Our common symptoms often get brushed off as normal—like bloating, low energy, or needing caffeine to get through the afternoon…but they aren’t.

How Things Stack

These symptoms are often your first clue that something in your body needs support. And it’s usually not just one thing that pushes you over the edge.

We talked about the stress bucket last week and how small stressors slowly fill it up over time. This week, we’re diving deeper into some of those tangible, everyday habits that quietly stack up.

Our bodies can handle a lot—they’re incredibly resilient! So these habits on their own, in moderation, usually aren’t a big deal. But together, over time, they can start to impact how your body functions…especially your gut.

3 Things That Might Be Impacting Your Gut

Daily Alcohol

Hey—don’t stop reading yet! I’m not trying to be the bad guy here.

But alcohol every day (even that 1–2 glasses everyone says is “ok”) can add up. It can disrupt the balance of good bacteria in your gut—the ones that help break down your food and support your immune system. It can also irritate the gut lining over time.

If you’re having a couple of drinks once or twice a month, it’s likely not causing long-term damage. (But will it impact your sleep that night? You bet—and poor sleep can impact your stress hormones and blood sugar the next day.)

There are ways to support your body if you choose to indulge—but it’s helpful to be aware of the downstream effects.

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Hormonal Birth Control and Medications

Few people talk about the fact that hormonal birth control (HBC) can deplete key nutrients like B vitamins, zinc, and magnesium. These are essential for energy, hormone balance, and gut health.

It’s also worth being aware that the World Health Organization (through its cancer research arm) has classified combined oral contraceptives as a Group 1 carcinogen—meaning there is strong evidence of an association with certain cancers.

That said, this is not about fear—it’s about awareness.

I won’t go too far down the rabbit hole here, but it’s important to know that there are options—and it’s always a personal choice. And informed consent is of upmost importance to me!

If you’re using HBC, consider supporting those nutrients and keeping an eye on your gut health, as it can also impact the microbiome.

And this doesn’t stop with HBC. Many medications can deplete nutrients. It’s worth looking into what your body might be losing and supporting it accordingly so those deficiencies don’t create other imbalances over time. I love this fee website where you can look up what deficiencies can be caused from long-term use of various medications.

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Chlorinated Water

Our municipal water contains chlorine—and for good reason. But over time, chlorine exposure can also impact your gut bacteria (the good guys that support digestion and immunity).

And since your skin is your largest organ, showering in chlorinated water can also affect your skin barrier.

The good news? There are simple, low-cost ways to reduce this exposure.

A basic pitcher filter is a great place to start. I also have a list of water filters at different price points in a previous post: “Fluid Fitness: Mastering Hydration for Peak Performance.”

For the shower, there are affordable in-line filters that attach to your shower head and remove much of the chlorine.

One quick note with summer coming up—if you’re in chlorinated pools, try to rinse off afterward.

And if you’ve had higher toxin exposure, I sometimes like to add in NAC (N-acetyl-L-cysteine) to support detox pathways. It’s a precursor to glutathione (one of the body’s master antioxidant) and is an affordable option.

Lighten the Load

It’s this stack of stressors building up over time. But that doesn’t mean you need to fix everything at once.

Look for the low-hanging fruit:

• Switch to filtered water
• Cut back on alcohol or alternate with non-alcoholic options
• Support your body on days you know you’ll indulge

There are ways to “trade off” and lighten the load without feeling restricted.

Ideas for Easy Support

Here are some simple, low-cost ways to layer in support over time. Once one feels easy, you can build from there.

1) Drink filtered water

• Buy a pitcher for your home that filters out chlorine (and ideally fluoride as well)
• Fill a reusable (stainless or glass) bottle for the day
• Avoid relying on pre-packaged plastic water bottles

2) Support digestion at meals

• Sit while eating
• Slow down and chew thoroughly (20+ times per bite)
• Avoid multitasking

3) Liver support

• Start your day with ½ a lemon squeezed into water
• Add a pinch of high-quality sea salt

4) Switch / swap

• Rotate in non-alcoholic options like sparkling water, kombucha, or low-sugar alternatives

5) Targeted supplement support (if needed)

• If you’re looking to support detox pathways or nutrient repletion, high-quality supplements can be helpful when used intentionally
• I have a dispensary of trusted brands on Fullscript if you want to explore options or see what I personally recommend

Small Changes = Progress

It might not feel like much in the moment, but these small shifts can make a big difference over time.

Start small. Maybe it’s something you try 1–2 days a week, then build from there.

Keep it sustainable, not overwhelming—and before you know it, you’ll have a stack of habits that truly support your health.

What’s one small thing in your daily routine that you could shift or support this week?

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P.S. If you’re feeling unsure where to start, I offer free discovery calls. It’s simply a conversation to help you decide what support might make sense for you.

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This is not medical advice and not intended to treat or cure any disease or affliction. Please consult your medical professional before utilizing the techniques and tools listed above.

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