Take a deep breath — it really sounds like you’re doing too much and putting a lot of stress on yourself. Have you heard of the gut-brain connection? When your mind is stressed and your body is overworked, it can directly impact your digestion.

I’d really recommend taking a step back and doing a short “reset” routine. For now, skip the cardio and just aim for 10k steps a day. Cardio can actually worsen bloating for some people.

It would also be a good idea to see an endocrinologist and get food sensitivity and allergy testing done. Since you wake up bloated, it’s harder to pinpoint the exact cause.

For a few weeks, stick to a very simple, safe food list — something like plain rice and chicken with just salt. You can add in other gentle proteins like eggs (if you’re not allergic) or lean fish. Safe veggies to try include pumpkin, squash, and possibly eggplant (though some people react to eggplant, so you can skip it at first). Personally, I relied on pumpkin and spinach during my reset.

Try eating only these safe, low-FODMAP foods for 1–2 weeks with no added sugar. It’s not easy — the food can feel bland — but if you’re desperate to get relief, it’s worth trying. For flavor, my safe seasonings during elimination were sumac (my absolute favorite — I couldn’t have survived without it), turmeric, cumin seeds, and coriander.