Happy 2025!

Gut fit check! Where are we at with our resolutions? A new year is a new beginning, and many of us are committed to the resolutions we think will help us improve our health and well-being. I know I am! Several of the noble and popular goals often include losing weight, exercising more, cutting back on unhealthy habits, eating less sugar, etc.

While honorable, many of these intentions lean towards the “depriving” side of things versus the “providing” aspect of life. Indeed, our bodies would greatly benefit from taking a break from ultra-processed diets, being more active, or perhaps venturing into leafy greens, veggies, and fermented foods. Yes, our bodies would surely thank us for that!

In the past, after a few days of executing my resolutions, I can usually find about a hundred excuses for skipping a ‘few’ days [sigh]. I then start telling myself I’ll get back on track on Monday, but ‘Monday’ never comes.

So, instead of setting abstract, lofty goals (i.e. losing weight, exercising more, etc.) that were fueled by good intentions, I’m going to start focusing on small, clear, consistent, and repeatable actions throughout the days that I know will compound over time to eventually and consistently help me do the things I enjoy doing and just feel better overall! Join me, and let’s make a New Year’s Resolution we can actually KEEP this year!

Let’s keep our resolution simple, easily achievable, and effective. Good health begins in your gut! So with that in mind, let’s work on building gut-friendly micro-habits around daily basic functions:

• Prioritize sleep
• Water, water, water!
• Drink your probiotics
• Add a little more fiber to your day
• Move your body

1. Prioritize Sleep

Did you know your gut health and sleep quality are closely connected? Sleep is critical to the health of the human body. During sleep, the body is able to perform countless processes from tissue recovery to neural processing. Both physical and mental health benefit greatly from sufficient rest and recovery.

Work toward getting at least 7 hours of sleep each night, with 9 hours being the ultimate goal.

Make it obvious and easy

Set a consistent schedule to start your relaxing wind down/bedtime routine. Make your bedroom cozy and sleep friendly.

Make it satisfying

Celebrate every time you have accomplished your goal! Treat yourself to a favorite breakfast, a relaxing bath, or even an extra shot of Flourish Probiotic in the morning to set a positive tone for the day!

2. Water, water, water! 

Proper hydration is crucial for aiding healthy digestion, nutrient absorption, regulating body temperature, maintaining electrolyte balance, and keeping other organs working correctly. Our gut lining transports nutrients to the body, and it works best when well hydrated!

Make it obvious and easy

Pick out a water bottle you love and keep it nearby to stay mindful of your hydration. You can even add stickers to your water bottle to grab your attention and make it fun. Calculate how many full bottles you need daily and enjoy them during breaks.

Make it satisfying

Try adding slices of cucumber, lemon, mint, or add one electrolyte packet daily for an extra boost!

3. Drink (and eat) your Probiotics

Include a serving of probiotic-rich foods like yogurt, kefir, sauerkraut, kimchi, or miso in your daily diet. Not a fan of these foods? That’s OK! Living, liquid probiotics like Flourish can serve as an excellent alternative or complement to food-based options. Flourish is a convenient and effective way to promote a healthy gut microbiome.

Unlike capsules or tablets, liquid probiotics are immediately bioavailable, more easily absorbed by the body, and contain many other bacterial byproducts that are as beneficial as the probiotics themselves. This is the best way to ensure the good bacteria reach your digestive system and get to work quickly!

Make it obvious and easy

Place your bottle of Flourish at eye level in the fridge. Take your dose first thing in the morning.

Make it satisfying

Add Flourish to your morning smoothie to reward yourself for a good night’s sleep, or pour it straight into your Dosing Glass and toast the day!

4. Add a little more fiber to your day

Slowly incorporate high-fiber foods into your breakfast routine. Fiber is essential for naturally feeding the good bacteria in your gut for better digestion and overall health.

Make it obvious and easy

Treat yourself to oatmeal topped with fresh fruit, chia pudding, or a smoothie loaded with avocado or leafy greens and berries can set a positive tone for the day. Need more ideas?

Make it satisfying

Update your snacks by opting for raw veggies (maybe dip them in a little hummus), have nuts, seeds, or trail-mix handy, or just grab a piece of fruit. Sneak in some leafy greens or avocado to your smoothie. Experiment with roasting fiber-rich veggies such as Brussel sprouts, broccoli, and artichokes. You might surprise yourself and find a new favorite snack!

5. Move your body in ways that work for you

Physical activity isn’t just great for your muscles and heart; it also supports a healthy gut. Aim for 2-3 minutes of movement in the beginning, and then set a goal of moderate exercise daily. Exercise can help stimulate digestion and reduce stress, which benefits your gut.

Make it obvious and easy

Dance like nobody’s watching to your favorite funky song/playlist, walk to get coffee, park at a distance when running errands, practice along a 5-minute yoga stretch, find an evening walking buddy or walk the dog during your lunch break, opt for the stairs instead of the elevator. We’ve heard these ideas before… let’s put the plan in motion this year!

Make it satisfying

Focus on becoming the type of person who embodies the habits you want to have. For example, instead of saying, “I want to run,” think, “I am a runner.” Habits reinforce identity, and identity reinforces habits. Don’t forget to reward yourself for getting it done! Let’s do this together!

Remember, small, consistent changes compound and lead to the most significant results. By incorporating these simple yet effective daily goals you can support your gut health and, in turn, improve your overall well-being.

Let this be the year you take control of your health and embrace habits that empower you to feel your best every day. With focus and determination, you can create a healthier, happier you—one step at a time. Here’s to a flourishing year filled with vitality, growth, and success!

Written by Carlos Bahena Arteaga, Entegro Health