Gut Health Troubleshooting Checklist

Am I giving myself at least 5-10 minutes to transition into eating instead of going straight from work, scrolling, or chaos into meals?

Am I eating without distractions for the entire meal (no phone, TV, work, or driving)?

Am I taking at least 10 slow breaths before my first bite (4 sec inhale, 6-8 sec exhale)?

Am I slowing down my first 2-3 bites intentionally?

Am I chewing each bite thoroughly (15-20+ chews, or until mostly broken down)?

Am I actually tasting my food, or am I already thinking about the next bite?

Am I taking at least 10-20 seconds to look at and smell my food before eating?

Am I creating anticipation for the meal instead of eating on autopilot?

Am I taking at least 10 minutes to finish my meals (not rushing through in 5-8 minutes)?

Am I starting meals in a calm state (not stressed, anxious, or coming straight from stimulation)?

Am I sitting down (not standing or walking) and staying seated for the entire meal?

Am I sitting upright (not slouched or compressed at the stomach)?

Am I eating when I feel hunger cues (stomach hunger, drop in energy, focus), instead of skipping meals or delaying too long?

Am I stopping at around 80% full (satisfied, not stuffed or uncomfortable)?

Am I eating meals at relatively consistent times each day (within a 1-2 hour window)?

Am I limiting fluids to small sips during meals (instead of drinking large amounts right before or during)?

Am I avoiding intense workouts within 30-60 minutes before eating?

Am I walking for at least 10-15 minutes after meals (not sitting immediately)?

Am I walking at a brisk, intentional pace (not just casually shuffling)?

Am I eating at least 3 square meals per day?

Am I consistently eating enough food throughout the day (at least 1200 calories and 100 grams of carbs daily)?

Am I leaving 3-4 hours between meals without snacking?

Am I avoiding sipping on caloric drinks (smoothies, juices, sweetened drinks) between meals?

Am I keeping my eating window within ~10-12 hours (example: 8 AM to 6-8 PM)?

Am I preparing at least 80% of my meals at home?

Am I eating at least 80% whole, natural foods?

Am I implementing all of the foods from the Gut Reseeding Protocol?

Am I waking up at a relatively consistent time each day (instead of drastically different schedules)?

Am I giving myself enough time in the morning to avoid rushing immediately into stress or chaos?

Am I avoiding immediately checking emails, social media, texts, or work notifications upon waking?

Am I getting sunlight exposure within the first 30-60 minutes of waking?

Am I drinking water first thing in the morning before immediately reaching for caffeine?

Am I taking at least 5-10 minutes in the morning for calming activities (breathing, stretching, journaling, prayer, walking, etc.)?

Am I moving my body lightly in the morning (walking, stretching, mobility work) instead of remaining sedentary?

Am I eating breakfast in a calm and mindful state rather than rushing or multitasking?

Am I allowing myself enough time to use the bathroom without feeling rushed or pressured?

Am I creating a morning routine that makes my body feel safe and regulated rather than immediately stressed and stimulated?

Am I spending most of my day feeling calm and grounded rather than rushed, overstimulated, or 'on edge'?

Do I regularly feel physically tense (tight shoulders, jaw clenching, shallow breathing, tight stomach)?

Am I taking intentional moments throughout the day to slow down and regulate my nervous system?

Am I breathing deeply throughout the day, or am I stuck in shallow chest breathing?

Am I constantly multitasking, rushing, or trying to do everything at once?

Am I allowing myself moments of rest without immediately reaching for stimulation or distraction?

Am I spending excessive amounts of time in front of screens, notifications, or stressful content?

Am I overloading my schedule to the point where my body never feels safe enough to relax?

Do I feel like my body is constantly in 'fight or flight' mode?

Am I speaking to myself with patience and compassion instead of constantly criticizing myself?

Do I constantly obsess over symptoms, body image, bloating, or digestion throughout the day?

Am I catastrophizing symptoms ('I'm broken,' 'I'll never heal,' 'something is seriously wrong')?

Am I constantly scanning my body for symptoms or checking whether I feel bloated?

Am I allowing digestive symptoms to control my mood, confidence, or self-worth?

Do I feel safe in my body, or do I constantly feel frustrated, ashamed, or at war with it?

Am I placing unrealistic pressure on myself to 'heal perfectly' or make progress quickly?

Am I celebrating small wins and improvements, or only focusing on what is still wrong?

Do I feel like my body has been in survival mode for a long period of time?

Have I experienced chronic stress, burnout, emotional trauma, or major life stressors that still affect me today?

Do I suppress emotions instead of processing them?

Do I constantly push through exhaustion instead of slowing down when my body needs rest?

Do I feel emotionally safe expressing my needs, emotions, or boundaries?

Am I carrying unresolved anger, grief, fear, resentment, or anxiety that feels 'stuck' in my body?

Do I notice that my symptoms worsen during emotionally stressful periods?

Do I feel like my nervous system never truly 'shuts off,' even when I try to relax?

Am I currently surrounded by people who make me feel emotionally safe and supported?

Am I in toxic, draining, conflict-heavy, or emotionally exhausting relationships?

Does my work environment constantly leave me feeling anxious, overwhelmed, under pressure, or emotionally depleted?

Do I feel like I have time and space to recover from stress, or am I constantly running on empty?

Am I saying 'yes' to too many things that drain my energy?

Am I maintaining healthy boundaries with work, relationships, and responsibilities?

Does my home environment feel peaceful and calming, or chaotic and stressful?

Am I introducing new supplements one at a time (waiting at least 1-3 days before adding another)?

When I start something new, am I paying attention to how my body responds before changing anything else?

Am I avoiding starting multiple new supplements at once where I can't tell what's helping or hurting?

Am I taking my supplements every single day as prescribed (not skipping doses randomly)?

Am I following the exact dosing instructions (not guessing, underdosing, or forgetting doses)?

Am I staying consistent even on weekends, travel days, or busy days?