CAPS LOCK by Samantha Feher

April 20, 2025 21. Gut Health 101: Your Microbiome and Improving Gut Health at Home

In this episode, Sam shares a timely motivational story before diving into the foundations of gut health (What body parts and systems does your "gut" actually encompass? What is your microbiome? How do you know if yours is healthy and balanced? How can you take care of it at home?) in an attempt to pull back the curtain on a topic that's widely discussed across the internet. Since it's the first installment of a multi-episode series on gut health, it's a solo deep dive—but Sam will bring guests on to discuss the various aspects and rabbit holes of gut health down the line, so drop your questions in the comments!

Listen to this episode if you hear a lot about your gut and microbiome on TikTok, and want to understand it from a basic biological standpoint before falling for some random supplement an influencer is hawking lol.

Key moments:

00:34 Morning motivation (Rory McIlroy and the Masters)

06:51 A message to returning listeners of CAPS LOCK

08:00 Why we are talking about gut health in the first place

10:35 What actually is your gut (gastrointestinal tract), and how does it work?

12:17 The biliary tract (a part of the digestion process that’s talked about way less)

12:37 Which body parts comprise your biliary tract?

13:23 How the biliary tract works

14:54 Other systems in your body that help with digestion

15:12 The gut microbiome

15:54 What makes up the gut microbiome? (Plus a good fun fact about it)

16:27 How your gut microbiome develops

16:59 How new microorganisms are added to your microbiome over time

17:31 What your gut microbiome actually does

18:00 How your gut microbiome affects your digestive system

19:32 How your gut microbiome affects your immune system

20:35 How your gut microbiome affects your heart health

21:07 How your gut microbiome affects your nervous system

21:15 The gut brain axis

22:13 The emotional side of your gut brain axis

22:37 Crazy fact about how your gut controls your emotions

22:49 The correlation between IBS and mood disorders

23:36 How your gut microbiome affects your endocrine system

24:47 How do you know if your gut and microbiome are healthy?

24:53 Characteristics of a healthy gut

25:53 Symptoms of an unhealthy gut

26:33 Mini rant about healthtokkers and gut health

27:24 Sam’s recommendation if you are experiencing unhealthy gut symptoms

27:41 Different tests that evaluate your gut health

28:06 An important warning about gut testing

28:49 Here is where you might want to take notes so grab your notebooks/pens!!

29:00 15 ways to take care of your gut at home

29:05 Natural sources of probiotics

29:21 Two things to limit to improve your gut health

29:35 How chewing and eating speed affects your digestion

30:43 Natural sources of fiber and prebiotics (also: what is the difference between prebiotics and probiotics?)

31:08 Examples of anti-inflammatory foods

31:22 What alcohol does to your gut

31:44 How antibiotics affect your gut

32:01 How to offset the negative impact of antibiotics on your gut

32:48 Foods rich in polyphenols (and what they do for your gut)

33:01 Two controversial tips for improving your gut health

33:16 The impact of breastfeeding on gut health

33:27 Elimination diets—why they’re controversial and their intended effects

34:40 Please drop your gut health questions in the comments!!!

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