Gut Feelings

Our gut is more than a digestive system; it’s a second brain that reflects and affects how we feel, process emotions, and live our lives.

1. The Gut as a "Second Brain"

Your gut contains millions of neurons connected to the brain and influences much more than digestion. Known as the second brain, the gut is constantly communicating with the mind, regulating mood, energy, and hormonal balance.

This connection happens through the vagus nerve, which links the intestines to the brain, passing through the heart. This network explains "gut feelings," like butterflies from excitement or a stomachache from stress. The gut doesn’t just respond to emotions; it impacts them, creating a two-way relationship.

When our gut ecosystem of bacteria thrives, it keeps inflammation in check and supports immunity. But chronic stress or poor habits can trigger an imbalance, leading to overgrown bad bacteria that cause inflammation and worsen both physical and emotional health.

Examples

• Stress causing stomach cramps before a big presentation.
• Chronic gut issues worsening anxiety or depression symptoms.
• Feeling "off" due to an unhealthy gut microbiome.

2. Chronic Stress and "Shameflammation"

Modern stress differs from ancestral stress, which was acute and fleeting. Chronic stress from jobs, relationships, or finances isn’t just emotional – it impacts the gut and body.

Feeling overwhelmed or inadequate leads to shame, a harmful emotion tied to self-criticism. This is what the author terms "shameflammation," where shame and inflammation create a vicious cycle, influencing each other and degrading overall health.

Shame keeps people stuck, avoiding self-care or change. Breaking this cycle requires addressing emotional wounds and recognizing worthiness before diving into physical solutions like dieting.

Examples

• A sense of failure for not sticking to diets leads to binge eating.
• Chronic stress resulting in irritable bowel syndrome.
• Shame preventing people from seeking therapy or support.

3. Food and Emotions Are Connected

Healing isn’t just about eating clean, but also about addressing emotional triggers tied to food. Many people eat fast food or sugary snacks to self-soothe, unaware of the long-term health costs.

Comfort foods release dopamine and serotonin, creating temporary relief, but they also cause bloating, weight gain, and energy dips over time. Exploring emotional triggers, like unresolved conflicts or self-doubt, helps shift unhealthy food choices effortlessly.

Reflecting on your relationship with food – and addressing underlying feelings without judgment – is key. Healing starts by understanding what drives choices, not by banning foods.

Examples

• Reaching for ice cream after a breakup to mask hurt feelings.
• Habitually overeating when feeling lonelier or disconnected.
• Emotional triggers from childhood experiences influencing indulgent eating.

4. The Problem with Instant Fixes

From crash diets to intense exercise regimens, striving for quick results often does more harm than good. These efforts rarely address the deeper emotional and physical roots of health challenges.

Quick fixes can provoke shame when they fail, reinforcing the belief that you’re unworthy or incapable of change. Lasting progress comes from making slow, sustainable adjustments rather than searching for a miracle cure.

Instead of drastic overhauls, start small. Change one habit at a time, whether it’s adding more vegetables or simply noticing how certain foods make you feel.

Examples

• Falling off a restrictive diet and feeling worse than before.
• Guilt after abandoning a gym membership.
• Short-lived motivation from fad wellness trends.

5. Self-Compassion as a Healing Tool

To repair your gut and emotions, start with self-kindness. Instead of judging yourself, practice gentleness with your goals and setbacks.

Self-compassion helps break cycles of guilt and shame. It lets you prioritize self-care without perfectionism. When you believe you’re worthy of love and care, it becomes easier to adopt healthful habits that nurture both body and mind.

This reframes actions from "shoulds" to personal acts of love. For example, skipping a stressful outing isn’t laziness, but prioritizing peace.

Examples

• Journaling positive affirmations instead of berating weight gain.
• Taking intentional breaks to prevent burnout.
• Practicing forgiveness for "cheat days" on a diet.

6. Ditching Comparison Heals More Than You Think

Social media often perpetuates feelings of inadequacy. Constant comparison to impossibly curated online lives can spark shame and harm mental health.

Instead of falling for FOMO (fear of missing out), focus on JOMO (joy of missing out). Celebrate the relationships and activities that bring you peace, rather than seeking validation or pursuing trends.

Disconnecting from online pressures can improve gut-brain health by reducing stress. You’ll reconnect with yourself and better understand what genuinely fulfills you.

Examples

• Logging off Instagram in favor of a calm nature walk.
• Reducing social media-induced envy by journaling gratitude.
• Skipping exhausting social events to enjoy a quiet evening.

7. Small Daily Changes for the Gut and Heart Connection

Gut healing isn’t a crash course; it’s about combining small, consistent steps with emotional awareness. Each day, make one mindful food-related choice and one emotional action.

For instance, identify foods that disrupt your digestion and explore why they’re part of your diet. Pair this with a heart-feeding activity, like journaling or enjoying a hobby.

These small, paired changes compound over time, nourishing both body and spirit without overwhelm.

Examples

• Noticing how coffee affects your sleep and finding alternatives.
• Gardening as a stress-reliever after a tense workday.
• Adding vegetables to meals while reflecting on gratitude.

8. Mindful Eating Brings Joy to Meals

Slowing down at mealtimes helps curb overeating and increases satisfaction. Savoring each bite without distractions can also improve digestion and develop a healthier food relationship.

New experiences, like exploring unfamiliar vegetables or experimenting with recipes, reignite excitement about eating. This joy counteracts emotional eating patterns and brings mindfulness to every meal.

Engage your senses outside the kitchen too. Add cozy, comforting touches to your surroundings to further de-stress and uplift your mood.

Examples

• Turning off your phone to savor the taste of homemade soup.
• Exploring global vegetables, like bok choy or yucca, in recipes.
• Creating a peaceful eating space with candles and plants.

9. Self-Love Fuels Lasting Results

Beyond food, physical and mental healing requires deep self-love. This means caring for your body as it is now, not as an "after" transformation.

Whether it's soaking in an Epsom salt bath, writing a love note to yourself, or building positive affirmations, these rituals cultivate the belief that you are worthy of both physical and emotional wellness.

Self-acceptance sets the foundation for all positive change. Healing happens when we embrace, rather than fight, who we are.

Examples

• Taking a quiet bath to reset after a challenging day.
• Writing about qualities you admire in yourself.
• Practicing stress-relieving breathing before reaching for comfort food.

Takeaways

1. Spend a few minutes daily checking in with your emotions and physical health. Identify triggers but avoid judgment, focusing on awareness.
2. Focus on one small, sustainable food choice each day, like adding a new vegetable or swapping sugary snacks.
3. Practice self-compassion with mindful rituals, like writing affirmations, sensory relaxation, or forgiving yourself for past mistakes in health journeys.