Your Gut Instinct by Carolyn Russell

Practical & Therapeutic Approaches To Enhancing The Gut-Brain Connection: Improve gut-health naturally, support healthy weight management, reduce stress and improve mental health

The goal of Your Gut Instinct is to educate and empower readers with practical, science-backed strategies to optimize gut health, enhance the gut-brain connection, and achieve lasting physical and mental well-being.

Your body and mind are more connected than you might think. This book breaks down how your gut health affects your mood, energy, and overall well-being. It’s not just about digestion—it’s about how small changes in what you eat and how you live can sharpen your mind, ease stress, and improve your health in ways you never expected.

Blending science with everyday wisdom, Your Gut Instinct lays out a practical approach to taking control of your health. With clear guidance and actionable strategies, it makes the gut-brain connection easy to understand—and even easier to apply.

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Excerpt from Your Gut Instinct © Copyright 2025 Carolyn Russell

Introduction

Have you ever considered that beyond the brain in your head, there might be another “second brain” hidden somewhere within your body? It may sound odd or even ridiculous at first, but the truth is, it is a fascinating fact.

Let’s visualize a scenario many people can relate to: You wake up on the wrong side of the bed, feeling a bit off. You know why you feel so uneasy. You didn’t sleep so great the night before because you spent the whole night preparing for a presentation at work today. Public speaking isn’t exactly your strength, and the fear of messing up causes you anxiety.

Who knows, you could forget what you have to say, not say enough in the allocated time, or fail to answer questions correctly during ‘question time’. What if you look ridiculous during the presentation?

Dear Lord! Now your stomach’s turning really bad, and you feel a bit lightheaded.

And as if the mental battle you are facing isn’t enough, your keys suddenly vanish and you can’t find them. This means one thing: you’re going to be late for work. Could your day get any worse?

We have all been there, whether it be a presentation at work or school, a big event like a wedding or a birthday, a job interview, meeting your spouse’s family, or just a nerve-wracking experience in general. Stress and incessant worrying can take a toll on your digestive system. It’s almost like they team up to wreak havoc on your gut health.

Think about it: why do we get that ‘pit feeling’ in the depths of our stomach when we are about to do something out of ‘our’ ordinary that causes us to worry? Or when you feel incredibly nervous, it feels like there are butterflies in your belly, and you find yourself in need of one too many bathroom visits?

Or have you ever listened to your gut and not gone somewhere you wanted to because you just felt like you shouldn’t? You don’t know why, but you felt so sure of your decision. And you also feel like it came from your stomach? Crazy, I know.

The gut and brain are a bidirectional communication system, like two best friends chatting away. You could say it’s a two-way street, as several studies have shown that they are closely connected. Both organs communicate effectively and constantly, and establish a hidden gem of information—that the gut is not just an organ for digestion, but it plays a pivotal role in your overall well-being.

Over the years, increasing evidence has it that the gut microbiota is associated with several mental and gastrointestinal disorders, with the number of individuals experiencing it rising every day. If the gut can significantly impact the brain, nurturing our gut health is of utmost importance to improving mental health, particularly in today's modern society.

With over thirty years of experience as a holistic health coach, I have dedicated my career to understanding the intricate and complex relationship between the gut-brain axis and overall health. I possess a strong desire to make a positive impact in the lives of people through my writing, providing them with the necessary tools they need to take control of their well-being.

Achieving true wellness requires you to fully understand and address the root cause of whatever problem it is you’re facing. And the foundation of my holistic health philosophy is based on that. Each word penned in this book is a testament to illuminating the path toward holistic health for readers around the globe. This book not only enlightens you on the
gut-brain connection but also focuses on therapeutic approaches and practical solutions that help bridge the gap between science and daily life.

In the chapters that follow, I will provide you with detailed and relatable explanations of the gut-brain axis, dietary modifications, meal plans coupled with recipes, mindfulness exercises, and many other holistic approaches that could be integrated into your daily life to sustain healthy living.

Every piece of information in this book is backed up by scientific research and simplified—there’s no technical jargon over here! It's all about making it easy to understand for everyone.

This book is simple, effective, and relatable to everyone. It is my gift to you, and it’s yours to keep. I hope you use it as a guide in your journey to understanding and maintaining a healthy gut and overall well-being.