Gut & Glow: Why Your Digestion Gets Loud
During this crazy busy time of year, many women notice the same frustrating symptoms: bloating, heaviness, irregular digestion, nausea, fatigue after meals, or that general “off” feeling the day after holiday foods.
You’re not imagining it.
And you’re not doing anything wrong.
Your gut is reacting to the shift in your environment, your schedule, and your stress levels.
Let’s break down what’s actually happening inside your body.
What Your Gut Actually Is
When we talk about gut health, most people picture their stomach.
But your gut is actually an entire system working together:
Stomach
Breaks down food, acidifies it, and kills pathogens.
Small intestine
Absorbs most of your nutrients.
Large intestine (colon)
Home to your microbiome, which influences digestion, inflammation, hormones, mood, immunity, and metabolism.
Liver and gallbladder
Create and store bile to digest fats and support detoxification.
Pancreas
Releases digestive enzymes and regulates blood sugar.
Esophagus
Moves food into the stomach.
Gut–brain connection (vagus nerve)
Controls when digestion turns on or shuts off depending on stress levels.
Because all these areas work together, when one part is stressed, the entire system feels it.
Why Holiday Weeks Makes Gut Symptoms Louder
Holiday weeks are a perfect storm for digestive disruption. This week typically includes…
Bigger meals
More sugar and alcohol
Less sleep
Higher stress
Skipping meals
Late nights
Travel
Interrupted routines
More stimulation
Rushed eating
Less hydration
All of these factors influence digestion…
Stress lowers stomach acid
Larger meals slow motility
Poor sleep increases inflammation
Sugar and alcohol irritate the gut lining
Rushing shuts down the vagus nerve
Disrupted routines confuse the microbiome
Skipping meals increases digestive burden later
Your gut is not failing.
It is overwhelmed.
How GI-MAP Patterns Show Up During the Holidays
Sure, we can run the GI panel and take a look at your markers. You don’t need to have run a GI-MAP though to to feel GI-imbalances. Holiday stress only amplifies them.
Here are a few of the most common patterns…
Dysbiosis
Too much opportunistic bacteria and not enough beneficial bacteria.
Symptoms include bloating, gas, heaviness, constipation or loose stools, cravings, and fatigue.
H. pylori
Extremely common and highly sensitive to stress, sugar, alcohol, and late nights.
Symptoms include nausea, burning, pressure under the ribs, fullness quickly, burping, reflux, and slowed digestion.
Low pancreatic elastase
Lower enzyme output equals harder digestion.
Symptoms include bloating after meals, floating stools, fatigue, and lower appetite.
Low Secretory IgA
Your gut’s immune system is worn down from stress.
Symptoms include inconsistent digestion, more sensitivity to foods, and more frequent colds or viruses.
High Calprotectin
An indicator of inflammation in the gut lining.
Symptoms include abdominal discomfort, urgency, and puffiness.
High Beta-Glucuronidase
This causes hormones to recirculate instead of clearing.
Symptoms include bloating, heaviness, PMS symptoms, and mood fluctuations.
These patterns are not “holiday failures.”
They are stress-triggered physiology.
How to Support Your Gut During Thanksgiving Week
You don’t need another diet or a reset that feels rigid or punishing.
You need support, not restriction so we can optimize the system.
Here are simple, evidence-backed ways to help your digestion immediately.
Build a Gut-Supportive Plate
Half plate color and fiber
Quarter plate protein
Quarter plate carbs you enjoy
A small serving of something fun
This lowers digestive workload while supporting blood sugar and motility.
Slow down before eating
Three slow breaths help activate your parasympathetic nervous system, which turns digestion back on.
Hydrate early
Start the day with water instead of coffee to support stomach acid and motility.
Move after meals
A five to ten-minute walk improves digestion and reduces bloating.
Choose warm digestion support in the evening
Peppermint tea, ginger tea, a warm bath, or a heating pad can help relax the gut.
Prioritize sleep
Your gut repairs at night.
An earlier bedtime dramatically improves digestive function the next day.
What Happens When Your Gut Is Supported
When the digestive system is supported, women consistently notice:
Less bloating
Better energy
Fewer cravings
More regular digestion
Reduced heaviness
Clearer skin
Improved mood
Less inflammation
Better sleep
More confidence and comfort in their own body
And this is where the GLOW UP starts, girl!
NEXT STEPS
Come on over to Holiday Strong!
Here’s what you get….
3 weeks, 9 workouts, Mon/Wed/Fri, 530am and ME! Right in front of you! We’re looking lift some weight and keep the body moving during the craziest time of the year!
You do not need perfection.
You need support.
Holiday Strong gives you the tools to feel your best when most people feel their worst.
