Gut Health Goals for the Week

Gut health is a journey made up of small, daily choices—not drastic overhauls.

4 Simple Gut Health Goals to Try This Week

1. Eat slowly and mindfully. Digestion starts with chewing.

2. Drink more water. Hydration supports nutrient absorption.

3. Add one fermented food daily. Think yogurt, sauerkraut, or kimchi.

4. Get quality sleep. Your gut repairs itself while you rest.

Why These Habits Matter

• Mindful eating reduces bloating and stress on your gut.

• Hydration supports regular digestion.

• Fermented foods increase beneficial bacteria.

• Sleep balances hormones that affect digestion.

The Takeaway

Small actions build big health shifts. Choose one or two goals to focus on each week, and you’ll build a lifestyle that supports long-term gut health.

👉 Want a done-for-you plan? Download the 30-Day Anti-Inflammatory Meal Plan or join the Simplify Healthy Eating Meal Plan Membership for ongoing monthly support.

30-Day Anti-Inflammatory Meal Plan

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🌿 Wellness Wednesday: 3 Gut-Healing Foods to Add to Your Plate Today

Your gut health is the foundation of your overall wellness. When your digestive system is nourished and balanced, it doesn’t just help with smoother digestion—it strengthens your immune system, boosts energy levels, and even supports your mental clarity. Today, let’s dive into three powerful categories of gut-healing foods you can start adding to your plate right away.

Gut-healing foods: fermented (kimchi, kefir), prebiotic (garlic, onions), and fiber-rich (berries, oats).

1. Fermented Foods

Examples: Kimchi, Sauerkraut, Kefir

Fermented foods are packed with live probiotics—those friendly bacteria that help balance your gut microbiome. These foods can reduce bloating, strengthen your immune system, and improve nutrient absorption. Kimchi and sauerkraut, for example, also deliver antioxidants and vitamins, while kefir provides calcium and protein for bone health.

👉 Pro tip: Add a spoonful of kimchi or sauerkraut as a flavorful side dish, or use kefir in your smoothies for a gut-friendly twist.

2. Prebiotic Foods

Examples: Sweet Potatoes, Garlic, Onions

If probiotics are the “good bacteria,” then prebiotics are the fuel that help them thrive. Foods like garlic, onions, and sweet potatoes provide fiber and resistant starches that feed healthy bacteria in your gut. This not only improves digestion but also helps regulate blood sugar and supports long-term gut health.

👉 Pro tip: Roast sweet potatoes for a comforting side, or add garlic and onions to your soups, stir-fries, and sauces for a double punch of flavor and gut support.

3. Fiber-Rich Foods

Examples: Berries, Beans, Oats

Fiber is a powerhouse for gut health—it keeps things moving, supports healthy cholesterol levels, and fuels the bacteria in your digestive tract. Berries bring antioxidants to the table, beans offer plant-based protein, and oats provide beta-glucan, a type of soluble fiber that promotes heart health.

👉 Pro tip: Sprinkle berries on your morning oats, toss beans into your salads, or try overnight oats with fruit for an easy, nourishing breakfast.

🌸 Final Thought

Caring for your gut is one of the best gifts you can give your body. Start by incorporating even one food from each of these categories into your meals this week. Small changes lead to big results—and your body will thank you for it.

💡 Want more step-by-step guidance on healing your gut, reducing inflammation, and eating in a way that actually feels good? Explore our 30-Day Anti-Inflammatory Meal Plan or join the Simplify Healthy Eating Meal Plan Membership for simple recipes, grocery lists, and the accountability you need to stay on track.

🧠 Wellness Wednesday: Your Nervous System Explained — A Tale of Two Drivers

Ever feel like you're stuck in “go mode” 24/7—tense, wired, anxious, or running on fumes? You’re not alone. But the key to lasting wellness might be in understanding how your nervous system works—and more importantly, who’s driving it.

Let’s break it down with a little metaphor that makes it all make sense.

🚗 Your Nervous System = A Car with Two Drivers

Imagine your body as a car. Now imagine it has two drivers taking turns behind the wheel:

DRIVER #1: The Sympathetic Nervous System

Also known as your gas pedal.

This is your “fight or flight” mode, and it kicks in during stress. It’s not bad—it’s actually protective. It helps you escape danger, rise to challenges, and mobilize energy.

When Driver 1 is active:

• Your heart rate increases

• Your digestion slows down

• Muscles tense

• Cortisol (your stress hormone) rises

• You stay alert, focused, and ready to respond

But here’s the issue…

🚨 The Problem: Most of Us Stay in Gas-Pedal Mode All Day

Modern life is full of alerts, deadlines, pressure, and emotional overwhelm. Many of us let Driver #1 stay behind the wheel non-stop, which can lead to:

• Fatigue and burnout

• Chronic stress and inflammation

• Trouble sleeping

• Digestive issues

• Hormonal imbalance

We weren’t designed to live like this.

DRIVER #2: The Parasympathetic Nervous System

Your built-in brakes. The “rest and digest” crew.

When this system takes the wheel, your body begins to:

• Slow the heart rate

• Activate digestion

• Calm the breath

• Relax the muscles

• Lower cortisol

This is where healing happens.

⚖️ You Need Both Drivers. The Magic Is in the Balance.

Let’s be clear: You need both systems. You don’t want to eliminate your stress response—it helps you perform and survive. But you also need to know when to hit the brakes.

A healthy nervous system transitions smoothly between both modes: accelerating when needed, but just as easily downshifting into calm.

🧘🏽‍♀️ So... How Do You Give Driver #2 More Time Behind the Wheel?

It’s all about intentional regulation and small daily habits:

• Deep breathing (box breathing, 4-7-8 method)

• Gentle movement (like yoga or walking)

• Time in nature

• Prayer, meditation, or journaling

• Anti-inflammatory nutrition to reduce physical stress

• Better sleep hygiene

These practices help signal safety to your nervous system—so it knows it can relax.

🔗 Ready to Start Regulating Your Nervous System Naturally?

At The Relentlessly Empowered, we’ve created simple tools that help you get your body and mind back in balance:

💭 FREE 5-Day Relentless Mindset Challenge
→ Reframe your stress and rewire your mental habits.

🥗 FREE 3-Day Anti-Inflammatory Meal Plan
→ Use food to calm your nervous system and support healing.

🛍️ Visit Our Store
→ Shop our full 30-Day Anti-Inflammatory Meal Plan, meal prep guides, and mindset journals that support stress relief, emotional balance, and hormone harmony.

👉🏽 Tap in now. You deserve more than survival. You deserve restoration.

💬 Wellness Check-In:

Who's driving your system right now—Gas Pedal or Brakes?

Drop a 🚗 or 🧘🏽‍♀️ in the comments to let us know you’re taking the wheel back.

🧠 Wellness Wednesday: Understanding Cortisol – Friend or Foe?

When it comes to stress, we love to blame one little hormone: cortisol.

But here’s the truth—cortisol isn’t your enemy. In fact, your body needs it. So instead of trying to “cut it out,” what if we focused on balancing it?

Let’s break it down so you can stop fearing cortisol—and start managing it like a wellness boss.

💡 What Is Cortisol, Really?

Cortisol is your body’s primary stress hormone, but it also plays key roles in your survival and daily function. Think of it as your internal alarm clock, energy manager, and inflammation regulator.

Here’s what cortisol does right when it’s in balance:

• Wakes you up and helps you feel alert in the morning

• Regulates your blood pressure

• Helps manage inflammation

• Mobilizes energy for workouts or emergencies

• Supports your immune response to perceived threats

👉🏽 Bottom line? Cortisol keeps you alive and functioning.

🚨 So When Does It Become a Problem?

The issue isn't cortisol itself—it's when your body keeps pumping it out all day, every day, even when there’s no real threat.

Whether it’s from:

• constant deadlines

• poor sleep

• processed foods

• overtraining

• or unhealed trauma...

…chronic cortisol elevation can wreak havoc on your health.

Just like salt in cooking:

The right amount enhances the flavor of your life. But too much? It ruins the dish.

⚖️ Cortisol in Balance vs. Out of Whack

✅ When balanced:

• Supports metabolism

• Helps regulate inflammation

• Boosts energy when needed

❌ When chronically elevated:

• Disrupts sleep patterns

• Promotes abdominal fat storage

• Compromises immune function

It’s not about cutting cortisol out—it’s about creating a rhythm that supports your body’s natural cycles. And sis, you can absolutely do that.

🔄 How to Support Healthy Cortisol Levels (Naturally)

Here’s how to help your body regulate cortisol without extremes:

🧘🏽‍♀️ Practice daily mindfulness or journaling
🍽️ Fuel with anti-inflammatory meals and skip ultra-processed foods
🛌 Prioritize deep sleep and keep your bedtime consistent
🌿 Try adaptogens like ashwagandha, rhodiola, or holy basil (start with one!)
🚶🏽‍♀️ Move your body—but skip the overtraining

🌿 Tap Into Your Free Wellness Tools Right Here:

🎯 FREE 5-Day Relentless Mindset Challenge

Reset your mental habits. Rewire your response to stress.

🥗 FREE 3-Day Anti-Inflammatory Meal Plan

Start eating to calm inflammation, stabilize blood sugar, and support hormone balance.

👩🏽‍💻 Explore Our Wellness Store

Grab the full 30-Day Anti-Inflammatory Meal Plan, meal plan memberships, and mindset journals to help you stay consistent and build real resilience—from the inside out.

✨ Final Thought

You’re not “too emotional.” You’re not “too tired for no reason.” You might just be dealing with an out-of-whack cortisol curve.

Balance your stress. Fuel your body. Empower your mindset.

You’re not broken—you’re building.