Gut Action Week: Your 7-Day Simple Meal Prep Plan (Beginner-Friendly)
Ever feel like you're doing everything "right": eating decently, getting some movement in: but you still feel tired, foggy, or just… off?
Here's something most people don't realize: your gut isn't just about digestion. It's basically your body's energy production factory. The bacteria living in your digestive system extract nutrients from your food and create compounds that directly fuel your daily activities. When your gut is happy, you feel energized, clear-headed, and balanced. When it's struggling, everything else struggles too.
The good news? You don't need a complicated overhaul to start feeling better. Small, consistent habits can make a huge difference in how you feel every single day. Let's talk about five simple ways to support your gut: and transform your energy, mood, and overall wellness journey in the process.
Habit #1: Load Up on Fiber-Rich, Plant-Based Foods
Think of fiber as fuel for your gut bacteria. When you eat plenty of vegetables (especially dark leafy greens), fruits, whole grains, and legumes, you're feeding the good bacteria that live in your digestive system. Those bacteria ferment the fiber and produce something called short-chain fatty acids (SCFAs): which your body uses directly for energy.
Translation? More fiber = more energy production happening inside your gut.
Plant-based foods also increase the diversity of your gut bacteria, which is key for full-body wellness. A diverse gut microbiome is better at producing butyrate, an SCFA that colon cells absolutely love as an energy source. Plus, fiber helps keep your blood sugar steady, so you avoid those mid-afternoon crashes that make you reach for the third cup of coffee.
Start here: Add one extra serving of veggies to lunch or dinner. Swap white rice for quinoa or brown rice. Toss a handful of berries into your morning routine. Small steps add up.
Habit #2: Embrace Fermented Foods (and Ditch the Ultra-Processed Stuff)
Fermented foods: like Greek yogurt, sauerkraut, kimchi, kefir, and miso: are packed with beneficial bacteria that support your gut health. They help boost the population of good microbes and improve your body's ability to absorb nutrients from the food you eat.
On the flip side, processed foods (think: packaged snacks loaded with added sugars, refined grains, and artificial sweeteners) do the opposite. They cause your blood sugar to spike and crash, leaving you exhausted and craving more junk. They're also low in the nutrients your cells need to actually produce energy.
Start here: Swap one processed snack for a fermented option. Try Greek yogurt with fresh fruit instead of a granola bar. Add a spoonful of sauerkraut to your salad or sandwich. Your gut: and your energy levels: will thank you.
Habit #3: Move Your Body and Manage Your Stress
Stress and your gut health are more connected than you might think. When you're stressed, your gut can become inflamed, which messes with digestion, nutrient absorption, and even your mood. Chronic stress also disrupts the gut-brain axis: the communication highway between your digestive system and your brain.
The fix? Movement and relaxation practices. Regular exercise promotes healthy circulation and increases microbial diversity in your gut. Even a 20-minute walk can help. And practices like deep breathing, meditation, or stretching signal to your nervous system that it's safe to relax, which directly supports gut function.
Start here: Pick one stress-relief habit that feels doable. Maybe it's a five-minute breathing exercise in the morning, a short walk after lunch, or a few gentle stretches before bed. Consistency beats perfection.
Habit #4: Prioritize Sleep and Natural Light
Your gut and your brain both need quality rest to reset and recharge. During deep sleep, your brain clears out metabolic waste (thanks to something called the glymphatic system), while your gut resets its microbial activity. When you skimp on sleep, both systems suffer: and you feel it as fatigue, brain fog, and poor digestion.
Natural light exposure also plays a role. Getting sunlight: especially in the morning: helps regulate your circadian rhythms, which impact digestion, energy, and mood. Your gut bacteria actually follow a rhythm too, and keeping that rhythm steady supports better energy throughout the day.
Start here: Set a consistent bedtime and aim for 7–8 hours of sleep. Open your blinds first thing in the morning or step outside for a few minutes. Even small tweaks to your light and sleep routine can improve how you feel.
Habit #5: Address Nutrient Gaps and Keep Things Moving
Sometimes low energy isn't just about what you're eating: it's about what your body might be missing. Deficiencies in nutrients like iron, magnesium, and vitamin B12 are super common and can leave you feeling wiped out. These nutrients are essential for energy production at the cellular level.
Also, let's talk about bowel movements. If you're not having regular, healthy bowel movements (at least three times per week), it puts a serious drag on your energy. Constipation slows everything down, making your digestive system work harder and leaving you feeling sluggish.
Start here: If you're consistently tired, consider getting your nutrient levels checked. Work with a practitioner who can help you identify and correct any deficiencies. And support regularity by staying hydrated, eating enough fiber, and moving your body daily.
The Real Key? Consistency Over Perfection
Here's the thing: you don't need to do all five of these habits perfectly, starting tomorrow. The real magic happens when you pick one or two small changes and stick with them. Sustainable progress beats dramatic overhauls every time.
Your wellness journey isn't about following a rigid plan: it's about finding what works for your body, your schedule, and your life. That's where personalized nutrition guidance and an integrated wellness plan make all the difference.
As an Integrative Health and Functional Medicine Practitioner, I help people uncover the root causes of fatigue, digestive issues, and other symptoms that just won't quit. We look at the whole picture: your gut, your habits, your stress, your sleep, your nutrition: and create a plan that actually fits your life.
You don't have to figure this out alone.
Ready to feel energized again? Let's talk about what's going on with your gut and create a personalized plan to support your full-body wellness. Schedule a free 15-minute consultation and let's get started.
Bonus Ritual: Marla’s Creamy Mushroom Mocha Latte
Creamy Mushroom Mocha Latte
This recipe is a favorite for its "coffeehouse" flavor, masking any bitterness with rich cacao and frothy milk.
Ingredients:
Base: 1 cup freshly brewed coffee (or 1 packet of instant mushroom coffee).
Mushroom Blend: 1 tsp of your preferred mushroom powder (such as Reishi, Lion's Mane, or Chaga).
Creamer: 1/2 cup dairy-free milk (oat or coconut milk works best for frothiness).
Flavor Boosters: 1–2 tsp unsweetened cacao powder, 1 tsp maple syrup or raw honey, 1/2 tsp vanilla extract, a pinch of ground cinnamon and sea salt.
Healthy Fat (Optional): 1 tsp coconut oil or almond butter.
Instructions:
Heat: Warm your milk in a small saucepan over medium heat until steaming (don’t boil).
Combine: Pour the hot coffee and milk into a blender.
Add Extras: Add the mushroom powder, cacao, sweetener, vanilla, cinnamon, and salt.
Froth: Blend on high for 30–60 seconds until a thick, creamy foam forms.
Serve: Pour into your favorite mug and top with an extra sprinkle of cinnamon.