December 1, 2025 • 45 mins
This year on The Gut Health Podcast, we dug deeper than ever into the science that shapes our bodies, the myths that confuse us, and the everyday habits that actually move the needle. We challenged probiotic controversies, rethought alcohol culture, explored resilience from gravity to mindset, and turned stress management into practical, usable skills. We broached the topic of vagus nerve stimulation and the potential role of psychedelics and the gut-brain connection!
The theme in 2025 was connection: the conversation between food and microbes, the way those microbes steer our mood and gut motility, the posture-driven shifts in biology, and the everyday choices that ignite changes across the whole body.
It’s not just gut health—it’s a map of how we think, feel, move, and live. And we’re just getting started.
Key topics in this episode include:
• the evolving research with gut science and why personalization matters
• facts vs fads on probiotics, ferments, and “leaky gut syndrome”
• lifestyle foundations that beat quick fixes
• alcohol reduction strategies and social swaps
• food–mood links, excess fructose, and serotonin
• stress prescriptions such as adding diaphragmatic breathing into your daily routine
• how to build gravity resilience
• what's happening in the psilocybin research landscape and safety considerations
• practical habit stacking for hydration, movement, and sleep
• communicating with providers when evidence conflicts to help you navigate your personal gut health needs.
Looking to boost overall wellbeing with meditation, breathing exercises or better sleep? Calm has you covered with 40% off a premium subscription. Visit http://calm.com/guthealthpod.
Learn more about Kate and Dr. Riehl:
Website: www.katescarlata.com and www.drriehl.com
Instagram: @katescarlata @drriehl and @theguthealthpodcast
Order Kate and Dr. Riehl's book, Mind Your Gut: The Science-Based, Whole-body Guide to Living Well with IBS.
The information included in this podcast is not a substitute for professional medical advice, examination, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider before starting any new treatment or making changes to existing treatment.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Kate Scarlata, MPH, (00:02):
Maintaining a healthy gut is key for
overall physical and mentalwell-being.
Whether you're a healthconscious advocate, an
individual navigating thecomplexities of living with GI
issues, or a healthcareprovider, you are in the right
place.
The Gut Health Podcast willempower you with a fascinating
(00:23):
scientific connection betweenyour brain, food, and the gut.
Come join us.
We welcome you.
Dr. Megan Riehl (00:34):
Hello, friends, and welcome to The Gut Health
Podcast, where we talk about allthings related to your gut and
well-being.
We are your hosts.
I'm Dr.
Megan Riehl, a GI psychologist.
Kate Scarlata, MPH, RDN (00:46):
And I'm Kate Scarlata, a GI dietitian.
So what a year, seriously.
Thanks for spending time withus, hitting play, and convincing
your friends and patients thatwe're worth a listen.
We really appreciate thecommunity here.
And thanks for all the support.
That's right.
Dr. Megan Riehl (01:05):
I mean, it has been quite a year.
This podcast has become areally special place.
We were just laughing as weprepare for our monthly
podcasts.
And we certainly threw someseries in this year.
So that was a fun addition toour second year of the gut
health podcast.
And we're just really proud ofcreating this special place
(01:28):
where there has been learningand connection.
And it's really because ofeverybody that has been tuning
in and sharing.
And we are so excited for whatis to come.
So as we turn into the newyear, we hope that you'll take a
couple minutes to reflect, aswe both have been, on what has
supported your gut health.
This is why we're doing this.
(01:49):
Not only for you, but for ustoo.
We started even just episodeone talking about how we were
going to be using some of theinformation that we talk about.
And so we invite you to kind ofcarry along some curiosity,
some kindness for yourself, alot of self-compassion, because
a lot of the things that we talkabout are not meant to be
(02:11):
implemented right away, done toperfection.
You can't do it all.
But maybe as you're listeningto us here at the end of 2025,
you're able to maybe noticesomething different that you've
added to your gut healthrepertoire.
Kate Scarlata, MPH, RDN (02:26):
I love that.
And I think about, you know,when we started this, Megan, it
was like, let's do it for ayear.
I think I can give you two.
And it's been so fun and such agreat learning opportunity for
me.
I love speaking to theseexperts, worldwide experts that
we're bringing in and reallyjust gaining some very unique
(02:48):
insights into science andresearch that's evolving.
And it's it really has beenamazing.
So as 2025 winds down, we'rereally taking a moment to look
back at the gut health topics weexplored this year.
Really the surprising science,and there was some surprising
science.
And really stories thatresonated with us and really the
(03:11):
simple habits that we havehopefully imparted to get your
gut a little healthier and alittle happier and maybe a
little more calm, even.
Hey, we love that.
Maybe you'll mind your gut.
Maybe you will.
Maybe you will.
Dr. Megan Riehl (03:28):
So let's kind of dive into this.
We really want to highlightthat as we go from 2025 into
2026, our goal is to continue tokind of support our mind, our
body.
We know that they're veryinterconnected.
That mind-gut connection isreal.
We've heard that over and overand over this year.
And so why don't we start to doa little digging?
Kate Scarlata, MPH, RDN (03:51):
Yes, we're gonna dig into, you know,
how we really did a lot of mythbusting and helping hopefully
the listeners sort facts fromfads, you know, especially in
this age of social media.
Everyone's hearing the latest,whether it's a she is e internal
shower or, you know, coffeeenemas, there's a lot of
(04:11):
misinformation maybe out there.
And we hope that we've helpedyou sort of sort through some of
these fads.
And we also, you know, haveexplored different topics,
different experts that maybehave different views.
And I think that can beconfusing, certainly, to our
listeners.
And, you know, part of that isthat science is really evolving.
(04:32):
And if you know science, youknow that the answer is never
final.
There's always gonna be moreand more learning that we're
doing.
And some of our experts arevery, very deep into their own
research.
And when you get really deepinto one area, you get a little
biased and you really areentrenched in just sometimes
(04:53):
just one side of the story.
So we're gonna review some ofthe podcast episodes that we
have done that maybe conflicteda little bit with each other,
but kind of just talk throughthat a little bit because
although it is a littleconfusing, that is really where
science is right now in this guthealth space.
And one of the things that, youknow, I often say, and I'm
(05:13):
actually saying it tonight in aPowerPoint presentation that I'm
giving, is you know, when youronly tool is a hammer, and what
I mean by that is just a narrowfocus on your own perspective of
something, you're reallylooking for the nails.
You're focused on looking atthe nails.
And so you just get narrow, alittle maybe narrow-minded,
(05:34):
maybe just very, very focused.
And science is a little bitfurther zoomed out.
And so hopefully, we'll expandthis a little bit and talk
through some of theseconflicting points that came out
a little bit during the year.
So, good science needs a fulltoolbox, is what you're saying.
Absolutely.
Dr. Megan Riehl (05:55):
Not just the hammer.
That's right.
We need people that arecarrying the hammers.
That research is so important.
But for those of us that arejust humans existing in the
world and hopefully trying tobenefit from some of the science
out there, we do need to kindof ask these questions about how
it personalizes to me, becausesometimes it's just not going to
(06:19):
translate that easily.
Kate Scarlata, MPH, (06:21):
Absolutely.
I mean, we talked a lot aboutprobiotics with one of the
worldwide experts, Dr.
Sanders.
And, you know, even with that,it's like probiotics are not
really for everyone.
And there are conditions wherethey would be contraindicated
and maybe actually increase riskof complications, where many
others, it may be justabsolutely fine.
(06:42):
Yep.
And we talked about fermentedfoods, and I thought it was
really interesting talking aboutjust the notion that some
people we think about fermentedfoods as being so gut healthy.
And I think, again, vastmajority of people, that's the
truth.
But there are people thatexperience histamine
intolerance, and fermented foodstend to be a high histamine
(07:04):
food, kind of like lactoseintolerance, right?
You don't want to have a lot oflactose when you have lactose
intolerance, so you're probablygonna be running to the bathroom
and not too comfortable.
Pretty bloated.
Yep.
Pretty bloated is right.
Histamine intolerance followssuit, and it's a little bit of a
different reaction, but thereare gut symptoms associated with
that.
So again, fermented foods mightbe good for some people and not
(07:28):
everyone.
And then we also dived intoleaky gut syndrome with Dr.
Alessio Fasano, another reallylike so fun.
He's such an interesting guy.
And that episode really led meinto like just slowing down,
cooking more, going to thefarmer's market.
He really delved into justamazing lifestyle sort of habits
(07:50):
that genuinely really probablylower our risk of having a leaky
gut.
So leaky gut syndrome, notreally a clinical term.
Having a leaky gut or havingmaybe like a more permeable gut,
yeah, we're seeing that in thescientific side of things.
But you know what many of theseepisodes have really reinforced
(08:11):
is that it's positivelifestyle.
It goes back to laying off thealcohol, getting your good
quality sleep, getting thatstress under control, having a
good, healthy, balanced diet.
And I know this isn't sexy, butthese are really the
foundations of health, even forour gut and for everyone, you
(08:34):
know?
Dr. Megan Riehl (08:34):
And that's the thing is we haven't found the
pill for everyone.
We haven't found the probioticfor everyone, we haven't found
the right fermented food foreveryone.
But you'll be hard-pressed tofind one person that will not
benefit from at least attemptingto modify and improve those
lifestyle habits.
And again, are we gonna get itright every single time, all the
(08:58):
time?
No.
But I think they're good placesto return back to.
And that's what we've heardthese world-renowned scientists
end up saying.
You know, they're going aroundwith their hammers, they're
looking, they're looking,they're looking, they're
looking, but ultimately theyhaven't found the golden ticket
yet.
But they will say, you knowwhat is helpful?
(09:19):
That's stress management, thatsleep hygiene, good nutrition,
social connection, all of thosethings.
So keep that in mind that, youknow, it's sometimes the simple,
non-sexy stuff that can really,over the long term, make a
really powerful difference foryou.
Kate Scarlata, MPH, RDN (09:38):
You know, and I reflect back when
we've asked people what they dofor their own gut health and
well-being.
And so many of these expertsare extraordinarily busy.
They're, you know, reallyworking long hours.
Not that other people outsideof science aren't working long
hours, but they're all findingthese moments, whether it's
playing an instrument or goingfor a run or prioritizing their
(10:02):
sleep or reducing alcohol, anumber of different things came
out.
And hearing these comments fromall of these experts, I don't
know, I think you need to hearit like 15 times.
Like, alcohol's really not goodfor you.
And then the 15th time, you'relike, yeah, I really am gonna
work on that.
So I think some of thesemessages, while they may feel
(10:24):
like they're on repeat, they'rereally important for us to hear
numerous times because itsometimes takes us a little
while to really, you know, kindof get motivated to do that.
We wanna really focus on thingsthat are simple and
sustainable, skip the trends andreally think about what's
working for you and what youenjoy to incorporate into your
(10:46):
diet and lifestyle that thosethings will stick.
And hopefully you got a fewtips throughout the year.
So, Megan, what's oneconversation this year that
really surprised you or maybeshifted your perspective?
Dr. Megan Riehl (11:01):
Well, speaking of the alcohol thing, the Sip
Smart episode, based on what youjust said, really was, I think,
just reflecting on some of thechanges and my relationship with
alcohol that I decided to kindof work on because I was finding
I just didn't enjoy it as muchas I used to.
And, you know, we go to theseconferences and there's a
(11:23):
cocktail and everything, every,and I would be holding a glass
of wine that just didn't eventaste good.
And so I put those down, Iwould say, a lot in 2024.
And then as we dove a littledeeper into the research, I
thought that it just made senseto lean into what I'm talking
(11:44):
about on a pretty regular basiswith my patients and the advice
that I might share.
So while I'm not an entirelysober person, my relationship
with alcohol has changed a lot.
And when science shows us justhow detrimental alcohol can be
on essentially all aspects ofour physical and emotional
health, it's made it a loteasier for me to limit to, you
(12:08):
know, one drink.
Or nowadays, you can find agreat mocktail at most wonderful
restaurants.
I like to make them at home.
I've experimented a bit withdifferent recipes at home.
And so it's, I think that weare in kind of a shift of our
culture.
I'm even prepping for avacation in 2026, and I was
(12:30):
noticing that almost everyrestaurant I'm going to has a
mocktail NA section on themenu.
And so it's not hard, it'sbecoming easier and easier.
Kate Scarlata, MPH, RDN (12:41):
Easier and delicious.
And delicious.
There's non-alcoholic beers,too, and it just like there's no
need.
You can participate, but notparticipate with the alcohol.
So I do love it.
There is a shift, and it's apositive one, I think, that's a
long time coming.
Dr. Megan Riehl (12:57):
Yes, this idea that mommy needs a cocktail,
it's not happening at our houseanymore.
What mommy needs is rest.
Yeah.
Mommy needs exercise, timeoutdoors, time with my
girlfriends, time with daddy.
Mommy doesn't need a cocktail,and we have to get out of this
kind of mindset.
So mommy needs health andwell-being, and that's what
(13:20):
we're focusing on.
So, Kate, how about you?
What is one of theseconversations that just
surprised you or shift yourperspective or habits?
Kate Scarlata, MPH, RDN (13:29):
You know, I really enjoyed the
psilocybin episode.
And I'll say, like, when ErinMonty came to me, she was
recruiting for a study, and I'mlike, what the heck is
psilocybin?
And I don't know, I just had noclue that there was actually
research centers, like atStanford, U of M has one, you
(13:50):
know, Mass General Hospital,these big institutions are
looking at the role ofpsychedelics and really treating
some difficult to treatconditions, PTSD, depression,
really shifting sort of thiswhole gut-brain connection,
looking at it in IBS.
So while I am not doing anypsychedelics myself personally,
(14:13):
not yet, right?
Not yet, not yet.
I did find the scienceextraordinarily surprising and
was a new one for me.
And I keep following it nowbecause I think they're on to
something for some people, noteveryone, but it's been really
interesting.
Dr. Megan Riehl (14:30):
Yeah, I think it brings up this important
point that we're not afraid tokind of shy away from some of
these interesting, provocativetopics.
And is psilocybin going to bethe answer for everyone with
IBS?
Of course not.
And we have to be mindful ofsafety and science.
But we are gonna be looking atlots of nuanced and provocative
(14:52):
things on our podcast.
And so it was when you broughtthat topic to me, I got into the
weeds too and and learned quitea bit.
So very fun.
So fun, so fun.
So from psilocybin to reducingalcohol, we also had some some
big themes that came up, and wealso had listeners tuning in
(15:13):
from over 158 countries.
Amazing.
So the gut health podcast isglobal, and some of the top
episodes were our leaky gutscience with the ever insightful
Dr.
Alessio Fasano, the maverickhimself, Dr.
Mark Pimentel just brings it.
And listeners are veryinterested in what he has to
(15:36):
say.
And we talked with him aboutthe gut microbiome and
dysbiosis, and it's likely he'sgonna be back with us at some
point too.
Definitely.
So we really appreciate theseexperts along with everybody
else that we had on last year.
And let's look at a couple ofthe other big themes from 2025.
Kate Scarlata, MPH, RDN (15:56):
You know, I think if we really just
like put it all together,there's this interconnectedness,
right?
So we think about connection,obviously, with our listeners
and these experts and connectionwith science.
But when we really think aboutmind-body medicine and diet or
the latest on the microbiomebuzz, it's really amazing how
(16:18):
everything really is synced andlinked with one another.
So we know food shifts the gutmicrobiota quickly, like within
24 hours, what we eat changes,who's there.
And then our mood shifts thegut microbiota too.
And those tiny microbes, theycan really influence how the gut
moves and how inflamed we are,and how different chemicals are
(16:45):
made that protect inflammation.
There's just so many thingsthere that can influence how we
feel day to day.
Of course, it's never one sizefits all, but this relationship
that the gut and brain aretalking, the microbes and food
are interacting, so many thingsare going on that are connected.
So I wanted to kind of talk alittle bit.
(17:07):
We did not dive deep intoultra-processed foods, but I
wanted to talk about just likean example of how food,
especially really extraprocessing of food, putting a
lot of high fructose corn syrup,for instance, in food, which
has a lot of excess fructose,and how that can play a role in
(17:28):
even shaping our mood.
So there's like thisinteresting science looking at
foods that have excess fructose.
So think sugary sodas andsnacks that we might get into in
a convenience store, forinstance.
These can actually lower ourtryptophan levels, and
tryptophan helps increase ourserotonin levels.
(17:49):
Remember, serotonin, we'vetalked about this
neurotransmitter quite a bit,can really make us feel good,
balanced.
The tryptophan reduction canalso reduce melatonin levels.
And we know that melatoninreally helps us with sleep and
keeping our sleep lessfragmented, and we could get a
sound sleep, right?
So if you have this effect onreducing serotonin, reducing
(18:12):
melatonin, just with some ofthese highly processed excess
fructose foods, it just showsyou, again, an example of this
interconnectedness with what weeat and how that affects
neurotransmitters, whichultimately can, you know, result
in mood changes.
We'll also deep dive intoserotonin and how it plays a key
(18:33):
role in gravity resilience whenwe interview Dr.
Brennan Spiegel.
So we'll talk about that injust a minute.
Dr. Megan Riehl (18:39):
Yeah.
Well, I think going back, youknow, our habits are everything.
So I think about even Halloweencandy that might still be
lingering in our house.
And if you're a family thatdoesn't tend to have a whole lot
of candy, you know, it's easyto grab one and then our brain
kind of is drawn to, oh, alittle endorphin there.
(18:59):
And now you're eating five, andthen there's a pile of wrappers
next to you.
And so the habit may be thatyou've just decided enough is
enough.
Because what is candy?
It's all ultra-processed.
Is candy the devil?
Absolutely not.
Can you have a little candyhere and there?
Of course.
Same with my ice cream, right?
Like I've talked about thatprobably several times.
(19:20):
It's okay to have the icecream, but I better be prepared
that I either give myself theproper portion of the ice cream
that I feel good about that'snot gonna make me sick, or I
don't have the ice cream easilyaccessible to us.
So those are little habits thatcan help to reduce maybe you've
(19:41):
identified I'd like to reducemy ultra-processed food intake.
Maybe I want to replace some ofthat with something crunchy
that is a vegetable or a fruit.
And so those habits can make abig difference.
And same with our stress, ourstress management.
And, you know, I like to givemy patients stress management
prescriptions, right?
(20:01):
So this is this is what theylove.
It's not a pill and yet it'spretty clear instructions.
So after pretty much everyinitial patient consult with me,
I'm prescribing diaphragmaticbreathing three times a day.
And I have you anchor it tothings that you're already
doing.
So two to three minutes ofdiaphragmatic breathing upon
(20:22):
waking around lunchtime and whenyou're going to bed, or your
commute to work, midday, andyour drive home.
And I'll even say, hey, whatabout scheduling it like you
would any other appointment inyour day?
If we're talking aboutmeditation or a relaxation
practice, we can do the sameprescription of that time use
(20:44):
with exercise.
So it's really prioritizingyourself in the same way that
you would prioritize any otherperson that you're trying to
show up for, and then doing itwith consistency.
And little phone alarms can behelpful.
If you wear an Apple Watch,it's gonna ding and you just
barely tap it, and you just knowon with my day, I'm gonna do
(21:06):
some breathing here.
So there's also programs thatcan be pretty easily accessible
these days.
The Tom app has differentmodules and programs that you
can do over, you know, afour-week period or a six-week
period.
And I think that's enough tokind of get that jumpstart of
the habit.
And then you can kind ofexplore more of what you're
(21:28):
looking for.
The Peloton app also has somereally great meditations and
programs again.
So if for 2026 you're startingto think about, hey, I am
stressed, I'm ending the year abit out of whack, then make the
commitment to find a programthat you're interested in.
They're usually verytime-sensitive.
So five minutes, 10 minutes, 15minutes, building toward a
(21:52):
20-minute practice a day wouldbe ideal, but five minutes from
nothing is amazing.
So prioritize yourself.
It's a big step in some ofthese habit building strategies
that we recommend.
Kate Scarlata, MPH, RDN (22:06):
I love that.
And you know, as I'm sipping onmy water here with my 20-ounce
Yeti, same thing.
You know, fill it up at in themorning, fill it up at lunch,
fill it up at dinner time, andyou will get the hydration that
you need.
It's it is creating these smallhabits that really can just
become on the regular for you.
And next thing you know, you'rehydrating much better than you
(22:28):
ever were, or you're reallydealing with good stress
management or breathingtechniques on a regular basis,
which can really do amazingthings for your stress.
Dr. Megan Riehl (22:37):
That's right.
Kate Scarlata, MPH, RDN (22:38):
That's right.
So while we talk about food canshape your gut microbiome, your
gut can signal your brain, andyour thoughts and stress
influence how the gut works.
This year we really explored somany things beyond that.
We talked about the psilocybinepisode, but we also talked
about vagus nerve stimulationand gravity resilience with Dr.
(23:00):
Brennan Spiegel, which I haveto say, he's just, I love the
way he thinks.
I say that to him every day,but not every day, because I
don't talk to him every day.
But, you know, it's a littlebit outside the box, right?
So, but you know, a lot ofthese different therapeutics or
interventions are are gettinginto the gut health space and
really, really quiteinteresting.
Dr. Megan Riehl (23:22):
Yeah, that idea of gravity resilience.
Again, it's not rocket science,but it helps me, you know, sit
up a little straighter.
And he's got some really goodvisual aids to remind yourself
how if we're slumped over, whatis that doing to our digestive
system?
It's crunching it all up.
And so that standing straight,pulling your shoulders back,
(23:42):
opening up the chest, thinkingabout our head upward toward the
heavens, as he says, instead ofdown in hell, looking down,
those are little takeaways thatjust a quick straighten up can
do us wonders sometimes.
Kate Scarlata, MPH, RD (23:55):
Exactly.
And I really loved that hetalked about the whole notion of
joint hypermobility and howthat can play a role in gravity
intolerance.
Because I think some of thesedifferent conditions, for people
that are living with them, itmight be like, oh, you know, I
really do need to pay a littlebit closer attention to some of
these, you know, standing upstraight, core strength.
(24:19):
He talked about flotation inlike a salt bath to give your
gut a little bit of rest fromthe gravity pull.
I thought, you know, some ofthese are really interesting and
more probably appropriate ormore significant for some people
that have these really laxcables that are holding up their
digestive tract, so to speak.
Dr. Megan Riehl (24:40):
Yeah, another plug for some of our other
sub-specialists around ourphysical therapists and
occupational therapists, how howimportant they are to the team
for a variety of differentreasons.
Absolutely.
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Kate Scarlata, MPH, RDN (26:08):
So I loved episode 21 too with Dr.
Iris Wang, who is from Mayo,and she really introduced this
breathing technique forabdominophrenic dysneria.
And just for those of you thatdidn't listen, please listen.
But just as a little heads up,so this condition is when your
belly and diaphragm don't worktogether like they're supposed
(26:28):
to.
So instead of the diaphragmrelaxing and the abdominal
muscles tightening, the oppositehappens.
So imagine your diaphragmpushing down towards your belly
button.
Your abs are relaxing and theypush out.
You have this distension,right?
And so Dr.
Wang talked about this specialbreathing technique that was
(26:51):
sort of founded in Barcelonathat can really help with
abdominal distension.
And we actually got feedbackfrom one of our listeners saying
that it was striking, thisparticular protocol for her,
life-changing, actually.
So you never know who you'regonna hit, right?
Who someone will listen and itit'll resonate with them.
(27:15):
But this particular specialtechnique, we have a little
video link on the show notes.
And again, this was episode 21,but very, very interesting, you
know, just to see thistechnique, breathing techniques,
support someone with a, youknow, visibly distended belly.
Dr. Megan Riehl (27:32):
Yeah, and it's a tough one.
You know, patients reallysuffer with this, it's pretty
prevalent.
And so to take something that'snon-pharmaceutical, a shift in
your breathing, while you'repreaching to the choir here,
because here I am, diaphragmaticbreathing is something that I
am prescribing to all of mypatients.
And so I guess I'll just takethis as my last opportunity of
(27:54):
2025 to remind you at thispoint.
Drop your shoulders with me,expand your chest right now,
wherever you are, keep your eyesopen in case you're driving,
and take that deep diaphragmaticbreath.
Hopefully, it's not the lastdiaphragmatic breath of 2025.
Keep those going.
But it's so important.
Our breath can matter, and ourbreath can also massage those
(28:18):
intestinal organs in differentways, which is why I recommend
using it while you're takingyour daily BM.
So uh think of me, and andyou're welcome on that nice
experience for you in thebathroom, and just utilize that
diaphragmatic breathing as muchas you can.
Exactly.
Kate Scarlata, MPH, RDN (28:36):
That breathing really can help engage
that pelvic floor and help easeyour bowel movements.
So go for that.
Yes.
So I did want to talk aboutwhen Dr.
Brennan Spiegel came in,specifically to talk about his
new book poll, which reallytalks about gravity intolerance
and gravity resilience.
(28:56):
And, you know, he's linking thebrain, the gut microbiome,
diet, and serotonin to IBS, andthat individuals with IBS may be
more gravity intolerant.
And there's interesting scienceto suggest that serotonin
really is something that canboost gravity resilience.
So allowing us to have morepower behind gravity and being
(29:20):
strong to counter sort ofbalance or counteract the
effects of gravity.
And so there's many ways we canboost our serotonin.
One way is throughtryptophan-rich foods.
And in the book, he calls thisthe STACK TEN diet.
And this includes for S seedsand salmon, T for turkey, A for
(29:43):
avocado, C for chicken andchickpeas.
We got food there for thevegans, K for kidney beans, T
for tofu, lots for the vegans, Efor eggs, and N for nuts.
And tryptophan is the precursorto serotonin, so increasing
these serotonin.
Rich foods is, you know, oneway to boost serotonin.
(30:03):
Also, you know, getting goodsunlight, especially in the
morning.
And when we had Dr.
Spiegel on earlier for episode13, he also talked about vagus
nerve stimulation as another wayto boost serotonin, too.
So very interesting talkingabout neurotransmitters that can
be, you know, increased throughdiet and other measures that
(30:25):
can play a role in the way ourbody interacts with the Earth's
constant pull.
So very interesting.
Dr. Megan Riehl (30:31):
It was really a good read, a fast read with
lots of good takeaways.
Now, this brings us to some ofthe controversy.
And, you know, it's fun.
It's fun to think about.
It's also, we've taken it on asour role, though, to help
listeners that are like, wait,one person, one thing, another
person said another, what do Ido?
And so we were really thrilledto welcome two very
(30:53):
world-renowned experts inmicrobiome research, Dr.
Pimentel and Dr.
Saunders.
And then we got some questions.
And we also had previouslygotten questions and about
prebiotics and probiotics andpostbiotics, which is why we did
our gut dictionary episode.
And so this is where it gotinteresting.
When we asked Dr.
Pimentel whether people shouldtake a probiotic with
(31:14):
antibiotics, he referenced oneof the largest randomized
control trials on the topic todate.
And his takeaway was thattaking probiotics with
antibiotics doesn't preventdiarrhea or infections and may
actually increase bloating,which goes against pretty common
assumptions.
And then on the other hand, Dr.
(31:35):
Sanders said she thinks it'sgenerally best to take a
probiotic with your antibiotic.
So, you know, I think the worstthat can happen is that
probiotic doesn't survive aswell as it could until you stop
your antibiotics.
And most studies co-administerthem.
And so it's recommended to useone that's been specifically
(31:59):
tested for antibiotic-associateddiarrhea.
Kate Scarlata, MPH, RDN (32:03):
That's right.
But let's talk aboutcomplicating the science a
little bit because you know I'vebeen following this for a long
time, and there was a study, andit was quite some time ago, but
it was out of Israel, out ofthe Weizmann Institute, and they
had just a small study, 21volunteers, that took
antibiotics, and their gutmicrobiome was strongly
(32:24):
disrupted.
They were measuring a varietyof different metrics, you know,
in the stool and metabolites andthings like that.
And they found that those thattook standard probiotics during
treatment actually delayed theirmicrobiome's natural recovery.
So the other group kind ofresponded quickly.
(32:45):
And what happens is when I saythis, just for clarification,
when we have stress in our justgeneral stress or stressor of
pregnancy, stress of surgery,stress of antibiotics, our gut
microbiome can shift.
And our goal is for it toresume back to its normal sort
(33:05):
of state.
And we call that stability ofour gut microbiome.
And it's a marker of a healthygut microbiome when it can
bounce back from those changes.
And so seeing that a probioticin this very small study
actually delayed the return tothe normal microbiome is sort of
a signal that maybe we're doingnot the right thing.
(33:28):
So I think, you know, when wetalk to different experts,
you're always going to get theirangle, their research
experience.
Dr.
Pimentel lives very much in thedeep world of SIBO research.
While Dr.
Saunders takes a much biggerpicture view specifically at
probiotics, you know, it's not aone size fits all.
(33:49):
So I think it's important thatyou remind yourself that your
gut microbiome is your ownfingerprint, your clinical
medical history is your own.
And, you know, work with yourhealthcare provider to determine
what the best route forprobiotics during antibiotics
is.
But, you know, I think thescience is a little unsettled in
(34:09):
this area, which means therejust needs to be more research.
Yeah.
Dr. Megan Riehl (34:13):
And so I think when our listeners are talking
to their provider, just keep inmind it's okay to ask questions
because that's the thing.
What I decide to do when I'm onan antibiotic versus what one
of my patients might decide todo, and we can have the same
provider, and their responsebased on knowing each of us may
(34:34):
be a bit different.
And so you can say things like,I've heard conflicting advice
from so and so.
What is your perspective onthis and why?
You can say that to yourprovider.
You can also ask, you know,you're making this
recommendation.
How strong is the evidence forthat approach?
Our tone, did you see how Iwasn't doing it in an accusatory
(34:54):
way?
Our tone makes a difference.
We're not vilifying our doctorsfor making a certain
recommendation, but as theconsumer, you have every right
to kind of understand their why.
What is their pathway for you?
And, you know, we know ourcolleagues are out there
listening to.
So you can help calm yourpatients' concerns over certain
(35:16):
recommendations by not beingafraid to share some of the
literature with them on whyyou're making this
recommendation.
It is just extremely validatingand comforting to patients to
hear why you're consideringsomething specifically for them
and for my provider colleaguesout there to use that language
to say, you know, I've beenworking with you now for a while
(35:38):
and I understand you, and thisis why I'm making this
recommendation.
It might not be perfect, butthis is what I think is the next
best step for us.
And I think patients reallybenefit and they feel validated
when they have that connectionwith their provider.
Kate Scarlata, MPH, (35:53):
Absolutely, versus saying, "I don't believe
in probiotics." Period.
Right.
Period.
Like, you know, I thinkeveryone needs and deserves, you
know, maybe the science isn'tthere for this, or with your
past medical history, there's acontraindication for this.
But we want to really encouragecuriosity and not fear and
(36:15):
validation for a good questionbecause it makes it does make a
lot of sense.
Dr. Megan Riehl (36:20):
Right.
Or the other one, just I'msorry, I have to throw this one
out.
You've tried 13 probiotics andit hasn't provided you relief
yet.
And so we're gonna we're gonnapivot and we're gonna go to
something else.
Maybe maybe we're gonna work onsome stress management, or
maybe we're gonna, you know,dive a little deeper into the
dietary aspect of things.
Kate Scarlata, MPH, RDN (36:39):
Yes, exactly.
Don't keep doing the same thingand expecting a different
result after you've reallyexhausted your efforts, right?
Dr. Megan Riehl (36:47):
That's right.
That's right.
Kate Scarlata, MPH, RDN (36:49):
All right.
So whether it's mind-bodymedicine or microbiome
breakthroughs or just simpleeveryday habits that you can
just incorporate hopefullyeasily in enjoying them.
2025 highlighted thateverything really is connected.
Dr. Megan Riehl (37:07):
Connection is our word of the year, I think.
And and you mentioned some ofit is gonna be easy, I hope, and
some of it won't.
And I think that's setting youup for just realistic
expectations.
If you feel like you have tolike drag yourself to the gym or
drag yourself out for a20-minute walk in the beginning,
I promise you, if you start inJanuary and you keep it up by
(37:29):
March, it'll feel and lookdifferent.
So keep that in mind that youknow, simple things can take
some habit forming and then youcan gather some speed.
So, with that idea, we're gonnado a speed round and we
introduced this also this year,but now we get to participate.
So let's do this.
Kate Scarlata, MPH, RDN (37:48):
Let's definitely do this.
So I've got some good questionsfor Dr.
Riehl, and we're gonna firethem right now.
So, what is your favoritemind-body takeaway from this
year's episode?
Dr. Megan Riehl (38:01):
I mentioned it earlier.
Reduced alcohol intake withoutreducing my social connections
and fun.
I love that.
Kate Scarlata, MPH, RDN (38:08):
Yeah, why should you?
Right?
You don't have to drink to befun or have fun.
Reminder.
Yeah.
I love that.
One small daily habit thatkeeps your gut brain connection
strong.
Dr. Megan Riehl (38:20):
At least 20 minutes of exercise a day.
And sometimes I'm wearingexactly what I wore to work.
And it might mean that I'mwalking in the parking lot
during my lunch break, but Iwill never regret it when I do
it.
So 20 minutes daily ofmovement.
Kate Scarlata, MPH, RDN (38:36):
That's just something that any of us
can really probably do andreally motivates me to make sure
I get my 20 minutes.
Although I have to say, Mabelmakes sure I get my 20 minutes.
Geez, or more.
My chocolate lab's very busy.
Okay, so which guest left youthinking about the conversation
(38:56):
long after the recording?
Dr. Megan Riehl (38:59):
So, you know, I keep going back to the pelvic
floor guru herself, Dr.
Alicia Jeffrey-Thomas.
That was episode 19.
She really got me thinking andreminded me that it's never too
late to start supporting yourpelvic floor.
So, you know, uh, ladies andgentlemen, I continue to think
back to it's on my to-do list.
Kate Scarlata, MPH, RDN (39:20):
Yeah, it's an important one.
I think probably like everyoneshould see a psychologist,
everyone should see a dietitian,and probably most people,
especially women, because ofchildbirth and the impacts on
our pelvic floor, should atleast see a pelvic floor at
least once, if not many moretimes.
Probably.
So, what phrase or mantra gotyou through busy weeks?
Dr. Megan Riehl (39:45):
I can do hard things, and I don't have to do
them alone.
Kate Scarlata, MPH, RDN (39:50):
Yeah, I have to say, I can do hard
things.
I've learned from you.
I know it's not your directquote, but you say that a lot,
and I say it to myself too.
And it is just such a goodreminder that we can, and it's
empowering.
You've done hard things before,so you're gonna be able to do
hard things again.
(40:11):
And I I love that.
So finish the sentence in 2026.
Dr. Megan Riehl (40:16):
I hope people feel I hope people feel
motivated to take care ofthemselves.
Small habits and choices mattermore than we may realize in the
moment.
And when we're able, I reallywant people to just recognize
that they can be a light andenergy for others.
But we can't do that if we'renot caring for ourselves.
(40:38):
So prioritize yourself.
I love that.
Kate Scarlata, MPH, RD (40:43):
Perfect.
Dr. Megan Riehl (40:44):
All right, girl.
I'm ready.
I'm ready.
All right, Kate, what guestmade you think outside the box?
Kate Scarlata, MPH, RDN (40:52):
Well, this is a hard one.
So I would say Dr.
Brennan Spiegel, but I wouldalso say the psilocybin episode
two with Erin Mauney and EmeranMayer was also, they were both
really made me think outside mybox for sure.
Dr. Megan Riehl (41:06):
Yep.
We're probably both getting fedpsilocybin, psychedelic
subverbation on our phonesnowadays.
Favorite food that makes yourgut and your soul happy.
Kate Scarlata, MPH, RDN (41:18):
I know this is gonna sound so
dietitian-like, but I really dolove kale salad.
I put a lot of yummy things init, pomegranate airils, and
apples, and toasted pumpkinseeds, and a little bit of
cheese.
And it's just, I had it lastnight and today, actually.
It's just one of my favoritego-to's.
Dr. Megan Riehl (41:39):
I know.
You make me hungry every timeyou post it on your social
media.
And I'm like eating my romainelettuce salad.
Kate Scarlata, MPH, RDN (41:46):
Yes, go for kale.
It's good calcium, greatcalcium source.
Dr. Megan Riehl (41:50):
There we go.
What episode topic surprisedyou the most once you dug into
the research?
Kate Scarlata, MPH, RDN (41:57):
Well, obviously the psilocybin one.
And I'm a little obsessed.
There's a Michael Pollindocumentary where he talks a lot
about psychedelics.
And then more recently, therewas one looking at some Navy
SEALs and looking at psychedelictherapy for them.
And these, of course, aredocumentaries.
They're not scientificresearch, but I found that just
(42:18):
interesting to see howpsychedelics are being used in
some, you know, difficult mentalhealth conditions and can be
really life-changing.
So that research is reallycompelling to me.
Yeah.
Dr. Megan Riehl (42:32):
And Kate, what do you prioritize in your life?
Kate Scarlata, MPH, RDN (42:36):
Well, you know, fun really is a big
one for me.
So family too.
I just want, you know, I feelmy family's listening.
My family is very important tome.
Fun with family is the keyhere.
But I've always been someonethat has factored fun into my
schedule, even sometimes everyday.
And it might be something verysmall, like getting a coffee
(42:57):
somewhere or meeting a friendwhile I have to walk my dog
anyway, but those kinds ofthings.
So fun and family for sure.
And then, you know, I do havethis quote that my dad, it was a
Shakespeare quote that my dadalways said, and that is, "To
thine own self be true".
And that is something I'vereally kind of lived my life
(43:19):
through that lens a little bit,like following my own path,
sticking with my morals andbeliefs, and and following that.
And that's really been aguiding sort of way of lived my
life and my career.
Dr. Megan Riehl (43:33):
Yeah, it's something that I think connects
us and has has reallystrengthened our relationship
because we we tend to have thatsame belief system.
So powerful.
Yes.
All right, finish thissentence.
Kate Scarlata, MPH, RDN (43:46):
In 2026, I hope people eat food
that tastes delicious and thatthey enjoy eating because food
should be fun, like everything Ilike in life.
Fun, fun, fun.
But it's not just aboutnutrients.
And so I hope that you sit downto just food that you're really
(44:07):
excited about, tasting all thedifferent flavors.
Healthy food can be fun anddelicious too.
So I just hope that peopleenjoy what they're eating.
So, from both of us, thank youfor being part of the gut health
podcast community.
Dr. Megan Riehl (44:24):
Here's to another year of growth,
learning, and good gut vibes.
Kate Scarlata, MPH, RDN (44:29):
Yes, cheers to good gut health in
2026.
Dr. Megan Riehl (44:34):
Thank you for joining us as we grow this gut
health community.
We hope you enjoyed thisepisode and don't forget to
subscribe, rate, and leave us acomment.
You can also follow us onsocial media at The Gut Health
Podcast, where we'd love for youto share your thoughts,
questions, and experiences.
Thanks for tuning in, friends.
Maintaining a healthy gut is key for
overall physical and mentalwell-being.
Whether you're a healthconscious advocate, an
individual navigating thecomplexities of living with GI
issues, or a healthcareprovider, you are in the right
place.
The Gut Health Podcast willempower you with a fascinating
(00:23):
scientific connection betweenyour brain, food, and the gut.
Come join us.
We welcome you.
Dr. Megan Riehl (00:34):
Hello, friends, and welcome to The Gut Health
Podcast, where we talk about allthings related to your gut and
well-being.
We are your hosts.
I'm Dr.
Megan Riehl, a GI psychologist.
Kate Scarlata, MPH, RDN (00:46):
And I'm Kate Scarlata, a GI dietitian.
So what a year, seriously.
Thanks for spending time withus, hitting play, and convincing
your friends and patients thatwe're worth a listen.
We really appreciate thecommunity here.
And thanks for all the support.
That's right.
Dr. Megan Riehl (01:05):
I mean, it has been quite a year.
This podcast has become areally special place.
We were just laughing as weprepare for our monthly
podcasts.
And we certainly threw someseries in this year.
So that was a fun addition toour second year of the gut
health podcast.
And we're just really proud ofcreating this special place
(01:28):
where there has been learningand connection.
And it's really because ofeverybody that has been tuning
in and sharing.
And we are so excited for whatis to come.
So as we turn into the newyear, we hope that you'll take a
couple minutes to reflect, aswe both have been, on what has
supported your gut health.
This is why we're doing this.
(01:49):
Not only for you, but for ustoo.
We started even just episodeone talking about how we were
going to be using some of theinformation that we talk about.
And so we invite you to kind ofcarry along some curiosity,
some kindness for yourself, alot of self-compassion, because
a lot of the things that we talkabout are not meant to be
(02:11):
implemented right away, done toperfection.
You can't do it all.
But maybe as you're listeningto us here at the end of 2025,
you're able to maybe noticesomething different that you've
added to your gut healthrepertoire.
Kate Scarlata, MPH, RDN (02:26):
I love that.
And I think about, you know,when we started this, Megan, it
was like, let's do it for ayear.
I think I can give you two.
And it's been so fun and such agreat learning opportunity for
me.
I love speaking to theseexperts, worldwide experts that
we're bringing in and reallyjust gaining some very unique
(02:48):
insights into science andresearch that's evolving.
And it's it really has beenamazing.
So as 2025 winds down, we'rereally taking a moment to look
back at the gut health topics weexplored this year.
Really the surprising science,and there was some surprising
science.
And really stories thatresonated with us and really the
(03:11):
simple habits that we havehopefully imparted to get your
gut a little healthier and alittle happier and maybe a
little more calm, even.
Hey, we love that.
Maybe you'll mind your gut.
Maybe you will.
Maybe you will.
Dr. Megan Riehl (03:28):
So let's kind of dive into this.
We really want to highlightthat as we go from 2025 into
2026, our goal is to continue tokind of support our mind, our
body.
We know that they're veryinterconnected.
That mind-gut connection isreal.
We've heard that over and overand over this year.
And so why don't we start to doa little digging?
Kate Scarlata, MPH, RDN (03:51):
Yes, we're gonna dig into, you know,
how we really did a lot of mythbusting and helping hopefully
the listeners sort facts fromfads, you know, especially in
this age of social media.
Everyone's hearing the latest,whether it's a she is e internal
shower or, you know, coffeeenemas, there's a lot of
(04:11):
misinformation maybe out there.
And we hope that we've helpedyou sort of sort through some of
these fads.
And we also, you know, haveexplored different topics,
different experts that maybehave different views.
And I think that can beconfusing, certainly, to our
listeners.
And, you know, part of that isthat science is really evolving.
(04:32):
And if you know science, youknow that the answer is never
final.
There's always gonna be moreand more learning that we're
doing.
And some of our experts arevery, very deep into their own
research.
And when you get really deepinto one area, you get a little
biased and you really areentrenched in just sometimes
(04:53):
just one side of the story.
So we're gonna review some ofthe podcast episodes that we
have done that maybe conflicteda little bit with each other,
but kind of just talk throughthat a little bit because
although it is a littleconfusing, that is really where
science is right now in this guthealth space.
And one of the things that, youknow, I often say, and I'm
(05:13):
actually saying it tonight in aPowerPoint presentation that I'm
giving, is you know, when youronly tool is a hammer, and what
I mean by that is just a narrowfocus on your own perspective of
something, you're reallylooking for the nails.
You're focused on looking atthe nails.
And so you just get narrow, alittle maybe narrow-minded,
(05:34):
maybe just very, very focused.
And science is a little bitfurther zoomed out.
And so hopefully, we'll expandthis a little bit and talk
through some of theseconflicting points that came out
a little bit during the year.
So, good science needs a fulltoolbox, is what you're saying.
Absolutely.
Dr. Megan Riehl (05:55):
Not just the hammer.
That's right.
We need people that arecarrying the hammers.
That research is so important.
But for those of us that arejust humans existing in the
world and hopefully trying tobenefit from some of the science
out there, we do need to kindof ask these questions about how
it personalizes to me, becausesometimes it's just not going to
(06:19):
translate that easily.
Kate Scarlata, MPH, (06:21):
Absolutely.
I mean, we talked a lot aboutprobiotics with one of the
worldwide experts, Dr.
Sanders.
And, you know, even with that,it's like probiotics are not
really for everyone.
And there are conditions wherethey would be contraindicated
and maybe actually increase riskof complications, where many
others, it may be justabsolutely fine.
(06:42):
Yep.
And we talked about fermentedfoods, and I thought it was
really interesting talking aboutjust the notion that some
people we think about fermentedfoods as being so gut healthy.
And I think, again, vastmajority of people, that's the
truth.
But there are people thatexperience histamine
intolerance, and fermented foodstend to be a high histamine
(07:04):
food, kind of like lactoseintolerance, right?
You don't want to have a lot oflactose when you have lactose
intolerance, so you're probablygonna be running to the bathroom
and not too comfortable.
Pretty bloated.
Yep.
Pretty bloated is right.
Histamine intolerance followssuit, and it's a little bit of a
different reaction, but thereare gut symptoms associated with
that.
So again, fermented foods mightbe good for some people and not
(07:28):
everyone.
And then we also dived intoleaky gut syndrome with Dr.
Alessio Fasano, another reallylike so fun.
He's such an interesting guy.
And that episode really led meinto like just slowing down,
cooking more, going to thefarmer's market.
He really delved into justamazing lifestyle sort of habits
(07:50):
that genuinely really probablylower our risk of having a leaky
gut.
So leaky gut syndrome, notreally a clinical term.
Having a leaky gut or havingmaybe like a more permeable gut,
yeah, we're seeing that in thescientific side of things.
But you know what many of theseepisodes have really reinforced
(08:11):
is that it's positivelifestyle.
It goes back to laying off thealcohol, getting your good
quality sleep, getting thatstress under control, having a
good, healthy, balanced diet.
And I know this isn't sexy, butthese are really the
foundations of health, even forour gut and for everyone, you
(08:34):
know?
Dr. Megan Riehl (08:34):
And that's the thing is we haven't found the
pill for everyone.
We haven't found the probioticfor everyone, we haven't found
the right fermented food foreveryone.
But you'll be hard-pressed tofind one person that will not
benefit from at least attemptingto modify and improve those
lifestyle habits.
And again, are we gonna get itright every single time, all the
(08:58):
time?
No.
But I think they're good placesto return back to.
And that's what we've heardthese world-renowned scientists
end up saying.
You know, they're going aroundwith their hammers, they're
looking, they're looking,they're looking, they're
looking, but ultimately theyhaven't found the golden ticket
yet.
But they will say, you knowwhat is helpful?
(09:19):
That's stress management, thatsleep hygiene, good nutrition,
social connection, all of thosethings.
So keep that in mind that, youknow, it's sometimes the simple,
non-sexy stuff that can really,over the long term, make a
really powerful difference foryou.
Kate Scarlata, MPH, RDN (09:38):
You know, and I reflect back when
we've asked people what they dofor their own gut health and
well-being.
And so many of these expertsare extraordinarily busy.
They're, you know, reallyworking long hours.
Not that other people outsideof science aren't working long
hours, but they're all findingthese moments, whether it's
playing an instrument or goingfor a run or prioritizing their
(10:02):
sleep or reducing alcohol, anumber of different things came
out.
And hearing these comments fromall of these experts, I don't
know, I think you need to hearit like 15 times.
Like, alcohol's really not goodfor you.
And then the 15th time, you'relike, yeah, I really am gonna
work on that.
So I think some of thesemessages, while they may feel
(10:24):
like they're on repeat, they'rereally important for us to hear
numerous times because itsometimes takes us a little
while to really, you know, kindof get motivated to do that.
We wanna really focus on thingsthat are simple and
sustainable, skip the trends andreally think about what's
working for you and what youenjoy to incorporate into your
(10:46):
diet and lifestyle that thosethings will stick.
And hopefully you got a fewtips throughout the year.
So, Megan, what's oneconversation this year that
really surprised you or maybeshifted your perspective?
Dr. Megan Riehl (11:01):
Well, speaking of the alcohol thing, the Sip
Smart episode, based on what youjust said, really was, I think,
just reflecting on some of thechanges and my relationship with
alcohol that I decided to kindof work on because I was finding
I just didn't enjoy it as muchas I used to.
And, you know, we go to theseconferences and there's a
(11:23):
cocktail and everything, every,and I would be holding a glass
of wine that just didn't eventaste good.
And so I put those down, Iwould say, a lot in 2024.
And then as we dove a littledeeper into the research, I
thought that it just made senseto lean into what I'm talking
(11:44):
about on a pretty regular basiswith my patients and the advice
that I might share.
So while I'm not an entirelysober person, my relationship
with alcohol has changed a lot.
And when science shows us justhow detrimental alcohol can be
on essentially all aspects ofour physical and emotional
health, it's made it a loteasier for me to limit to, you
(12:08):
know, one drink.
Or nowadays, you can find agreat mocktail at most wonderful
restaurants.
I like to make them at home.
I've experimented a bit withdifferent recipes at home.
And so it's, I think that weare in kind of a shift of our
culture.
I'm even prepping for avacation in 2026, and I was
(12:30):
noticing that almost everyrestaurant I'm going to has a
mocktail NA section on themenu.
And so it's not hard, it'sbecoming easier and easier.
Kate Scarlata, MPH, RDN (12:41):
Easier and delicious.
And delicious.
There's non-alcoholic beers,too, and it just like there's no
need.
You can participate, but notparticipate with the alcohol.
So I do love it.
There is a shift, and it's apositive one, I think, that's a
long time coming.
Dr. Megan Riehl (12:57):
Yes, this idea that mommy needs a cocktail,
it's not happening at our houseanymore.
What mommy needs is rest.
Yeah.
Mommy needs exercise, timeoutdoors, time with my
girlfriends, time with daddy.
Mommy doesn't need a cocktail,and we have to get out of this
kind of mindset.
So mommy needs health andwell-being, and that's what
(13:20):
we're focusing on.
So, Kate, how about you?
What is one of theseconversations that just
surprised you or shift yourperspective or habits?
Kate Scarlata, MPH, RDN (13:29):
You know, I really enjoyed the
psilocybin episode.
And I'll say, like, when ErinMonty came to me, she was
recruiting for a study, and I'mlike, what the heck is
psilocybin?
And I don't know, I just had noclue that there was actually
research centers, like atStanford, U of M has one, you
(13:50):
know, Mass General Hospital,these big institutions are
looking at the role ofpsychedelics and really treating
some difficult to treatconditions, PTSD, depression,
really shifting sort of thiswhole gut-brain connection,
looking at it in IBS.
So while I am not doing anypsychedelics myself personally,
(14:13):
not yet, right?
Not yet, not yet.
I did find the scienceextraordinarily surprising and
was a new one for me.
And I keep following it nowbecause I think they're on to
something for some people, noteveryone, but it's been really
interesting.
Dr. Megan Riehl (14:30):
Yeah, I think it brings up this important
point that we're not afraid tokind of shy away from some of
these interesting, provocativetopics.
And is psilocybin going to bethe answer for everyone with
IBS?
Of course not.
And we have to be mindful ofsafety and science.
But we are gonna be looking atlots of nuanced and provocative
(14:52):
things on our podcast.
And so it was when you broughtthat topic to me, I got into the
weeds too and and learned quitea bit.
So very fun.
So fun, so fun.
So from psilocybin to reducingalcohol, we also had some some
big themes that came up, and wealso had listeners tuning in
(15:13):
from over 158 countries.
Amazing.
So the gut health podcast isglobal, and some of the top
episodes were our leaky gutscience with the ever insightful
Dr.
Alessio Fasano, the maverickhimself, Dr.
Mark Pimentel just brings it.
And listeners are veryinterested in what he has to
(15:36):
say.
And we talked with him aboutthe gut microbiome and
dysbiosis, and it's likely he'sgonna be back with us at some
point too.
Definitely.
So we really appreciate theseexperts along with everybody
else that we had on last year.
And let's look at a couple ofthe other big themes from 2025.
Kate Scarlata, MPH, RDN (15:56):
You know, I think if we really just
like put it all together,there's this interconnectedness,
right?
So we think about connection,obviously, with our listeners
and these experts and connectionwith science.
But when we really think aboutmind-body medicine and diet or
the latest on the microbiomebuzz, it's really amazing how
(16:18):
everything really is synced andlinked with one another.
So we know food shifts the gutmicrobiota quickly, like within
24 hours, what we eat changes,who's there.
And then our mood shifts thegut microbiota too.
And those tiny microbes, theycan really influence how the gut
moves and how inflamed we are,and how different chemicals are
(16:45):
made that protect inflammation.
There's just so many thingsthere that can influence how we
feel day to day.
Of course, it's never one sizefits all, but this relationship
that the gut and brain aretalking, the microbes and food
are interacting, so many thingsare going on that are connected.
So I wanted to kind of talk alittle bit.
(17:07):
We did not dive deep intoultra-processed foods, but I
wanted to talk about just likean example of how food,
especially really extraprocessing of food, putting a
lot of high fructose corn syrup,for instance, in food, which
has a lot of excess fructose,and how that can play a role in
(17:28):
even shaping our mood.
So there's like thisinteresting science looking at
foods that have excess fructose.
So think sugary sodas andsnacks that we might get into in
a convenience store, forinstance.
These can actually lower ourtryptophan levels, and
tryptophan helps increase ourserotonin levels.
(17:49):
Remember, serotonin, we'vetalked about this
neurotransmitter quite a bit,can really make us feel good,
balanced.
The tryptophan reduction canalso reduce melatonin levels.
And we know that melatoninreally helps us with sleep and
keeping our sleep lessfragmented, and we could get a
sound sleep, right?
So if you have this effect onreducing serotonin, reducing
(18:12):
melatonin, just with some ofthese highly processed excess
fructose foods, it just showsyou, again, an example of this
interconnectedness with what weeat and how that affects
neurotransmitters, whichultimately can, you know, result
in mood changes.
We'll also deep dive intoserotonin and how it plays a key
(18:33):
role in gravity resilience whenwe interview Dr.
Brennan Spiegel.
So we'll talk about that injust a minute.
Dr. Megan Riehl (18:39):
Yeah.
Well, I think going back, youknow, our habits are everything.
So I think about even Halloweencandy that might still be
lingering in our house.
And if you're a family thatdoesn't tend to have a whole lot
of candy, you know, it's easyto grab one and then our brain
kind of is drawn to, oh, alittle endorphin there.
(18:59):
And now you're eating five, andthen there's a pile of wrappers
next to you.
And so the habit may be thatyou've just decided enough is
enough.
Because what is candy?
It's all ultra-processed.
Is candy the devil?
Absolutely not.
Can you have a little candyhere and there?
Of course.
Same with my ice cream, right?
Like I've talked about thatprobably several times.
(19:20):
It's okay to have the icecream, but I better be prepared
that I either give myself theproper portion of the ice cream
that I feel good about that'snot gonna make me sick, or I
don't have the ice cream easilyaccessible to us.
So those are little habits thatcan help to reduce maybe you've
(19:41):
identified I'd like to reducemy ultra-processed food intake.
Maybe I want to replace some ofthat with something crunchy
that is a vegetable or a fruit.
And so those habits can make abig difference.
And same with our stress, ourstress management.
And, you know, I like to givemy patients stress management
prescriptions, right?
(20:01):
So this is this is what theylove.
It's not a pill and yet it'spretty clear instructions.
So after pretty much everyinitial patient consult with me,
I'm prescribing diaphragmaticbreathing three times a day.
And I have you anchor it tothings that you're already
doing.
So two to three minutes ofdiaphragmatic breathing upon
(20:22):
waking around lunchtime and whenyou're going to bed, or your
commute to work, midday, andyour drive home.
And I'll even say, hey, whatabout scheduling it like you
would any other appointment inyour day?
If we're talking aboutmeditation or a relaxation
practice, we can do the sameprescription of that time use
(20:44):
with exercise.
So it's really prioritizingyourself in the same way that
you would prioritize any otherperson that you're trying to
show up for, and then doing itwith consistency.
And little phone alarms can behelpful.
If you wear an Apple Watch,it's gonna ding and you just
barely tap it, and you just knowon with my day, I'm gonna do
(21:06):
some breathing here.
So there's also programs thatcan be pretty easily accessible
these days.
The Tom app has differentmodules and programs that you
can do over, you know, afour-week period or a six-week
period.
And I think that's enough tokind of get that jumpstart of
the habit.
And then you can kind ofexplore more of what you're
(21:28):
looking for.
The Peloton app also has somereally great meditations and
programs again.
So if for 2026 you're startingto think about, hey, I am
stressed, I'm ending the year abit out of whack, then make the
commitment to find a programthat you're interested in.
They're usually verytime-sensitive.
So five minutes, 10 minutes, 15minutes, building toward a
(21:52):
20-minute practice a day wouldbe ideal, but five minutes from
nothing is amazing.
So prioritize yourself.
It's a big step in some ofthese habit building strategies
that we recommend.
Kate Scarlata, MPH, RDN (22:06):
I love that.
And you know, as I'm sipping onmy water here with my 20-ounce
Yeti, same thing.
You know, fill it up at in themorning, fill it up at lunch,
fill it up at dinner time, andyou will get the hydration that
you need.
It's it is creating these smallhabits that really can just
become on the regular for you.
And next thing you know, you'rehydrating much better than you
(22:28):
ever were, or you're reallydealing with good stress
management or breathingtechniques on a regular basis,
which can really do amazingthings for your stress.
Dr. Megan Riehl (22:37):
That's right.
Kate Scarlata, MPH, RDN (22:38):
That's right.
So while we talk about food canshape your gut microbiome, your
gut can signal your brain, andyour thoughts and stress
influence how the gut works.
This year we really explored somany things beyond that.
We talked about the psilocybinepisode, but we also talked
about vagus nerve stimulationand gravity resilience with Dr.
(23:00):
Brennan Spiegel, which I haveto say, he's just, I love the
way he thinks.
I say that to him every day,but not every day, because I
don't talk to him every day.
But, you know, it's a littlebit outside the box, right?
So, but you know, a lot ofthese different therapeutics or
interventions are are gettinginto the gut health space and
really, really quiteinteresting.
Dr. Megan Riehl (23:22):
Yeah, that idea of gravity resilience.
Again, it's not rocket science,but it helps me, you know, sit
up a little straighter.
And he's got some really goodvisual aids to remind yourself
how if we're slumped over, whatis that doing to our digestive
system?
It's crunching it all up.
And so that standing straight,pulling your shoulders back,
(23:42):
opening up the chest, thinkingabout our head upward toward the
heavens, as he says, instead ofdown in hell, looking down,
those are little takeaways thatjust a quick straighten up can
do us wonders sometimes.
Kate Scarlata, MPH, RD (23:55):
Exactly.
And I really loved that hetalked about the whole notion of
joint hypermobility and howthat can play a role in gravity
intolerance.
Because I think some of thesedifferent conditions, for people
that are living with them, itmight be like, oh, you know, I
really do need to pay a littlebit closer attention to some of
these, you know, standing upstraight, core strength.
(24:19):
He talked about flotation inlike a salt bath to give your
gut a little bit of rest fromthe gravity pull.
I thought, you know, some ofthese are really interesting and
more probably appropriate ormore significant for some people
that have these really laxcables that are holding up their
digestive tract, so to speak.
Dr. Megan Riehl (24:40):
Yeah, another plug for some of our other
sub-specialists around ourphysical therapists and
occupational therapists, how howimportant they are to the team
for a variety of differentreasons.
Absolutely.
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Kate Scarlata, MPH, RDN (26:08):
So I loved episode 21 too with Dr.
Iris Wang, who is from Mayo,and she really introduced this
breathing technique forabdominophrenic dysneria.
And just for those of you thatdidn't listen, please listen.
But just as a little heads up,so this condition is when your
belly and diaphragm don't worktogether like they're supposed
(26:28):
to.
So instead of the diaphragmrelaxing and the abdominal
muscles tightening, the oppositehappens.
So imagine your diaphragmpushing down towards your belly
button.
Your abs are relaxing and theypush out.
You have this distension,right?
And so Dr.
Wang talked about this specialbreathing technique that was
(26:51):
sort of founded in Barcelonathat can really help with
abdominal distension.
And we actually got feedbackfrom one of our listeners saying
that it was striking, thisparticular protocol for her,
life-changing, actually.
So you never know who you'regonna hit, right?
Who someone will listen and itit'll resonate with them.
(27:15):
But this particular specialtechnique, we have a little
video link on the show notes.
And again, this was episode 21,but very, very interesting, you
know, just to see thistechnique, breathing techniques,
support someone with a, youknow, visibly distended belly.
Dr. Megan Riehl (27:32):
Yeah, and it's a tough one.
You know, patients reallysuffer with this, it's pretty
prevalent.
And so to take something that'snon-pharmaceutical, a shift in
your breathing, while you'repreaching to the choir here,
because here I am, diaphragmaticbreathing is something that I
am prescribing to all of mypatients.
And so I guess I'll just takethis as my last opportunity of
(27:54):
2025 to remind you at thispoint.
Drop your shoulders with me,expand your chest right now,
wherever you are, keep your eyesopen in case you're driving,
and take that deep diaphragmaticbreath.
Hopefully, it's not the lastdiaphragmatic breath of 2025.
Keep those going.
But it's so important.
Our breath can matter, and ourbreath can also massage those
(28:18):
intestinal organs in differentways, which is why I recommend
using it while you're takingyour daily BM.
So uh think of me, and andyou're welcome on that nice
experience for you in thebathroom, and just utilize that
diaphragmatic breathing as muchas you can.
Exactly.
Kate Scarlata, MPH, RDN (28:36):
That breathing really can help engage
that pelvic floor and help easeyour bowel movements.
So go for that.
Yes.
So I did want to talk aboutwhen Dr.
Brennan Spiegel came in,specifically to talk about his
new book poll, which reallytalks about gravity intolerance
and gravity resilience.
(28:56):
And, you know, he's linking thebrain, the gut microbiome,
diet, and serotonin to IBS, andthat individuals with IBS may be
more gravity intolerant.
And there's interesting scienceto suggest that serotonin
really is something that canboost gravity resilience.
So allowing us to have morepower behind gravity and being
(29:20):
strong to counter sort ofbalance or counteract the
effects of gravity.
And so there's many ways we canboost our serotonin.
One way is throughtryptophan-rich foods.
And in the book, he calls thisthe STACK TEN diet.
And this includes for S seedsand salmon, T for turkey, A for
(29:43):
avocado, C for chicken andchickpeas.
We got food there for thevegans, K for kidney beans, T
for tofu, lots for the vegans, Efor eggs, and N for nuts.
And tryptophan is the precursorto serotonin, so increasing
these serotonin.
Rich foods is, you know, oneway to boost serotonin.
(30:03):
Also, you know, getting goodsunlight, especially in the
morning.
And when we had Dr.
Spiegel on earlier for episode13, he also talked about vagus
nerve stimulation as another wayto boost serotonin, too.
So very interesting talkingabout neurotransmitters that can
be, you know, increased throughdiet and other measures that
(30:25):
can play a role in the way ourbody interacts with the Earth's
constant pull.
So very interesting.
Dr. Megan Riehl (30:31):
It was really a good read, a fast read with
lots of good takeaways.
Now, this brings us to some ofthe controversy.
And, you know, it's fun.
It's fun to think about.
It's also, we've taken it on asour role, though, to help
listeners that are like, wait,one person, one thing, another
person said another, what do Ido?
And so we were really thrilledto welcome two very
(30:53):
world-renowned experts inmicrobiome research, Dr.
Pimentel and Dr.
Saunders.
And then we got some questions.
And we also had previouslygotten questions and about
prebiotics and probiotics andpostbiotics, which is why we did
our gut dictionary episode.
And so this is where it gotinteresting.
When we asked Dr.
Pimentel whether people shouldtake a probiotic with
(31:14):
antibiotics, he referenced oneof the largest randomized
control trials on the topic todate.
And his takeaway was thattaking probiotics with
antibiotics doesn't preventdiarrhea or infections and may
actually increase bloating,which goes against pretty common
assumptions.
And then on the other hand, Dr.
(31:35):
Sanders said she thinks it'sgenerally best to take a
probiotic with your antibiotic.
So, you know, I think the worstthat can happen is that
probiotic doesn't survive aswell as it could until you stop
your antibiotics.
And most studies co-administerthem.
And so it's recommended to useone that's been specifically
(31:59):
tested for antibiotic-associateddiarrhea.
Kate Scarlata, MPH, RDN (32:03):
That's right.
But let's talk aboutcomplicating the science a
little bit because you know I'vebeen following this for a long
time, and there was a study, andit was quite some time ago, but
it was out of Israel, out ofthe Weizmann Institute, and they
had just a small study, 21volunteers, that took
antibiotics, and their gutmicrobiome was strongly
(32:24):
disrupted.
They were measuring a varietyof different metrics, you know,
in the stool and metabolites andthings like that.
And they found that those thattook standard probiotics during
treatment actually delayed theirmicrobiome's natural recovery.
So the other group kind ofresponded quickly.
(32:45):
And what happens is when I saythis, just for clarification,
when we have stress in our justgeneral stress or stressor of
pregnancy, stress of surgery,stress of antibiotics, our gut
microbiome can shift.
And our goal is for it toresume back to its normal sort
(33:05):
of state.
And we call that stability ofour gut microbiome.
And it's a marker of a healthygut microbiome when it can
bounce back from those changes.
And so seeing that a probioticin this very small study
actually delayed the return tothe normal microbiome is sort of
a signal that maybe we're doingnot the right thing.
(33:28):
So I think, you know, when wetalk to different experts,
you're always going to get theirangle, their research
experience.
Dr.
Pimentel lives very much in thedeep world of SIBO research.
While Dr.
Saunders takes a much biggerpicture view specifically at
probiotics, you know, it's not aone size fits all.
(33:49):
So I think it's important thatyou remind yourself that your
gut microbiome is your ownfingerprint, your clinical
medical history is your own.
And, you know, work with yourhealthcare provider to determine
what the best route forprobiotics during antibiotics
is.
But, you know, I think thescience is a little unsettled in
(34:09):
this area, which means therejust needs to be more research.
Yeah.
Dr. Megan Riehl (34:13):
And so I think when our listeners are talking
to their provider, just keep inmind it's okay to ask questions
because that's the thing.
What I decide to do when I'm onan antibiotic versus what one
of my patients might decide todo, and we can have the same
provider, and their responsebased on knowing each of us may
(34:34):
be a bit different.
And so you can say things like,I've heard conflicting advice
from so and so.
What is your perspective onthis and why?
You can say that to yourprovider.
You can also ask, you know,you're making this
recommendation.
How strong is the evidence forthat approach?
Our tone, did you see how Iwasn't doing it in an accusatory
(34:54):
way?
Our tone makes a difference.
We're not vilifying our doctorsfor making a certain
recommendation, but as theconsumer, you have every right
to kind of understand their why.
What is their pathway for you?
And, you know, we know ourcolleagues are out there
listening to.
So you can help calm yourpatients' concerns over certain
(35:16):
recommendations by not beingafraid to share some of the
literature with them on whyyou're making this
recommendation.
It is just extremely validatingand comforting to patients to
hear why you're consideringsomething specifically for them
and for my provider colleaguesout there to use that language
to say, you know, I've beenworking with you now for a while
(35:38):
and I understand you, and thisis why I'm making this
recommendation.
It might not be perfect, butthis is what I think is the next
best step for us.
And I think patients reallybenefit and they feel validated
when they have that connectionwith their provider.
Kate Scarlata, MPH, (35:53):
Absolutely, versus saying, "I don't believe
in probiotics." Period.
Right.
Period.
Like, you know, I thinkeveryone needs and deserves, you
know, maybe the science isn'tthere for this, or with your
past medical history, there's acontraindication for this.
But we want to really encouragecuriosity and not fear and
(36:15):
validation for a good questionbecause it makes it does make a
lot of sense.
Dr. Megan Riehl (36:20):
Right.
Or the other one, just I'msorry, I have to throw this one
out.
You've tried 13 probiotics andit hasn't provided you relief
yet.
And so we're gonna we're gonnapivot and we're gonna go to
something else.
Maybe maybe we're gonna work onsome stress management, or
maybe we're gonna, you know,dive a little deeper into the
dietary aspect of things.
Kate Scarlata, MPH, RDN (36:39):
Yes, exactly.
Don't keep doing the same thingand expecting a different
result after you've reallyexhausted your efforts, right?
Dr. Megan Riehl (36:47):
That's right.
That's right.
Kate Scarlata, MPH, RDN (36:49):
All right.
So whether it's mind-bodymedicine or microbiome
breakthroughs or just simpleeveryday habits that you can
just incorporate hopefullyeasily in enjoying them.
2025 highlighted thateverything really is connected.
Dr. Megan Riehl (37:07):
Connection is our word of the year, I think.
And and you mentioned some ofit is gonna be easy, I hope, and
some of it won't.
And I think that's setting youup for just realistic
expectations.
If you feel like you have tolike drag yourself to the gym or
drag yourself out for a20-minute walk in the beginning,
I promise you, if you start inJanuary and you keep it up by
(37:29):
March, it'll feel and lookdifferent.
So keep that in mind that youknow, simple things can take
some habit forming and then youcan gather some speed.
So, with that idea, we're gonnado a speed round and we
introduced this also this year,but now we get to participate.
So let's do this.
Kate Scarlata, MPH, RDN (37:48):
Let's definitely do this.
So I've got some good questionsfor Dr.
Riehl, and we're gonna firethem right now.
So, what is your favoritemind-body takeaway from this
year's episode?
Dr. Megan Riehl (38:01):
I mentioned it earlier.
Reduced alcohol intake withoutreducing my social connections
and fun.
I love that.
Kate Scarlata, MPH, RDN (38:08):
Yeah, why should you?
Right?
You don't have to drink to befun or have fun.
Reminder.
Yeah.
I love that.
One small daily habit thatkeeps your gut brain connection
strong.
Dr. Megan Riehl (38:20):
At least 20 minutes of exercise a day.
And sometimes I'm wearingexactly what I wore to work.
And it might mean that I'mwalking in the parking lot
during my lunch break, but Iwill never regret it when I do
it.
So 20 minutes daily ofmovement.
Kate Scarlata, MPH, RDN (38:36):
That's just something that any of us
can really probably do andreally motivates me to make sure
I get my 20 minutes.
Although I have to say, Mabelmakes sure I get my 20 minutes.
Geez, or more.
My chocolate lab's very busy.
Okay, so which guest left youthinking about the conversation
(38:56):
long after the recording?
Dr. Megan Riehl (38:59):
So, you know, I keep going back to the pelvic
floor guru herself, Dr.
Alicia Jeffrey-Thomas.
That was episode 19.
She really got me thinking andreminded me that it's never too
late to start supporting yourpelvic floor.
So, you know, uh, ladies andgentlemen, I continue to think
back to it's on my to-do list.
Kate Scarlata, MPH, RDN (39:20):
Yeah, it's an important one.
I think probably like everyoneshould see a psychologist,
everyone should see a dietitian,and probably most people,
especially women, because ofchildbirth and the impacts on
our pelvic floor, should atleast see a pelvic floor at
least once, if not many moretimes.
Probably.
So, what phrase or mantra gotyou through busy weeks?
Dr. Megan Riehl (39:45):
I can do hard things, and I don't have to do
them alone.
Kate Scarlata, MPH, RDN (39:50):
Yeah, I have to say, I can do hard
things.
I've learned from you.
I know it's not your directquote, but you say that a lot,
and I say it to myself too.
And it is just such a goodreminder that we can, and it's
empowering.
You've done hard things before,so you're gonna be able to do
hard things again.
(40:11):
And I I love that.
So finish the sentence in 2026.
Dr. Megan Riehl (40:16):
I hope people feel I hope people feel
motivated to take care ofthemselves.
Small habits and choices mattermore than we may realize in the
moment.
And when we're able, I reallywant people to just recognize
that they can be a light andenergy for others.
But we can't do that if we'renot caring for ourselves.
(40:38):
So prioritize yourself.
I love that.
Kate Scarlata, MPH, RD (40:43):
Perfect.
Dr. Megan Riehl (40:44):
All right, girl.
I'm ready.
I'm ready.
All right, Kate, what guestmade you think outside the box?
Kate Scarlata, MPH, RDN (40:52):
Well, this is a hard one.
So I would say Dr.
Brennan Spiegel, but I wouldalso say the psilocybin episode
two with Erin Mauney and EmeranMayer was also, they were both
really made me think outside mybox for sure.
Dr. Megan Riehl (41:06):
Yep.
We're probably both getting fedpsilocybin, psychedelic
subverbation on our phonesnowadays.
Favorite food that makes yourgut and your soul happy.
Kate Scarlata, MPH, RDN (41:18):
I know this is gonna sound so
dietitian-like, but I really dolove kale salad.
I put a lot of yummy things init, pomegranate airils, and
apples, and toasted pumpkinseeds, and a little bit of
cheese.
And it's just, I had it lastnight and today, actually.
It's just one of my favoritego-to's.
Dr. Megan Riehl (41:39):
I know.
You make me hungry every timeyou post it on your social
media.
And I'm like eating my romainelettuce salad.
Kate Scarlata, MPH, RDN (41:46):
Yes, go for kale.
It's good calcium, greatcalcium source.
Dr. Megan Riehl (41:50):
There we go.
What episode topic surprisedyou the most once you dug into
the research?
Kate Scarlata, MPH, RDN (41:57):
Well, obviously the psilocybin one.
And I'm a little obsessed.
There's a Michael Pollindocumentary where he talks a lot
about psychedelics.
And then more recently, therewas one looking at some Navy
SEALs and looking at psychedelictherapy for them.
And these, of course, aredocumentaries.
They're not scientificresearch, but I found that just
(42:18):
interesting to see howpsychedelics are being used in
some, you know, difficult mentalhealth conditions and can be
really life-changing.
So that research is reallycompelling to me.
Yeah.
Dr. Megan Riehl (42:32):
And Kate, what do you prioritize in your life?
Kate Scarlata, MPH, RDN (42:36):
Well, you know, fun really is a big
one for me.
So family too.
I just want, you know, I feelmy family's listening.
My family is very important tome.
Fun with family is the keyhere.
But I've always been someonethat has factored fun into my
schedule, even sometimes everyday.
And it might be something verysmall, like getting a coffee
(42:57):
somewhere or meeting a friendwhile I have to walk my dog
anyway, but those kinds ofthings.
So fun and family for sure.
And then, you know, I do havethis quote that my dad, it was a
Shakespeare quote that my dadalways said, and that is, "To
thine own self be true".
And that is something I'vereally kind of lived my life
(43:19):
through that lens a little bit,like following my own path,
sticking with my morals andbeliefs, and and following that.
And that's really been aguiding sort of way of lived my
life and my career.
Dr. Megan Riehl (43:33):
Yeah, it's something that I think connects
us and has has reallystrengthened our relationship
because we we tend to have thatsame belief system.
So powerful.
Yes.
All right, finish thissentence.
Kate Scarlata, MPH, RDN (43:46):
In 2026, I hope people eat food
that tastes delicious and thatthey enjoy eating because food
should be fun, like everything Ilike in life.
Fun, fun, fun.
But it's not just aboutnutrients.
And so I hope that you sit downto just food that you're really
(44:07):
excited about, tasting all thedifferent flavors.
Healthy food can be fun anddelicious too.
So I just hope that peopleenjoy what they're eating.
So, from both of us, thank youfor being part of the gut health
podcast community.
Dr. Megan Riehl (44:24):
Here's to another year of growth,
learning, and good gut vibes.
Kate Scarlata, MPH, RDN (44:29):
Yes, cheers to good gut health in
2026.
Dr. Megan Riehl (44:34):
Thank you for joining us as we grow this gut
health community.
We hope you enjoyed thisepisode and don't forget to
subscribe, rate, and leave us acomment.
You can also follow us onsocial media at The Gut Health
Podcast, where we'd love for youto share your thoughts,
questions, and experiences.
Thanks for tuning in, friends.
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