Ep 30: Gut Basics for Women 50+

Gut Health 101 for Midlife (and the Famous “Fart Walk”)

Your gut is more than digestion, it’s a whole-body powerhouse. In this candid, funny, and science-informed convo, we break down what the gut microbiome is, why it matters in midlife and menopause, and how small daily habits (hello, 10-minute “fart walk” 🚶‍♀️) can calm bloat, boost mood, and support immunity.

What we cover

• What the gut microbiome actually is (bacteria, viruses, fungi) and why it’s often called a “virtual organ”

• How menopause shifts the microbiome (less diversity) and what that means for weight, bone health, and brain fog

• The gut–immune connection (about 70% of immune cells live in/near the gut) and why that matters for inflammation and infections

• The gut–brain axis: why anxiety, mood, and GI symptoms often travel together

• Food fundamentals: fiber, fermented foods, and “colorful plates” vs. ultra-processed choices

• Lifestyle levers that move the needle: sleep, stress, movement, and mindful medication use

• Real-life symptoms to track (bloat, irregularity, reflux, brain fog) and when to loop in your provider

• Probiotics & fermented foods, helpful, but not cure-alls (food first, supplements if needed)

• Myths we bust: “All bacteria are bad,” and “A fancy poop test will tell me everything”

Quick stats we mention

• ~70% of the immune system is connected to the gut

• ~30–40% of adults experience functional bowel issues at some point

• Up to 91% of women report gut changes during menopause

• Improving microbiome diversity can lower inflammation markers

Simple habits to start today

• Aim for 25–30g of fiber/day (fruits, veggies, beans, whole grains, nuts/seeds)

• Add fermented foods (yogurt with live cultures, kefir, kimchi, sauerkraut)

• Take an easy 10-minute post-meal walk (a.k.a. the “fart walk” 💨)

• Prioritize sleep, manage stress, move your body regularly

• Chat with your provider about medications that may impact gut balance

Timestamps

00:00 Kickoff & what the gut microbiome is 02:40 How common are gut issues? (and why we don’t talk about poop) 04:10 Menopause & the microbiome—what changes and why it matters 05:45 Gut–immune connection (barrier, inflammation, infections) 06:45 Gut–brain axis, mood, anxiety & midlife symptoms 08:10 Diet 101: fiber diversity, fermented foods, and processed pitfalls 10:00 Midlife gut symptoms—bloat, constipation, reflux, metabolic shifts 11:30 Lifestyle levers: sleep, stress, exercise, meds 13:00 Signs your gut needs attention (+ journaling ideas) 15:20 Practical, doable first steps (and the “fart walk”) 17:40 Probiotics vs. food-first approach—what labels to look for 19:20 Hormones, gut motility, and brain fog connections 21:10 Myth-busting & being an informed consumer 23:10 Fiber-rich foods we love (and a few we don’t) 28:00 Final stats, takeaways, and a gentle pep talk

Resources & Notes

• Always consult your healthcare provider for personalized guidance, especially with new symptoms, supplements, or medication changes.

• Look for “live & active cultures” on yogurt labels; true fermented foods typically require refrigeration.

If this episode helped, follow, rate, and review the show—it helps more midlife women find us. 💙 Come hang out on Instagram @NoExpirationDatePodcast and tell us if you tried the “fart walk.