The 2nd Pillar of Gut Health
Last month we talked about Pillar #1. Today, let's talk about the pillar I see overlooked more than any other in my practice: stress.
Here's what surprises most of my clients — you can be eating a beautifully clean diet and still struggle with bloating, irregularity, or inflammation, because your nervous system is running the show more than your food is. And yet, stress management is the most neglected aspect of wellness!
Did you know??? Your gut and brain are in constant conversation via the gut-brain axis, with the vagus nerve acting as the main line between the two. When you're chronically stressed, that conversation gets disrupted — digestion slows, beneficial bacteria shift out of balance, inflammation rises, and the gut barrier weakens. Your body simply can't prioritize "rest and digest" if it thinks it's in danger.
The goal isn't to eliminate stress (impossible, especially if you're a mom in the thick of it). The goal is to build a nervous system that can recover by creating small pockets of safety throughout your day, even when the chaos doesn't stop.
A few ways to do that:
Practice deep breathing. A few minutes of slow, intentional breaths is one of the fastest ways to signal safety to your body and shift it out of fight-or-flight.
Stimulate your vagus nerve. Humming, singing, gargling, meditation, and even gentle cold exposure all help tone this nerve — think of it as strength training for your calm.
Take real recovery breaks. Five minutes away from your phone, your inbox, or your to-do list can meaningfully reset your stress response. This doesn't have to look like a spa day — it can happen in your car before you walk inside.
Do something that grounds you. A walk outside, journaling, stretching, or time with people you love — these aren't just "nice to have," they're regulating your nervous system in real time.
On supplements: for some people, additional support can help — magnesium, L-theanine, passionflower, holy basil, adaptogenic herbs (when appropriate for your individual case), and psychobiotics that support the gut-brain connection. I'd rather you start with the practices above first, and loop in a practitioner before adding various supplements. There is a strategy that comes with supplementation, and professional guidance can make a difference.
The take home message: A calm nervous system isn't just a luxury — it's part of the very soil your gut healing grows in.
Let’s TAKE ACTION → Pick one practice from the list above and commit to just 5 minutes a day. Reply and let me know which one you chose — I read every response, and I'd love to know what you're working on.
Keep an eye out for Pillar #3 coming soon!