Why Your Gut LOVES Movement (But Hates Intense Workouts 😵)

Want in on a little health tip? 🤫

EVERYTHING starts with your gut.

You might think of your gut as just the place where food gets broken down, but it’s so much more than that! Your gut is the control center for your energy, mood, immune system, skin health, cravings, hormones, and even brain function. 

When it’s thriving, you feel lighter, clearer, and more energized. When it’s struggling, well… you feel it:

  • Bloating

  • Brain fog

  • Fatigue

  • Mood swings

  • Stubborn weight gain

  • And random cravings that seem impossible to control.

How many of these can you check off? 

Truth is, most people don’t connect their gut health to the way they feel every day. But your gut is sending signals to every part of your body, every single second. That means healing your gut isn’t just about better digestion (though that’s a huge plus), it’s about transforming the way you experience life.

So, ask yourself: What would your life look like if your gut was working for you instead of against you? If you had more energy, fewer cravings, balanced hormones, and a clear, focused mind?

The good news? It’s possible. And you don’t need extreme diets or endless supplements to get there. Small, intentional shifts in how you eat, move, and support your gut can change everything.

Just remember, great health begins in the gut. ✨

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Why Your Gut LOVES Movement (But Hates Intense Workouts 😵)

You already know exercise is good for you. But did you know your gut thrives on movement just as much as your muscles do?

The right kind of movement can improve digestion, support a healthy microbiome, and even reduce bloating. But here’s the catch: too much intense exercise (HIIT, excessive cardio, or overtraining) can actually work against your gut, spiking stress hormones and throwing digestion off balance.

Wondering how it all works? Allow me to explain!

Your gut isn’t just sitting there while you work out, it’s actively responding to movement in ways that improve digestion and microbiome function:

  • Stimulates Digestion – Regular movement helps increase intestinal motility, preventing sluggish digestion and bloating.

  • Supports a Healthy Microbiome – Moderate exercise encourages gut bacteria diversity, which is linked to better digestion, immune function, and even mood stability.

  • Improves Blood Flow to the Gut – More circulation = better nutrient absorption and a stronger gut lining.

  • Reduces Stress (When Done Right) – Movement helps lower cortisol when it’s balanced—but overdoing it can have the opposite effect.

While movement is great for digestion, too much high-intensity exercise can spike cortisol and throw your gut completely out of balance. When this happens, the excess cortisol can weaken the gut lining, leading to inflammation, bloating, and leaky gut.

Key things to keep in mind: strenuous workouts divert blood away from digestion, which can cause bloating, cramping, and slower gut motility. HIIT and endurance training can increase gut permeability, making you more sensitive to food triggers and digestive discomfort.

Here are some signs your gut might be stressed from overtraining:

  • Bloating or cramping after workouts

  • Increased food sensitivities or IBS symptoms

  • Feeling exhausted instead of energized after exercise

  • More sugar cravings (a sign of cortisol imbalance)

So what’s the right kind of movement to keep your gut happy and digestion on track? Think low-to-moderate intensity workouts that support your nervous system rather than stress it out.

  • Strength Training (3-4x per week) – Builds muscle without overloading cortisol.

  • Walking & Low-Impact Cardio – Helps digestion and microbiome diversity without draining your body.

  • Yoga & Mobility Work – Supports gut motility and stress reduction, key for better digestion.

  • Breathwork & Restorative Movement – Activates the parasympathetic nervous system (“rest & digest”) to improve gut function.

HIIT and cardio aren’t the enemy, but they should be used strategically and balanced with recovery to avoid gut stress.


Want a gut-friendly workout plan that supports digestion and hormone balance? Book a discovery call, and let’s build a movement routine that works with your body, not against it! 🫶  And check out my favorite hormone-safe products and supplements HERE.

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Supplement Of The Week: Quercetin  

I love quercetin for its ability to calm inflammation, strengthen the gut lining, and support histamine balance, making it a go-to for anyone with gut sensitivities, allergies, or leaky gut.

Here’s why quercetin is worth adding to your stack:

1. Supports Gut Barrier Integrity – Strengthens the gut lining, reducing leaky gut and protecting against inflammation.

2. Balances Histamine Levels – Helps break down excess histamine, making it ideal for those with food sensitivities or seasonal allergies.

3. Reduces Inflammation – Acts as a natural anti-inflammatory, calming the immune response in the gut and throughout the body.
4. Boosts Antioxidant Protection – Supports cellular health and fights oxidative stress, which can impact digestion and hormone function.

Jamie Sheppard