New Year, New Gut: Week 2 - Daily Movement

WELCOME TO WEEK 2!

How did Week 1 go? If you've been consistently including fermented foods in your daily routine, you're probably already noticing some positive changes – less bloating, more regular digestion, maybe even better energy and fewer cravings.

This week, we're building on that foundation by adding our second gut-healthy habit: daily movement.

But first, let's check in on Week 1.

Week 1 Recap: Daily Fermented Foods

By now, reaching for your daily Better Booch (or other fermented food) should be feeling more automatic. If it's not quite there yet, that's okay! Habits take time. Keep going with Week 1 while you add Week 2's practice.

QUICK WIN: If you haven't already, set a daily reminder on your phone for your kombucha time. Many people find that pairing it with lunch or making it their 3pm ritual works perfectly.

Week 2: Daily Movement

Physical activity isn't just good for your muscles and cardiovascular system – it directly impacts your digestive wellness. Here's how:

SUPPORTS GUT MOTILITY: Movement literally helps move things through your digestive system, supporting regular bowel movements and reducing bloating.

REDUCES INFLAMMATION: Regular physical activity helps reduce systemic inflammation, which is crucial for gut barrier health and microbiome balance.

IMPROVES MICROBIOME DIVERSITY: Research shows that people who exercise regularly have more diverse gut microbiomes than sedentary individuals.

MANAGES STRESS: Movement reduces stress hormones like cortisol, which directly affect gut function through the gut-brain axis.

ENHANCES SLEEP: Better sleep supports gut health, and regular movement improves sleep quality.

YOUR WEEK 2 ACTION PLAN

The best exercise is the one you'll actually do. This week isn't about forcing yourself into intense workouts or expensive gym memberships. It's about finding joyful movement that works for your body and your life.

CHOOSE YOUR MOVEMENT STYLE:

Walking:

• 15-20 minute walks, especially after meals
• Aids digestion and reduces post-meal blood sugar spikes
• Can be done anywhere, anytime
• Perfect for phone calls or podcasts

Dance Party:

• Put on 3 of your favorite upbeat songs
• Dance like nobody's watching (because they're not!)
• Mood-boosting and fun
• Great stress relief

Yoga:

• Gentle flows support digestion
• Reduces stress and promotes mindfulness
• Certain poses (like twists) specifically aid digestive function
• Can be done at home with free online videos

Pilates:

• Core strengthening supports digestive function
• Improves posture and body awareness
• Can be modified for any fitness level
• Many short online sessions available

Mix and match: You don't have to pick just one! Variety keeps things interesting:

• Monday: 20-minute walk
• Tuesday: 3-song dance party
• Wednesday: Yoga flow
• Thursday: Walk again
• Friday: Dance party
• Saturday: Longer walk or yoga
• Sunday: Gentle stretching or rest day with light movement

MAKING MOVEMENT STICK

Building a movement habit requires strategy. Here's how to set yourself up for success:

1. SCHEDULE IT: Best times for movement:

• Morning: Energizes your day and gets it done before life gets busy
• Post-meal: Aids digestion (especially after lunch or dinner)
• Afternoon slump: Better than another coffee for sustained energy
• Evening wind-down: Gentle movement can improve sleep

2. REMOVE FRICTION

Make movement as easy as possible:

• Lay out workout clothes the night before
• Have walking shoes by the door
• Bookmark favorite yoga videos
• Create an energizing playlist

3. PAIR WITH EXISTING HABITS

• Walk while listening to your morning podcast
• Dance while making dinner
• Do yoga right after your morning Better Booch
• Walk the dog (if you have one!)

4. START SMALL: If 15-20 minutes feels overwhelming, start with 10. Or 5. Something is always better than nothing, and you can build from there.

5. INVITE ACCOUNTABILITY

• Ask a friend to walk with you
• Join an online yoga community
• Share your movement on social media
• Tell family about your commitment

SAMPLE DAILY SCHEDULE

Here's what your day might look like with both Week 1 and Week 2 habits:

Morning:

• Wake up and drink 16oz water
• 15-minute yoga flow or stretching

Mid-morning:

• Light breakfast with yogurt or kefir (Week 1 habit)

Lunch:

• Balanced meal
• Better Booch kombucha with lunch (Week 1 habit)

Afternoon:

• 15-20 minute walk (Week 2 habit)
• Or: 3-song dance break in your living room

Dinner:

• Meal topped with sauerkraut or kimchi (Week 1 habit)

Evening:

• Gentle stretching or short walk

Movement Tips for Digestive Support

Post-Meal Walks: Even just 10-15 minutes of walking after eating can significantly improve digestion and reduce bloating. This is especially helpful after larger meals.

Yoga Poses for Digestion: Certain yoga poses are particularly beneficial:

• Cat-cow stretches
• Seated spinal twists
• Child's pose
• Supine twist
• Wind-relieving pose (yes, that's the actual name!)

Listen to your body:

• If you're feeling sluggish, gentle movement can help
• If you're experiencing digestive discomfort, try walking or gentle stretching
• Don't do intense exercise if you're not feeling well

COMBINING MOVEMENT WITH BETTER BOOCH

Many of our customers have found that timing their Better Booch strategically enhances both habits:

Pre-Movement: Some people enjoy a kombucha 30 minutes before movement for light, natural energy (remember, Better Booch has just 8-25mg of natural caffeine).

Post-Movement: Others prefer kombucha post-movement for rehydration and probiotic support.

Experiment: Find what timing works best for your body and schedule.

WHAT TO EXPECT THIS WEEK

As you add daily movement to your fermented foods habit, watch for these changes:

Days 1-3:

• You might feel a bit sore if you've been sedentary
• Energy might dip initially as your body adjusts
• Keep going – this is temporary!

Days 4-5:

• Improved digestion and regularity
• Better mood and reduced stress
• Starting to feel more energized

Days 6-7:

• Noticeable improvement in energy levels
• Better sleep quality
• Reduced bloating
• Improved mood and mental clarity
• Movement starting to feel less like a chore

YOUR WEEK 2 CHECKLIST

☐ Continue daily fermented foods (Week 1)

☐ Move for 15-20 minutes

☐ Drink 8-10 glasses of water

☐ Notice how movement affects your digestion and mood

☐ Celebrate your progress!

OVERCOMING COMMON OBSTACLES

"I don't have time": You have time for what you prioritize. Can you wake up 15 minutes earlier? Use part of your lunch break? Walk while taking a phone call?

"I'm too tired": Gentle movement actually increases energy. Start with just 5 minutes and see how you feel.

"It's too cold/hot/rainy": Have indoor options ready: YouTube yoga, dance party in your living room, walking in a mall.

"I'm not motivated": Motivation follows action, not the other way around. Start moving and motivation often appears.

JOIN OUR COMMUNITY

We have a group chat on Instagram: join here!

How's Week 2 going? Share your experience:

• What type of movement are you choosing?
• How is it affecting your digestion?
• What's your favorite way to move?

Use #BetterBoochReset to connect with others on this journey.

LOOKNG AHEAD: WEEK 3 PREVIEW

Next Monday (January 20), we'll add our third habit: Anti-Inflammatory Foods. You'll continue your fermented foods and daily movement while incorporating omega-3 rich foods that fight inflammation and support gut health. But for now, focus on mastering these first two habits. You're building a strong foundation! Keep up the great work! Your gut is getting happier by the day. Stock up on Better Booch and keep moving – you've got this!

Just starting your gut reset? Find everything for week 1 here!