Small Shifts, Big Wins: 3 Things You Can Do Today to Positively Impact Your Gut Health
We love to overcomplicate health. We think we need an overhaul, a 21-day cleanse, a binder of rules to follow. But the truth? The things that change your gut, your hormones, and your mood the most are often the smallest, most unsexy habits—done daily.
Here are three shifts I give my clients that look almost too simple, but they work.
1. Breakfast: Protein First, Sugar Last
That morning muffin? It’s basically an invitation for your blood sugar to roller-coaster all day. And when your blood sugar spikes and crashes, so do your mood, your energy, and your ability to focus.
A protein-rich, savory breakfast stabilizes everything. Eggs with veggies. Smoked salmon on seeded bread. Leftover quinoa with avocado and herbs. Think fiber, protein, and color. Within weeks, clients tell me they’re less cranky at 3 p.m., their cravings calm down, and they don’t feel like they’re chasing their day anymore.
2. The 5 p.m. Shot That Isn’t Tequila
My ritual? A shot of kefir at 5 p.m. every day.
It’s quick, it’s fun, and it covers your daily dose of fermented foods—feeding your gut the bacteria it actually needs to thrive. It’s a ritual I love because it doesn’t feel clinical, it feels doable. Like a wink at your microbiome.
3. Wash. Prep. Actually Eat Your Veggies.
Here’s a secret: washing your produce in baking soda removes more pesticide residues than vinegar. So fill a bowl, let your veggies soak, rinse, and you’ve got produce that’s safe and ready to go. Bonus points if you chop and prep ahead—because the truth is, the vegetables you don’t prep are the ones you never end up eating.
The takeaway? Don’t underestimate the power of consistency over novelty. It’s not the perfect cleanse or the most expensive supplement. It’s what you do daily, the rituals that stack. That’s where real change comes from.