May Newsletter - The Gut-Brain Connection & Nurturing Our Inner Balance 🌿
May 12, 2025 3:12 pm
Hi !
As we move further into spring, life around us bursts with colour, warmth, and vitality. It’s a wonderful reminder of the deep connections within our own bodies, especially the intimate link between our gut and our brain.
This month, we explore how nourishing our gut is not just about digestion, but about supporting mood, focus, and emotional resilience. From ancient food wisdom to mindful living, everything we do to support our microbiome ripples through our entire being.
Let’s dive into this fascinating connection and discover how simple, nutrient-dense foods and practices can help us feel more balanced and vibrant from the inside out.
🧠 Gut-Brain Axis: Understanding the Food-Mood Connection
In my latest blog post, we explore the Gut-Brain Axis, the vital communication highway between your digestive system and your mind. This is more than modern science; traditional cultures have always understood the gut as our “second brain”.
We’ll look at how real, whole foods like bone broth, fermented vegetables, and traditional fats support this connection, and how processed, denatured foods disrupt it.
This article is a must-read if you’re curious about how what’s on your plate can shape your mood, mental clarity, and emotional resilience.
🎧 Podcast Spotlight: Children's Day with Dana Palcu
In this heart-warming conversation, Dana Palcu and I talk about Children's Day, celebrating the joy, curiosity, and wisdom that children bring into our lives. We talk about the countries that we know it's celebrated in. I thought about Japan during our conversation.
🥘 Recipe of the Month: Chicken Liver & Pomegranate Pilaf
To honour the gut-brain axis and our May theme, I’ve crafted a recipe inspired by Middle Eastern flavours and traditional nutrient-dense principles.
📝 Chicken Liver & Pomegranate Pilaf
Ingredients (Serves 4):
- 300 g (10.5 oz) chicken livers, cleaned and chopped
- 200 g (7 oz) basmati or soaked white rice
- 1 large onion, finely sliced
- 2 garlic cloves, minced
- 1 tsp ground cumin
- 1 tsp ground cinnamon
- ½ tsp ground allspice
- 30 g (1 oz) butter or ghee
- 2 tbsp extra virgin olive oil
- 50 g (1.75 oz) pine nuts, lightly toasted
- Seeds of 1 large pomegranate
- A handful of fresh parsley, chopped
- Sea salt and freshly ground black pepper, to taste
- Optional: a spoonful of fermented beetroot or sauerkraut on the side
Instructions:
- Rinse the rice well and cook it until fluffy with a pinch of sea salt. Set aside.
- In a large pan, heat the butter and olive oil over medium heat. Add the onion and sauté until soft and golden.
- Add the garlic, cumin, cinnamon, and allspice, stirring until fragrant.
- Increase the heat slightly and add the chopped chicken livers. Cook until browned and just cooked through, about 5-7 minutes. Season with salt and pepper.
- Gently fold in the cooked rice, half of the pine nuts, half of the pomegranate seeds, and parsley.
- Serve warm, topped with the remaining pine nuts, pomegranate seeds, and extra parsley.
- For a probiotic boost, enjoy with a spoonful of fermented vegetables.
Why This Works:
Chicken livers are rich in B vitamins, iron, and choline. These are all essential for brain health and mood regulation. Combined with warming spices, antioxidant-rich pomegranate, and probiotic side dishes, this dish is a true gut-brain nourisher.
📚 Book of the Month: Brain Maker by Dr. David Perlmutter
Brain Maker explores how nurturing the gut microbiome can profoundly influence brain health, mood, and stress resilience. Dr. Perlmutter presents compelling evidence on the gut-brain connection, emphasizing the role of traditional, nutrient-dense foods in supporting mental well-being. He discusses how the microbiome impacts the production of neurotransmitters like serotonin, which are crucial for mood regulation.
This book is accessible for those new to the topic, offering practical dietary and lifestyle recommendations that resonate with traditional dietary principles. It's a valuable resource for anyone looking to understand how gut health influences stress and overall mental wellness.
🧘♀️ Meditation Spotlight: Speak with Integrity
Words carry energy. The way we communicate with others, and ourselves, can uplift or diminish our well-being. This month's meditation, Speak with Integrity, is a gentle reminder to align our words with kindness, truth, and clarity.
It’s a beautiful practice to ground yourself, find inner calm, and cultivate mindful speech.
🕊️ A Moment of Mindful Reflection
As we journey through May, let’s cherish the wisdom of our bodies. By nourishing our gut with traditional, nutrient-dense foods and tending to our emotional landscape, we support both physical vitality and inner harmony.
Small, intentional steps, such as a home-cooked meal, a few mindful breaths, or a kind word, all contribute to a stronger, more resilient gut-brain axis. And in doing so, they nurture a calmer, more joyful you.
I’d love to hear your thoughts:
How are you supporting your inner balance this month?
Have you tried any of these practices?
Please hit reply and share. Your stories always brighten my day.
Wishing you a month of connection, nourishment, and calm strength.
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