Before You Try Another Supplement

When it comes to gut health, most women are bombarded with mixed advice. Take this supplement. Cut out that food. Add in ten different things all at once. No wonder it feels overwhelming.

But here’s the truth: before diving into complicated protocols, your gut needs strong foundations and consistency. If the foundation is shaky, nothing built on top will hold.

So let’s start with the four basics that truly make a difference: nervous system regulation, hydration + minerals, nutrition, and sleep.

1. Nervous System Regulation

The phrase “nervous system regulation” has become oversimplified and misunderstood in recent years. The nervous system isn’t a light switch you can flip with a few deep breaths, It’s a vast, intelligent network that governs everything from your physical sensations to your emotional responses. It’s constantly adapting to your environment, internal and external, and that adaptability is what keeps you alive. But here’s what’s often missed: you can’t practice deep breathing or yoga for a week and suddenly declare your nervous system “regulated.”

Regulation isn’t a quick fix. It’s a continuous, intentional process that asks you to look at the full picture: your trauma, your environment, your nutrition, your sleep, and your daily habits. Every nervous system has a story, and yours has been shaped by your unique experiences, stressors, and coping patterns.

That’s why what soothes one person may not work for another. Cold plunges, meditation, or yoga might feel grounding for some and triggering for others. And that’s perfectly okay.

True regulation happens when you:

• Address the trauma your body still carries.

• Make sustainable lifestyle changes that support calm and safety.

• Give yourself grace as you learn what actually works for your system.

Healing your nervous system isn’t about doing all the things. It’s about building safety in your body, releasing what’s been living rent-free in your mind, and integrating nervous system care into a comprehensive approach to healing.

That’s the only way progress truly sticks — when your body finally feels safe enough to trust that healing can last.

2. Hydration + Liquid Mineral Drops

Hydration isn’t just about drinking plain water, it’s about actually hydrating your cells. Your body needs electrolytes/minerals to absorb and use that hydration effectively. Minerals are the quiet heroes running the show behind the scenes. They fuel stomach acid production, activate digestive enzymes, keep muscles contracting smoothly (yes, that includes bowel movements), and help regulate energy levels.

The problem? Most women are running low—thanks to stress, processed foods, nutrient-depleted soil and even drinking coffee regularly. This is where liquid mineral drops come in. They’re a simple, powerful way to refill your body’s reserves and support everything from gut motility to hormone balance.

Here’s the best part: many women notice a shift within days—clearer energy, better digestion, or even a sense of calm. But the real magic happens with consistency. Women who stayed committed to their daily minerals for at least three months reported dramatic changes in their hair, skin, sleep, energy, and bowel habits.

Here’s your morning ritual: Drink 16oz warm or room temperature, filtered water with mineral drops first thing in the morning. You’re going to LOVE how you feel!

3. Nutrition: Less Complicated, More Nourishing

Instead of obsessing over restrictions, think about adding nourishment. Your gut loves real, whole foods—especially quality proteins, colorful veggies and different types of fiber.

• Focus on balance, not perfection.

• Eat slowly and chew thoroughly (your digestion actually starts in your mouth).

• Notice how foods make you feel instead of sticking to rigid rules.

Your gut wants consistency, not extremes. Small, steady shifts in nutrition seriously add up.

What to Eat When Your Gut is Inflamed

Now, if you’re thinking “I don’t know what to eat because my gut is so inflamed” — I got you, friend.

When your gut lining is irritated, it’s best to avoid foods that are hard to digest. If you’re reacting to multiple foods all at once, it’s often more about inflammation than true long-term sensitivities. The goal is to calm things down so your gut can reset.

Focus on soothing, easy-to-digest meals that feel gentle and nourishing:

Cooked Veggies – carrots, pumpkin, zucchini (soft and easy on digestion)
Okra Soup – naturally mucilaginous (slippery), helps coat and soothe the gut lining
Homemade Applesauce – a simple comfort food that’s gut-friendly
Miso – probiotic-rich and healing when your body can tolerate it
Bone Broth – packed with minerals and amino acids that repair the gut lining
Healthy Fats – ghee and coconut oil provide calm energy and reduce inflammation

Think soups, stews, and purees; they deliver nourishment without the struggle of heavy digestion.

4. Quality Sleep

You can eat perfectly, take all the right supplements, and still struggle if your body isn’t getting enough rest. Sleep isn’t optional, it’s essential. During those deep hours of rest, your gut repairs itself and your microbiome resets.

When you skimp on sleep, digestion slows, hormones fall out of rhythm, and energy plummets. Even more, lack of sleep spikes your stress hormone cortisol, which can directly disrupt your microbiome balance.

And here’s the kicker: poor sleep also changes your cravings. When you’re tired, your appetite hormones get confused, making you more likely to reach for quick, sugary snacks instead of nourishing meals.

The fix? Create a soothing wind-down routine:

• Dim the lights.

• Turn off screens. Stop doomscrolling.

• Sip a calming herbal tea.

• Give your body permission to shift into rest mode.

Even one extra hour of sleep can make a noticeable difference in how your digestion feels the very next day.

So, before you buy every supplement or try the latest gut health trend, focus on the foundational four: nervous system regulation, hydration + liquid mineral drops, nourishing nutrition, and quality sleep.

Healing your gut doesn’t have to be complicated. In fact, the simplest steps are often the most powerful.

Take these small steps consistently, and you’ll create a strong foundation for any deeper gut healing work to actually stick.

xx

Dr. Toya D White