Foundation 3
Gut Health
Intestinal Tract Cleanliness
Energy, inflammation, and body composition all begin in the gut. A congested intestinal tract degrades nutrient absorption, elevates systemic inflammation, and impairs the metabolic processes that determine how you feel every day.
This is not a nutrition program. It is basic gut hygiene — the same way brushing your teeth is dental hygiene. Three simple daily practices that clear the system and let your body process what you give it.
The Gut Reset Stack
Hydrate
Drink half to one ounce of water per pound of your goal body weight, daily. Most people are chronically dehydrated without knowing it. Water is the transport system for every process in your body — digestion, organ function, waste removal. Start here.
Fiber
Aim for 25 grams or more per day. Green leafy vegetables, chia seeds, and psyllium husk are reliable sources. Fiber is the broom of the gut — it keeps the intestinal tract moving, feeds beneficial bacteria, and prevents the stagnation that creates bloating and low energy.
Post-Meal Movement
A 3–5 minute brisk walk after meals aids digestion, lowers blood sugar, and reduces bloating. This is one of the simplest, most immediate gut health practices available. If you can’t walk, 20 bodyweight squats will accomplish the same thing.
Eliminate Common Irritants
Reduce processed food, excess sugar, and known personal irritants. You don’t need a restrictive diet — just awareness of what congests your system and the willingness to cut back. If it comes in a box, it is probably processed. Processed food is designed to be easy to overeat and it causes bloating and constipation.
The gut health module inside the community covers each practice in detail with specific daily protocols and tracking guidance.