Pressure + distension
Food, stool, sensitivity and muscle coordination.
The Bloating Playbook
Find your bloating triggers. Know what to change first.
Drop your email and I’ll send you the guide.
Use the symptom patterns, ingredient audit, and two-week tracker to narrow down what drives the pressure or puffiness.
See real pages from the guide
Here’s what you get.
- 01
Audit the label
Sweeteners, fibers and serving sizes, and the question that matters, which is what reaches the gut in the amount you actually eat.
- 02
What a trial measured
Gold kiwi against green, the accumulated bloating score, and what the researchers could and could not show.
- 03
Three patterns, three first moves
Worked examples that turn a symptom into one experiment worth running.
THE QUESTION THAT COMES FIRST
What kind of bloat is it?
Puffiness
Timing, sleep, thyroid clues and swelling elsewhere.
Fluid swelling
Fluid balance, medications and lymphatic or other causes.
BEYOND THE WAISTBAND
Your face tells a different story.
The guide connects morning puffiness with sleep, salt patterns, thyroid clues and fluid clearance—and explains what to look for next.
AI-generated illustration of NickINSIDE THE GUIDE
Find the cause.
Choose the right fix.
- 01
Find your pattern
Belly pressure, a changing waistline, facial puffiness and tissue swelling: learn which clues point where.
- 02
Make food changes that tell you something
Fried meals, omega-3 vs. omega-6, carbonation, sugar alcohols, fiber and constipation. One useful experiment at a time.
- 03
Connect the bigger picture
How thyroid function, sleep, immune conditions, hydration and lymphatic drainage fit the investigation.
- 04
Understand the repair research
Glutathione, GHK-Cu and thymosin alpha-1: mechanisms, actual study results and the importance of formulation and route.
Look inside first
Three real pages, before you give an email.
No sign-up to see these. They are unedited pages from the 27-page PDF, so you can judge the guide instead of a cover.
Audit the label
Sweeteners, fibers and serving sizes, and the question that matters, which is what reaches the gut in the amount you actually eat.
What a trial measured
Gold kiwi against green, the accumulated bloating score, and what the researchers could and could not show.
Three patterns, three first moves
Worked examples that turn a symptom into one experiment worth running.
PUT IT TO WORK
Stop guessing.
Run a useful experiment.
Leave with a specific next step and a record that makes your next decision easier.
- Meal swaps and an ingredient-by-ingredient audit
- Research breakdowns: low-FODMAP diets, actinidin and green kiwi, and after-meal walking
- A supplement audit, including creatine
- Three worked examples to help choose your first move
- A two-week plan and printable daily tracker
SAVE THE FIELD GUIDE
Start finding your triggers.
Track the pattern, change one thing, and see what happens next. Your two-week plan is inside.
Honest fit
Who this helps, and who should skip it.
Worth your time if
- You have been cutting foods at random and learning nothing from it.
- You want to know whether the bloating is belly, face or fluid, because the causes differ.
- You will keep a two-week record.
Skip it if
- You want an elimination diet handed to you. The guide asks you to find your own trigger.
- Symptoms are persistent, worsening or painful. That is a clinical assessment, not a tracker.
Before you download
The questions people actually ask.
Is this another low-FODMAP explainer?
Low-FODMAP has its own section, including where the evidence is good and where the diet is used for longer than it should be. Most of the guide is about identifying which of three patterns you have, because a bloated belly and a puffy face rarely share a cause.
Will it tell me which foods to cut?
It gives you an ingredient audit and a way to test one thing at a time, which is more useful than a list. Cutting six foods at once tells you nothing about which one mattered.
Does it sell a supplement?
There is a supplement audit, and its usual outcome is to remove something rather than add it. Creatine gets its own page for the same reason.
Why is it free?
Because I want more people running careful experiments on themselves, and because some readers eventually become Rebody Health customers. That is the whole model. No upsell arrives with the guide.
What happens to my email address?
You get the guide, then AI Biohacking, which is what I am testing and measuring on myself. You also get the revised guide whenever the research changes. One click unsubscribes and the address is never sold or shared.
What you are getting
1,000+ people already have this guide.
- 27 pages
- 29 linked sources
- Two-week plan
- Printable daily tracker
- Last checked
- September 22, 2026. I recheck the trials behind each recommendation, and revise the guide when the evidence changes.
- When it changes
- The revised guide goes to everyone on the list. You do not have to come back for it.
- Who wrote it
- Nick Locascio. AI entrepreneur, founder of Rebody Health, co-founder of Booth AI (YC). My health experiments are personal experience, not medical advice. See the work behind it.
The rest of the field guides
Every one is free, and built the same way.
The Peptide Map31 PP GHK-Cu: The Copper Peptide Field Guide22 PP 50 Body Signals53 PP 30 Innocent Habits That Are Ruining Your Gains28 PP How to Build an Unstoppable Immune System26 PP The AI Biohacker's Playbook20 PP Build Your Biohacker Dashboard16 PP RESET: The five moves that rebuilt my health22 PP
Educational information, not individualized medical care. Persistent, worsening or concerning symptoms need clinical assessment.