April 7, 2025 • 22 mins
Ready for a fresh start this spring? Just as you clean out your closets, your gut might need a thorough reset too. That persistent bloating, unexplained fatigue, stubborn brain fog, or those newly developed food sensitivities aren't just annoying symptoms—they're your body's distress signals indicating your digestive system needs attention.
Your gut houses trillions of microorganisms that profoundly influence everything from your immune function to your mood and cognitive clarity. When this delicate ecosystem falls out of balance, the effects ripple throughout your entire body. For those with inflammatory bowel disease or autoimmune conditions like Hashimoto's, rheumatoid arthritis, or lupus, addressing gut health becomes even more critical as the integrity of your gut lining directly impacts your body's inflammatory response.
At Harmony Hub Health, I approach gut healing through what I call the Five Pillars of Gut Health: digestion and absorption, elimination and detoxification, microbiome balance, barrier function, and the gut-brain axis. Each pillar works synergistically to create optimal digestive wellness. Whether you're struggling with dysbiosis from poor diet and antibiotic use, dealing with slow digestion from chronic stress and low stomach acid, or battling a compromised gut barrier that's triggering systemic inflammation, there's a pathwayto healing.
The proven 4R approach—Remove irritants, Replace missing digestive factors, Re-inoculate with beneficial bacteria, and Repair the intestinal lining—offers a comprehensive framework for restoring gut health. Through personalized consultations, optional functional medicine testing, and custom supplement protocols, I'll guide you to address the root cause of your digestive distress rather than merely masking symptoms.
Don't let digestive discomfort hold you back from experiencing vibrant health this spring. Book your consultation today at harmonyhubhealth.com or visit in person at Monarch Beauty and Spa in Manchester, Maryland. Take the first step toward transforming your gut health and discover how much better you can feel when your digestive system is functioning optimally.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:01):
Welcome to Harmony Hub Health, where my mission is
to provide comprehensive,affordable, integrative care
that addresses the root cause ofhealth issues.
At the Hub, the focus is onindividual patient journeys.
I strive to optimize health,vitality and longevity,
fostering a community where eachperson can thrive in body, mind
and spirit.
(00:21):
Spring is finally here.
The days are getting longer,the flowers are blooming and
it's the perfect time to freshenup every corner of your life,
(00:42):
including your gut.
Just as you clear out oldclothes and dust off your
windows, why not sprinkling yourdigestive system and give it
the reset that it deserves?
Healing your gut is one of themost effective ways to restore
balance to your body, and withHarmony Hub Health, we've got
the tools and expertise to guideyou every step of the way.
(01:03):
So if you're feeling sluggish,bloated or battling that
constant brain fog, it might betime to give your gut a thorough
cleaning.
Your digestive system is thepowerhouse of your body, and
when it's out of balance, so areyou.
But don't worry, you are notalone.
Here are some signs that itmight be time to spring clean
(01:26):
your gut Bloating and gas.
If you're constantly feelinglike you're carrying around a
balloon in your belly, it couldbe a sign that something's off.
Chronic fatigue, a tired body,often points to poor digestion
and absorption of vitalnutrients.
Food sensitivities If you'verecently developed intolerances
(01:47):
or sensitivities, your gut mightbe out of sync.
Skin issues, acne, eczema,psoriasis are all often linked
to gut imbalances, frequentconstipation or diarrhea.
These digestive issues signalan unhappy gut and then brain
fog and mood swings.
Your gut and brain are verydeeply connected, so gut health
(02:09):
directly influences mentalclarity and emotional well-being
.
If you're listening and noddingto any of these symptoms, it's
time to think about a gut healthspring clean.
Spring cleaning your gut isn'tjust about easing bloating or
fatigue.
For those with more severe gutissues, like inflammatory bowel
(02:29):
disease, including ulcerativecolitis and Crohn's disease, gut
health is critical to managingflare-ups and reducing
inflammation, so the health ofyour gut lining plays a direct
role in your body's inflammatoryresponse.
By improving digestion,absorption and healing the gut
barrier, you can support bettermanagement of these conditions.
At Harmony Hub Health, Iprovide personalized plans for
(02:53):
clients with IBD to address theunderlying causes and help
reduce flare-ups usingfunctional medicine, testing,
lifestyle changes and naturalhealing strategies.
Lifestyle changes and naturalhealing strategies.
And did you know that leaky gutthe condition where your gut
lining becomes damaged, allowingharmful substances to leak into
(03:13):
the bloodstream couldcontribute to autoimmune
disorders like Hashimoto'sdisease or multiple sclerosis,
rheumatoid arthritis, lupus,celiac and inflammatory bowel
disease.
When the gut lining iscompromised, it triggers an
immune response that can attackhealthy tissues, leading to
chronic inflammation andautoimmune reactions.
The good news is that byhealing your gut, you can help
(03:36):
prevent or reduce the severityof these conditions.
By strengthening the gutbarrier and restoring balance to
the microbiome, we can supportyour immune system and protect
your body from autoimmuneflare-ups.
But what causes dysbiosis?
You know the good and the badbugs.
Your gut is home to trillionsof bacteria.
(03:57):
Some are good, some not so good.
Dysbiosis occurs when thebalance between these beneficial
and harmful microbes isdisrupted.
So this imbalance can lead tosymptoms like bloating, gas,
food sensitivities and even moodswings.
It could be caused by poor diet.
So if you have a diet that'shigh in sugar and processed
(04:18):
foods, those feed bad bacteriaand yeast, so it upsets the
balance.
Antibiotic use is a big one aswell.
Antibiotics can wipe out bothgood and bad bacteria, leading
to an imbalance.
Chronic stress really affectsyour gut bacteria and
contributes to dysbiosis andthen infection.
(04:38):
So pathogens like parasites,bacteria or fungi can invade and
disrupt your microbiome.
Parasites, bacteria or fungican invade and disrupt your
microbiome.
There also is small intestinalbacterial overgrowth, also known
as SIBO.
It's another gut health issuethat can disrupt your digestion.
So this condition occurs whenbacteria that belong in the
(05:01):
large intestine move into yoursmall intestine, leading to
bloating, gas, diarrhea andmalnutrition.
Risks for SIBO can be thechronic stress if you've had
gastrointestinal surgeries inthe past, if you overuse
antibiotics, if you have slowerdigestion or a gut motility
problem or just a weakenedimmune system.
So if you do suspect SIBO,functional medicine testing can
(05:24):
pinpoint the exact cause,allowing for a tailored
treatment plan.
And then slow digestion.
What can make you slow down soas your digestive processes
start dragging their feet?
Slow digestion can be caused byseveral factors, including
dehydration.
Slow digestion can be caused byseveral factors, including
dehydration.
(05:44):
Lack of water can lead tosluggish digestion.
Low stomach acid or lowhydrochloric acid can slow down
the breakdown of food.
I see this so much now becauseeverybody's on like an antacid
because they think they haveheartburn, when actually they
have really low stomach acid.
Chronic stress is another one.
Stress can reduce blood flow toyour digestive system and slow
(06:07):
digestion.
You might have a diet that'stoo low in fiber.
So without fiber, your bodystruggles to eliminate waste
efficiently and a sluggish gutcan leave you feeling heavy and
fatigued.
But don't worry.
Through proper diet, hydrationand gut support supplements, you
can get your digestion movingat full speed.
(06:27):
So I'm starting a new program atMonarch Beauty and Spa in
person or at Harmony Hub HealthVirtual that goes over the five
pillars of gut health.
You know, when it comes to guthealth, there's more than just
your stomach and intestinesworking together.
The digestive system is a verycomplex integrated system that's
(06:49):
responsible for numerousfunctions beyond just digesting
food.
Understanding the five pillarsof gut health and how they
interconnect can help youappreciate why gut healing is so
crucial for your overallwell-being.
If you are already in one of myprograms, you know I'm already
huge on what I call the pillarsof health.
This is a little different.
These are what I'm going tocall just the pillars of health,
(07:13):
but it's the gut addition.
So let's go deeper into eachpillar and explore how you can
nurture and maintain a healthygut.
Some of you may only need helpwith one of the pillars.
Some of you need help with allof the above.
All right, so the first pillarof gut health is digestion and
absorption, the core function ofyour gut.
(07:33):
Digestion is the process bywhich food is broken down into
smaller particles, andabsorption is the process by
which nutrients are taken intothe bloodstream to nourish your
body.
Without this fundamental pillarworking optimally, your body
can't access the nutrients itneeds to thrive.
When this pillar is compromised, it can lead to poor absorption
(07:54):
of essential nutrients, leadingto thrive.
When this pillar is compromised, it can lead to poor absorption
of essential nutrients, leadingto deficiencies in vitamins,
minerals and essential fattyacids.
These deficiencies can cause acascade of issues, including
fatigue, a weak immune functionand definitely skin problems.
But what can cause poordigestion and absorption?
The first one, again, is lowstomach acid, so stomach acid is
(08:16):
vital for breaking down food.
Low stomach acid can hinder thedigestion of proteins and the
absorption of essentialnutrients like vitamin B12 and
calcium.
Some people have digestiveenzyme deficiency, so these
enzymes are necessary to breakdown proteins, fats and
carbohydrates.
Without them, food remainsundigested, leading to bloating,
gas and malnutrition.
(08:37):
I've even seen a lot of peopletell me they get sick when they
eat meat and that usually we canfind a way to get digestion
improved.
And then chronic stress.
Stress can impair digestion byreducing blood flow to the
digestive system, slowing downthe breakdown of food.
So there are ways that you cansupport digestion and absorption
(09:00):
.
One is just to chew your foodthoroughly.
Digestion starts in the mouth.
Take your time to chew food,which helps break it down before
it enters the stomach.
Some of that does go back tothe mindful eating, if you
remember the mindful challengewe did last year.
The next one would be toinclude digestive enzymes, so
(09:21):
you can support digestion withnatural enzymes found in foods
like pineapple and papaya, orwith supplemental digestive aids
, especially if you suffer fromlow stomach acid.
Another way is to hydrateproperly, so water is essential
for the digestive process, sodrinking adequate amounts
throughout the day is crucialfor healthy digestion.
(09:42):
The second pillar that we focuson is elimination and
detoxification, so how you clearout your waste.
This involves removing wasteand toxins from the body, and
this function ensures that yourbody is effectively getting rid
of the byproducts of digestion,environmental pollutants and
metabolic waste.
(10:02):
If your body isn't detoxifyingproperly, those toxins build up
and they cause a range of issuessuch as constipation, bloating,
skin irritations and even moreserious conditions like liver
dysfunction.
A sluggish or underperformingelimination system can also lead
to digestive discomfort likebloating and heaviness.
(10:23):
It can also slow down yourbody's natural detoxification
processes and make you feeltired, sluggish and just unwell.
So let's go over some causes ofpoor elimination.
It's going to go back to thesame things Dehydration, because
water helps to flush out toxins, so not drinking enough can
cause constipation and hinderyour detoxification.
(10:45):
The other is lack of fiber.
Fiber is essential for healthybowel movements and the
elimination of waste.
Without enough fiber in yourdiet, waste can remain in your
intestines longer, leading toconstipation and toxin buildup.
And I know we did do a podcastin season one that's all about
fiber and why fiber is importantfor more than just your bowel
(11:08):
movements and then gut motilityissues.
So if your digestive system issluggish, it can slow down the
movement of food through yourintestines, causing some
constipation.
So ways of supporting yourelimination and detoxification
One is just drink more water.
Adequate hydration helps softenstool and promotes regular
bowel movements.
(11:28):
You can increase your fiberintake.
Fiber helps sweep toxins fromyour digestive system and high
fiber foods like vegetables,fruits, legumes and whole grains
to your diet should be addedand then support the liver.
Herbs like dandelion root andmilk thistle can help stimulate
detoxification through the liver.
(11:50):
If you are one of my patientson Vicom Customs, most of you
will notice the dandelion rootand the different liver support
that I add to your Vicom Customs.
So the third pillar is yourmicrobiome.
So this is, you know, where thedysbiosis is, balancing the
good and the bad bacteria, and Ireally am giving you the cliff
(12:12):
notes of these.
You'll want to book yourconsultation to get into these
much deeper.
So the microbiome thecollection of trillions of
bacteria, fungi, viruses andother microorganisms that live
in your gut.
A healthy microbiome, plays acrucial role in digestion,
immune function and your moodregulation.
(12:33):
So the balance betweenbeneficial and harmful bacteria
is key to overall gut health.
When the balance is disturbedor that crazy word, dysbiosis
harmful bacteria overgrows,leading to a variety of
digestive and immune issues.
Dysbiosis has been linked tobloating, diarrhea, constipation
and even autoimmune diseases.
(13:00):
But what can cause dysbiosis?
The biggest offender I see ispoor diet.
A diet high in sugar andprocessed foods that feed
harmful bacteria leads to animbalance in the gut microbiome.
The second is usuallyantibiotic use, because they
don't just kill harmful bacteria, they also wipe out beneficial
bacteria and disrupts thebalance of your whole gut
microbiome.
And then stress.
Stress can negatively impactthe microbiome, reducing the
(13:21):
diversity of beneficial bacteriain your gut.
So this is when we talk aboutstress reduction and how
important that is to your health.
So how to support yourmicrobiome, your health so how
to support your microbiome.
One of the funnest ways iseating fermented foods like
sauerkraut, kefir, yogurt,kimchi.
They're all rich in probioticsand they help replenish
(13:43):
beneficial bacteria.
Prebiotic foods like garlic,onions, bananas and asparagus
provide food for your goodbacteria and supports the growth
of beneficial microbes.
And, of course, avoidingunnecessary antibiotics.
I guess this comes up a lotwith me because I do still
practice conventional medicineand I do have a lot of people
(14:05):
that make appointments for acough or pretty much anything,
thinking that they need anantibiotic.
But you only want to takeantibiotics when described by a
doctor and make sure to supportyour gut microbiome after a
course with probiotics.
The fourth pillar is barrierfunction.
This refers to the protectivelining of your gut.
(14:27):
So this barrier preventsharmful substances like toxins,
undigested food particles andharmful bacteria from entering
your bloodstream.
Doesn't that just sound grosswhen you think about it?
But when the gut lining becomesdamaged, it can lead to a
condition known as leaky gut,where the gut becomes more
permeable and allows harmfulsubstances to leak into the
(14:49):
bloodstream.
Leaky gut can lead to chronicinflammation and immune system
activation, contributing to avariety of health problems,
including autoimmune diseaseHashimoto's is a big one
rheumatoid arthritis and lupusoh, I think Winston wanted to
list one there.
So what can cause a compromisedgut barrier?
(15:10):
One is food sensitivities.
What are you saying, winnie?
I guess he wanted to be myguest today.
Food sensitivities like gluten,dairy and processed sugars can
damage the gut lining,especially when consumed in
excess.
Chronic inflammation sopersistent inflammation from
(15:31):
conditions like IBD orautoimmune disorders can break
down the gut lining over time.
And then guess what StressChronic stress can affect the
integrity of the gut lining overtime.
And then guess what StressChronic stress can affect the
integrity of the gut barrier,making it more vulnerable to
damage.
So how we can support the gutbarrier.
Well, you want to eat guthealing nutrients like glutamine
(15:51):
, collagen and zinc.
Those are really essential forrepairing and maintaining the
gut lining.
You want to avoid inflammatoryfoods, so reducing or
eliminating gluten, dairy andprocessed sugars can help
decrease inflammation andprotect the gut lining.
That's where the IgG foodtesting also can come in if you
don't want to go through a fullelimination diet and then you
(16:13):
really want to support withsupplements like L-glutamine,
collagen, peptides and bonebroth.
They can all repair acompromised gut barrier.
Now we'll move on to the fifthgut pillar, and that is the
gut-brain axis.
This is the connection betweenyour digestive system and your
brain.
This axis is a two-way street,meaning that your gut influences
(16:36):
your brain and your braininfluences your gut.
So poor gut health can lead tomental health issues like
anxiety, depression and brainfog, while mental stress and
emotional imbalance cannegatively impact gut function.
Have you ever gotten really,really nervous and then you had
to run to the bathroom?
So the gut is often referred toas the second brain, because it
(16:58):
houses an extensive network ofneurons, known as the enteric
nervous system that communicateswith the brain.
When your gut is out of balance,it can lead to mood disorders
and cognitive decline.
So things that can affect gutbrain function same things.
Chronic stress, long-termstress, can lead to gut
(17:18):
dysfunction, such as bloating,indigestion and even SIBO.
Poor diet, a diet that's highin sugar and processed foods,
can negatively affect both guthealth and mental well-being,
and then dysbiosis.
So an imbalance in yourmicrobiome can send signals to
the brain, leading to changes inmood and cognitive function.
(17:38):
Microbiome can send signals tothe brain, leading to changes in
mood and cognitive function.
So ways that we can supportgut-brain health is that stress
reduction practice, themindfulness, even meditation,
even yoga, to help calm yournervous system and support both
your gut and your brain.
You want to eat brain-boostingfoods, so foods rich in omega-3
fatty acids, like salmon andflax, seeds, antioxidants and B
(18:03):
vitamins can help support brainhealth and improve mood.
And then probiotics for mentalclarity.
So some strains of probioticssuch as lactobacillus and
bifidobacterium.
They've all been shown to helpreduce symptoms of anxiety and
depression.
They've all been shown to helpreduce symptoms of anxiety and
depression.
So by addressing the fivepillars of gut health digestion
(18:27):
and absorption, elimination,microbiome, balance, the barrier
function or that leaky gut andgut brain health you can build a
foundation of better digestivehealth and overall well-being.
Each of these pillars workstogether to ensure that your gut
functions optimally, allowingyour body to thrive.
At Harmony Hub Health, I offer acomprehensive gut health
program that includespersonalized consultation,
(18:51):
optional functional medicinetesting and customized
supplement protocols to helprestore balance to your
digestive system.
What we do is I put you througha battery of questions, we'll
find out what part of your guthealth or which pillar we need
to address, what's the mostimportant, and then come up with
a holistic approach where I canguide you through the process
(19:12):
of healing your gut so that youcan enjoy better digestion,
enhanced energy and improvedmental activity.
And a lot of that is using the4R approach, that would be the
remove, replace, re-inoculateand repair.
So this is a very proven methodto restore balance and heal
your gut.
First we want to remove, whichis to eliminate irritants like
(19:34):
processed foods, alcohol,medications that harm your gut.
Then we're going to want toreplace.
We want to add missingdigestive enzymes and stomach
acid to improve digestion.
Then we need to re-inoculate,so we want to replenish your gut
with beneficial bacteriathrough probiotics and
prebiotics.
Then we're going to repair.
We want to support the healingof the gut lining, and
(19:55):
anti-inflammatory nutrients likeglutamine and collagen is what
we'll use for that.
So at Harmony Hub Health, I dooffer this gut health wellness
infusion as well.
It's designed to support yourdigestive system, so the
infusions are packed withessential nutrients that help
reduce inflammation, heal thegut lining and promote healthy
(20:16):
digestion.
So the infusions are tailoredto your specific needs, I hand
make them all.
They're not pre-mixed and theycan really help you feel better
faster.
You can get one infusion or youcan come for a series,
depending on how extensive wefind your gut health to be.
So don't let digestivediscomfort, fatigue or bloating
(20:36):
hold you back any longer.
Spring cleaning your gut canhelp you feel lighter, more
energized and healthier.
So at Harmony Hub Health weoffer comprehensive
consultations where I assessyour symptoms, perform any
needed functional medicinetesting and then develop a
personalized natural healingprotocol.
Whether you're dealing withleaky gut, ibd or digestive
(21:00):
imbalances, I do have a plan foryou.
So take control of your guthealth and experience the
transformation.
Book your consultation today.
You can book that with MonarchBeauty and Spa in person in
Manchester, maryland, or you canfind me online at
wwwharmonyhubhealthcom.
(21:22):
Or you can email me at michelleM-I-C-H-E-L-E at
harmonyhubhealthcom to beginyour journey to a healthier gut
and a happier you.
The information shared in thispodcast is for educational
purposes only and is notintended to diagnose, treat or
replace personalized medicaladvice from your healthcare
provider.
(21:43):
If you're considering anychanges to your health routine,
including supplements, detoxesor bioidentical hormone therapy,
please consult with a licensedmedical professional.
I'm a nurse practitioner, butI'm not your nurse practitioner
yet.
Everybody is unique and yourcare should be too.
Thanks for listening andremember informed choices are
(22:03):
empowered choices.
Welcome to Harmony Hub Health, where my mission is
to provide comprehensive,affordable, integrative care
that addresses the root cause ofhealth issues.
At the Hub, the focus is onindividual patient journeys.
I strive to optimize health,vitality and longevity,
fostering a community where eachperson can thrive in body, mind
and spirit.
(00:21):
Spring is finally here.
The days are getting longer,the flowers are blooming and
it's the perfect time to freshenup every corner of your life,
(00:42):
including your gut.
Just as you clear out oldclothes and dust off your
windows, why not sprinkling yourdigestive system and give it
the reset that it deserves?
Healing your gut is one of themost effective ways to restore
balance to your body, and withHarmony Hub Health, we've got
the tools and expertise to guideyou every step of the way.
(01:03):
So if you're feeling sluggish,bloated or battling that
constant brain fog, it might betime to give your gut a thorough
cleaning.
Your digestive system is thepowerhouse of your body, and
when it's out of balance, so areyou.
But don't worry, you are notalone.
Here are some signs that itmight be time to spring clean
(01:26):
your gut Bloating and gas.
If you're constantly feelinglike you're carrying around a
balloon in your belly, it couldbe a sign that something's off.
Chronic fatigue, a tired body,often points to poor digestion
and absorption of vitalnutrients.
Food sensitivities If you'verecently developed intolerances
(01:47):
or sensitivities, your gut mightbe out of sync.
Skin issues, acne, eczema,psoriasis are all often linked
to gut imbalances, frequentconstipation or diarrhea.
These digestive issues signalan unhappy gut and then brain
fog and mood swings.
Your gut and brain are verydeeply connected, so gut health
(02:09):
directly influences mentalclarity and emotional well-being
.
If you're listening and noddingto any of these symptoms, it's
time to think about a gut healthspring clean.
Spring cleaning your gut isn'tjust about easing bloating or
fatigue.
For those with more severe gutissues, like inflammatory bowel
(02:29):
disease, including ulcerativecolitis and Crohn's disease, gut
health is critical to managingflare-ups and reducing
inflammation, so the health ofyour gut lining plays a direct
role in your body's inflammatoryresponse.
By improving digestion,absorption and healing the gut
barrier, you can support bettermanagement of these conditions.
At Harmony Hub Health, Iprovide personalized plans for
(02:53):
clients with IBD to address theunderlying causes and help
reduce flare-ups usingfunctional medicine, testing,
lifestyle changes and naturalhealing strategies.
Lifestyle changes and naturalhealing strategies.
And did you know that leaky gutthe condition where your gut
lining becomes damaged, allowingharmful substances to leak into
(03:13):
the bloodstream couldcontribute to autoimmune
disorders like Hashimoto'sdisease or multiple sclerosis,
rheumatoid arthritis, lupus,celiac and inflammatory bowel
disease.
When the gut lining iscompromised, it triggers an
immune response that can attackhealthy tissues, leading to
chronic inflammation andautoimmune reactions.
The good news is that byhealing your gut, you can help
(03:36):
prevent or reduce the severityof these conditions.
By strengthening the gutbarrier and restoring balance to
the microbiome, we can supportyour immune system and protect
your body from autoimmuneflare-ups.
But what causes dysbiosis?
You know the good and the badbugs.
Your gut is home to trillionsof bacteria.
(03:57):
Some are good, some not so good.
Dysbiosis occurs when thebalance between these beneficial
and harmful microbes isdisrupted.
So this imbalance can lead tosymptoms like bloating, gas,
food sensitivities and even moodswings.
It could be caused by poor diet.
So if you have a diet that'shigh in sugar and processed
(04:18):
foods, those feed bad bacteriaand yeast, so it upsets the
balance.
Antibiotic use is a big one aswell.
Antibiotics can wipe out bothgood and bad bacteria, leading
to an imbalance.
Chronic stress really affectsyour gut bacteria and
contributes to dysbiosis andthen infection.
(04:38):
So pathogens like parasites,bacteria or fungi can invade and
disrupt your microbiome.
Parasites, bacteria or fungican invade and disrupt your
microbiome.
There also is small intestinalbacterial overgrowth, also known
as SIBO.
It's another gut health issuethat can disrupt your digestion.
So this condition occurs whenbacteria that belong in the
(05:01):
large intestine move into yoursmall intestine, leading to
bloating, gas, diarrhea andmalnutrition.
Risks for SIBO can be thechronic stress if you've had
gastrointestinal surgeries inthe past, if you overuse
antibiotics, if you have slowerdigestion or a gut motility
problem or just a weakenedimmune system.
So if you do suspect SIBO,functional medicine testing can
(05:24):
pinpoint the exact cause,allowing for a tailored
treatment plan.
And then slow digestion.
What can make you slow down soas your digestive processes
start dragging their feet?
Slow digestion can be caused byseveral factors, including
dehydration.
Slow digestion can be caused byseveral factors, including
dehydration.
(05:44):
Lack of water can lead tosluggish digestion.
Low stomach acid or lowhydrochloric acid can slow down
the breakdown of food.
I see this so much now becauseeverybody's on like an antacid
because they think they haveheartburn, when actually they
have really low stomach acid.
Chronic stress is another one.
Stress can reduce blood flow toyour digestive system and slow
(06:07):
digestion.
You might have a diet that'stoo low in fiber.
So without fiber, your bodystruggles to eliminate waste
efficiently and a sluggish gutcan leave you feeling heavy and
fatigued.
But don't worry.
Through proper diet, hydrationand gut support supplements, you
can get your digestion movingat full speed.
(06:27):
So I'm starting a new program atMonarch Beauty and Spa in
person or at Harmony Hub HealthVirtual that goes over the five
pillars of gut health.
You know, when it comes to guthealth, there's more than just
your stomach and intestinesworking together.
The digestive system is a verycomplex integrated system that's
(06:49):
responsible for numerousfunctions beyond just digesting
food.
Understanding the five pillarsof gut health and how they
interconnect can help youappreciate why gut healing is so
crucial for your overallwell-being.
If you are already in one of myprograms, you know I'm already
huge on what I call the pillarsof health.
This is a little different.
These are what I'm going tocall just the pillars of health,
(07:13):
but it's the gut addition.
So let's go deeper into eachpillar and explore how you can
nurture and maintain a healthygut.
Some of you may only need helpwith one of the pillars.
Some of you need help with allof the above.
All right, so the first pillarof gut health is digestion and
absorption, the core function ofyour gut.
(07:33):
Digestion is the process bywhich food is broken down into
smaller particles, andabsorption is the process by
which nutrients are taken intothe bloodstream to nourish your
body.
Without this fundamental pillarworking optimally, your body
can't access the nutrients itneeds to thrive.
When this pillar is compromised, it can lead to poor absorption
(07:54):
of essential nutrients, leadingto thrive.
When this pillar is compromised, it can lead to poor absorption
of essential nutrients, leadingto deficiencies in vitamins,
minerals and essential fattyacids.
These deficiencies can cause acascade of issues, including
fatigue, a weak immune functionand definitely skin problems.
But what can cause poordigestion and absorption?
The first one, again, is lowstomach acid, so stomach acid is
(08:16):
vital for breaking down food.
Low stomach acid can hinder thedigestion of proteins and the
absorption of essentialnutrients like vitamin B12 and
calcium.
Some people have digestiveenzyme deficiency, so these
enzymes are necessary to breakdown proteins, fats and
carbohydrates.
Without them, food remainsundigested, leading to bloating,
gas and malnutrition.
(08:37):
I've even seen a lot of peopletell me they get sick when they
eat meat and that usually we canfind a way to get digestion
improved.
And then chronic stress.
Stress can impair digestion byreducing blood flow to the
digestive system, slowing downthe breakdown of food.
So there are ways that you cansupport digestion and absorption
(09:00):
.
One is just to chew your foodthoroughly.
Digestion starts in the mouth.
Take your time to chew food,which helps break it down before
it enters the stomach.
Some of that does go back tothe mindful eating, if you
remember the mindful challengewe did last year.
The next one would be toinclude digestive enzymes, so
(09:21):
you can support digestion withnatural enzymes found in foods
like pineapple and papaya, orwith supplemental digestive aids
, especially if you suffer fromlow stomach acid.
Another way is to hydrateproperly, so water is essential
for the digestive process, sodrinking adequate amounts
throughout the day is crucialfor healthy digestion.
(09:42):
The second pillar that we focuson is elimination and
detoxification, so how you clearout your waste.
This involves removing wasteand toxins from the body, and
this function ensures that yourbody is effectively getting rid
of the byproducts of digestion,environmental pollutants and
metabolic waste.
(10:02):
If your body isn't detoxifyingproperly, those toxins build up
and they cause a range of issuessuch as constipation, bloating,
skin irritations and even moreserious conditions like liver
dysfunction.
A sluggish or underperformingelimination system can also lead
to digestive discomfort likebloating and heaviness.
(10:23):
It can also slow down yourbody's natural detoxification
processes and make you feeltired, sluggish and just unwell.
So let's go over some causes ofpoor elimination.
It's going to go back to thesame things Dehydration, because
water helps to flush out toxins, so not drinking enough can
cause constipation and hinderyour detoxification.
(10:45):
The other is lack of fiber.
Fiber is essential for healthybowel movements and the
elimination of waste.
Without enough fiber in yourdiet, waste can remain in your
intestines longer, leading toconstipation and toxin buildup.
And I know we did do a podcastin season one that's all about
fiber and why fiber is importantfor more than just your bowel
(11:08):
movements and then gut motilityissues.
So if your digestive system issluggish, it can slow down the
movement of food through yourintestines, causing some
constipation.
So ways of supporting yourelimination and detoxification
One is just drink more water.
Adequate hydration helps softenstool and promotes regular
bowel movements.
(11:28):
You can increase your fiberintake.
Fiber helps sweep toxins fromyour digestive system and high
fiber foods like vegetables,fruits, legumes and whole grains
to your diet should be addedand then support the liver.
Herbs like dandelion root andmilk thistle can help stimulate
detoxification through the liver.
(11:50):
If you are one of my patientson Vicom Customs, most of you
will notice the dandelion rootand the different liver support
that I add to your Vicom Customs.
So the third pillar is yourmicrobiome.
So this is, you know, where thedysbiosis is, balancing the
good and the bad bacteria, and Ireally am giving you the cliff
(12:12):
notes of these.
You'll want to book yourconsultation to get into these
much deeper.
So the microbiome thecollection of trillions of
bacteria, fungi, viruses andother microorganisms that live
in your gut.
A healthy microbiome, plays acrucial role in digestion,
immune function and your moodregulation.
(12:33):
So the balance betweenbeneficial and harmful bacteria
is key to overall gut health.
When the balance is disturbedor that crazy word, dysbiosis
harmful bacteria overgrows,leading to a variety of
digestive and immune issues.
Dysbiosis has been linked tobloating, diarrhea, constipation
and even autoimmune diseases.
(13:00):
But what can cause dysbiosis?
The biggest offender I see ispoor diet.
A diet high in sugar andprocessed foods that feed
harmful bacteria leads to animbalance in the gut microbiome.
The second is usuallyantibiotic use, because they
don't just kill harmful bacteria, they also wipe out beneficial
bacteria and disrupts thebalance of your whole gut
microbiome.
And then stress.
Stress can negatively impactthe microbiome, reducing the
(13:21):
diversity of beneficial bacteriain your gut.
So this is when we talk aboutstress reduction and how
important that is to your health.
So how to support yourmicrobiome, your health so how
to support your microbiome.
One of the funnest ways iseating fermented foods like
sauerkraut, kefir, yogurt,kimchi.
They're all rich in probioticsand they help replenish
(13:43):
beneficial bacteria.
Prebiotic foods like garlic,onions, bananas and asparagus
provide food for your goodbacteria and supports the growth
of beneficial microbes.
And, of course, avoidingunnecessary antibiotics.
I guess this comes up a lotwith me because I do still
practice conventional medicineand I do have a lot of people
(14:05):
that make appointments for acough or pretty much anything,
thinking that they need anantibiotic.
But you only want to takeantibiotics when described by a
doctor and make sure to supportyour gut microbiome after a
course with probiotics.
The fourth pillar is barrierfunction.
This refers to the protectivelining of your gut.
(14:27):
So this barrier preventsharmful substances like toxins,
undigested food particles andharmful bacteria from entering
your bloodstream.
Doesn't that just sound grosswhen you think about it?
But when the gut lining becomesdamaged, it can lead to a
condition known as leaky gut,where the gut becomes more
permeable and allows harmfulsubstances to leak into the
(14:49):
bloodstream.
Leaky gut can lead to chronicinflammation and immune system
activation, contributing to avariety of health problems,
including autoimmune diseaseHashimoto's is a big one
rheumatoid arthritis and lupusoh, I think Winston wanted to
list one there.
So what can cause a compromisedgut barrier?
(15:10):
One is food sensitivities.
What are you saying, winnie?
I guess he wanted to be myguest today.
Food sensitivities like gluten,dairy and processed sugars can
damage the gut lining,especially when consumed in
excess.
Chronic inflammation sopersistent inflammation from
(15:31):
conditions like IBD orautoimmune disorders can break
down the gut lining over time.
And then guess what StressChronic stress can affect the
integrity of the gut lining overtime.
And then guess what StressChronic stress can affect the
integrity of the gut barrier,making it more vulnerable to
damage.
So how we can support the gutbarrier.
Well, you want to eat guthealing nutrients like glutamine
(15:51):
, collagen and zinc.
Those are really essential forrepairing and maintaining the
gut lining.
You want to avoid inflammatoryfoods, so reducing or
eliminating gluten, dairy andprocessed sugars can help
decrease inflammation andprotect the gut lining.
That's where the IgG foodtesting also can come in if you
don't want to go through a fullelimination diet and then you
(16:13):
really want to support withsupplements like L-glutamine,
collagen, peptides and bonebroth.
They can all repair acompromised gut barrier.
Now we'll move on to the fifthgut pillar, and that is the
gut-brain axis.
This is the connection betweenyour digestive system and your
brain.
This axis is a two-way street,meaning that your gut influences
(16:36):
your brain and your braininfluences your gut.
So poor gut health can lead tomental health issues like
anxiety, depression and brainfog, while mental stress and
emotional imbalance cannegatively impact gut function.
Have you ever gotten really,really nervous and then you had
to run to the bathroom?
So the gut is often referred toas the second brain, because it
(16:58):
houses an extensive network ofneurons, known as the enteric
nervous system that communicateswith the brain.
When your gut is out of balance,it can lead to mood disorders
and cognitive decline.
So things that can affect gutbrain function same things.
Chronic stress, long-termstress, can lead to gut
(17:18):
dysfunction, such as bloating,indigestion and even SIBO.
Poor diet, a diet that's highin sugar and processed foods,
can negatively affect both guthealth and mental well-being,
and then dysbiosis.
So an imbalance in yourmicrobiome can send signals to
the brain, leading to changes inmood and cognitive function.
(17:38):
Microbiome can send signals tothe brain, leading to changes in
mood and cognitive function.
So ways that we can supportgut-brain health is that stress
reduction practice, themindfulness, even meditation,
even yoga, to help calm yournervous system and support both
your gut and your brain.
You want to eat brain-boostingfoods, so foods rich in omega-3
fatty acids, like salmon andflax, seeds, antioxidants and B
(18:03):
vitamins can help support brainhealth and improve mood.
And then probiotics for mentalclarity.
So some strains of probioticssuch as lactobacillus and
bifidobacterium.
They've all been shown to helpreduce symptoms of anxiety and
depression.
They've all been shown to helpreduce symptoms of anxiety and
depression.
So by addressing the fivepillars of gut health digestion
(18:27):
and absorption, elimination,microbiome, balance, the barrier
function or that leaky gut andgut brain health you can build a
foundation of better digestivehealth and overall well-being.
Each of these pillars workstogether to ensure that your gut
functions optimally, allowingyour body to thrive.
At Harmony Hub Health, I offer acomprehensive gut health
program that includespersonalized consultation,
(18:51):
optional functional medicinetesting and customized
supplement protocols to helprestore balance to your
digestive system.
What we do is I put you througha battery of questions, we'll
find out what part of your guthealth or which pillar we need
to address, what's the mostimportant, and then come up with
a holistic approach where I canguide you through the process
(19:12):
of healing your gut so that youcan enjoy better digestion,
enhanced energy and improvedmental activity.
And a lot of that is using the4R approach, that would be the
remove, replace, re-inoculateand repair.
So this is a very proven methodto restore balance and heal
your gut.
First we want to remove, whichis to eliminate irritants like
(19:34):
processed foods, alcohol,medications that harm your gut.
Then we're going to want toreplace.
We want to add missingdigestive enzymes and stomach
acid to improve digestion.
Then we need to re-inoculate,so we want to replenish your gut
with beneficial bacteriathrough probiotics and
prebiotics.
Then we're going to repair.
We want to support the healingof the gut lining, and
(19:55):
anti-inflammatory nutrients likeglutamine and collagen is what
we'll use for that.
So at Harmony Hub Health, I dooffer this gut health wellness
infusion as well.
It's designed to support yourdigestive system, so the
infusions are packed withessential nutrients that help
reduce inflammation, heal thegut lining and promote healthy
(20:16):
digestion.
So the infusions are tailoredto your specific needs, I hand
make them all.
They're not pre-mixed and theycan really help you feel better
faster.
You can get one infusion or youcan come for a series,
depending on how extensive wefind your gut health to be.
So don't let digestivediscomfort, fatigue or bloating
(20:36):
hold you back any longer.
Spring cleaning your gut canhelp you feel lighter, more
energized and healthier.
So at Harmony Hub Health weoffer comprehensive
consultations where I assessyour symptoms, perform any
needed functional medicinetesting and then develop a
personalized natural healingprotocol.
Whether you're dealing withleaky gut, ibd or digestive
(21:00):
imbalances, I do have a plan foryou.
So take control of your guthealth and experience the
transformation.
Book your consultation today.
You can book that with MonarchBeauty and Spa in person in
Manchester, maryland, or you canfind me online at
wwwharmonyhubhealthcom.
(21:22):
Or you can email me at michelleM-I-C-H-E-L-E at
harmonyhubhealthcom to beginyour journey to a healthier gut
and a happier you.
The information shared in thispodcast is for educational
purposes only and is notintended to diagnose, treat or
replace personalized medicaladvice from your healthcare
provider.
(21:43):
If you're considering anychanges to your health routine,
including supplements, detoxesor bioidentical hormone therapy,
please consult with a licensedmedical professional.
I'm a nurse practitioner, butI'm not your nurse practitioner
yet.
Everybody is unique and yourcare should be too.
Thanks for listening andremember informed choices are
(22:03):
empowered choices.
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