• Sarah Hotchkiss

HOWS YOUR GUT?



You know that feeling when you ate too much, or too much of the wrong thing, and you feel like you’re walking around with a basketball in your stomach? Do you get that feeling just once in awhile or is it more often than you would like? What causes this? What can you do to alleviate it?


I know this story all too well, let me tell you. Although I’ll likely never be 100 % cured, after years of eliminating and reintroducing foods and controlling my stress, improving sleep , introducing high quality supplements and altering my workout routine I feel like I’m finally on the road to long term feeling “normal”.. whatever the heck that is. You know what I found out “normal is?” its Freaking AMAZING! WOW.. like my body doesn’t feel full of toxins, weighing me down physically, mentally and emotionally. I don’t have brain fog, headaches, look 6 months pregnant, nausea or abdominal pain. So how’s YOUR gut? In fact how’s your WHOLE BODY?


While there can be many underlying causes of what many practitioners might call "leaky gut” I’m here to provide you with a handful of symptoms of how you may know you have it, and some simple tools to treat it. 80 % of your immune system is IN YOUR GUT.


Symptoms of a Leaky Gut:

  • Food sensitivities to what appears to be EVERYTHING

  • Ongoing environmental or pet allergies

  • Constipation, diarrhea, bloating, cramping, acid reflux, IBS, motility issues.

  • Malabsorption issues: underweight or overweight

  • Other diagnoses like crohns, celiac, Ulcerative Colitis, SIBO, candida, diverticulitis

  • Skin issues: rashes, hives, acne, rosacea

  • Mood issues: Anxiety, depression, brain fog, headaches, memory difficulties


Tools to assist:

  1. Fiber-maybe more maybe less depending on your microbiome

  2. Eating whole foods

  3. Meal spacing and eating discrete meals vs snacking all day

  4. Water intake between meals vs during. Sometimes lemon water or apple cider vinegar water if your stomach acid is low.

  5. Usually increasing water intake in general, although too much isn’t good either sometimes

  6. General daily movement (I’m not talking gym workouts)

  7. Magnesium, activated charcoal, enzymes, vitamin d3, multivitamin, probiotic (again more or the wrong probiotic isn’t good either)

  8. Food journaling to pinpoint possible sensitivities or patterns

  9. Deep breathing-activating your parasympathetic nervous system

  10. Eating slower-don’t multitask


I have really come to understand the importance of eating healthy and that by learning and putting forth some effort I will make lifelong changes.

If you aren’t sure where to begin to reduce your symptoms or you’re unsure what you really have going on contact me! Sarah@catalystwellnesscoaching.com or schedule a free Discovery Call and check out my 12-Week Program option HERE.


Also, I have an upcoming FREE Outdoor Workshop on the topic - Bloat Much?


Need me to do the thinking and planning for ya? Like 30 days of healthy customized recipes and a corresponding grocery list? Click HERE.


OH MY GOSH I ALMOST FORGOT! Its almost FALL! Here’s a recipe for the PERFECT APPLE PIE SMOOTHIE!


Keep moving forward 😊 Sarah




Smoothie of the Month


September: Apple Pie Smoothie


1 Granny Smith Apple peeled and chopped

¼ cup coconut milk yogurt, plain or vanilla

Small handful raw walnuts

½ c almond milk

1 tablespoon maple syrup

1 teaspoon cinnamon

Vanilla protein powder (optional)

Blend all ingredients with ice and serve






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