Four Strategies for Gut Health Jump Start

I think YOU SHOULD LIKE THIS… Sarah, of Invigorated, shares these 4 strategies… (link to entire article is below the recipes)

“It’s no surprise that the hunt is on for new therapeutic approaches for Parkinson’s that target the gut microbiota (10-12). Fortunately, you don’t have to wait for the next scientific breakthrough to get a jump start on improving the health of your gut. 

The goal of this jump start is to begin to decrease inflammation, heal the gut lining, and restore healthy gut balance (good and bad bacteria) through 4 simple strategies that you can start today with very little investment and very little change to your diet.

Let’s take a look…

#1. Add a Digestive Detoxifying Elixir (upon waking)


An easy way to prepare your gut for the day is to drink a combination of raw apple cider vinegar (ACV), lemon, and warm water first thing in the morning on an empty stomach. 

Raw apple cider vinegar is a scientifically proven antifungal, helps stabilize blood sugar, and stimulates digestion while lemons are high in Vitamin C. These help kick-start the detoxification of the liver, allowing it to produce bile and move toxins into your stool. 


8 ounces of warm water

Juice from ¼ of a lemon (I use 1 Tbsp.)

2 Tbsp of raw apple cider vinegar*

  • Combine and chug. (Plugging your nose helps with the bitterness!) Swish some water around your mouth and teeth after to help with the taste and protect your tooth enamel. 

#2. Hydrate Properly (within 30 minutes of waking)


Hydrating properly early in the day will stimulate your digestion and help your body flush out toxins that have accumulated while you were sleeping. Adding a pinch of celtic sea salt to your water helps you hydrate efficiently, as well as nourish your adrenals and balance your blood sugar. Drinking a water bolus (at least 16 ounces in one sitting) can also boost blood pressure if you have a tendency to run low in the morning (16).


32 ounces of filtered, room temperature water

¼ tsp of celtic sea salt

  • Combine and drink at least 16 ounces. Do this before having any caffeine. Drink the second 16 ounces within the hour. 

#3. Take a Power Walk (before 10AM)

Exercise stimulates digestion, and walking specifically produces a wringing motion in your torso that helps detoxify and move food along your digestive tract. When you walk early in the morning, the sunshine hitting your eyes helps regulate your circadian rhythm and lets your body know it’s time to wake up. 

Take a 10-15 minute power walk around the block. Emphasize swinging your arms, or use walking poles for added benefit. 

#4. Eat a Healthy Breakfast (first meal of the day)

The first meal of the day should be packed with nutrients, fiber, and antioxidants needed for gut healing and building a balanced gut microbiome. Eating “brain-boosting” foods like fresh fruits and vegetables, healthy fats, nuts, and seeds will also keep your blood sugar balanced so you have more energy throughout the day. 

Aim to have the first meal of the day be the healthiest, and ride the wave of success the rest of the day! 

Here are 3 “brain-boosting” breakfast options to try this week that take minimal preparation.  



¼ large avocado, sliced

2 boiled eggs, cut in half

2 cups of green kale, torn up by hand

⅓ cup sauerkraut*

2 Tbsp organic coconut oil

Pinch of celtic sea salt

Pinch of ground pepper

  1. Add kale and coconut oil to a skillet over low-medium heat. Sautee, stirring occasionally until kale softens. Sprinkle with celtic sea salt and remove from heat.
  2. Add avocado, egg, and sauerkraut on top. 
  3. Enjoy! 

*Skip the sauerkraut if you are taking an MAO-B inhibitor which does not react well with fermented foods. 


NUTTY BERRY QUINOA BOWL (makes 2-4 servings)

1 cup quinoa 

2 cups coconut-almond milk

½ tsp of cinnamon

¼ tsp of cardamom 

  1. Soak 1 cup of dry quinoa overnight.
  2. In the morning, combine all of the above in a medium pot. 
  3. Bring to a boil, then reduce heat to simmer until quinoa is cooked through (approx 7-10 min). 
  4. Scoop quinoa into a bowl and add toppings (below) to fit your taste. 
  5. Eat and enjoy! Save the leftovers for tomorrow’s breakfast.


2-4 cups mixed berries – blueberries, raspberries, blackberries, or strawberries

¼ cup organic slivered almonds

2 Tbsp maple syrup



2 scoops vanilla protein (I like PlantFusion)

3 1/2 cup coconut-almond milk (or any nut-milk)

1 cup frozen organic blueberries 

1 cup frozen organic sweet cherries

2 cups of frozen or fresh spinach 

2 Tbsp organic almond butter 

Water or ice for texture

  1. Add frozen spinach, blueberries, and cherries to the blender. 
  2. Top with protein and almond butter. 
  3. Pour coconut-almond milk over top. 
  4. Cover and blend, stopping to stir or add water/ice as needed to a





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