The Science of Your Gut: 3 Easy Steps to Reduce Bloating, Improve Digestion, and Feel Better Today

• Gum (we are swallowing a lot of air while chewing it)
• Sparkling beverages
• Eating too fast and not chewing properly.
• Raw broccoli, cauliflower, or cabbage may sometimes cause bloating.
• Ibuprofen, Motrin, and Aspirin⇒ have side effects that cause bloating.
• Gluten and lactose (68% of the world's population can't digest dairy).
• High amounts of sugar and alcohol.

Just as our brain needs sleep and rest, our gut bacteria also need a break.

So, it's good to give your digestive system some rest and not snack too often between meals.

If you are eating a lot late into the night, you are more likely to get bloated.

Stop eating 2-3 hours before bed. And then go around 12–14 hours without eating (intermittent fasting).

So, it's better to stop eating after 19:00 if I want to go to bed around 22:00.

Eating an early dinner is healthy and helpful for our bodies! It can make us happier and healthier, improve our night's sleep, and make us more energized in the morning.

Probiotics are a type of good bacteria that helps keep your gut healthy. It can improve digestion and boost your immune system.

Your gut bacteria are very happy when you exercise and get sunlight in the morning; it causes them to produce chemicals (short-chain fatty acids) that calm your inflammation and make you happy.

You should get about 30 minutes of movement every day!

For example, go for a 30-minute walk in the morning.

Research shows that the first meal of the day is our best chance at improving our health in general (⇒ our gut and hormone health).

The perfect breakfast: yogurt, nuts, berries, ginger or peppermint tea, eggs, and tofu with veggies.

Your breakfast should include => about 30 grams of protein, fiber from your vegetables, and fermented food (yogurt, cottage cheese, or a glass of water with some raw apple cider vinegar).

Every morning, after you wake up, you should do the FFF morning routine:

1. Fasting: Have you fasted for at least 12 hours after your last meal? (If not, delay your breakfast a bit.) 
2. Fitness (about 30 minutes of movement a day) 
3. Fermented and fiber-rich foods

Benefits of the FFF morning routine:

• You are not bloated
• Gut bacteria are happy with you and in balance
• Better body composition
• Better hormone health 
• Better mood
• More energized