Coach Luke · Free 5-day challenge
Free challenge

Calm your gut in five days, no cleanse needed

A free 5-day email challenge with one small gut habit a day: find your gut type, raise fiber the right way, add a fermented food, calm the after-meal bloat and run a 60-second gut check. All five steps take about 45 minutes in total.

  • 5 days
  • 5 habits
  • Free, unsubscribe anytime
Your 5-day plan

5-Day Gut Reset

One short email a day, one step at a time.

  1. 1Find your gut type5 min
  2. 2Raise your fiber slowly10 min
  3. 3Add a fermented food10 min
  4. 4Calm the after-meal bloat15 min
  5. 5Run your 60-second gut check5 min

About 45 minutes across the whole week.

Day by day

Five small habits, one calmer gut

These are the same unglamorous fundamentals I start clients on when bloating and sluggish digestion run their day.

01

Find your gut type

Take the free 2-minute quiz to see your loudest pattern, so you work on the right lever first.

◷ 5 min
02

Raise your fiber slowly

Get your daily fiber target and add about 5 grams a week with extra water, so your gut adjusts without drama.

◷ 10 min
03

Add a fermented food

Pick one live-culture food like plain yogurt, kefir or raw sauerkraut and work it into your day.

◷ 10 min
04

Calm the after-meal bloat

Slow down, cut the air-swallowing habits and take a short walk after your biggest meal.

◷ 15 min
05

Run your 60-second gut check

Answer six quick questions to see what is most likely bothering your gut and the one fix to start today.

◷ 5 min
By day five you have
  • Your gut type and score
  • Your daily fiber target
  • One fermented food habit
  • A simple after-meal routine

Is this challenge for you?

It is made for women who feel bloated by the afternoon, have tried cutting foods, or are tired of gut-reset powders.

Right now

Your gut runs your day

  • Bloated by 3 pm most days
  • Digestion that runs its own schedule
  • Cutting foods without knowing why
  • Spending money on gut powders
After five days

A simple plan your gut likes

  • Small habits that ease bloating after meals
  • Fiber raised slowly with enough water
  • One food change based on your gut type
  • Food first, before any supplement
Coach Luke

Coach Luke

Personal trainer and nutrition coach for women

I have spent more than 20 years coaching women as a NASM-certified trainer and NESTA nutrition coach, and most gut complaints I see respond to a few plain habits held for a few weeks. This challenge gives you those habits one day at a time, with no cleanse and no banned food list.

  • Free gut type quiz and fiber calculator
  • Honest guides to gut health
  • Weekly emails with practical, no-gimmick tips
Free 5-day challenge

A calmer gut starts with day one

Day 1 lands in your inbox a few minutes after you sign up.

Free. Unsubscribe anytime. I never share your email.

This challenge is general wellness education, not medical advice, and it is not a treatment for IBS, IBD, celiac disease or any other digestive condition. See your doctor if you have blood in your stool, unexplained weight loss, diarrhea or constipation that lasts more than a few weeks, severe or worsening belly pain, vomiting or trouble swallowing.

Raise fiber slowly with extra water, and check with your doctor before taking a probiotic if you are pregnant or have a weakened immune system.

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