A few months ago, went on a blind date…
I interviewed Dr. Betsy Greenleaf, a specialist in helping people navigate menopause with vitality.
She said something that completely stopped me in my tracks: when you get your gut health right, your body handles hormonal changes so much better.
That lightbulb moment came at the perfect time. I’d been experiencing some constipation. So I decided to go all-in on improving my gut health.
The results? Mind-blowing.
In just a few months, I’ve noticed huge improvements in my mental health – my mind feels calmer and clearer, my hormonal anxiety has decreased, and I just feel… better.
Like, “I want more of this” better.
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Video Version
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Why Gut Health Matters So Much (Especially in Midlife)
The more I’ve been diving into gut health research, the more fascinated I become. It’s not just about digestion – literally every single area of our health is linked to our microbiome.
Here’s what really got my attention:
Nutrient absorption: You can be eating protein and veggies all day, but if your gut isn’t absorbing nutrients properly, they’re not getting into your cells where you need them.
Mental health: Did you know that 90% of serotonin and about 50% of dopamine are produced in our gut? If our guts aren’t functioning optimally, we literally don’t have the raw materials in our brains to feel good.
Immune function: About 80% of our immune cells are in our gut. A healthy immune system doesn’t just fight off things like COVID – it can shut down cancer cells before they become tumors.
Bone health: Even osteoporosis is linked to gut health! If your gut is healthy, you’ll absorb calcium better. You could be eating all the calcium in the world, but if your gut’s impaired, your body can’t use it properly.
Brain health: With my dad being diagnosed with Alzheimer’s this year and seeing his cognitive decline, keeping my brain healthy for as long as possible has become incredibly important to me. The gut-brain connection through the vagus nerve is huge – and interestingly, most of the messaging is actually the gut telling the brain stuff, not the other way around.
My Simple Gut Health Strategy
So what am I actually doing?
I’ve broken it down into four key areas::
1. Fiber First
This is my starting point. I’ve added ground flax seeds (about a tablespoon with my yogurt) and psyllium husks to my daily routine.
The psyllium husks I mix with macadamia milk – it becomes this little pudding thing I actually quite enjoy eating with a spoon as my afternoon snack.
If that sounds too complicated, Metamucil or Benefiber work great too. The key is that psyllium is soluble fiber, so it’s not just feeding your gut microbiome – it’s also helping with cardiovascular health by soaking up extra fat and cholesterol.
2. Fermented Foods
I’m incorporating fermented foods into most meals. Think sauerkraut, kimchi, yogurt, sour cream, apple cider vinegar in dressings.
3. Polyphenol Power
These are the antioxidants found in colorful plants and spices. I’m being more intentional about adding black pepper, using plenty of spices, and including things like olives which are naturally high in polyphenols.And drinking more coffee and green tea.
4. Fluids
If you’re increasing fiber, you need to drink enough water. Otherwise, things can get… backed up. Simple but crucial.
What This Looks Like on My Plate
Let me paint you a picture of tonight’s dinner – a taco bowl that hits all the gut health marks:
- Base of shredded kale or iceberg lettuce (veggies!)
- Spiced ground meat (polyphenols from all those spices)
- Avocado (more veggies and good fats)
- Sour cream and kimchi (two types of fermented foods)
- Maybe some olives (extra polyphenols)
- Black pepper on top
See how it all comes together? It’s not about complicated recipes or feeling like you need a degree in microbiology. It’s about making simple, sustainable choices that actually taste good.
Like help building tiny habits to naturally eat healthier?
So you feel good for your age…
Then join me in Joyful Cooking for Natural Vitality.
We start Feb 5th.
Let me help you eat better for you (and your gut!).
One tiny step at a time.
In your corner
Jules xx
(Your favourite Australian Food Scientist)
PS Want to look and feel good for your age?
I’d love you to join us in Joyful Cooking for Natural Vitality!
It’s my six-month coaching program that show you my easy and proven way to build good food habits, break bad ones, and cook without recipes so you look and feel great for your age.
Learn more about Joyful Cooking for Natural Vitality
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See All Joyful Eating for Midlife Vitality Podcast Episodes
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