if you’re starting the low FODMAP diet, one of the most important things you can do is track your symptoms. why? because the goal of this diet isn’t just to cut foods out—it’s to understand what your gut personally reacts to + what it doesn’t.

if you’re dealing with constant bloating, gas, stomach cramps, or unpredictable digestion, your gut may be trying to tell you something. one tool that can help you get to the root of your symptoms is the low FODMAP diet—a short-term eating plan designed to reduce digestive distress + help identify your food triggers

when we think about gut health, we often focus on the stomach and intestines — but really, it all begins in the mouth. your oral microbiome plays a critical role in setting the tone for your digestive health, immune system + inflammation levels.

your blood sugar levels impact more than just your energy — they also play a major role in inflammation throughout your body. when your blood sugar rises too high or drops too low, it can trigger an inflammatory response that affects your hormones, gut, skin + mood.

our gut is a powerful system that influences everything from immunity + skin health to mood + hormones. one of the most common (+ often misunderstood) gut issues is leaky gut, also known as intestinal permeability.

here’s the breakdown.

your gut is like an internal ecosystem—delicate, complex + powerful. when that ecosystem is in balance, it helps regulate your hormones, immune system, digestion + your mood. but when the harmful bacteria begin to outweigh the beneficial ones, it leads to gut dysbiosis—a state of imbalance that can greatly harm your health.

antibiotics are life-saving medicines—but while they target harmful bacteria, they also wipe out many of the beneficial microbes in your gut. these microbes make up your gut microbiome, a delicate ecosystem that supports digestion, immunity, mood, skin health + hormone balance.

your gut, skin + hormones are very much connected. while they may seem like separate systems, they work together behind the scenes to keep your body balanced, resilient + glowing—inside + out.

when we think about hormones, we often jump straight to estrogen, progesterone + maybe even cortisol. but there’s one hormone that slips below the radar: insulin—your blood sugar regulator.

our bodies are always communicating with us—and for women, the menstrual cycle is one of the clearest forms of that communication. when trauma or chronic stress enters the scene, it can quietly (or loudly) disrupt this rhythm. understanding how this happens can help us begin to gently support healing.

we often think of our periods as an inconvenience — something to "deal with" once a month. but what if i told you your menstrual cycle is actually one of your body’s most powerful messengers?

sleep is one of the most important pillars of hormone health for women. during deep sleep, the body works hard, balancing + regulating the hormones that control everything from mood to metabolism to fertility.

before we dive in—i’ll always recommend getting as many nutrients as possible from real, whole foods first. your body loves vitamins + minerals in their natural form, + food often also contains the nutrients that help with absorption. but let’s be real—sometimes life is busy, stress levels are high + your hormones need a little extra support. this is where supplementation can come in handy.

there’s a lot of outdated info floating around about periods + PMS — and it can leave women feeling confused, frustrated, or like something’s “wrong” with them. these are the 5 of the most common myths + i want to replace them with facts that will empower.

birth control can be a super powerful tool for managing hormones, but once you stop taking it, your body may need time and support to rebalance. many women experience symptoms like irregular periods, digestive issues, acne, mood swings + fatigue. this is because hormonal birth control affects not just your reproductive system but also your gut, liver + metabolism.

the good news is that with the right shifts, both in nutrition + lifestyle, you can support your body in restoring balance holistically.

the relationship between gut health and hormones is a powerful one, that many may not realize. your digestive system does more than break down food—it plays a key role in regulating hormones that affect mood, energy, + reproductive health. likewise, hormonal shifts can impact digestion, metabolism, + even the composition of our gut bacteria.

have you ever noticed your body craving drastically different foods/nutrients every week? your hormones are responsible. your body’s nutritional needs shift throughout your menstrual cycle, and cycle syncing your meals can help balance hormones, boost energy, reduce PMS, and support digestion.

when we think about protein, our minds often jump to muscles, fitness, and energy. but protein isn’t just about building strong muscles or keeping us energized throughout the day. it plays a crucial role in maintaining gut health too, which is a key aspect of our overall well-being.

the connection between your gut and immune system is a crucial one, and definitely a connection to honor. your gut isn’t just a place where food gets digested; it’s also home to the gut microbiome. this diverse community plays a key role in how well your immune system functions.

when it comes to looking at our health, especially through a holistic lens, gut health is almost always a key contributor. a healthy inside = a healthy outside. with that in mind, did you know that your skin, too, is deeply connected to your gut health? the link between these two might not be immediately obvious, but understanding it could be key to improving both how you feel on the inside and how you look on the outside.