21 Day Better Gut Health Program!
“Anke’s 21 Day Gut Health Challenge provided the guidance I needed to implement all of my healthy ideas and put them into an organized practice. The recipes were delicious, with purpose, and easy to make with my busy schedule. Anke’s posts and weekly Zoom calls were educational and uplifting and I look forward to continuing this journey with her.”
It’s time! This program is a perfect start to help you to make those changes to your digestive health that you’ve been wanting to make with the guidance of a plan, and without making it more difficult than it needs to be! Let’s make this EASY and FUN!
You are NOT broken, you don’t need “fixing”. You may simply need direction on how to best support your body in a way that helps build a solid base of health on which to build on.
Imagine your gut as a bustling metropolis where trillions of bacteria and microorganisms reside. This complex ecosystem, known as the gut microbiome, isn’t just responsible for digesting food. It is crucial in everything from supporting our immune and hormone systems to influencing our mental health and weight.
When your gut is in good shape, you’ll likely experience:
- Improved digestion
- Better nutrient absorption
- More balance with all of your hormones
- A stronger immune system
- Improved mental health
Better sleep, more energy, clearer skin, improved hormone health
are a few of the other things you may experience when you support your gut health!
Whether you’re dealing with digestive issues, aiming to boost your energy levels, wanting to gain clarity in your thinking or simply interested in optimizing your overall health, understanding the power of a gut health diet could be a gamer-changer.
In this 21-day challenge, we’ll explore:
- The science behind gut health
- Practical tips for incorporating gut-friendly foods into your diet
- Delicious menu’s and recipes that support your microbiome
- Learn how to eat better WITHOUT excluding “all the foods”!
- Weekly lifestyle recommendations
Join us for:
- A fun and safe online environment
- Expert education delivered with humor
- Community connection via chat and weekly zoom calls
- Valuable tools and resources to take away with you
- “Just enough” information
“I came to Anke with brain fog, loss for words, extreme bloating, restless legs, volatile blood sugar, weight gain, poor sleep, and extreme fatigue. Little did I know that I would also get answers for a few other issues I’d had my whole life, such as chronic constipation and acne. No one had ever looked at my situation from the perspective of how my gut was functioning, instead it was always thought that I was (or wasn’t) actively doing something that was making my body behave the way it was. I’ve already checked off several of the things on my incredibly long “fix-it” list. I am forever grateful for starting my work with Anke and am learning so much about my body and the way I feel.”
“The 21 Day Better Gut Health Challenge” is an affordable, online program that is clear, simple to follow, well planned out, and provides you with everything you need to succeed.
It begins with a week of preparation that ensures that you have all that you need when you begin. You will NOT need an entire week to prep, but it will allow those of you who like to know exactly where you are going and what you are doing to prepare. You’ll have access to the entire meal plan so you’ll know what to buy and prepare for week 2. You also have the option of completing the free online resource “Kitchen Clean Out” to get your kitchen in fighting shape!
The second week, we dive into a nutrition plan that’s focused on replenishing the gut microbiome. Understand which foods support your body better, and how to swap what you’re currently eating with foods that are just as or more satisfying than the ones that cause you to feel yucky. This nutrition plan will continue through the program with more and more delicious options to choose from. We’ll also focus on our first lifestyle tip – sleep!
The third week we focus on better understanding low-glycemic index foods. Whether you’re new to understanding this group of foods or not, this week is a fascinating dive into “leaky gut” and the foods and lifestyle habits (such as alcohol consumption) that promote inflammation. We’ll swap out those inflammatory foods with ones that calm and soothe your gut!
The fourth week we wrap up with adding a flexible plant-based lifestyle to your menu. It’s the perfect time to try some plant-based recipes that are rich in fiber and prebiotics and lower in saturated fat to support the integrity of the gut barrier (the one that helps us to absorb nutrients and keeps out the bad bacteria!). This program is NOT a vegetarian program, but being able to add more plants into your diet will certainly benefit your overall health! We’ll also focus on our last lifestyle tip, stress, and how to better work around all that “life happens” brings!
From the start, you will have support through our group chat. Bounce ideas back and forth. Share recipes. Celebrate wins together and support each other if questions arise. Not a cook? No worries! In the chat and on the zoom calls I’ll share all kinds of ideas that will support most any need. Who knows, you may even find the cook from within!
You’ll also have access to an optional 30 minute weekly zoom call where you can “Ask Anke Anything” and celebrate anything you wish to share. Anke will always have something more to share that’s timely and pertinent to the individual group!
Early Bird pricing through January 26th, 2025 CT Midnight. Save $30! Regular cost $157, Early bird $127!
Use code “Yaygut25” (case sensitive)
Week 1:
- Welcome and prepare for the next 3 weeks!
- You’ll get recipes, grocery lists and a nutrition plan for the full 3 weeks which makes it SO easy!
- Our first zoom call for Q&A, bring on those questions!
Week 2:
- Replenishing the Gut Microbiome. Gain a better understanding of what to eat and why you’re eating it, as well as how it will effect you gut! Enjoy your first week of recipes, continue on the chat, and our second zoom call!
- The benefits of good sleep. Many of us struggle to get a good nights sleep, and as we age it can become even more difficult. This will be the focus of our zoom call; ways to improve your sleep habits no matter if your sleep is in the “good, bad or ugly” category!
Week 3:
- Understanding the benefits of and sampling Low Glycemic Foods. We’ll decrease your sugar consumption with a goal of being sugar-free…which gives you the freedom to feel GREAT! We’ll learn about low-glycemic foods for better sugar and gut microbiome balance, and all of the benefits that this brings. We’ll also learn more about “cruciferous” vegetables and how they impact our immune system and support our gut.
- Our zoom call will focus on alcohol. We’ll cover how alcohol can both benefit and degrade your gut health. We’ll explore options of which alcohols are best to consume, and when to consume them. It’s always an engaging topic to explore with SO many options these days with the creation of fine wines, spirits and mocktails!
- Enjoy your second week of nutrition recipes
Week 4:
- Plants, plants, glorious plants! Trying plant-based recipes that are rich in fiber and prebiotics and lower in saturated fats is always a favortie topic! There are SO many resources and options that help to make a plant-focused diet a great addition to any omnivore’s diet. And delicious, did I mention how delicious a plant-based recipe can be?
- Our zoom call will focus on stress, and I know we’ll go over time on this one! Embrace nature’s therapy. There’s nothing quite like including nature in your movement and stress relief. Deep breathing, meditiation or movement that includes meditation like yoga, sound frequencies that calm your nervous system into a beautiful parasympathetic state. These are just a few of the rabbit holes we can travel down in our call!
- Enjoy your third week of recipes
“I participated in Anke ‘s 21-Day Better Gut Health Challenge and was very impressed by the program. I loved the recipes and how she planned out everything so that it made it so easy to shop and do meal prep. Within the first week I could already feel my body slimming and felt so much more satisfied with all of the nutrients that I’ve been missing. Anke is a fountain of information and was so supportive and helpful throughout the program. I would highly recommend working with her one on one also. She’s very down to earth and easy to talk to.”
Learn, Explore, Replenish!
