Tuning Into Your Gut Feelings: The Challenge That's Transforming Digestion

Hi Growing Friend,

I hope you're doing well! I know the past few weeks have felt heavy, which makes our topic this month even more important.

Quick Recap: The Gut-Brain Connection

Last month, we explored how stress and anxiety don't just live in our minds—they take up residence in our guts too. We talked about how chronic stress releases cortisol, which disrupts digestion, weakens our gut lining, throws off our microbiome, and blocks nutrient absorption.

The key takeaway? A dysregulated nervous system directly impacts your gut health, and no amount of supplements can override a body stuck in fight-or-flight mode. This is why addressing our emotional state is just as important as what we put on our plates.

This Month's Challenge: Tune Into Your Gut Feelings

For the next few weeks, I want you to become a detective of your own body. Start noticing the direct connection between your emotions and what's happening in your gut.

Here's what to pay attention to:

• Those butterflies before a work presentation

• The knots in your stomach when you're rushing to eat between meetings

• How your gut feels during an argument versus when you're laughing with friends

• The difference between eating when you're calm versus when you're stressed

Simply becoming aware of this mind-gut connection is the first step toward allowing your body to rest and digest properly.

Bonus Tip: The Pre-Meal Reset

Once you start noticing these patterns, try this simple technique before eating:

The 4-7-8 Breath:

• Inhale for 4 counts

• Hold for 7 counts

• Exhale for 8 counts

• Repeat for 2-3 minutes

Why this works: This breathing pattern activates your parasympathetic nervous system (your "rest and digest" mode), releases digestive enzymes, prepares your stomach for food, and can reduce bloating and reflux. It's honestly one of the most powerful—and free—tools for better digestion.

Reader Questions & Community Wins

Q: "I've been trying the breathing technique before meals, but I keep forgetting to do it. Any tips?"

A: Start small! Pick just one meal—maybe lunch—and set a phone reminder. Once that becomes automatic, add another meal. Progress over perfection always wins.

Q: "I noticed this week with all of the events going on my stomach is in knots, especially when I’m scrolling social media. Is this normal? Could it be contributing to my gut issues?"

A: Absolutely normal! Your nervous system doesn't distinguish between real and perceived threats. If social media scrolling triggers stress, your gut will respond. Consider this valuable information about what serves your wellbeing. Maybe try to limit the social media scrolling & try not to scroll before or during meals!

Community Wins: We have members starting up protocols from Silver Fern as well as Just Ingredients supplements! 2 of my favorite vendors for supplements! I am even starting a new protocol from Just Ingredients and I’m excited to see how it helps my energy levels. Breastfeeding really takes up so much energy I’m hoping to get a boost (without living on caffeine – ha!)

There has been multiple members expressing their gratitude for the newsletter and how much it is helping them learn & making those small steps toward better health. It’s so motivating to keep sharing when I hear how impactful these are for each of you! Our average open rate is over 80% with our subscribers and that is incredible!! I’m excited to keep exploring different topics each month.

What's Coming Next Month

As we head into the holiday season (um, that’s wild to say – but here it comes!), we're diving into blood sugar regulation. I'll share practical strategies for enjoying those seasonal treats while keeping your energy stable and your gut happy. Think of it as your holiday survival guide!

As always, I'd love to hear from you! Send me your questions, your wins, and what's been most helpful so far. Have you noticed any changes since we started this gut-brain journey? I love sharing your stories because they inspire our entire community to keep growing.

Rooted in Wellness & Rising Together,

Erica