Healing Leaky Gut – Part Five – Sleep, Exercise and Reducing Stress

Important Necessities

There are many factors that deal directly with healing and how well you heal. The most important things are food and supplements, but there other important factors you will need that will aid you in healing Leaky Gut.


Something that society today really has a hard time with is taking time to sleep. Our world is so busy that we believe we can’t take time for ourselves, not even time to take care of ourselves. If you are in this mindset, look at it this way. If we take a little time for ourselves now, we will be able to have a lot more time in the future to do everything we need to accomplish. This includes taking time to sleep.

We heal the most while we sleep, especially when we are getting at least 8 hours of sleep a night. We also get better rest when we go to sleep earlier at night and get up earlier in morning, sleeping when the sun does and waking up with it. There’s much truth to the old saying, “Early to bed, early to rise, makes a man healthy, wealthy and wise.” While being wealthy and wise would be nice, let’s just try and focus on being healthy for now.

The best time for rest is between 10:30PM and 6AM. I know with our busy lives it’s hard to get to bed at such a decent (or crazy, depending on your current schedule) hour, but if you at least try to get in bed earlier you will notice a big change in how you feel or at least in your productivity. Getting enough sleep will also help you heal faster which will give you more time and a better life. Taking time to heal your body now keeps you healthier in the long run.


Another important factor in this healthy lifestyle is exercise. Exercising helps build muscle and dispose of toxins. It also stimulates the release of serotonin and helps provide energy. There are so many benefits to exercising and different kinds of exercise offer different benefits. I would suggest avoiding especially stressful forms of exercise like running, but my advice is to find a form of exercise you enjoy and sticking with it. It doesn’t so much matter what you do so long as you’re doing something.

A lot of people enjoy yoga which is a very good form of exercise (and meditation, more on that later) and which is good for healing. My favorite yoga videos can be found here, done by Erin Motz in Do You Yoga’s 30-Day Yoga Challenge.  Yoga is a great way to release stress, relax the body, and build muscle all at the same time.

Zumba is also great exercise for those who can exert more. Even simply stretching or speed walking, or walking at all are good starts for getting back on track to a healthy lifestyle.

While I was healing, I ballroom danced every day. Every morning it was hard to gather the necessary energy and motivation, but once there I would somehow find the energy I needed. If I wasn’t able to go, I would turn on music and dance with my roommates. This was something I loved and enjoyed, and it provided me with a form of exercise. So I’ll say again that it doesn’t so much matter what you’re doing, so long as you’re doing something.

In light of this, if you want a quick laugh, check out what this lady does for exercise. She calls it Prancercise (this video isn’t necessary AT ALL, but it’s fun and if you want to laugh, you should watch it).


Back to meditation; there is something healing about focusing on your breathing and calming your mind that helps you relax and simply feel better. I recommend finding a quiet place every day for just a few minutes to focus only on your breathing and let the rest of your stresses and problems leave for a while.

Meditation helps relieve stress and tension and can keep you motivated to heal your Leaky Gut. Even if you’re not the “meditating type,” you should try it.

Reduce Stress

One last thing you should focus on is reducing stress and eliminating unnecessary stresses. I know this is easier said than done, but think about the things in your life and see if there is any way to reduce the amount of stress they give you or even a way you can take a break from those things for now.

If you cannot change them, focus your mind on not letting them stress you out. The things we can’t change we should work on being okay with and not let them lower our spirits. Stress not only makes things harder than they should be. It aggravates the inflammation in your body, so make an effort to reduce stress in your life.

On that note, if there is something specific I have suggested doing that just causes you stress to even think about doing, take a deep breath and don’t worry about implementing that thing right now. If the times comes in the future and you want to try it, great, but stress has such a negative impact on your body that trying to fit something in and being stressed about it is actually worse than forgetting that initial step all together.

Other Things to Do

Salt baths: helps release toxins in the body and reduce inflammation

Hot showers/baths: increase blood flow and help release toxins

Massages: increase blood flow and releases toxins from muscles; be sure to drink lots of fluid before and after so the toxins that are released from the muscles get flushed out. We use a mini massager (that we love!) found here.

Stretching: builds strength and helps release toxins in muscles; also releases endorphins that make you happy and give you energy.

A Goal

Something I want you to be able to do during this is stop having a need for medication. I hope you feel well enough by the time you are through that you don’t have to take your medications anymore. I personally stopped taking all of my medications soon after I implemented the principles I’m sharing with you. It may not be right for everyone, and I am not your doctor and this advice should not be used in place of your health care practitioner, but I will say that an ultimate goal, if possible, is to be free of all medications by the end of this. There is something liberating about not having to rely on any form of medication and to be completely pain free.

Many may say that their medication is necessary, and to each their own, but our bodies weren’t created to rely on medications. My hope is that if we take enough diligence, time and patience, that we may all be able live our lives medication and pain free. It’s worth it to try, if you are able to.

Guide to Healing Leaky Gut

If you are ready to take the next and final step in the healing process, to completely heal your body and get your life back, you can follow my book, Healing Leaky Gut. It takes the information I’ve taught here and applies it to completely heal your leaky gut in a step by step format. You can find here.


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