SustainGut: Your Gut Health Plan

This course is your step-by-step guide to understanding and improving your gut health. Learn what to expect, how to navigate the lessons, and what changes you can start making today to transform your digestion and overall well-being.

Key Takeaways:

• What you’ll learn in each chapter

• How to get the most out of this course

• The first steps to taking control of your gut health

How Your Gut Works

Your digestive system is at the core of your health. From breaking down food to absorbing nutrients, every part of your gut plays a critical role. In this lesson, you’ll explore how digestion works and why a healthy gut is essential for energy, metabolism, and immunity.

Key Takeaways:

• The key organs involved in digestion

• How food is broken down and absorbed

• Why gut health impacts your entire body

Meet Your Gut’s Ecosystem

Your digestive system is at the core of your health. From breaking down food to absorbing nutrients, every part of your gut plays a critical role. In this lesson, you’ll explore how digestion works and why a healthy gut is essential for energy, metabolism, and immunity.

Key Takeaways:

• The key organs involved in digestion

• How food is broken down and absorbed

• Why gut health impacts your entire body

Is Your Gut in Balance?

Do you experience bloating, fatigue, or digestive discomfort? These could be signs of gut imbalance. In this lesson, you’ll learn how to assess your gut health, recognize common symptoms of dysbiosis, and take the first steps toward healing.

Key Takeaways:

• Signs your gut needs support

• How to track your digestion and stool health

• The first steps to restoring gut balance

The 5R Protocol

The 5R Protocol—Remove, Replace, Re-establish, Reinforce, and Repair—is a proven framework for restoring gut health. This lesson walks you through each step, helping you identify common gut disruptors and implement targeted strategies to heal your digestive system.

Key Takeaways:

• The five essential steps for gut healing and restoration

• How to remove harmful triggers and replenish digestive support

• Actionable strategies to rebuild and maintain a healthy microbiome

Eating for Digestion & Microbiome Balance

Your diet plays a central role in gut health. In this lesson, explore the best and worst foods for digestion, the role of fiber, and how to balance prebiotics, probiotics, and postbiotics to optimize gut function.

Key Takeaways:

• Essential nutrients for gut healing and overall digestive health

• The impact of food intolerances and elimination diets

• How to use diet to support digestion and reduce inflammation

Creating a Gut-Friendly Diet That Works for You

Every gut is different, which means there’s no one-size-fits-all approach to nutrition. This lesson helps you identify trigger foods, customize your meals, and develop a sustainable gut-friendly eating plan.

Key Takeaways:

• How to track and identify foods that impact your digestion

• The importance of meal timing, diversity, and balance

• Simple, realistic strategies for staying consistent with healthy eating

The Gut-Brain Connection

Chronic stress is one of the biggest disruptors of digestion. This lesson explains how stress affects gut function, the gut-brain axis, and provides practical techniques to reduce stress for better digestive health.

Key Takeaways:

• How stress weakens digestion and alters the microbiome

• The role of cortisol and its effect on gut health

• Practical strategies for managing stress to support digestion

Exercise for a Healthier Gut

Movement isn’t just good for fitness—it plays a crucial role in digestion, metabolism, and microbiome health. Learn how different types of exercise influence gut function and how to incorporate gut-friendly movement into your routine.

Key Takeaways:

• The connection between movement, metabolism, and gut bacteria

• Best forms of exercise for digestive health and microbiome balance

• How to integrate movement into your lifestyle without overexertion

Restoring Your Gut While You Sleep

Sleep is a critical time for gut repair and microbiome balance. In this lesson, discover how poor sleep impacts digestion and learn actionable strategies to improve your sleep quality for better gut health.

Key Takeaways:

• The link between sleep, digestion, and microbiome health

• How disrupted sleep contributes to gut inflammation and dysfunction

• Sleep hygiene techniques to optimize gut healing overnight

Healing the Gut with Herbal Medicine

Botanical medicine has been used for centuries to support digestion and restore gut health. This lesson introduces the most effective herbs for reducing bloating, soothing inflammation, and improving digestion naturally.

Key Takeaways:

• The top herbs for gut health and their therapeutic uses

• How to safely incorporate herbal remedies into your routine

• Choosing the right botanicals for common digestive concerns

Targeted Support for Microbiome Balance

Supplements can help restore balance and strengthen digestion, but not all are created equal. Learn which gut health supplements are most effective, how to use them properly, and what to avoid.

Key Takeaways:

• Essential supplements for gut healing, including probiotics and enzymes

• How to identify high-quality supplements and avoid harmful additives

• When and how to take supplements for maximum effectiveness

Making Gut Health a Daily Habit

Healing your gut is a long-term commitment. In this lesson, discover simple ways to incorporate botanicals and supplements into your daily routine for sustainable gut health.

Key Takeaways:

• How to create a personalized gut health supplement plan

• Best practices for long-term gut health maintenance

• Practical tips for consistency and habit-building

Supporting Your Body’s Natural Detox Pathways

Toxins and environmental stressors can overload the gut, leading to inflammation and poor digestion. This lesson explores safe and effective ways to support detoxification without extreme cleanses.

Key Takeaways:

• How the liver and gut work together to eliminate toxins

• The role of diet, hydration, and movement in natural detoxification

• Gentle and sustainable detox strategies for daily life

Optimizing Digestion at Every Age

Gut health needs change throughout life. Learn how to support digestion and microbiome balance for infants, children, adults, and aging populations.

Key Takeaways:

• How gut health evolves from infancy to adulthood

• Common digestive challenges at different life stages

• Nutrition and lifestyle adjustments for lifelong gut wellness

Answering Common Gut Health Questions

This lesson addresses the most frequently asked questions about gut health, digestion, and long-term microbiome care, helping you feel confident in your gut health journey.

Key Takeaways:

• Expert insights on gut health myths and misconceptions

• Practical solutions for common digestive issues

• Final steps to maintain long-term digestive wellness

Creating Lasting Change for Gut Health

The key to long-term gut health is consistency. This lesson helps you build daily habits that support digestion, microbiome balance, and overall wellness—without feeling overwhelming.

Key Takeaways:

• The science behind habit formation and gut health

• Small, sustainable changes that lead to long-term results

• How to make gut-friendly choices a natural part of your lifestyle

Listening to Your Body and Making Adjustments

Your gut health journey is not one-size-fits-all. This lesson teaches you how to track your progress, recognize when adjustments are needed, and refine your approach over time.

Key Takeaways:

• How to assess gut health improvements over time

• Recognizing signs of imbalance and making necessary changes

• Tools for tracking digestion, energy levels, and overall well-being

Your Personalized Gut Health Plan Moving Forward

As you complete the SustainGut program, this final lesson helps you reflect on your progress and create a long-term plan to maintain and continue improving your gut health.

Key Takeaways:

• How to maintain your gut health results long after the course ends

• Setting realistic, actionable goals for ongoing success

• Resources and next steps for continued gut health support