Hi Reader!

I recently got back from a trip to New York. Most of the time was spent with family about an hour north of the city at our annual family reunion pig roast — yes, a full pig roast (see photos below), it's as chaotic and wonderful as it sounds — but my husband and I were able to sneak into the city for a couple of days on our own.

NYC is one of my favorite places in the world. I've been visiting my grandparents there once a year since I was five years old and have been daydreaming about making it my home ever since. The people, the cultures, the art in every form (including the food). Exploring new flavors and actually indulging in the experience of a great meal is non-negotiable for us when we travel. Heck, it's non-negotiable for us at home too.

But for a long time, travel was complicated for me and my gut. Constant bloating, horrifically embarrassing gas, not going to the bathroom for days. My symptoms were bad at home, but they were ten times worse the moment I left my routine. I spent a lot of trips white-knuckling it through meals I should have been enjoying, quietly calculating how long it’s been since I felt “empty”, and feeling like my body was completely unpredictable.

This trip was different and I want to share three of the things that made it that way.

1. Staying hydrated (and making it count) 💧

My goal is always at least 85oz of water a day (more if I'm sweating or walking a lot), and that doesn’t change while on vacation. But water alone isn't enough, especially for someone with severe constipation, like me. I always pack a quality electrolyte supplement to make sure my body is actually absorbing what I'm drinking, because minerals are everything when it comes to motility. Skipping this one will catch up with you.

My current favorite is the Potassium Cocktail by Jigsaw Health because it focuses on the potassium, which is hard for most women to get enough of. Definitely a non-negotiable in my travel bag.

2. Eating within an hour of waking up — no matter what 🍳

I know. Easier said than done when you're traveling with others, navigating time zones, or staying somewhere without a kitchen. But eating within an hour of waking is one of the most impactful things you can do to keep your digestion running smoothly and inflammation low for the rest of the day. Miss that window consistently and your gut will let you know.

My hack: I always pack shelf-stable protein bars so I can hit that window even when breakfast plans go sideways. My go-tos are RXBars and GoMacro Bars, both have at least 10g of protein, neither needs to be refrigerated, and both have saved me more than once when brunch ended up being closer to noon.

3. Keeping my supplement routine consistent 💊

One of the best things I've done for my gut health over the years is simplify my supplement routine down to only what actually moves the needle. Fewer things to pack, fewer things to forget, and honestly, more effective than the cabinet full of half-used bottles I used to travel with.

Here's what comes with me every time:

🌿 Digestive bitters + TUDCA before meals to support stomach acid and bile flow - critical for fat digestion and keeping motility moving
🌿 Sunfiber mixed into my water bottle with my electrolytes
🌿 Magnesium citrate at night to keep things moving while I sleep

But the reason I can travel to New York, eat my way through the city, and not spend the whole trip bloated, distended, and clearing rooms with my gas isn't just the electrolytes or the protein bars or even the magnesium. It's because I took the time to actually uncover and fix the root causes of my constipation and SIBO by running the right labs, understanding my symptom patterns, and learning what my gut specifically needs to function well.

The tips above support a healthy gut when you’ve made it to the maintenance phase. But if your root causes are still unaddressed, they'll only take you so far.

That's the difference I want for you — not just better strategies for managing your symptoms, but actually getting to the bottom of what's causing them in the first place so that you and your gut don’t have to dread travel, dinner out, or a spontaneous slice of pizza.

If you're not there yet and want to talk about what that could look like for you, hit reply. I'd love to hear where you're at and offer some specific tips on where to start.
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Until next time! xoxo Grace ​​​​ Before you go…here are a few ways I can support you: Find true, lasting relief with 1:1 nutrition coaching. Watch your symptoms fade away as you learn to love life, food, and your body again. Learn more and apply here!​ Not ready for a full program? Apply for a Total Gut Audit — one deep-dive call to get clarity on what your symptoms mean and the exact steps to start taking today. Learn more and apply here!​ Remember: this email is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here. New here? Sign up to receive all our gut health resources in our newsletter!

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