Who's Really in Control?

Understanding the hidden player in your mood, stress, and decision-making.

December 19, 2024

👋 Hi, legend!

I hope you’ve had a good week. I know everything is pretty crazy at this time of year, so I really appreciate you taking the time to have a read.

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Did you know your gut is often called your 'second brain'? Science shows that it affects your mood, stress, and even decision-making! It all stems from a superhighway called the gut-brain axis, where a stream of information and signals link your brain’s emotional and cognitive regions to your intestinal system.

The Mind-Gut Connection

The mind-gut connection refers to this constant, two-way communication between your brain and your digestive system. This intricate dialogue is carried out through a network of nerves, hormones, and trillions of microbes that live in your gut.

At the heart of this connection is the vagus nerve - a key piece in your body’s regulatory systemthat allows your brain and gut to send messages back and forth. The influence is further strengthened by the presence of microbiota—tiny but mighty organisms that produce brain neurotransmitters like serotonin and dopamine.

This is where the ‘second brain’ metaphor really takes off. Your gut is not just processing food; it’s processing information, sending signals to your brain to keep your body and mind in harmony, and having a direct impact on decision-making.

When your gut is healthy and balanced, the conversation flows smoothly. But when it’s not, the disruption can echo through your entire system.

Did you know? Your small intestine would be about the same size as a tennis court if it was flattened out.

The Science in Simple Terms

The mind-gut connection may sound complex, but it boils down to a fascinating interplay between your brain, gut, and the systems that connect them. Here’s a breakdown of the key players:

✨ Neurotransmitters:
Your gut isn’t just about digestion; it’s a factory for essential brain chemicals. In fact, it’s now believed that up to 90% of your serotonin—the "feel-good" hormone—is produced in your gut. This and other neurotransmitters help to regulate mood, sleep, and even your sense of well-being. When your gut is in balance, it’s easier for your brain to follow suit.

🦠 Gut Microbiota:
Trillions of microbes call your gut home, and they do more than just process food. These tiny organisms influence your brain by reducing inflammation, creating neurotransmitters, and communicating through the vagus nerve. A diverse microbiome (think of it as a thriving ecosystem) can help you stay resilient to stress and feel more mentally balanced.

😥 The Stress-Digestion Cycle:
Ever noticed your stomach tighten when you’re stressed? That’s because stress directly disrupts digestion, either slowing it down or speeding it up. For every emotion you experience, your gut has a programmed response. This often ties back to the body’s ‘fight-or-flight’ mechanism, where resources are diverted to critical areas like your heart and lungs. Unfortunately, an unhealthy gut can worsen the situation by amplifying stress signals sent to your brain. This creates a cycle where anxiety and digestive issues fuel each other. The good news? Breaking the cycle can begin with steps to support and restore gut health.

Did you know? Your gut is home to approximately 70% of your entire immune system.

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“Many of the gut signals reaching the brain will not only generate gut sensations, such as the fullness after a nice meal, nausea and discomfort, and feelings of well-being, but will also trigger responses of the brain that it sends back to the gut, generating distinct gut reactions. And the brain doesn’t forget about these feelings, either. Gut feelings are stored in vast databases in the brain, which can later be accessed when making decisions.”
― Emeran Mayer, The Mind-Gut Connection: How the Hidden Conversation Within Our Bodies Impacts Our Mood, Our Choices, and Our Overall Health

Signs Your Gut and Brain May Be Out of Sync

Gut issues can show up in many ways, but here are a few key signs to watch for—especially if no other cause seems likely.

⚖️ Mood swings, chronic stress, and anxiety: Due to microbiota imbalance, affecting stress hormones and neurotransmitters.

💩 Digestive Issues:
Frequent bloating, irregular bowel movements, or conditions like IBS (irritable bowel syndrome) may signal that your gut-brain connection is struggling. Stress and poor gut health often feed into each other.

🥱 Poor Sleep:
Trouble falling or staying asleep? An imbalanced gut can disrupt melatonin production and impact your circadian rhythm, leaving you restless at night.

😶‍🌫️ Brain Fog or Lack of Focus:
Difficulty concentrating or feeling mentally sluggish? Inflammation from poor gut health can influence cognitive function, making it harder to think clearly or stay focused.

Paying attention to these signals can help you take steps toward rebalancing your gut and improving your mental and physical health.

Did you know? The microbiomes in your gut weigh approximately 2kg.

Nurturing Your Mind-Gut Connection

Since first learning about the impact of gut health on our mind and body, I’ve been surprised at how much you can actually feel and observe when you’re paying attention. At times I’ve found myself battling brain fog, poor sleep, and elevated stress/anxiety; aside from the obvious suspects like sugar, caffeine, and alcohol, I didn’t put much thought into how my diet contributed to these issues. As my awareness improved, I decided to make some changes: I added more fibre and fermented foods to my diet, avoided processed ingredients where possible, and made an effort to maximise the diversity of plant products (fruit, vegetables, seeds, and nuts). Within days, I noticed a difference. My energy improved, my thoughts felt sharper, and my mood lifted. I also began to realise how often I had been accepting discomfort and digestive issues as a result of the foods I regularly ate on autopilot. Aside from the raft of physical and mental benefits, I’ve also enjoyed seeking out new and tasty ingredients to enhance my gut diversity.

Take action:
🍌 Eat Gut-Friendly Foods: Including whole-food sources of prebiotics, probiotics, and fibre-rich foods. i.e. yoghurt, fermented vegetables, fruit.

🧘 Manage Stress: Consider mindfulness, meditation, and deep breathing.

🛌 Prioritise Sleep: Gut health improves with quality rest.

🚰 Stay Hydrated: Supports the digestive system.

🚶 Exercise Regularly: Movement assists brain function and gut health.

🩻 Tune In: Be aware of what your digestive system is trying to tell you.

There are so many great meals out there to help boost your gut health, but I thought I’d share one of my favourites. Depending on your goals and lifestyle, it could be a breakfast idea or just a snack.

It’s super simple, just throw together:

- Greek yoghurt

- A nut-heavy granola

- A little bit of honey (to taste)

- As many fruits as you can find. I try and go with apple, orange, banana, strawberries/raspberries, and blueberries at a minimum. You could easily spruce it up with seasonal fruits too.

I love this because it’s quick and easy, most of the fruits are pretty cheap, it ticks so many boxes, and it’s packed with flavour! Bon appetit!

Let me know by return email if you’ve got a go-to gut-health meal or ingredient.

We’ve barely skimmed the surface of this incredibly broad and complex topic, but I hope it’s flagged one or two things that you might be able to do to improve performance. If you would like to know more about this topic, or the digestive issues that I’ve mentioned sound familiar, I’d highly recommend you read The Mind-Gut Connection by Emeran Mayer.

Thanks again for your time, and I hope you have a good weekend. Hit reply if you’ve got some tips or recipes to improve gut health!

Zac

Disclaimer: The High Performance Brief is for general education purposes only. The content is not a substitute for professional healthcare or psychological services. If you have any health/mental health concerns, please consult a qualified professional.