Author: Julia Dulgerova

How to Build a Workout Routine You’ll Stick To—And How It Fits with the GAPS Diet

Creating a sustainable workout routine isn’t just about motivation—it’s about strategy, mindset, and making it part of a lifestyle that supports your body holistically. If you’re on the GAPS (Gut and Psychology Syndrome) diet, this becomes even more essential. Your body is undergoing significant healing, especially in the gut, which impacts your energy, immune system, and even mental clarity.

So, how do you build a fitness routine that supports this journey—and one you’ll actually stick with?

Let’s dive in

The Mindset Shift: It’s Not About Perfection, It’s About Consistency

First things first: drop the “all or nothing” mentality. You don’t need to spend an hour at the gym 6 days a week to be fit or see results. The goal is sustainability. It’s about doing something—anything—on a regular basis and building momentum.

Start where you are. Use what you have. Do what you can.

Whether you’re brand new to exercise or just trying to get back on track, your routine should meet you where you are right now, especially if you’re healing your gut with the GAPS diet, which can come with periods of fatigue or digestive discomfort.

The GAPS Connection: Why Movement Supports Gut Healing

The GAPS diet is focused on sealing and healing the gut lining to improve everything from digestive health to neurological function. But did you know that exercise plays a role in this healing too?

Here’s how fitness supports your GAPS journey:

• Stimulates digestion: Gentle movement like walking or yoga helps move food through the digestive tract.
• Boosts mental health: Regular exercise increases endorphins and helps combat anxiety and depression—both common in individuals with gut dysbiosis.
• Reduces inflammation: Low to moderate intensity workouts can reduce systemic inflammation, which is key to GAPS healing.
• Improves sleep: Better sleep = better healing. Exercise regulates your circadian rhythm, helping you rest and recover.

But—and this is important—over-exercising or doing intense workouts while you’re on the Intro stages of GAPS (when calorie intake might be lower) can be too taxing. So your routine needs to be adapted to your phase of healing.

Step-by-Step: Building a Workout Routine That Works With Your GAPS Diet

Step 1: Assess Your Energy & GAPS Stage

Different stages of the GAPS diet affect your energy levels and capacity for exercise.

• Intro Stages 1–3: Focus on gentle movement—walking, stretching, restorative yoga.
• Stages 4–6 & Full GAPS: You can begin incorporating strength training, low-impact cardio, and eventually higher-intensity workouts, depending on how your body feels.

Tip: Keep a symptom and energy journal to help you track how workouts affect your digestion, mood, and energy.

Step 2: Choose a Realistic Workout Frequency

Aim for 3–5 days of movement per week, but this can be as short as 15–30 minutes.

• 3 Days/Week: Full-body strength or bodyweight workouts + walking on off days.
• 4–5 Days/Week: Alternate strength and cardio-focused sessions (even if it’s just dancing in your living room).

Pro tip: Movement doesn’t have to be structured! Gardening, playing with your kids, or doing house chores counts too—especially on GAPS, where stress reduction and enjoyment are healing tools.

Step 3: Incorporate a Mix of Movement Types

Here’s a balanced approach:

‍♀️ Low-Impact Days (Essential for Gut Support)

• Restorative yoga
• Light stretching
• Nature walks
• Qi Gong or Tai Chi

️‍♀️ Strength Training Days (Support Immune + Hormonal Health)

• Bodyweight workouts (squats, push-ups, lunges)
• Resistance bands
• Light dumbbells or kettlebells
• Pilates

❤️ Cardio Days (Support Mood + Circulation)

• Brisk walking
• Swimming
• Rebounding (mini trampoline—a great lymphatic booster)
• Dance workouts

On the GAPS diet, especially in early stages, prioritize low-impact options and gradually increase intensity as your gut heals and energy returns.

Step 4: Schedule It—But Stay Flexible

Structure is important—but so is listening to your body.

Try:

• Habit stacking: Pair your movement with something you already do (e.g., yoga while the broth is simmering).
• Morning sessions: Many on GAPS report better energy earlier in the day, before meals or shortly after breakfast.
• Buffer days: Build in “wiggle room” for flare-ups, fatigue, or low mood days.

Step 5: Fuel Your Workouts with GAPS-Approved Foods

Eating to support movement is key. Here’s how to fuel your workouts on GAPS:

Before Workout:

• A spoonful of ghee or coconut oil for energy
• A cup of meat stock with added sea salt
• Lightly cooked carrots or squash with fat

After Workout:

• Bone broth + shredded chicken or beef
• Cooked veggies with tallow or lard
• Fermented veggies for post-exercise gut support

Hydrate with mineral-rich water or homemade electrolyte drinks (sea salt + lemon + honey).

Step 6: Track Progress Without Obsessing Over Numbers

Instead of fixating on weight or body shape, track things like:

• Improved digestion
• Better sleep quality
• Fewer mood swings
• Increased stamina
• Reduced bloating

These are huge wins—and they’re directly linked to both your workout consistency and your GAPS healing.

Final Thoughts: Healing and Strength Go Hand in Hand

The GAPS diet isn’t just about what you eat—it’s about how you live. Movement is a powerful healing tool when approached with compassion and awareness.

So don’t build a workout routine based on punishment or aesthetics.

Build it because:

• You want to support your gut.
• You want to feel good in your body.
• You want to reconnect with your energy and strength.

And most importantly—because you deserve to feel well.

Ready to start? Try this beginner-friendly, GAPS-aligned weekly schedule:

Sample Week: