Gut Health · A 5-Week Class · Week 1

The Conversation
Starts in the Gut

Bloated, constipated, foggy, and tired? Let's talk about why, and what to do about it.
with Dr. Tamika Henry  ·  Unlimited Health Institute
Welcome
Glad you're here.

Over the next few weeks, we're going to learn how to listen to our bodies again. Today we start where so much of our health begins: the gut.

Bloated, constipated, foggy, and tired. So many of us live with that and think it's just normal. It isn't. And by the end of today, you'll understand why, and you'll have something simple to start this week.

"Think back to what's been impacting your gut."
Dr. Tamika Henry · Unlimited Health InstituteEducational only, not medical advice.
Speaker notes · 1–3 min
Before we begin
How is your gut, really?
Take the quick survey on your phone. Count your yeses, and remember your number. We'll come back to it at the end of class.
  1. Bloating, gas, or heartburn more than twice a week?
  2. Unpredictable bathroom habits (constipation, loose stools, or both)?
  3. Tired even after a full night of sleep?
  4. Brain fog or trouble focusing, especially in the afternoon?
  5. Foods you used to enjoy now bother you?
  6. Craving sugar or carbs most days?
  7. Mood feeling low, anxious, or just "off"?
  8. Skin flare-ups like acne, eczema, or rashes?
  9. Antibiotics more than once in the last two years?
  10. Fewer than 5 servings of fruits and veggies most days?
Scan to take the survey
Scan this QR code to open the gut health survey
Open your phone camera and point it at the code.
Dr. Tamika Henry · Unlimited Health InstituteSurvey: How Is Your Gut, Really?
Speaker notes · 2–3 min
7 min lecture · 5 min discussion
Part 1

The Gut–Brain Connection

What gut health actually is, and why it touches your mood, your energy, and your mind.
01The Foundation
What is gut health?
  • Your gut is home to a whole world of bacteria, yeast, and fungi called the microbiome, meant to live in balance.
  • A healthy gut breaks down food, pulls out the nutrients, and keeps the bad stuff out.
  • When that world is in balance, you feel it. When it isn't, you feel that too, often everywhere except your stomach.
[ VISUAL: clean diagram of the gut microbiome / "good vs. crowded-out bacteria" ]
Dr. Tamika Henry · Unlimited Health InstituteEducational only, not medical advice.
Speaker notes
02The Gut-Brain Axis
Why is the gut called the "second brain"?
  • Your gut and brain are in constant conversation along the gut-brain axis, and signals travel both ways.
  • It's why your stomach knots before a big talk, or you feel butterflies when you're nervous.
  • Your gut even makes neurotransmitters like serotonin that shape how you feel.
"The brain talks to the gut, and the gut talks right back."
Dr. Tamika Henry · Unlimited Health InstituteEducational only, not medical advice.
03Mood · Energy · Clarity
How does gut health affect mood, energy, and focus?
  • Mood: most of your serotonin is made in the gut. When it's off, anxiety and poor sleep can follow.
  • Focus: part of your dopamine ties back to the gut, too.
  • Energy: some of the conversion of inactive to active thyroid happens in the gut, so a struggling gut can leave you dragging.
  • Clarity: a disrupted gut lining shows up as brain fog and that "I just feel off" feeling.
Dr. Tamika Henry · Unlimited Health InstituteEducational only, not medical advice.
04Warning Signs
What are the common signs your gut may be off?
  • Diarrhea or constipation, gas, heartburn, belly pain.
  • Trouble sleeping, fatigue, low mood or anxiety.
  • Skin flare-ups like eczema and acne, and brain fog.
  • New food reactions: things you used to enjoy now leave you bloated or running to the bathroom.
"I used to eat popcorn with no problem. Now two handfuls and my stomach lets me know."
Dr. Tamika Henry · Unlimited Health InstituteEducational only, not medical advice.
05Why Now
Why do so many of us struggle with this today?
  • More processed foods and sugary drinks than ever before.
  • High-stress lives, and less time to cook, sit down, and enjoy a meal.
  • We move less, and the little environmental things add up.
  • And for many of us, more alcohol than in years past.
Dr. Tamika Henry · Unlimited Health InstituteEducational only, not medical advice.
Let's Talk · 5 min
Your turn.
  • Which of those warning signs sounded a little too familiar?
  • What's one food you used to eat with no problem that bothers you now?
  • When did "tired and foggy" start feeling normal for you?
There are no wrong answers here. We're just getting honest.
Dr. Tamika Henry · Unlimited Health Institute
Speaker notes
So gut health is connected to far more than digestion. And many of us are living with the symptoms without knowing the root cause.
Now let's talk about what's breaking it.
Dr. Tamika Henry · Unlimited Health InstituteTransition
7 min lecture · 5 min discussion
Part 2

What's Breaking It

The everyday things that crowd out the good bacteria, often without us noticing.
06Root Causes
What are the biggest contributors to poor gut health?
  • Poor food choices and sugary drinks.
  • Not enough sleep, since we repair and heal while we rest.
  • Infections, sitting too much, and too much alcohol.
  • Conditions like inflammatory bowel disease.
"If it's in a bag, a box, or has a barcode, it's probably not your gut's friend."
Dr. Tamika Henry · Unlimited Health InstituteEducational only, not medical advice.
07The Balance
How does what we eat tip the balance of good and bad bacteria?

Your microbiome is meant to live in harmony. When you eat chemically-laden, processed foods, the good bacteria starve while the bad bacteria feast and grow.

That imbalance creates inflammation, and inflammation shows up as bloating, heartburn, brain fog, fatigue, or a sudden breakout of acne or eczema.

"Feed the good bacteria. Starve the bad. It really is that simple to start."
Dr. Tamika Henry · Unlimited Health InstituteEducational only, not medical advice.
08Stress & Lifestyle
What role do stress and lifestyle really play?
  • Under pressure, we grab something quick and processed, and pay for it with bloating and fatigue.
  • Cortisol, your stress hormone, rises and irritates the gut lining, driving more inflammation.
  • That feeds a cycle: more anxiety, worse sleep, heartburn, changing bathroom patterns.
  • The body says "I'm tired, I need rest." We answer with another coffee and keep going.
Dr. Tamika Henry · Unlimited Health InstituteEducational only, not medical advice.
09"Healthy" Isn't Universal
Can "healthy" foods actually bother your gut?

Yes, because healthy is individual. Greek yogurt, almonds, almond flour are all good foods. But if they leave you bloated or cramping, they are not healthy for your gut.

I learned that one the hard way, 15 minutes into a drive home, after a scone my mom baked with almond flour for my dad's diabetes.

"Don't push through a food just because someone said it was healthy. Slow down and listen to your body."
Dr. Tamika Henry · Unlimited Health InstituteEducational only, not medical advice.
10Antibiotics & Medications
How do antibiotics and medications affect the microbiome?
  • Antibiotics knock out the bad bacteria, and the good bacteria right along with them.
  • Statins, heartburn meds, and some anxiety and mood medications can affect your microbes and gut lining too.
  • This isn't "stop your medication." It's "know the trade-off."
  • After antibiotics, rebuild: eat well and add back probiotics (good bacteria) and prebiotics (their food).
Dr. Tamika Henry · Unlimited Health InstituteEducational only, not medical advice.
Let's Talk · 5 min
Your turn.
  • What's one "healthy" food you eat all the time that might not be sitting right?
  • Where does stress hit you hardest in a normal week?
  • What's one processed thing you reach for when life gets busy?
Dr. Tamika Henry · Unlimited Health Institute
It's eye-opening how everyday habits quietly shape our gut, and our whole health. The good news? This is something we can improve, with the right knowledge and steady habits.
Let's talk about healing it.
Dr. Tamika Henry · Unlimited Health InstituteTransition
7 min lecture · 5 min discussion
Part 3

Healing It

Where to start, what to eat, and the one thing you can do today.
11Where to Start
Where should someone begin?
  • Notice which foods bother your stomach, then remove them.
  • Hydrate. Then hydrate some more.
  • Get up and move (nobody likes the word exercise, so just move).
  • Slow down and chew. Protect your sleep. Add green leafy vegetables.
  • Calm your stress with a simple box breath: in for 4, hold 4, out for 4, hold 4.
"Just tackle one thing at a time."
Dr. Tamika Henry · Unlimited Health InstituteEducational only, not medical advice.
12Eat For Your Gut
What are the best foods to support a healthy gut?
  • Leafy greens: spinach, kale, bok choy.
  • Eat the rainbow and aim for 25–30g of fiber: fruits, veggies, nuts, seeds, legumes.
  • Lower-sugar berries (blueberries, blackberries), squash, zucchini, carrots.
  • Lean protein: chicken, fish, turkey.
  • Start small. And if any "good" food bothers your gut, stop.
Dr. Tamika Henry · Unlimited Health InstituteEducational only, not medical advice.
13Supplements
Do probiotics and supplements really help?
  • Probiotics support a diverse microbiome; digestive enzymes help you break food down and absorb it.
  • Glutamine is a favorite of mine, a two-for-one that repairs the gut lining and supports muscle.
  • The supplement world is huge. Partner with your doctor or a functional medicine practitioner to choose well.
  • Look for clean: no yeast, dairy, soy, corn, no artificial dyes. The less filler, the better.
Dr. Tamika Henry · Unlimited Health InstituteEducational only, not medical advice.
14Timeline
How long until I start to feel better?

It depends on one thing more than any other: your consistency. With the right information and real effort, many people notice changes in the first two to four weeks.

A full gut protocol usually runs 60 to 90 days, sometimes longer, depending on how long the issue has been building.

"We live in a microwave society. Healing the gut doesn't happen quick, fast, and in a hurry."
Dr. Tamika Henry · Unlimited Health InstituteEducational only, not medical advice.
15Start Today
The one simple habit to start today?

Add fiber. Stay hydrated. Move your body. Ease off the alcohol. Calm your stress. Get some sleep.

You don't have to do all of it. You just have to begin.

"Pick one. Just pick one."
Dr. Tamika Henry · Unlimited Health InstituteEducational only, not medical advice.
Let's Talk · 5 min
Pick your one.
  • If you started one thing this week, what would it be?
  • What's gotten in the way before, and what's different now?
  • Who in this room can be your check-in buddy?
Dr. Tamika Henry · Unlimited Health Institute
5–8 min
Take a breath

Break

Stretch, hydrate, refill your water. We'll pick back up in a few minutes.
~30 min
Reading the Map

Stool Studies & the GI-MAP

Real cases, real maps. How a stool test shows us what's actually going on in there.
The Tool
What a GI-MAP stool test shows us
  • The balance of your bacteria, the good and the not-so-good.
  • Signs of yeast, parasites, or hidden infections.
  • How well you're digesting and absorbing your food.
  • Markers of inflammation and the health of your gut lining.
"Instead of guessing, we get to look at the map and follow it."
Dr. Tamika Henry · Unlimited Health InstituteEducational only, not medical advice.
Case 15 min
Case Study
[ Dr. Henry to add ]
The story: who they were, what they came in with (de-identified).
What the map showed: the key findings on the GI-MAP.
What we did: the plan, in plain language.
The result: what changed, and how long it took.
Dr. Tamika Henry · Unlimited Health InstituteDe-identified. Educational only.
Speaker notes
Case 25 min
Case Study
[ Dr. Henry to add ]
The story:  
What the map showed:  
What we did:  
The result:  
Dr. Tamika Henry · Unlimited Health InstituteDe-identified. Educational only.
Case 35 min
Case Study
[ Dr. Henry to add ]
The story:  
What the map showed:  
What we did:  
The result:  
Dr. Tamika Henry · Unlimited Health InstituteDe-identified. Educational only.
Case 45 min
Case Study
[ Dr. Henry to add ]
The story:  
What the map showed:  
What we did:  
The result:  
Dr. Tamika Henry · Unlimited Health InstituteDe-identified. Educational only.
part of the 70 min
Take It Home

Hacks, Recipes & Movement

Small, doable things you can start this week. No overhaul required.
Daily Gut Hacks
Seven small habits, big payoff
Water first. A big glass before your coffee.
Walk it off. 10 minutes after your biggest meal.
Chew it down. Until it's almost liquid. Digestion starts in the mouth.
Box breath before meals. In 4, hold 4, out 4, hold 4.
Close the kitchen. About 3 hours before bed. You heal while you sleep.
Half your weight in ounces. That's your daily water goal.
Morning light. 10–15 minutes. Your gut keeps time, too.
"You don't need all seven. Pick one and do it every day this week."
Dr. Tamika Henry · Unlimited Health InstituteEducational only, not medical advice.
Gut-Friendly Recipes
Simple, colorful, and kind to your gut
  • Second-Brain Smoothie: spinach, ½ cup blueberries, ground flax, unsweetened almond milk, a scoop of clean protein.
  • Rainbow Sheet-Pan Dinner: chicken or salmon plus a tray of colorful veggies, olive oil, herbs. One pan, lots of fiber.
  • Overnight Chia or Oats: chia or oats, almond milk, cinnamon, berries. Easy fiber to start the day.
  • Soothe-the-Lining Broth: warm bone or veggie broth with a little ginger. Gentle on an upset gut.
  • Fermented Plate: a little sauerkraut, kimchi, or plain kefir (if dairy agrees with you) to feed the good bacteria.
"If a 'good' food bothers your gut, it isn't good for your gut. Listen to your body."
Dr. Tamika Henry · Unlimited Health InstituteRecipe cards in your handout.
Movement
Nobody likes the word exercise, so let's just move
  • Walk after meals. Ten minutes counts.
  • Pick a step goal you can actually hit, then add a little.
  • Stretch in the morning to wake up your whole system.
  • Movement lowers stress, and lower stress means a calmer gut.
"Motion is medicine. Start right where you are."
Dr. Tamika Henry · Unlimited Health InstituteEducational only, not medical advice.
7-day challenge
This Week's Challenge

W.A.P.

Weights · Abs · Planks. A little every day. Modify everything to your body.
W.A.P. · Weights, Abs & Planks
A little every day for 7 days
  • Weights: 10 minutes with light dumbbells, bands, or even soup cans. Squats, rows, presses. Chair version welcome.
  • Abs: 5 minutes of gentle core. Seated marches, knee lifts, slow and steady. Protect your back.
  • Planks: one hold a day. Start on your knees or against a counter, and add 5 seconds each day.
  • Track it. Check the box on your sheet. Streaks are how habits stick.
"Modify, don't quit. Something every day beats everything once."
Dr. Tamika Henry · Unlimited Health InstituteMove within your limits. Check with your doctor before starting anything new.
together
We Do It As A Group

The 7-Day Gut Reset

Not a juice fast. Not a cleanse in a bottle. A gentle, whole-food reset we walk through together.
The Group Reset
Seven gentle days, side by side
  • Pull back the big irritants: added sugar, alcohol, ultra-processed foods, and anything your survey flagged.
  • Add in: water, leafy greens, the rainbow, 25–30g of fiber, and real sleep.
  • Keep it simple: one swap at a time, not a total overhaul.
  • Do it together: we check in as a group, so nobody does it alone.
"We heal faster together than we do on our own."
Dr. Tamika Henry · Unlimited Health Institute[ Dr. Henry to confirm her specific reset protocol ]
Speaker notes

Your gut has been talking.
This week, let's listen.

Pick your one habit. Start your W.A.P. challenge. Come back next week and tell us how it went. Look back at your survey number, this is where the change begins.

Dr. Tamika Henry · Unlimited Health Institute · [phone / website]
Speaker notes · close