Issue #43: listening to your GUT.
DIGESTIVE health + hormones, abdominal massage + acupressure, LET'S TALK WOMXN, and trusting your INTUITION.
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“A gut feeling is actually every cell in your body making a decision.”
~ Deepak Chopra
This week, my (Rebecca’s) house is coming off the stomach flu—so gut health is top of mind! As we focus on nourishing our digestive system back to balance, we thought, why not tune into the power of the gut—both as a physical center of health and as an intuitive guide? Your gut microbiome plays a critical role in digestion, mood, immunity, and hormone regulation, influencing everything from menstrual cycles to perimenopausal transitions. But beyond biology, our gut instincts often signal what’s right for us—whether in health, relationships, or decision-making.
In this issue:
How gut health connects to menstrual cycles, fertility, and perimenopause
Identifying intuition versus anxiety
Simple ways to support your gut with all five senses
TASTE: Gut Healing Chicken Bone Broth. Bone broth is a powerhouse for digestive health, providing essential nutrients that support gut integrity and function. Rich in collagen, gelatin, and amino acids like glutamine, bone broth helps to repair and strengthen the intestinal lining, making it particularly beneficial for those with leaky gut, IBS, or other digestive issues. It is also great to nourish blood from a Chinese medicine perspective to support fertility, postpartum, and post-menstruation. And for those not familiar with Congee, check out this blog post from Lisa at Orchid Chinese Medicine. This porridge of grains (most often rice), is the perfect addition to aid poor digestion, and is often recommended to those with upset stomachs and those recovering from illness.
speaking of TASTE…we just got our tickets for next week’s Let’s Talk Womxn MKE: More Than March Dinner featuring 20+ leading Milwaukee Women food and drink entrepreneurs! Friday, March 7th from 6 - 9pm at the Ivy House. We hope to see you there!
SEE: Colorful Probiotic Buddha Bowl. Your gut is home to over a trillion bacteria, playing a vital role in digestion, immunity, and overall health. However, factors like a processed diet and antibiotics can deplete beneficial gut bacteria, leading to issues like bloating, irregular digestion, and inflammation. Since 70% of your immune system resides in the gut, maintaining a healthy balance is key. One delicious way to support gut health is by incorporating probiotic-rich foods like sauerkraut or kimchi into meals—try adding them to a colorful Buddha bowl for a nourishing, gut-friendly boost!
Another tip: If you have digestive issues after eating raw vegetables, try cooking them! In Traditional Chinese Medicine (TCM), it is believed that cooked foods are easier to digest than raw foods. Cooking can break down the fibers and make nutrients more accessible, which is particularly important for individuals with weakened digestive systems.
SMELL: Honey Ginger Tea. Ginger tea is a powerful digestive aid, helping to stimulate digestion by increasing the production of digestive enzymes. Its natural anti-inflammatory properties can soothe the gut, reducing bloating, indigestion, and nausea. Whether easing morning sickness, motion sickness, or general digestive discomfort, ginger tea is a gentle and effective remedy. It also supports circulation and relaxation, making it a comforting choice for overall digestive wellness.
HEAR: Guided Practice To Trust Your Gut, Intuition, And Release Tension In Your Tummy. “Do you trust yourself? Would you like to feel more connected to your body and more relaxed in your gut? Many of us hold tension in our minds, that is held in the body. Our gut area, the stomach and intestines sometimes is holding years and years of chronic pain and tension. Listen to this guided audio meditation to gain a deeper sense of peace and calm in your gut and be able to tune in more to your innate body wisdom and intuitive/gut feelings.”
TOUCH: Abdominal Massage + Acupressure for Digestive Health. Abdominal massage and acupressure can naturally support digestion by stimulating circulation, relieving tension, and encouraging the movement of food through the digestive tract. Gentle, rhythmic massage over the abdomen can help reduce bloating, ease constipation, and improve gut motility by relaxing the muscles and promoting the flow of digestive fluids. Acupressure techniques apply focused pressure to specific areas, helping to release built-up tension, support the nervous system, and regulate digestion. These practices also activate the body's relaxation response, reducing stress—a common contributor to digestive discomfort. Incorporating abdominal massage and acupressure into a wellness routine can enhance overall gut health and promote a sense of balance and well-being.
What is appealing to your senses right now? What are you reading? watching? cooking? wearing? loving? obsessed with? We would love to share some of your picks in future newsletters!
trusting your GUT: INTUITION vs anxiety
Intuition is that deep, inner knowing—the gut feeling that arises before our minds start analyzing and before anxiety creeps in. It’s a moment of clarity, a sense of certainty without needing logical proof. But how often do we confuse intuition with fear? How do we know if we’re acting on true insight or reacting to anxious thoughts?
During times of difficulty or transition, trusting ourselves can feel especially challenging. When life feels uncertain, our minds often jump into overdrive, trying to predict every possible outcome to keep us safe. But intuition doesn’t work that way—it speaks quietly, without urgency or panic. It takes practice to discern between fear-based thinking and intuitive guidance, especially when emotions run high. Moments of change—whether in relationship to ourselves or others, career shifts, personal growth, or facing uncertainty in the world around us—can make us second-guess our inner wisdom, leaving us more vulnerable to anxiety’s grip.
Learning to recognize the difference between intuition and fear takes time and self-awareness. When we slow down and create space for stillness, we can begin to notice when a thought feels grounded versus when it feels frantic. Intuition is steady, while anxiety often feels like grasping for control. By cultivating trust in ourselves, we can move through uncertainty with more clarity and confidence.
Check out these articles for more reading: “A Psychic Explains How To Tell If It’s Anxiety Or Intuition”. “How to Get Your Intuition Back (When It’s Hijacked by Life)”.
we are grateful to share support this season with
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Crafted from ethically sourced ingredients, these apple cider vinegar-based mixers—like Tart Cherry, Basil, Jalapeño Lime, and Maple Ginger—are designed to elevate everything from your favorite cocktails to sparkling water (and contain gut-loving prebiotic and probiotics;). With every sip, Siren Shrubs invite you to discover something new, whether that’s a creative flavor combination or a meaningful connection shared over a glass.
Explore the possibilities at sirenshrubs.com and receive 10% off your order using code: interwovxn10.
gut health + HORMONES
The gut microbiome and hormones are in constant communication, influencing everything from mood and metabolism to menstrual cycles and menopause. One of the key players in this connection is the estrobolome, a collection of gut bacteria responsible for metabolizing and regulating estrogen. When the gut is imbalanced—due to poor diet, stress, antibiotics, or environmental toxins—estrogen metabolism can be disrupted, leading to excess or deficient estrogen levels, which may contribute to conditions like PMS, PCOS, fibroids, endometriosis, and estrogen dominance.
Beyond estrogen, the gut microbiome also impacts cortisol, the primary stress hormone we talked about a few weeks ago, and insulin, which regulates blood sugar. Chronic gut inflammation can lead to insulin resistance, increasing the risk of metabolic disorders, irregular cycles, and fertility challenges. Additionally, the gut produces neurotransmitters like serotonin and dopamine, influencing mood stability, sleep, and even cravings—many of which fluctuate with hormonal changes.
A diverse and healthy microbiome helps maintain hormonal equilibrium by supporting nutrient absorption, reducing systemic inflammation, and aiding in the detoxification of excess hormones. Diets rich in fiber, fermented foods, and polyphenols help nourish beneficial gut bacteria, while reducing processed foods and excessive alcohol can help prevent dysbiosis. By prioritizing gut health, we create a foundation for hormonal resilience at every stage of life.
The Gut and the Menstrual Cycle
Throughout the menstrual cycle, hormone levels fluctuate, and the gut microbiome plays a critical role in regulating estrogen metabolism, inflammation, and nutrient absorption. During the follicular phase (the first half of the cycle), the gut helps process estrogen, ensuring it remains at appropriate levels to support ovulation. However, if gut bacteria are imbalanced, estrogen may be reabsorbed instead of excreted, leading to estrogen dominance, which can contribute to symptoms like bloating, heavy periods, breast tenderness, and mood swings. This imbalance is particularly common in conditions such as PCOS and endometriosis, where excess estrogen fuels inflammation and abnormal tissue growth.
Additionally, gut health impacts prostaglandin production, which influences period pain and cramping. Prostaglandins are hormone-like compounds that trigger uterine contractions, but when inflammation is high—often due to poor gut health—prostaglandin levels can become excessive, leading to more intense cramps and dysmenorrhea (painful periods). Gut imbalances can also deplete essential nutrients like magnesium, B vitamins, and omega-3s, all of which help regulate hormone production and reduce PMS symptoms. Eating a diet rich in fiber, fermented foods, and anti-inflammatory nutrients can support the gut's role in hormone balance, leading to more predictable and less painful cycles.
The Gut and Fertility
For those trying to conceive, a healthy gut microbiome is essential for hormonal regulation, ovulation, and implantation. As mentioned, the estrobolome plays a key role in processing estrogen, and disruptions in this system can contribute to irregular cycles, implantation challenges, and difficulty sustaining a pregnancy. Additionally, gut inflammation can impair nutrient absorption, affecting levels of key fertility-supporting vitamins like folate, B12, and vitamin D.
Gut dysbiosis is also linked to insulin resistance, a common factor in PCOS, which can disrupt ovulation and increase the risk of infertility. An inflamed gut can send stress signals to the body, triggering an increase in cortisol, which in turn can suppress ovulation. On top of that, the gut microbiome influences immune function, which plays a role in how the body accepts or rejects an embryo. A well-balanced gut microbiome helps regulate inflammation, reducing the risk of autoimmune responses that can interfere with conception. To optimize gut health for fertility, focus on prebiotic-rich foods (like garlic, onions, and bananas), probiotics, and a diverse, whole-food diet to support a thriving gut microbiome and balanced hormones.
The Gut and Perimenopause
As estrogen levels fluctuate and decline during perimenopause, the gut microbiome also undergoes changes, affecting metabolism, digestion, and inflammation. A decrease in beneficial bacteria can lead to increased gut permeability (often called "leaky gut"), which may worsen symptoms like bloating, joint pain, and brain fog. Shifting estrogen levels also impact how the body processes carbohydrates and fats, contributing to midlife weight gain and changes in energy levels. Many people notice increased insulin resistance, making blood sugar regulation more difficult, which can be further influenced by gut health.
The gut is also responsible for producing neurotransmitters like serotonin and dopamine, which influence mood and sleep. As estrogen declines, these neurotransmitters can become less stable, leading to increased anxiety, depression, and sleep disturbances. Supporting gut health with polyphenol-rich foods (such as berries, green tea, and dark chocolate), fermented foods, and a diet high in diverse fiber can help stabilize the microbiome, supporting a smoother transition through perimenopause. Phytoestrogen-rich foods (like flaxseeds and soy) may also help modulate estrogen levels naturally, easing symptoms like hot flashes and mood swings.
Supporting Gut and Hormonal Health
By prioritizing gut health through mindful nutrition, stress management, and lifestyle choices, we can support hormonal balance at every stage—leading to greater well-being, resilience, and vitality. Whether you are navigating painful periods, preparing for pregnancy, or transitioning through perimenopause, caring for your gut is one of the most powerful ways to support your hormones naturally.
And we leave you with…
Color Combinations I love of Food Pairings I’d Hate by Kayla Roolaart of No Crumbs
We are obsessed with the 16 food inspired color combinations–from Strawberry Milk + Bell Pepper to Radicchio + Banana to Tangerine + Garlic. Such a fun and beautiful visual escape!
Have a great weekend!
