Small Swaps, Big Shifts: How I Simplified My Gut Health (and Started Feeling Like Myself Again)
Not long ago, there was a time in my life when I thought I was doing everything right.
I exercised. I ate “pretty healthy.” I checked the boxes most of us are taught to check.
But underneath it all, my body was whispering: I need more support.
It wasn’t until after I survived two sudden cardiac arrests that I truly started listening to those whispers. That experience became the loudest wake-up call I could’ve ever imagined, and it forced me to slow down and pay attention to what my body had been trying to tell me all along.
The Gut-Body Connection We Don’t Talk About Enough
One of the first areas I explored after my health scare was my gut. I had no idea how central gut health was to everything else, from energy and immune function to hormones, mood, and even sleep.
I didn’t overhaul my life overnight. I couldn’t. And honestly? I didn’t want to.
Instead, I made a few small, consistent swaps. And that’s where everything began to shift.
What I Swapped (and Why It Mattered)
These changes weren’t glamorous. They weren’t trendy. But they worked because they were sustainable, and they supported my body from the inside out.
Here are three gut-supporting swaps that changed the game for me:
1. Cereal → Protein Smoothie with Fiber
I used to grab a quick bowl of cereal and almond milk most mornings. I thought I was making a healthy choice, but an hour later I’d be starving, sluggish, and craving something sweet.
Now, I start my day with a protein shake that’s packed with:
20g of clean, plant-based protein
6g of gut-loving fiber
0g of sugar
Essential nutrients like B12, D, and calcium
A leucine blend and all 9 essential amino acids
This one simple change has made a noticeable difference in my energy, digestion, and how long I stay full. It also gives my gut the support it needs to start the day strong.
2. Scrolling → Stretching
Before, my mornings often started with a scroll through social media (hello, stress). Now, even just 5–10 minutes of gentle movement or stretching helps wake up my body and support digestion. This has become a grounding habit that gives back tenfold.
3. Guessing → Tracking Symptoms
Instead of ignoring signs like bloating, mood swings, or fatigue, I started jotting things down. Patterns started to emerge. And that allowed me to make smarter, more supportive choices. This wasn’t about restriction. It was about curiosity.
Why “Small” Doesn’t Mean “Insignificant”
I know it’s tempting to think you need to change everything all at once. But that mindset? It’s what keeps most people stuck.
What I’ve learned and what I now help others understand is that small shifts are powerful. They build trust between you and your body. They create momentum. And they last.
We don’t need to shame ourselves into wellness. We need to partner with our bodies again.
If You’re Feeling Off, You’re Not Alone
So many women I talk to say things like:
“I’m doing everything right, but still feel tired all the time.”
“My digestion is a mess, and no one seems to have answers.”
“I want to feel better, but I don’t know where to start.”
If that sounds like you, I want you to hear this:
You’re not lazy. You’re not broken. And you’re not alone.
Your gut might just be asking for a little attention and a little kindness.
Where to Start
If you're ready to take one step toward supporting your gut (and your energy, mood, and hormones while you're at it), here’s where I recommend starting:
Add more fiber to your day—most of us aren’t getting enough.
Look at your protein intake—it plays a big role in healing and hormone balance.
Start your day with something that fuels you (a smoothie, not sugar).
Get curious, not critical—your body isn’t fighting you. It’s trying to talk to you.
You Deserve to Feel Good in Your Body
This isn’t about chasing perfection. It’s about tuning in.
Because your wellness journey? It’s not supposed to look like anyone else’s.
It can start small.
It can be gentle.
It can be yours.
And if you’re not sure where to start, I’ve created a free guide to help:
3 Simple Gut-Supporting Swaps
Here’s to gut health, gentle mornings, and showing up for your body in small but powerful ways.
Looking for simple gut-friendly swaps that actually work?
Download my free guide or join me in my Facebook group Simply Well Together — where we talk about real-life wellness that doesn’t require a wellness degree.
