The best tool for diagnosing your digestion on a daily basis

You have at your disposal one of the best methods for self to know how your gut is doing. People are always asking me which tests they should take to find out how their intestinal bacteria are faring. Even though tests are useful in some situations, the most important skill set you can develop is daily self-diagnosis. This means paying attention to your skin, tongue, eyes, and digestion.

The most important signal of your health is being swept away everyday down those darned automatic flush toilets. Too bad, tragically sad! You can’t know how your body is doing if you don’t get the chance to study. (The other annoying thing about those toilets is they flush like 6 times before you even sit down!)

Every time you drop your kids off at the pool, look at what you left behind.

Here are some basic guidelines for telling if your gut is f***ed or filled with the friendly flora and fauna that keeps you feeling good.

You should go 1-2 times per day, no less.

Your BM should be between a 3 and 5 on the Bristol Stool Chart.

A healthy deuce should be torpedo-shaped and easy to pass. A minute or two tops. No floating, no little deer pellets – you aren’t a kibble factory – time to drink more delicious H-2-O. You want your stool to be Crayola-brown color. Little thin poops could be an indication of serious health problem. Soft serve is an indication of lactose intolerance, artificial sweeteners (sorbitol and Splenda) doing their evil magic in your body, or a reaction to fructose or gluten.

Check out Dr. Mercola’s explanation of all the different factors that influence your bowels. What a darling man for laying it all out for everybody else!

In Gut Rebuilding we fondly call the highest achievement in poopdom, the ‘Golden Doodle’. This number two has a clean break – meaning there is a clean wipe, and the entire elimination is under a minute. No straining, no rocking back and forth, no groaning or grunting, no magazine-reading.

The benefits of healthy poops like this are that you have less digestive problems and no struggle with hemorrhoids because there is no straining.

When you eat new foods, try new supplements, and take better care of yourself – you should see this reflected in your feces. Take a look. Gauge your progress. I strongly recommend that you limit the amount of new supplements you start taking at once in order to understand how each thing is affecting you.

Within two weeks of my Gut Rebuilding program, most of my clients experience a positive change in their number twos. They notice it’s more digested. This is due to the increased bacteria in their guts digesting their food more fully. The good gut bugs are happy, you’re happy. Win-win.

I help my clients achieve is the Golden Doodle through Gut Rebuilding. Speaking of – I have a whole series of videos that talks all about this. Check out the Gut Rebuilding Video Series here.

Good Food Award Winner!

IMG_8066Holy Kraut! I’m so excited.

For a Fermentationist one of the highest achievements is getting an award for your delicate victuals.

This year, OlyKraut won the Good Food award for not one, but two flavors. The last time we won the good food award was back in 2012. But the reason I’m so proud is because my recipe won.

When we started the company a long long time ago in 2008 we each brought our very own recipes and flavors to the table. We contributed our best hits and let the public give us their precious feedback about what they liked. Sea Vegetable was one of my favorite contributions. I love the thyroid-protecting benefits of sea vegetables. I love the taste of garlic and onion mixed with the spicy of jalapeño in just the right proportions.

Today is a good day. I’m a proud mama of a baby sauerkraut that has made a name for itself in this world. I love you Sea Vegetable. (In secret I call it Mermaid Kraut.)

You can read more about it here and here.

What blows my mind is our continue reach towards the goal of growing the local food system. In 2009 we ordered 1400 pounds of local product in which to make our product. Last year that number towered at an epic 30,000 pounds! ?Those produce purchases go back into our community and recycle money through local channels making money more potent.

Keep eatin’ kraut and rebuildin’ your gut!

How to make bone broth to heal your gut

How to make bone broth:

When doing some research on the internet looking for a simple bone broth recipe, I was unable to find anything but soup stock recipes!   Even my three favorite posts on this topic only had recipes for stock. They are written by my friends and colleagues. This one by Jordan and Steve at SCD Lifestyle. This one by Katie at Wellness Mama. And this one by Sally at Nourishing Traditions.bone broth


Because this is for those who need that extra nourishment while doing my Probiotic Power Cleanse, I want to make sure the recipe is simple and easy.

This is how I make it: 

You will need about 2 pounds of bones, you can use beef or chicken bones.

First, I parbroil the bones. I learned this from making Pho, a delicious Vietnamese soup that is often eaten for breakfast.


“When you simmer bones they release “scum” or impurities. If you don’t get rid of this, you’ll be stuck with a cloudy broth. Not good. We like our Pho to be as clear and clean as possible, so we add an extra step. Add the bones to a large stockpot, cover with cold water then bring to a boil. Boil for a few minutes then throw the water and bones into a strainer. Discard the water then rinse the bones to get rid of all the impurities. Also, make sure you give the pot a rinse, too — there will be scum on the bottom and sides of the pot.” This excerpt is from an awesome Pho recipe.

After parboiling the bones, I place the bones in a large stock pot (or electric crock pot if you’re worried about sleeping with the stove on) and fill the pot to the top with water. When I interviewed Sally Fallon-Morrel during the Gut Rebuilding Experts Telesummit, she said that what I was making was more of a ‘bone tea’ since it contains more water.  For a more strong and concentrated bone broth reduce the water to half way to the top or fill the pot with bones and cover with water. I recommend starting with the bone tea and working your way up.

Next bring to a boil and reduce to a low simmer for 24-48 hours. After about 8 hours of simmering I sometimes add 2 tablespoons of vinegar, but I recommend leaving this step out during the Probiotic Power Cleanse.

You can ladle the soup directly out of the pot while it is simmering. You can also pour everything through a strainer and store in glass jars in the fridge. You may freeze your bone broth, but be careful, when I’ve done this in mason jars they break, even when I leave enough room.

My favorite things to do with broth:

  • To each mug of bone broth you drink add a pinch of salt, a teaspoon of miso, or my favorite, a shot of sauerkraut brine. Drink it for breakfast in the morning. Yum!
  • Use it as a base for any kind of soup you create.
  • Replace bone broth for the water you normally cook your grains with.
  • Pour it on squash and add smoked alder sea salt. Super yum!


When I drink bone broth I’m super careful to remove the fat. Otherwise I end up eating more fat than my body can process. Be cautious of the bone broth baby fat syndrome. Many people I know get on the bone broth bandwagon and add extra padding quickly.

Use the fat to sauté your onions and greens. Excellent for dairy-free folks as a butter replacement!



How not to get sick this season

I danced at this amazing even called the “dance co-op”. Live DJ, no talking, and fifty barefooted sweaty people dancing their hearts out for 2 hours. Before leaving the house I was totally paranoid about getting sick. Everyone and their brother is getting sick this season. Even my friends who never get sick are getting laid out by this flu going around. I refuse to be one of those people. I’m headed to Tampa, Florida this week and don’t want to miss out on the amazing mastermind I’m attending – much less miss the sun and warmth.


So I took all my precautions and had my emergency precautions handy to use if needed. Here’s what I did. 


  1. I ate kimchi and sauerkraut. I ate about 1/2 cup of kimchi before heading out the dance. Now I knew that my breath might offend, but thankfully there is no talking at the dance so there’s no way anyone would even know. Kimchi has shown to be effective against the avian flu and other influenza outbreaks. If you are new to kimchi or sauerkraut, you might want to start with just a couple forkfuls and work your way up to larger amounts over the course of a week. Otherwise you’ll experience gas and bloating.
  2. I took a day off. Yes, I did. It was great. The next day I was feeling pretty run down so I took the day off and laid around taking naps. I took three 45-minute naps. Listening to your body when you are tired takes practice and skill. Otherwise it’s too easy to turn to coffee or stimulants to get through the rest of the day. This is the worst idea during cold and flu season because the extra work when you really just need rest can be the straw that breaks the camels back.
  3. I fasted for a day. I drank only green juice for 24 hours to help my body rest up and catch up with whatever was going on inside. Sometimes I get stronger food cravings right before I get sick. There are cravings rather than my body asking nicely for something. The difference is subtle if you haven’t yet learned to listen to your body. You can learn how to do that in my upcoming group cleanse. Let’s think about what’s actually happening when you have a cold or the flu. You are snotty, runny, sore, tired, and fuzzy headed. You may have a fever. These are all ways that your body is working to not just kill off the invading bacteria or virus, but also to quickly remove toxins from the system that are building up from the microbe invasion. If you think of the cold or flu as your body forcing a cleanse then it will help you better understand how to not get sick. Snot is a toxin superhighway. Your body is eliminating acidic byproducts through mucus. Consider cleansing regularly as a way to keep your toxic load lighter. #juicefastforaday
  4. I take an extra probiotic right before bed. This helps boost immunity and kill off any organisms that are trying to proliferate in the gut. Say you ate tons of sugar recently and have been stressed out and maybe even drinking coffee. You are feeding the yeast and sugar-loving bacteria and they are peeing and pooping in your bloodstream. Yep. Gross. And your body will try to get that out. Give yourself a hand.
  5. I sleep in. Rest, rest, and more rest. I can’t say it enough. It makes a big difference whether you get sick or not. When you are resting your stress hormones decrease which is great for your immune system and intestinal bacteria.
  6. I sweat. Since getting the cold or flu is basically creating a toxin superhighway, you can help your body get all the excess toxins out by opening your channels of elimination. Your skin is your largest organ and when you sweat you allow certain toxins to bypass the liver altogether. (Your liver is clapping just hearing this news).


When I was suffering from low immunity years ago, I would start taking all kinds of supplements to help me not get sick. I would take echinacea, elderberry, oregano oil, probiotics, drink green juice and basically overdo it. My bioterrain was shot. There was no way to avoid getting sick when my body was a garden of bad bacteria and yeasts. I was feeding it sugar and other acid-forming foods constantly because my cravings were so strong. I was lacking in the precious nutrients that feed probiotics.

Most people are still thinking in terms of the outdated paradigm called ‘the germ theory’. This theory is based of Louis Pasteur’s idea that you catch a cold. A germ flies up your nose and you get sick. He came up with this theory sometime around 1866.
This theory has led to many pharmaceuticals, antibiotics, chemo, and even food pasteurization. Preserve food by killing all organisms in it and keep it sterile to prevent spoilage. Allow the food to sit on the shelves for eons without going bad.
This is the same theory that led to the use of hand sanitizers, which have now been proven to increase the risk of allergies in children.


The truth is, your body is a community of organisms that makeup your immune system. It is not just your white blood cells that are protecting you – it’s also the intestinal bacteria that are preventing you from getting sick. They have the ability to fight off invaders with their own natural antibiotics (called bacteriocins).


This is the theory of bioterrain. In fact, when Louis Pasteur was on his deathbed, he said, “I was wrong. The microbe is nothing. The terrain is everything.” Can you say that a little louder, please?


When it comes to your body and your desire to get happy friendly bacteria living and thriving there it has everything to do with your bioterrain.

If your bioterrain and friendly bacteria are wiped out, then what? You are more susceptible to sickness. You will catch that cold or flu going around because your protective bacterial immune system is down.
When your intestinal bacteria are wiped out, new critters have taken up residence. And they are living in your gut eating and excreting. Your body is filtering all their excretions.


And if you fall into a slump and start eating more sugar than normal or go to a party and have too much cake and drink you start feeding some of the bad bacteria. No! Guess what happens then? You end up feeling sluggish and funky the next day (maybe even depressed) as your body is inundated with the excess toxins that are being produced from within your gut. Ew.


Have you ever noticed when you feel slightly run down and you push through it or drink coffee and then the next day you start to notice that you are coming down with something? Your body was telling you it was tired for a reason. And if you ignore that and add even more work for your body to do, you are making yourself more susceptible to illness.


If you feel a cold coming on, try my tips. See how they work. And if your bioterrain is shot, you need to check out my Gut Rebuilding program to boost your immunity, digestion, and energy levels.

Happy New Years! (Juice Feast)

Every year I celebrate New Years with a Juice Feast. It is a great way to kick off the year without having to feel like s*** the next day. It helps set my intentions for health!

Do you ever juice-fast-for-a-day? 

I’ve learned that when I’m feeling low energy, on the verge of being sick, or stuck this is the best way to get my sparkle back.

Juicing gives a super boost of nutrition that is easy to assimilate. It makes you more alkaline quickly – which means you feel more emotionally stable, feed your probiotics, and resolve digestive upsets quickly.

I used to get heartburn a lot. This is a super effective technique for ending the heartburn and indigestion without having to resort to over the counter meds or baking soda.

Here’s my current favorite recipe: 

Green Winter Elixir

  • 1 whole head of celery
  • 2 cucumbers
  • 1 lime (or lemon) no peel
  • a few sprigs of cilantro (unless it tastes like soap to you, in which case I recommend parsley)
  • optional add apple or orange if you want it sweeter
  • optional add kale leaves for more vitamins A, C, K, and phytonutrients

Celery has a mild laxative effect to help get the heavy holiday food moving through you. It is very hydrating at a cellular level and helps to flush toxins from the blood and out of the kidneys. Lime is filled with vitamin C and antioxidants, cucumbers replenish the kidneys, and cilantro helps detoxify heavy metals.

My bonus challenge for you – drink juice for one day this week to remind your body how much you love thee. If you need solid food, too – add in cabbage salads, cooked squash, or bone broth based soups. Keep it super simple (KISS).

If you make this juice post a pic on Facebook or Instagram with the hashtag #juicefastforaday so I can see it!

Decrease Your Risk of Obesity and Diabetes Through Simple Gut Health Strategies

I’m really on fire about this topic.

In a recent study published in the journal, Nature, there was an amazing discovery about intestinal flora that can either make you susceptible to Type 2 diabetes, extra weight, inflammation, obesity, and arthritis OR NOT. Watch this week’s video to learn how to avoid these national epidemics (1 in 3 people will have diabetes by 2050 with the current trends).

This info will save your life (or at least extend it).

Watch this week’s video to learn more and comment below!!!

The Flu: A crash course in listening to my body

I am a firm believer that in order to heal you must listen to your body and honor the messages you hear.

When my body was all filled with Candida and other dysbiotics (the opposite of probiotics) I struggled to hear the messages my body was giving me. It was like being at a concert and trying to have a conversation with your best buddy over the crowd screaming, the music blaring, and the bad acoustics of an arena.

There are 10 times more bacterial cells in our body than human cells – most of which live in the gut. Micro-organisms communicate to our brain through the brain-gut axis using chemicals. So when all they want is sugar, but my body wants something with more nutrition – the majority won…over and over again.

This is why I had to heal my gut before I could even start to hear the messages from my body. They started out as little whispers and over time because clearer, louder, and easier to understand.

Last month I caught the flu that was going around in my town. It hit me fast and hard, right when my Dad showed up to visit for the first time in 7 years. No way was I going to be sick.

So I pulled out all my herbalist training skills and kicked my fever in less than 48 hours. I never got the sore throat, cough, and upper respiratory infection that everyone developed. It was AWESOME! Even though I got hit with the hottest fever of my life, I felt like a superhero to get through it like this. (If you’ve been following me for awhile you know that this is a far cry from how it used to be).

This week’s episode of Fermentation Station includes:

The home remedy I used to stave off sore throats that works EVERY TIME.

The treatment that helped me break my fever in just a few hours. Here’s the link to the exact steps:

The awesome messages I received from the intense pain and symptoms of the flu were mind bogglingly insightful. They have informed my decisions and actions since I got sick.

I also share what I did to fast safely and easily to dramatically speed up the healing process.
I hope you enjoy this info and can learn from my experience and insight!

Please leave a comment below to let me know if you ever experience insight during illness and injury?

The Science Behind Sauerkraut

I just created a super cool tutorial for you!

It’s called The Science Behind Sauerkraut – A white-board lecture that you can watch AND listen to.

Watch this to learn: 

  • What are the main probiotics in sauerkraut?
  • How to make sauerkraut at home to get the right kinds of probiotics to rebuild your gut naturally.
  • My top tricks for making it fail-proof and safe for your family to eat!
  • The health benefits of raw unpasteurized sauerkraut.

Part 1 – The Science Behind Sauerkraut 


We tried to get this up last weekend and technology got the better of us. So here is Part 2, as promised, available for the next 48 hours. Part 1 will be extended until this evening after which, we will make it available as a product on our website.
It’s called Making Fermented Veggies – A demonstration of me making sauerkraut with all my tips and tricks of the trade.

Share it with anyone you like and watch it soon. For the next two days this online tutorial will be available for free.

Check it out to learn: 

  • What are the best ways to make sauerkraut fail-proof.
  • How to chop and tamp the cabbage to make the best kraut. 
  • What kinds of salt to use for best results. 

Part 2 – Making Fermented Veggies 


PS – After teaching this class to over a thousand people in the past few years I have perfected it and made it into an online tutorial for you to learn with and enjoy! Check it out!

PPS – For $28 you can upgrade to get the videos, all the handouts with exact recipes, veggies, measurements, fermentation log, and more. Check that out here.

PPPS – I created a Part 3 because I found some mold and want to show you what to do if this happens to you! 

Making Fermented Veggies at Home (Virtual Workshop)


A Special Announcement:


The class that I could teach in my sleep while standing on my head. The class that has a thousand and nine people saying, “Wow!”


For the first time ever this workshop is available to you virtually. For the past many years you would have to come see me live and in-person to get access to this information. Not anymore…


I absolutely love teaching!!! And I especially love teaching this workshop (I’ve taught it for years and years!) My favorite part is that I teach the science of sauerkraut AND do a demo so you can confidently make safe, edible kraut that is super delicious! Pretty cool, right? Don’t you want to learn which probiotics make sauerkraut so special?


When you join me for this class, you can learn to make your own probiotics at home:


Making Fermented Veggies will be broadcasting from Gut Rebuilding Headquarters

This class is over…we had over 500 participants. To purchase the recordings, go here:


In this exclusive virtual workshop, I will teach you how to make delicious raw sauerkraut that is filled with probiotics. These beneficial bacteria are known to support your digestion, end constipation, decrease sugar cravings, and boost your vitality. You will learn my secrets and tricks of the trade for how we create the most amazing recipes at my gourmet sauerkraut company, OlyKraut. You will get access to recipes and instructional handouts. This is a GA/PS and food allergy-friendly event.

There are 2 parts to this workshop –

1. A white-board lecture that you can watch AND listen to.

2. A video demonstration where I show you exactly HOW I make delicious sauerkraut!

You will learn: 

  • The science behind the sauerkraut – which probiotics are helping you get healthy!
  • The exact steps to make sauerkraut come out crunchy and safe every time.
  • How to avoid mold and other contaminants.
  • The health benefits of this amazing ferment.

You will receive: 

  1. Access to the 2 videos (1. The science behind sauerkraut & 2. How-to make fermented veggies at home) starting at noon on Friday and all day Saturday.

You can upgrade to receive:

  1. Permanent access to the videos.
  2. Downloadable handouts with recipes and step-by-step instructions – including insider tricks of the trade.


This class is over…we had over 500 participants. To purchase the recordings, go here:

This is what past participants have said about the workshop:


What a great class! Engaging, informative, fun, ad eminently applicable. I’m walking away with tons of knowledge, excited to put it to use. Summer knew her stuff, kept the class moving, and got us all excited about the benefits of fermentation. Highly recommend! (Also: well done keeping the mouthy lady in the front row in check! Much appreciated) – Angela, Portland

Awesome workshop! I will sign up for a future workshop and bring my partner or as a gift for someone. Summer is a great speaker and made this a fun group experience. I’m totally going to try and make some kraut and experiment with some funky combos of herbs and spices! – Graham, Portland


I didn’t know what to expect when I arrived and was very pleased with the class. Summer was very pleasant, entertaining, and informative! I really enjoyed the class and learning from her. – Jennifer, Portland


I honestly had no idea making sauerkraut was so simple. I feel very inspired and pumped up to try and make it myself. Thanks for the great basic start-up knowledge. You make it less intimidating. – Laura, Portland

Check out what more participants have had to say about the Making Fermented Veggies Class:

This was an incredible workshop – packed with new information at a good clip with an incredible sense of humor and down to earth spirit. Summer is an inspiration for all to get in touch with ourselves to let our bodies help heal us. Her personal anecdotes and lively presentation made fermentation the process and product very exciting! I can’t wait to start! – Britta, Portland


Learning to make kraut with Summer was simple, informative, and delicious. She brings her years of experience and explains fermentation in a way that is easy to understand. – Sarah Utter, Olympia


My gut has struggled with constipation, so probiotics have become a way of life for me. But the natural fermented food still need to be daily food for me. These are new habits I must incorporate in my life. – Linda, Federal Way


LOVED the science behind it all. Seeing the process start to finish was priceless – especially since we’ve tried and failed in the past. – Dina McBride, Portland

How I Get So Much S*** Done (Part II)


I moved back to Olympia for the summer. I’m just settling in. Vacation is over, I’m busy planning the Fermentationist Live Retreat that is coming up, and I’ve taken up a new sport: Rollerblading!

Last week I got up and went rollerblading in the morning, ate breakfast, and didn’t complete my sacred morning activities and self-care regime — until noon! This is crazy! I need to redo my self-care master plan so I can start work earlier. To make this possible I need to start getting up at 6 or 7am- for a night owl like me that’s gonna be HARD! Wah! Ok, I’m done whining because I’ve known for a few years now that the habit that is holding me back the most is going to bed late and sleeping in.

Something will have to shift in my schedule in order to do this. So to the drawing board!

Here’s how I approach it.

There are three parts to scheduling your life: a big scheduling shift, complete chaos, and settling into a new schedule.

Big Scheduling Shift: I moved to Olympia. I drive to Portland now once a week to teach and for meetings.

Complete Chaos: I separated my rib on vacation and it takes 6 weeks to heal. I’m on week 3 and lost about a week of sleep so far…arg.

Settling Into a New Schedule: That starts today. Something has to give. I’m updating my handy dandy Self-Care Masterplan.

My main reward for getting up early is rollerblading. It’s fun and makes me feel good. Everyday that I get up and go rollerblading I scream at the top of my lungs (while flying down the street) “This is awesome! I love moving my body! This feels good!”

By focusing on what feels good about it and not trying to have any other agenda, this has become one of my favorite physical activities.

This is a far cry from my days playing basketball, softball, rowing on crew in college, and marching in the band in high-school. I’m a recovering female athlete and have a lot of messaging and un-training to do in order to learn how to enjoy physical movement and not have it be filled with stress and obligation and other people’s expectations. More on this later…

Since I want to wake up early this means I need to get to bed early. Therefore, my entire schedule needs to shift. I’d like to get into bed at 9pm. This sounds very difficult. Some days when I’m teaching this won’t happen, but the rest of the week this is totally doable.

I’ll probably want to get some sort of physical activity in after dinner.

I like to eat dinner at least 3 hours before bedtime, which means dinner at 6pm. (Eating dinner too close to bedtime isn’t good for digestive health. It can cause acid reflux and backlogs the liver. Instead of doing its nighttime janitorial rounds, it is busy digesting. This is no good. I like to let the liver clean up so dinner is at 6pm now).

As you can see I’m working backwards here. It’s often easier than starting out at the beginning of the day.

Now that the main framework is established, I’m going to add in any standing events, meetings, classes, etc.

Now I can set my workday hours. I tend to block my time. For example, Wednesdays are my writing day. It’s pretty great to batch things together because it saves time. I read about this in The 4 Hour Workweek by Tim Ferriss.

If you are only a few months into a new pattern or habit that is working for you a big scheduling change has the most potential to completely derail all the hard work, the wonderful benefits, and the good life you have created for yourself.

Big scheduling changes can increase stress because it you are a busy action-packed person, it only takes a few changes to start squishing out other priorities. And if you are anything like me, you respond to other people’s needs first when things get busy.

So it’s no surprise that your daily self-care items have slipped.

If you are an entrepreneur, I highly recommend that you take 2 days off in a row per week. You need time to decompress, chill, lay in the grass, get worn out through physical activity, get a massage, whatever. I wanted to write ‘do nothing’ but I think it is better to say ‘stare at the grass’ or walk slowly in one direction without a destination’ you know, something different to give you a break from your ever-planning, constantly thinking mind.

I personally think that everyone should have a day a week where they ‘unplug’ or ‘power-down’. This helps relax the nervous system, which relieves the endocrine system, which helps balance hormones, which supports your stress to reduce dramatically. This means your phone, too. If you struggle with this idea, drive out to a national park and take a 4-hour hike where there is no cell-phone reception. Talk to me about the surge in your creativity levels after practicing this regularly.

Another helpful thing to schedule in is a ‘schedule-less day’. I know it sounds impossible if you have to schedule it in, but here’s the deal. When you have a day filled with spontaneity and the ability to follow your desires you will stay connected to the quiet subtle voices and urges that keep you rooted in the feminine energy. In a world overrun by masculine energy, this alone can become a powerful self-care practice no matter what your gender. Imagine waking up and getting out of bed once a week when you feel like it. Constantly asking yourself, “What is the thing I most want to do right now?” Whatever the answer is, do that! Give yourself gratitude for listening and honoring. Be gentle, soft, and quiet enough to hear what it is you want.

NOTE: If you have a family or partner, you can still do this day with others. Explain what you are doing to all involved to get them excited and on board to try something new and possibly exciting. Maybe this is the day where each person takes turns having a say in what the next activity is and everyone supports that idea to fruition. You can split up the day equally between people. Or if a relationship has certain built-in imbalances due to work life, society, or oppression use that day to support the person who rarely gets the chance to take leadership in your family – yes, this can be a two year old, grandparent, or the person in your household who spends the most time raising the kids. This can coincide with your ‘power-down’ day if you want.

Some key things you want to schedule for continual self-care: your physical activities, going to your therapist, massage, pedicure, haircuts, dinners with friends, chatting on the phone, whatever you do that makes you happy.

So, when you’re feeling the chaos, this is a perfect time to pull out your handy dandy Self-Care Masterplan, which I taught you how to make here. When you look at it you’ll likely see that some big things have changed, which will explain the feeling of chaos. Get through the chaos by updating your Self-Care Masterplan so it fits your new schedule.

Once the chaos subsides, you’ll be so happy you took the time to figure out where your time was going so you could carve out that precious time to meditate and get more physical activity in. Updating your Self-Care Masterplan regularly is how you stick with your habits that serve you and not backslide into old patterns from the past.

Be sure to check out Gut Rebuilding to get my support and guidance as you create your very own self-care masterplan. It’s principle number 8! A most uncommon approach to healing the gut.

On another note, a couple weeks ago I led a training. Over 150 people attended this class so I decided to do it again. 

It’s called, The Gut Factor. It will teach you everything you need to know about current trends in digestive health, fermented foods, and the gut microbiome. This will give you insight on how to heal you or your families gut health issues.

Register to attend the encore presentation of The Gut Factor coming up this Monday at 7pm Eastern, 4pm Pacific.

See you there!!!