FitnHealthy Gut Reset™ - Lesson 8 - SIBO & Not Sleeping Well?

Rheece Hartte

2d • Give Advice

Are You

wired at night?
waking between 2- 4am?
severe constipation?

This is not a discipline problem or a “need more fiber” problem.

It’s a methane- cortisol- thyroid loop in action.

I’ll walk you through what’s happening step by step.

What this pattern tells us (clinically)

Cortisol is inverted or spiking at night

Waking between 2-4am is classic for-

Night-time cortisol/adrenaline spikes. Tigers
Blood sugar instability. Tigers
A nervous system stuck in “threat mode”. Tigers

Your body isn’t resting, it’s scanning for Tigers.

2. Severe constipation is usually methane dominance

Severe constipation usually means-

Methane producing archaea are active
Gut motility is suppressed
Gas is being trapped low in the abdomen

This is mechanical and hormonal, not a hydration or fiber issue.

3.Thyroid signaling is being down regulated

This combo strongly suggests-

Reduced T4 to T3 conversion (hypothyroid symptoms)
Higher reverse T3 signaling (hypothyroid symptoms)
Lower cellular energy availability (hypothyroid symptoms)

Even if labs look “normal,” tissue level thyroid effect is often low.

Why fasting & fiber backfire here (pun intended)

Fasting increases cortisol when energy is already perceived as low
Fiber / resistant starch feeds methane and worsens motility
Coffee on an empty stomach spikes adrenaline
Late, larger dinners push cortisol later into the night

All of this reinforces the loop -

Methane - leads to
stress - leads to
low T3 - leads to
slower gut- leads to
more methane and the cycle begins again

What actually helps (sequenced correctly)

STEP 1- Re anchor circadian rhythm (non-negotiable)

This comes before any fat loss push.

Morning

Eat within 30- 90 minutes of waking, consult with a Qualified Health Professional first as SIBO not be Your challenge
Protein alone or plus digestible carbs
Avoid fasting + black coffee

Evening

Finish dinner 3-4 hours before bed
Keep dinner warm, cooked, low-fiber
No large salads or resistant starch at night

This alone often reduces 2-4am waking within days.

STEP 2- Support motility without fermentation

consult with a Qualified Health Professional first as SIBO not be Your challenge

Choose -

Fresh white rice, not reheated or cold (rice dessert)
Fresh potatoes, not reheated or cold (potato salad)
Rice noodles
Well-cooked oats (small portions)

Avoid (for now)

Raw potato starch
Green banana flour
Beans / lentils
Cooled starches
Large raw vegetable loads

Think - fuel yourself, don’t feed bugs (microbes.)

STEP 3:- Lower night time cortisol

This is key for both sleep and bowel function.

Carbs at dinner (yes, really)
Adequate sodium with meals. Find out the right amount from a Qualified Health Professional
Gentle evening routine (no intense workouts late)
Consistent bedtime

When cortisol drops, motility often improves without laxatives.

STEP 4- Expect these changes when this pattern is addressed correctly-

Sleep improves before weight loss
Bowel movements improve before appetite normalizes
Fat loss resumes without further calorie cuts

That order matters.

What NOT to push right now.

Consult with a Qualified Health Professional first as SIBO not be Your challenge

Extended fasting
Aggressive calorie restriction
“More fiber”
Gut healing starch powders
Late night workouts

Those all worsen this pattern.

Why this works? You’re telling the body-

“Energy is available. You’re safe. You can let go.”

When that message lands-

Cortisol settles
Thyroid signaling improves
Motility increases
Methane pressure decreases
Fat loss resistance eases

BEFORE You make any or all of these changes, please check with a Qualified Health professional who has worked successfully with this dozens or hundreds of times, knows all of the variables, what to do first, then next and so on. Treat the cause, not the symptoms.

If you feel you need Help with this post "HELP" down below in the Comments

Does this sound like You?

Yes, I need help with my Guts, Bloating, Sleep, Fat Loss

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