In this episode of Core Conversations, host Robbie Harmon is joined once again by international sports nutritionist Tanna Fox for a fascinating and practical deep dive into the gut-brain connection. Together, they unpack how the gut microbiome—the community of bacteria living in our digestive system—directly impacts mental health, emotional regulation, energy, and mood.

Tanna explains how the vagus nerve serves as a communication superhighway between the gut and the brain, and how things like serotonin, GABA, and other neurotransmitters actually originate in the gut. They explore how to strengthen this system through probiotics, prebiotics, and amino acids, and why consistency matters more than perfection.

Through simple analogies like “feeding the little guys” (villi in your intestines), and sharing practical tips from travel and daily life, Tanna provides actionable ways to reduce inflammation, support mood, and use nutrition as a tool for long-term wellness—both physical and emotional.

Key Themes & Takeaways

Gut-Brain Connection

• The gut microbiome is often referred to as our "second brain."
• 90% of serotonin (the “feel-good” neurotransmitter) is made in the gut, not the brain.
• The vagus nerve acts as a two-way superhighway for emotional and physical communication between the gut and the brain.

Food as Medicine

• Diet is a powerful tool for mental health—you literally are what you eat.
• Probiotics (like kefir, kombucha, sauerkraut) and prebiotics (fiber-rich fruits/vegetables) work together to improve gut health.
• These foods support mood regulation, better digestion, and energy.

Consistency Over Perfection

• Consistent intake of whole foods, fiber, and supplements is more impactful than temporary fixes.
• Small, sustainable changes matter—starting with one banana or a probiotic a day can spark meaningful shifts in energy and mood.

Inflammation & Modern Diet

• Ultra-processed foods and additives degrade the gut lining, leading to inflammation and emotional imbalance.
• Inflammation in the gut is tied to many chronic issues, including anxiety, depression, and IBS.

Amino Acids & Mental Recovery

• Tryptophan (from turkey, eggs, etc.) is a key amino acid precursor to serotonin.
• IV amino acid therapy has shown significant emotional improvement in addiction recovery patients.
• Amino acids are essential building blocks for neurotransmitters and brain function.

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PRODUCTION CREDITS

Recorded at Mindset Content Creation Studios

Produced by Tommy Moore

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