As we move through midlife, our gut health becomes even more crucial. A balanced gut influences metabolism, hormone regulation, mood stability, and overall vitality. Yet, many women experience bloating, sluggish digestion, unexplained weight gain, or food sensitivities without realising their gut health might be the root cause.

This Gut Health & Metabolism Reset Plan is designed to help you identify your gut type, reset digestion, and boost metabolism, so you can feel lighter, more energised, and in control of your well-being.

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Step 1: Identify Your Gut Type

Your gut type determines how well your body digests food, absorbs nutrients, and manages inflammation. By recognising the signs, you can tailor your reset for the best results.

Common Gut Types & Their Signs

• ✔ Sluggish Gut – Bloating, constipation, fatigue, weight gain.
• ✔ Irritated Gut – Gas, cramping, food sensitivities, IBS-like symptoms.
• ✔ Leaky Gut – Brain fog, skin issues, joint pain, chronic inflammation.
• ✔ Inflamed Gut – Acid reflux, autoimmune flare-ups, frequent infections.
• ✔ Balanced Gut – Regular digestion, stable energy, clear skin, good mood.

How to Find Your Gut Type

• Keep a Food & Symptom Journal – Track your meals, digestive reactions, bloating, energy levels, and mood for 7 days.
• Notice Patterns – Does stress or poor sleep worsen digestion? Do certain foods trigger bloating or discomfort?
• Consider a Gut Microbiome Test – This provides deeper insights into your gut bacteria and potential imbalances.

Journaling Prompts

• How does my digestion feel after meals—light and energised or bloated and sluggish?
• Which foods make me feel great, and which cause discomfort?
• Do I notice a connection between my gut health and my mood or energy?

Step 2: Gut Reset Protocol (10-14 Days)

A short-term gut reset helps reduce inflammation, restore balance, and improve digestion. Think of it as a gentle detox for your digestive system.

1. Remove Gut Disruptors

For the next 10–14 days, eliminate:

• ❌ Processed foods, sugar, alcohol, caffeine – These can cause inflammation and gut irritation.
• ❌ Dairy & gluten (if sensitive) – Many midlife women develop intolerances that affect digestion.
• ❌ Artificial sweeteners & additives – They disrupt gut bacteria.
• ❌ Excessive stress & poor sleep – Stress hormones weaken digestion.

2. Add Gut-Healing Foods

• ✔ Bone broth & collagen – Repair gut lining.
• ✔ Fermented foods (kimchi, sauerkraut, kefir) – Promote healthy gut bacteria.
• ✔ Prebiotic fibres (garlic, onions, leeks, asparagus) – Feed beneficial bacteria.
• ✔ Omega-3-rich foods (salmon, flaxseeds, walnuts) – Reduce gut inflammation.
• ✔ Hydration – Drink 2-3 litres of filtered water daily.
• ✔ Herbal teas (peppermint, ginger, fennel) – Support digestion and reduce bloating.

3. Support Gut Motility

• Morning Hydration – Start your day with warm lemon water or apple cider vinegar in water.
• Daily Movement – Walks, yoga, or Pilates stimulate digestion.
• Magnesium-rich foods – Dark leafy greens, almonds, and pumpkin seeds prevent constipation.

4. Restore Good Bacteria

• Take a high-quality probiotic or eat more fermented foods.
• Increase fibre gradually – Add chia seeds, flaxseeds, and vegetables to support digestion.

Journaling Prompts

• How do I feel after removing processed foods, sugar, and caffeine?
• Which gut-healing foods make the biggest difference in my digestion?
• How does movement impact my digestion and bloating?

Step 3: Boost Metabolism & Maintain Long-Term Gut Health

Once your gut is balanced, the next step is keeping your metabolism strong so digestion remains efficient and energy levels stay high.

1. Eat for Metabolism & Digestion

• ✔ Protein with every meal (chicken, eggs, fish, tofu) – Supports muscle and metabolism.
• ✔ Healthy fats (avocados, olive oil, nuts) – Provide sustained energy.
• ✔ Smart carbs (sweet potatoes, quinoa, oats) – Fuel digestion.
• ✔ Digestive spices (cinnamon, turmeric, cayenne) – Reduce bloating and support metabolism.

2. Time Your Meals Wisely

• ✔ Avoid late-night eating – Your last meal should be 2-3 hours before bed to support digestion.
• ✔ Eat mindfully – Chew food thoroughly and avoid distractions while eating.
• ✔ Consider intermittent fasting – A 12:12 or 14:10 fasting window (e.g., eating from 8 AM to 8 PM) can help balance blood sugar and digestion.

3. Strengthen Your Stress Response

• ✔ Deep Breathing – Try box breathing (inhale for 4, hold for 4, exhale for 4, hold for 4) to reduce stress.
• ✔ Restorative Sleep – Aim for 7-9 hours of quality sleep. Reduce screen time before bed.
• ✔ Adaptogenic Herbs – Herbs like ashwagandha and rhodiola support the body’s stress response.

4. Keep Digestion Active

• ✔ Strength Training & Movement – Boosts metabolism and supports digestion.
• ✔ Contrast Showers & Cold Exposure – Stimulates circulation and the lymphatic system.
• ✔ Sauna or Dry Brushing – Supports detoxification and gut health.

Journaling Prompts

• Which metabolism-boosting foods do I enjoy and want to incorporate more often?
• How does meal timing affect my digestion and energy levels?
• What self-care practices help me feel calm, grounded, and in control of my health?

Final Thoughts: Your Path to a Healthy Gut & Thriving Metabolism

Your gut is the foundation of hormonal balance, weight management, and long-term vitality. By identifying your gut type, resetting digestion, and adopting gut-friendly habits, you can transform the way you feel from the inside out.

Start with small, intentional changes, listen to your body, and trust the process. Your midlife health journey is about nourishing, not punishing – and your body will thank you for it!

DISCLAIMER

I am not a health professional or medical practitioner. I am a certified Menopause Wellness Coach, and the information provided here is intended for educational and informational purposes only. It should not be taken as medical advice, diagnosis, or treatment. For any health-related concerns or queries, please consult your GP or a qualified healthcare provider. Always seek the advice of a medical professional before making any changes to your healthcare routine or starting new treatments.

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