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Struggling with bloating, low energy, or digestive issues? You’re not alone. Many of our clients at Beach Fitness come to us feeling frustrated with their gut health and overall wellness. The good news? Sometimes the most powerful changes come from the simplest habits. Today, we’re sharing six evidence-based daily practices that can dramatically improve your digestive health, boost your energy, and help you feel your absolute best. These aren’t complicated protocols or expensive treatments – they’re simple, natural solutions you can start implementing today.
Your Success Strategy
Start small: Choose 1-2 of these habits to focus on this week. Once they feel natural, add another.
Be consistent, not perfect: Missing a day doesn’t derail your progress. Just get back to it tomorrow.
Listen to your body: Notice how these simple changes make you feel – more energy, better digestion, improved mood.
Stay hydrated: All of these work better when you’re properly hydrated, so keep that water bottle handy!
Remember, small consistent actions create big transformations over time. Your body is incredibly resilient and wants to heal – these simple habits just give it the tools it needs to thrive.
Start Your Day Strong: Apple Cider Vinegar
How to take it: Mix 1-2 teaspoons in a small glass of water, 2-3 times daily. Try to have it 10-15 minutes before meals when possible, but don’t stress if you forget – consistency matters more than perfect timing.
Why it works: ACV is like a gentle wake-up call for your digestive system. It helps your body break down food more efficiently, supports healthy digestion, and gives you a boost of potassium and natural enzymes. Think of it as your daily digestive assistant that also helps with weight management and keeps your immune system happy.
Hydrate with Purpose: Lemon Water
How to take it: Aim for 4-8 cups throughout your day (remember, you want about half your body weight in ounces of total water daily). If you’re drinking purified water, add a tiny pinch of quality sea salt. Warm lemon water in the morning feels especially nourishing.
Why it works: Lemons are nature’s alkalizers, helping your body maintain the perfect pH balance for optimal function. Starting your day with warm lemon water is like giving your liver a gentle detox boost. This simple habit can help reduce cravings for sweets and processed foods, support healthy weight management, and keep your skin glowing from the inside out.
Rebuild and Repair: Collagen Powder
How to take it: Add 1 scoop to your morning coffee, afternoon smoothie, or just mix with water 1-2 times daily. The neutral taste makes it incredibly easy to incorporate anywhere.
Why it works: Collagen is your body’s repair crew in powder form. As we age, our natural collagen production slows down, but supplementing helps maintain strong joints, healthy skin, and better recovery from workouts. It’s the only anti-inflammatory animal protein, making it perfect for supporting gut health while building lean muscle and promoting better sleep.
Power Up Your Brain: Creatine
How to take it: Mix 5mg with water or add to your post-workout shake daily. Consistency is key – your muscles need time to build up their creatine stores.
Why it works: Creatine isn’t just for athletes – it’s brain fuel too. This simple supplement helps increase your energy at the cellular level, supporting both physical performance and mental clarity. It’s one of the most researched supplements available and helps your muscles recover faster while supporting cognitive function.
Essential Fats for Life: Omega-3 (EPA/DHA)
How to take it: Follow the dosage on your specific supplement (typically 1-2 capsules with a meal containing fat for better absorption).
Why it works: Think of Omega-3s as your body’s natural anti-inflammatory. These essential fats support heart health, brain function, and help reduce inflammation throughout your body. They’re particularly important for gut health and can help reduce bloating and digestive discomfort.
Foundational Stack for Athletes
The Sunshine Vitamin: Vitamin D
How to take it: Take with a meal that contains healthy fats for optimal absorption. Most people benefit from 1000-4000 IU daily, but check with your healthcare provider for your ideal dose.
Why it works: Vitamin D is involved in hundreds of processes in your body, from immune function to mood regulation. Many of us don’t get enough sun exposure to produce adequate amounts naturally, making supplementation crucial for energy levels, bone health, and overall wellness.
Take Your Wellness Journey Further
While these six habits provide an excellent foundation for better health, everyone’s nutritional needs are unique. That’s where Barb Bartee, Beach Fitness’s certified nutritional consultant, comes in. Barb specializes in comprehensive nutraceutical assessments and personalized coaching that goes beyond general recommendations.
Through her detailed assessments, Barb can identify your specific nutritional gaps, food sensitivities, and metabolic needs. She’ll create a customized plan that addresses your unique health goals, whether you’re dealing with digestive issues, trying to optimize athletic performance, or simply wanting to feel more energetic and vibrant.
Ready to transform your health from the inside out? These simple daily habits are your starting point, but personalized guidance can accelerate your results exponentially. Your body is incredibly resilient and wants to heal – these practices just give it the tools it needs to thrive. Start with one habit today, and remember that small consistent actions create the biggest transformations over time. Contact Beach Fitness to learn more about Barb Bartee’s nutritional coaching services and take the next step in your wellness journey.
