when we think about gut health, food is usually the first thing that comes to mind. but here’s the truth: how you move your body matters just as much. exercise can be a powerful tool for healing your gut + supporting hormone balance… or it can add extra stress if done in the wrong way.

let’s break down the difference between gut-healthy + gut-harming movement — plus a few rules of thumb to keep in mind when you work out.

when most people think about joint pain, they imagine aging, injuries, arthritis, etc. but what if your aching knees or stiff fingers actually have more to do with your gut?

gut healing isn’t always dramatic — it often shows up in small, steady shifts that may surprise you. while fewer stomach issues are an obvious win, there are also less expected signs that your gut is getting back on track. let’s explore some of them:

you’re doing everything “right”:

eating super clean

avoiding processed foods

skipping meals here + there to “give your digestion a break”

but somehow… your gut still feels off. you’re bloated, constipated, maybe even more sensitive to foods than before…

lets break this down together

struggling with bloating, fatigue, skin issues, or brain fog? you might think these symptoms have nothing to do with your digestion—but they often do. many people don’t realize that poor digestion can show up in ways that go far beyond the gut.

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.