How to heal your gut

Written By: Rebecca Collins
Published at: September 21, 2022
Updated at: September 21, 2022

I founded what is now Australia’s biggest gut health supplement and testing company My Way Up®. Why? I caught every gut health disease in the book, then learned how to fix them.

These are the tools that helped me rebuild my gut health, that are now helping 10’s of thousands of Aussies do the same (and that I’m pretty sure will help you).

 

 

Bloating, IBS, IBD, appendicitis, autoimmune skin and gum disease, food sensitivity, lactose intolerance.

This isn’t a list of every gut issue. This is a list of mine alone.

There are 3 simple ideas that turned my health around.

But here’s a warning: these ideas will not resonate with you if you find this in the early stages of your healing journey.

You will continue to believe that there’s a trick — there’s a magic diet, or a workout routine, or a supplement that will fix it all.

There’s not, and your gut and your health will continue to get worse. You’ll struggle against it, some people will give up. Some people will continue the struggle.

For many of you, these simple ideas will only resonate with you when you’re at a point of utter despair.

Supporting your body, healing your body, and calming your body down will seem too simple — “it’s a trick!” you’ll shout.

But it isn’t, and here’s how I healed my gut.

1. SUPPORT YOUR BODY WITH ENERGY

 

The reason you are alive is because you use energy. If you aren’t functioning the way you’d like to, the simple idea is that your body needs to use more energy, more effectively.

“But Steve! I’m already overweight, pre-diabetic, don’t have enough muscle mass, and can’t digest my food well!”

Yes. You’re certainly up against it. But what’s the alternative here? Starve yourself?

You tried that, remember? How did it go for you…long term?

“Diets” don’t work. What works is to take personal responsibility for your body, and how it functions.

The gut requires a lot of energy to function properly. When your body is stressed, your gut function down shifts — it slows down, it produces less digestive enzymes, it cleans itself less regularly, and it moves food through your bowels more slowly.

Stress occurs by all kinds of means. Stress can be emotional, or physical — both types have consequences for the gut.

Traumas like food poisoning, extended low calorie dieting, alcohol, drugs, or toxins and additives in food, as well as a death in the family, a breakup, a bout of depression or anxiety can all wreak havoc on gut function.

This creates a laundry list of issues, and it’s how many people’s gut downward spiral begins.

Supporting your body with energy literally means:

  • Eating enough energy so that you feel calm, and warm
  • Eating regularly enough so that you feel calm, and warm
  • Eating enough protein, carbs, and fats so that your blood sugar remains balanced, and you feel calm, and warm
  • Eating enough vitamins and minerals

I realise that these aren’t precise prescriptions. They can’t be precise, because you’re all active or inactive, tall or short, big or small.

These words need to spark a deep desire within you to take the next step on your gut health journey. Luckily, it’s written below.

2. HEAL YOUR BODY

 

Before I got into “healing,” I thought “healers” were all crackpots, and full of it.

Whilst I still believe I was mostly right, I wasn’t 100% right.

Realising that I needed to heal my body was what finally got me to take my healing journey seriously. Before then, it was all “oh, I can just take a couple of supplements — I’m not really sick.”

But I was. And eventually, my body really let me have it.

Specifically for the gut, there are 5 healing proteins that stand out;

  • collagen
  • gelatin
  • bone broth
  • l-glutamine
  • colostrum

Collagen, gelatin, and bone broth are all very similar. These are proteins we should have in our diet anyway, but now, we don’t tend to. These should form the basis of your protein intake during your healing journey, combined with other more typical, well-sourced forms of protein like steak, fish, chicken, or natto and tofu if you’re trying to include more plant-based foods. There’s good research on taking 20–40g per day in the beginning of your healing journey, then backing off to 20g per day.

L-glutamine is an amino acid: a protein building block. Studies on l-glutamine are very complimentary for helping the gut barrier, and the gut microbiome. Take 20g per day for 2 weeks, then drop down to 5 to 10 grams per day.

Colostrum is higher cost, and is the one I’d cross off the list if you’re on a budget. However it certainly has excellent gut healing benefits, and 5g per day for 3 months is a great way to get your healing journey off to a flyer.

3. CALM YOUR BODY AND MIND DOWN

Calming down seems easy, doesn’t it? It’s not. For many of you, this will be the hardest one.

Calming down can mean doing things like:

  • changing your working environment
  • changing your relationship environment
  • working less
  • sleeping more
  • getting into nature more
  • meditating/breath work

Ultimately, I had to leave my job, meditate and practice deep breathing, and plan daily nature walks before I felt like my emotional and physical state was under control.

That was the most difficult thing for me — I’m a high acheiver. I’ve been told, and told myself I need to work, work, work.

Getting enough energy, vitamins, minerals, healing proteins, balancing the blood sugar, and obviously cutting out junk food and booze helps tremendously.

But you won’t truly heal until you’re in control of your internal and external environments — and you can’t pay your way out of that. You have to do the work.

Step 1 is spending a few minutes per day getting in touch with your breath, and going for a walk. These are the 2 easiest levers to pull, and they are free.

The next step?

Take the free gut health plan builder below. Based on your symptoms, we’ll recommend a plan for you to help you start.

Tap here to take the quiz now.

Overview [5 minute read]

1. The 10-3-2-1-0 Sleep Rule

2. The impact of stress

3. Why magnesium helps you sleep

4. Tips for middle-of-the-night-wakeups

It’s 2AM. Again.

You’re exhausted, frustrated, and staring at the ceiling—wide awake. You’ve tried melatonin, sleeping pills, and herbal teas, but nothing works long-term.

The real issue? You’re stuck in the “wired + tired” cycle:

Wake up exhausted → Drink more caffeine → Eat worse → Too tired to exercise → Late-night screen time → Can’t sleep → Repeat.

This cycle doesn’t just leave you tired—it wrecks your metabolism, gut health, and hormones. It’s why so many people gain 2–5 kg per year and feel permanently burnt out¹. 

The good news? You can sleep deeply—without medication.

Here’s how to break the cycle for good.

1. Follow the 10-3-2-1-0 Sleep Rule

  • This simple yet powerful rule helps reset your body’s natural sleep-wake cycle²:
  • 10 hours before bed → No caffeine. It stays in your system for hours, making it harder to fall asleep. 
  • 3 hours before bed → No alcohol. It can disrupt deep sleep³. 
  • 2 hours before bed → No work. Shut your laptop and let your brain unwind. 
  • 1 hour before bed → No screens. Blue light blocks melatonin, making it harder to fall asleep⁴. 
  • 0 snooze button → Get up at the same time every day to regulate your body clock. 

Implementing the 10-3-2-1-0 rule can help break the "wired + tired" cycle by promoting healthier habits that align with your body's natural rhythms.

Morning Rules You Should Know About

  • Quality sleep starts right from the morning. Morning bright light improves nocturnal sleep quality and next morning alertness⁵, as well as reducing sleep latency⁶.
  • Avoid Glucose Spike - Go for a low-GI breakfast, prioritising protein and healthy fats. Fruits can join the party - just skip the juices, as they’re low in fibres and can trigger an insulin spike. By keeping your glucose levels steady from the morning, you help prevent hormonal imbalances and avoid that energy rollercoaster!

Research shows that a low-GI breakfast supports stable energy levels and cognitive function throughout the day ⁷ ⁸.

2. Reduce stress 

Chronic stress keeps cortisol high, leaving you wired at night and exhausted during the day. To break the cycle, you need to lower cortisol naturally.

Best Natural Stress-Relieving Supplements
  • Saffron → Regulates cortisol levels⁹, boosts serotonin - improving mood¹⁰ and sleep¹¹.  
  • Ashwagandha → Lowers cortisol, helping you relax before bed¹². 
  • Rhodiola → Fights stress and burnout¹³. 
  • Lemon Balm → Calms a racing mind and reduces anxiety¹⁴ . 
You’ll find a therapeutic dose of these ingredients in Gut-Brain™. 
Other ways to lower cortisol:
  • Light to moderate exercise → Specifically, morning exercise helps to reduce sleep latency ¹⁵ and manage stress¹⁶. 
  • Breathwork → Deep belly breathing calms the nervous system¹⁷. 
  • Cold exposure → A quick cold rinse can lower stress hormones, especially when combined with deep breathing¹⁸. 

By managing stress, you regulate your sleep hormones, improve recovery, and finally sleep deeply.

Gut — Brainᵀᴹ

A melatonin-free formula to better sleep, less stress, and calm, stim-free energy throughout the day.

Improve sleep now

3. Take magnesium

Magnesium is a powerful sleep aid that calms the nervous system, reduces stress, and promotes deep sleep¹⁹ —yet many don’t get enough.

Why Magnesium Helps You Sleep

✔ Supports a healthy sleep cycle →Indirectly regulates melatonin production .
✔ Lowers cortisol → Reduces stress for easier relaxation²⁰ .
✔ Regulates GABA function ²¹ → Aids in staying relaxed and asleep by reducing brain hyperactivity.
✔ Relaxes muscles → Prevents restlessness and cramps ²². 

You’ll find a clinical dose of Magnesium in Gut-Brain™. 

4. Fix middle-of-the-night-wakeups

Waking up at 2–3 AM and can't fall back asleep? Blood sugar crashes, cortisol spikes, or poor sleep habits are likely to blame.

Why It Happens
  • Blood Sugar Drops → High-carb meals before bed can cause overnight crashes²³. 
  • Cortisol Spikes → Stress hormones peak early in the morning, keeping you awake²⁴. 
  • Poor Gut Health → Inflammation disrupts sleep cycles²⁵. 

How to Fix It

  • Focus on a protein-rich diet—Supergut Protein is a great way to hit your targets and keep your blood sugar steady²⁶. 
  • Take magnesium or saffron to lower cortisol. 
  • Keep your room dark, cool & quiet to prevent wakeups – Studies show that 20°C is the optimal temperature for this²⁷. 
  • Minimise alcohol – it affects sleep quality²⁸. 
If You Wake Up at 2AM…
  • Don’t check your phone – blue light keeps you awake.
  • Try deep belly breathing – it lowers stress hormones.
  • Get up if needed – read in dim red lighting if you can’t sleep.

By balancing blood sugar, lowering stress, and optimizing sleep habits, you’ll finally sleep through the night.

5. Be cautious with OTC sleep aids

Many people turn to over-the-counter (OTC) sleep aids like Restavit (Doxylamine Succinate), antihistamines, or melatonin (synthetic hormone) when they struggle with sleep. While these can provide short-term relief, they often don’t address the root cause and may lead to dependency, grogginess, or side effects²⁹. 

Should You Ever Take Sleep Aids?

Short-term use (e.g., travel, stress spikes) can be helpful, but relying on them nightly isn’t ideal. If you need ongoing sleep support, natural solutions and lifestyle changes are safer long-term.

Gut — Brainᵀᴹ

A melatonin-free formula to better sleep, less stress, and calm, stim-free energy throughout the day.

Improve sleep now

Conclusion

If you’re unsure where to start, Gut-Brain™ is a great first step toward better sleep.

You may recognize some of its powerful, science-backed ingredients like saffron, ashwagandha, rhodiola, and lemon balm—all known for their ability to reduce stress and support relaxation. Plus, it includes a therapeutic dose of magnesium to help calm the nervous system and promote deep, restorative sleep.

Everyone’s health journey is unique, and only you can decide what’s best for your body. Give natural sleep support a real shot—stick with it consistently and see how it works for you. 

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