Golden
Ritual #6
Movement
The Principle
The human body was built to move. Muscles contract to circulate blood and lymph, joints lubricate through activity, and movement supports the gut’s natural rhythms by stimulating motility and reducing stress. Stagnation is deregulation: it slows circulation, traps tension, and disrupts balance. Movement restores what the body was designed for — strength, adaptability, and resilience.
The human body was built to move.
Muscles contract to circulate blood and lymph,
joints lubricate through activity,
and movement supports the gut’s natural rhythms
by stimulating motility and reducing stress.
Stagnation is deregulation:
it slows circulation, traps tension, and disrupts balance.
Movement restores what the body was designed for —
strength, adaptability, and resilience.
The Science
Circulation & Lymph → Movement increases blood flow and lymphatic drainage, clearing waste and reducing inflammation (Journal of Applied Physiology, 2015).
Gut Function → Physical activity supports the migrating motor complex (MMC), aiding motility and reducing bloating (Neurogastroenterology & Motility, 2014).
Brain & Mood → Exercise increases brain-derived neurotrophic factor (BDNF), improving memory, learning, and resilience to stress (Nature Reviews Neuroscience, 2008).
Immune Health → Moderate exercise strengthens immune coordination and reduces systemic inflammation (Frontiers in Immunology, 2018).
Longevity → Regular movement lowers all-cause mortality risk and extends healthspan (British Journal of Sports Medicine, 2020).
Circulation & Lymph →
Movement increases blood flow and lymphatic drainage,
clearing waste and reducing inflammation
(Journal of Applied Physiology, 2015).
Gut Function →
Physical activity supports the migrating motor complex (MMC),
aiding motility and reducing bloating
(Neurogastroenterology & Motility, 2014).
Brain & Mood →
Exercise increases brain-derived neurotrophic factor (BDNF),
improving memory, learning, and resilience to stress
(Nature Reviews Neuroscience, 2008).
Immune Health →
Moderate exercise strengthens immune coordination
and reduces systemic inflammation
(Frontiers in Immunology, 2018).
Longevity →
Regular movement lowers all-cause mortality risk
and extends healthspan
(British Journal of Sports Medicine, 2020).
Research Spotlight
“Physical activity directly influences gut health. Even light walking after meals accelerates gastric emptying and improves motility, reducing bloating and discomfort (Neurogastroenterology & Motility, 2014). Regular movement has also been shown to shift the microbiome toward greater diversity and resilience (Gut Microbes, 2019). Beyond digestion, exercise strengthens vagal tone — the communication highway of the gut–brain axis — enhancing stress recovery and overall regulation (Frontiers in Neuroscience, 2018).”
“Physical activity directly influences gut health.
Even light walking after meals accelerates gastric emptying
and improves motility, reducing bloating and discomfort
(Neurogastroenterology & Motility, 2014).
Regular movement has also been shown to shift the microbiome
toward greater diversity and resilience
(Gut Microbes, 2019).
Beyond digestion, exercise strengthens vagal tone —
the communication highway of the gut–brain axis —
enhancing stress recovery and overall regulation
(Frontiers in Neuroscience, 2018).”
How to Start
Begin with daily walking — even 10 minutes after meals improves digestion and blood sugar regulation.
Use movement snacks (stretching, shake out stress, bodyweight exercises) throughout the day to reduce stagnation.
Combine strength, mobility, and cardio training weekly for long-term resilience.
• Begin with daily walking — even 10 minutes after meals
improves digestion and blood sugar regulation.
• Use movement snacks (stretching, shake out stress, bodyweight exercises)
throughout the day to reduce stagnation.
• Combine strength, mobility, and cardio training weekly
for long-term resilience.
Common Myths / Mistakes
Myth: Movement must be intense to be effective.
Truth: Consistency matters more than intensity — the body thrives on rhythm.
Myth: Movement must be intense to be effective.
Truth: Consistency matters more than intensity —
the body thrives on rhythm.
Practical Applications
Take walking meetings to combine productivity with regulation.
Use stretching or light activity to break long periods of sitting.
Walk while talking to a friend on the phone.
Pair evening movement with nature (walks, swimming, yoga) to down-regulate before sleep.
• Take walking meetings to combine productivity with regulation.
• Use stretching or light activity to break long periods of sitting.
• Walk while talking to a friend on the phone.
• Pair evening movement with nature (walks, swimming, yoga)
to down-regulate before sleep.
Micro vs Macro Benefits
Short-term: Improves mood, circulation, and digestive motility.
Long-term: Builds strength, supports gut function, enhances brain plasticity, and produces structural changes in both muscle and brain that extend healthspan and resilience.
Short-term: Improves mood, circulation, and digestive motility.
Long-term: Builds strength, supports gut function,
enhances brain plasticity,
and produces structural changes in both muscle and brain
that extend healthspan and resilience.
Nature’s Golden Law
Stagnation is deregulation — the body was built to move.
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