Did you know that poor digestive health could be the #1 reason that you feel sick, tired and unmotivated?

In fact, many of us don’t realize that digestive issues wreak havoc on the entire body, leading to allergies, arthritis, inflammation, acne, rashes, autoimmune conditions, degenerative diseases and even mood disorders. In fact, a study published in Nutritional Neuroscience shows how gut bacteria plays a strong role in mental health (among many other things).

Is your gut keeping you healthy or making you ill?

In my case, poor digestion and ‘leaky gut’ was making me very sick and resulted in horrible adult acne, chronic fatigue, and the development of multiple autoimmune disorders that dramatically impacted my life.

This was my skin before and after healing my gut:


Finding the path to healing my body and my skin was a long journey that I now share with clients to help them overcome these challenges.

If you want more information on how I was able to heal my body (and my skin), I recommend you check out The 14 Day Liver Reset. Committing just 2 weeks to your health results in amazing changes (and is a great way to kick start your path to a revitalized you)!

Here are 7 steps to follow for optimal digestive health:

1: Do NOT overeat. Our digestive system functions best when we are only 70% – 80% full. This allows for proper digestion to occur. If you eat until you are 100% full you slow down the digestive process, cause unnecessary stress on your body and ultimately allow for the growth of yeast and other pathogens in your gut. The longer your food takes to digest, the more opportunity you allow for these unhealthy gut critters to grow.

2: Eat a balanced diet rich in whole foods. I’m sure you’ve heard it before, but you want to make sure you’re eating plenty of vegetables. Take a minute to think about what’s on your plate. Where did it come from? Is it a processed food? What sort of nutrients are you feeding your body? When it comes to digestive health we can get lost in the ‘diets’ and forget that we simply just need to eat REAL food. As a general rule, try to have 80% off your meal be fresh land or ocean vegetables and then balance the meal with healthy proteins and grains.

3: Be present while you’re eating. We spend so much of our day rushing around, working, at our computers, in traffic … we are preoccupied throughout the day and sometimes forget to eat or we only have time to eat ‘on the run’. This is a habit that has recently developed in our society and one of the worst things we do for our digestion. Eating in this “fight or flight” state of mind takes our focus away from the digestive process and causes stress on the entire body. This habit alone can lead to stomachache and bloat after eating a meal. Before eating remember to take 3 deep breaths and pull yourself away from any distractions.

4: Avoid drinking fluids while eating. Many of us like to have sips of water before, during and after eating a meal. However, doing so dilutes the important digestive juices that you need to properly digest your food. Try to drink any fluids 30 minutes before your meal and 1 hour after your meal to allow these important digestive juices to do properly break down your food while you’re eating.

5: Feed your body with fermented foods. The power of fermented foods to improve your digestive function is incredible. Not only will it support a proper bacterial balance in your gut (yay, probiotics!), but the fermented food also helps you break down and absorb nutrients from your meal. There are many choices for fermented foods. You can start with buying a raw, unpasteurized sauerkraut or kimchi at a local health food store … or even make your own!

6: Increase Your Enzymes. At the age of 30 the body’s secretion of enzymes begins to naturally decline. This is why we start to have more digestive issues as we get older. There are many different types of enzyme supplements available. Sandra will be going into ideal enzyme supplementation during our live event. She will also be discussing the confusion over ‘acid reflux’ and how to rebalance your stomach acid and digestion.   Ideally your diet would include many raw fruits and vegetables high in enzymes.

7: CHEW. Sometimes it’s really that simple.   Are you chewing your food? In an ideal circumstance you would be chewing each bite at least 30 times before swallowing. Sounds crazy, right? In the time it takes to chew that one bite many of us could have finished our entire meal. However, its important to break our food down into small pieces and allow time for this first stage of digestion to trigger every stage of digestion that follows. Think about what you’re eating and then take the time to chew and appreciate your food.

Start with these 7 steps and if you want to learn more check out The 14 Day Liver Reset for 2 weeks of full guidance, meal plans and support for only $47.00.

Krystal Vrba

Co-Founder & Whole Food Nutrition Coach at Refresh Natural Health
Krystal Vrba is a Whole-Food Nutrition Coach co-founder of Refresh Natural Health. She is the creator of the 3-Day Glowing Skin Diet and the 14-Day Liver Reset Program. After spending years battling her own health challenges, including multiple autoimmune diseases and chronic fatigue, Krystal works with clients and develops programs to make healthy living easy and fun. Please visit www.liverreset.com for more information on Krystal and her healing journey.