The Gut-Brain Connection: Why Supporting Your Gut Could Be the Key to Feeling Like Yourself Again
For the longest time, I thought I was just too sensitive. I’d get overwhelmed by things that didn’t seem to affect other people. My energy would crash halfway through the day, even if I got decent sleep. Some days I’d feel wired and anxious, other days I’d feel completely flat. I blamed my hormones, my stress levels, and honestly, sometimes my own lack of willpower. I tried everything — morning routines, mindset hacks, more coffee, cutting caffeine, journaling, workouts, more sleep, less sleep…you name it. But nothing really stuck. It wasn’t until I started learning about gut health — and how deeply it affects your brain, mood, and energy — that things started to click. This might sound dramatic, but it changed everything.
Your Gut Is More Than Just Digestion
Most of us grow up thinking the gut is just there to digest food and maybe make us a little bloated sometimes. But your gut is so much more than that. It’s often called the “second brain” for a reason. Your gut and brain are in constant communication — through a complex network of nerves, hormones, and neurotransmitters. This is known as the gut-brain axis, and it’s one of the most powerful (and most overlooked) systems in your body. When your gut is inflamed, out of balance, or lacking the nutrients it needs, it doesn’t just affect your digestion. It affects your mood, your focus, your sleep, your cravings, and even how you handle stress.
90% of Your Serotonin Is Made in the Gut
Here’s one of the facts that blew my mind when I first learned it: Over 90% of your serotonin — your “feel good” hormone — is made in your gut. Not your brain. Your gut. Serotonin plays a huge role in mood regulation, sleep, appetite, and even how we perceive pain. If your gut isn’t functioning well, your ability to produce and use serotonin can take a hit — and that can make you feel anxious, low, unmotivated, and emotionally fragile. And the gut doesn’t just stop at serotonin. It’s also involved in producing and regulating dopamine, GABA, and other neurotransmitters that help you feel calm, focused, and emotionally balanced.
Signs Your Gut Might Be Messing With More Than Just Your Stomach
Most people think of gut issues as just bloating, constipation, or heartburn. But the truth is, a dysregulated gut can show up in a ton of ways that have nothing to do with digestion. Here are some lesser-known signs your gut might be calling for help:
Frequent mood swings or emotional ups and downs
Anxiety or panic that seems to come out of nowhere
Fatigue that doesn’t improve with rest
Brain fog or difficulty focusing
Cravings (especially sugar or carbs) that feel hard to control
Poor sleep quality or trouble staying asleep
Feeling overwhelmed easily, even by small things
If that sounds like you, you’re not crazy. And it’s probably not just stress. Your gut could be the missing piece.
So What Throws Off Your Gut in the First Place?
Gut issues don’t usually happen overnight. They tend to build up over time from a mix of daily habits, stressors, and environmental factors. Here are a few of the most common things that can throw your gut out of balance:
Too many ultra-processed foods: These can damage your gut lining and feed the “bad” bacteria.
Not enough fiber: Your good gut bacteria need fiber to thrive.
Chronic stress: Stress affects your gut lining, gut motility, and microbiome diversity.
Overuse of antibiotics or NSAIDs: These can wipe out good bacteria or irritate the gut lining.
Hormonal changes: Especially during menstruation, postpartum, or perimenopause.
Lack of diversity in your diet: A narrow diet = a narrow gut microbiome.
The good news? You don’t have to go full wellness-influencer to fix this. You don’t need to spend hundreds on fancy supplements or give up your favorite foods forever.
Small, Simple Shifts That Actually Help
I’m a big believer in starting small — especially when you’re already feeling overwhelmed or low-energy. Here are the first things I did that made the biggest difference:
1. Started eating more real food - No perfection here. Just more fiber-rich, whole foods like veggies, fruit, oats, beans, and nuts. I started adding to my meals instead of just taking things away.
2. Cut back (not cut out) ultra-processed stuff - The goal isn’t zero processed food — that’s not realistic. But I started paying attention to how often I was relying on snacks, bars, frozen meals, and “healthy” junk food. Cutting back helped my energy feel more stable.
3. Supported my gut daily - This included adding a targeted probiotic and gut-supportive supplements, but also focusing on hydration, gentle movement, and managing stress in ways that actually felt good to me.
It Didn’t Happen Overnight, But It Did Happen
This wasn’t a quick fix. I didn’t wake up the next day as a whole new person. But after a few weeks of being consistent, I noticed I didn’t feel as anxious all the time. I could focus better. I wasn’t constantly reaching for sugar at 3 p.m. My sleep improved. My skin even started to look better. It was subtle — but powerful. Because I didn’t feel like I was fighting my body anymore. I was finally working with it.
Your Gut Is Talking. Are You Listening?
Your body is always sending you signals — not to annoy you or slow you down, but to help you understand what it needs. Bloating, fatigue, cravings, brain fog, anxiety — these aren’t just random. They’re information. You don’t have to overhaul your life or chase some “perfect” version of health. You just need to start tuning in. A few small changes, done consistently, can make a massive difference. You deserve to feel good in your body — not just on the outside, but on the inside, too.
– Kiley 💛
