Full Guide to Fixing Bloating in 10 Minutes

This is a picture of me 3 years ago, bloated after every single meal, holding on to water, looking soft and fluffy despite training 5 to 6 days a week, tracking every macro, and eating the highest quality food I could find. I was literally doing everything right on paper and I still looked like this. And this is me now— zero bloating, lean, sharp, flat stomach from the moment I wake up to the moment I go to bed. And I can literally eat a kg of beef and go run a marathon 30 minutes later without thinking about it. That's how good my digestion is. And the difference that got me from there to there wasn't cutting more foods, it wasn't more probiotics, it wasn't a digestive enzyme, and it definitely wasn't another elimination diet. It was understanding one thing about bloating that almost nobody explains. And in the next 11 minutes, I'm going to show you exactly what's causing your bloating and exactly how to fix it without cutting out half of your diet or living on supplements Because here's where nearly everyone gets this wrong, and it's the reason nothing you've tried has most likely worked. You've been asking, which food is doing this to me? And that's the wrong question. And quickly, why this matters more than you think. Well, bloating is not a minor inconvenience. It's a signal and your body telling you it cannot process what you're giving it. And if you ignore it long enough, it doesn't stay the same. It progresses. Occasional bloating becomes daily bloating. Daily bloating becomes food reactions. Then you're reacting to things that you've eaten your whole life, and your list of safe foods keeps shrinking. Shrink. And now you're the guy scanning a restaurant menu for whatever will hurt you the least. And I know because that was literally me. And it doesn't stay in your gut either. And that's where the brain fog comes in. And that's where the energy crashes after eating comes in. And that's where the hormones start to downregulate. Because if you can't break food down, you can't absorb it, then you don't have the building blocks to support all these internal processes. And it doesn't matter how good the food was. Literally, you can eat the most expensive grass-fed steak on the planet and get nothing From it if the system processing it is broken. What is bloating then? Well, actually, bloating is gas, and gas is fermentation, and fermentation happens when food sits somewhere it shouldn't for longer than it should. So the real question was never which food, it's why is my food sitting there? And there are 3 reasons for that. And reason number 1 is that your stomach isn't emptying. This is the one nobody tells you, and it explains most of what you're feeling. Because at the bottom of your stomach, there's a valve, and that valve does not open on a timer. It opens based on acidity. So your stomach acid has to get its contents acids enough before that valve will release them onward. And that's the safety check, right? So if your stomach acid is low, and for most people watching this, it is, because that valve then stays shut longer and your food just sits there warm, wet, and full of food, not moving. So what do you think happens? Well, it ferments. So that's gas in your stomach. And that's your burping. That's the pressure right under your ribs. That's the heaviness an hour after eating. And if you're burping when you wake up in the morning, well, that's last night's dinner still in there. So reason number 2, you're not breaking down food properly. Properly. And that same acid does another job— it unravels protein so your enzymes can get at it. And when your stomach finally does empty, it's the acidity of what arrives in your small intestine that signals for bile and pancreatic enzymes to be released. So low acid equals weak signal, less bile, fewer enzymes. So now partly digested food is moving into your intestine, and partly digested food is bacterial food. They ferment it and you get gas, this time lower down. And that's the distension, the balloon stomach, the Trousers or pants that fit this morning, but now for some reason they don't. And then the last reason, reason three: the thing sitting above all of it. Here's what most people never connect: your stomach acid, your bile, and your enzymes—the contraction that move food through you. Every single one of those is a rest and digest function. So your body only turns them up when it decides that you're safe. So if you're—if you eat at your desk, if you eat in eight minutes between calls, if you eat with your laptop open, well then your body. Deprioritizes digestion. It sends blood to your brain and your muscles instead of the digestive tract. So you've asked your system to process a meal at the exact moment it's been told digestion isn't a priority. That's why the same meal is fine on Tuesday and wrecks you on Friday. It was never the meal, it was the state you were in when it arrived. So low acid, poor breakdown, and a nervous system that never gave permission. 3 things, 1 outcome: food sits, food ferments, and you bloat. And I want you to notice what's not on that list. A food you need to remove? Or supplement, you're missing out. Bullshit. So now when we know this, here's how to actually fix it. It's three phases, and the last one is the most important. So phase number one is to stop the assault. You cannot heal a gut that is under constant assault. This is where everyone goes wrong. They add probiotics, enzymes, supplements on top of a system that's being damaged every single day. That's filling a bucket with holes in the bottom. So first, for ten to fourteen days, we take the load off. We simplify the food: lean beef, chicken, eggs, fish, white rice, potatoes, cooked carrots, cooked zucchini, salt, a little bit of olive. Olive oil. That's it. Cut out all the bullshit supplements, everything. This should be boring on purpose. So out for now is things like ultra-processed foods, artificial sweeteners, seed oils, refined sugars, alcohol, raw vegetables and big salads, nuts and seeds, and anything fermented as well. I know sauerkraut and kefir are healthy. They're fantastic, but they're a large bacterial and histamine load arriving at once, and your system just can't handle that yet. They come back, just not first. On processed foods, I use one simple rule. You know, if there's a boardroom of people behind what you're about to put in your mouth, then don't eat it. It's not food. That's a product. And that one rule removes 90% of what's damaging you right now. And then smaller portions. This one matters more than most people think. I've seen clients literally cut out 20 foods and get nowhere, then improve dramatically eating the same food but in a smaller portion. If you go under it, 2 things happen because your capacity is limited right now. So make sure to go under it. And there's 2 things people usually get wrong here. First, they undereat. You don't want to undereat. This is not a diet. It's a simplification. And do not stay here. This phase is diagnostic. It's therapeutic, not permanent. I'll come back to why that matters soon. Phase 2 now in this whole equation is to turn digestion Now we go after the actual cause. Before meals, 15 to 20 minutes before, not as you sit down, take something bitter or sour. A small amount of apple cider vinegar in warm water, or a handful of rocket, or a rocket salad as a starter. Bitter and sour hit receptors on your tongue and trigger your body to start producing acid before the food actually arrives. But it takes 15 to 20 minutes to build, so take it with your meal and you've done the whole thing for a fraction of the benefit. So that Timing is the single most common mistake with this. Salt properly as well. Your stomach acid is hydrochloric acid, hydrogen and chloride, and chloride comes from salt. You can send a perfect signal to produce acid. If the raw material isn't there, not much happens. So good salt on your food, a pinch in your water. And this is the big one right here. How you eat. Sit down, phone in another room, 5 slow breaths before your first bite, outside in the sun ideally. Look at your food, smell it, chew until it's basically liquid. Take 15 minutes minimum. Walk for 10 after the meal. And this is where a lot of people think I'm joking, but I'm literally serious about this one. I would rather have you eating McDonald's, sitting down calm with your phone away, than a perfect meal rushed at your desk between meetings. That is generally how much it matters, and it costs you absolutely nothing. That's the crazy part as well. Phase 3 is to rebuild capacity, and this is the phase almost nobody reaches, which is exactly why their bloating always comes back. So once things are calm, you do not stay on the boring diet because here's what happens if you do. Your gut bacteria need variety to stay diverse. Feed them the same 9 foods and diverse Diversity completely drops. Diversity drops, and now you generally can't handle things you used to handle. So you cut more, and then things just get worse. And that's the trap. That's why carnivore feels incredible for the 3 first weeks and then falls apart in week 4 or 5. So we go the other way. You don't train chest every single day. You give it a stimulus, then let it recover, then stimulus again, then recover, then more stimulus, then recover, and then the process continues. That's exactly how you should be approaching your microbiome as well. Fruit and cooked vegetables first here, then herbs and spices. Then sourdough, fermented foods last and smallest, of course. And the actual finish line is eating at a restaurant without thinking about it, like literally being able to go and order whatever you want. That should be the goal. It shouldn't be to go to a restaurant, eat, and then feel hangover the day after because it nuked your system. That is not why we want to do this. So restriction calms symptoms. Diversity is what rebuilds resilience. But those are different things, and most people never get past the first one. So if you want the exact version of this sequence properly for your specific situation and your life. That is of course exactly what I do with all my one-to-one clients. So if you're interested in that, there's a link in the description. Otherwise, continue. And I want to show you a few examples here so you know that this isn't just theory. So this is Luca. It's 40 days apart, same guy. The difference is entirely water retention and bloating here. And he wasn't training differently. It's the same training, same food, just fixing the bloating and fixing the gut. Then we have Bryce, who's a new client who sent me this message just a few days after starting to actually execute on the plan. And then the one that sticks with me the most, John, who Had gut problems for 20 years, diagnosed with IBS, then SIBO. Killed it twice with antimicrobials, came back twice. Four months into doing what I just show you, and he canceled a SIBO test he had been pre-booked for months because he didn't need it anymore because his problems are all out of the way. And none of these people that I just show you got there by finding the food that was doing it—the one little thing. They got there by fixing the system that couldn't process it in the first place. To bring it together: bloating is gas, gas is fermentation. Fermentation means your food is sitting, and it's sitting because your acid is low, so you're not breaking. Things down, and your nervous system never gave your gut permission to work. Remove the load, turn digestion back on, then rebuild your capacity. Don't stay restricted. Do that and the bloating goes. But more than that, so does the fog and the crash after eating and the constant low-level negotiation with your own food. So don't repeat my mistake. I spent years thinking I had a food problem when in reality I had a processing problem. And the day I stopped asking what to remove and started asking what was stopping my system from working, everything finally changed. And if you want me to build this out for your exact situation, there's a link in the description. Once again, we'll get on a call, map out your exact situation, understand your bottlenecks, and see if the Supreme Protocol is a good fit for you. Otherwise, go and apply this because it works. And as I just said, your nervous system sits on top of all of this. So if you want to learn a bit more in detail how to optimize your nervous system so that part of this whole variable is covered, make sure to watch this next video here.