CYNTHIA THURLOW’S TIPS FOR GUT-BRAIN CONNECTION

BENEFITS OF A HEALTHY MICROBRIOME

Cynthia Thurlow, a renowned metabolic health expert and nurse practitioner, offers key takeaways on cultivating a healthy microbiome and strengthening the gut-mind connection.

The gut microbiome is a diverse ecosystem and contains 1000s of types of microbiota. There is an important connection, via the MGB-A, the microbiome-gut-brain axis that provides a bi-directional communication system via the vagus nerve to share information. The gut microbiome is sensitive to many factors, including shift work, jet lag/sleep deprivation, food choices, chronic stress, medications, exposure to toxins and life stages. Avoidance of key foods like ultra-processed foods and even emulsifiers can benefit the microbiome, which are exquisitely sensitive to inflammation, endotoxemia and changes in microbiota/flora.

Three metal spoons on dark surface, each holding vibrant ground spices: turmeric cumin , and red paprika

White bowl with black rim holding colorful ground spices—turmeric, paprika, cumin, pepper—and a dried bay leaf on top.

“ There’s an undeniable connection between the quality of food we eat and the health of our gut microbiome”

“Understand the changes that occur in the luteal phase of your menstrual cycle and how that impacts sleep quality and gut microbiome”

“Take 2-3 breaths prior to consuming a meal to help tap into the parasympathetic”

GENERAL RECOMMENDATIONS THAT BENEFIT THE MICROBIOME

There’s an undeniable connection between the quality of food we eat and the health of our gut microbiome, as well as the health of our brains
There’s a bidirectional relationship between our gut and brain and this impacts sleep qualit
Research suggests that the better the diversity of the gut microbiome, the better the quality of our sleep
Poor quality sleep can alter the gut microbiome for up to 48-hrs
Aim to consume your meals aligned with circadian biology, aka: eat when it is light outside and not when it is dark outside
You are more insulin sensitive during the morning/early afternoon, adjust your meal intake accordingly
Understanding how to eat for your menstrual cycle, perimenopause and menopause
Alcohol has a profound and negative impact on sleep quality, including REM and deep sleep metrics, as well as changes to key hormones, like cortisol, insulin, ghrelin/leptin
Moderate caffeine intake if you are sensitive to caffeine, as it binds to adenosine receptors and can promote wakefulness and increases dopamine
Take 2-3 breaths prior to consuming a meal to help tap into the parasympathetic (rest/repose side of our autonomic nervous system), which can help with digestion, detoxification, etc