Day 18 - Nourish And Grow

Nourish And Grow

During Level 1, you were able to heal your body and learn more about your gut.

Now, in Level 2, you'll continue to take time to listen to your body and give it the nourishment and movement it needs.

During this reintroduction phase, you will discover which foods work for your body and which do not, as well as identify any hidden food sensitivities.

Hidden Sensitivities

These are potential signs that a particular food may not be compatible with your microbiome.

Bloating
Heartburn
Constipation
Diarrhea
Headache
Rash
Fatigue
Weight stall/gain

Reintroductions

To help pinpoint which food may cause a sensitivity, it's crucial to introduce only one new Level 2 food every other day while adhering as closely as possible to the recommended Level 1 food on both reintroduction days and the days in between. It is also important to continue to weigh yourself daily to keep track of any food that may have caused weight gain or a weight stall.

Any non-processed food is a good choice; think of anything that doesn't come in a bag, a box, or a bottle. Aim for whole, clean foods that make you feel your best.

Movement

Now that your gut is more in balance, it's time to add more activity.

Find activities that get your body moving without thinking of it as a "workout," like playing basketball, swimming, or brisk walking.

Then, slowly start increasing the frequency of your exercise to 4 to 5 times a week. Exercise strengthens your muscles, lungs, and bones and can aid in gut health by stimulating digestion.