Empowering Your Gut-Brain Axis With Kristina von Oertzen

by | Jun 26, 2024 | Podcasts

Check out my blog to learn more about the gut-brain axis and how loving your gut can improve your mindset.



SPEAKER_1: You’re listening to She Grabs The Mic, and I’m your host, Cole Baker-Bagwell.

SPEAKER_1: Every week, we’ll explore what it means to be happy, present and whole.

SPEAKER_1: You’ll hear from courageous women who are kicking ass in their lives, and leave with actionable tips that you can apply to reset from toxicity, tune into your gold, and live powerfully from the bedroom to the boardroom.

SPEAKER_1: Right now, it’s time to grab your headphones, kick back and relax, and get ready to be inspired.

SPEAKER_1: Welcome, Amazing Ones!

SPEAKER_1: It is such a privilege to have you here today.

SPEAKER_1: Thank you so much for tuning in. You are the why for She Grabs The Mic.

SPEAKER_1: I have an eye opener of a show lined up for you today.

SPEAKER_1: Oh my gosh!

SPEAKER_1: This week, we’re talking about beauty from the inside out- how you can go from feeling super crappy to super vibrant by optimizing your gut health.

SPEAKER_1: We place so much attention on how we look on the outside and far less attention to what’s happening on the inside in our minds and bodies.

SPEAKER_1: And this is a massive opportunity.

SPEAKER_1: By focusing on things like our mindset, our stress levels and our gut health, we are connected to the power that we have to be healthy and to truly transform our lives.

SPEAKER_1: Gut health isn’t a natural part of our everyday conversations, but today we’re going to change that because the health of your gut affects how your body and mind function, how you feel and of course, how you look on the outside.

SPEAKER_1: We’re joined by a fabulous woman all the way from Lisbon, Kristina von Oertzen, founder of Bloom Lab.

SPEAKER_1: She is a gut health expert and the picture of health.
SPEAKER_1: This woman is absolutely radiant from the inside out.

SPEAKER_1: She’s a Certified Transformational Nutrition Coach and Digestive Health expert who is passionate about fitness, food, and helping women be their best by being super healthy.

SPEAKER_1: Kristina has made it her mission in life to help other women feel confident and super happy in their bodies by focusing on their gut health.

SPEAKER_1: She teaches her clients how to drop those pesky, hard-to-get-rid-of belly fat pounds, you know which ones I’m talking about, and keep them off by healing their gut and adopting healthier lifestyles.

SPEAKER_1: She’s going to tell you her She Grabs The Mic journey of being unwell for many, many years, feeling frustrated as she searched for answers from countless doctors, and then ultimately finding one woman who helped her get to the root of her health issues and live vibrantly by focusing on her gut health.

SPEAKER_1: You’re going to learn why gut health is so important for a healthy mind, body, and life, the primary factors that influence your gut health, and three steps that you can take starting today to get healthier, feel less crappy, much more vibrant, and shine from the inside out.

SPEAKER_1: Welcome, Kristina!

SPEAKER_1: Thank you for joining us. I am so glad that you’re here today!

SPEAKER_2: Thank you. That was an amazing introduction.

SPEAKER_2: I loved listening to that.

SPEAKER_2: And also, the connection you made with beauty from the inside, because that’s really true.

SPEAKER_2: If your insides are out of order, then your outsides are just not as vibrant as they could be.

SPEAKER_1: You’re exactly right. So here’s the big question.

SPEAKER_1: Why do we spend so much time, especially as women, focusing on the outside instead of focusing on the inside?

SPEAKER_2: That’s a really good question.
SPEAKER_2: IThere’s a lot of pressure on us to look good on the outside.

SPEAKER_2: I grew up with this.

SPEAKER_2: My mom told me that I need to look good. She gave me all the tips.
SPEAKER_2: And then you just, that’s just what you do.Then you just forget it.
SPEAKER_2: And this is what I did in my life.
SPEAKER_2: I was just focusing on my outside.
SPEAKER_2: I just needed to look good.
SPEAKER_2: And I forgot completely that I need to work on my insides and my health to do that.
SPEAKER_1: And I have to wonder as well about the influence of social media, for instance, that is so focused

SPEAKER_2: Absolutely.

SPEAKER_2: I mean, I really don’t envy like my nieces there growing up they’re teenagers now and the

SPEAKER_2: I mean, we were lucky that we grew up without internet and social media.

SPEAKER_2: I didn’t have that, but it was still, I mean, I went to a girl school and it was all about the clothes and how you looked.

SPEAKER_2: And if you had a perm at that time, that was really important.

SPEAKER_2: No one really cared about if he had any skills or talents or character, but if you had that new jumper, the pink one that everyone wanted to have, that was important.

SPEAKER_2: This is how it continues.

SPEAKER_2: And then there’s the competition when you then go out and you just grow up and boys are coming into the picture and it’s even more important that you look good.

SPEAKER_2: Until then one day you, well, I realized, okay, well, that’s not enough.

SPEAKER_2: I need to do more than that, more than looking good.
SPEAKER_1: Yeah.
SPEAKER_1: How old were you?

SPEAKER_1: Actually, I’m not gonna use the word old.

SPEAKER_1: It kind of slipped out.

SPEAKER_1: It’s so a part of our language.You know, how old are you?

SPEAKER_1: So, how many revolutions had you had around the sun before you realized it’s really important for me to turn some of that attention to the inside of myself?

SPEAKER_2: It was in my late 30s.
SPEAKER_2: I think this is when I realized, okay, I cannot continue living like this.

SPEAKER_2: So late 30s, early 40s, potentially, I mean, I don’t know for sure with the arrival of perimenopause, my hormones starting to change.

SPEAKER_2: And then it just got worse with my, for me, it was gut health that was the issue.

SPEAKER_2: And I knew something needed to be done.

SPEAKER_1: Okay. Most of the women listening are 30s to, right on up into 80 plus revolutions around the sun, which is beautiful because we have this widely diverse group of women from around the world who are listening.

SPEAKER_1: So for all of you in your 30s, you can take action.

SPEAKER_1: And for everyone who has had more experience and more wisdom gathering, there is still time.

SPEAKER_1: I want you to know that you are never too old, and I am gonna use that word now very intentionally, it’s never too late for you to start focusing and on your mind, on your body, on your health, and be in your most vibrant self, right, Kristina?

SPEAKER_2: Absolutely, yes!

SPEAKER_2: I turned my life around when I was in my early 40s, but it doesn’t matter.

SPEAKER_2: Whenever you decide, now is the time, is the right time.

SPEAKER_2: And I would even start earlier.

SPEAKER_2: I mean, I have to stop myself to not go to my nieces or any younger woman and just tell them, this is what you need to do.

SPEAKER_2: This is what I did wrong.

SPEAKER_2: Yeah, so I just, I’m good, and I just let them come to me if they have questions, but I’m always, of course, open and talk about it.

SPEAKER_2: Because this is not easier for me looking back. SPEAKER_2: I know exactly when it started.

SPEAKER_2: For me, it actually started, with starting, I mean, when I, the first imbalance in my gut, I’m pretty sure it started with 15.

SPEAKER_2: When I was put on the contraceptive pill, and so that was the first thing that caused an imbalance.

SPEAKER_2: And then, of course, I mean, I’m sure you had a similar experience in your 20s.

SPEAKER_2: This is when you’re going out, you’re drinking, you’re building your career, so you’re working late, you’re getting up early, you have late nights, you’re eating crap foods, so all that definitely didn’t help.

SPEAKER_2: And this is when the first little signs showed that something is maybe not so okay anymore.

SPEAKER_1: What kind of symptoms were you experiencing?

SPEAKER_1: I know that you had so many years feeling much less than vibrant, feeling unwell, struggling.

SPEAKER_1: What kinds of things do you remember connecting to in your body and your mind that told you, something’s off here, things are not going the way that they should be going for me to be healthy?

SPEAKER_2: For me, it was two things.

SPEAKER_2: It was migraines, I had a lot of migraines, so they started like in my 20s, but then I was just constantly bloated.

SPEAKER_2: I always had some basically, so I remember that I was sitting with my cousin, she’s a similar age, and we were just like, yeah, I’m always feeling sick after I’ve eaten.

SPEAKER_2: And we were just like, ha ha, it’s so funny that this is happening.

SPEAKER_2: But it was just like a pattern, so I always felt unwell.

SPEAKER_2: And it was like the time when I was meeting my girlfriends for coffee dates, and we had, there was something, it was called latte macchiato, I think it’s now today, it’s called latte.

SPEAKER_2: It’s basically a large glass of milk, and then you just put a little bit of coffee on it, and you call it, it’s a coffee.

SPEAKER_2: But it’s basically just milk.

SPEAKER_2: And what I didn’t know is that I was lactose intolerant, and I was just drinking these lattes all day long, and feeling so horrible.

SPEAKER_2: I totally bloated, and most of the time, I felt really sick.

SPEAKER_2: And it’s just incredible how long it takes you to be two and two together.

SPEAKER_2: And I thought, oh, you know, it’s always when I had that.

SPEAKER_2: So maybe it’s connected.

SPEAKER_2: And then I did a test, and it was clear.

SPEAKER_2: So I was lactose intolerant, and I was actually the highest level, so I should have never touched any dairy.

SPEAKER_2: This is how it all started.

SPEAKER_2: What came on top of it is that, I don’t know if it was related to me, you’re just partying all weekend long, but I had chronic tonsillitis, so I was taking a lot of antibiotics.

SPEAKER_2: Someone once told me, and I found this really fitting, if you’re taking antibiotics, obviously it’s not good for your microbiome and all the little bugs in your gut.

SPEAKER_2: I’s like dropping an atomic bomb on it.
SPEAKER_2: You just want to kill a few, but you just kill all of them or like a large proportion.

SPEAKER_2: Just imagine I had these whatever, sometimes every two weeks for a very long time.

SPEAKER_2: I think I just really destroyed everything that was beneficial for my health.

SPEAKER_2: And then of course it got worse and worse.

SPEAKER_2: In my late 30s, I had another intolerance that came into the picture, which was histamine.

SPEAKER_2: And so for that, I had a colonoscopy and then they detected that.

SPEAKER_2: So I was officially diagnosed.

SPEAKER_2: And I still remember they were sitting at this doctor’s office and he was like, yeah, you have a histamine intolerance.

SPEAKER_2: It didn’t really mean anything to me.

SPEAKER_2: Then he put this book on the table and said, well, this is all the food you can no longer eat.

SPEAKER_2: And he just left me with that.

SPEAKER_2: I was just leaving this and just looking through this pamphlet thinking, what, this is all my favorite food.

SPEAKER_2: It’s everything.
SPEAKER_2: It’s basically everything I eat.
SPEAKER_2: So I can no longer eat that.
SPEAKER_2: So I was really overwhelmed with that.
SPEAKER_2: And then came all the years when I just didn’t know it. SPEAKER_2: So is it now dairy?
SPEAKER_2: Is it histamine?
SPEAKER_2: Is it histamine causing?
SPEAKER_2: What’s causing me to feel so bad?
SPEAKER_2: And it’s spiraled out of control.

SPEAKER_2: I looked, I mean, if we’re talking about beauty, I just looked absolutely terrible.

SPEAKER_2: I was really gray.
SPEAKER_2: I was like all the vitality was drained.
SPEAKER_2: I felt lethargic.

SPEAKER_2: I didn’t have any energy.

SPEAKER_2: I had then developed chronic diarrhea.

SPEAKER_2: And then I just got really terrified about food.

SPEAKER_2: Just imagine every time you are somewhere, you think, oh, is this going to have a bad reaction?

SPEAKER_2: Because I actually reacted with, in some severe cases, I had to throw up.

SPEAKER_2: So I had to time it, so like whatever, I’m eating someone for breakfast.

SPEAKER_2: I’m eating something wrong.
SPEAKER_2: I need to make sure I’ll be home within 20 minutes in case I throw up. S

PEAKER_2: So it’s really debilitating.

SPEAKER_2: It’s affecting your life a lot.

SPEAKER_2: And especially if you don’t know, what is it?

SPEAKER_2: What should I do?

SPEAKER_2: Then got a recommendation.

SPEAKER_2: It was a German doctor, I’m German so I had immediate trust.

SPEAKER_2: She helped me to get to the bottom of it and basically get out of that food prison that I got myself into.

SPEAKER_2: And yeah, it was once, I can describe it if you want, the journey I went through with her.

SPEAKER_2: But once that was over, it was life changing. SPEAKER_2: It was as if someone has given me a new life. SPEAKER_2: It was such a big difference.
SPEAKER_1: That’s crazy.

SPEAKER_1: Let me kind of summarize this.

SPEAKER_1: You went from noticing this struggle, you’re having these delicious milk lattes with like a sprinkle of coffee in them.

SPEAKER_1: You started experiencing the issues with your stomach and then noticed that you were feeling increasingly worse.

SPEAKER_1: You went to a doctor, and I know so many women struggle with this, right?

SPEAKER_1: Not just women. A lot of people struggle with this, with healthcare is going to a doctor and maybe they are not sharing the information in a way with us that we can understand, or it’s so much information you described feeling overwhelmed by, wait a second, this list of foods, I can’t have any of this stuff?

SPEAKER_1: What do you mean I can’t have any of these things? SPEAKER_1: This is my world!

SPEAKER_1: Then feeling so nervous and having that lack of confidence, not only were you bloated and experiencing digestive issues and migraines, but then not even knowing, can I put this in my mouth and not have some sort of awful reaction on the other side?

SPEAKER_1: That’s really tough.

SPEAKER_2: It is.

SPEAKER_2: And it really impacts your life.

SPEAKER_2: You only realize this once you no longer have these problems, how much it impacted your life.

SPEAKER_2: And it was a process, and I was really glad that I found a good doctor who helped me through that.

SPEAKER_2: It doesn’t have to be a doctor. It’s just someone who’s really dedicated to it and who wants to help you, which is the reason why I studied gut health in the end, because I just really wanted to show women how to get out of that situation, because it’s definitely not the solution just to get the diagnosis and then just get this booklet and just someone lets you go with that and you just have no clue.

SPEAKER_2: Because with histamine intolerance especially, basically, it really is like about 90% of the food is causing some kind of a histamine reaction, but not all of the food is bad for you.

SPEAKER_2: You need to find out what is the food for you, but first you need to calm your system down so that you can really identify those foods, because for me, I was just, everything was just so constantly stimulated that it was basically overstimulated, and I reacted to everything.

SPEAKER_2: Just imagine your bucket is full, and then whatever drop comes in could be anything.

SPEAKER_2: It’s overflowing.
SPEAKER_2: And that was the situation for me then at the end before I reached out for help.

SPEAKER_2: So we couldn’t really tell what it was.

SPEAKER_1: Let’s start to talk a little bit about the factors that really influence our gut health and actually, let me take a step back from there.

SPEAKER_1: A lot of people may be listening right now and saying, okay, so you have an upset stomach and maybe you get a headache once in a while.

SPEAKER_1: But you talked about something very important at the beginning, which I know a little bit about, but I’m so thrilled to be talking with you to learn so much more.

SPEAKER_1: You mentioned the gut biome.

SPEAKER_1: So Kristina, for all of us who maybe have a little knowledge about gut health, maybe you’re brand new to this conversation.

SPEAKER_1: What is the role of the gut microbiome in our bodies?

SPEAKER_2: The gut microbiome is basically like a bustling city where trillions of organisms live together.

SPEAKER_2: And the most important thing actually with all of the things in our bodies is that they are in balance.

SPEAKER_2: You need a little bit of the good ones and you need a little bit of the bad ones.

SPEAKER_2: But if you bring this very delicate balance out of balance and you have more of the bad ones, bad things, bad things are going to happen.

SPEAKER_2: You can start developing intolerances, allergies.

SPEAKER_2: It can have an impact on your hormones, which is very important if you’re going through menopause or you’re on perimenopause.

SPEAKER_2: It’s a crucial part of our organism.

SPEAKER_2: It’s also where our defense system sits.

SPEAKER_2: This is where our immune system sits and defends us from foreign invaders.

SPEAKER_2: So it’s absolutely crucial that your microbiome, that population of gut bugs is in good shape.

SPEAKER_1: Okay, got it.

SPEAKER_1: They are our little worker bees, our warriors, our soldiers that are organizing everything, keeping it together, keeping the wheels running, and then also defending us from things like illness.

SPEAKER_1: So that it is very, very important.

SPEAKER_1: Why are we not talking about this more?

SPEAKER_1: Why are healthcare providers not talking about gut biome more, and just happy to give the pills out?

SPEAKER_1: You know, the antibiotics that they gave you are a pill. A pill for this. A pill for that.
SPEAKER_1: Why, Kristina?
SPEAKER_2: Maybe it just is perceived as work.

SPEAKER_2: Popping a pill is really easy.

SPEAKER_2: This takes you a second, but if you want to have a healthy gut, it’s perceived, I’m intentionally saying that, as work.

SPEAKER_2: But if you eat a variety or various different foods and rich plant food diet, high in fiber, then it’s very easy to have a healthy gut microbiome.

SPEAKER_2: You need to basically feed yourself and the gut box to make sure that everything works well.

SPEAKER_2: And it’s not just that you’re not having allergies, it’s also affecting your mood.

SPEAKER_2: Serotonin is created in the gut.
SPEAKER_2: So if you want to be in a good mood and not feel depressed, then this is also starting in the gut.

SPEAKER_2: Really everything starts in the gut.
SPEAKER_2: It’s absolutely crucial.
SPEAKER_1: That’s a really prime example of the mind body connection too, right?
SPEAKER_1:The serotonin flowing through our body is influencing our mood.
SPEAKER_1: Our thoughts and our mood are tightly bound.

SPEAKER_1: This is just yet another example of why it is so important to focus on both, what’s going on inside of our minds, what’s going on inside of our bodies, and understanding that that relationship is so integral to the way that we function and feel in our lives.

SPEAKER_1: Thank you for that reminder.
SPEAKER_1: And for emphasizing that it is perceived that it’s hard work.

SPEAKER_1: Harder work for sure, right?

SPEAKER_1: Harder than popping a pill.
SPEAKER_2: Yes, it’s a little bit harder than popping a pill. SPEAKER_2: I admit that.
SPEAKER_2: Yeah, but it can be fun.
SPEAKER_2: Yeah, and you’re absolutely not missing out.
SPEAKER_2: You’re gaining so much.

SPEAKER_2: If I think about how I lived, what is this, more than 10 years ago, and to compare to now, it’s like every day I’m thinking, oh, you know, when you get up and you think, wow, I have so much energy, what should I do today?

SPEAKER_2: And you’re always in a good mood and you can eat food and you don’t have a reaction.

SPEAKER_2: So it’s so liberating.

SPEAKER_2: I’ve gained so much.

SPEAKER_2: And this is what you get when you just look after it.

SPEAKER_1: And you are an absolute prime example of radiance and vibrancy coming from the inside out.

SPEAKER_1: I remember the first time that I saw you and I thought, oh my gosh, this woman is, she is the picture, absolute picture of health, shiny hair, bright eyes, big smile, beautiful skin, the whole nine yards.

SPEAKER_1: I think it’s so interesting that a lot of us overlook this opportunity.

SPEAKER_1: We invest in, and there’s, I don’t say this with any judgment, I say it just in fact, we invest in Botox and facials and coloring our hair because we do want to look good, right?

SPEAKER_1: That’s part of it, and myself included.

SPEAKER_1: We’re focusing so much on that outside.

SPEAKER_1: I don’t know if it’s because we don’t know, or if it’s because we’ve gotten super busy, or the healthcare providers aren’t taking our attention here, or if it’s just easier to go get our hair painted or our faces injected with Botox.

SPEAKER_1: I’m not sure what the driver is, but I know that we are missing this opportunity to truly be healthy and look our best and feel our best by turning that attention on the inside.

SPEAKER_1: Why aren’t women making this a priority?

SPEAKER_1: Is it a lack of education?

SPEAKER_1: Is it that we’re busy?

SPEAKER_1: Is it easier to just feel bad than to figure it out?

SPEAKER_1: What are you, why aren’t we talking about this more or focusing on this more?

SPEAKER_2: Well, I mean, I’m trying to change it and you’re helping me so that more women find out about this.

SPEAKER_2: But I think it’s become normal to feel bad.

SPEAKER_2: So if I’m just thinking about how many of my girlfriends have told me, oh God, I’m always so bloated or I’m constipated or I have diarrhea, everyone has these issues and it just becomes normal.

SPEAKER_2: You just accept it as it is, but it is not normal.

SPEAKER_2: It’s not normal to feel bloated after every meal.

SPEAKER_2: There is something in imbalance.

SPEAKER_2: But if everyone else is having that and everyone else is feeling tired in the morning, so we are just living, especially us women, we are just the worst when it comes to our health.

SPEAKER_2: We get up, get our coffee, and then, yeah, this is how we push ourselves through the day, have a really busy day, totally stressed, no time for us until we then crash, usually in front of the TV, and then that’s it.

SPEAKER_2: That’s our day.

SPEAKER_1: Yeah.

SPEAKER_2: But it can be very different.

SPEAKER_2: And talking about stress, and I’m sure you know, that absolutely impacts your gut health as well.

SPEAKER_2: That was one of the final pieces of the puzzle that I realized, oh, okay, so when I’m less stressed, everything is just working smoothly.

SPEAKER_2: I had my, it was one of my first breakups, and I was just so devastated.

SPEAKER_2: And when it happened, I lost 10, I think I actually lost 10 kilos.

SPEAKER_2: I lost roughly 20 pounds in just a matter of weeks because I just could no longer eat.

SPEAKER_2: And it affected me.

SPEAKER_2: After that, he wanted to get back with me, so definitely not a success.

SPEAKER_2: That shows you that whatever emotions you have is impacting your digestive system.

SPEAKER_2: I had no appetite. It impacted my gut health in other ways as well.

SPEAKER_2: That’s what can happen and shows you the close connection between the two.

SPEAKER_1: Absolutely. I’m sorry about your breakup and losing the 20 pounds, and then the boyfriend that came back and said, oh, yeah, oh, baby, come back to me now.

SPEAKER_1: That’s a whole other topic.

SPEAKER_1: When I went through a divorce with my son’s dad moons ago, and I experienced something very similar, very, it was very difficult to eat.

SPEAKER_1: My stomach was just torn up all the time, throwing up, diarrhea, going into, and I was putting all the wrong things in my body because my focus was not on what I was taking in, it was on what I was experiencing.

SPEAKER_1: It was one of those moments where I got out of touch with my mindfulness practices and with the importance of my mindset.

SPEAKER_1: I knew I was stressed, but it was almost too much for me to manage at that point in my life.

SPEAKER_1: And it was such a, it was so devastating because I actually developed an ulcer in my stomach from, yeah, and so it really does make a huge difference.

SPEAKER_1: On that note, this is a perfect segue into let’s run down the list of the factors that influence gut health the most, so that women know.

SPEAKER_2: Okay, so obviously food.

SPEAKER_2: Whatever you put into your system will be metabolized in your guts, and it’s very important that you eat a healthy diet with plenty of plant foods.

SPEAKER_2: So I’m absolutely pro-meat, so I love eating meat, but just try to eat at least half of your plate filled with some kind of vegetables.

SPEAKER_1: Why does that matter, Kristina?

SPEAKER_2: You get all of the nutrients, vitamins and minerals and fiber through your vegetables.

SPEAKER_2: This is one of the things that I keep preaching with my clients.

SPEAKER_2: I’m always like, half of your plate, you start your meal with the vegetables because it’s usually an afterthought.

SPEAKER_2: We always know the carbs, we maybe know the meats that we want on our plate.

SPEAKER_2: And then we’re just thinking, oh yeah, vegetables.

SPEAKER_2: What do I have?

SPEAKER_2: Maybe some peas, yeah?

SPEAKER_2: I always start with the vegetables first and I make sure that my fridge is stocked with plenty of vegetables and I love to cook in colors.

SPEAKER_2: I take so many pictures of my food when I’m cooking because I always think, oh, this looks beautiful.

SPEAKER_2: So I have the purple kale.
SPEAKER_2: I have some red peppers. I have some green broccoli.

SPEAKER_2: You put all these colors in there because every color is a different vitamin and nutrient.

SPEAKER_2: This is how you start.

SPEAKER_2: And then you of course make sure you feed your gut microbiome with fiber.

SPEAKER_2: And this is very, very important as we transition through those menopausal years.

SPEAKER_2: Fiber is really important to make sure that your hormones are balanced.

SPEAKER_2: And so that’s important.

SPEAKER_2: Then definitely hydrating enough so that you are drinking not all of the water when you remember to drink it.

SPEAKER_2: Make sure you keep hydrated throughout the day because that will keep things moving.

SPEAKER_2: So you’re not getting constipated.
SPEAKER_2: I already mentioned stress.
SPEAKER_2: Reduce stress as much as possible.
SPEAKER_2: Really thinking about this.

SPEAKER_2: Think about, okay, so what can I actively do to reduce stress?

SPEAKER_2: Do you have time to meditate 10 minutes?

SPEAKER_2: Do you have time to do something fun?

SPEAKER_2: And if you just  meet your girlfriend for a coffee, that’s self care.

SPEAKER_2: Just do something nice.

SPEAKER_2: Walk your dog. Walk through nature.

SPEAKER_2: All of these things are reducing stress.

SPEAKER_2: Plan your week in advance so that nothing surprises you.

SPEAKER_2: Stress is something that we always underestimate, how much of a difference it makes.

SPEAKER_2: If you invest in stress reduction, that will really take you a long way.

SPEAKER_2: And good sleep falls into the same category.

SPEAKER_2: I had one more thing, and I can’t remember what it was.

SPEAKER_2: But anyways, so we have the core factors that are important for gut health.

SPEAKER_2: I’m sure it comes back to me that the last thing that I wanted to say, you know, menopause, I use that as an excuse all the time.

SPEAKER_2: Oh yeah, I remembered it!

SPEAKER_2: Environmental toxins, actually a really important topic.

SPEAKER_1: Yes, let’s talk about environmental toxins.

SPEAKER_2: I had all these puzzles.

SPEAKER_2: First was nutrition. Then stress. But then all of the chemicals we surround ourselves with.

SPEAKER_2: I’m talking about your laundry liquid.

SPEAKER_2: The bedsheets, your clothes, your shampoo, your body lotion, everything that you use on a daily basis and you’re not really thinking about is just full of chemicals that can damage your gut microbiome.

SPEAKER_2: And it’s really important to be aware of that.

SPEAKER_2: So pretty much everything that smells nice, I realized, and at the time I thought it smelled nice, now I’m thinking differently, is full of chemicals.

SPEAKER_2: And so now I’ve reduced that, so I’m using a lot of organic products.

SPEAKER_2: I really look at the ingredient lists, that nothing bad is on there.

SPEAKER_2: I do this not just for my food, but I do this especially for all the beauty products that we are using.

SPEAKER_2: You don’t want to just put some nice cream on your skin and then your skin absorbs it and you do actually more damage than good.

SPEAKER_1: Let’s talk about that a little bit.
SPEAKER_1: I want to break that piece down into two parts because…

SPEAKER_1: Okay, so to recap, you’ve mentioned the primary factors that determine our gut health are nutrition, stress levels, sleep, and environmental toxins.

SPEAKER_1: Stress, the food, the sleep are more obvious things.

SPEAKER_1: Let’s talk about the environmental toxins and let’s break it down into those two parts.

SPEAKER_1: You started talking about detergents, things that we’re using, cleaners for the house.

SPEAKER_1: Can you please make the connection, Kristina, between those toxins and how they influence the gut, the microbiome in our gut?

SPEAKER_2: To make it really simple, they bring the balance out of order so that the harmful bacteria can overgrow.

SPEAKER_2: And then when you have more harmful bacteria, this can then cause all of these symptoms, like that you suddenly can no longer eat whatever, tomatoes, and you’re reacting to it, or you’re getting a runny nose when you have your red wine.

SPEAKER_2: It’s subtle effects that it has on your health, but it’s all rooted in the diversity of your gut microbiome.

SPEAKER_1: But how is that happening?

SPEAKER_1: Is it because we’re absorbing those chemicals through our skin, and then they’re getting into the bloodstream and then into the gut?

SPEAKER_2: Yeah, and then they’re killing off the good bacteria that you have in your gut and allow the harmful bacteria to grow.

SPEAKER_2: Very similar to what we absorb through food.

SPEAKER_2: For example, if you drink a lot of diet sodas, and there’s aspartame in it, which is an artificial sweetener, so that does something very similar.

SPEAKER_2: It’s just like this imbalance that our bodies just cannot handle that well.

SPEAKER_2: And you notice there is an imbalance if you’re just feeling a little bit off.

SPEAKER_2: It can be a little bit off, or it can be a lot like I did.

SPEAKER_2: But it’s definitely accumulating if you don’t keep an eye on it.

SPEAKER_2: And it’s getting even worse when we are going through menopause because during that time, naturally, the gut diversity or the gut bug diversity goes down anyways.

SPEAKER_2: If you’re always using a certain mouthwash or deodorant or even cough medicine.

SPEAKER_2: It’s in so many products. It’s incredible.

SPEAKER_2: I went through a phase where I was really obsessing about this, and I just thought, in everything.

SPEAKER_2: So you need to then get through that phase, calm down a little bit.

SPEAKER_2: Every little helps.
SPEAKER_2: You cannot live chemical and toxin free.
SPEAKER_2: It’s impossible.

SPEAKER_2: I don’t think there’s any place in the world where you can do that.

SPEAKER_2: But you can significantly reduce the impact it has on your system.

SPEAKER_2: When I changed this all over, I was suddenly able to eat foods that I couldn’t eat 10, 20 years earlier, like in the last 10, 20 years.

SPEAKER_2: I suddenly was able to eat them without any reaction.

SPEAKER_2: And it took a while before I realized that.

SPEAKER_2: Now you can see how powerful that is just by whatever, changing your laundry liquid.

SPEAKER_2: I was able to eat- for me it was tomatoes that I was reacting to, I was suddenly able to eat them or chickpeas.

SPEAKER_2: It’s fascinating.

SPEAKER_2: And this is really something that not a lot of women or people generally know, how much that impacts their health.

SPEAKER_1: Yes, that’s a game changer.
SPEAKER_1: You’ve mentioned moisturizers.

SPEAKER_1: That would be lotion, shampoos, anything that we’re putting onto our skin because the skin is the largest organ of the body.

SPEAKER_1: Anything that you mentioned, the detergent we’re laying on the sheets, the house cleaners that we’re using, even I would say perfumes that we’re using.

SPEAKER_1: These environmental toxins are everywhere.

SPEAKER_1: Hearing all of this can seem overwhelming because women who are listening right now might be saying, oh my gosh, I’ve got to go change everything.

SPEAKER_1: It’s expensive, it’s time consuming.

SPEAKER_1: How did you get started, especially with regard to the things that your skin was taking in?

SPEAKER_1: Where did you start?

SPEAKER_1: Because I don’t imagine that you changed everything overnight.

SPEAKER_2: I was considering it.

SPEAKER_2: But I started with my body lotion because I thought, okay, that’s pretty much covering everything, with my shampoo and conditioner, and with my laundry liquid.

SPEAKER_2: Those were the things.

SPEAKER_1: Okay, yes. That makes sense.

SPEAKER_2: That made a big difference.
SPEAKER_2: And then to this day, and I know fellow health coaches, are very similar.

SPEAKER_2: You keep on adding other things, whatever you use up your deodorant, and then the next one you buy is a better one with less chemicals in it.

SPEAKER_2: And this is how you do it.

SPEAKER_2: So there’s absolutely no need to just throw everything away, panic, and just buy everything new.

SPEAKER_2: Whatever you change will have a positive impact, even if it’s just a minimal one.

SPEAKER_2: And then over time, this accumulates.
SPEAKER_1: Yeah, every small choice leads to big change.
SPEAKER_1: That’s awesome.

SPEAKER_1: Okay, I want to cover two more topics before we scoot today.

SPEAKER_1: You mentioned that pesky belly fat.
SPEAKER_1: Oh, it just sits there, doesn’t it?
SPEAKER_1: Right around our middles.

SPEAKER_1: And I’m not talking about the bloating.

SPEAKER_1: We all know what this is, especially if you are like 40-ish over, revolutions around the sun.

SPEAKER_1: We know about that pesky belly fat, that you work out, you eat well.

SPEAKER_1: I hear women saying, I don’t even eat anymore, and I can’t get rid of this.

SPEAKER_1: Tell us, what is the connection between the health of your gut microbiome and that little tiny bit of pesky belly fat that just sticks around?

SPEAKER_2: It happens because of an imbalance or a reduction in your estrogen levels.

SPEAKER_2: When your body is obviously naturally, the estrogen level declines when you’re going through menopause and your ovaries stop producing estrogen, then your body is looking for a replacement source, and it finds it in fat.

SPEAKER_2: So fat is also producing estrogen.
SPEAKER_2: It’s not the high quality one you get from your ovaries, but it’s still something.

SPEAKER_2: So if we can’t get the best one, we just get the second best one.

SPEAKER_2: And that is especially stored around your belly.

SPEAKER_2: And the connection to gut health is that if you, again, if you gut microbiome is out of balance, it can no longer help you balance those bad, that bad estrogen and the good estrogen in the most perfect way.

SPEAKER_2: This is how that all works together is that you then, maybe you’re also stressed, cortisol supports that even more.

SPEAKER_2: If you’re highly stressed, you are going through menopausal changes and you’re not looking after your gut health, all that together is the perfect recipe to get that belly fat.

SPEAKER_1: You mentioned menopausal women.

SPEAKER_1: Can this also be true for women who are in their 30’s and maybe early 40s’ and not going through menopause?

SPEAKER_2: It’s more likely that this is happening when you go through your natural decline in perimenopause and menopause.

SPEAKER_2: Of course, women in their 30’s can have belly fat, but it’s usually not related to an hormone imbalance.

SPEAKER_1: Okay, got it.

SPEAKER_1: I’d like to end with a few of your magical tips to get women started.

SPEAKER_1: I would also like to know what are some of the signs that that the gut micro biome is not happy or healthy.

SPEAKER_1: What are some of those signs that are not so common that women can watch for?

SPEAKER_2: The most common sign is obviously bloating, then diarrhea or constipation.

SPEAKER_2: None of these are normal.
SPEAKER_2: A little bit of wind is okay as part of your digestion, but constantly being bloated and bloated to the extent that you look like you’re pregnant is not normal.

SPEAKER_2: That’s a very clear sign.

SPEAKER_2: But then other things I like that you’re just feeling tired, you’re looking a little bit grey, you have no energy, it’s really difficult to get through the day.

SPEAKER_2: You have all these various slumps throughout the day when you just think, how much longer is this day going?

SPEAKER_2: When your menopause symptoms are just getting boosted, so you’re feeling them more intense.

SPEAKER_2: But also skin rashes, allergies and intolerances.
SPEAKER_2: They can get worse when your microbiome is out of balance.

SPEAKER_2: If you could always eat dark chocolate, suddenly you’re getting bloated after you’ve eaten it, then there’s usually something wrong with your gut bugs.

SPEAKER_1: That’s great to know.

SPEAKER_1: Thank you.

SPEAKER_1: All right.

SPEAKER_1: You’ve talked a lot about food.

SPEAKER_1: You’ve talked a lot about environmental toxins that are just living in our house every single day, affecting our skin and coming into our bodies.

SPEAKER_1: Do you have one of a favorite spot for recipes for optimizing gut health?

SPEAKER_2: My courses.
SPEAKER_1: Perfect.

SPEAKER_2: In all of the courses that I have, I have delicious recipe booklets where you get exactly the right ratio of the various macronutrients, especially while all of my courses are focusing on menopause and that transition.

SPEAKER_2: But other than that, if you don’t have access to that, of course, the internet is full of recipes.

SPEAKER_2: You have to know a little bit.

SPEAKER_2: You have to have some kind of knowledge to know which ones are good because there’s a lot of health influences, preaching things that are where I’m just thinking, oh, my God, what’s she talking about?

SPEAKER_2: Whatever is high protein is like the buzzword, and then they’re just putting three gallons of honey on top of it and call that healthy.

SPEAKER_2: So always find influencers that you trust, that maybe have written books and have a bit more of a scientific or health background, and then use those as your sources for inspiration.

SPEAKER_2: You can basically go everywhere on social media and internet and find good recipes these days.

SPEAKER_1: Or people can just come to you and take your courses.

SPEAKER_1: It’s so wonderful.

SPEAKER_1: COVID did bring us this opportunity to really connect with one another wherever we are in the world through our screens.

SPEAKER_1: I know that you do offer women coaching services, your gut health coaching services virtually as well.

SPEAKER_1: If somebody is really curious, they’re feeling lethargic, feeling like they’re just not vibrant, they’re having a lot of health issues, gut issues, digestion issues, and they want to get hold of this, they want to get in front of it, they want to stop feeling crappy and start feeling vibrant, they can just contact you and start coaching with you and you can get them to the right place.

SPEAKER_2: Absolutely.
SPEAKER_2: And I love working with women.

SPEAKER_2: I have self-study courses, but I also offer one-on-one coaching, where we can just really get to the root of what is causing it for you.

SPEAKER_2: Basically that support that I got when I had my own health issues, and when I just couldn’t see it anymore.

SPEAKER_2: I’m that person for you if you’re having issues, and we just really analyze this and find out exactly what food is good for you, what is the food that you can use to thrive, because it’s not the same for everyone.

SPEAKER_2: We need to find out what is it for you.

SPEAKER_2: I show you how you can slowly and gently release environmental toxins out of your system.

SPEAKER_2: I put all of my clients on a nutritional cleanse at the beginning of working together.

SPEAKER_2: People always think I have to starve, so it’s the opposite.

SPEAKER_2: I just basically feed them for between one and three weeks, depending on that particular case, with lots and lots of nutrients and make them feel amazing.

SPEAKER_2: The cleanse is really my favorite tool, because if you go through the cleanse, usually days, you just feel so incredibly energized.


SPEAKER_2: When you do something new, there’s a little bit of resistance.
SPEAKER_2: But then when I just see them after 10 days, and they’re just like, Kristina, I have so much energy!

SPEAKER_2: I haven’t felt like this in years.
SPEAKER_2: It’s beautiful to see the transition.
SPEAKER_2: And it’s basically a reminder of how healthy it feels like, because most of us have

SPEAKER_1: Yes, yes, yes! That’s right.

SPEAKER_2: Then I help you to adjust this to your lifestyle, so that you have a program and food

SPEAKER_2: So not the other way around.
SPEAKER_2: So I don’t believe in just bending over backwards just to make it work for you.

SPEAKER_2: So you live your life a certain way, and then just I help you to inject lifestyle tweaks and nutrition in the way that works to support that.

SPEAKER_1: That’s awesome, Kristina. Thank you.

SPEAKER_1: We have the microbiome affecting the chemicals that are surging in your body, that are affecting the way all of your bodily functions are operating your immune system, your mindset, the cognition, I mean, the way your brain is functioning, your sex drive, all of it is interrelated.

SPEAKER_2: Yeah, exactly, it’s all interrelated.
SPEAKER_1: And you gave three tips earlier.
SPEAKER_1: Number one, veggies first, cooking color, lots of fiber. SPEAKER_1: Number two, hydration, hydration, hydration with water.

SPEAKER_1: And number three, reduce your stress intentionally and actively, even if it’s going to meet a girlfriend of yours, taking a walk, doing something that helps to relieve that pressure so that you can begin to get those stress levels down.

SPEAKER_1: Because you have made two very important points here.

SPEAKER_1: Number one, it’s not normal for us to feel the way we feel.

SPEAKER_1: And we do have the power to feel vibrant and healthy and really remember what that’s like.

SPEAKER_1: That is so amazing, Kristina!


SPEAKER_1: All right, you’ve created a special little gift for our listeners today.

SPEAKER_1: I’d love for you to tell them about that before we scoot.

SPEAKER_2: I have a mid-life wellbeing assessment, which is free.

SPEAKER_2: It only takes two minutes and it guides you through the three areas that are important for your health and so that you’re rocking mid-life in the best possible way.

SPEAKER_2: I believe that you will link to it in the show notes and then you can just take that test. See what results come up for you.

SPEAKER_2: I give you some tips immediately, but I invite you to then jump on a call with me and we can fine tune that.

SPEAKER_2: Feel your best.

SPEAKER_2: And I can just give you some more tips on how you can improve your midlife so that you

SPEAKER_1: That’s awesome.
SPEAKER_1: Thank you so much.
SPEAKER_1: I am so grateful that you’ve joined us today.
SPEAKER_1: What is your website so women can find you?
SPEAKER_2: My website is bloomlab.health.
SPEAKER_2: Bloom like the flower, lab like laboratory, and then health like being healthy.
SPEAKER_2: And this is where you find everything.

SPEAKER_2: I have, or I have a lot of free content that you can download just to get a little bit of a feeling of how it is to work with me.

SPEAKER_2: If you add slash link tree, you find everything that is upcoming, any free masterclasses and you can also see all of my courses there.

SPEAKER_1: That’s wonderful.

SPEAKER_1: You have given us so much amazing information today, powerful information, and it is such a reminder, Kristina, that we are not bystanders in our lives.

SPEAKER_1: We are creating our lives.
SPEAKER_1: We have that power to create our lives every single minute, and every small choice counts.

SPEAKER_1: I want to thank you for joining us today and sharing your expertise, your energy, your backstory, your wonderful information about little things that we can start to do today to start feeling better today.

SPEAKER_1: Thank you, thank you, thank you so much! SPEAKER_2: It was a pleasure.
SPEAKER_2: So nice to chat with you.
SPEAKER_1: Yeah, it’s been an absolute pleasure on my end too.

SPEAKER_1: Amazing Ones, before we sign off today, I want to remind you of a couple of things.

SPEAKER_1: Number one, you are in the driver’s seat of your life.

SPEAKER_1: You have the power to think well, to feel good, and to transform your life.

SPEAKER_1: Most importantly, there is only one you.

SPEAKER_1: And, in case no one’s told you yet today, that is the thing that makes you simply amazing.

SPEAKER_1: Thanks for tuning in, big love, and I’ll see you next week.

SPEAKER_1: And that’s the end of the show today, everybody.

SPEAKER_1: I hope it has served you well.

SPEAKER_1: Thank you so much for tuning in.

SPEAKER_1: If you’ve liked what you’ve heard, please drop a review wherever you grab your favorite podcast.

SPEAKER_1: Please subscribe so you never miss an episode.
SPEAKER_1: And please be sure to share this podcast with another woman that you love.

SPEAKER_1: If you’d like to learn more about me or my work, check out my website, colebakerbagwell.com.

SPEAKER_1: Until next time, remember to be super kind to yourself and do your very best to leave everyone and everything just a little bit better.

If you’re ready to unleash your potential and possibilities, click here to learn more about coaching with me.  I’d love to meet you!


Cole Baker-Bagwell

Master Certified Professional Coach

Recent Posts

Jul 10 2024

What Everyone Needs To Know About Vitamin B12 Deficiency

This week, we’re talking about Vitamin B12 deficiency. Here’s what you need to...
Jul 08 2024

The Gut Health, Mindset & Looking Fabulous Connection

Gut health science is empowering us to rethink what we eat, boost our mindset, look fabulous, and...
Jun 20 2024

Mindset Coping Skills For Stress, Anxiety And Panic Attacks

Learn how to manage stress and anxiety with mindset coping skills. Listen now.

Jun 12 2024

Pawsitively Present: What Dogs Can Teach Us About Mindset And Life

This week, we’re talking about what dogs can teach us about mindset and living with unleashed joy,...
Jun 09 2024

Overcoming Adversity and Living Your Dreams With Tamaira Sandifer

Discover how Tamaira Sandifer overcame adversity to live her dreams. Get inspired & learn...
May 29 2024

How To Tame Your Mindset And Transform Your Life

Mindset can be your biggest asset or your biggest liability. This week, we’re exploring how...
May 23 2024

Learning to Fly: How to Navigate Life’s Challenge’s With Pat Wetzel

This week, we’re talking about how to navigate life challenges and learning to fly with...
May 15 2024

Podcast: How To Worry Less & Improve Your Mental Health

This week, we’re talking about how to worry less and improve your mental health by learning...
May 08 2024

How to Live A Joyful Life Featuring Tash Durkins

This week, author Tash Durkins joins us to talk about how to live a more joyful life. We cover...
May 01 2024

The Downside of Expectations, The Upside of Mindset

This week, we’re talking about tricky little suckers called expectations. You’ll learn...