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Low-Fat Dairy Products Why it helps: Dairy can be a convenient source of protein and calcium, and fermented options provide beneficial probiotics that some people find soothing, choose low-fat options if you notice an upset stomach from richer foods

Occasional treats or meals that dont fit the ideal pattern wont undo your progress, the focus should be on consistency rather than perfection

Changes in digestion speed the entire digestive process moves more slowly

Make it a goal to get 79 hours of sleep per night, and use stress-reducing techniques like meditation, journaling, or light movement to keep your nervous system calm and balanced