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😓 How to keep your digestion and gut healthy this spring - easy tips you can implement today ​

Gut health tips for the time change & Spring digestion

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Tomorrow is the beginning of DST for many people in the US (and it's coming to the UK at the end of the month. I recorded this video on Friday to talk about why this is a big deal & how to best prepare yourself.

There are also people who are lucky enough to live in a place where this practice is not observed, but everyone in the Northern Hemisphere is getting more light in the coming weeks - which can significantly alter the gut microbiome, sleep patterns, metabolism & mental health.

Today I want to focus in on GUT HEALTH & give you some interesting science on the gut as it relates to light - circadian health, and some actionable tips you can use as the days become longer.

Keep reading for my article on spring digestion!

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1️⃣🌞 - Spring Cleaning Essentials if the Spring Cleaning Bug is hitting you: Amazing deal on all natural cleaning products I use - 2 weeks only (or until supplies run out): $151 worth of products for $39 - click here to grab this deal​

2️⃣50% off Spring Survival Kit - ENDS MONDAY Get the DST survival kit (9 page PDF with 25 minute lesson) - Spring Food list & 5 Day Spring Meal Plan. This is INCLUDED in the Spring Leptin Reset Challenge - or you can get it alone when you click here​

3️⃣🌞Spring Leptin Reset Open for Registration STARTING NEXT WEEK Get extra help - sleep better & have more energy before summer!

The Spring Leptin Reset will start on March 12th & includes 3 zoom calls with me and the group, my Time Change Guide - Spring Food Guide & Spring Meal Ideas Ebook - Click here to grab your spot!​

At the end of March - the price on the Leptin Reset (click here to grab at today’s regular price) will go up to $297 & the 60 Day Access Version will go up to $197 (I'm adding some new valuable materials) - so this is a great chance to get it the best value AND get extra help and support from me on Zoom!

New here? Grab my $5 Seasonal Food Course, my $7 Cortisol Course - or explore all mini courses & bundles ​

Can the time change impact your gut health? ⬇️⬇️

Can the time change & shifting into spring impact your gut health?

First - if you missed last week's podcast episode on why the perfect diet isn't working - all about Gut Health with Steve Wright - Click here to watch it!​

The time change, especially during Daylight Saving Time (DST), can significantly impact gut health because of its effects on circadian rhythms, digestion, and the microbiome. (Click on each hyperlinked section to see the science behind each statement)

1. Disrupts Circadian Rhythms & Gut Microbiome

• Your gut bacteria follow a circadian rhythm, just like you do. When the time shifts suddenly, it throws off the balance of beneficial gut microbes, leading to bloating, sluggish digestion, and cravings.

• Studies show that gut bacteria populations fluctuate based on light exposure and meal timing, so even a one-hour change can cause a temporary microbial imbalance.

2. Alters Digestive Enzyme Production

• Your body anticipates meals based on its internal clock. If you suddenly shift your eating schedule, enzyme production may be out of sync, leading to poor digestion, acid reflux, or bloating.

3. Increases Cortisol & Stress Response

• Lack of sleep and sudden schedule changes cause cortisol spikes, which can lead to leaky gut, inflammation, and sugar cravings.

• Higher cortisol levels can also slow gastric emptying, making you feel sluggish and heavy after meals.

4. Impacts Hormones That Regulate Hunger & Metabolism

• Leptin (satiety hormone) and ghrelin (hunger hormone) are tied to your biological clock.​

• A disrupted schedule can lead to increased hunger, more cravings, and overeating, especially at night (even in healthy weight individuals)

5. Weakens Digestive Immunity

• Your gut plays a huge role in your immune system, and circadian disruption can lower gut immunity, making you more susceptible to seasonal allergies, colds, or infections.

How to Support Gut Health During Time Changes & Spring

✔ Morning Sunlight – Get outside ASAP after waking to reset your circadian clock.

✔ Maintain Consistent Meal Times – Eat between Sunrise & UVA rise (use MyCircadianApp to find out when this happens for you)

✔ Increase Bitter Foods – Dandelion greens, arugula, and lemon water help stimulate digestion (grab the spring starter kit for 16 spring recipes & a spring food list)​

✔ Support Gut Microbiome – Eat fermented foods like sauerkraut, kimchi, or kefir to replenish healthy bacteria (click here and use code SARAHK for my favorite ferments)​

✔ Hydrate with Lemon & Lime Water – Helps digestion and keeps stress hormones balanced.

✔ Get Good Sleep – Aim for early evening light exposure and avoid screens before bed. Use blue blockers after sunset & keep Lux below 10 the 3 hours leading up to bed - and your sleeping environment below a 1. (use MyCircadianApp to measure lux)​

✔ Try a Short Fast – A 16-18 hour overnight fast (from afternoon to breakfast) can help reset gut microbiome rhythms.

Tomorrow I will share a few of my favorite spring recipes & a spring shopping list - so stay tuned!

Need more help and support getting your health on track this spring? Join the Spring Leptin Reset Challenge or grab the Spring Starter Kit on Presale at 50% off (this is included in the Leptin Reset Challenge).

​NEW PODCAST: Why your perfect diet isn't working - All about gut health!​

​NEW VIDEO: SPRINGING FORWARD: Why Daylight Saving Time Triggers Health Issues (And How to Thrive Instead!)​

​NEW Quantum Conversations Episode: Vitamin D Myths & Using Sunlight the Right Way​

​VIDEO: Maximize your Vitamin D Production this spring!​

​Article - Are women actually MORE sensitive to blue light?​

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Have a beautiful weekend!

In Health🌞,

Sarah

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PS - This newsletter is not medical advice nor a substitute for 1:1 care with a trusted practitioner!