Celebrity NutritionistM.S. in Natural MedicineBoard Certified Holistic Health Practitioner (AADP)
Your gut and your brain are talking. Let's give them something good to talk about.
I'm Birgit. Your gut is where I start, but never where I stop: hormones and menopause, weight and metabolism, energy, stress and sleep. I help you support all of it with humble, delicious food and the research behind it. No fear. No fads. Just honest, evidence-based guidance, including when a supplement may help.
natural medicine backed by research · real food, real science
Free 12-page printable · 5 gut-loving foods + a 3-day menu · Instant download
One real-food approach. Everything it touches.
Where do you want to start?
“Where do I even start?” Start here.
It's the question my clients ask most, so I made the simplest answer I know: a free, printable kit you can use this week.
- 5 gut-loving foods that are simple, affordable and in any grocery store
- A 3-day menu with 9 easy recipes adapted from my books
- A shopping list so you can shop once and cook all three days
- A daily food & mood tracker to notice how food and mood move together
- The science in plain words, with the studies listed
Free · Instant download · You'll also get my best gut-health tips by email. Unsubscribe anytime.
Hi, I'm Birgit Waites, M.S.
I'm Birgit, and for years I've helped people transform their kitchens and their daily habits through one-on-one consultations, pantry makeovers, grocery store tours and wellness seminars.
Food first, research-aware and honest about what we know and what we don't.
My approach is natural medicine backed by research. Just beans, oats, berries, yogurt and simple daily rhythms that fit a real life. These days I'm traveling the world, cooking and writing as I go.
Warmly, Birgit
Heal From Within: The 21-Day Gut Reset
A gentle, self-paced reset for your gut, your kitchen and your everyday energy. One small action a day, inspired by the Blue Zones.
Founding price ends midnight, Sunday Nov 1
Start my 21-Day Reset · $27🛡 14-day “Try Week 1” guarantee. Work through Week 1. If it isn't a good fit within 14 days of purchase, email me for a full refund. No forms, no fuss.
- 68-page printable workbook with 21 daily pages (2-minute lessons, one action, a mood tracker)
- 32 complete recipes with vegan, gluten-free and dairy-free swaps
- A shopping list for every week + batch-prep plans
- Kitchen tools: Pantry Purge Checklist, Swap Chart, Label Decoder
- Troubleshooting for bloating when adding fiber, busy days, eating out, families and budgets
- Bonus: the gentle, food-only 3-Day Gut Refresh mini-guide
About 10–20 minutes a day. Food-first, no supplements required. No calorie counting. Yours to keep.
Wellness education about food and daily habits, not treatment for any condition. Results vary.
Clear the Kitchen
Pantry purge, label decoding, lower-tox swaps and a prep day that sets you up.
Feed Your Gut
A full 7-day gut-friendly meal plan with recipes, shopping lists and a one-hour batch prep.
Gut-Brain Habits
Mindful eating, a 3-minute breathing reset, walks after meals, better wind-downs and morning light.
Gut health, in plain words
What is the gut-brain connection?
It's the two-way line of communication between your digestive system and your brain, through the vagus nerve, hormones and the messengers your gut bacteria help make. Researchers call it the gut-brain axis.
What should I eat for gut health?
Start with fiber and variety: beans and lentils, oats and whole grains, berries and colourful plants, a little fermented food, and walnuts or flax. Aim for about 30 different plants a week.
American Gut Project, 2018Do I need supplements?
Not for the Gut Reset. It's food and simple daily habits. Beyond that, I'll tell you honestly when research supports a supplement, and when it doesn't.
Three small things to try this week
Straight from the Starter Kit. No powders, no fancy gear.
The 2-minute morning sip
Squeeze the juice of ½ lemon into 12 oz of warm water and add a little grated fresh ginger. That's it. A warm, caffeine-free way to start the day.
Blueberry Walnut Oatmeal
serves 1 · 10 min½ cup rolled oats, simmered 5 minutes in 1 cup water or unsweetened almond milk. Fold in ½ cup blueberries (frozen is perfect), then top with 2 tbsp walnuts, 1 tbsp ground flax and cinnamon. Oat fiber and berry polyphenols feed your gut bacteria, and walnuts and flax add plant omega-3s.
Count your plants
Aim for 30 different plants a week. Beans, oats, berries, herbs, spices, nuts and seeds all count. The American Gut Project (2018) linked 30+ plants a week to more diverse gut bacteria. Most people are surprised where they land!
Quick gut-health lessons, every week
3 Foods Your Gut Loves
Short, research-aware videos with recipes, kitchen swaps and the gut–brain science in plain words.
Questions, answered
Who is Birgit Waites, M.S.?
Birgit Waites, M.S. is a Celebrity Nutritionist with an M.S. in Natural Medicine and a Board Certified Holistic Health Practitioner (AADP). She is a published author of many books, including Healing From Within: The Gut-Brain Connection, and teaches real-food, research-aware gut health. She is not a medical doctor and provides education, not diagnosis or treatment.
What is the free Gut-Brain Starter Kit?
A free 12-page printable guide with 5 gut-loving foods, a 3-day menu with 9 recipes, a shopping list and a daily food & mood tracker. Download it instantly at payhip.com/b/wzp2o.
What is the 21-Day Gut Reset, and how much is it?
A self-paced, food-first program in a 68-page printable workbook: daily 2-minute lessons, a 7-day meal plan, 32 recipes, weekly shopping lists and habit trackers. It's $27 at the founding price until Sunday, November 1, 2026, then $47. It comes with a 14-day refund guarantee.
Do I need supplements or a cleanse?
Not for the Gut Reset. It's food and habits, with no calorie counting, fasting or juice-only days. Supplements can be helpful in some situations, and I'll share the research when they are. Please check with your healthcare provider before starting any.
Is this medical advice? I have a condition or take medication.
No. Everything here is general wellness education, not medical advice. If you have a diagnosed condition, take medication or are pregnant or nursing, please check with your healthcare provider before changing your diet.
Start with one small step today.
Grab the free Starter Kit: 5 foods, 3 days and 9 recipes your gut will love.
Get my free Starter Kit Ready for more? See the 21-Day Gut Reset →