The Hidden World Within You: How Gut Health Shapes Your Hormones, Energy, and Mood

Your Second Brain: The Gut Microbiome

Inside your digestive tract lives an entire microscopic world — trillions of bacteria, fungi, and even viruses collectively called the gut microbiome. It’s not just about digestion; this living ecosystem influences everything from your energy and immunity to your hormones and mental clarity.

Science has now identified more than 30,000 species of bacteria that can inhabit the human gut.

While every person’s mix is unique, a few key players stand out: (ps I can never really pronounce these words either...you'll hear me fail if you listen to my latest podcast episode on GUT HEALTH.)

• Akkermansia muciniphila – supports the gut lining and metabolic health.

• Faecalibacterium prausnitzii – a powerful anti-inflammatory species linked to better mood and reduced gut irritation.

• Bifidobacterium and Lactobacillus – probiotic families that improve digestion, produce short-chain fatty acids, and influence serotonin production.

• Prevotella and Ruminococcus – help break down plant fibres, creating fuel for your intestinal cells.

  
  

When these beneficial microbes thrive, your gut acts as a well-tuned control centre - balancing hormones, stabilising blood sugar, and supporting calm, steady energy.

The Gut–Hormone Connection

Your gut and hormones communicate constantly through the gut–brain axis and a group of microbes known as the estrobolome.

The estrobolome’s job is to metabolise and regulate oestrogen — helping your body use what it needs and excrete what it doesn’t.

When your gut bacteria are balanced:

✅ Oestrogen is cleared efficiently, reducing PMS, bloating, and mood swings.

✅ Progesterone and cortisol stay in rhythm, supporting stable energy and sleep.

✅ Nutrients are absorbed effectively, feeding your thyroid and reproductive hormones.

But when the gut is imbalanced - due to stress, antibiotics, ultra-processed foods, or lack of fibre - oestrogen can recirculate instead of being eliminated.This can lead to symptoms like fatigue, anxiety, irregular cycles, and stubborn weight gain.

So, if you’re working on hormone balance, start with your gut first.

The 30-Plant Rule: Diversity = Vitality

Research from the American Gut Project found that people who eat 30 or more different plant foods per week have significantly more diverse gut bacteria than those who eat fewer than 10.Each unique plant — whether it’s spinach, almonds, or turmeric — feeds different families of bacteria, strengthening the entire system.

Aim for:

• Colour on every plate (greens, purples, oranges, reds)

• A mix of vegetables, fruits, legumes, nuts, seeds, wholegrains, herbs, and spices

• At least one fermented food daily (yoghurt, sauerkraut, kefir, kimchi, or miso)

More variety means more microbial diversity — and more microbial diversity means better digestion, better hormone balance, and better mood regulation.

Movement: Medicine for Your Microbiome

Your gut doesn’t just respond to food — it thrives on movement.

Regular physical activity increases the number of beneficial bacteria and improves circulation to the digestive organs.

Gentle, rhythmic movement like walking, Pilates, or mobility training supports digestion by stimulating the parasympathetic (“rest and digest”) system.

Meanwhile, strength training and low-impact cardio improve metabolic health, which directly affects hormone function and energy.

A simple rule:

Move your body daily - not to burn calories, but to create flow in your body, your gut, and your hormones.

Lifestyle Habits That Nurture Your Gut and Hormones

1. 🌞 Morning sunlight – 10 minutes outdoors within an hour of waking helps regulate cortisol and melatonin, supporting both gut and hormone rhythms.

   
   

2. 🧘 Breathwork or meditation – reduces stress hormones that can alter gut bacteria.

   
   

3. 🍴 Slow down while eating – chew thoroughly, put down your phone, and activate your “rest and digest” mode.

   
   

4. 💧 Hydration – fibre only works when paired with water; aim for 2–3 L daily.

   
   

5. 💤 Deep sleep – your gut microbiome resets overnight; 7–9 hours is essential.

   
   

6. 🥦 Whole foods first – focus on fibre, prebiotics (onion, garlic, oats), and fermented foods daily.

   
   

These are the daily anchors that connect your inner biology with the rhythms of nature - restoring the natural flow of hormones and energy your body was designed for.

The Ripple Effect: From Gut to Glow

When your gut is thriving:

-> Hormones are in balance.

-> Energy stays consistent throughout the day.

-> Mood feels calm and clear.

-> Digestion is effortless.

-> Skin glows from the inside out.

The beauty of gut health is that it’s adaptable - your body begins to respond within weeks once you nourish it with diversity, movement, and mindfulness.

Start Your Gut Reset

If you’re ready to support your gut and hormones on a deeper level, download my free Gut Reset Checklist — your guide to food, movement, and lifestyle habits that heal from within.

--> Download the Gut Reset Checklist <--

and, when you’re ready, explore your options for a Personalised Gut + Hormone Plan a tailored program to help you balance your energy, mood, and cycles for good.

Listen to the latest podcast episode below ⤵️