Your GUT… what’s it telling you?
Your Gut Is Listening: How Digestion, Cortisol & Insulin Are Deeply Connected
Let’s talk about leaky gut, gut dysbiosis, and how they quietly drive high cortisol, unstable insulin, inflammation, fatigue, and weight loss resistance.
Your Gut: More Than Digestion
Your digestive system is not just responsible for breaking down food.
It also:
Regulates immune function
Influences mood and mental clarity
Helps metabolize estrogen
Communicates directly with your nervous system
Impacts how your body responds to stress and blood sugar
In fact, your gut and brain are in constant conversation through what’s called the gut–brain axis.
When the gut is inflamed or imbalanced, the body stays in a low-grade stress response, even if your life doesn’t feel stressful. This is so important to know! I’m sure your asking well how do I know if my digestive system is under stress? A few key things to notice:
Moving from loose stool to constipation, bloating or gas (especially if fowl smelling!) food in your stool, floating stool, unexplained rashes, allergies, eczema, etc.
So what is Leaky Gut?
Your intestinal lining is designed to be a selective barrier, allowing nutrients in while keeping toxins, bacteria, and undigested food particles out.
With leaky gut (increased intestinal permeability), those tight junctions loosen. This of these “junctions” like the parking lot at costco! We want all the spaces to be FULL, when a spot is open, unwanted substances “leak” into the bloodstream, triggering:
Immune activation
Systemic inflammation
A stress response from the body
Your body doesn’t see this as a digestion issue ….It sees it as a threat.
Let’s keep going on the gut before we discuss “what to do!”
What Is Gut Dysbiosis?
Gut dysbiosis occurs when there’s an imbalance between beneficial bacteria and harmful microbes.
This can be driven by:
Chronic stress
Dieting or restriction
Antibiotic use (even years ago)
Poor digestion (low stomach acid, enzymes, bile)
Blood sugar instability
When dysbiosis is present:
Nutrients aren’t absorbed efficiently
Inflammation increases
Cravings intensify
Blood sugar becomes harder to regulate
PMS rage ramps up
How Leaky Gut & Dysbiosis Drive Cortisol
When the gut barrier is compromised, the immune system stays activated.
Your nervous system responds by increasing cortisol, your primary stress hormone.
Chronically elevated cortisol can:
Disrupt sleep
Increase belly fat storage
Suppress thyroid function
Slow digestion further
Increase anxiety and overwhelm
This creates a feedback loop:
Stress damages the gut → the gut signals danger → cortisol stays elevated → digestion worsens.
Let’s dive into how your gut and insulin are connected!
The Gut–Insulin Connection
Inflammation from leaky gut and dysbiosis interferes with insulin signaling.
This means:
Cells become less responsive to insulin (like someone’s knocking at the door but no one answers!)
Blood sugar fluctuates more easily (leading to cravings, snacking more, )
Cravings increase (especially for carbs and sugar)
Energy crashes become more frequent
Even women who “eat clean” can experience insulin resistance when gut health is compromised.
This is why weight loss often stalls, not due to willpower, but because the body doesn’t feel safe enough to let go.
Why Healing the Gut Is Foundational
Your body’s priority is survival, not weight loss.
If your gut is inflamed, permeable, or imbalanced:
The nervous system stays activated
Cortisol stays elevated
Insulin struggles to regulate
Fat loss becomes a lower priority
Healing digestion sends the opposite message:
“We’re safe. We can repair, restore, and rebalance.”
What to Do If You Suspect Leaky Gut or Gut Dysbiosis
If you’re reading this and thinking “this sounds like me”, the good news is: your body is incredibly responsive when it finally gets the support it’s been asking for. Before jumping into supplements or restrictive protocols, it’s important to recognize the signs and start with foundational support.
Signs Your Gut May Be Under Stress
Digestive symptoms are common, but they’re not the only clues.
You may notice:
Bloating, gas, or abdominal discomfort after meals
Alternating between constipation and loose stools
Foul-smelling stool, floating stool, or visible food particles
Increased food sensitivities
Skin issues such as rashes, eczema, acne, or unexplained itching
Seasonal allergies or frequent immune flare-ups
Cravings, especially for sugar or refined carbs
Fatigue after eating
Heightened PMS symptoms, mood swings, or irritability
These are not random symptoms, they’re signals that digestion, immunity, and stress hormones are under strain.
What to Start Doing Right Now to Support Your Gut
Gut healing does not start with restriction.
It starts with safety, consistency, and nourishment.
Here’s where to begin:
1. Eat Simply & Consistently
Aim for regular meals built around:
Protein
Fibre-rich carbohydrates
Healthy fats
Skipping meals, grazing, or under-eating keeps cortisol elevated and slows digestion. (over eating will deplete HCL levels leading to further gut dysbiosis)
2. Support Digestion Before Cutting Foods
Poor digestion is often mistaken for food intolerance.
Helpful supports may include:
Slowing down when you eat
Chewing thoroughly
Digestive enzymes (especially if you experience bloating or heaviness)
Gentle bitters or lemon water before meals
3. Reduce Irritation, Not Nourishment
Rather than focusing on “cutting everything out,” temporarily reduce the most inflammatory triggers while adding nourishment back in.
Common irritants include:
Refined sugars
Highly processed foods
Excess alcohol
(Gluten and dairy may also be removed short-term if they’re clearly aggravating symptoms.)
4. Begin Rebuilding the Gut Lining
Once irritation is reduced, you can gently support repair with:
Fibre from whole foods
Fermented foods (as tolerated)
Gut-soothing supports such as aloe vera juice, marshmallow root tea, or L-glutamine
This step is about repair, not forcing. Give your body time to adjust once you “remove” repairing the gut takes time!!
5. Regulate the Nervous System
You cannot heal the gut in a stressed body.
Daily nervous system support matters:
Deep breathing
Gentle movement (walking, yoga, tai chi)
Cold exposure only if it feels regulating, not shocking (it dose not need to be ice water, cold water from the tap is peerfect!)
Creating calm around meals
When the body feels safe, digestion improves.
6. Be Patient, Healing Takes Time
Gut repair is not a 7-day reset.
A realistic timeline looks like:
3 months of consistent whole-food nourishment and removing irritants
6 months or more to fully repair, rebalance bacteria, and restore resilience
This is not slow, this is sustainable.
A Gentle Reminder
Your gut didn’t become imbalanced overnight and it won’t heal overnight either.
But with consistency, support, and patience, the body always responds.
You’re not broken.
Your body is communicating.
And you absolutely can support it back into balance. 💛
The Takeaway
If you’re experiencing:
Fatigue despite eating well
Bloating, gas, or irregular digestion
Cravings and energy crashes
PMS, anxiety, or sleep issues
Weight loss resistance
Your gut may be asking for support.
Healing digestion is one of the most powerful ways to calm cortisol, balance insulin, and help your body feel at home again.
Start small and build on it, when supporting the gut, it takes 3 months to establish a routine of consistent whole foods, removing the irritants, THEN we add in the additional support to allow the body to catch up and repair. Ideally you want to aim for minimum 6 months when working on your gut!
You can do it!
(if your unsure where to start, reach out, I’d love to support you!)
xo.
Toddia
R.H.N Certified Personal Trainer
