Ever feel tired, bloated, foggy, or just not quite yourself—but can’t put your finger on why? It might be a gut thing. And the good news? You have more control over your gut health than you think.

At R1SE, we believe that performance and recovery start from the inside out. That’s why we’re excited to collaborate with gut health expert Cat Fullbrook (ANutr), whose down-to-earth wisdom and scientific insight are helping people transform their lives from within.

Your Inner Ecosystem

Your gut isn’t just a digestive tube. It’s a complex ecosystem made up of trillions of microbes known as the gut microbiome. These tiny organisms play massive roles: digesting your food, regulating hormones, boosting immunity, and even influencing your mood.

Cat likes to say: “Your gut bugs are like a garden. You need to sow, feed, and weed it for the best results.” That means:

Sowing beneficial bacteria with fermented foods
Feeding them with fibre-rich plant foods
Weeding out habits that allow harmful microbes to thrive (like processed food, stress, and alcohol)

The best part? Your microbiome can start to shift in as little as 24 hours when you make small, positive changes.

Listen to the Symptoms

The signs your gut needs attention aren’t always obvious. Sure, digestive discomfort is a clue—but there’s more:

Low energy or fatigue
Skin flare-ups
Sleep issues
Mood swings or anxiety
Hormonal imbalances
Brain fog

These may seem unrelated, but they all tie back to your gut. That’s because the gut-brain axis (the two-way communication between your gut and brain) influences everything from how you sleep to how you think.

Small Shifts, Big Impact

Cat’s philosophy is simple: gut health doesn’t have to be complicated. You don’t need to overhaul your life—just start small:

Eat more fibre. Think beans, oats, berries, leafy greens.
Add variety. Aim for 30+ different plants a week.
Include fermented foods. Like sauerkraut, kefir, or kimchi.
Drink more water. Your poop is 70% water.
Chew slowly & eat mindfully. Digestion starts in your mouth.
Prioritise sleep & stress reduction. Gut bugs thrive on routine and calm.

Let’s Talk About Poop (Seriously)

Your bowel movements can be a window into your health. Ever heard of the Bristol Stool Chart? Type 3 and 4 (smooth, sausage-like) are ideal. Anything too hard or too mushy could be a sign that your gut needs support.

Feeling bloated after eating? That might be your microbes doing their job. But excessive gas, pain, or fatigue? That’s your cue to dig deeper.

Join Us for a Gut Check

If you’re curious, confused, or just ready to feel better—this is your sign to take the first step.

Join us for Gut Check: A Wellness Workshop on 12th October at R1SE, led by Cat Fullbrook (ANutr).

In this 3-hour immersive experience, you’ll:

Explore your personal gut story with a printed workbook
Learn about the microbiome, digestion, stress, poop (yep), and more
Try hands-on activities, plant-based snacks, and a “Weekly 30” challenge
Set goals that stick—and walk away feeling empowered

You’ll even get a discount on a 1:1 session with Cat for deeper, personalised support.

This isn’t a lecture. It’s an experience. A chance to reconnect with your body, rewrite your health story, and feel more like you again.

Spaces are limited. Reserve your spot now and discover what your gut’s been trying to tell you all along.

R1SE: Performance & Recovery for Life. Start with the breath. Heal from the gut.