Feeling like your energy is stuck in the gutter and your stomach’s constantly reminding you of that last meal (hours later)? You’re not alone. Bloating and fatigue are two of the most common complaints I hear from women, and while they’re frustrating, they’re also connected.

The good news? With a few simple adjustments, you can start feeling lighter, brighter, and more yourself—often within days.

Here’s what we’ll cover today:

• Why bloating and fatigue often go hand in hand.
• Five quick steps to reclaim your energy and flatten your stomach.
• How to make these changes stick for lasting results

HOW I HEALED MY GUT AND RECLAIMED MY ENERGY

I had always thought I was “healthy”.  I grew up playing sports, exercising regularly, and was naturally thin thanks to my genetics.  But motherhood shifted my priorities, and my children were my main focus.

I found myself either eating off of the plates of my kid’s leftovers, picking up food to-go for the family, or completely forgetting to eat at all.  My sleep was inconsistent, and my exercise was non-existent.  I was working full time in a medical clinic, and spent any of my free time taking care of everyone else.  Sounds like a lot, and it was, but I powered up my days with more cups of coffee, and had a glass of wine at night to “relax”.

Around 39, I began to have trouble tolerating dairy, and assumed I was now becoming lactose intolerant just like my mom.  I had diarrhea, and bloating almost daily, and often had to take a Gas X and lie down at night because of the abdominal cramping.  I assumed my daily fatigue was related to my super busy schedule, and inconsistent sleep.

That same year, I was diagnosed with cancer.  I was both shocked and confused, because I thought that I was living a “healthy” lifestyle.  In the months following my surgery, I had a lot of time to reflect on my priorities and my vague but chronic symptoms I was having.

I dove deep into my background in nutrition, human metabolism, and how the gut is considered the “second brain” of the body.  I started making small adjustments to my day, including focusing on hydration, cutting out sugar, trying to move daily, and supporting my body with more greens and whole foods.

Fairly quickly, I realized that I hadn’t noticed my daily bloating in weeks, I was soundly sleeping 7+ hours a night, and I was waking up rested without my alarm clock.  I could actually come home from work and play with my kids, without feeling like I was just going through the motions.

It takes a little bit of intention to make a lifestyle shift, but doing it consistently will give you the energy and healthy glow you deserve.  So here are 5 quick tips that you can start to use today, to decrease the bloat and increase your energy – for good!

1. Hydrate with Intention

Let’s start with something simple yet powerful: hydration. Dehydration slows down your digestion, making your body work harder and leaving you feeling sluggish and bloated.

Quick Fix: Start your day with a glass of warm lemon water and a pinch of pink Himalayan Sea Salt. This simple habit can gently stimulate digestion and hydrate you after a night of fasting. Throughout the day, aim for at least one half of your bodyweight in water. For example, if you weigh 140 pounds, you should be drinking a minimum of 70 ounces each day.  And remember, don’t chug it all at once—sip steadily to avoid overwhelming your system.

2. Balance Your Plate (and Your Blood Sugar)

What you eat (and how you pair it) plays a major role in your energy levels and digestion. Processed carbs and sugary snacks might give you a quick energy boost, but they’ll leave you crashing—and bloated—soon after.

Quick Fix: For every meal, focus on a combination of:

• Protein (30 gm of chicken, fish, eggs, or legumes)
• Healthy fats (1-2 tablespoons of avocado, olive oil, nuts)
• Fiber (leafy greens, sweet potatoes, quinoa)

This balance helps stabilize blood sugar, which means steady energy and less bloating. Bonus: It keeps you feeling fuller for longer, so you’re less likely to reach for those mid-afternoon snacks that mess with digestion.

3. Slow Down and Chew (Yes, Really!)

Eating in a rush isn’t just stressful—it’s a fast track to bloating. When you gulp down your meals, you swallow excess air, and your digestive enzymes don’t have enough time to do their job properly.

Quick Fix: Practice mindful eating. Sit down at the table, chew each bite thoroughly (aim for 20–30 times!), and put your fork down between bites. This small habit can drastically reduce bloating and help your body properly break down food.

4. Get Moving (Even for 10 Minutes)

You don’t need a sweaty gym session to feel the benefits of movement. Even light activity can stimulate digestion and reduce bloating. Plus, movement increases circulation, which means more energy for your entire body.

Quick Fix: Try a 10-minute walk after meals. Not only will it help your digestion, but it’s also a great way to clear your head and lower stress—a win for your gut-brain connection.

5. Support Your Gut with Targeted Foods and Supplements

Sometimes, your gut needs a little extra love. Incorporating gut-friendly foods and supplements can be a game-changer when it comes to beating bloating and boosting energy.

Quick Fix:

• Add gut-soothing foods like ginger and papaya to your diet.
• Include fermented foods like kimchi, sauerkraut, or plain yogurt for natural probiotics (**note: if fermented foods make your bloating worse, you may have SIBO and need to resolve this overgrowth before you can heal).
• Consider digestive enzymes or magnesium (under the guidance of a practitioner) to support digestion and reduce bloating.

For best results, it’s worth getting a personalized plan tailored to your body’s needs—no more guessing which foods or supplements are actually working for you.

Ready for Long-Term Results?

Once I began using these steps consistently, my body responded quickly.  I still use these tips daily so that I can keep my body happy and working the way that it was meant to.  

Quick fixes are a great place to start, but true healing happens when you address the root causes. If you’re ready to go beyond these steps and finally get to the bottom of your bloating and fatigue, I’d love to help.

Grab my 28-Day Reset, which focuses on making small, daily nutrition and lifestyle changes using habit stacking to help you reach your goals.  Or book a free consultation to explore how my 1:1 coaching program can transform your health for the long term.

You Deserve to Feel Amazing

Bloating and exhaustion don’t have to be your normal. With just a few simple tweaks and the right guidance, you can feel light, energized, and like you again. The hardest part is ALWAYS taking the first step, and usually that first step is recognizing that just because you’ve been dealing with symptoms for awhile, does not mean that those symptoms are normal.  

Even if you’re not ready to go all in on your health journey just yet, I have something that will help you think completely differently about how to heal your chronic bloating and low energy for good.  I have created a mini-training that takes you through the 3 Key Steps that are needed to heal digestive dysfunction for good.  Get the FREE mini-training here, and take your first step today—your body will thank you.

• Your Midlife Weight Gain Isn’t Your Fault (and How to Get Rid of It)
• Why Your Bloating Isn’t ‘Normal’ (and What Your Gut is Trying to Tell You)
• Bloated and Exhausted?  5 Quick Steps to Reclaim Your Energy and Flatten Your Stomach
• Is Your Gut Stressed?
• Are You Sabotaging Your Gut?