This week Liz and Michelle dive into the important topic of gut health. 

Fun fact that this week’s guest, Pauline Cox, functional nutritionist shared with us: your gut microbiome can be positively affected by stroking a pet, going for a walk, gardening or even kissing your partner!

How about that for a biohack?! 

The gut microbiome impacts nearly every aspect of health from hormonal balance to brain fog. Pauline shares simple, practical tips like going for a morning walk, adding fermented foods like sauerkraut to your diet, and "Marie Kondo-ing" your fridge. The conversation covers the links between gut health and skin care, weight management, oestrogen levels, and more.

KEY TAKEAWAYS

• Gut health impacts nearly every aspect of wellbeing including hormones, digestion, sleep, skin, and brain function. The gut microbiome is like a "fingerprint" - partly genetic but also influenced by diet, environment, stress levels, etc.
• Oestrogen balance is tied to gut health. Certain gut bacteria can reabsorb used oestrogen back into the body instead of allowing the liver to remove it. Regularity of bowel movements helps eliminate excess oestrogen.
• The gut and brain are constantly communicating via the vagus nerve 'super highway'. An unhealthy gut microbiome can lead to ongoing food cravings as the brain seeks the nutrients it needs whilst a healthy gut helps you feel satiated.
• Simple daily habits like walking, gardening, petting your dog, or kissing your partner can beneficially diversify your gut microbiome. Soil and animals bring good bacteria.
• Start by adding good things like fermented foods rather than eliminating everything at once. Sauerkraut, kimchi, kefir, beetroot, and kombucha feed gut bacteria.
• Have at least one good bowel movement per day. Lack of magnesium and fibre or sluggish bile production can cause constipation.
• Going for a morning walk boosts serotonin, helps with food choices, energises you, and primes digestive processes for the day.
• Pauline's top 3 basic supplements are magnesium, vitamin D, and omega 3s. Target specific issues like sleep or liver health once those bases are covered. 

BEST MOMENTS 

"Your gut and your brain talk to each other all the time via a nerve that's a super, superhighway, and the pathway, the conversation goes both ways."

"When you're eating food, let's say your omega 3 rich foods like oily fish and your protein rich foods like eggs, the nerve from your brain to your gut is sensing all the time what you're eating and is the brain getting what it needs to be optimal?"

"By going for a walk first thing in the morning, you're going to feel more energised. You're going to feel happier because of the levels of serotonin and dopamine within your body. Dopamine is our motivation hormone." 

If you enjoyed this episode, please rate, and review it on your podcast platform. We read every email sent to us at [email protected] so please get in touch! Check out our supporting blogs on this topic in our midlife library at www.twowomenchatting.com.

EPISODE RESOURCES 

Pauline's Instagram @paulinejcox

Pauline's book Hungry Woman - and her store Sow & Arrow

ABOUT THE HOST

Liz Copping is a networking pro & event consultant, leaping out of her comfort zone to co-host this podcast.

[email protected] Insta @lizcoppingtwc

Michelle Ford is a professional voice actor and empty nester pressing reset, enjoying a new career in podcasting!

[email protected] Insta @michellefordtwc

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