Reclaim Your Mood: The Gut-Brain Connection and Science-Backed Ways to Feel Better

Mood disorders like depression and anxiety are deeply connected to our body’s biology. From the foods you eat to how well your gut functions, our mental health is influenced by several physical factors. revolutionising how we approach mood, offering natural, evidence-based strategies to help you feel better every day.

What’s Out:

• Quick mood fixes through caffeine and sugar: 

Many people rely on coffee or sugary snacks to get through stressful moments or low-energy periods, but this leads to energy crashes and worsens mental fatigue.

These "band-aid" fixes disrupt hormonal balance and blood sugar, which are closely linked to mood regulation.

• Ignoring emotional and physical stress: 

Suppressing emotions and stress can create long-term mental health challenges. Research highlighted by Andrew Huberman in his podcast reveals that stress overload can dysregulate the brain's dopamine system, leading to anxiety and a lack of motivation. 

Huberman explains that failing to manage stress at its source can cause a buildup of emotional energy that affects overall mood and productivity.

• Negative self-talk and rumination: 

Constant self-criticism and overthinking are damaging mental habits. 

According to Dr. Kristin Neff’s research, these behaviours trigger stress responses in the brain, keeping people stuck in a cycle of self-doubt, frustration, and low mood.

What’s In:

• Healing the gut-brain connection with whole foods: 

Psychiatrist, Dr. Kelly Brogan, highlights the direct connection between gut health and mental health, stating that inflammation in the gut often leads to inflammation in the brain, contributing to mood disorders. 

A diet rich in organic whole foods, healthy fats, and probiotics can stabilise gut bacteria, which in turn supports a balanced mood.

• Mindfulness practices to build resilience: 

Research supports the effectiveness of meditation, breathwork, and mindfulness for mental health. 

Mindfulness practices such as non sleep deep reset (NSDR) practices reduce cortisol levels and help regulate the nervous system, creating a sense of calm and improving mood. 

These techniques have been shown to lower anxiety and stress by retraining how the brain responds to triggers.

• Self-compassion for emotional well-being: 

Dr. Kristin Neff advocates self-compassion as one of the most powerful tools for emotional health. 

Practising kindness toward yourself during stressful situations can reduce the release of stress hormones and activate the body's natural relaxation response. This, in turn, helps regulate mood and reduce symptoms of anxiety or depression.