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Ep 30: Gut Basics for Women 50+
Gut Health 101 for Midlife (and the Famous “Fart Walk”)
Your gut is more than digestion, it’s a whole-body powerhouse. In this candid, funny, and science-informed convo, we break down what the gut microbiome is, why it matters in midlife and menopause, and how small daily habits (hello, 10-minute “fart walk” 🚶♀️) can calm bloat, boost mood, and support immunity.
What we cover
What the gut microbiome actually is (bacteria, viruses, fungi) and why it’s often called a “virtual organ”
How menopause shifts the microbiome (less diversity) and what that means for weight, bone health, and brain fog
The gut–immune connection (about 70% of immune cells live in/near the gut) and why that matters for inflammation and infections
The gut–brain axis: why anxiety, mood, and GI symptoms often travel together
Food fundamentals: fiber, fermented foods, and “colorful plates” vs. ultra-processed choices
Lifestyle levers that move the needle: sleep, stress, movement, and mindful medication use
Real-life symptoms to track (bloat, irregularity, reflux, brain fog) and when to loop in your provider
Probiotics & fermented foods, helpful, but not cure-alls (food first, supplements if needed)
Myths we bust: “All bacteria are bad,” and “A fancy poop test will tell me everything”
Quick stats we mention
~70% of the immune system is connected to the gut
~30–40% of adults experience functional bowel issues at some point
Up to 91% of women report gut changes during menopause
Improving microbiome diversity can lower inflammation markers
Simple habits to start today
Aim for 25–30g of fiber/day (fruits, veggies, beans, whole grains, nuts/seeds)
Add fermented foods (yogurt with live cultures, kefir, kimchi, sauerkraut)
Take an easy 10-minute post-meal walk (a.k.a. the “fart walk” 💨)
Prioritize sleep, manage stress, move your body regularly
Chat with your provider about medications that may impact gut balance
Timestamps
00:00 Kickoff & what the gut microbiome is
02:40 How common are gut issues? (and why we don’t talk about poop)
04:10 Menopause & the microbiome—what changes and why it matters
05:45 Gut–immune connection (barrier, inflammation, infections)
06:45 Gut–brain axis, mood, anxiety & midlife symptoms
08:10 Diet 101: fiber diversity, fermented foods, and processed pitfalls
10:00 Midlife gut symptoms—bloat, constipation, reflux, metabolic shifts
11:30 Lifestyle levers: sleep, stress, exercise, meds
13:00 Signs your gut needs attention (+ journaling ideas)
15:20 Practical, doable first steps (and the “fart walk”)
17:40 Probiotics vs. food-first approach—what labels to look for
19:20 Hormones, gut motility, and brain fog connections
21:10 Myth-busting & being an informed consumer
23:10 Fiber-rich foods we love (and a few we don’t)
28:00 Final stats, takeaways, and a gentle pep talk
Resources & Notes
Always consult your healthcare provider for personalized guidance, especially with new symptoms, supplements, or medication changes.
Look for “live & active cultures” on yogurt labels; true fermented foods typically require refrigeration.
If this episode helped, follow, rate, and review the show—it helps more midlife women find us. 💙
Come hang out on Instagram @NoExpirationDatePodcast and tell us if you tried the “fart walk.
View all episodes
By No Expiration Date PodcastGut Health 101 for Midlife (and the Famous “Fart Walk”)
Your gut is more than digestion, it’s a whole-body powerhouse. In this candid, funny, and science-informed convo, we break down what the gut microbiome is, why it matters in midlife and menopause, and how small daily habits (hello, 10-minute “fart walk” 🚶♀️) can calm bloat, boost mood, and support immunity.
What we cover
What the gut microbiome actually is (bacteria, viruses, fungi) and why it’s often called a “virtual organ”
How menopause shifts the microbiome (less diversity) and what that means for weight, bone health, and brain fog
The gut–immune connection (about 70% of immune cells live in/near the gut) and why that matters for inflammation and infections
The gut–brain axis: why anxiety, mood, and GI symptoms often travel together
Food fundamentals: fiber, fermented foods, and “colorful plates” vs. ultra-processed choices
Lifestyle levers that move the needle: sleep, stress, movement, and mindful medication use
Real-life symptoms to track (bloat, irregularity, reflux, brain fog) and when to loop in your provider
Probiotics & fermented foods, helpful, but not cure-alls (food first, supplements if needed)
Myths we bust: “All bacteria are bad,” and “A fancy poop test will tell me everything”
Quick stats we mention
~70% of the immune system is connected to the gut
~30–40% of adults experience functional bowel issues at some point
Up to 91% of women report gut changes during menopause
Improving microbiome diversity can lower inflammation markers
Simple habits to start today
Aim for 25–30g of fiber/day (fruits, veggies, beans, whole grains, nuts/seeds)
Add fermented foods (yogurt with live cultures, kefir, kimchi, sauerkraut)
Take an easy 10-minute post-meal walk (a.k.a. the “fart walk” 💨)
Prioritize sleep, manage stress, move your body regularly
Chat with your provider about medications that may impact gut balance
Timestamps
00:00 Kickoff & what the gut microbiome is
02:40 How common are gut issues? (and why we don’t talk about poop)
04:10 Menopause & the microbiome—what changes and why it matters
05:45 Gut–immune connection (barrier, inflammation, infections)
06:45 Gut–brain axis, mood, anxiety & midlife symptoms
08:10 Diet 101: fiber diversity, fermented foods, and processed pitfalls
10:00 Midlife gut symptoms—bloat, constipation, reflux, metabolic shifts
11:30 Lifestyle levers: sleep, stress, exercise, meds
13:00 Signs your gut needs attention (+ journaling ideas)
15:20 Practical, doable first steps (and the “fart walk”)
17:40 Probiotics vs. food-first approach—what labels to look for
19:20 Hormones, gut motility, and brain fog connections
21:10 Myth-busting & being an informed consumer
23:10 Fiber-rich foods we love (and a few we don’t)
28:00 Final stats, takeaways, and a gentle pep talk
Resources & Notes
Always consult your healthcare provider for personalized guidance, especially with new symptoms, supplements, or medication changes.
Look for “live & active cultures” on yogurt labels; true fermented foods typically require refrigeration.
If this episode helped, follow, rate, and review the show—it helps more midlife women find us. 💙
Come hang out on Instagram @NoExpirationDatePodcast and tell us if you tried the “fart walk.