iracema’s Gut Healing Flat Tummy Guide

Prepared for: Iracema

Coach Steff Castellanos — Nutritionist | Trainer | Health & Life Coach

GAPS Diet • Hormone-Aware • Strength-Based

Who this is for:

A woman who wants a flatter tummy, better digestion, less bloating, and a strong, confident body—without extreme dieting or overtraining.

PART 1: What a “Flat Tummy” Really Means at 40 +

At this stage of life, belly fat and bloating are not just about calories.

Key drivers:

• Hormonal shifts (perimenopause / menopause)

• Higher cortisol sensitivity (stress belly)

• Slower digestion & gut inflammation

• Muscle loss (especially core & glutes)

• Blood sugar instability

The goal is not shrinking—it’s healing + strengthening.

When digestion improves and muscle increases, the waist naturally tightens.

PART 2: Nutrition Foundation (GAPS-Friendly)

The GAPS diet supports:

✔ Gut healing

✔ Reduced inflammation

✔ Better nutrient absorption

For a flatter tummy, we focus on balance, timing, and digestion.

MACRO TARGETS (DAILY GUIDELINES)

Macro Recommendation

Protein 100–120g

Fat 30–40% of calories

Carbs 80–130g

Fiber 15–20g

Calories ~1,700–1,900 (adjust as needed)

PROTEIN (Non-Negotiable)

Protein is essential for:

• Fat loss

• Muscle preservation

• Blood sugar balance

• Reduced cravings & bloating

Target

👉 25–35g per meal

Best GAPS Protein Sources

• Pastured eggs

• Grass-fed beef

• Chicken thighs

• Turkey

• Lamb

• Wild-caught fish

• Bone broth (counts!)

FATS (Hormone Support)

Healthy fats support:

• Hormone production

• Satiety

• Gut lining repair

Target

👉 1–2 tbsp per meal

Best GAPS Fats

• Ghee

• Tallow

• Olive oil

• Avocado oil

• Coconut oil (if tolerated)

⚠️ Avoid very high-fat dinners to reduce bloating.

CARBOHYDRATES (Strategic, Not Eliminated)

Carbs help regulate:

• Cortisol

• Thyroid function

• Sleep quality

Target

👉 80–130g/day

Best Timing

• Morning

• Post-workout

• Earlier meals = flatter mornings

GAPS-Approved Carbs

• Squash (butternut, acorn)

• Cooked carrots

• Beets (small amounts)

• Cooked onions

• Fruit (½–1 cup/day max)

FIBER (Handled Differently on GAPS)

More fiber is not better when healing the gut.

Target

👉 15–20g/day

Best Sources (Cooked Only)

• Zucchini

• Squash

• Carrots

• Onions

• Garlic

• Leeks

• Avocado (½/day)

• Sauerkraut juice (1–2 tbsp)

⚠️ Excess fiber = bloating, distension, discomfort

FLAT TUMMY MEAL FORMULA

Every meal should include:

✔ Protein (palm size)

✔ Fat (thumb size)

✔ Cooked vegetables

✔ Optional carb (½–1 cup)

Example Plate

• Grass-fed beef

• Cooked squash + carrots

• Ghee or olive oil

• Sauerkraut juice

PART 3: Lifestyle Habits That Flatten the Belly

These matter more than crunches.

Daily Non-Negotiables

• 7,000–10,000 steps

• 2–3 L water

• Morning sunlight

• 7–8 hrs sleep

Stress Reduction (CRITICAL)

• Deep nasal breathing

• No fasted intense workouts

• One full rest day weekly

PART 4: WORKOUT PLAN

Weekly Structure

• 3 Strength Days

• 1–2 Low-Impact Cardio / Core Days

• Daily walking

DAY 1 – Lower Body + Deep Core

• Goblet squat – 3×10

• Hip thrust – 3×12

• Romanian deadlift – 3×10

• Step-backs or split squats – 3×8/side

Core

• Dead bug – 3×8/side

• Bear plank – 3×20–30 sec

DAY 2 – Upper Body + Posture

(Posture = flatter tummy)

• Dumbbell row – 3×10

• Chest press or push-ups – 3×8–10

• Lat pulldown – 3×10

• Shoulder raises – 2×12

Core

• Pallof press – 3×10/side

• Standing cable chop – 3×8/side

DAY 3 – Active Recovery + Core

• 30–45 min walk

• Mobility + breathing

Core

• Heel slides – 3×10

• Side plank – 3×20 sec

• Seated breathing (rib expansion)

DAY 4 – Full Body + Metabolic

• Kettlebell deadlift – 3×10

• Reverse lunges – 3×8/side

• Push press – 3×8

• Farmer carries – 3×30 sec

🔥 Farmer carries = core + posture + fat loss

Optional Day 5

• Pilates, yoga, or light intervals

PART 5: What to Expect (Timeline)

Weeks 1–2

✔ Less bloating

✔ Better digestion

✔ More energy

Weeks 3–4

✔ Waist feels tighter

✔ Stronger core

✔ Improved posture

Weeks 6–8

✔ Visible change

✔ Sustainable habits

✔ Confident movement

PART 6: Common Mistakes to Avoid

❌ Daily ab burnouts

❌ Excess cardio

❌ Extreme calorie cuts

❌ Eating too late

❌ High stress + under-eating

OPTIONAL SUPPORT

• Magnesium glycinate (PM)

• Digestive enzymes (provider-approved)

• Probiotic support (GAPS-appropriate)

FINAL COACH MESSAGE

A flat tummy at 40 + comes from:

✔ Healing the gut

✔ Supporting hormones

✔ Building strength

✔ Managing stress

This is not a 2-week fix—

It’s a body reset that lasts.