July 28, 2025 • 12 mins
Feeling off—low energy, cravings, brain fog, or sluggish digestion? Your gut might be to blame. In this solo episode, veteran health journalist Natalie Tysdal shares her personal gut health journey and reveals the everyday foods that can reset your digestion, fuel your energy, and elevate your mood—without expensive supplements or gimmicks.
You'll get science-backed tips, practical insights, and a free downloadable Gut Reset Plan to help you take action today.
✨ 3 Must-Know Takeaways:
🌈 Real Food, Real Results
Colorful plants, fermented foods, and fiber-rich favorites (like cold potatoes!) can dramatically improve your gut—and your overall health.
🚫 What to Avoid
Ultra-processed foods and daily alcohol consumption can wreak havoc on your microbiome. Learn how simple swaps can restore balance quickly.
🧘 The Gut-Stress Connection
Chronic stress affects your digestion more than you think. Small daily habits—like walking or breathwork—can create powerful gut healing effects.
🎧 In This Episode, Natalie Covers:
- How gut health impacts your energy, hormones, immunity, and mood
- Sneaky signs your gut may be out of balance
- Natalie’s personal healing journey (yes, even while traveling internationally!)
- Why diversity, color, and fermented foods boost gut bacteria
- The gut-healing benefits of resistant starches like cooked and cooled potatoes
- The role of polyphenols from foods like berries, olive oil, and dark chocolate
- How processed foods and alcohol disrupt your gut—and what to do instead
- The stress-gut connection, explained without guilt or shame
- Simple, realistic steps to begin your gut reset this week
🎁 Resources Mentioned:
- ✅ Download the FREE Gut Reset Plan
- 📨 Subscribe to Natalie’s weekly newsletter → Click here
🌐 Stay Connected with Natalie:
- Website: natalietysdal.com
- Instagram: @ntysdal
- TikTok: @ntysdal
- Facebook: Natalie Tysdal
📅 New episodes every Monday — subscribe for weekly wellness wisdom.
If you found this episode helpful, please share it with a friend, leave a review, and hit follow!
📢 Disclaimer:
Natalie Tysdal is a health journalist, not a licensed medical professional. The content in this episode is for informational purposes only and should not replace medical advice, diagnosis, or treatment.
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
Coming up, what if the secret to a stronger, happier gut is
hiding in your everyday meals? I'm going to share real food
hacks. No fads, no pills that can transform your
digestion, your energy, even your immune health. Plus
how a simple plan you can download for free makes it easier
than ever to reset your gut. Stay tuned. Your healthiest self starts in
(00:22):
the kitchen. Hey friends, it's Natalie Tisdall here. I'm a longtime health
journalist and after years of reporting on everything from fad
diets to breakthrough science, I can tell tell you this. Gut health
is not just a trend, it is foundational.
It's something that changed my own life. And today I want to help you
understand how it can change yours too. So before you hit
(00:44):
skip thinking, oh, gut health isn't really my thing. Hold on. Because
if you've been feeling tired all the time, maybe bloated, foggy,
struggling with cravings, or just off, your
gut could be behind it all. And here's the thing. No one really
told me years ago what you eat and every single day.
Those little food choices have a huge impact on
(01:07):
how your gut works and how you feel. Energy,
mood, hormones, immunity. It's all connected.
So in this episode, I'm going to zero in on simple
everyday foods that actually help your gut heal. No
trendy fads, no gimmicks, just real food and practical
strategies that you can start using today. Want to make it
(01:29):
even easier? I've created a free gut reset plan that
lays out exactly what to eat and what to skip, plus daily
habits to support your digestion. It's completely free and you can
download that right now@natalie
tisdall.com forward/gutreset. Seriously, grab
it. This guide is going to help you in every way. And in
(01:50):
today's episode, the things I'm going to talk about are going to stick if you
download that guide. So before we dive into the science, let me share a quick
personal story. I've been on my own gut health journey for years now. Now and
the changes have been life transforming. Earlier this summer, I
traveled all the way to another continent. I went to Kenya in Africa
for two full weeks. And thanks to the gut healing routines
(02:12):
that I've put in place, I felt strong. I was symptom
free of gut issues the entire time I was there. I felt
strong and symptom free the entire time I was there. A
year ago, my body would have A year ago, my body wouldn't have
tolerated the different foods and bacteria in the local water. There in Kenya,
this trip Proved. Prove to me that the foods and the habits I'm about
(02:34):
to share with you aren't just theory. They work in the
real world. So why does gut health even matter so much,
especially for women in midlife? Well, it matters for everyone. But for
women, here's a quick version. Your gut isn't just about
digestion. It's where about 70% of your immune
system lives. It's where your hormones are metabolized. And get this,
(02:56):
it even talks to your brain all day long through something that's
called the gut brain access. So when your gut is out of balance,
it shows up everywhere else in your body. Your skin,
your energy, your mood, even your sleep. And
for women over 40, those natural shifts in hormones can make your
gut more sensitive. Slower digestion is one thing. More
(03:19):
bloating, more inflammation overall in your entire body.
But here's the good news. It doesn't take a total overhaul to get
back in balance. You can start small. You could start today.
So what does help? That's what I want to talk about on the podcast today.
Let's talk about real foods that give your gut the support that it needs. And
I'm not going to rattle off a giant list. I want to keep it really
(03:40):
simple for you. So, first of all, your gut loves variety.
Different types of plants, colors, textures,
give your gut bacteria the diversity that it needs to thrive. I always
joke with my family, your plate should be really colorful with foods that
are naturally colorful. Reds, greens, yellow,
like those little yellow peppers. I love a colorful plate. It
(04:03):
makes me feel like I'm honoring my health when I see that really colorful
plate. Also, fermented foods like yogurt,
kefir, sauerkraut, they are a great way to
introduce some of that beneficial bacteria into your gut. You don't need
a lot a spoonful here and there or on different foods,
that can be a way to start. And I know not everyone loves things
(04:25):
like sauerkraut. My husband, he hates it, even the sight of it. In fact, when
I was in Kenya, he threw my new jar of sauerkraut away. I went
searching for it when I got back, only to realize, I mean, I searched the
entire refrigerator, that he thought it was old, so
he says, and he trashed it. I know it's an acquired taste.
It's one that he won't even try again since when he was a kid. And
(04:46):
I think it made him sick. And so he doesn't even like to look at
it. But even just a spoonful, if you can try,
does wonders for your gut. It is one of those things I think you either
love or you hate. But if you give it a try and you introduce just
little bits of it, you are doing your body wonders.
Next, we'll move on from fermented foods. Fiber. Not
(05:08):
just the kind in supplements, though, we're talking real fiber. From fruits,
veggies, beans, whole grains, things like
lentils, oats, even cooked and cooled potatoes. Yeah, that's a thing
that cooked and cooled potatoes help feed your gut
good bacteria. Why the cooled potatoes, you ask?
When you cook and then you cool starchy foods like
(05:30):
potatoes, some of those starches turn into resistant starch, which
your body can't break down. Instead, it reaches your colon
intact, where it feeds the good bacteria living there.
Those bacteria then produce healing compounds, short chain
fatty acids that soothe all that inflammation. It
strengthens your gut lining, and it even helps balance blood
(05:52):
sugar. So those cooled potatoes are just a simple way to
supercharge your gut health. If you've ever had some of those, like
small potatoes that are cold with some nice olive oil and some
salt on it, or even in a salad, you know what I'm talking about. It's
really good. Okay, so let's talk next about
polyphenols. What are they? They're plant compounds
(06:13):
that actually act like fuel for your gut. Think
berries, olive oil, dark chocolate, 70%
dark or higher. I love that. My favorite, green
tea, red grapes, flax seeds. Those are all
polyphenols. They're not hard to get in. Right? They're all really yummy.
What I love about all of this is it's not restrictive.
(06:35):
It's adding some of that good stuff back in. It's building a
plate that works with your body instead of working against it. And
if this feels like maybe a lot to remember, all of these things that I've
been rattling and giving. That's why I made the gut reset plan that I
told you about a few minutes ago. It is a roadmap that I wish I
had had when I started learning all about this again. You can go to my
(06:57):
website. I have that for you for free. I'd love for you to download that
and use it as your guide. Okay, let's flip the script. Let's
talk about what might be getting in the way of your gut health. Because
sometimes it's not what we're missing, all of those things I
mentioned, it's what we're exposed to constantly. The biggest
culprit is processed food. I know, I know. We all eat
(07:19):
it. We love it. The chips the cereal, the bars.
But those sneaky sugars and additives and artificial
sweeteners can really throw off the balance of your gut
bacteria. And I need to do a full episode on ultra
processed foods. It is a huge issue. Other countries don't eat as many
processed foods as we do in America. In fact, we
(07:41):
have pretty much normalized it here. If it's in a box, if it's
in a can, if it's in a package, you can bet that it's processed
and it's disrupting your gut. If you can try to think twice before you
eat something out of a package, you're going to start to see a difference. Just
try it for a week. Try to eat fresh foods for a week.
You can do anything for a week, right? You will see a difference.
(08:03):
So other things that get in the way. Alcohol. Another one. One or
two glasses once a week. That's a treat, right? Maybe on the weekends,
on a Saturday night with your friends. But if you are a daily
drinker, and this is really important to hear, daily drinking of
alcohol ups upsets the balance of good and bad bacteria in
your gut. It makes the lining of your intestines more leaky,
(08:26):
so bits of food and germs can sneak into your
bloodstream and then cause inflammation. It would be like
poking holes into a filter. As bacteria break
down alcohol, they create harsh byproducts that
further irritate your gut wall. And over time, all of this
damage makes it harder for you to absorb nutrients and for your gut
(08:47):
to end up healing itself. So taking breaks
from alcohol that helps your gut bacteria rebound.
It patches up that lining and it reduces the
swelling. So here's a question for you. We'll move on from that because I know
that's a tough one for people, but I hope that you hear me in that
to limit the alcohol. Here's the question for you, though.
(09:08):
Does stress impact your gut? Oh, my goodness,
yes. Even if you are eating all of those things I
mentioned, you're doing it perfectly. So chronic stress can
disrupt your digestion and your gut lining. That doesn't mean
that you need to panic or feel guilty. It's not about perfection.
It's really about progress. It's about bringing awareness,
(09:30):
because that awareness can give you power. And once you
know this, you can start making shifts that make you feel
better. Go on that daily walk. Take those moments
to just have a deep breath and a slow breath out and to calm
yourself down, to be aware of your stress levels. That's
step number one. I get a lot of Questions like where do I
(09:53):
start with all of this? What's one thing I can start right now or this
week? And honestly. And honestly, I'd say this. Try
adding one fermented food this week. Maybe it's sauerkraut,
maybe you hate sauerkraut, so it's something else. But try adding
one fermented food this week. Make one meal,
mostly plants. We need those plants. Try
(10:15):
swapping your afternoon snack for something fresh, maybe berries
with nuts or hummus with veggies. And take one
10 minute walk after dinner. Just a 10 minute walk. Something simple.
Walk around the block, walk down the street. Go to the mailbox if it's a
block away. This is going to help with digestion more than you think.
These are small things, but they all start to stack up
(10:37):
and they send your gut the message I'm taking care of you.
And if you want more ideas like this and that full plan laid
out, don't leave this episode without downloading the free
Gut Reset plan. Go to natalietisdall.com
gutreset I'll also put the link in the show notes so it's easy for
you. You'll get food lists, a sample routine,
(11:00):
easy swaps, and the why behind each tip.
And it's free because I want to help more women feel empowered, not
confused with when it comes to their health. So here's what I hope
you walk away with today. Your gut is not just about digestion,
it's the foundation of how you feel. The best part?
You don't need fancy trends or expensive supplements to take care
(11:22):
of it. Just real food. Small steps, a
little intention. Be kind to yourself and start where
you are today. Where you are right now. Take those first
steps. And again, don't forget, download that free Gut
Reset plan. It's packed with everything that we talked about today
and more. If this episode has helped you, I would be
(11:44):
so grateful if you would share it with a friend and take just a second
to rate and review the show because that helps me grow and reach more
women just like you. Until then, take care of yourself
and your gut. And your gut will take care of you. Talk to you next
week.
Coming up, what if the secret to a stronger, happier gut is
hiding in your everyday meals? I'm going to share real food
hacks. No fads, no pills that can transform your
digestion, your energy, even your immune health. Plus
how a simple plan you can download for free makes it easier
than ever to reset your gut. Stay tuned. Your healthiest self starts in
(00:22):
the kitchen. Hey friends, it's Natalie Tisdall here. I'm a longtime health
journalist and after years of reporting on everything from fad
diets to breakthrough science, I can tell tell you this. Gut health
is not just a trend, it is foundational.
It's something that changed my own life. And today I want to help you
understand how it can change yours too. So before you hit
(00:44):
skip thinking, oh, gut health isn't really my thing. Hold on. Because
if you've been feeling tired all the time, maybe bloated, foggy,
struggling with cravings, or just off, your
gut could be behind it all. And here's the thing. No one really
told me years ago what you eat and every single day.
Those little food choices have a huge impact on
(01:07):
how your gut works and how you feel. Energy,
mood, hormones, immunity. It's all connected.
So in this episode, I'm going to zero in on simple
everyday foods that actually help your gut heal. No
trendy fads, no gimmicks, just real food and practical
strategies that you can start using today. Want to make it
(01:29):
even easier? I've created a free gut reset plan that
lays out exactly what to eat and what to skip, plus daily
habits to support your digestion. It's completely free and you can
download that right now@natalie
tisdall.com forward/gutreset. Seriously, grab
it. This guide is going to help you in every way. And in
(01:50):
today's episode, the things I'm going to talk about are going to stick if you
download that guide. So before we dive into the science, let me share a quick
personal story. I've been on my own gut health journey for years now. Now and
the changes have been life transforming. Earlier this summer, I
traveled all the way to another continent. I went to Kenya in Africa
for two full weeks. And thanks to the gut healing routines
(02:12):
that I've put in place, I felt strong. I was symptom
free of gut issues the entire time I was there. I felt
strong and symptom free the entire time I was there. A
year ago, my body would have A year ago, my body wouldn't have
tolerated the different foods and bacteria in the local water. There in Kenya,
this trip Proved. Prove to me that the foods and the habits I'm about
(02:34):
to share with you aren't just theory. They work in the
real world. So why does gut health even matter so much,
especially for women in midlife? Well, it matters for everyone. But for
women, here's a quick version. Your gut isn't just about
digestion. It's where about 70% of your immune
system lives. It's where your hormones are metabolized. And get this,
(02:56):
it even talks to your brain all day long through something that's
called the gut brain access. So when your gut is out of balance,
it shows up everywhere else in your body. Your skin,
your energy, your mood, even your sleep. And
for women over 40, those natural shifts in hormones can make your
gut more sensitive. Slower digestion is one thing. More
(03:19):
bloating, more inflammation overall in your entire body.
But here's the good news. It doesn't take a total overhaul to get
back in balance. You can start small. You could start today.
So what does help? That's what I want to talk about on the podcast today.
Let's talk about real foods that give your gut the support that it needs. And
I'm not going to rattle off a giant list. I want to keep it really
(03:40):
simple for you. So, first of all, your gut loves variety.
Different types of plants, colors, textures,
give your gut bacteria the diversity that it needs to thrive. I always
joke with my family, your plate should be really colorful with foods that
are naturally colorful. Reds, greens, yellow,
like those little yellow peppers. I love a colorful plate. It
(04:03):
makes me feel like I'm honoring my health when I see that really colorful
plate. Also, fermented foods like yogurt,
kefir, sauerkraut, they are a great way to
introduce some of that beneficial bacteria into your gut. You don't need
a lot a spoonful here and there or on different foods,
that can be a way to start. And I know not everyone loves things
(04:25):
like sauerkraut. My husband, he hates it, even the sight of it. In fact, when
I was in Kenya, he threw my new jar of sauerkraut away. I went
searching for it when I got back, only to realize, I mean, I searched the
entire refrigerator, that he thought it was old, so
he says, and he trashed it. I know it's an acquired taste.
It's one that he won't even try again since when he was a kid. And
(04:46):
I think it made him sick. And so he doesn't even like to look at
it. But even just a spoonful, if you can try,
does wonders for your gut. It is one of those things I think you either
love or you hate. But if you give it a try and you introduce just
little bits of it, you are doing your body wonders.
Next, we'll move on from fermented foods. Fiber. Not
(05:08):
just the kind in supplements, though, we're talking real fiber. From fruits,
veggies, beans, whole grains, things like
lentils, oats, even cooked and cooled potatoes. Yeah, that's a thing
that cooked and cooled potatoes help feed your gut
good bacteria. Why the cooled potatoes, you ask?
When you cook and then you cool starchy foods like
(05:30):
potatoes, some of those starches turn into resistant starch, which
your body can't break down. Instead, it reaches your colon
intact, where it feeds the good bacteria living there.
Those bacteria then produce healing compounds, short chain
fatty acids that soothe all that inflammation. It
strengthens your gut lining, and it even helps balance blood
(05:52):
sugar. So those cooled potatoes are just a simple way to
supercharge your gut health. If you've ever had some of those, like
small potatoes that are cold with some nice olive oil and some
salt on it, or even in a salad, you know what I'm talking about. It's
really good. Okay, so let's talk next about
polyphenols. What are they? They're plant compounds
(06:13):
that actually act like fuel for your gut. Think
berries, olive oil, dark chocolate, 70%
dark or higher. I love that. My favorite, green
tea, red grapes, flax seeds. Those are all
polyphenols. They're not hard to get in. Right? They're all really yummy.
What I love about all of this is it's not restrictive.
(06:35):
It's adding some of that good stuff back in. It's building a
plate that works with your body instead of working against it. And
if this feels like maybe a lot to remember, all of these things that I've
been rattling and giving. That's why I made the gut reset plan that I
told you about a few minutes ago. It is a roadmap that I wish I
had had when I started learning all about this again. You can go to my
(06:57):
website. I have that for you for free. I'd love for you to download that
and use it as your guide. Okay, let's flip the script. Let's
talk about what might be getting in the way of your gut health. Because
sometimes it's not what we're missing, all of those things I
mentioned, it's what we're exposed to constantly. The biggest
culprit is processed food. I know, I know. We all eat
(07:19):
it. We love it. The chips the cereal, the bars.
But those sneaky sugars and additives and artificial
sweeteners can really throw off the balance of your gut
bacteria. And I need to do a full episode on ultra
processed foods. It is a huge issue. Other countries don't eat as many
processed foods as we do in America. In fact, we
(07:41):
have pretty much normalized it here. If it's in a box, if it's
in a can, if it's in a package, you can bet that it's processed
and it's disrupting your gut. If you can try to think twice before you
eat something out of a package, you're going to start to see a difference. Just
try it for a week. Try to eat fresh foods for a week.
You can do anything for a week, right? You will see a difference.
(08:03):
So other things that get in the way. Alcohol. Another one. One or
two glasses once a week. That's a treat, right? Maybe on the weekends,
on a Saturday night with your friends. But if you are a daily
drinker, and this is really important to hear, daily drinking of
alcohol ups upsets the balance of good and bad bacteria in
your gut. It makes the lining of your intestines more leaky,
(08:26):
so bits of food and germs can sneak into your
bloodstream and then cause inflammation. It would be like
poking holes into a filter. As bacteria break
down alcohol, they create harsh byproducts that
further irritate your gut wall. And over time, all of this
damage makes it harder for you to absorb nutrients and for your gut
(08:47):
to end up healing itself. So taking breaks
from alcohol that helps your gut bacteria rebound.
It patches up that lining and it reduces the
swelling. So here's a question for you. We'll move on from that because I know
that's a tough one for people, but I hope that you hear me in that
to limit the alcohol. Here's the question for you, though.
(09:08):
Does stress impact your gut? Oh, my goodness,
yes. Even if you are eating all of those things I
mentioned, you're doing it perfectly. So chronic stress can
disrupt your digestion and your gut lining. That doesn't mean
that you need to panic or feel guilty. It's not about perfection.
It's really about progress. It's about bringing awareness,
(09:30):
because that awareness can give you power. And once you
know this, you can start making shifts that make you feel
better. Go on that daily walk. Take those moments
to just have a deep breath and a slow breath out and to calm
yourself down, to be aware of your stress levels. That's
step number one. I get a lot of Questions like where do I
(09:53):
start with all of this? What's one thing I can start right now or this
week? And honestly. And honestly, I'd say this. Try
adding one fermented food this week. Maybe it's sauerkraut,
maybe you hate sauerkraut, so it's something else. But try adding
one fermented food this week. Make one meal,
mostly plants. We need those plants. Try
(10:15):
swapping your afternoon snack for something fresh, maybe berries
with nuts or hummus with veggies. And take one
10 minute walk after dinner. Just a 10 minute walk. Something simple.
Walk around the block, walk down the street. Go to the mailbox if it's a
block away. This is going to help with digestion more than you think.
These are small things, but they all start to stack up
(10:37):
and they send your gut the message I'm taking care of you.
And if you want more ideas like this and that full plan laid
out, don't leave this episode without downloading the free
Gut Reset plan. Go to natalietisdall.com
gutreset I'll also put the link in the show notes so it's easy for
you. You'll get food lists, a sample routine,
(11:00):
easy swaps, and the why behind each tip.
And it's free because I want to help more women feel empowered, not
confused with when it comes to their health. So here's what I hope
you walk away with today. Your gut is not just about digestion,
it's the foundation of how you feel. The best part?
You don't need fancy trends or expensive supplements to take care
(11:22):
of it. Just real food. Small steps, a
little intention. Be kind to yourself and start where
you are today. Where you are right now. Take those first
steps. And again, don't forget, download that free Gut
Reset plan. It's packed with everything that we talked about today
and more. If this episode has helped you, I would be
(11:44):
so grateful if you would share it with a friend and take just a second
to rate and review the show because that helps me grow and reach more
women just like you. Until then, take care of yourself
and your gut. And your gut will take care of you. Talk to you next
week.
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