💛 A Better Start to Your Week is Possible

Nov 17

Constipation doesn’t have to control your schedule or your mood.

If you live with IBS-C, Mondays can feel like the hardest day.
Your routine shifts, the stress kicks up, you’re sitting more… and suddenly your gut is saying:
“Not today.” 😅

But with a few small, strategic habits, you can help your bowels wake up, support motility, and give yourself a smoother start to the week. Here’s how:

1️⃣ Hydrate BEFORE caffeine

Coffee can stimulate your gut — but if you’re already dehydrated from sleep, it may backfire.
Try drinking 1–2 cups of water first thing before that latte touches your lips.

✔ Pro tip: Warm water or herbal tea is even better for motility.

2️⃣ Choose a warm breakfast with fiber

You need chewing + warmth to activate digestion.
Great IBS-C friendly options:

• Oatmeal with chia seeds
• Warm eggs + cooked veggies
• Avocado toast on whole grain bread

Cold smoothies alone? Not ideal for a sluggish Monday gut.

3️⃣ Move early — even 10 minutes counts

Bowel movements often happen after movement.
A short walk or gentle yoga can help send the signal:
👉 “It’s time to go!”

4️⃣ Create a calm morning moment

The gut is deeply connected to the brain.
Stress = slow motility.

Before your day ramps up, try:

• 3 deep belly breaths
• A quiet minute of mindfulness
• A slower pace during breakfast

Give your gut permission to relax so it can do its job.

5️⃣ Magnesium magic (evening tip!)

Magnesium helps your nervous system AND bowel motility.
Commonly helpful forms:

• Magnesium citrate – supports regularity
• Magnesium glycinate – supports relaxation

Check with your healthcare provider to choose what’s right for you.

6️⃣ Listen to urges when they come

Your colon works best with rhythm + routine.
Ignoring the urge trains your gut to delay — and constipation can worsen.
If it calls, go 🚽

7️⃣ Make lunch digestion-friendly

Giant raw salads can be hard on a sluggish gut.
Try a warm, balanced plate:

• Lean protein
• Cooked veg
• Whole grains

Warm = easier on motility and bloating. These Monday habits can help create consistency, less discomfort, and more confidence.

If you’re ready to better understand your unique IBS-C pattern, I’d love to help.

👉 Explore My IBS Blueprint — your personalized path to calmer gut days

You’ll uncover your triggers, create routines that support regularity, and feel more in control again.

🔗 Click here to learn more → MY IBS BLUEPRINT or DM me “IBS-C” on Instagram @gutwellnessbymarica to chat about what you’re dealing with.

You deserve a week that starts with flow ✨

Marica Gaspic

Living with IBS can quietly take over your life — not just through pain and bloating, but through the constant uncertainty, loss of confidence, and fear of not being able to trust your own body.

I help high-performing women with IBS move from symptom-chasing to true physiological stability — by understanding IBS as what modern gastroenterology defines it to be: a disorder of gut–brain interaction involving the nervous system, microbiome, immune function, and stress physiology.

As a pharmacist and gut health coach — and as someone who has personally lived with IBS — I bring both clinical expertise and lived understanding to the work we do together. My clients don’t just “manage” IBS. They rebuild trust in their body, regain energy and confidence, and create a sustainable system of support that fits their real life.

This is not about restriction or short-term fixes.

It’s about building a body that finally makes sense.

Why Work With Me

Personal Experience

I have lived with IBS and successfully stabilized my own health — giving me deep insight into both the emotional and physiological realities of this condition.

Clinical Expertise

As a pharmacist, I bring evidence-based understanding of human physiology, gut–brain signaling, microbiome science, and medication interactions into every plan I create.

Proven Results

I have guided women through sustainable, personalized recovery frameworks that improve symptoms, restore energy, and dramatically elevate quality of life.

Together, we build a personalized, sustainable gut health strategy that supports your body, your lifestyle, and your long-term wellbeing — so you can live with calm, clarity, and confidence again.

https://www.gutwellnessbymarica.com