How to Reduce Bloating: Lifestyle Fixes Before Expensive Testing

Do you feel like you're carrying a six-month-old baby in your stomach after eating? Or bloat so much from just drinking water that you're convinced something's seriously wrong? You're definitely not alone—but here's the thing: it's not normal, and it doesn't have to be your reality.

In this episode, Jensen and Lacey break down why bloating happens and—more importantly—what actually fixes it. Spoiler: it's usually not about the food. From nervous system regulation to mineral imbalances to the simple act of chewing, this conversation reveals why your body is bloating and gives you immediate, actionable tools to stop it.

Whether you're dealing with afternoon puffiness, constant digestive discomfort, or that tight-pants-by-dinner feeling, you'll learn exactly where to start.

In this episode, you'll hear:

[00:00:42] - Why bloating is common but NOT normal

[00:28:09] - How rushing and distraction during meals shut down your digestion

[00:29:31] - The fiber trap: too much or too little causes bloating

[00:30:28] - Dehydration and mineral deficiencies (sodium, potassium, magnesium) trigger gas and constipation

[00:31:27] - The circadian rhythm connection: eating late at night creates bloat

[00:34:49] - Nervous system dysregulation: fight-or-flight literally shuts down digestion

[00:37:39] - Signs you need deeper testing

[00:38:53] - Chewing trick that gives immediate results

[00:41:21] - Real food vs. ultra-processed: shop the perimeter

[00:42:01] - Nervous system regulation: deep breathing, walks, sunlight, slow mornings

[00:42:26] - Why eating before dark matters

[00:44:47] - The water-chugging mistake: don't dilute stomach acid during meals

[00:46:23] - Gluten's real impact: inflammation, not necessarily bloating

Key Takeaways:

• Bloating is a symptom of imbalance—it's your body signaling that something needs attention. The cause is usually lifestyle, nervous system state, minerals, or gut health, but it's fixable.
• Your nervous system directly controls digestion. Eating in fight-or-flight mode literally shuts down stomach acid, redirects blood flow away from your digestive organs, and kills off the good bacteria that breaks down food. Slow down and eat in rest-and-digest mode.
• A 10-minute walk after meals is one of the easiest, most effective tools—it supports motility, gets you sunlight and steps, and signals to your body that digestion matters.

Want more from us?

Visit our website: https://www.lifestyleucoaching.ca/

Follow us on Instagram:

@wellnesseffectpod

Lacey Iskra - @laceeiskk

Jensen - @wellnesswjensen

Kira Iskra - @kiraiskk

Lifestyle U have helped over 1,000+ women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://www.lifestyleucoaching.ca/apply

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