# llms-full.txt Generated: 2026-08-14T11:55:17.766Z Source index: https://www.drlovink.com/llms.txt Documents included: 45 --- title: "Home" entity: "page" canonical_url: "https://www.drlovink.com" markdown_url: "https://www.drlovink.com/llms/page/home" lastmod: "2026-08-14T11:43:08.633Z" --- # WELCOME TO THE PLACE WHERE WE FINALLY MAKE SENSE OF YOUR GUT SYMPTOMS ## Get the explanation you've never been given, from someone who's spent over a decade learning what actually works for guts like yours ## 3 WAYS TO GET STARTED NOW From 1:1 care, to a DIY step-by-step plan for chronic constipation, to a simple tool to help you poop more predictably in the morning- you’ve got 3 clear ways to get started. ### The Morning Motility Reset If you want more predictable, regular BMs, your morning is the place to start. The Morning Motility Reset shows you the one simple habit that helps your gut move with more ease and consistency. GET ACCESS NOW ### Constipation Confidence Training If you're not in BC or not ready for 1:1 care, this is where to start. It's a complete, step-by-step 4 part video training that gives you everything you need to understand your constipation and actually treat it. The right information, in the right order, with the depth it deserves. Most people have tried a lot of things. This fills in what's been missing. LEARN MORE ### Work with me 1:1 For BC residents only. This is the most thorough way to work with me. We'll dig into your full history, provide you with a clear (and evidence-based) diagnosis, help you understand what's driving your symptoms, and build a treatment plan around your actual life. If you've seen other practitioners and left with more questions than answers, this is a different experience. LEARN MORE ## Hi! I’m Dr. Rachael Lovink, ND Naturopathic Doctor & Gut Health Strategist I help women who feel like their gut is a full-time job finally get consistent relief without more guesswork, protocols, or food fear. MEET THE CONSTIPATION ND ## You don’t talk about it, but it controls everything. The clothes you wear. The meals you plan. The way you show up in your life. If you feel like you've tried everything, and still feel stuck, I SEE YOU. Your gut isn't failing. It's just never been looked at by someone who's spent over a decade learning what symptoms like yours are actually telling us. -Dr. Rachael ## Let’s Build Digestion You Can Rely On If you’ve been dealing with ongoing digestive symptoms and still feel stuck, this is where things start to make sense. My 1:1 care helps you understand what’s going on, reduce daily symptoms, and feel more at ease and confident in your gut. We work through a structured, science-backed approach that doesn’t rely on restrictive diets, expensive testing or supplement stacks. LEARN MORE ABOUT THE METHOD ## You’re not alone and you’re not broken. I’ve helped women who felt frustrated, skeptical, and totally stuck finally feel light, regular, and in control again. You can too. -Dr. Rachael ## Follow me on Instagram @drrachaellovinknd ## Newsletter Signup Subscribe to stay up-to-date on programs, blog posts, announcements, events and more! --- title: "About" entity: "page" canonical_url: "https://www.drlovink.com/about" markdown_url: "https://www.drlovink.com/llms/page/about" lastmod: "2026-08-14T06:31:38.494Z" --- # The Clarity & Support You've Been Searching For If you've spent years trying to figure out your gut- and you're still not there- the problem was never your effort. It was the framework you were given. I'm Dr. Rachael Lovink, a licensed Naturopathic Doctor based in Victoria, BC. This is my story, my approach, and why I practice the way I do. ## How My Own Experience Shapes the ## Way I Care for You MY STORY I know what it's like to eat clean, chase root causes, and do everything right and still feel terrible. I spent years doing exactly that... Elimination diets, cleanses, eight rounds of SIBO treatment- all while carrying a complicated relationship with food that the wellness world was quietly making worse. Ant the more I chased, the sicker I got...in my gut and in my relationship with my body. What I couldn't see at the time was that I was caught in the same cycle I now see in so many of my patients: the belief that if I just found the right food to remove, the right bug to treat, the right protocol to follow- I'd finally feel better. That belief kept me spinning for years. The turning point, in my career and my own health, wasn't learning about a new protocol or root cause. It was when I finally turned back to the evidence. Back to the science. Back to the "conventional" world. But with a humbleness, a keen curiosity and a willingness to learn new things (and be wrong about what I thought i knew). When I finally understood what Disorders of Gut-Brain Interaction actually were (because yes for awhile, just like you, I thought "IBS is just a waste basket diagnosis) and accepted my own IBS-C diagnosis instead of fighting it- EVERYTHING CHANGED. I realized that my gut didn't need another elimination diet or "root cause" fix. It needed unbiased nourishment, honouring routines that supported gut-brain communication, nervous system support, and other tools. Some of those tools were medications. Some were habits. Some were learning to trust food again. And what struck me back then, and still drives me today, is that nobody is really talking about these conditions in a way that honours their validity & nuance. I didn't learn about them in naturopathic training. And I now know that conventional doctors get very little to no training in them. Which means these, very common, conditions are under-explained and under-supported. There is a massive gap in care. And that gap is where I've built my practice. GET STARTED NOW ## MY APPROACH #### Evidence based gut care designed for real life. The answers exist. The science is there. What's missing is a practitioner who has one foot in the evidence and one foot in over a decade of knowing which parts of that evidence actually apply to you. That's the gap. That's what I do. I'm not anti-conventional medicine. I'm pro bringing together everything that actually works- the evidence-based tools of conventional care, and the time it takes to actually apply over a decade of clinical experience to your gut, not the five minutes left at the end of a 15-minute appointment. No fear-based advice. No elimination spirals. No expensive testing that won't change your care. Just clear explanations, a structured plan, and the support to follow it in your real life. GET STARTED NOW ## WHO I AM OUTSIDE THE CLINIC I practice what I teach- but not in a perfect, optimized, biohacking kind of way. In the way that actually works. The kind that honors the gut-brain science, and also the reality of being a busy woman who wants to be present with her son, needs time in the forest, and isn't willing to let her gut run her life anymore. I'm a devoted morning routine person (I usually wake at what some call an "ungodly hour" of 5AM), it's one of my favourite parts of the day. I look forward to my hot coffee, and the moments of solitude and reflection it offers. The forest is my church, and I get there almost every single day with my son. It's a non-negotiable. And we love it. I dabble in breathwork and meditation, not as a performance of wellness, but because they genuinely help to stay connected to myself. I'm a proud boy mom to Cedar. And have a special bond with my first "baby"- George. He's a wire-haired Viszla. I'm pro evidence-based tools- all of them, including medications when the body needs them. I'm not anti-woo, but I am anti doing something just because it's natural. If the science supports it, we use it. If it doesn't, we let it go. And this extends into my personal life. My husband has learned that presenting me with new health information will almost always be met with "what's the source, what's their bias, and is there a study?" I can't help it. It's just who I am. ## WHERE TO START Wherever you are in your journey, there's a place for you here. If you're in BC and want 1:1 support EXPLORE THE GUT RHYTHM METHOD My signature 1:1 care process for midlife women dealing with bloating, constipation, and food fear. Get clear answers, expert support, and a repeatable rhythm that actually works- without wasting time on more guesswork or gut trends. [Explore the Gut Care Roadmap](/work-with-me) My signature 1:1 care process for midlife women dealing with chronic diarrhea, bloating, constipation or reflux. Get clear answers, expert support, and relief within weeks and that lasts. Are you outside BS or want to explore my Constipation-focused approach at your own pace? START WITH THE GUT RHYTHM STARTER PLAN [CONSTIPATION CONFIDENCE TRAINING](/constipationconfidence/home) A self-paced video training for people living with chronic constipation who want to finally understand what’s going on with their gut. In this 4-part training, you’ll gain the clarity, practical daily tools, and science-backed guidance needed to support more regular, complete bowel movements and lasting relief. Want a simple, but impactful starting point? START WITH THE GUT RHYTHM STARTER PLAN Grab the [Morning Motility Reset](/morningmotilityreset/welcome) A free guide to help you build the one morning habit that gets your gut moving more predictably. --- title: "Biolinks" entity: "page" canonical_url: "https://www.drlovink.com/biolinks" markdown_url: "https://www.drlovink.com/llms/page/biolinks" lastmod: "2026-08-14T06:31:38.245Z" --- # Dr. Rachael Lovink, ND ### Gut-Focused ### Naturopathic Doctor FREE IBS RELIEF MASTERCLASS ACCESS THE ULTIMATE GUIDE TO MANAGING IBS FREE "IS IT IBS" CHEATSHEET THE IBS RELIEF ROADMAP BOOK FREE DISCOVERY CALL (BC residents only) --- title: "Constipation Confidence Preview" entity: "page" canonical_url: "https://www.drlovink.com/constipation-confidence-preview" markdown_url: "https://www.drlovink.com/llms/page/constipation-confidence-preview" lastmod: "2026-08-14T06:31:38.362Z" --- #### Take a Sneak Peek Inside... ## The Constipation Confidence Training ### Session 1 is yours, FREE. ### No sign-up required. If you've been dealing with chronic constipation for a while, you already know that the standard advice doesn't cut it. "Eat more fibre." "Manage your stress." "Try magnesium or restorlax." And yet here you are...still struggling. [The Constipation Confidence Training](/constipationconfidence/home) was built for women who are done spinning their wheels and ready to actually understand what's driving their constipation, and what to do about it. But, before you invest, watch Session 1 for free. It covers something most people with chronic constipation have never been told: why you have the subtype you have, why that matters, and why most approaches miss it entirely. The kind of clear, actionable information that makes you wonder why noone told you this sooner. ### Watch Session 1 below. ## The Full Training is 50% Off Until Midnight April 17th (50% off will be applied automatically at the checkout ) You just heard what's coming in Session 2... the bowel clear-out steps & the essential morning motility routine. That session is where most people have their biggest shift. It's where everything you just learned starts to become something you can actually feel in your body. ## And here's what Sessions 2, 3, and 4 walk you through: Session 2: Clear Out and Foundation This is the session where many women feel real relief for the first time in years. You'll learn how to use laxatives properly and without shame. And how to build a morning routine that works with your gut's natural motility window. Session 3: Building Your Gut's Rhythm Your gut runs on internal clocks. When those rhythms are disrupted, even the right foods and the right laxatives won't get you consistent results. This session shows you how meal timing, movement, stress, and sleep either support or undermine your motility, and how to build a daily structure your gut can actually work with. Session 4: Fibre and Food Freedom Not just "eat more fibre." A strategic, step-by-step approach to fibre that meets you where you are. And a real conversation about food fear: why restriction so often makes constipation worse, and how to start rebuilding tolerance without it feeling overwhelming. What's also included with your purchase: (in addition to the 4 videos) A written guide for each session (the Gut Rhythm Starter Plan) A Fibre Roadmap Routine and tracking tools A checklist to take to your doctor & confirm you diagnosis Lifetime access No new tests. No new protocols. No expensive supplements. Just real answers, applied step by step, in a way that makes a difference in your day-to-day life. There is a version of your life where your gut feels predictable, meals feel easy, and your confidence comes back. That's what this training is built for. 50% off will be applied automatically at the checkout until April 14th. --- title: "Disclaimer" entity: "page" canonical_url: "https://www.drlovink.com/disclaimer" markdown_url: "https://www.drlovink.com/llms/page/disclaimer" lastmod: "2026-08-14T06:31:38.168Z" --- # Health Disclaimer Health Content Disclaimer The health information provided on drlovink.com (the "Site") is for educational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the Site. Dr. Rachael Lovink • Naturopathic Doctor does not endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Site. Reliance on any information provided by Dr. Rachael Lovink • Naturopathic Doctor, its employees, others appearing on the Site at the invitation of Dr. Rachael Lovink • Naturopathic Doctor, or other visitors to the Site is solely at your own risk. If you think you may have a medical emergency, call your doctor or 911 immediately. Dr. Rachael Lovink • Naturopathic Doctor does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Site. Contact Information If you have any questions about the Health Content Disclaimer, please contact us at: Dr. Rachael Lovink • Naturopathic Doctor info@drlovink.com Effective Date: August 1, 2024 --- title: "Getintouch" entity: "page" canonical_url: "https://www.drlovink.com/getintouch" markdown_url: "https://www.drlovink.com/llms/page/getintouch" lastmod: "2026-08-14T06:31:38.241Z" --- # Let’s talk about what’s really going on with your gut. ## If you’re ready for a more strategic, evidence-based approach to your chronic digestive symptoms, reach out below- I’m here to help. ### Booking An Appointment I see patient virtually (throughout BC) or in-person at Beta Team-Based Healthcare If you're interested in booking an appointment, please call the clinic or use the link below to schedule your FREE GUT CLARITY CALL . BOOK A FREE GUT CLARITY CALL Beta Team-Based Healthcare Address : 4396 W Saanich Rd, Suite 220 Phone: [(250) 370-5525](tel:(250) 370-5525) Website: [https://betahealth.ca/naturopathic-medicine/](https://betahealth.ca/naturopathic-medicine/) --- title: "Privacy Policy" entity: "page" canonical_url: "https://www.drlovink.com/privacy-policy" markdown_url: "https://www.drlovink.com/llms/page/privacy-policy" lastmod: "2026-08-14T06:31:38.695Z" --- # Privacy Policy Privacy Policy This privacy policy applies to the website located at drlovink.com (the "Site"), which is owned and operated by Dr. Rachael Lovink • Naturopathic Doctor ("us" or "we"). This policy sets out how we collect, use, disclose and protect the personal information of individuals who visit the Site. Personal Information Collection We may collect personal information from you, such as your name, email address, phone number, and address, when you sign up for our services, create an account, or otherwise interact with the Site. We may also collect information such as your IP address, browser type, operating system, and other information about your use of the Site. Use of Personal Information - We use the personal information we collect for the following purposes: - To provide the services you request through the Site. - To respond to your inquiries and provide customer support. - To send you promotional emails, newsletters, or other communications that we believe may be of interest to you. - To personalize your experience on the Site by showing you content that is relevant to your interests. - To improve the Site and our services. Disclosure of Personal Information - We may disclose your personal information to third parties for the following purposes: - To service providers who assist us in providing the services you request through the Site. - To comply with legal requirements, such as a law, regulation, search warrant, subpoena, or court order. - In connection with a merger, acquisition, or sale of all or a portion of our assets. - To protect the rights, property, or safety of Dr. Rachael Lovink • Naturopathic Doctor, our users, or others. Security of Personal Information We take reasonable steps to protect the personal information we collect from unauthorized access, use, disclosure, or destruction. However, no security measures are perfect or impenetrable, and we cannot guarantee the security of your personal information. Access to Personal Information You have the right to access, update, or delete your personal information at any time. If you would like to exercise this right, please contact us at info@drlovink.com. Changes to this Privacy Policy We may change this Privacy Policy from time to time, and the changes will be posted on this page. Your continued use of the Site after any changes are made indicates your agreement to the revised Privacy Policy. Contact Information If you have any questions about this Privacy Policy, please contact us at: Dr. Rachael Lovink • Naturopathic Doctor info@drlovink.com --- title: "Subscribe to Newsletter" entity: "page" canonical_url: "https://www.drlovink.com/subscribe" markdown_url: "https://www.drlovink.com/llms/page/subscribe" lastmod: "2026-08-14T06:31:38.191Z" --- # Smart, Grounded Gut Support # Straight to Your Inbox No wellness fluff. No recycled protocols. Just real help for your bloated, backed-up, burnt-out body. Get occasional emails with strategic tips, myth-busting insights, and honest tools to help you feel more regular, less reactive, and way more in control of your gut. --- title: "Terms" entity: "page" canonical_url: "https://www.drlovink.com/terms" markdown_url: "https://www.drlovink.com/llms/page/terms" lastmod: "2026-08-14T06:31:38.615Z" --- # Terms Terms and Conditions This website located at drlovink.com (the "Site") is owned and operated by Dr. Rachael Lovink • Naturopathic Doctor ("us" or "we"). Your access to and use of the Site is subject to the following terms and conditions (the "Terms"). By accessing or using the Site, you agree to be bound by these Terms. If you do not agree to these Terms, you are not authorized to access or use the Site. Use of the Site You may use the Site for lawful purposes only. You may not use the Site for any purpose that is illegal or prohibited by these Terms. You may not use the Site in a way that could damage, disable, overburden, or impair the Site or interfere with any other party's use and enjoyment of the Site. You may not attempt to gain unauthorized access to the Site, user accounts, computer systems, or networks connected to the Site, through hacking, password mining, or any other means. Intellectual Property The Site and its content, including but not limited to text, graphics, logos, images, and software, are protected by intellectual property laws. You may not use the Site or its content for commercial purposes without our prior written consent. Third-Party Sites The Site may contain links to third-party websites. We are not responsible for the content or privacy practices of those websites. Your use of those websites is subject to the terms and conditions of those websites. Disclaimers The Site and its content are provided on an "as is" and "as available" basis. We make no representations or warranties of any kind, express or implied, as to the operation of the Site or the content, information, materials, or products included on the Site. Limitation of Liability We will not be liable for any damages of any kind arising from the use of the Site, including but not limited to direct, indirect, incidental, punitive, and consequential damages. Modification of Terms We reserve the right to modify these Terms at any time, and the changes will be posted on this page. Your continued use of the Site after any changes are made indicates your agreement to the revised Terms. Governing Law These Terms will be governed by and construed in accordance with the laws of the jurisdiction in which Dr. Rachael Lovink • Naturopathic Doctor is located, without giving effect to any principles of conflicts of law. Contact Information If you have any questions about these Terms, please contact us at: Dr. Rachael Lovink • Naturopathic Doctor info@drlovink.com --- title: "Work With Me" entity: "page" canonical_url: "https://www.drlovink.com/work-with-me" markdown_url: "https://www.drlovink.com/llms/page/work-with-me" lastmod: "2026-08-14T06:31:38.662Z" --- # A Clear, Evidence-Based Approach to Chronic Gut Symptoms ## For those who want clarity, an evidence-based plan, and ongoing support to help it actually work GET STARTED NOW (Book a FREE Gut Clarity Call) ## A Clear, Step-by-Step Approach to Getting your Digestion Back on Track ## You've probably already tried a lot. Different practitioners, different protocols, different diets. You've spent real money and real time looking for answers. And yet you're still here, still stuck, still trying to figure out why nothing has held. What's missing isn't effort. It rarely is. Most patients who find me have never received structured, phased care. They've received fragments- a supplement here, a diet change there, a test result with no follow-through, and very little explanation. They were never told what they were actually dealing with, why the things they tried didn't work, or what to do next when they didn't. That's the gap this work is designed to fill. ## The Gut Care Roadmap is a four-stage clinical approach to chronic digestive symptoms rooted in gut-brain science. ## It starts with a proper diagnosis. ## And builds from there step-by-step, adjusting as we go based on how your gut actually responds. ## Who is this for? You’ve been dealing with ongoing gut symptoms for years, not weeks Your digestion feels unpredictable, even when you’re trying to do everything right You often feel bloated, uncomfortable, or like you can’t fully empty You’ve tried fibre, diets, supplements, or testing, but nothing has fully stuck You feel like you’re constantly adjusting what you’re doing, without a clear direction You have a sense there’s more going on than just food, but don’t know how to work with that You want a clear, structured way forward instead of more things to try You’re ready to understand your gut and feel more confident managing it day to day GET STARTED NOW (Book a FREE Gut Clarity Call) ## Why my approach is different Most people are given either very general advice or very complicated protocols. What's often missing is structure, context, and follow-through. My approach focuses on: Getting you a clear diagnosis, not another round of normal test results with no explanation Building a staged plan that adjusts as you go, not a protocol handed to you once and left there Using medication, nervous system work, and lifestyle support together, not as separate or competing approaches Applying years of experience with chronic gut symptoms to your specific case, not generic advice ## What working together actually looks like: This isn’t a one-time plan or a list of recommendations. You’ll be supported with: Clear explanation of what’s driving your symptoms A step-by-step plan tailored to your gut and your life Ongoing adjustments, made with you, based on how your gut actually responds Support through flare-ups, travel, stress, and real life Guidance on when to shift, add, or simplify strategies The time to go through your full history and symptoms without rushing GET STARTED NOW ## What happens when we work together? When we work together, the goal isn’t to give you more things to try. It’s to help you understand what’s actually going on in your gut, so we can focus on the right things at the right time and stop the cycle of constantly adjusting, second-guessing, or starting over. ## NOT IN BC? Every woman deserves a clear next step. If you’re not in BC, you’ve still got two ways to get support: #### OPTION 1 #### The Morning Motility Reset If you want more predictable, regular BMs, your morning is the place to start. The Morning Motility Reset shows you the one simple habit that helps your gut move with more ease and consistency. GET ACCESS NOW #### OPTION 2 #### Constipation Confidence Training A self-paced video training for people living with chronic constipation who want to finally understand what’s going on with their gut. In this 4-part training, you’ll gain the clarity, practical daily tools, and science-backed guidance needed to support more regular, complete bowel movements and lasting relief. LEARN MORE --- title: "Constipation Clarity Checklist" entity: "funnel" canonical_url: "https://www.drlovink.com/constipation-clarity-checklist" markdown_url: "https://www.drlovink.com/llms/funnel/constipation-clarity-checklist" lastmod: "2026-08-14T06:31:38.148Z" --- ## FREE CHECKLIST FOR CHRONIC CONSTIPATION # Still Constipated? # Even Though Your Tests Are "Normal" #### Get the 6 questions to ask your doctor that finally explain what's actually going on, so you have CLARITY on what to do next . ## Does this sound like you? If you've been told everything looks fine, but you're still dealing with constipation week after week… you're not imagining it. And you're not out of options. Most people in this spot are told to eat more fibre, drink more water, or try a laxative. And when that doesn't work, it's easy to start wondering if you're doing something wrong. You're not. There's usually a real explanation, and it's one most people have never been told about. #### This free checklist gives you: The 7 questions to bring to your next doctor's appointment A clear explanation of why your tests can look normal while you still feel terrible The 4 main constipation subtypes, and why knowing yours changes everything What to do next, once you have clarity ### Meet Your Constipation Strategist ##### Dr. Rachael Lovink, ND Hi, I'm Dr. Rachael Lovink, a Naturopathic Doctor in Victoria, BC, and I work specifically with people who are stuck in the cycle of normal test results and no real answers. I've navigated chronic constipation myself. So when I say I understand what it's like to feel dismissed, or to keep trying things that don't quite work, I mean it. My approach is evidence-based and structured. We figure out what's actually going on, we rule out what needs to be ruled out, and we build a plan that fits how your gut actually works. Not another protocol. Not another diet or short-sighted thing to try. A clear, stepwise path that builds on itself. That's what this checklist is the beginning of. --- title: "Constipation Clarity Checklist - Thank You" entity: "funnel" canonical_url: "https://www.drlovink.com/constipation-clarity-checklist/thank-you" markdown_url: "https://www.drlovink.com/llms/funnel/constipation-clarity-checklist/thank-you" lastmod: "2026-08-14T06:31:38.268Z" --- # Your checklist is on it's way to your inbox! ### HERE'S WHAT TO DO NEXT ## 01 #### Check Your Email #### Check your inbox for an email from me with your free checklist! ## 02 #### Download the checklist #### Download it and review the checklist with your healthcare provider. If your email doesn’t arrive, contact us at [info@drlovink.com](mailto:info@drlovink.com) --- title: "Constipation Confidence" entity: "funnel" canonical_url: "https://www.drlovink.com/constipationconfidence" markdown_url: "https://www.drlovink.com/llms/funnel/constipationconfidence" lastmod: "2026-08-14T06:31:38.544Z" --- # The Constipation Confidence Trainings ## Finally, a clear path to daily, predictable bowel movements A 4-part video training that helps you finally understand what's actually driving your constipation, and gives you a clear, step-by-step plan for lasting relief. Instant access. Watch at your own pace. GET ON THE WAITLIST NOW ## You have done "all the right things" ## and yet you are still constipated... ### You’ve likely: Tried more fibre, more water, and more supplements Cut out gluten, dairy, coffee, sugar, or entire food groups Cycled through cleanses, probiotics, or SIBO protocols Been told everything looks "normal" or just take a laxative ### And yet you still: Feel bloated, heavy, or backed up most days Second guess every food choice Wonder if something important is being missed You’re not asking for perfection. You just want bowel movements that are predictable, comfortable, and reliable so digestion stops running your life. It shouldn’t be this hard to get clear, trustworthy guidance for something this common. ## Why Most Constipation Advice Falls Short #### For many people, chronic constipation isn’t a fibre or food problem. It’s a Disorder of Gut–Brain Interaction. That means communication between the gut, brain, microbiota and pelvic floor is disrupted. When that signalling is off: > Motility slows > Sensations in the gut can become amplified > Food reactions start to feel unpredictable > And BM's can start to feel incomplete, despite going daily This is why one-off fixes only go so far. They target symptoms, not the system driving them. #### These trainings will equip you with the knowledge AND tools to change that- for good! GET ON THE WAITLIST NOW ## The Investment ### The Constipation Confidence Training ### is $127 CAD This is a self-paced, 4-part video series that teaches you exactly what to focus on to create regular, comfortable bowel movements. No overwhelm. No complicated protocols. No starting over. Here’s what you get: - Four clear, in-depth video trainings you can watch at your own pace - The Gut Rhythm Starter Plan™- a written guide that lays out exactly what to work on and in what order - All supporting tools, including fibre guidance, laxative support, trackers, and daily routine tools - Lifetime access so you can revisit any section whenever you need By the end of the training you’ll know: - What to prioritize first. - When and how to adjust fibre. - How to use laxatives strategically without fear. - How to build your day in a way that supports regular poops. - What to do if things aren't working. Everything is laid out clearly so you’re not piecing it together on your own. If you’re ready for regular poops and to feel confident in your gut again, this is your next step. GET ON THE WAITLIST NOW ## Video Training Breakdown ### 4 part video training Session 1 (60 mins) Clarity & Baseline You will gain clarity on what kind of constipation you have and what baseline factors you need to know/track to guide your next steps. Session 2 (60 mins) Clear Out & Foundation You will learn how to clear out the backup using laxatives strategically and safely (without fear or shame), and how to build your mornings in a way that allows you to poop predictably. Session 3 (60 mins) Building Your Gut's Rhythm You will learn the routine-based activities that support optimal bowel motility & function including: meal timing, stress buffering, movement and sleep. But not in the same way you've heard before- this is strategic & relevant to constipation care. Session 4 (60 mins) Fibre & Food Freedom You will learn how to use fibre strategically, reduce food fear, and expand food tolerance without restrictive dieting. GET ON THE WAITLIST NOW ## What your life will look like after this training Imagine ...waking up knowing exactly what to do to have a BM with ease each day. Imagine... eating out, traveling, and enjoying food without worrying how your gut will handle it. Imagine... feeling at ease in your body and confident that your gut can keep up with your life. Imagine... knowing how to handle flare-ups calmly without starting over or spiralling into worry. This is the difference that the Constipation Confidence Trainings will give you. GET ON THE WAITLIST NOW ## Meet Your Guide ##### Dr. Rachael Lovink, ND ##### Your Gut Health Strategist I’m a Naturopathic Doctor in Victoria, BC, with a focused practice in chronic constipation and other Disorders of Gut–Brain Interaction. My work blends conventional and Naturopathic medicine- bridging the gap between standard medical care and the nuanced, individualized support people with gut issues truly need. I believe evidence-based medicine works best when paired with the time, nuance, individualization and education to apply it properly. I’ve lived through chronic constipation and bloating myself. I know how isolating and frustrating it can feel when you’re doing “everything right” but still don’t have the answers or relief that lasts. That experience shapes how I practice today: with a deep passion for evidence-based care- delivered with the context, nuance, and support most people have been missing. Outside of my work, I’m a mom (to a dog & toddler), forest lover, a big believer in morning routines, and someone who understands how much better life feels when your gut works with you, not against you. ## Common Questions #### Is this covered by insurance? Possibly. Because this training is delivered by a licensed Naturopathic Doctor, some extended health insurance plans may reimburse a portion of the cost under naturopathic services. Coverage varies by provider and plan, so check with your insurance company for confirmation before registering. #### Do I need to have a diagnosis to benefit? No, you don’t need a formal diagnosis. This training helps what questions you need to ask your primary care provider to clarify your diagnosis. We will also cover what are the common functional causes of chronic constipation if you've been told "everything looks normal" by your doctor. #### Will this help if I have IBS? Yes. IBS-C is one of the sub-types of primary (functional) constipation. We go over key strategies to help with gut-brain communication. #### Will you tell me exactly what to take? No. These sessions are educational only & are not considered 1:1 care. However, I’ll teach you how & when to use certain treatments & when to discuss more advanced options (prescriptions or further testing) in more detail with your provider. #### I’ve tried everything. Why would this be different? Because this time, you’ll finally learn how to apply the right strategies- with the right timing, context, and nuance. Most people have only ever been given fragments or focused on things that don’t truly move the needle. Here, you’ll understand how to build on the foundations you already know, using the right tools for your specific situation and the confidence to apply them with consistency. #### Will this help if I'm already on laxatives or medication for motility? Yes. You’ll learn how to use them more effectively as part of a larger plan. #### How much time will this take each week? There are 4 videos & each session is 60 minutes. Implementation steps are designed to fit into daily life/routines. You can go at your own pace. GET ON THE WAITLIST NOW ### Constipation Confidence Trainings Health Disclaimer These trainings are for educational purposes only. The information provided is general constipation education and is not a substitute for individualized medical advice, diagnosis, or treatment. Watching these trainings does not create a doctor–patient relationship with Dr. Rachael Lovink, ND. All content, examples, and tools (including cheat sheets, trackers, and frameworks) are presented for informational use, not as personalized treatment plans. No individualized dosing, therapeutic recommendations, or medical directives will be provided. Questions requiring personal medical guidance will be redirected to your licensed healthcare provider. If you have specific health concerns, red-flag symptoms, or require individualized care, please consult your own clinician, or if you reside in BC, you may book a [1:1 Gut Clarity Call with Dr. Lovink.](https://betahealth.janeapp.com/#/staff_member/91) Dr. Rachael Lovink info@drlovink.com Effective Date: November, 10 2025 © 2026. All rights reserved --- title: "Constipation Confidence - Checkout" entity: "funnel" canonical_url: "https://www.drlovink.com/constipationconfidence/checkout" markdown_url: "https://www.drlovink.com/llms/funnel/constipationconfidence/checkout" lastmod: "2026-08-14T06:31:38.294Z" --- ### The Constipation Confidence Trainings ### Your Step by Step Plan to Relief 127 CAD ### The Details 4 x 60 minute video trainings with Dr. Lovink Full Access to a step-by-step PDF guide on resolving chronic constipation (called the Gut Rhythm Starter Plan) Lifetime access to all videos & the PDF Support materials to help you implement each step of the process All rights reserved. [Checkout OLD](https://www.drlovink.com/constipationconfidence-checkout-old) --- title: "The Constipation Relief Guide" entity: "funnel" canonical_url: "https://www.drlovink.com/constipationreliefguide" markdown_url: "https://www.drlovink.com/llms/funnel/constipationreliefguide" lastmod: "2026-08-14T06:31:38.095Z" --- # The Constipation Relief Guide A science-backed, self-paced, step-by-step guide to help you POOP DAILY, feel lighter, and finally get LASTING RELIEF WITHOUT restrictive diets or supplement overload BUY NOW FOR $97 ## Still constipated- even though you eat healthy, take your supplements, and have “tried everything”? You’re not crazy. You’re not broken. And this isn’t JUST about fibre, food, or willpower. If you’ve spent years navigating constipation, bloating, restrictive diets, and dead-end protocols, with no lasting relief, it’s time for a different approach. # The Constipation Relief Guide # is different... This isn’t a cleanse. It’s not a detox. And it's definitely not another “maybe it’ll work” protocol. It’s the exact 4-step process I’ve used to help 100's of women get consistent relief- now laid out in a way that’s clear, approachable, and actually makes sense. You don’t have to figure this out alone. BUY NOW FOR $97 ### You'll learn how to: Identify your unique constipation subtype Clear the physical backup & learn what long-term motility support looks like Re-establish the rhythm behind your gut’s motility reflexes Rebuild the daily routines that support calm, consistent digestion Expand your diet with confidence Unlock how your gut actually works and what it needs to stay regular BUY NOW FOR $97 ## This is for you if.... You’ve done SIBO protocols, low FODMAP, elimination diets, and nothing has stuck. You want a long-term solution. You’re constantly bloated, backed up, and uncomfortable in your own body. You crave feeling light, regular & at ease again. You restrict food just to get through the day. You want freedom & confidence with food again. You plan your life around your bowels. You want to trust your gut again. You’re tired of spending money on things that don’t deliver. You want a plan rooted in science, not sales. You know this is deeper than fibre and food triggers. You want real answers and a roadmap that puts the pieces together. You’re overwhelmed, over it, and just want to feel normal again. You want simple, strategic steps that actually fit your life. BUY NOW FOR $97 ## What You'll Get Inside: The Constipation Relief Guide Your complete, science-backed roadmap with the exact 4-step method I use in practice. You’ll learn how to clear the backup, reset your motility reflexes, rebuild gut-brain communication, and create daily rhythms that support lasting relief- without more guessing or restriction. Gut Routine Tracker A simple, powerful tool to help you spot patterns, track your progress, and reinforce the daily routines that support consistent bowel movements- so you can see what's working and stay on track without overthinking. Gentle Fibre Roadmap Not all fibre is helpful- especially if your gut’s already reactive. This guide walks you through which types of fibre to add, how to layer them in, and when to back off, so you can support motility without triggering bloating or overwhelm. Laxative Cheatsheet If you’re using laxatives (or thinking about it), this is the smart way to do it. Learn what to use, when to use it, how to support motility safely- and how to avoid dependency or flare-ups. Fibre Tracking Tool Get clarity on how much fibre you’re actually getting (hint: it’s often too much, the wrong kind, or too chaotic). This tool helps you dial in your fibre strategy with confidence- not confusion. BUY NOW FOR $97 ## 🚫 No supplements to buy. ## 🚫 No food list to obsess over. ## 🚫 No guessing what your body needs. ## Just a clear, evidence-based plan built from both the science & real-world clinical experience of what works. INVESTMENT: ONLY $37 ## For less than the cost of one stool test or supplement stack, you get: ## ✔️ A full, evidence-based strategy (no more BS) ## ✔️ Tools you can use today- and for life ## ✔️ A path that finally makes sense GET THE STARTER PLAN NOW ## Start pooping better, feeling lighter and finally living your life again. © 2024. All rights reserved --- title: "The Constipation Relief Guide - Checkout" entity: "funnel" canonical_url: "https://www.drlovink.com/constipationreliefguide/checkout" markdown_url: "https://www.drlovink.com/llms/funnel/constipationreliefguide/checkout" lastmod: "2026-08-14T06:31:38.142Z" --- # Ready to Feel Lighter, Regular, and Back in Control? You’re just one click away from the constipation relief plan that finally makes sense. ## THE CONSTIPATION RELIEF GUIDE Total Investment: ONY $37 CAD ✔️ Instant access ✔️ Self-paced, no expiration ✔️ No extra supplements or food lists required ## What You’re Getting Today: The Constipation Relief Guide My 4-step, science-backed roadmap Gut Routine Tracker Build consistent, calm digestion Gentle Fibre Roadmap Know what to add (and when) Laxative Cheatsheet Use the right tools, safely Fibre Tracking Tool Clarity, not confusion Built from years of clinical experience helping 100s of women just like you. © 2024. All rights reserved --- title: "The Constipation Relief Guide - Thank You" entity: "funnel" canonical_url: "https://www.drlovink.com/constipationreliefguide/thank-you" markdown_url: "https://www.drlovink.com/llms/funnel/constipationreliefguide/thank-you" lastmod: "2026-08-14T06:31:38.617Z" --- ## You're in!! ### Your Constipation Relief Guide is on its way to your inbox (if you don’t see it within 10 minutes, check spam or promotions) ## NEXT STEPS DOWNLOAD your full guide and tracker tools from below. You will also receive an email, which I would recommend saving so you can grab the downloads at any time. Start with Step 1- Root Cause Clarity: you’ll learn what type of constipation you likely have and which of the treatments you may want to spend more (or less) time on. And remember that this is built for real life, not perfection. ## The Constipation Relief Guide ##### DOWNLOAD YOUR RESOURCES NOW #### THE STEP-BY-STEP Constipation Relief Guide Start here. This is your full roadmap- the 4-step method that walks you through clearing the backup, resetting your gut’s natural reflexes, and building the daily rhythms that support consistent, easy BMs. DOWNLOAD NOW #### Constipation Laxative & Medication Cheatsheet Supports Step 2 of your Gut Rhythm Plan. This guide shows you how to use laxatives or medications strategically- not randomly- to clear the backup and help your gut respond to the routines and fibre you’ll be adding later. DOWNLOAD NOW #### Fibre Roadmap Companion Guide Supports Step 4 of your Gut Rhythm Plan. This is your go-to guide for adding fibre without the bloating or confusion. Learn exactly which types to start with, how to build tolerance, and how to support your gut gently and strategically. DOWNLOAD NOW #### Gut Rhythm & Routine Daily Checklist Supports Step 3 of your Gut Rhythm Plan. This simple daily tool helps you rebuild your gut’s natural motility reflexes and reinforce them with rhythms your body can rely on- so pooping becomes predictable again. DOWNLOAD NOW #### Daily Fibre & Plant Diversity Tracker Supports Step 4 of your Gut Rhythm Plan. Track your fibre intake, plant variety, and reactions with this easy tool- so you can make confident food decisions without guessing or spiralling. DOWNLOAD NOW ## WANT PERSONAL SUPPORT? ### Because sometimes DIY isn’t enough and you don’t have to figure it out alone. If you’re in British Columbia and want personalized 1:1 care using this same method, you can book a [FREE Gut Clarity Call with Dr. Rachael](https://betahealth.janeapp.com/#/staff_member/91). We’ll look at what’s really going on in your gut- and what your next step could be with expert support. BOOK A FREE CALL NOW # You’re not broken. You’re just out of rhythm. Let’s change that- starting now. BOOK A FREE CALL NOW © 2024. All rights reserved --- title: "How to Use Laxatives to Get Things Moving" entity: "funnel" canonical_url: "https://www.drlovink.com/how-to-use-laxatives" markdown_url: "https://www.drlovink.com/llms/funnel/how-to-use-laxatives" lastmod: "2026-08-14T06:31:38.465Z" --- A MINI-COURSE # How to Use Laxatives to Get Things Moving ## A step-by-step plan for what to take, when to take it, and what to do if it's not working. If you've been struggling with constipation, you've probably been told to eat more fibre, "manage your stress", drink more water...and take a laxative when you really need. But no one has helped you understand how to use them safely and effectively. Inside this course, you'll learn a step-by-step framework for understanding the different types of laxatives, how they're used, and how to think through your options with confidence. Claim your Q&A BONUS by registering now. Doors open August 17th. ## If You're Here, You've Probably Already Tried Everything. You've added more fibre. You've taken magnesium. You've tried probiotics, SIBO protocols, and cutting out foods. You've spent hours searching for the "root cause" of your constipation. And when things became unbearable, you took a laxative. But just enough to get things moving. Then you stopped because you were worried about becoming dependent on it. Before long, you were right back where you started. Wondering what to do next. If that sounds familiar, you're not alone. One of the hardest parts of living with chronic constipation isn't just the constipation itself. It's never feeling like you have a clear plan. Instead, you're left piecing together advice from Google, social media, friends, family, and well-meaning health professionals. Everyone has an opinion, but very few people explain how to think about laxatives in a way that actually makes sense. This course changes that. Claim your Q&A BONUS by registering now. Doors open August 17th. ## What If Everything You've Been Told About Laxatives Has Been Keeping You Stuck? For years, you've probably heard that laxatives should only be used as a last resort. That they'll make your bowel "lazy." That you'll become dependent on them. So it's no surprise you've been reluctant to use them. Or that you've only reached for one when things became unbearable. The problem is, these messages often leave people feeling fearful, confused, and unsure what to do when constipation doesn't improve. Instead of understanding the different types of laxatives, how they work, and when they may be appropriate (which if you've been dealing with this for YEARS, they are very likely the exact thing you need!), you're left trying to make sense of conflicting advice and reaching for things that simply aren't supported by good science. That's exactly what this course is designed to change. You'll learn what the evidence actually says, so you can understand your options and use laxatives with confidence instead of fear. Claim your Q&A BONUS by registering now. Doors open August 17th. ## Here's What You'll Walk Away With Understand how laxatives can be used safely and confidently as part of managing chronic constipation, without the fear, shame, or misinformation that surrounds them. Know the difference between the main types of laxatives, how they work, and how they fit into an overall approach to getting things moving. Understand why so many common constipation strategies haven't worked for you, and why getting things moving FIRST is an essential strategy. Have a clear understanding of the morning routine that supports regular bowel movements and how it fits in with laxative use. Know how to troubleshoot when things aren't working, instead of feeling like you've run out of options. Feel more confident making informed decisions and having productive conversations with your healthcare provider about your constipation. You'll leave with a clear understanding of your options, an evidence-based framework you can come back to whenever you need it, and the confidence to approach laxatives without fear or guesswork. Claim your Q&A BONUS by registering now. Doors open August 17th. ## Take a Peak Inside the Course Welcome: Start Here Before you dive in, you'll learn how to get the most from the course, who it's designed for, and the important safety considerations to keep in mind before making any changes. Step 1: Understanding & Reframe Learn why constipation can persist even when you've tried "all the right things," and discover what the evidence really says about chronic constipation and laxative use. We'll address common myths, explain why so many people are afraid to use laxatives, and introduce a new way of thinking about how to resolve your chronic constipation. Step 2: Set the Foundation Before introducing laxatives, you'll assess your current bowel habits, understand what healthy bowel movements look like, take the right approach to fibre, and build a simple morning routine that works with your body's natural rhythms to support getting things moving. Step 3: Use Motility Support with Confidence Learn the evidence-based principles behind using laxatives safely and effectively. You'll understand the different types of laxatives, how they work, when each may be appropriate, and the general strategy behind choosing, progressing through, and combining different options. By the end of this step, you'll have a clear understanding of how the different pieces fit together, so you can make informed decisions with confidence. Step 4: Troubleshooting & Long-term Support Chronic constipation isn't always straightforward, which is why this step is dedicated to troubleshooting. You'll understand common reasons progress may stall, when it may be appropriate to seek additional support, and what long-term management can look like. BONUS: Starter Meal Plan Support everything you're learning with a simple, constipation-friendly meal plan designed to complement the course. You'll learn which foods to lean into while getting things moving, which foods to go easy on, and how to make fibre work with your plan, not against it. When you register BEFORE August 7th, you get access to a BONUS Live Q&A Call with Dr. Rachael (August 20th at 12PM PST or August 27th at 12 PM PST) Claim your Q&A BONUS by registering now. Doors open August 17th. ## Who's This Course For? You've been struggling with constipation for years without consistent relief. You've been told all your tests are normal and only given general advice that hasn't helped. You've avoided laxatives altogether because of fear, shame, or conflicting information You've tried laxatives, but only when things get desperate, and you're never quite sure if you're using them right You're taking one every day, but you don't know if it's the right one, the right dose, or what your long-term plan should be You want a strategy grounded in evidence, not another guess ## Who's This Course NOT For? You've never had your constipation assessed by a doctor Your constipation started less than 6 weeks ago Your constipation is because of another medical condition and/or because of a medication you are taking (if you're unsure check with your doctor first) You have an active eating disorder You're pregnant or breastfeeding You have kidney problems and haven't confirmed with your provider whether magnesium-based products are safe for you You have red flag symptoms such as blood in your stool or unintended weight loss. ## Why I Created This Course As a clinician, I've spent more than 10 years helping people with chronic constipation. I've seen firsthand how often people are given conflicting advice about laxatives or avoid them altogether because of fear, shame, and stigma. I've also lived with IBS-C for more than 20 years, so I understand the frustration of trying everything to "fix the root cause" and always ending up back in the same place: feeling like your gut is running the show and never knowing if you'll be able to poop consistently. What I've learned, both personally and professionally, is that improving your quality of life matters. The evidence shows that laxatives play an important role in managing chronic constipation, yet most people are never taught how they fit into the bigger picture. I created this course to change that. To give you clear, practical, evidence-based education so you can stop guessing and feel more confident in the decisions you make about your care. Dr. Rachael Lovink, ND ## It's Time to Stop Guessing You've spent enough time trying to piece together conflicting advice, wondering whether you're doing the right thing, and feeling unsure about where laxatives fit into managing chronic constipation. This course gives you the evidence-based education you've probably never been taught, so you can stop relying on trial and error and feel more confident in the decisions you make about your care. ## When You Join Today, You'll Get: Clear, evidence-based guidance on how laxatives fit into managing chronic constipation A practical framework for understanding the different types of laxatives and when they may be appropriate Strategies to troubleshoot common roadblocks and understand your next steps A BONUS printable constipation-friendly meal plan Lifetime access so you can revisit the lessons whenever you need them BONUS Live Q&A Call with Dr. Rachael (August 20th at 12PM PST or August 27th at 12 PM PST) ## THE INVESTMENT ## $97 Claim your Q&A BONUS by registering now. Doors open August 17th. ## Still Have Questions? ## Frequently Asked Questions I've already tried laxatives and they didn't work. Is this course still for me? Yes. Many people have tried laxatives without ever being taught how they work, when different types may be appropriate, or how they fit into an overall management strategy. This course will help you understand why laxatives don't always work as expected, common reasons people get stuck, and the evidence-based principles behind using them effectively. Can you become dependent on laxatives? This is one of the biggest myths surrounding laxatives, and the answer isn't as simple as yes or no. It depends on the type of constipation you have, why you're using them, and what other strategies you're using to help resolve your constipation. Inside the course, I'll explain what the research says about laxative dependence so you can understand the facts, not the fear. Are laxatives safe to use long term? For many people with chronic constipation, laxatives can play an important role in long-term management. The key is understanding which types of laxatives are appropriate, how they work, and how they fit into your overall management plan. In this course, we'll explore the evidence behind long-term laxative use and address many of the common concerns that keep people from using them with confidence. Which laxative should I take for chronic constipation? There isn't one laxative that's right for everyone. Different laxatives work in different ways, and each has a role depending on your symptoms and circumstances. Rather than recommending a one-size-fits-all solution, this course will help you understand the different options, how they work, and the evidence-based principles behind choosing and using them. What if fibre makes my constipation worse? You're not alone. While fibre is an essential part of long-term gut health, adding more isn't always the answer, especially if you have chronic constipation or IBS-C. In this course, you'll learn how to approach fibre in the context of chronic constipation so that it works for you, not against you. I want to find the root cause. Is this course just about taking laxatives? Not at all. As a clinician, I always look at the bigger picture. Diet, lifestyle, gut health, pelvic floor function, medications, and other contributing factors can all play an important role in chronic constipation. But here's what I've found after more than 10 years in practice. The piece that so many people get stuck on is laxatives. They're often misunderstood, avoided because of fear, or used without a clear understanding of how they fit into managing chronic constipation. This course focuses on that missing piece. It will help you understand where laxatives fit within the bigger picture, so you can feel more confident in your options and stop letting fear or misinformation stand in the way of feeling better. Is this course right for me if I have IBS-C? Yes. This course is designed for people living with chronic constipation, including those with IBS-C. While everyone's situation is different, the education is based on current evidence and will help you better understand the role laxatives can play in managing constipation. Will I be getting individual medical advice? No. This course is designed to educate and empower you with evidence-based information about managing chronic constipation and using laxatives safely and effectively. It isn't a substitute for personalized medical advice, diagnosis, or treatment. If you have concerns about your health or symptoms, you should speak with your healthcare provider. How long will I have access to the course? You'll receive instant access and can work through the lessons at your own pace. You'll also be able to revisit the content whenever you need a refresher. # Ready to Feel More Confident About Managing Your Constipation? Stop guessing. Start understanding how to use laxatives with confidence. ## THE INVESTMENT ## $97 When you register BEFORE August 14th, you get access to a BONUS Live Q&A Call with Dr. Rachael (August 20th at 12PM PST or August 27th at 12 PM PST) Claim your Q&A BONUS by registering now. Doors open August 17th. --- title: "How to Use Laxatives to Get Things Moving - Checkout page" entity: "funnel" canonical_url: "https://www.drlovink.com/how-to-use-laxatives/checkout" markdown_url: "https://www.drlovink.com/llms/funnel/how-to-use-laxatives/checkout" lastmod: "2026-08-14T06:31:38.387Z" --- # You're One Step Away ## from securing access to THE MINI COURSE ### How to Use Laxatives to Get Things Moving ### Step-by-Step Plan for What to Take, When, and What to Do if it's Not Working ## Secure Your Spot! Complete your order below to lock in your Early Bird BONUS. You'll receive a confirmation email straight away, and course access will be available starting August 17th ## Your Order Includes: The complete "How to Use Laxatives to Get Things Moving" course Four self-paced video modules 5-day constipation-friendly meal plan 2 live Q&A calls with Dr. Lovink on August 20th & 27th Lifetime access Watch anytime, at your own pace --- title: "How to Use Laxatives to Get Things Moving - Thank You" entity: "funnel" canonical_url: "https://www.drlovink.com/how-to-use-laxatives/thank-you" markdown_url: "https://www.drlovink.com/llms/funnel/how-to-use-laxatives/thank-you" lastmod: "2026-08-14T06:31:38.387Z" --- # You're In! Thanks for securing your place in the How to Use Laxatives to Get Things Moving MINI COURSE. You've locked in the Early Bird BONUS, and we're looking forward to welcoming you when the course opens on August 17th! Keep an eye on your inbox for an email confirming your enrolment. On August 17th, you'll receive another email giving you access to start the course & a reminder of your BONUS Live Q&A Calls. ## While You Wait Why not get a head start with the Constipation Clarity Checklist? If you've ever wondered whether you've been given the right diagnosis, or whether there's more to your constipation than you've been told, this free checklist is for you. It will help you better understand your symptoms and whether your current diagnosis fits, so you can start the course with greater clarity. [Download the Constipation Clarity Checklist →](/constipation-clarity-checklist/signup) Questions? If you need a hand, simply reply to your confirmation email or contact us at [info@drlovink.com](mailto:info@drlovink.com) We can't wait to welcome you inside the course! --- title: "Morning Motility Reset" entity: "funnel" canonical_url: "https://www.drlovink.com/morningmotilityreset" markdown_url: "https://www.drlovink.com/llms/funnel/morningmotilityreset" lastmod: "2026-08-14T06:31:38.167Z" --- # THE MORNING MOTILITY RESET ## A clinical guide to predictable morning bowel movements from an ND with 10+ years treating chronic constipation ### You're not backed up because you need more fibre or water. ### You're backed up because your gut has stopped responding the way it should and nobody has shown you how to change that. ### This guide does that. ### This IS For You If You've been constipated for months or years and nothing has held You want something grounded in real clinical experience — not advice you've already read a hundred times You're willing to adjust your morning routine and give it a few consistent weeks. You live outside BC, or you want to experience my approach before committing to more ### This Is NOT For You If You're still looking for quick fix You're not open to changing your morning routine (including, potentially, the time you wake up) You're unwilling to eat in the morning (yes, this is key and yes, continuing to avoid this is going to keep you stuck) You have red flag symptoms like blood in stool, unexplained weight loss, or a sudden change in bowel habits- please see your doctor first. # What's Inside The Morning Motility Protocol Exactly what to do in that 90-minute window- and why it works when everything else hasn't. This is the clinical detail most people have never received. Not generic advice. The actual steps, in the right order, with the reasoning behind each one. An Introductory Clear Out Plan Routine alone often won't move backed-up stool. This section tells you which laxatives to start with, what dose to take, how to know if it's working after 2–3 days, and what to do if it's not. Evidence-based, practical, and explained in plain language. Posture & Breathing The mechanics most people have never been taught- that make emptying easier, more complete, and less effortful. Troubleshooting No appetite in the morning? Eating but nothing happens? Going but never feeling empty? These are the sticking points I see in practice every day and this is where 10+ years of clinical experience shows up in a way no generic guide can replicate. A Printable Weekly Tracker + Daily Reflection Questions Designed to help you notice patterns that most people miss and understand what's actually affecting your gut Clinical guide + printable tracker. Instant PDF download. ## Why This Works When Nothing Else Has Most constipation advice treats it like a fibre problem. It's not (and you know that by now). For most people with chronic constipation, it's a gut-brain problem- one that involves motility, the nervous system, the pelvic floor, and the microbiome. Addressing one piece without the others is why nothing has held up to this point. This guide starts at the foundation: your strongest morning motility window and a laxative strategy to get things moving. The two pieces that have to come first before anything else can work. This is where lasting constipation care begins. Built on 10+ years of treating it. ## Stop waiting for your gut to figure it out. ## Meet Your Gut Health Strategist I'm Dr. Rachael Lovink, a licensed Naturopathic Doctor based in Victoria, BC. My clinical practise is focused on chronic digestive conditions, specifically Disorders of Gut-Brain Interaction such as IBS & chronic constipation. My approach is built around strong evidence based guidelines, but infused with the practical, nuanced strategies & tools to make it work in real life. I also have IBS-C myself. So when I say I've tried everything before finding what actually works, I mean it. This guide is the starting point I wish I'd had. ## Disclaimer This resource is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. It does not replace personalized medical advice, diagnosis, or treatment from a licensed healthcare provider. Always consult a qualified healthcare professional before making changes to your diet, lifestyle, or medications. Do not disregard medical advice or delay seeking care because of information in this guide. Dr. Rachael Lovink, ND, provides naturopathic medical care to residents of British Columbia, Canada only. Accessing this resource does not establish a doctor–patient relationship. --- title: "Morning Motility Reset - Checkout page" entity: "funnel" canonical_url: "https://www.drlovink.com/morningmotilityreset/checkout" markdown_url: "https://www.drlovink.com/llms/funnel/morningmotilityreset/checkout" lastmod: "2026-08-14T06:31:38.316Z" --- # The Morning Motility Reset- $22 ##### A science-backed guide to help you poop predictably every morning #### Instant access. Yours to keep. This is the starting point I wish every patient had before trying anything else. Simple, evidence-based, and built around how your gut actually works. -Dr. Rachael Lovink, ND Instant PDF download Printable tracker included Science-backed, no restrictive diet or supplement list Insights delivered over email --- title: "Morning Motility Reset - Thank You" entity: "funnel" canonical_url: "https://www.drlovink.com/morningmotilityreset/thank-you" markdown_url: "https://www.drlovink.com/llms/funnel/morningmotilityreset/thank-you" lastmod: "2026-08-14T06:31:38.409Z" --- # You're in! ## The Morning Motility Reset is on it's way to your inbox. ## Here's What to do Next: 👉 Check your email for the reset (check your promotions/spam folder if you don't see it right away). 👉 Download the reset and set yourself up for tomorrow morning. # Constipation Care Finally Explained # and it STARTS HERE Most chronic constipation isn’t solved by fibre alone, a supplement stack, or a quick laxative....because it isn’t just a gut issue! Your bowels are influenced by the brain, microbiome, and pelvic floor- all of which need to be communicating & coordinating effectively to for pooping to happen predictably. When one piece stalls, the whole system gets stuck. The Morning Motility Reset you just downloaded is your entry point to building better communication between the brain & gut. It taps into a window of opportunity (the morning) that capitalizes on your bodies internal clock (the diurnal pattern of peristaltic activity), so pooping feels easier and more predictable. ## BUT There's More to it... The Morning Motility Reset is powerful- but mornings are only one part of the system. Real change comes from understanding how everything fits together, and having a clear way to apply it. That’s exactly what the [Constipation Confidence Training](/constipationconfidence/home) is designed to give you. Inside, you’ll learn how to make sense of your symptoms, understand what’s actually driving them, and follow a structured, step-by-step approach to supporting your gut in a way that works in real life. This is where things stop feeling scattered and start feeling clear. Where you’re no longer trying to piece things together on your own… and instead have a plan you can actually rely on. If you’ve been dealing with ongoing digestive symptoms and still feel like something hasn’t quite clicked, this is where it does. SHOW ME THE FULL CONSTIPATION PLAN --- title: "Why Nothing Has Worked for Your Constipation: And What Effective Treatment Actually Looks Like" entity: "funnel" canonical_url: "https://www.drlovink.com/why-nothing-has-worked-for-your-constipation" markdown_url: "https://www.drlovink.com/llms/funnel/why-nothing-has-worked-for-your-constipation" lastmod: "2026-08-14T06:31:38.694Z" --- #### FREE MASTERCLASS FOR WOMEN WITH CHRONIC CONSTIPATION # Why Nothing Has Worked for Your Constipation ## And What Effective Treatment Actually Looks Like ##### Discover what may actually be keeping you stuck- and the evidence-based path to more predictable, lasting relief. SIGN UP NOW Get immediate access ## For the Constipation Warrior Who's Tried it All If you’ve tried fibre, magnesium, probiotics, elimination diets, SIBO protocols, supplements- maybe even worked with multiple practitioners- and you’re still bloated, backed up and wondering what the heck you’re missing, this masterclass is for you. In this free masterclass, Dr. Rachael Lovink will show you why constipation can persist despite doing all the “right” things and how to stop chasing the next fix and start understanding what your gut actually needs. SIGN UP NOW Get immediate access ## You've Already Tried So Much! Maybe you’ve been told: “Just eat more fibre.” “Take magnesium.” “Try a probiotic.” “It’s probably SIBO.” “Cut out these foods.” And every time, you think: Maybe THIS is the thing. But weeks or months later, you’re right back where you started. Still constipated. Still bloated. Still thinking about your bowel movements way more than any human should have to. And wondering: "Why does nothing seem to actually fix this?" ## HERE'S WHAT I WANT YOU TO KNOW: ## You don't need another random gut protocol. You need to understand why the things you've already tried haven't worked. Because chronic constipation isn't one single problem with one universal solution. Two people can have what looks like the exact same symptom- constipation- for very different reasons. Which means something that works beautifully for one person can do very little for another. And when no one has properly identified what may be keeping you stuck, it's easy to spend years cycling through diets, supplements, tests and protocols without getting the lasting change you're looking for. That's what we're going to unpack in this free masterclass. SIGN UP NOW Get immediate access ## In This Free Masterclass, You'll Discover: Why “doing all the right things” may still leave you constipated We'll unpack why fibre, magnesium, probiotics, restrictive diets and gut protocols can help some people- while leaving others just as frustrated. What your “normal” tests may not explain You'll understand why very real constipation symptoms can persist even when scopes, scans or bloodwork haven't given you a satisfying answer. Why the right intervention at the wrong time may still fail Sometimes it’s not that what you tried was wrong — it may simply have been the wrong step at that point in your treatment. You’ll learn why the order in which you address constipation can make a difference. What a more strategic approach to constipation looks like You'll see how I think through chronic constipation so you can begin to understand where previous approaches may have missed the mark. ## BY THE END OF THIS MASTERCLASS... I don't want you thinking: “ Great. Another protocol to follow. ” I want you thinking: ## “Ohhhh. NOW I understand why I've been stuck.” You'll walk away with a clearer understanding of why your constipation has persisted despite everything you've tried- and what a more thoughtful path forward can look like. SIGN UP NOW Get immediate access #### Meet Your Gut Health Strategist ## Hi, I'm Dr. Rachael Lovink #### Naturopathic Doctor And I don't just work with constipation. I've lived it. I have IBS-C, so I know what it's like to keep searching for the thing you're missing. To try something new and wonder: “Is this finally going to work?” And to feel incredibly frustrated when your gut doesn't seem to respond the way it's “supposed” to. What changed my perspective wasn't discovering one magical supplement or protocol. It was understanding that chronic constipation requires us to stop chasing symptoms and start looking more strategically at why someone is constipated in the first place. I've now spent more than a decade working with patients and helping them make sense of complicated digestive symptoms. And in this masterclass, I'm going to help you start making sense of yours. ## This Masterclass is For You If: You’ve been dealing with constipation for years. We'll unpack why fibre, magnesium, probiotics, restrictive diets and gut protocols can help some people- while leaving others just as frustrated. You’ve tried multiple supplements, diets, protocols or practitioners. You'll understand why very real constipation symptoms can persist even when scopes, scans or bloodwork haven't given you a satisfying answer. You’ve been told your testing looks “normal,” but you know something still isn't right. Sometimes it’s not that what you tried was wrong — it may simply have been the wrong step at that point in your treatment. You’ll learn why the order in which you address constipation can make a difference. You’re tired of constantly experimenting with your gut. You'll see how I think through chronic constipation so you can begin to understand where previous approaches may have missed the mark. You don't want another trendy hack. You want to understand what's actually going on. If you're nodding along... You're exactly who I created this for. SIGN UP NOW Get immediate access --- title: "Why Nothing Has Worked for Your Constipation: And What Effective Treatment Actually Looks Like - Watch Constipation Masterclass" entity: "funnel" canonical_url: "https://www.drlovink.com/why-nothing-has-worked-for-your-constipation/watch-now" markdown_url: "https://www.drlovink.com/llms/funnel/why-nothing-has-worked-for-your-constipation/watch-now" lastmod: "2026-08-14T06:31:38.431Z" --- ## WATCH MASTERCLASS ## Why Nothing Has Worked For Your Constipation And What Effective Treatment Looks Like with Dr. Rachael Lovink, ND ## Your Next Step: A Clear Plan for Using Laxatives Of everything we covered today, one part tends to generate the most questions, and the most fear: the laxative piece. Not knowing what to take. Not knowing when to change something. Worrying you'll become dependent, or that you're doing it wrong. ## How to Use Laxatives to Get Things Moving ## A step-by-step plan for what to take, when to take it and what to do if it's not working ## is the resource for that exact step ## Inside You'll Get: The framework for choosing the right laxative and knowing when to adjust it How to build a morning routine that supports it How to troubleshoot when something isn't working, instead of giving up on it 5-day constipation friendly meal plan ## Investment: $97 ## BONUS: Access to Live Q&A when you register before August 7th BE THE FIRST TO KNOW WHEN IT DROPS Based in BC and want more personalized, one-on-one support? BOOK MY FREE GUT CLARITY CALL NOW --- title: "Why You Still Have Gut Symptoms- Even When All the Tests Are “Normal”" entity: "blog" canonical_url: "https://www.drlovink.com/blog/disorders-of-gut-brain-interaction" markdown_url: "https://www.drlovink.com/llms/blog/disorders-of-gut-brain-interaction" lastmod: "2024-05-03T17:38:00.000Z" --- If you’ve been living with chronic bloating, constipation, or unpredictable digestion, you know how draining it can be. You do everything right- eat healthy, take supplements, manage stress...and yet your gut still feels off. Then you see your doctor, only to be told that everything looks normal. But deep down, you know it’s not. So what’s actually going on? It’s not in your head- it’s in your gut–brain connection. Most people with ongoing gut symptoms aren’t dealing with inflammation or infection. They’re dealing with what’s called a Disorder of Gut–Brain Interaction (DGBI)- a legitimate, evidence-based condition recognized by leading gastroenterology societies. In DGBIs, the digestive system looks normal but doesn’t function normally. The nerves, muscles, and communication between the gut, brain, and pelvic floor are out of sync. This can cause constipation, diarrhea, bloating, pain, or that constant feeling that your gut never quite settles. What your doctor means when they say “everything looks normal” When your tests come back clear, your doctor isn’t saying your symptoms aren’t real- they’re saying there’s no serious disease. The problem is, that often leaves people wondering why they still feel awful. That’s where DGBIs come in- conditions where the gut looks healthy, but its communication with the brain, gut and pelvic floor is off. Managing DGBIs requires more than reassurance. It takes personalized guidance with diet, behaviour, and sometimes medication. Most primary care settings just don’t have the time or training for that level of detail- but with the right framework and support, consistent relief is absolutely possible. What actually helps Chronic constipation, bloating, and IBS-type symptoms aren’t solved by another test or supplement. They improve when you address the whole system- the gut, brain, and pelvic floor- together. Evidence-based care focuses on: - Building consistent routines that support motility - Supporting nervous system regulation to calm gut sensitivity - Using the right type and timing of fibre or laxatives - Re-training pelvic floor coordination if needed - Expanding your diet again, not shrinking it This is where strategy and personalization make all the difference. Where to start If you’re ready to get your bowels moving again, start here: - Do the Morning Motility Reset: a simple, evidence-based daily routine to kickstart your gut’s natural movement. [GRAB IT HERE](/morningmotilityreset/welcome) . - Watch the Constipation Masterclass: "Why You’re Still Constipated, Even When You’re Doing Everything “Right”. Understand why you’re stuck and learn the system that actually restores motility, instead of chasing supplements or diets. [WATCH IT HERE](/constipationfreemasterclass/why-you-re-still-constipated-free-masterclass) . - Book a Gut Care Call (BC residents only): if you’re in British Columbia and want personalized, 1:1 naturopathic care, this is where we map out your next steps together. [Book a FREE GUT CLARITY CALL.](https://betahealth.janeapp.com/#/staff_member/91) The bottom line You’re not constipated because you’re doing something wrong. You’re constipated because your gut’s communication system needs "retraining". With the right approach- one that rebuilds rhythm, routine, and regulation- you can go from unpredictable and backed up to confident and consistent. --- title: "Eating “Healthier” and Not Feeling Better?" entity: "blog" canonical_url: "https://www.drlovink.com/blog/eating-healthier-and-not-feeling-better" markdown_url: "https://www.drlovink.com/llms/blog/eating-healthier-and-not-feeling-better" lastmod: "2021-03-13T04:00:00.000Z" --- Have you had this experience? You’ve started to eat “healthier”, maybe you’ve gone vegan, maybe you’ve started eating more plants, maybe you’ve taken out gluten and dairy, and you actually start feeling worse? This happens a lot more than you think! I often see this, in particular, with patients who decide to adopt a Vegan diet. This is so frustrating and confusing and can be really discouraging. However, it doesn’t necessarily mean the diet you’ve decided to adopt is bad or wrong for you (although you may also want to be open to the idea that it may not be ideal for you), it just may mean there are a few kinks you need to be aware of and sort out. #### Here are some of the most common reasons why eating “healthier” may make you feel worse: 1) You’re feeding bacteria . Eating “healthier” often involves adding more plant material, aka fibre, into the diet. Fibre has many health benefits including helping to keep you satiated, bulking stool to help with constipation and regulating blood sugar. In particular, soluble fibre acts a source of fuel for bacteria in the large intestine, who then ferment it to produce health-promoting Short-Chain Fatty Acids (SCFA). Going from low to high fibre can initially produce discomfort and increased gassiness as you suddenly start feeding the bacteria. In other cases, this may be because you have an imbalanced bacterial population in the large intestine AND/OR you have an overgrowth of bacteria in the small intestine (not where you want large numbers of bacteria). Solution : start slow with upping your fibre intake. And if you’re still having problems, talk to a license health professional about the possibility of a bacterial overgrowth in the small intestine (SIBO). 2) You’ve started eating more packaged/processed “green washed” foods . I’ve talked about this in earlier posts, but this often happens when individuals adopt a vegan diet and rely on packaged alternative “meat” products. These foods appear to healthy but often contain many undesirable ingredients such as added sugars, oils, emulsifiers/thickeners, flavouring and other filler materials. This is called a “green-washed” label as it has catchy/trendy words such as organic, vegan, natural, etc, but in reality contains many “unhealthy” ingredients. In my opinion, this is a deceptive and tricky marketing tactic that does a huge disservice to individuals who are striving to make healthier choices. Solution : Read your labels and try to avoid added sugars, oils, emulsifiers/thickeners, flavouring and colouring agents. Even better, if you’re adopting a vegan diet try to soak and cook your own legumes to make a variety of high protein dishes. If you check out my [7-Day Reset Guide](https://drlovink.com/fix-my-gut/7-day-gut-reset/) I have some great vegan recipes. 3) You’ve accidentally reduced your protein and/or iron intake . Again, this mostly happens when going vegan and/or vegetarian. Insufficient protein at meals can lead to blood sugar regulation problems and general fatigue. Not getting enough iron can also be a problem, especially for menstruating women. Solution: Aim for 30 g of protein/meal. If you’re relying on plant-sources of iron be sure to soak your legumes & grains before cooking to help make the iron more accessible for absorption. Other good sources of protein include: nuts, seeds, organic soy products and fermented/sprouted plant protein powders (hemp protein is great). 4) You’ve eliminated or cut back too far on carbs. To all my lady friends, carbs are your friends!! Taking them out entirely or going too low can cause all kinds of hormone, energy and mood problems, to name a few. Also, carb containing foods are often a major source of fibre for your good gut bacteria. Going too low starves your good gut bacteria from their food source and over long periods of time can actually create/worsen digestive issues. Solution: If you’ve eliminated/reduced carbs for a weight or blood sugar issue, it’s important to not throw the baby out with the bath water. Not all carbs are “bad”. The above health issues most often come from either eating too many refined/simple carbs or from over-fueling (ie. eating more calories than your body needs). You don’t need to completely eliminate carbs, instead I’d suggest focusing on eating complex carbs (such as yams, sweet potatoes, potatoes, whole oats, rice, quinoa, squash, etc) and pairing them with protein and healthy fats. 5) You’ve created stress around food. Being overly restrictive and/or obsessed with your food intake can cause significant distress and emotional fatigue. Even in your best attempts to be healthy, having a balanced and healthy relationship with food is key to feeling your best long term. Solution: If you’re on a short-term elimination-type of diet, try to reframe it and know that you are working on the underlying health issues so you can work towards the broadest diet possible. You should NOT be on an elimination or restrictive diet forever. If you’ve gotten yourself backed into a corner eating a small amount or variety of foods, then it’s time to seek help in understanding why you’re not able to thrive on a broader diet. Try to be mindful when you eat and make peace with food, it is meant to be a source of pleasure and fulfillment. There are many other reasons, but these are some of the most common issues I see with my patients. Striving for a healthier diet is fantastic!….it’s just important that you question and are open to making adjustments if you’re not feeling your best. And I can honestly say that there is no best way of eating, except the one that makes your thrive. If you’re not feeling well, it’s time to re-evaluate. Focus on whole foods, lots of plants and as much variety as you can. The rest is really an “n” of 1 experiment. [Read more about Dr. Rachael Lovink, ND](/about) [Read more about Dr. Lovink's 1:1 care process called the Gut Care Roadmap](/work-with-me) Disclaimer The information provided in this blog post is for educational and informational purposes only and is not intended as medical advice. The information should not be used to diagnose, treat, or prevent any health issue or disease without consulting a qualified healthcare professional. The author of this blog and the website do not bear any responsibility for any actions taken based on the information provided in this blog. --- title: "Food reactions in chronic gut conditions: A clear, grounded explanation" entity: "blog" canonical_url: "https://www.drlovink.com/blog/food-reactions-in-chronic-gut-conditions-a-clear-grounded-explanation" markdown_url: "https://www.drlovink.com/llms/blog/food-reactions-in-chronic-gut-conditions-a-clear-grounded-explanation" lastmod: "2026-01-24T17:33:00.000Z" --- If you have chronic gut symptoms, it’s easy to assume food is the problem. You eat, symptoms flare, and so you start taking foods out. But when reactions are inconsistent from one "exposure" to the next, or symptoms persist despite restriction, it’s often a sign that food alone isn’t the driver. This is especially relevant for people with chronic functional gut conditions, where food reactions are usually about how the gut is responding, not the food itself. (If you’ve had ongoing symptoms, normal testing, and still don’t have a clear explanation, you might have what's called a Disorders of Gut–Brain Interaction. You can learn more about them [HERE](/blog/disorders-of-gut-brain-interaction) ). What follows breaks down why food reactions happen in this context, why eliminating foods so often falls short, and what’s actually worth paying attention to instead. “Food sensitivity” isn’t a diagnosis For many people with chronic gut symptoms, “food sensitivity” becomes the explanation when eating reliably triggers symptoms. What that usually reflects is this: - symptoms worsen after eating - certain foods feel harder to tolerate - avoidance brings short-term relief That experience is real. But “food sensitivity” itself isn’t a medical diagnosis, and it doesn’t point to a single mechanism or treatment. Most commercial food sensitivity tests aren’t supported by good evidence. They don’t reliably identify foods that are causing symptoms, and they rarely explain why reactions are happening. In chronic functional gut conditions, this label often keeps attention focused on eliminating foods, even when restriction isn’t changing the underlying pattern. More often, the issue isn’t a reaction to food. It’s how the gut is responding during digestion. A sensitive gut reacts more strongly to normal digestion In functional gut conditions, the gut isn’t damaged or inflamed. It’s more reactive. That means everyday digestive events that most people barely register, like the gut stretching after a meal, normal gas, or food moving through the intestines, can feel uncomfortable, intense, or even painful. Foods don’t need to be harmful to trigger symptoms. They only need to increase pressure, volume, fermentation, or digestive workload in a gut that’s already on high alert. This is why reactions can feel out of proportion to what was eaten, and why the same food can feel fine one day and intolerable the next. Fermentation and pressure matter more than “bad foods” Some carbohydrates pull water into the gut and ferment more quickly. This increases gas and pressure. In a sensitive gut, that pressure is felt more intensely. This helps explain why short-term approaches that reduce fermentable load (eg. the Low FODMAP diet) can reduce symptoms for some people. Not because foods are inherently problematic, but because the digestive system is temporarily less challenged. Over time, however, long-term restriction often reduces tolerance rather than restoring it. Constipation amplifies food reactions Constipation changes how food feels in the body. When stool is backed up, slow moving, or difficult to evacuate, eating almost anything can increase bloating and discomfort. In these cases, food often gets blamed simply because it was the most recent input. The underlying driver is frequently impaired motility or evacuation, not the specific food itself. This is especially relevant in chronic constipation and constipation-predominant gut patterns. The nervous system plays a real role The gut and brain are closely connected. After repeated uncomfortable meals, the body can begin to anticipate symptoms around eating. This increases gut sensitivity and symptom intensity. This isn’t imagined or psychological. It’s a physiological amplification of gut signalling. Some true intolerances exist, but they’re specific Certain intolerances do occur, such as lactose intolerance or other carbohydrate malabsorptions. These are digestive capacity issues , not immune reactions. They tend to be dose-dependent, inconsistent, and influenced by factors like stress, sleep, hormones, and motility. They don’t usually explain widespread reactions to many unrelated foods. A more useful way to think about food reactions Instead of asking: “What foods am I sensitive to?” More helpful questions are: - What increases pressure or distension in my gut? - Is constipation or slow motility contributing? - Is my nervous system amplifying symptoms around meals? - Am I stuck in restriction that’s shrinking tolerance over time? Food reactions are usually about context, not villains. The goal is tolerance, not perfection For most people with chronic gut symptoms, progress looks like: - fewer fear foods - less symptom amplification - more flexibility - more trust in their body Not zero reactions. You don’t need a diagnosis of food sensitivity to justify your symptoms. They’re real. They just require a broader explanation. Want help applying this to your own symptoms? Understanding food reactions is one piece of the picture. Applying it in a way that actually improves symptoms takes structure, nuance, and support. I work with people who have chronic gut symptoms and normal testing to: - identify what’s actually driving their reactions - reduce unnecessary restriction - improve tolerance over time - create a plan that fits real life [You can learn more about working with me here.](/the-gut-rhythm-method) --- title: "Food “Sensitivities” are NOT the Root Cause of your Digestive Problems" entity: "blog" canonical_url: "https://www.drlovink.com/blog/food-sensitivities-are-not-the-root-cause-of-your-digestive-problems" markdown_url: "https://www.drlovink.com/llms/blog/food-sensitivities-are-not-the-root-cause-of-your-digestive-problems" lastmod: "2021-05-02T03:00:00.000Z" --- This is one of the most common requests/questions I get from patients… “I can’t figure out what foods I’m reacting to. Can we do a food sensitivity test?” My answer is, No. Here’s why.... I only run a test if I think that the outcome/result of that test is going to do 1 or more of the following : - Change your treatment plan by providing unique insight that we can’t otherwise gather from your clinical presentation (signs/symptoms). - When there are many competing possible diagnosis and running the test is going to shorten the timeline to figuring that out. - When we need a benchmark for your progress. Patients are often drawn by the allure of the food sensitivity test in hopes that identifying & avoiding certain foods will solve “x” symptom/health condition. Aside from the fact that these tests are not reliable & evidence does not support their use, they are often very misleading and, dare I say, dangerous in many situations. Why? Because food isn’t the problem . Yes, there may be certain foods that are causing your symptoms. But, it’s not because you have an inherent “sensitivity” to that food. It’s because there is an underlying issue that has created an environment conducive for these “reactions” to occur (more on this below). On top of that, when a person sees a list of foods that are labelled as “red” (to avoid) or “yellow” (may want to avoid), they often walk away with an instilled fear of these foods. In many cases, I’ve had patient show up in my office years after having had a food sensitivity test (that told them they were sensitive to broccoli or kale or apples, etc) and have yet to reintroduce those foods because of fear. In my opinion, this has the potential to create far more harm than good. Food sensitivities are often temporary and will disappear once the underlying cause has been addressed. Food is not the problem, the underlying cause is. Here are some of the most common reasons why you may be “reacting” to a certain food… Top Reasons you may be reacting to certain foods: - You have IBS (and have visceral hypersensitivity) - You have a carbohydrate malabsorption - You have an enzyme deficiency (eg. lactose intolerance) - The effects of chronic stress - Poor meal hygiene. This includes things such as not chewing your food properly, eating too quickly or eating on the go. - You have an infection such as H pylori - You are experiencing a nocebo effect - You have celiac disease - You have GERD - You have functional dyspepsia (a gut-brain disorder) So, after all is said and done. If you seem to be reacting to or getting symptoms from a number of foods and can’t figure it out, what do you do? YOU HAVE TO IDENTIFY & TREAT THE UNDERLYING PROBLEM . Here are my final parting words… There are a lot of “functional” tests out there, which look really appealing and seem like they might give you a clear-cut answer to your “x” health problem. But, in my experience, you’ve got to be very discerning about why you’re using the test. Go back to the top of my article and go through the list of reasons why I run a test (you’ll likely want to do this with your healthcare practitioner) and if it doesn’t do those things then it’s probably not worth your money. Even with all their glam and glitter, these tests can be misleading, be prone to misinterpreting and often are NOT based on any significant evidence. I would wayyyyyyyy rather a patient spend $500 on buying a meal delivery service (if they don’t have time to cook), or more appointments with me so we can address the underlying issues, or on self-care (like a massage or childcare) to help manage their stress. These are the things that will get you closer to your goal, of feeling better in your gut and able to enjoy a greater bandwidth of foods! In health, Dr. L [Read more about Dr. Rachael Lovink, ND](/about) [Read more about Dr. Lovink's 1:1 care process called the Gut Care Roadmap](/work-with-me) Disclaimer The information provided in this blog post is for educational and informational purposes only and is not intended as medical advice. The information should not be used to diagnose, treat, or prevent any health issue or disease without consulting a qualified healthcare professional. The author of this blog and the website do not bear any responsibility for any actions taken based on the information provided in this blog. --- title: "Half of Women With Chronic Gut Symptoms Are Struggling With Food in a Way Nobody Is Talking About" entity: "blog" canonical_url: "https://www.drlovink.com/blog/half-of-women-with-chronic-gut-symptoms-are-struggling-with-food-in-a-way-nobody-is-talking-about" markdown_url: "https://www.drlovink.com/llms/blog/half-of-women-with-chronic-gut-symptoms-are-struggling-with-food-in-a-way-nobody-is-talking-about" lastmod: "2026-03-28T20:03:12.000Z" --- When a patient with chronic gut symptoms comes in asking for food sensitivity testing, I recognize the story before she's finished telling it. Years of symptoms. Foods quietly removed, one by one. A gut that feels unpredictable and a relationship with eating that has, somewhere along the way, gotten complicated. Sometimes it looks like being careful, eating clean, doing the right things. Other times there's a history of disordered eating that she's carried for years. But the pattern is almost always the same, and the test she's asking for won't get her where she needs to go. IgG food sensitivity testing isn't something I recommend for chronic gut symptoms The evidence just isn't there. What these tests measure, IgG antibodies, often just reflects how frequently you eat a food, not whether it's causing your symptoms. And for someone already carrying the weight of a complicated relationship with food, a list of "positive" results tends to make things worse. Leading to more restriction, more fear, more foods to avoid. And that's what I want to talk about today...this conversation points to something much bigger that most gut care is still largely missing. The numbers are hard to ignore A study published earlier this year in Gastroenterology assessed over 4,000 adults for Disorders of Gut-Brain Interaction (DGBIs, the umbrella that includes IBS, functional constipation, and related conditions) alongside avoidant and restrictive eating patterns. A what they found was significant... 1 in 3 adults with a Disorder of Gut-Brain Interaction screened positive for avoidant or restrictive patterns around food. For those with IBS specifically, that number was closer to 1 in 2. And as the number of gut regions affected increased, so did the prevalence, reaching over 60% in those with the most widespread symptoms. Women with both gut symptoms and restrictive eating patterns also had significantly higher rates of anxiety and depression, lower quality of life, more difficulty participating in social activities, and higher healthcare use than those with gut symptoms alone. The study's conclusion was direct: routine screening for how patients relate to food should be standard in gut care. But in my experience, it rarely happens. Why this intersection exists If you've been living with chronic gut symptoms for any length of time, this probably isn't hard to understand. When eating consistently leads to bloating, pain, or unpredictable bowel movements, your body learns to be cautious. Foods get quietly removed. Meals become something to manage rather than enjoy. Over time, the list of safe foods shrinks and the mental load around eating grows. This isn't a character flaw. It's adaptation. Your brain & nervous system doing exactly what it's designed to do, protect you from discomfort. But here's the part that matters: that adaptation can become part of what's driving your symptoms. How restriction worsens gut symptoms There are several mechanisms at play, and they're worth understanding... - Motility slows. Adequate food volume is one of the key signals that drives bowel movement. When your caloric intake drops, whether through deliberate restriction or simply not feeling hungry, transit slows. If you're already dealing with constipation or sluggish motility, this creates a cycle that's hard to break. - Your microbiome suffers. Dietary diversity is one of the most important drivers of a healthy gut microbiome. Long-term elimination of whole food groups reduces that diversity, which in turn affects motility, gut-brain signaling, and how severe your symptoms feel day to day. - Your nervous system stays activated . Fear and anxiety around food keep your nervous system in a low-grade state of alert. And a nervous system that isn't in rest-and-digest mode is a gut that won't function well. Stress and hypervigilance around eating directly suppress the motility signals your gut relies on. - The gastrocolic reflex weakens. This is your body's built-in signal, triggered by eating, that tells your colon it's time to move. When meals are skipped, delayed, or eaten in a state of anxiety, this reflex doesn't fire properly. Over time it becomes quieter and harder to re-engage. - Visceral hypersensitivity increases. When your gut is chronically backed up or reactive, normal sensations feel amplified. This can make food reactions feel more severe than they actually are, reinforcing the belief that food is the problem and deepening the restriction further. These mechanisms don't operate in isolation. They compound each other. And none of them get better with another elimination diet. Why this keeps getting missed Part of it is that food feels like the obvious lever. Symptoms show up around mealtimes. Certain foods seem to correlate with flares. It makes intuitive sense to start there. But the bigger issue is that almost everything in the wellness space confirms it. Clean eating. Elimination diets. Food sensitivity testing. Gut healing protocols. The message is consistent and loud: find the bad food, remove it, heal your gut. And it's not just coming from wellness influencers... Even in naturopathic training, a model that prides itself on treating the whole person, food elimination is often the default recommendation for gut symptoms. It gets handed out broadly, without always considering the food journey you may have already been on. I know because I lived it. I followed protocol after protocol. Restricted carefully. Ate clean. Genuinely believed that if I could get precise enough, my gut would finally settle. What I didn't see at the time was that the restriction was part of the problem. And this is the piece that keeps getting missed. Not because the question of food is irrelevant, but because it's being asked in the wrong way. Here's what often doesn't get explained: there are many reasons symptoms flare at mealtimes that have nothing to do with what you're eating. - Visceral hypersensitivity means your gut nerves are amplifying normal sensations into pain or discomfort. - Backup and bloat from sluggish motility creates pressure that gets worse when you add food on top. - A nervous system running on high alert suppresses the very signals your gut needs to move properly. - Poor meal hygiene, eating rushed, distracted, or in a state of stress, interrupts the reflexes that drive healthy digestion. None of those are fixed by removing a food. They require entirely different tools. What needs to change Before reaching for elimination, we need to start asking different questions. Not just what you're eating, but how eating feels. Whether food has become something to fear rather than enjoy. Whether the mental load around meals has quietly taken over. There are validated screening tools that can help open that conversation. Questions like: - Are you satisfied with your eating patterns? - Does your weight affect the way you feel about yourself? - Would you say that food dominates your life? Simple questions. But ones that rarely get asked in a gut health appointment. And if the answers point to a complicated food journey, more restriction is rarely the answer. What you actually need is someone willing to look at that journey honestly. To work gently with the hypervigilance that's built up. To support your nervous system in coming out of the low-grade threat response that food has become. To rebuild nutritional sufficiency and predictable structure, so your body finally has enough safety and input to move the way it's supposed to. And that's the conversation I've built my practice around. Because so much of this lives quietly in the background. In the foods that have gradually disappeared from your plate. In the mental energy spent navigating every meal. In the shame that doesn't get named because it doesn't look like an eating disorder, it just looks like someone who's really careful about what she eats. I see it. And I know how long you may have been carrying it. Your gut deserves support that goes beyond the food. And so does your relationship with eating. If you're in BC and ready for care that looks at the whole picture, I'd love to work with you. [Book a Gut Clarity Call here to get started.](https://betahealth.janeapp.com/#/staff_member/91) Other Resources: Y ou don't need a formal diagnosis to deserve support. If any of this resonated, if food feels complicated, stressful, or like it takes up more space than it should, please know that help is available. NEDIC (National Eating Disorder Information Centre) Canada's only national toll-free helpline and live chat for anyone affected by disordered eating or eating disorders. Helpline: 1-866-NEDIC-20 Live chat: [www.nedic.ca](http://www.nedic.ca) Monday to Thursday 9am–9pm EST, Friday 9am–5pm EST NIED (National Initiative for Eating Disorders) Resources, education, and support for individuals and caregivers across Canada. [www.nied.ca](http://www.nied.ca) References: Flack R, Brownlow G, Burton-Murray H, Palsson O, Aziz I. The prevalence and burden of avoidant/restrictive food intake disorder symptoms in adults with disorders of gut-brain interaction: a population-based study. Gastroenterology. 2026;170:365–374. [https://doi.org/10.1053/j.gastro.2025.07.043](https://doi.org/10.1053/j.gastro.2025.07.043) Cotton MA, Ball C, Robinson P. Four simple questions can help screen for eating disorders (Eating Disorder Screen for Primary Care, ESP). Journal of General Internal Medicine. 2003;18(1):53–56. [https://doi.org/10.1046/j.1525-1497.2003.20374.x](https://doi.org/10.1046/j.1525-1497.2003.20374.x) Morgan JF, Reid F, Lacey JH. The SCOFF questionnaire: assessment of a new screening tool for eating disorders. BMJ. 1999;319:1467–1468. [https://doi.org/10.1136/bmj.319.7223.1467](https://doi.org/10.1136/bmj.319.7223.1467) --- title: "How to Stop Rushing and Start Pooping: A 10-Second Strategy That Actually Helps" entity: "blog" canonical_url: "https://www.drlovink.com/blog/how-to-stop-rushing-and-start-pooping-a-10-second-strategy-that-actually-helps" markdown_url: "https://www.drlovink.com/llms/blog/how-to-stop-rushing-and-start-pooping-a-10-second-strategy-that-actually-helps" lastmod: "2025-06-11T18:45:31.000Z" --- You’re doing all the right things. Eating well (most days). Trying to get enough fiber. Maybe even taking magnesium. But here’s what no one tells you: When you’re always rushing, always clenching, always overriding your body’s cues- your gut can’t let go. Even if you’re pooping once a day, you might still feel: - Bloated right after meals - Gassy and heavy by afternoon - Like you never fully “finished” your bowel movement This is sneaky constipation. And more often than not, it’s driven by SNEAKY STRESS. Sneaky stress shows up like this: - Rushing through your mornings without sitting down to eat - Skipping meals or eating while multitasking - Holding tension in your belly, jaw, or glutes all day - Controlling your food to avoid symptoms - Ignoring (or missing) the urge to go Your nervous system stays in fight-or-flight, and your gut gets the message: It’s not safe to release. The result? Sneaky constipation & BACK UP BLOAT. What is backup bloat- and why it matters When stool sits in your colon too long (even if you’re pooping daily), your gut bacteria start fermenting it- which leads to: - Trapped gas - Increased bloating - Harder, drier stool that’s even more difficult to pass This backup triggers a familiar cycle: - You eat → Your gastrocolic reflex kicks in to help move things - But there’s already a traffic jam in your gut - So you bloat, cramp, or feel urgent- but don’t actually pass much When the gastrocolic reflex adds to the problem Your gastrocolic reflex is a natural response that tells your colon to contract when you eat. But in IBS, slow motility, or chronic constipation, this reflex can become: - Overactive (causing cramping or urgency with no relief) - Ineffective (triggering movement with nowhere to go) - A source of anxiety (as post-meal discomfort becomes a daily pattern) All of this feeds into a loop of bloating, straining, gut-focused worry… and more TENSION. The antidote? Pause and create space. The most effective place to start isn’t with more fiber or stricter food rules. It’s with your nervous system. And the first step is building moments of pause into your day- consistently. Try this 10-second gut reset Set a reminder on your phone that pops up 3-5x's per day that reminds you to: - Breath into your belly - Unclench your jaw, glutes, and gut - Drop your shoulders - Ask: “Am I holding? Can I soften?” These micro-pauses (repeated throughout the day) shift your system into a state of safety and release- the environment your gut needs to move. Practising before & after meals is an especially good time to help optimize & regulate that gastrocolic reflex (see above); which, over time, helps to build a more regular & predictable poop pattern. Want to go deeper? This is one of the first strategies I teach inside the Gut Rhythm Method™ - my evidence-based, 4-step process for long-term constipation relief. Together, we: - Clear the backlog (yes, sometimes with laxative support) - Identify your constipation pattern - Rebuild your gut’s natural motility rhythm - Create sustainable routines that support flow, safety, and consistency - Build safety & freedom with food again If you’re ready to feel lighter, more regular, and back in sync with your gut- Book a free Gut Clarity call below Your gut can feel better. And your life doesn’t have to revolve around symptoms. --- title: "Laxatives Aren't a Last Resort: What the Evidence Actually Says About Treating Chronic Constipation" entity: "blog" canonical_url: "https://www.drlovink.com/blog/laxatives-aren-t-failure-they-re-strategy" markdown_url: "https://www.drlovink.com/llms/blog/laxatives-aren-t-failure-they-re-strategy" lastmod: "2025-11-03T22:05:00.000Z" --- If you've been constipated for a long time, you've probably absorbed some very specific beliefs along the way. - Laxatives are habit forming. - They're a last resort, something you reach for once everything else has failed. - If you do use them, it should only be short term. - Real relief is supposed to come "naturally." - And the truly effective path is finding and treating the "root cause." I want to name all of that directly, because none of it holds up the way you've been told it does. And it's probably part of what's keeping you stuck. Why Fibre Alone Often Isn’t Enough Somewhere in that story, fibre became the "natural," acceptable first move, and laxatives became the last resort. But if your gut is already backed up, more fibre is like piling traffic onto a jammed highway. Nothing moves. The pressure just builds. That stretched, uncomfortable feeling after a "healthy" high-fibre meal? That's often back up bloat, a sign your system needs help before fibre can do its job. Laxatives (or a pro-motility medication) are often a necessary first step to help clear out retained stool, wake motility back up, and create the conditions fibre and routine actually need to work. Laxatives Aren't a Last Resort. They're First-Line, Evidence-Based Care. In 10+ years treating chronic constipation and Disorders of Gut-Brain Interaction, I've heard the "last resort" belief more than almost any other. Here's the truth: laxatives are recommended as first-line care for chronic constipation by the American Gastroenterological Association (AGA), the American College of Gastroenterology (ACG), and the Rome Foundation. Essentially all the major organizations that write guidelines on how to effectively treat constipation acknowledge that they are safe and should be used as part of an evidence-based plan. They aren't what you turn to after everything else has failed. They're often where an effective plan starts. I think of them the way I think of reading glasses. They don't correct your eyes, they make it possible to see clearly. Laxatives work the same way for your gut. They create the conditions for the rest of the plan (routines, fibre, nervous system regulation, gut-brain tools) to actually take hold. When and How Laxatives Are Used in Chronic Constipation Care In evidence-based constipation management, laxatives and medications are used in two key ways: - As part of an initial clear-out ( aka. "reset"): When stool retention and backup bloat are present, the first goal is to clear space so the gut can respond again. A structured clear-out- using osmotic and, if needed, stimulant laxatives- helps reset the system and restore movement. I walk through how to safely approach this inside my [Gut Rhythm Starter Plan,](/gutrhythmstarterplan/welcome) which teaches how to move from relief to retraining with confidence. - As ongoing support when motility needs help: For many people with chronic constipation, the colon’s natural motility remains sluggish even after routines, fibre, and nervous system regulation are in place. In these cases, long-term laxative or prescription medication use may be part of sustainable management. Keep in mind, this isn’t one-size-fits-all. The right fit depends on your constipation subtype, medical history, and how your body responds. Finding that fit takes time and collaboration with a licensed ND or MD who can monitor progress and ensure long-term safety. Laxatives fit within a broader plan that includes meal timing, motility cues, and gut-brain support. When used thoughtfully, they’re what help transform short-term relief into long-term predictability and confidence with your gut. (Side note: This is the foundation I teach inside the [Constipation Confidence Course](/constipation-confidence-course-waitlist) - where we take these concepts step by step so you can understand how to apply them in real life.) The "Root Cause" Doesn't Always Exist If you've been constipated for months, years, or for as long as you can remember, that's information. It's telling you this was never going to resolve with the right supplement or the right diet alone. Likely, your bowels need support. That's not failure. And it's not "taking the easy way out". Continuing to chase a "natural" answer that hasn't come has a cost. Your time. Your energy. Your quality of life. And so if you've genuinely tried everything and you're still stuck, this is often a sign you do need laxatives as part of your plan. And in fact, using them properly can be the catalyst that then allows some of the things you've been trying to actually work. It's one part of a plan built to give you your life back. Doesn't that seem worth it? Your Next Steps If you're ready to stop guessing and build a morning that actually works with your body, that's what the [Morning Motility Reset](/morningmotilityreset/welcome) walks you through: the routine, and a mini clear-out to help you get moving in the first place. [Grab the Morning Motility Reset](/morningmotilityreset/welcome) P.S. If you want to go deeper on laxative strategy, dosing, and how to adjust it for your specific type of constipation, that's exactly what [Constipation Confidence Training](/constipationconfidence/home) teaches, step by step. References: Chang L, Chey WD, Imdad A, et al. American Gastroenterological Association–American College of Gastroenterology Clinical Practice Guideline: Pharmacological Management of Chronic Idiopathic Constipation. Gastroenterology. 2023;164(7):1086–1106. [https://doi.org/10.1053/j.gastro.2023.03.214](https://doi.org/10.1053/j.gastro.2023.03.214) Steele SR, Paquette IM, Bohl JL, et al. The American Society of Colon and Rectal Surgeons Clinical Practice Guidelines for the Evaluation and Management of Constipation. Dis Colon Rectum. 2024;67(10):1101–1124. [https://doi.org/10.1097/DCR.0000000000003430](https://doi.org/10.1097/DCR.0000000000003430) World Gastroenterology Organisation (WGO). Global Guideline: Constipation – A Global Perspective. 2025. [https://www.worldgastroenterology.org/UserFiles/file/guidelines/constipation-english-2025.pdf](https://www.worldgastroenterology.org/UserFiles/file/guidelines/constipation-english-2025.pdf) American College of Gastroenterology (ACG) & American Gastroenterological Association (AGA). Chronic Idiopathic Constipation: Management Guideline Summary. Guideline Central. 2024. [https://www.guidelinecentral.com/guideline/3975470](https://www.guidelinecentral.com/guideline/3975470) American College of Gastroenterology (ACG) & American Gastroenterological Association (AGA). Diagnosis of Constipation: Clinical Guideline Comparison Tool. Guideline Central. 2023. [https://www.guidelinecentral.com/guideline/2836451](https://www.guidelinecentral.com/guideline/2836451) BOOK APPOINTMENT WITH DR. LOVINK --- title: "Should You Avoid Dairy?" entity: "blog" canonical_url: "https://www.drlovink.com/blog/should-you-avoid-dairy" markdown_url: "https://www.drlovink.com/llms/blog/should-you-avoid-dairy" lastmod: "2021-03-19T03:00:00.000Z" --- Dairy has gotten a bad rap, being touted as the cause for “inflammation”, gut issues, acne and all other kinds of health problems. So, what’s the truth? And should you avoid it? Here’s a summary of what the research seems to suggest so far. However, keep in mind that the research and our knowledge on ALL health-related topics is constantly evolving, so no information is perfect or immune to changing over time. - Individuals who have acne may benefit from removing it. - Dairy can cause some androgens (male hormones) to increase, which can aggravate conditions such as PCOS. - Dairy increases oil production in the skin, which for some can worsen acne. - Dairy is also high in protein, which helps to regulate blood sugar. - Dairy contains a sugar/carb called lactose. Some individuals do not produce enough of the enzyme (lactase) to break it down. This is called Lactose Intolerance and can be easily remedied by using a lactase enzyme and/or buying lactose free dairy products. - The dose matters. Many studies have shown that those who moderate their intake of dairy in a week (less than 6 servings/week), seem to have less severe acne. - Whey is milk-based protein, which does contains some lactose. However, whey isolate contains very little to no lactose. - Individuals who eat an abundance of vegetables and exercise regularly (ie. avoid a SAD, Standard American Diet) don’t appear to be as affected by dairy intake. So there you have it. There is no straightforward answer. But honestly there never is with nutritional information. Choosing what is going to be right for you requires weighing the benefits & risks associated with your unique health, as well as some trial & error. And if you can't seem to figure out whether dairy is an issue for you or not, that’s what health professionals, such as myself, are here to help with. We look at the nuances, help you create a plan, take a birds eye view and also a deep dive into your health to understand the context of your symptoms. [Read more about Dr. Rachael Lovink, ND](/about) [Read more about Dr. Lovink's approach to chronic gut symptoms called the Gut Care Roadmap](/work-with-me) Disclaimer The information provided in this blog post is for educational and informational purposes only and is not intended as medical advice. The information should not be used to diagnose, treat, or prevent any health issue or disease without consulting a qualified healthcare professional. The author of this blog and the website do not bear any responsibility for any actions taken based on the information provided in this blog. --- title: "The 4 Constipation Subtypes No One Talks About (And Why Knowing Yours Changes Everything)" entity: "blog" canonical_url: "https://www.drlovink.com/blog/the-4-constipation-subtypes-no-one-talks-about-and-why-knowing-yours-changes-everything" markdown_url: "https://www.drlovink.com/llms/blog/the-4-constipation-subtypes-no-one-talks-about-and-why-knowing-yours-changes-everything" lastmod: "2025-07-28T20:53:17.000Z" --- You’ve doubled your water. You’ve tried magnesium, probiotics, elimination diets, protocols, powders, and maybe even parasite cleanses… And somehow, you’re still stuck. Waking up bloated. Going days without a proper bowel movement. Told by your doctor “everything looks normal,” yet nothing about your gut feels normal. You’ve done more than most people realize- yet you still don’t have answers. What if the real issue isn’t what you’ve done- but what’s been missed? Here’s what most people never get told: Not all constipation is the same. In fact, there are four different subtypes - and each one needs a different approach. That’s why what worked for your friend (or your last protocol) might not work for you. And why throwing the same treatment at everyone- fibre, probiotics, magnesium- often leads to temporary relief at best. So what do all 4 subtypes have in common? They’re all part of a category of conditions called Disorders of Gut-Brain Interaction (DGBIs)- real, diagnosable conditions that reflect a breakdown in how your gut, brain, and microbiota are communicating. 🧠 That means they don’t show up on most standard tests. 🧪 But they’re very much real- and very treatable once properly identified. Let’s break each one down.... 1. Functional Constipation (aka normal transit constipation) You’re constipated- but technically, things are moving through your colon at a normal rate. So what’s the issue? This is where gut-brain dysfunction really shows up. You may feel incomplete, struggle to go, ignore or lose the urge, or need laxatives to get things going- even though motility tests (if done) look normal. This is the most common subtype and often underdiagnosed. It doesn’t mean you’re imagining it- it means your gut’s internal reflexes, rhythms, and communication aren’t working properly. Think : dampened gastrocolic reflex, ignored urges, lack of routine, chronic stress, and nervous system overload. 🧠 Treatment is about retraining the system, restoring responsiveness, and rebuilding gut-brain communication. That’s what the [Gut Rhythm Method™](/the-gut-rhythm-method) is designed for. 2. IBS-C (Irritable Bowel Syndrome with Constipation) This subtype includes constipation plus PAIN- usually cramping, bloating, or discomfort that’s relieved by a bowel movement (when you can have one). The pain is real and often due to something called visceral hypersensitivity , where your gut nerves become extra sensitive to stretch, gas, or movement. You may also deal with: - Fluctuating stool types - Triggers that change day to day - High stress sensitivity - A feeling like your gut is “overreacting” to food or life - Anxiety & depression It’s still a DGBI, and it exists on a spectrum with functional constipation- you can move between the two over time. ⚠️ If you’ve been told it’s “just IBS” without explanation, you’ve likely missed the education + strategy that makes managing this feel doable (this is what we do inside the [Gut Rhythm Method™](/the-gut-rhythm-method) ) 3. Slow Transit Constipation Here, your colon truly is slow. Stool moves through your large intestine much more slowly than average- sometimes taking days longer. That gives the body more time to reabsorb water, leaving stools dry, hard, and difficult to pass. You may: - Go days without any urge to poop - Not respond well to fibre alone - Feel worse with bulk-forming laxatives - Need stimulant or osmotic laxatives regularly This isn’t fixed with diet alone- but it doesn’t mean you're broken either. Treatmen t may include a combination of gut-brain strategies, supervised stimulant laxatives, meal timing, and routine retraining to improve motility. 4. Dyssynergic Defecation Here, the issue is not how stool moves through your colon- it’s what happens when it gets to the rectum. This subtype involves pelvic floor uncoordination, meaning the muscles used to poop don’t work together properly. Instead of relaxing, they may contract or tighten- making it feel like you’re pushing against a wall. Common signs: - Straining without relief - A feeling of incomplete emptying - Needing to change position or use splinting - Bloating that doesn’t go away after a BM This can coexist alongside any of the other 3 subtypes and often does. The gold standard for diagnosis is anorectal manometry (not typically offered in standard care), but the clues are often in your symptoms. 🧘‍♀️ Treatment includes pelvic floor physiotherapy, targeted toileting posture, nervous system support, and biofeedback. Wait- which subtype am I? That’s the million-dollar question- and it’s exactly where I start with my patients. When you know your subtype, everything gets easier: - You stop guessing - You stop doing what’s not working - And you start using the strategies that match your physiology It’s also why Step 1 of the [Gut Rhythm Method™](/the-gut-rhythm-method) is Root Cause Clarity. Not “root cause” like SIBO, candida, or leaky gut… But clarity on which type of dysfunction you’re actually dealing with- so we can create a personalized plan that works. Because what works for slow transit? Doesn't completely work for dyssynergia. What works for Functional Constipation? Doesn't often properly address the pain & visceral hypersensitivity component of IBS-C And no, fibre is not always the answer. Here’s the truth most people miss: Constipation isn’t a diagnosis- it’s often a symptom of a deeper functional issue. And when you finally understand which one applies to you, you unlock the ability to: ✅ Poop predictably ✅ Reduce bloating ✅ Eat with less fear ✅ And feel back in sync with your body 🎯 Ready to figure out your subtype and finally feel better? Learn more about the [Gut Rhythm Method™](/the-gut-rhythm-method) here. OR [Book a free Gut Clarity Call](https://betahealth.janeapp.com/#/staff_member/91) to explore what’s been missing in your care. You don’t need another protocol. You need a plan that actually makes sense for you. --- title: "The Gut Health Trends I Get Asked About Most. Here's What the Evidence Actually Says." entity: "blog" canonical_url: "https://www.drlovink.com/blog/the-gut-health-trends-i-get-asked-about-most-heres-what-the-evidence-actually-says" markdown_url: "https://www.drlovink.com/llms/blog/the-gut-health-trends-i-get-asked-about-most-heres-what-the-evidence-actually-says" lastmod: "2026-04-28T05:56:20.000Z" --- Gut health is having a moment. And with that comes an overwhelming amount of information, products, and protocols being marketed as the answer to chronic digestive symptoms such as bloating, IBS and chronic constipation. Some of it is genuinely useful. But a lot of it isn't. And yet it's often presented with a confidence that the evidence simply doesn't support. I get asked about many of these topics in my 1:1 practice, in my DMs, and in the comments section of my posts. So I want to address them directly, with the nuance they deserve, so you can stop spending time and money on things that aren't moving the needle and focus on what actually works. So here's my evidence-based "hot take" on several popular gut health topics. OTC Laxatives and Pro-Motility Medications My hot take: Yes. This might surprise people, but I'm a proponent of strategic laxative and pro-motility medication use for chronic constipation. The idea that laxatives are a crutch, or that your gut will become permanently dependent on them, is one of the most persistent myths I encounter in practice. For people with chronic constipation, these medications are often an important part of getting things moving while the underlying drivers are being addressed. They are safe, well-studied, and underused, largely because of stigma that isn't supported by evidence. Fermented Foods My hot take: generally, yes Fermented foods (yogurt, kefir, kimchi, sauerkraut, miso, sourdough) have promising data supporting their role in microbiome diversity and reducing inflammatory markers. Most studies looking at fermented dairy specifically show improvements in GI symptoms. The research isn't definitive yet, but the risk profile is low and the potential upside is small, but real. And one under-appreciated benefit: fermentation breaks down carbohydrates before the food ever reaches your gut. This is meaningful for people who struggle with bloating and gas, because the fermentation process happens outside the body, not inside it. That pre-digestion can make foods like wheat, cabbage, and dairy significantly easier to tolerate. I generally support including fermented foods as part of a gut-friendly diet. Olive Oil Shots in the Morning My hot take : Sure, I can get behind it. There is evidence that fat intake in the morning stimulates the gastrocolic reflex, the signal that prompts your colon to contract and move things forward. Is olive oil a magic solution? No. Is it a low-risk, reasonable thing to try as part of a morning motility routine? Yes. Colonics My hot take: No. The claims that colonics remove toxins, improves "vitality", or prevens chronic disease have no support from controlled trials (the kind of research we want to feel confident an intervention actually helps and doesn't harm). None. In fact, a systematic review found no rigorous data behind any of these claims and instead found real documented risks: bowel perforation, electrolyte imbalances, infection, and disruption of the mucosal barrier in ways that may actually increase bacterial absorption rather than reduce it. There are narrow medical contexts where bowel irrigation has shown some benefit, specifically in patients with severe neurological bowel disorders or fecal incontinence that has failed all other treatments. But these are medically supervised procedures with specialized equipment. They are not what is being sold at a wellness clinic. The way I look at it is this- there are MANY other safe, effective, and well-studied treatments for chronic constipation that DO work (without all the risk & cost). And if you feel like "nothing has worked"...it's often a strategy problem (the when & how)...that's where I come in ;) Probiotics My hot take: It depends. The research on probiotics is genuinely mixed and highly strain-specific. The probiotic that helped your friend may do nothing for you, and the evidence supporting specific strains for specific conditions is far more limited than the marketing suggests. What concerns me most in practice is the trial and error involved. Most people who come to see me have already spent significant money on supplements that didn't work. Probiotics add another variable to that cycle. And they are not without risk: certain strains can worsen bloating and gas, particularly in people with slow motility or incomplete evacuation. I don't recommend them universally, and I'm skeptical of how broadly they're marketed for gut health. Screening for Disordered Eating Before Making Dietary Recommendations My hot take: Non-negotiable yes. A significant proportion of people with chronic gut symptoms have a complicated relationship with food, often without fully recognizing it. Orthorexic patterns, restriction, and food fear are common in this population and are frequently normalized or even reinforced by wellness culture. Putting someone on an elimination diet without first screening for disordered eating patterns can cause real harm. This should be standard practice in gut health care. It isn't yet. GI Map and Microbiome Testing My hot take : Hard no. I understand the appeal. When you've been dealing with chronic symptoms and conventional testing keeps coming back normal, the idea of a detailed map of your microbiome feels like it might finally provide answers. But the biggest problem is the results of these tests don't provide information that we can actually act, over and above what we would do with you anyways (aka. increase your fibre, etc). The microbiome science is genuinely exciting, but we are not yet at a point where commercial microbiome testing reliably guides treatment in a meaningful way. Fibre Powders My hot take : It depends. Fibre powders are not categorically wrong, but they are frequently misused. Psyllium husk has good evidence for IBS and constipation and is one I do recommend in specific contexts. Inulin-based powders are a different story: they are highly fermentable and can be brutal for someone dealing with bloating and gas. The type of fibre, the dose, and what someone is actually dealing with all matter enormously. Fibre from whole food sources is almost always preferable. But if a powder is being used, the type needs to match the clinical picture. Fibre Sufficiency and Diversity My hot take : Heck yes, but with strategy. This is one of the most important things I work on with patients, and one of the most commonly mishandled pieces of gut health advice. More fibre is not simply better. The type matters. The amount matters. How quickly it was introduced matters. And what the gut was already dealing with before you started matters enormously. Adding fibre without a strategy can make things significantly worse before they get better, which is exactly why so many people conclude that fibre doesn't work for them when the real issue was the approach. All Chronic Gut Symptoms Are SIBO My hot take : No. SIBO (small intestinal bacterial overgrowth) is a real condition. But it is genuinely over-diagnosed. Part of the problem is the testing itself. Breath tests for SIBO have a high false positive rate, which means many people are being treated for something they don't actually have. The antimicrobial protocols used for SIBO treatment are not without consequence, and treating for SIBO when it isn't the problem is a waste of time, money, and often sets people back. Not everyone with bloating has SIBO. Not everyone with constipation has SIBO. And in my experience, when we work on motility & clear the back up FIRST, the problem we thought was SIBO often goes away. IBS and Other Disorders of Gut-Brain Interaction Are Legitimate Diagnoses My hot take: Fully, unequivocally yes. This one matters to me. Disorders of gut-brain interaction (DGBIs), which include IBS, functional constipation, and 30 other recognized conditions, affect approximately 40% of the population. They are not diagnoses of exclusion. They are not a way of saying "we don't know what's wrong." They have established diagnostic criteria, well-researched clinical pathways, and effective treatments. The problem is that most people who receive these diagnoses are never given a proper explanation of what they actually mean, what's driving their symptoms, or what can be done about it. That is a failure of the healthcare system, not the diagnosis. Food Sensitivity Testing My hot take: Big fat no. The evidence for IgG food sensitivity testing is not there. These tests consistently produce false positives, lead to unnecessary food elimination, and in my experience contribute significantly to the food fear and restriction that makes chronic gut symptoms worse, not better. A growing list of foods to avoid is not a treatment plan. The Common Thread Very few things in gut health are categorically good or bad. Most of them depend on what you're actually dealing with, where you're starting from, and what else is going on. The trendy and the popular are not always the most effective, and in many cases they actively get in the way of treatments that have real evidence behind them. My job is to help you cut through the noise and focus on what actually works for your gut specifically. Want support beyond the blog? Here are two places to start. The Morning Motility Reset ($22) is a structured morning routine to support bowel regularity, plus a mini clear out plan for when you need a more immediate reset. [→ Get it here](/morningmotilityreset/welcome) My 1:1 work is built around the [Gut Care Roadmap](/work-with-me) : a four-stage clinical framework for people with chronic gut symptoms who are ready to stop guessing and start working with a clear plan. I see patients in Victoria and virtually across BC. If you're wondering whether working together makes sense, a Gut Clarity Call is the best next step. It's free, it's low-key, and you'll walk away knowing exactly where you stand. [→ Book your call here](https://betahealth.janeapp.com/#/staff_member/91) --- title: "The Hormone–Gut Connection: What Every Woman Needs to Know" entity: "blog" canonical_url: "https://www.drlovink.com/blog/the-hormone-gut-connection-what-every-woman-needs-to-know" markdown_url: "https://www.drlovink.com/llms/blog/the-hormone-gut-connection-what-every-woman-needs-to-know" lastmod: "2025-10-02T15:44:00.000Z" --- If your gut feels more unpredictable before your period, after pregnancy, or in your 40s, you’re not imagining it. These hormonally sensitive stages aren’t just about mood swings or hot flashes- they can directly affect digestion too! For many women, gut issues such as constipation, bloating, or urgency suddenly flare during these windows of life. It's often not random. It’s often the result of complex changes in hormones, the nervous system, and the gut–brain connection. The Hormone–Gut Connection: Why hormonally sensitive windows matter Certain times in a woman’s life make the gut more vulnerable: ✨ Pre-Menstrual Window : Estrogen and progesterone shifts affect motility, and stress amplifies PMS symptoms 2–3x. ✨ Postpartum : Hormones crash, sleep is disrupted, and stress is high. The gut often feels it. ✨ As Early as Your 40's : Estrogen and progesterone gradually decline, nervous system reactivity increases, and pelvic floor changes can add new challenges. All three are hormonally sensitive periods where stress, hormones, and gut function overlap. Perimenopause: The Hidden Gut Disruptor Many women in their 40s don’t realize that new gut symptoms (among other signs/symptoms) may actually be an early sign of perimenopause. Here’s why this happens: - Estrogen + progesterone decline → slower gut motility, more constipation. - Brain + nervous system changes → heightened stress reactivity, more bloating and/or urgency. - Pelvic floor shifts → incomplete emptying becomes more common. Are you 40+ and not sure if you're in Perimenopause?? Here are a few things to watch out for (beyond gut symptoms): - Shorter, irregular, heavier, or lighter cycles - Changes in sleep quality or quanitity - Night sweats, hot flashes - Worsening of PMS - Cyclical anxiety, irritability, or brain fog - Worsening migraines or headaches - Joint pain - New onset or worsening fatigue - Changes in libido or vaginal dryness - Mid-section weight redistribution despite similar habits Perimenopause often gets dismissed as “just aging” or “just stress.” And while there are MANY other things that can cause these same symptoms, it's still worth a conversation with your healthcare practitioner. Here are a few questions you can ask to get a more complete picture: - “Could these gut changes be related to hormonal shifts?” - “Can we do baseline labs to check things like iron (ferritin), thyroid, blood sugar, B12, vitamin D?” - "Do I have any concerning symptoms or a medical history that should be investigated further or more proactively (eg. family history of colon cancer or celiac disease, blood in your stool or progressively worsening symptoms)? - “What are my options for hormonal and non-hormonal support?” - “What can I do to support my gut health while my hormones are changing?” This isn’t about demanding a specific treatment- it’s about opening up a nuanced, whole-picture conversation. Where You Can Start Now Once you’ve opened that conversation, the next step is figuring out what you can actually do day-to-day to feel better in your gut (and the benefits will be felt "hormonally" too). The good news? You don’t have to overhaul everything at once. Even small shifts create momentum when they target what matters most. Consider some of the items from below as part of your daily strategy towards more balance in your gut (and hormones). 1) Anchor your routines: - Protect your [morning motility routine](/morningmotilityreset/welcome) (check out the link for the secret weapon I teach on how to move your bowels in the morning). - Keep meals consistently spaced throughout the day. Avoid fasting as this can interrupt motility & gut-brain communication. - Prioritize a regular sleep schedule and consistent movement each day (even a 20 min walk counts!) 2) Support your nervous system - Incorporate short "resets" throughout the day: unclench jaw, exhale slowly, soften your belly. - Gentle movement instead of overtraining (eg. more walks, less HITT), especially if you're in a sleep deficit or feeling stressed out. - Build in “buffer” moments when stress peaks. Take a pause, slow the pace when you notice rushing. 3) Use fibre wisely - Swap some of your insoluble fibre (eg. raw salads/veg, lots of nuts) to more gentle soluble sources (chia, oats, cooked veg). - Increase slowly, with hydration. - Don’t pile fibre on top of a sluggish gut- work on clearing out your bowels first (if you're struggling with Constipation, I go over this and so much more in the [Constipation Confidence Training](/constipationconfidence/home) ) Final Word PMS, postpartum, and perimenopause are hormonally sensitive stages where your gut, brain, and hormones are deeply connected. If you’re in your 40s and noticing new gut issues- constipation, bloating, reflux, incomplete emptying- alongside other subtle changes, it’s worth paying attention. You’re body isn't broken, you're not suddenly failing at life, and it’s likely not random. These shifts are explainable, and there are tools to support you: routines, nervous system care, supplements, fibre strategy, and when needed medical or hormonal support. 👉 If you’re noticing changes and want a plan that looks at the whole picture- [Book a FREE Gut Clarity Call](https://betahealth.janeapp.com/#/staff_member/91) (BC Residents only). Together, we’ll connect the dots and build a strategy that supports both your gut and your hormones. Not in BC and struggling with Constipation? Start with my [Morning Motility Reset](/morningmotilityreset/welcome) to help get your gut back on track. --- title: "The Shifts That Changed Everything for My Gut" entity: "blog" canonical_url: "https://www.drlovink.com/blog/the-shifts-that-changed-everything-for-my-gut" markdown_url: "https://www.drlovink.com/llms/blog/the-shifts-that-changed-everything-for-my-gut" lastmod: "2025-07-03T16:43:00.000Z" --- For years, I felt like a prisoner to my digestion. Chronic bloating. Constipation that made me feel heavy, foggy, and completely disconnected from my body. I micromanaged everything I ate, skipped meals when I felt too backed up, avoided plans, and spiralled down rabbit holes of gut health advice online. And the hardest part? I was a Naturopathic medical student at the time. I had access to education, tools, and protocols- and yet, I was still stuck. Still bloated. Still backed up. Still anxious about every bite of food. It wasn’t until early in my career that I stopped trying to "fix" my gut and started asking better questions: - Was food really the root of all my symptoms? - Did I need to kill off SIBO or eliminate dysbiosis to feel better? - Was healing really about avoiding gluten, dairy, or only eating organic? - Did I need the latest supplement or most expensive test to finally feel better? The answer to all of those, I discovered, was a gentle but resounding: No . The truth? I had been focusing on the wrong things. I was following fear-based advice and ignoring the actual foundations of gut health: rhythm, routines, the right kind of fibre, and nervous system "regulation" (backed by evidence, not pseudoscience). Here are the shifts that changed everything for me (and now shape the way I help others) - I stopped skipping meals and started eating regularly . I used to think eating less or waiting longer between meals would help reduce bloating (hello disordered eating disguised as "wellness"). In reality, it was doing the opposite. Once I started fuelling my body at consistent intervals, I supported the natural motility rhythms that keep things moving. This was uncomfortable at first (and I definitely leaned on counselling & other nervous system support tools) but over time, it was one of the most powerful shifts I made. - I let go of food rules . I stopped labeling food as "good" or "bad." I stopped fearing carbs and gluten just because someone online said to. Instead, I focused on what made me feel nourished and energized. I learned how to understand food reactions (based on what the evidence said) in the context of constipation, not fear. - I made nervous system regulation a daily non-negotiable . No more saying, "I don’t have time." I began weaving in micro-moments of regulation throughout the day- before meals, during stress, in between patients. When your body feels safe, your gut can finally do its job. - I cleaned up my information diet . I unfollowed accounts that promoted rigid thinking, disordered eating disguised as "wellness", black-and-white advice, or fear-based protocols. I stopped chasing "the one answer" or "the fix" and embraced nuance. Most of my answers now start with, "it depends," because that's what real medicine looks like. - I stopped chasing shiny protocols . No more jumping on the newest microbiome test or supplement stack. I simplified. I started focusing on what was sustainable, strategic, and rooted in research. - I slowed down and started listening . I created space in my day to feel urges, to pause, to eat without rushing, to rest. I let my body lead. I gave myself permission to stop forcing my gut to work, and instead, supported it with consistency and care. These shifts didn’t just help me feel better. They became the foundation for how I now help others. Because what I needed wasn’t another protocol or elimination diet. I needed RHYTHM . Enter: The Gut Rhythm Method™ The Gut Rhythm Method™ is my 4-phase framework designed to help you retrain your body to poop regularly, without the fear, restriction, or supplement overload. It includes: - Root Cause Clarity: We figure out what type of constipation you’re actually dealing with (IBS-C, dyssynergic defecation, slow transit, etc.) so we stop guessing and start choosing the right tools. - Reset: We clear out backup safely (often using short-term laxative support) to create space for your gut to function more normally again. - Rhythms & Routines: We rebuild the natural timing cues and lifestyle foundations that your gut relies on: consistent eating, movement, stress support, and nervous system regulation. - Right Kind of Fibre (and Food): We bring food back in, strategically. No more fear-based restriction. Just the right kinds of fibre at the right time, based on your body’s current needs and capacity. This is the method I wish I had 15 years ago. It’s not about doing more. It’s about doing what actually works- CONSISTENTLY! Ready to start? [Book a Gut Clarity Call](https://betahealth.janeapp.com/#/staff_member/91) to learn more about how this method might help you finally feel light, regular, and at ease in your body again. --- title: "When Gut Healing Becomes the Thing Holding You Back" entity: "blog" canonical_url: "https://www.drlovink.com/blog/when-gut-healing-becomes-the-thing-holding-you-back" markdown_url: "https://www.drlovink.com/llms/blog/when-gut-healing-becomes-the-thing-holding-you-back" lastmod: "2025-08-04T22:37:00.000Z" --- I can’t remember what came first: the gut issues or the way I started restricting food to manage them. But I do know this: I had constipation for as long as I can remember. Even back in high school, I dreaded going out with friends because I never knew when the bloating would hit. Eventually, I discovered that if I delayed eating, I could sometimes delay the symptoms- and that became my first coping mechanism. What started as symptom management slowly turned into chronic restriction. Not because I wanted to be thin- but because I wanted to feel comfortable in my body. I wanted predictability. Control. Relief. But restriction spiralled into disconnection. Food became the enemy. My symptoms got worse, not better. And through most of my 20s, I battled an eating disorder- often invisible, but always present. The cruel irony? I was constantly trying to "heal" my gut. I followed advice from influencers, wellness blogs, and yes- even later the teachings from Naturopathic Medical school. Everywhere I turned I was told: - Gluten is bad. - Dairy is bad. - Sugar is bad. - Intermittent fasting is the key. - Detoxes are necessary. - You need to cleanse. - Try keto, paleo, carnivore- anything but what you're currently eating. Each message fed my fears and deepened the spiral. And while these tactics were wrapped in the language of "healing", they only ever offered short-term relief- if any at all. Meanwhile, the deeper issue remained: my system didn’t feel safe. And the more I tried to control my gut with restriction, the more stuck it became. Eventually, I hit a breaking point. Not just as a patient- but as a doctor (2 years into my practise as an ND). I realized that if I was still unwell, despite doing everything “right,” something had to change. And if so many of my patients were stuck too, maybe we needed a new framework altogether. So I questioned everything I had learned. I returned to the evidence. I let go of food fear. I rebuilt trust with my body. And I started learning about the system (gut-brain-microbiota)- not just its parts. That’s when everything changed. It didn’t happen all at once. But the more I learned- about the gut-brain connection , about the physiology of motility, about how restriction sabotages rhythm- the more things started making sense. My symptoms weren’t just random. They were responding to a system that was dysregulated, restricted, and constantly on high alert. And the same was true for my patients. No amount of food elimination, gut protocols, or micromanagement was working long-term- because we were trying to treat the symptoms, not support the system. That’s when I started doing things differently. For myself, and in practice (learn more about the approach I use now in practise with my patients: [The Gut Rhythm Method](/the-gut-rhythm-method) ) ### When Wellness Becomes a Disguise for Disorder ### We live in a culture where restriction is praised and discipline is glorified- especially when it comes to food. For those of us with chronic gut issues, this can blur the lines between what's genuinely healing and what's quietly harming. What starts as a sincere attempt to “eat clean” or “reduce inflammation” can easily slip into patterns that disrupt the very system we’re trying to fix. That’s why understanding this pattern- and recognizing when wellness turns into a mask for disordered eating- is so important. And here's the truth you probably need to hear: 🌱 So much of what’s sold as “gut healing” is actually disordered eating- normalized, polished, and wrapped in "wellness" buzzwords. It promises healing- but ends up deepening fear, disconnection, and dysfunction. 🌱 Disordered eating (and sometimes even eating disorders) is rampant among people with chronic gut symptoms- not always because of a desire to be thin, but because of a desire to feel safe. Sometimes it starts with body image. Sometimes it starts with symptoms. But it almost always becomes about control, predictability, and chasing ease in a body that feels anything but. 🌱 The more you restrict, the more foods you fear, the more you micromanage your day to avoid symptoms- the more disconnected and dysregulated your gut becomes. You end up chasing your tail (more restriction leads to more gut symptoms, and more gut symptoms lead to more restriction), backed into a corner- exhausted, anxious, and still not better. 🌀 Because the body you’re trying to “fix” doesn’t need more rules- it needs rhythm, nourishment, and a regulated system. Healing doesn’t come from more control. It comes from consistency, safety, and supporting the gut-brain-microbiota network with routines that actually work. ### Signs Your "Gut Healing" Habits Might Be Holding You Back This quick checklist is designed to help you spot the subtle ways that restriction, food fear, and over-control might actually be keeping your gut symptoms stuck. It’s not about shame- it’s about awareness. Because when you can name the patterns, you can start shifting them. ❑ You delay or skip meals to avoid symptoms ❑ You feel anxious eating in front of others or before plans ❑ You’ve cut out multiple foods or food groups just to manage symptoms ❑ You feel guilty or panicked after eating certain foods ❑ You’re afraid to eat unless you're near a bathroom or home ❑ You believe that finding the "perfect" diet will solve your problem; you've done almost every elimination diet out there (paleo, keto, etc) ❑ You feel like you’re doing “everything right” but still not getting better #### Why Your 'Healing Habits' Might Be Keeping You Stuck You might’ve checked off several boxes above- and you’re not alone. Most of the women I work with have done everything "right"- followed all the gut healing advice, cut out all the foods, tried all the protocols- and still feel bloated, constipated, and stuck. That’s not a failure. It’s a reflection of how much we’ve been misled by polished wellness narratives, social media advice, and well-meaning but misguided Googling- all of which overlook the complexity of the gut-brain-microbiota network and the toll that restriction truly takes. So what gives? How can something that feels so 'healthy'- so praised- actually be making things worse? ### Let’s Break It Down- Clinically When your body is stuck in a state of survival- skipping meals, undernourished, constantly on alert- your gut feels it first. Here’s what happens physiologically when disordered eating habits take over: 🔹 Delayed or skipped meals blunt your gastrocolic reflex . This reflex- which helps trigger a bowel movement after eating- needs consistent stimulation to stay strong. When you delay meals (especially breakfast since your strongest reflex happens in the morning) or fast often, you suppress the very signals that help keep you regular. 🔹 Your nervous system stays in fight-or-flight . Restriction, food fear, and hypervigilance keep your body on high alert. In this state, digestion is deprioritized- motility slows down, bloating worsens, and your gut-brain communication becomes dysregulated. 🔹 Undereating is a common- and underrecognized- contributor to constipation. If you're not eating enough calories, chances are you're also not getting enough fibre. But it goes deeper than that. When your body is under-fueled, everything slows down- including your gut. Motility is energy-dependent, and chronic undernourishment signals your body to conserve resources, reducing the natural reflexes and muscle contractions needed for regular bowel movements. 🔹 Your microbiota diversity declines . Dietary variety is essential for a resilient gut microbiome. Long-term restriction, including removing whole food groups, often starves certain populations of beneficial bacteria and can also increase sensitivity to normal foods, reinforcing the cycle of food fear and symptoms. 🔹 Pelvic floor dysfunction worsens. Chronic straining, withholding, and poor coordination with the breath and abdominal muscles- all of which can worsen with anxious toileting habits- can disrupt normal elimination and contribute to feelings of incomplete evacuation. So while it might feel like restriction is giving you control — physiologically, it’s creating more dysfunction. And emotionally? It’s exhausting. The rigidity. The anxiety. The constant second-guessing. It slowly erodes your quality of life. Food becomes fear. Your body becomes the enemy. And healing feels further away than ever. But it doesn’t have to stay that way. If any of this feels familiar, I want you to know:You are not alone. You are not failing. And you can find relief- without restriction. I see this all the time in practice. And I’ve been there too. You can rebuild trust with your body.You can learn how to support your gut in a way that actually works.You can feel light, regular, confident, and grounded again- not because you micromanaged your way there, but because you created a system of support that works with your body, not against it. An Important Note on Eating Disorders Disordered eating exists on a spectrum. And for some, it crosses the line into a full-blown eating disorder- even when it's masked as “healthy habits.” If you're struggling with obsessive food thoughts, severe restriction, compensatory behaviours, or feel out of control around eating- please know this: 👉 Eating disorders are serious medical conditions. And they must be treated ideally before, or at least alongside, any treatment for chronic gut symptoms. Because the eating disorder itself will continue to worsen gut function and delay recovery if left unaddressed. You deserve proper care, support, and treatment. To learn more or find help, visit: [nedic.ca](nedic.ca) - a trusted Canadian resource for eating disorder information and support. ### Ready for a Personalized Approach That Actually Works? If you're done with one-size-fits-all protocols, food fear, and short-term fixes- my 1:1 work may be the next step for you. Inside my Gut Rhythm Method™ , we look at the whole picture. Together, we: - Clarify your constipation subtype- so you finally understand why your gut behaves the way it does - Reset with strategic tools- including short-term laxative use if needed to clear the backup and create space - Rebuild gut rhythms- using strategic routines, meal timing, nervous system cues, and reflex training - Reinforce daily routines- that create consistency and calm in your gut-brain communication - Reintroduce the right kind of fibre and food freedom- so your gut gets what it needs without restriction This is a personalized, science-backed method for lasting relief- rooted in strategy, not guesswork. And it’s designed to support the system, not just chase symptoms. ✨ If this sounds like what you've been missing, you can book a FREE [Gut Clarity Call](https://betahealth.janeapp.com/#/staff_member/91) to learn more about working together. You don’t have to keep doing this alone. Let’s rebuild a gut that works with you- not against you. 💛Dr. Rachael Lovink, ND --- title: "Why Constipation Could Be the Real Cause of Your ‘Food Reactions" entity: "blog" canonical_url: "https://www.drlovink.com/blog/why-constipation-could-be-the-real-cause-of-your-food-reactions" markdown_url: "https://www.drlovink.com/llms/blog/why-constipation-could-be-the-real-cause-of-your-food-reactions" lastmod: "2025-06-03T20:34:00.000Z" --- If you're constantly second-guessing what’s on your plate, wondering.... “Is this going to bloat me?” or “Will this back me up for days?” You're not alone. And no, the answer isn’t another elimination diet. The problem isn’t the food- It’s the fear + the backup Here's what's really happening.... Most food “sensitivities” in constipated bodies are not permanent food issues. They’re a byproduct of living in a chronically backed-up, bloated, over-restricted gut. When your bowels aren’t moving daily and fully, everything gets thrown off: - Gas builds up behind the logjam - The microbiome starts to lose diversity from food restriction - Your nervous system stays stuck in hypervigilance - And even safe foods can start to feel like triggers This creates a vicious cycle: You feel bloated → You restrict more → You eat less fiber, less volume, less variety → Your gut gets even more sluggish → You start fearing food itself. Sound familiar? That’s not food intolerance. That’s constipation calling the shots. The Body Remembers If you’ve had painful reactions after eating certain foods, your brain flags them as a threat. So even before the first bite, your body tenses up- preparing for battle. This “gut war” often leads to real physical symptoms. But the trigger? It’s often NOT the food. It’s the fear, the tension, the backup. So many of my patients feel broken, convinced their body can't tolerate anything. But here’s what they discover- and what you need to know: Once we clear the backup and restore regular, complete BMs- most food reactions go away. When the bowel’s no longer backed up and your gut-brain connection is calm again, the bloating fades, the list of “safe foods” expands, and the confidence comes back. What You Actually Need: Step 1: A Reset- Not Another Restrictive Plan Let’s stop blaming apples, carrots, or chickpeas for what’s really a motility problem. When your bowels are backed up, your gut isn’t responding properly- not to food, not to fibre, not even to natural urges. You don’t need more food rules. You need RELIEF . That’s why the first step in my Gut Rhythm Method™ is a Reset: a short-term, strategic clear-out that helps remove retained stool and relieve the backup. This creates the space your body needs to reawaken natural motility reflexes- like the gastrocolic reflex- and sets the foundation for everything that comes next. Because before you can retrain your gut, you have to give it room to respond. Step 2: Rebuild with Rhythms & Routines- Not Rules Once the backup is cleared, we shift into Rhythms & Routines- the daily structure that trains your gut to stay regular. This step is about consistency, not perfection: - Activating your natural motility rhythms (like the gastrocolic reflex) - Eating at regular intervals to create predictable timing cues - Regulating your nervous system so your gut knows it’s safe to digest - Making space for morning BMs- not rushing out the door Rhythm is what retrains the internal clock of your gut. Routine is what sustains it. Start here: ✅ Make breakfast a ritual – Eat within an hour of waking. A calm, nourished morning activates the gastrocolic reflex and sets the stage for a better day. ✅ Breathe before you eat – Take three deep, slow belly breaths to help shift from stress mode into “rest and digest.” ✅ Add one microbiome-friendly food per week – Try 1 tbsp chia pudding, kiwi, or canned lentils (rinsed) alongside a trusted food. Go slow, build confidence. You Deserve to Eat Without Fear If you're tired of planning your life around your gut- and still not seeing results- the problem isn't your willpower. It's the plan. The Gut Rhythm Method ™ is built for women like you: 👉 Who feel bloated, backed up, and betrayed by their body 👉 Who’ve tried all the protocols, but nothing seems to stick 👉 Who are ready for a step-by-step system that actually works — without the B.S. We blend evidence-based tools, gentle & realistic nervous system support, and daily routines that retrain your gut to move again- consistently. So you can feel light, regular, and at ease in your body again. Learn more by booking a FREE Gut Clarity Call below. --- title: "Why Treating SIBO Hasn't Fixed Your Gut Symptoms (and what will)" entity: "blog" canonical_url: "https://www.drlovink.com/blog/why-treating-sibo-hasn-t-fixed-your-gut" markdown_url: "https://www.drlovink.com/llms/blog/why-treating-sibo-hasn-t-fixed-your-gut" lastmod: "2025-08-30T16:37:00.000Z" --- You Treated SIBO… but You’re Still Symptomatic If you've been told you have SIBO (Small Intestinal Bacterial Overgrowth), you've probably gone through at least one round of antibiotics, antimicrobials, or restrictive diets. Maybe you felt better for a while… but then the bloating, the backup, the urgency came back. It's a frustrating experience...and unfortunately a common one. I'm going to help you understand why SIBO is often over-diagnosed and over-treated...and ultimately what a more effective path forward can look like. So let's start with the obvious question… does SIBO actually exist? Yes. SIBO is a real condition. It occurs when bacteria overgrow in the small intestine, where bacterial counts are normally kept very low. But it's also one of the most over-diagnosed and misunderstood conditions in gut health right now. Here's what the research actually tells us: Symptoms like bloating, gas, diarrhea, and constipation are not unique to SIBO. They overlap heavily with IBS, functional constipation and other common gut conditions. True SIBO is estimated to affect less than 5% of the general population. IBS affects closer to 10 to 15%. Bloating plus irregular bowels does not automatically equal SIBO. And one of the biggest problems is that breath tests, the main way SIBO is diagnosed, are not fully accurate. False positives are well documented. Which is why a return of symptoms after treatment doesn't always mean the overgrowth came back. In many cases, the original diagnosis may not have been SIBO at all. There's also something that doesn't get talked about enough: a SIBO diagnosis can sometimes do more harm than good. For people who are already anxious about their gut or prone to food restriction, the dietary protocols that come with SIBO treatment can deepen food fear and make symptoms worse, not better. SIBO vs. IBS: why this distinction matters This is where a lot of people get stuck. IBS (Irritable Bowel Syndrome) and SIBO share many of the same symptoms. But they are not the same condition, and they don't have the same underlying cause. IBS is primarily a Disorder of Gut-Brain Interaction. It involves how the gut and brain communicate, how sensitive the gut's nervous system is, and how well the gut regulates its own movement. SIBO, on the other hand, involves actual bacterial overgrowth in the small intestine, typically caused by a specific structural or motility-related reason. Just because the symptoms overlap doesn't mean the cause is the same. IBS is far more common than SIBO. So when someone has bloating, irregular bowels, and discomfort, IBS is statistically a much more likely explanation. Treating it as SIBO without a clear reason for overgrowth often leads people through multiple rounds of antimicrobials without ever addressing what's actually going on. What about constipation specifically? The relationship between constipation and SIBO is worth understanding on its own. When the gut moves slowly, a few things happen: - Transit time increases, meaning food and waste sit in the gut longer - This shift in gut environment appears to favor certain bacteria, particularly methane-producing ones - Methane gas can slow transit even further, creating a cycle that worsens constipation and bloating So yes, there is a real connection. But here's the key clinical point: constipation should be ruled out and treated first before pursuing a SIBO diagnosis. In many cases, addressing the constipation changes the picture entirely. Why breath testing has real limitations Even when testing is appropriate, the results need to be interpreted carefully. For people with constipation, breath tests are particularly unreliable: - Slow transit means the test solution moves through the gut more slowly than it should, causing colonic gases to appear earlier in the test window. This can look like a positive SIBO result when it may actually just reflect slow transit. - Retained stool can trap and release gases in bursts, creating false peaks in the test. For people with diarrhea or loose stool, testing is generally more reliable. And if you meet the criteria for IBS with diarrhea (IBS-D), current clinical guidelines actually support treating with Rifaximin without requiring a positive breath test first . This is one of the more evidence-backed approaches for IBS-D specifically. Even so, Rifaximin isn't a permanent fix for most people. Without addressing the underlying gut dysregulation, symptoms tend to return. When does SIBO testing actually make sense? Not everyone needs a breath test. Testing makes most sense when there's a clear, identifiable reason that bacterial overgrowth could be happening in the first place. Conditions that genuinely increase SIBO risk include: - Reduced stomach acid: from long-term use of acid-suppressing medications (like PPIs), or conditions like achlorhydria or post-gastrectomy - Motility disorders: gastroparesis, intestinal pseudo-obstruction, or conditions like diabetes, scleroderma, hypothyroidism, or long-term opiate use that slow gut movement - Structural changes to the gut: strictures, adhesions, blind loops, diverticulosis, or fistulas that alter normal flow through the small intestine - Ileocecal valve compromise: from surgery or Crohn's disease, removing the barrier between the small and large intestine - Pancreatic insufficiency or malabsorption: reduced digestive enzymes can fuel bacterial growth - Immune deficiencies: including inherited immune conditions, AIDS, or severe malnutrition - Complex multifactorial conditions: celiac disease, cystic fibrosis, liver disease, end-stage renal disease, or short-bowel syndrome If none of these apply to you, jumping straight to SIBO testing is usually premature. The same is true if you meet IBS criteria and haven't yet worked through the evidence-based approaches for managing it. The bigger picture: it's a system problem This is the part that most people haven't been told. Chronic gut symptoms, whether that's constipation, diarrhea, bloating, or all three, are rarely caused by one thing. They're often the result of a gut-brain-microbiota (and sometimes pelvic floor) that isn't operating & communicating effectively. That system includes: - Gut-brain communication: the signals between your gut and nervous system that regulate how and when you move your bowels - Gut motility: how efficiently your gut actually moves things through - Pelvic floor coordination: especially relevant in constipation, where muscle tension can block stool even when everything else is working - Visceral hypersensitivity: when the gut's nervous system becomes overreactive, amplifying sensations like bloating, pain, and urgency - Microbiome balance: both constipation and diarrhea alter the gut's bacterial environment in ways that keep the cycle going When these pieces aren't addressed, even the most targeted SIBO treatment won't hold. So what actually works? Getting lasting relief means addressing the system, not just the bacteria. That looks like: - Getting a clear, accurate diagnosis before layering in treatments - Understanding your specific symptom pattern and what's driving it - Building the daily structure your gut needs to regulate itself over time - Addressing gut-brain communication, not just gut contents This is exactly how bloating, constipation, and gut unpredictability get addressed within the [Gut Care Roadmap:](/work-with-me) not as isolated symptoms to suppress, but as part of a bigger picture we work through together, step by step. The takeaway If treating SIBO hasn't given you lasting relief, it's probably time to re-evaluate the plan. We often have to zoom out and look at the bigger picture. The gut-brain system. [Learn more about the Gut Care Roadmap HERE](/work-with-me) --- title: "Your Gut Has a Clock: What That Actually Means for Constipation and Bloating" entity: "blog" canonical_url: "https://www.drlovink.com/blog/your-gut-has-a-clock-what-that-actually-means-for-constipation-and-bloating" markdown_url: "https://www.drlovink.com/llms/blog/your-gut-has-a-clock-what-that-actually-means-for-constipation-and-bloating" lastmod: "2025-12-06T20:03:00.000Z" --- Most people know the gut responds to what you eat. Far fewer know it also responds to when you eat, sleep, and wake. Emerging research in chronobiology shows that the digestive tract operates on a daily rhythm guided by internal biological clocks . These clocks do not explain constipation or bloating for everyone, but for many women with Disorders of Gut Brain Interaction (like IBS-C or functional constipation), disrupted timing can make symptoms feel more unpredictable. This blog breaks down what the science says, what it doesn’t, and how you can apply it in real life without chasing yet another internet “fix.” Your Body Runs on Clocks, Not Just Calories Inside the brain sits the suprachiasmatic nucleus (SCN), often called the master clock. It syncs to daylight and sets the rhythm for the entire body: sleep-wake cycles, hormones, metabolism, and digestive function. But the gut also has peripheral clocks that operate on their own rhythm. They help regulate: - Motility (how quickly or slowly stool moves) - Secretion (enzymes, acids, mucus) - Barrier function - Immune activity - Microbiome composition These gut clocks respond to meal timing, feeding–fasting patterns, light exposure, and sleep. When the timing cues are disrupted, gut clocks can fall out of sync with the brain’s master clock. That “misalignment” has been linked with constipation, diarrhea, abdominal pain, and heightened visceral sensitivity in some individuals. (Reference: Gastroenterology 2025 circadian-gut review) Why This Matters for Functional Constipation and IBS-C Certain patterns increase the likelihood of circadian disruption: - Irregular meal timing (long gaps, skipping meals, inconsistent breakfast) - Chronic poor sleep or variable bed/wake times - Shift work or frequent jet lag - High stress loads that affect sleep patterns Circadian misalignment does not cause constipation on its own. But for people already living with a Disorder of Gut Brain Interaction, it can: - Blunt the gastrocolic reflex - Slow transit - Increase pain sensitivity - Disrupt coordination between the gut and pelvic floor - Increase urgency or looseness in others In other words, circadian rhythms can be a modifying factor, not the root cause. This matches what many of my patients describe: “When my sleep is off, everything feels off.” “When I skip breakfast, my gut doesn’t ‘wake up.’” “When I’m stressed or traveling, my constipation worsens.” The science validates their lived experience. Realistic Ways to Support Your Gut’s Clock You do not need a perfect routine. You also shouldn’t overhaul your life, especially if you already struggle with burnout or rigid habits. These are accessible, low-pressure strategies that support circadian alignment: 1. Keep wake times fairly consistent Your master clock synchronizes to morning light. Even a 30–60 minute swing day-to-day can help. 2. Eat at regular intervals The gut anticipates meals. Predictable timing strengthens digestive signaling, especially for the morning gastrocolic reflex. 3. Protect the first hour of your morning This is when your gut is most responsive. If possible: light exposure, hydration, a meal or warm drink, gentle movement, and unhurried bathroom time. 4. Prioritize wind-down time Late-night eating and bright light can disrupt sleep, which downstream disrupts the gut’s clocks. 5. Pair timing with the fundamentals Supporting the circadian system works best alongside: Adequate fibre at the right pace Consistent meals Movement Nervous system support Pelvic floor evaluation when needed Medication or laxatives when clinically indicated The goal isn’t perfection. It’s giving your gut clearer signals so the system can coordinate more predictably. So Is This the Missing Piece for Everyone? No. Constipation is multifactorial, and circadian biology is one component among many. But for people whose symptoms flare with sleep disruption, travel, skipped meals, or inconsistent routines, supporting gut timing can make a meaningful difference. Think of it as strengthening the communication between the gut and brain. Not a fix-all, but a foundational support. Where to Go From Here If you want help understanding how circadian timing fits into your constipation picture — and how to layer it with the evidence-based steps that actually move the needle — that is exactly what I cover inside my clinical framework. You can explore: [The Morning Motility Reset for a simple, actionable start](/morningmotilityreset/welcome) [The Gut Rhythm Starter Plan for step-by-step guidance](/gutrhythmstarterplan/welcome) Focused 1:1 care for women in BC who want individualized strategy and support And if you want more deep dives like this, follow along or join my upcoming live trainings. --- title: "Gut Feelings Workshop" entity: "store" canonical_url: "https://www.drlovink.com/store/gut-feelings-workshop" markdown_url: "https://www.drlovink.com/llms/store/gut-feelings-workshop" lastmod: "2026-07-05T03:12:30.779Z" --- # Gut Feelings Workshop Type: service Gut feelings, explained: learn what drives constipation, bloating, and slow motility in this workshop with Dr. Rachael Lovink, ND. --- title: "Morning Motility Reset" entity: "store" canonical_url: "https://www.drlovink.com/store/morning-motility-reset" markdown_url: "https://www.drlovink.com/llms/store/morning-motility-reset" lastmod: "2026-06-02T13:20:48.846Z" --- # Morning Motility Reset Type: digital Morning poops not happening? The Morning Motility Reset shows what to do each morning to support motility, ease constipation, and improve regularity. ## Description The Morning Motility Reset shows you what to do in the morning to help make your poops happen more predictably. --- title: "The Constipation Confidence Live Trainings" entity: "store" canonical_url: "https://www.drlovink.com/store/the-constipation-confidence-live-trainings" markdown_url: "https://www.drlovink.com/llms/store/the-constipation-confidence-live-trainings" lastmod: "2026-03-04T16:17:37.673Z" --- # The Constipation Confidence Live Trainings Type: service Get relief from chronic constipation with a 4-part live series. Learn the step-by-step approach for predictable, comfortable bowel movements. ## Description A 4 part live training series that teaches you exactly how to get relief from chronic constipation using the tools that actually work. You’ll learn the step by step approach I use in practice so you can finally have predictable, comfortable bowel movements without restriction, over testing, or guesswork. --- title: "The Gut Rhythm Starter Plan" entity: "store" canonical_url: "https://www.drlovink.com/store/the-gut-rhythm-starter-plan" markdown_url: "https://www.drlovink.com/llms/store/the-gut-rhythm-starter-plan" lastmod: "2026-04-22T18:39:12.020Z" --- # The Gut Rhythm Starter Plan Type: digital Get daily regularity with the Gut Rhythm Starter Plan: a self-paced guide to reduce bloating, ease constipation, and build predictable BMs. ## Description The Gut Rhythm Starter Plan™ is a self-paced, evidence-based guide that shows you exactly how to get your bowels moving daily, reduce bloating, and feel lighter—without endless supplements, restrictive diets, or guesswork. You’ll get my step-by-step 4-part framework plus four practical tools: the Constipation Laxative & Medication Cheatsheet, Gut Rhythm & Routine Daily Checklist, Fibre Roadmap Companion Guide, and Daily Fibre & Plant Diversity Tracker. Together, they give you the clarity, structure, and strategy you need to finally get—and stay—regular.