Phase One

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Gut Strengthening & Preparation

This phase is about laying the foundation—nourishing the digestive system, calming the nervous system, and preparing the body to gently release what no longer serves it. The gut is often called the “second brain,” and in many healing traditions, it is the seat of both immunity and intuition. Here, we invite warmth, rest, and simple nourishment.

Disclaimer: These suggestions are not intended to replace medical treatment or dietary advice from your healthcare provider. Always consult with a professional before making changes to your nutrition or supplement routine.

Daily practices

Gentle teas + foods

Emotional and physical grounding

Daily Practices

Consistency, rhythm, and rest are the foundation of this phase. These gentle daily habits help signal safety to the nervous system and promote digestive balance.

  • Begin each morning with a glass of warm water (optionally with a squeeze of lemon or pinch of sea salt)

  • Eat small, warm meals throughout the day—avoid raw or cold foods if digestion feels sluggish

  • Keep the belly warm with a heating pad or warm compress at night

  • Sit quietly for 5 minutes before meals and offer thanks or a breath of gratitude

  • Practice light stretching or a short walk after meals to support digestion

Gentle Teas + Foods

Warm, simple, moist foods and herbs help soothe and prepare the gut for deeper healing work.

Recommended teas (1–3 cups daily):

  • Ginger + fennel tea (for gas, bloating, and warming digestion)
  • Chamomile or cardamom tea (for nervous system support)
  • Slippery elm or marshmallow root tea (for soothing the gut lining)

Foods to focus on:

  • Light broths: bone broth, mineral-rich veggie broth with ginger and parsley

  • Cooked grains like quinoa, millet, or rice with ghee or olive oil

  • Steamed vegetables: carrots, zucchini, beets, sweet potato

  • Fermented foods in moderation (yogurt, kefir, miso—if tolerated)

  • Soothing porridge or herbal congee

Avoid:

  • Cold drinks, raw salads, processed sugar, fried foods

Emotional + Physical Grounding

The gut is sensitive to emotions. Supporting digestion also means tending to fear, anxiety, and overwhelm.

Grounding techniques:

  • Place your hands over your belly and breathe slowly for 3 minutes each morning

  • Lay flat and gently massage the belly in slow circles (clockwise)

  • Spend time barefoot on natural ground if possible (earthing)

  • Speak or journal the following prompt:
    “What do I need today to feel safe in my body?”