Hello Viewer,

You wake up clear-headed. No bloat, no brain fog. Your energy rises steadily, rather than crashing by mid-morning. Meals feel satisfying, not heavy, and cravings don’t hijack your day. Sleep comes easily, and your skin appears calm, rather than reactive. That’s good gut health.

In Edition #94, we gut it out with A Tougher Gut!

👇 CHECK IT OUT  

📕Starter Guide: Grab your Gut Health Starter Guide
🎥 Watch: How the food you eat affects your Gut
📲 Weekly Challenge: Add one new probiotic food to your diet
👥 Refer a Friend: Help someone with more wellness—refer friends or family 
💪 Exclusive Offer: Start your summer body—work directly with Coach DC

THIS WEEK’S TRIVIA 🤔 

_{👁️ OVE’S GUIDE TO}

GUT HEALTH

Your gut isn’t just a food tube—it’s your second brain. It controls how you digest, think, recover, and even how you feel. A healthy gut is diverse (containing a wide variety of beneficial bacteria), balanced (with no single strain overpowering another), and supported (by real food, fibre, and minimal disruption).

🌱 Benefits of Good Gut Health

• 💩 Smooth digestion (no bloating, gas, or discomfort)

• 🛡️ Stronger immunity (fewer colds, better recovery)

• 😴 Improved sleep and energy regulation

• 🧠 Clearer focus and mood stability

• 🍬 Reduced cravings, especially for sugar

• 🧏 Healthier skin (fewer flare-ups or breakouts)

• ⚖️ Better weight management and metabolic balance

• 🔁 Faster recovery from stress, exercise, or illness

🧠 Is Your Gut Trending Good or Bad?

Check off the signs you’ve experienced frequently over the last 2 weeks.

✅ Good Gut Health Signs

• ☑️ Regular, well-formed bowel movements (1–2x/day) 💩

• ☑️ Little to no bloating or gas 🌿

• ☑️ Steady energy levels throughout the day 😴

• ☑️ Clear thinking and stable mood 🧠

• ☑️ Good appetite and easy digestion 🥗

• ☑️ Restful sleep, fall asleep easily 🛌

• ☑️ Strong immunity, few colds/infections 🛡️

• ☑️ Skin is mostly clear and calm 😌

• ☑️ Minimal cravings, especially for sugar 💧

🔍 Scoring Your Gut Trend

• 7+ in Good Gut ✅ → Your gut’s in a strong place—keep it up!

• 4+ in Warning ⚠️ → Your gut may be out of balance. Time to rebalance with better food, sleep, and stress care.

• Mixed? → Some habits are working, but your gut could use a boost. Start small: cut sugar, add fiber, and hydrate!

⚠️ Warning Signs of Poor Gut Health

• 😣 Frequent bloating, gas, or indigestion

• 🚽 Irregular stools (loose, hard, or infrequent)

• 😪 Low energy, afternoon crashes

• 😤 Mood swings, anxiety, or brain fog

• 🍬 Strong cravings for sugar or carbs

• 🛌 Trouble sleeping or staying asleep

• 🎯 Difficulty focusing

• 🤒 Frequent colds or infections

• 🧏 Skin breakouts, rashes, or dryness

Here are 10 foods to limit or avoid for better gut health—and why your microbiome will thank you:

❌ 1. Artificial Sweeteners (e.g. aspartame, sucralose)

Disrupts gut bacteria and may spike glucose levels despite being calorie-free.

❌ 2. Ultra-Processed Foods 🍕 

Loaded with additives, preservatives, and emulsifiers that damage the gut lining and feed harmful bacteria.

❌ 3. Fried Foods 🍟 

High in inflammatory oils and hard to digest, they can slow down gut motility and irritate the digestive tract.

❌ 4. Red/Processed Meats (especially cured or smoked)

It can increase gut inflammation and feed harmful bacteria if eaten frequently.

❌ 5. Excess Alcohol 🍻 

Kills beneficial bacteria, increases intestinal permeability (“leaky gut”), and dehydrates the digestive system.

❌ 6. Refined Sugars 🧁 

Rapidly fuels harmful bacteria and yeast (Candida), leading to imbalance and cravings.

❌ 7. Dairy (for some) 🥛 

Lactose can be hard to digest, especially for those with intolerance, leading to gas, bloating, or diarrhea.

❌ 8. White Bread and Pasta 🍝  

Lacks fibre, spikes blood sugar, and offers little support for beneficial gut microbes.

❌ 9. Fast Food 🍔 

Often a combo of sugar, refined flour, and low-quality fats—a triple threat to gut health.

❌ 10. Carbonated Sugary Drinks 🥤 

Acidic and sugar-packed, these beverages irritate your gut and crowd out room for healthier options.

Want better digestion, clearer skin, and more energy?
Grab your 1-page Gut Health Starter Guide—it’s quick, science-backed, and simple to follow. 👇

MINDFUL QUIZ  

GUT CHECK 🎮

Swap It to Fix It!

Can you choose the gut-friendly swap?

🔄 Round 1

❌ Food: 🥤 Soda
Which is the better gut-friendly swap?
A. 🍊 Orange Juice
B. 🍋 Sparkling Water with Lemon ✅
C. 🥤 Diet Cola

🔄 Round 2

❌ Food: 🍞 White Bread
Pick your gut-happy upgrade:
A. 🌾 Whole Grain Sourdough ✅
B. 🍪 Gluten-Free Cookies
C. 🍘 Plain Rice Cakes

➡️ Click to Reveal: A is best! Sourdough is fermented and fiber-rich—good for your microbes.

🔄 Round 3

❌ Food: 🍦 Ice Cream
Which swap supports your gut?
A. 🍌 Frozen Banana “Nice Cream” ✅
B. 🍧 Sorbet
C. 🍨 Froyo with Toppings

🔄 Check Your Answers

ROUND 1: B is best! It satisfies the fizz without feeding bad bacteria or spiking blood sugar.

ROUND 2: A is best! Sourdough is fermented and fiber-rich—good for your microbes.

ROUND 3: A is best! Whole fruit, no dairy, and fiber-packed for smoother digestion.

✍️ Create Your Swap!

What’s one gut-damaging food you’ve swapped recently—and what did you replace it with?
📩 Reply with your answer in the comments 💬 

I genuinely enjoy writing this newsletter and taking my sweet time for you, researching, refining, and wrapping each edition with care. If something clicked, helped, or made you think today, I’d love to hear about it.

Your feedback fuels future editions and keeps The Perspective growing, one insight at a time.

Until Next Edition,
Coach DC 
The Perspective 👁️

^{The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your circumstances. Overman Perspective Inc. does not provide medical or licensed advice. Please get in touch with your healthcare professional for medical advice specific to your health needs.}