HERE'S TODAY'S HOT TAKE: Fitness pursuits on their own, without food changes, typically yield only half of the results you can achieve (if that).
To achieve better health, we must consider the health of our gut and the food we’re putting into it. Read on!

You may already know that your gut is often referred to as your “second brain.” This nickname isn't surprising given how closely the gut and brain are connected. This connection influences everything from your mood and memory to overall brain health.
I'm going to dive into the fascinating science of the gut-brain connection and how you can support it for yourself and even your loved ones.
The Gut-Brain Connection: The Key Players
1. The Vagus Nerve
The vagus nerve acts as a superhighway between your gut and brain. It transmits signals that regulate digestion, stress response, and even mood. A well-functioning vagus nerve supports a balanced nervous system. In contrast, vagal dysfunction can contribute to anxiety and poor gut health.
2. The Enteric Nervous System (ENS)
Known as the "gut’s brain," the ENS is a network of neurons embedded in your gut lining. It operates independently of the central nervous system but works in harmony with it. The ENS regulates digestion and communicates with the brain. This is why gut imbalances can lead to brain fog, poor focus, or increased stress.
3. The Gut Microbiome
The trillions of bacteria in your gut play a crucial role in brain health. These microbes produce neurotransmitters like serotonin and dopamine, which affect mood, cognition, and mental well-being. An unhealthy microbiome can disrupt this sensitive balance, leading to inflammation and cognitive issues.
Top Nutrition Tips for a Healthier Gut and Brain
Here are some actionable nutrition strategies that you can easily incorporate into your daily routine:
Prioritize Prebiotics and Probiotics
Including probiotic-rich foods—like yogurt, kefir, sauerkraut, and kimchi—nourishes your gut microbiome. Additionally, prebiotic-rich foods such as garlic, onions, asparagus, bananas, and oats boost neurotransmitter production.
Omega-3 Fatty Acids
Omega-3 fatty acids, found in salmon, walnuts, chia seeds, and flaxseeds, are essential for brain health. They help reduce inflammation, making them a vital nutrient for overall well-being.
Polyphenols for Brain Protection
Foods rich in polyphenols—like berries, dark chocolate, green tea, and olive oil—support gut bacteria. They help combat oxidative stress in the brain, promoting better cognitive function.
Reduce Processed Foods and Sugars
Processed foods and sugars can disrupt the microbiome, leading to inflammation. This negativity impacts both gut and brain health, making it crucial to limit their intake.
Stay Hydrated
Hydration is essential for supporting our body’s detox pathways, including the gut. Adequate hydration is vital for clear thinking and maintaining mental energy throughout the day.
NAD Supplementation
Nicotinamide adenine dinucleotide (NAD) is critical for energy metabolism and cell functioning. Supplementing with NAD may enhance brain health by boosting energy production. It can also protect neurons against damage, potentially improving cognitive functions and slowing aging processes.
Innovative Resources for Brain Health
My Newest Resource: Brain Health Meal Plan
In January's Wellness Vault I released a Brain Health Meal Plan and Recipe Bundle. This resource is designed to optimize your health through the gut-brain connection. Packed with nutrient-dense recipes, it’s perfect for helping you nourish your gut while also addressing results and peri/menopause experience.
Click below to visit the Wellness Vault:
FINAL NOTE: Embracing Gut and Brain Health
Understanding the link between gut and brain health is a game-changer. It empowers us to take charge of our wellness. By prioritizing nutrition and hydration, we can foster an environment that promotes optimal brain function and overall health.
Let’s get our brains and bodies firing on all cylinders!
Julie xo
Need support? Reach out by emailing me at contact@juliehodge.ca with any questions.
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