Pursue Wellness - Kelly Lutman

03/16/2026

When digestion feels off, the first place most people look is the food itself. But the discomfort may not be coming from what's on the plate. It may be connected to how the body is trying to process everything else at once. If your system feels sped up, flatlined, or strangely unresponsive, grounding practices can offer a way back into connection with your body, though not in the trendy wellness sense.

Here are five places that process can begin.
1. Use gravity as a reminder
When the day accelerates, dropping attention to your feet can interrupt the momentum. Not conceptually, but literally feeling them in your shoes or against the floor and wiggling your toes. When the nervous system loses track of physical orientation, digestion often suffers as the body prioritizes alertness over processing food.

2. Sit while eating, even for small things
Handfuls of granola eaten over the sink or lunches consumed while pacing in front of a laptop quietly signal to your system that you're in a rush. Even sitting for five minutes with a snack can alter how the gut processes food.

3. Incorporate warmth
A mug of broth, a hot water bottle, or a hand resting over your stomach can signal to the nervous system that it no longer needs to stay on guard. Warmth communicates safety in a way that the gut seems to understand directly.

4. Touch something that doesn't require anything from you
Fingertips on a stone, the bark of a tree, or the texture of a clean dish towel can help discharge accumulated tension. Gut discomfort can reflect a buildup of undigested stress, and sensory input helps reroute some of that static. Contact with something neutral can settle the system in subtle ways.

5. Let the body take up space before eating
Stretching your arms behind you and letting your ribs expand can counteract the unconscious tendency to shrink inward and protect the belly. Deliberately creating expansion before a meal may help the digestive system feel safer receiving food.

When digestion feels disconnected from the rest of your experience, grounding can bring the gut back into conversation with the rest of your system.

03/13/2026

The moments that affect your nervous system most are often the ones you barely notice. The first and last 10 minutes of your day have a big impact on the rest of your day.

Here are five ways to pay more attention to these key moments, especially if you’ve been feeling overstimulated, drained, or out of touch with your body’s signals.

1. Notice how you land in the morning
Before you grab your phone, notice how your body feels against the bed. Is your jaw tight? Are your shoulders already tense? Waking up is a gentle transition, and even a few seconds of looking at something steady in the room can help your body feel safe and know there’s no urgent threat.

2. Give your digestive system time to wake up
If you eat your first meal in a hurry, your digestion can lag for hours. Help your digestive system get ready - drink some warm water or do some gentle stretches - rather than eating when tense and making digestion harder.

3. Treat the transition out of work as a gradual slope
Even if your workday ends at a screen, your nervous system needs help shifting from work mode to relaxation. Jumping straight from spreadsheets to stillness usually doesn’t work well. Doing something in between, like taking a short walk, tidying up with music, or spending a few minutes with a pet, can help you transition before checking social media or starting dinner.

4. Soften your environment in the evening
If your lights stay bright until bedtime, your body might stay more alert than you think. Dimming the lights an hour before sleep, or using just one lamp instead of overhead lights, helps your body shift out of daytime mode. This reduces the sensory input your system has been handling all day.

5. Anchor your attention on something stable before sleep
Instead of letting your mind run through tomorrow’s tasks or today’s worries, focus on something physical to help you settle. Put a hand on your heart or notice the weight of your blanket. Connecting with something steady can help you start to relax.

It’s easy to overlook these moments because they seem ordinary, but they give you regular chances to support your nervous system with rhythm, routine, and small signals of safety.

03/13/2026

What food do you consume as your first meal of the day? Cereal? Toast? Eggs?

Or perhaps you don’t eat until midday - what food do you eat then?

It’s worth exploring what your first foods do in your body, besides subsiding hunger. Listen to what I share and comment below what you eat.

03/12/2026

What was your childhood breakfast?
What do you eat for your first meal of the day currently?

03/10/2026

Do you enjoy listening to podcasts? There's a great one I was interviewed on - Lighten Up! The Art of Living Clutter Free.

Listen and then let me know what you found of most value.

Self-Improvement Podcast · Updated Weekly · Lighten UP! The Art of Living Clutter Free is hosted by Melanie Cohen is a life coach and clutter expert helping women in the messy middle of life clear physical, mental, and emotional clutter. Throug…

03/09/2026

Balancing blood sugar isn’t just about what you eat. Getting enough protein and fiber helps, but movement is also a practical way to keep your energy steady - especially if you get afternoon crashes, wake up hungry, feel shaky when meals are late, or notice your energy goes up and down during the day.

You don’t need intense workouts or strict routines to improve your blood sugar. Here are three simple ways to add more movement and help your body use energy better.

1. Take a short walk after meals
A 10 to 20-minute walk after eating, especially after lunch or dinner, can support more stable energy and smoother digestion in the hours that follow. The pace doesn't have to be fast or produce sweat. This practice helps the body use the meal you just consumed.

2. Use brief movement breaks during long sitting days
Many blood sugar swings occur on days spent sitting for extended periods, then attempting to jump back into regular activities without a transition. When the body stays in one position for hours, muscles don't contribute much to regulating the energy intake from food.

A movement break can be as simple as one to five minutes of activity: a few squats, walking through the house, climbing stairs, stretching, or doing light chores with intention.

3. Include strength training a few times per week
Building muscle helps keep your energy steady and reduces blood sugar spikes, since muscle helps your body use glucose better. You don’t need to spend hours at the gym. Even 15 to 25 minutes of strength training two or three times a week makes a difference over time. You’ll get better results from something you can keep up than from a complicated plan you quit after a few weeks.

For movement to effectively support blood sugar balance, thinking in terms of simple, repeatable actions tends to work best. A short walk after meals, brief movement breaks on sedentary days, and a few strength sessions weekly can add up to noticeable improvements in how energy feels on ordinary days.

03/07/2026

You may not track your hours, but your body can tell you’re working. That constant urge to respond or prepare keeps you tense. Your muscles stay tight, your mind keeps spinning, meals blend together, and rest falls off the radar.

Here are four ways to start changing how you relate to time without completely changing your life.

𝟭. 𝗨𝘀𝗲 𝗺𝗲𝗮𝗹𝘀 𝗮𝘀 𝗮𝗻 𝗼𝗽𝗽𝗼𝗿𝘁𝘂𝗻𝗶𝘁𝘆 𝘁𝗼 𝗿𝗲𝘀𝗲𝘁 𝘁𝗵𝗲 𝗽𝗮𝗰𝗲
If lunch turns into another meeting or a time to scroll your phone, your mind and digestion get no break. Try making at least one meal each day a chance to slow down. Hold your bowl with both hands, breathe between bites, lean back in your chair, and chew slowly for the first few bites. Even if your to-do list doesn’t change, your body will notice the difference.

𝟮. 𝗗𝗲𝗳𝗶𝗻𝗲 𝘄𝗵𝗮𝘁 𝗰𝗼𝗺𝗽𝗹𝗲𝘁𝗶𝗼𝗻 𝗮𝗰𝘁𝘂𝗮𝗹𝗹𝘆 𝗹𝗼𝗼𝗸𝘀 𝗹𝗶𝗸𝗲
That nagging sense that nothing is ever finished often comes from tasks without clear endings. Before you start a project or sit down to work, decide what “enough” looks like. Being clear about what’s finished can ease the pressure that builds when you’re unsure if something is complete.

𝟯. 𝗣𝗮𝘆 𝗮𝘁𝘁𝗲𝗻𝘁𝗶𝗼𝗻 𝘁𝗼 𝘁𝗿𝗮𝗻𝘀𝗶𝘁𝗶𝗼𝗻𝘀 𝗯𝗲𝘁𝘄𝗲𝗲𝗻 𝘁𝗮𝘀𝗸𝘀
The minutes between meetings or tasks often get filled with prepping for what’s next and even unknowingly holding your breath. Use these moments as opportunities to reset. Stretch your hands, relax your jaw, or take a slow, deep breath. These small actions help your body recognize a transition.

𝟰. 𝗡𝗼𝘁𝗶𝗰𝗲 𝘁𝗵𝗲 𝗽𝗵𝘆𝘀𝗶𝗰𝗮𝗹 𝘀𝗶𝗴𝗻𝘀 𝗼𝗳 𝘁𝗶𝗺𝗲 𝗱𝗶𝘀𝗼𝗿𝗶𝗲𝗻𝘁𝗮𝘁𝗶𝗼𝗻
Feeling out of sync with time often shows up in your body before you even realize it. Dry mouth, shallow breathing, mild nausea, or always feeling behind can be signs your body is pressured. These feelings aren’t failures; they’re signals your body could use a reset.

Changing how you experience time means noticing when it feels like it’s speeding up or slipping away, and choosing to stay with your own pace instead of the one your body is used to. This usually happens slowly, through paying attention and making small changes, not by forcing yourself.

03/06/2026

I'm curious about your grocery list .... please share ....

03/05/2026

Is your nervous system running on overdrive? You are in fight-or-flight, and that hinders your body's ability to digest the food you eat and to heal.

In this blog post, I share 7 simple actions you can take to bring calm and allow your body to shift from fight-or-flight to rest-digest-heal.

Which of these actions will you explore for your health?

7 Simple Ways To Feel Calmer By Tonight. These practices offer a more organic approach to settling the nervous system.

03/05/2026

Who here gets headaches? 🙋🏻

How do you handle them? Lay down for a bit? Put essential oils on your temples? Or glass of water and an aspirin or Tylenol?

Let’s talk about that …

Watch my video. If you try the glass of water, let me know what happens.

And if headaches are frequent, your body is asking for help. Let’s talk.

03/04/2026

International Women's Day is tomorrow on March 4, 2026! Voice of Women Summit is tomorrow from 9am - 9pm Central. Multiple presenters each half hour.

My presentation – Ditch the Diets and Discover Freedom and Renewed Energy with Simple Edits - will be at 10:00am CT.

The International Women's Day 2026 theme is 'Give to Gain'. When we inspire others to understand and value women's wisdom, we all rise together.

The organizer’s motto is “if it’s not fun, it’s not worth it” so register to join us for free. Pop in when you have free time in your schedule. Come be inspired and empowered! Register for free at

https://go.eventraptor.com/summit/voices-of-women-summit-2603/kellylutman

Even if you don’t expect to attend, please register as it helps me with the organizer’s requirement for promotion.

03/03/2026

Enjoyed talking with Leah on the Health & Wellness Trailblazers podcast which was released today!

We dug into some of the messages our body sends - some of the common symptoms we note that should alert us not to take a medication, but to consider what our body is saying. That's a first step in reclaiming health.

Listen to this short 15-minute conversation and I'd very much appreciate hearing what ah-ha you gleaned.

https://podcasts.apple.com/us/podcast/how-to-heal-root-cause-issues-showing-up-as-chronic/id1734826884