If your digestion feels worse than usual right now more bloating, more heaviness, more constipation, or feeling “off” after eating you’re not alone.
January is the #1 month for gut flare-ups in my clinic.
And it’s not just because of holiday food.
Your gut is reacting to:
✔ stress
✔ richer meals
✔ more sugar
✔ less movement
✔ irregular eating
✔ alcohol
✔ poor sleep
✔ inflammation
Most people think they’re just “sluggish” after the holidays, but the truth is:
Your gut is overwhelmed, and it’s asking for help.
Let’s break down what’s happening inside your system, and how you can start feeling better quickly.
The 5 Reasons Your Gut Feels Worse Right Now
1. Stress hormones slow your digestion
When cortisol is high, your body diverts resources away from digestion.
That leads to:
bloating
constipation
poor breakdown of food
heaviness after meals
acid reflux
gas
unpredictable bowel habits
Most people think this is food-related.
It’s usually stress-related.
2. Holiday eating disrupts your gut bacteria
More sugar + more alcohol + richer foods =
a gut microbiome that’s irritated and inflamed.
This causes:
increased bloating
cravings
sudden food sensitivities
skin flares
fogginess
immune dips
Your gut bacteria change FAST in response to what you eat, both good and bad.
3. Eating later at night slows digestion
Late eating is one of the biggest hidden gut disruptors of December and January.
Your digestive system needs low-stress, earlier meals to function properly.
When you eat late, you often notice:
waking at 2–4am
heartburn or reflux
feeling heavy in the morning
low appetite early in the day
constipation
4. Your stomach acid and enzymes are depleted
Holiday stress lowers stomach acid.
Rich meals require more digestive enzymes, not less.
The result?
food sits heavier
protein doesn’t digest well
carbs ferment → bloating
fats slow the system down
This is why digestive enzymes help so many people within a day or two.
5. Inflammation increases, and your gut feels it first
Your gut lining is sensitive. Stress, alcohol, sugar, and disrupted sleep increase inflammation.
Inflammation in the gut often shows up as:
bloating
loose stools
constipation
skin breakouts
mood changes
aching joints
fatigue
You are NOT imagining it.
Your gut and brain talk constantly.
Simple Steps to Reset Your Gut (Start Today)
You don’t need a massive detox.
You need consistency in 3–4 areas.
Here’s what helps the fastest:
1. Start your day with warm lemon water + protein
This wakes up digestion and sets your blood sugar for the day.
2. Walk for 5–10 minutes after meals
Movement = faster digestion
Movement = less bloating
Movement = steadier blood sugar
This works better than people expect.
3. Stop eating 2–3 hours before bed
Your gut needs a break to repair.
When you stop late-night eating, you often get:
better sleep
less bloating
fewer morning bowel issues
4. Limit grazing, eat proper meals instead
Constant nibbling keeps your gut working with no downtime.
Spacing meals helps digestion function properly again.
Supplements That Help Reset the Gut Faster
These are the exact supports I use in clinic for clients dealing with January gut flare-ups.
Digestive Enzymes
Many January symptoms come from poor breakdown of food.
Enzymes help with:
bloating after meals
heaviness
poor protein digestion
gas
Quickest relief option for most people.
Berberine
Supports:
blood sugar balance
cravings
inflammation
microbiome balance
Many people overeat sugar during the holidays, and berberine helps restore stability.
L-Glutamine
Supports the gut lining, especially when stress and holiday eating have caused irritation.
Helps with:
bloating
food reactions
loose stools
inflammation
Your Immediate Gut Reset Plan
Tomorrow morning:
✔ lemon water
✔ 20–30g protein
✔ 5–10 minute walk
Every meal:
✔ chew slowly
✔ avoid eating while stressed
✔ walk afterward
Evening:
✔ stop eating 2–3 hours before bed
✔ magnesium if sleep is poor
Daily add-on (optional):
✔ digestive enzyme with your heaviest meal
✔ probiotic in the morning
✔ berberine for sugar cravings
These small steps produce BIG results within 5–7 days.
If You Ignore These Symptoms, They Only Get Louder
If your gut is already irritated, tired, or stressed, doing nothing won’t resolve it.
Without support, most people experience:
worsening bloat
constipation
new food sensitivities
fatigue
brain fog
mood swings
inflammation flares
Your gut sets the tone for EVERYTHING immunity, hormones, energy, sleep, mood.
If you fix the gut, everything else gets easier.
You Can Reset Your Gut This Month And Feel Like Yourself Again
If you want guidance, support, or a simple step-by-step plan customized to your body, you can book a free discovery call at markkibyuk.com.
Or, if you prefer to start solo, the Gut Reset Bundle is the exact protocol I use with clients to calm inflammation, restore digestion, and reduce bloating quickly.
Whatever you decide don’t wait.
Your gut is asking for help, and you will feel the difference fast once you start.
