STRESSED GUT:

HEALING
LEAKY GUT

DIET & LIFESTYLE GUIDE

Restore Health to the Adrenals, Kidneys and Thyroid

What is Stressed Gut?

Causes of Stressed Gut include emotional stress, thyroid issues, adrenal fatigue, high cortisol
and high estrogen levels.
Here’s an interesting fact: 90 percent of serotonin is released in your GI tract! When we become
stressed emotionally, this directly affects our intestines and the microbes that line our gut wall. If
we are frustrated by a traffic jam, worried about a loved one or building up tension in a busy day,
our bodies release stress hormones (such as cortisol or norepinephrine).
These are the same hormones we need in dangerous fight-or-flight situations, but for our
everyday stresses, they’re usually overkill. They can throw the ecology of your gut out of whack.
When stress hormones are released, this essentially shuts down our digestive system and our
immune system.
Why? In case we need to run for our lives, all of our energy goes to different systems of the body
that heighten awareness and physical strength. It’s a normal response to have, but it’s not
sustainable for long periods. And every time it happens, we are left unprotected from infection
and an overgrowth of bad bacteria in the gut.

Diet
High in foods that boost immune function, reduce inflammation, digest easily and rank high in B
vitamins and omega-3s — as well as those packed with selenium and magnesium.
Supplements
Probiotics, adaptogenic herbs to combat stress (including licorice root and ashwagandha), vitamin
B12, selenium and L-glutamine.

Lifestyle
Address the root causes of Stressed Gut, such as chronic stress on the small intestine that causes
nutrient malabsorption. This malabsorption and chronic inflammation in the gut will then lead to
issues with the adrenals, kidneys and thyroid gland. Those with these issues tend to overexert and
exhaust themselves, may be workaholics, deep thinkers, sensitive, determined and may have
experienced serious emotional or physical life trauma.

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In other gut types, eating the wrong foods can cause mental states such as depression or anxiety.
With Stressed Gut, it works the other way around: It starts with a stressful mental state. The result
is more than what we bargained for because it can lead to:

• Impaired absorption of nutrients

• Reduced oxygen to the organs

• Less blood flow to the digestive tract — four times less

• Fewer enzymes in the gut — up to 20,000 times fewer

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5-STEP STRATEGY FOR
HEALING STRESSED GUT
In order to overcome Stressed Gut, follow these 5 steps:

1 Know the Cause of Stressed Gut

2 Eliminate Foods Toxic to the

Adrenals, Kidneys and Thyroid

3 Consume Therapeutic Foods

4 Treat with Supplements

5 Transform Your Lifestyle

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1 Know the Cause of Stressed Gut
As stated earlier, the cause of Stressed Gut can be emotional stress, thyroid issues, adrenal
fatigue and high cortisol (stress hormones) levels.

Gut bacteria detect when the body’s under stress. In fact, during times of stress, gut bacteria
become less diverse and increase in the number of potentially harmful bacteria. Of course, these
changes can also lead to immune imbalance and being more susceptible to infections or
sickness.

That’s why it’s important to focus your efforts on restoring the overall health of your gut,
especially as it relates to managing the health of your adrenal glands, kidneys and thyroid —
all adversely affected by stress.

When the body’s under stress, it activates the secretion of hormones and constricts blood
vessels and involuntary muscles of the body — leading to increased heart rate, glucose
metabolism and oxygen consumption. The adrenal glands (two walnut-shaped glands that sit on
top of the kidneys) kick in, too, during stress.

The adrenals secrete hormones such as cortisol, epinephrine and norepinephrine, and they
regulate the body’s stress response. When stress is high or nonstop, high amounts of cortisol are
released, leaving the body’s resources depleted and unable to adapt to the stress. This can even
lead to a condition called adrenal fatigue.

However, the hormones secreted by the adrenals are also directly related to thyroid health. The
thyroid is a butterfly-shaped gland located in the lower neck and plays a big role in the body’s
metabolic processes. The truth is that healthy thyroid function is dependent on healthy adrenal
glands.

Stressors such as demanding work schedules, aggressive deadlines, illness, strained

relationships, emotional stress and more can lead to Stressed Gut. However, other “unseen”
stressors such as leaky gut, blood sugar swings, food intolerances (particularly gluten),
environmental or food toxins, inflammation and more can also cause Stressed Gut. For instance,
gluten can trigger autoimmune responses, including Hashimoto’s thyroiditis, in those who are
gluten-sensitive. All of these “unseen” stressors can cause the adrenals to pump out even more
stress hormones.

That’s why eating foods high in probiotics, enzymes and B vitamins (particularly vitamin B12) are
important because they directly support these organs. Probiotics, magnesium and B vitamins are
stress fighters, while B12 helps with proper cellular function as well. Likewise, foods rich in
omega-3 fatty acids support healthy inflammation levels and more.

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2 Eliminate Foods Toxic to the
Adrenals, Kidneys and Thyroid
Here are foods that can contribute to a Stressed Gut:

High-sugar foods create swings in blood

sugar (a body stressor in itself) and mood
swings, both of which can lead to
emotional stress and more.

Caffeine is a stimulant that can increase

anxiety, which stimulates the adrenals,
can harm the thyroid and can also put
pressure on the kidneys and adrenals.

Alcohol can provoke anxiety and is not a

positive way to manage stress.

Processed and refined flour is converted

to sugar in the body, leading to
fluctuations in blood sugar and mood
swings, both of which are strong stressors
on the body.

Grains can quickly turn into sugar and

overstress the body. Replace grains with
more vegetables, fruits, beans, healthy
fats, quality protein and starchy
vegetables.

Cold foods, like drinking ice water or

constantly eating salads, can make the
digestive system have to work much
harder. Instead, aim for more meals like a
bowl of warm bone broth chicken
vegetable soup and drinking a warm cup
of tea during the day.

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3 Consume Therapeutic Foods
To heal Stressed Gut, eating the right foods is vital. For
this type of leaky gut, my recommendations include:
Salty foods as well as dark-colored foods — those that are purple, black or blue —
are mainstays for Stressed Gut people. Choose fresh wild fish, grass-fed beef and
bison, free-range chicken, organic turkey, organ liver from beef and chicken, beans,
seaweed and sea vegetables, miso, figs, blueberries, blackberries, eggplant, kale,
wild rice, walnuts and black sesame seeds. These foods contain specific nutrients to
support the kidneys and adrenals.

Foods filled with probiotics and enzymes — such as probiotic-rich yogurt, kefir,
fermented vegetables, sprouted foods, raw veggies and fruits — keep your probiotic
and enzyme levels up.

Foods high in B vitamins — such as grass-fed beef, liver, poultry, spirulina and green
leafy vegetables — help regulate mood, bust stress and boost cellular energy.

Sea salt should be used instead of iodized salt. Sprinkle a bit on each meal to support
hydration.

Foods high in magnesium — such as sprouted seeds (pumpkin, chia, flax, sesame),
sprouted nuts, avocados, spinach, chard, figs and sea vegetables — calm the nerves.

Foods high in omega-3 fatty acids — such as wild cold-water fish, wild salmon,
grass-fed meats and sprouted seeds — can reduce inflammation and help stabilize
mood.

Foods high in protein and amino acids — like bone broth, beef and chicken liver,
grass-fed meat from bison and beef, poultry, wild game and wild-caught fish—
support metabolism and hormone balance.

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4 Treat with Supplements
Here are some supplements that
can help with Stressed Gut:
Ashwagandha is an adaptogenic herb that helps the
body adapt to fight stress better and improves DHEA-S
(the most abundant steroid in humans), helping your
body manage stress and get quality sleep. Other
adaptogenic herbs that may help include licorice root,
rhodiola and holy basil (tulsi).

Vitamin B12 supports cellular energy and improves

thyroid and adrenal function.

Selenium relieves oxidative stress.

L-glutamine is an amino acid that reduces gut stress

and helps heal the intestinal lining.

Probiotics help establish a normal balance of microbes

in your gut, which improves the way your body deals
with stress.

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5 Transform Your Lifestyle
According to ancient Chinese medicine, those who experience Stressed Gut tend to have
those particular problems because their primary emotional responses when facing
conflicts are fear, indecisiveness or uncertainty. On the flip side, Stressed Gut people are
also known for their strong wills, uncompromising determination and using caution when
approaching situations or people.

They’re also creative, sensitive, reflective, persuasive, effective and deep thinkers — all
attractive personal traits. In order to completely heal Stressed Gut, you must address
those emotions as well as the precipitating factors.

It’s also important to note that those with Stressed Gut are seemingly always up for
challenges, but to meet those challenges, they can become hermit-like and turn into
workaholics. By the same token, Stressed Gut people also value family, friends and
remaining in contact with people.

You can see how being a hermit-like workaholic who also wants to be with people he or
she loves can cause stress. It’s difficult to do both of those effectively — working all the
time and being fully engaged with important people in your life — as both can lead to
continual stress.

It’s a constant balancing act, so the challenge for Stressed Gut people is to put fear and
indecisiveness in its place and to fully express creativity while participating in and
enjoying life.

For those who are wired emotionally like this, it’s common for them to put stress on their
adrenals, kidneys and thyroid, leading to digestive issues, including leaky gut. In fact, it’s
not uncommon for Stressed Gut people to also have urinary issues, low libido, infertility
and other hormone-related problems.

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In order to reduce total-body toxicity of your mind, body and
emotions, begin following these action steps:

1 Find and have available three “go-to” stress relievers that work for you. These could be taking
a few deep breaths, stepping outside for a few minutes, reminding yourself to just “let it go,”
perking up your posture and carrying yourself confidently (stress can make you hunched
over) or planning something you look forward to at the end of your stress-filled day.

2 Be sure to carve out time to socialize and take a break from work. Because Stressed Gut type
individuals tend to take on a lot of challenges work-wise and retreat to get it done, it’s
important to schedule and engage in social time and remove yourself from the isolating work
vortex. Just like you have a work schedule, you need to have a set “fun time” and “relaxation
time” in your weekly schedule.

3 Exercise for at least 30 minutes every other day. Choose something you enjoy, such as Pilates
or yoga. Exercise is a great stress-buster. Join a family member, friend or group of friends for
your exercise time. The socialization will be good for you.

Meditate, try guided imagery or listen to mellow music for at least 10 minutes each day. Let

4 your mind and body de-stress with meditation -- maybe by reading scripture or other
uplifting, calming content. You can also try guided imagery, which is designed to use your
imagination to relax you. For example, if you love the beach, imagine yourself there — with all
the sights, sounds and smells — and soak it in. Music can also help you keep stress in its
place. Try something soothing or that gives you happy thoughts.

Taking a detox bath is one of the best ways to relieve stress. In the evening after dinner, add

5 one cup of Epsom salts and 20 drops of lavender oil to a hot bath and soak for 20 minutes.
Then drink a warm glass of chamomile tea.

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Stressed Gut Daily Routine
Everyone’s schedule is different, but here’s 9-to-5 work weekday
timeline for your new daily routine. You can tweak it as you need to.

7:00 a.m. Upon Waking

Take a few minutes to breathe deeply to start out your day more relaxed. Also, be sure to
plan something you can look forward to at the end of your day.

8:00 a.m. Breakfast and Supplements

Enjoy a Stressed Gut-friendly breakfast, such as a veggie omelet or yogurt and berries.
Pack your lunch and snacks (if you didn’t the night before) and take your first round of
supplements including probiotics, vitamin B or B-complex and L-glutamine.

10:00 a.m. Herbal Tea

Drink an 8–16-ounce glass of warm herbal tea like tulsi or licorice tea.

12:00 p.m. Lunch

Lunch can be light, and it could include a large salad with avocado or a warm bowl of
bone broth soup.

5:00 p.m. Get Active

Do a fun workout in a group setting like barre, Pilates, yoga, crossfit, spinning, weight
training or burst training.

6:30 p.m. Dinner and Supplements

Make sure you follow through on what you had planned in the morning to do after your
work day was finished. Dinner should include B-vitamin packed foods, such as grass-fed
beef and green leafy veggies (like kale or spinach). Take your supplements at this time,
including probiotics, vitamin B or B-complex and L-glutamine.

8:00 p.m. Before Bedtime Bath

It’s time to take a nice relaxing bath. Add one cup of Epsom salts and 20 drops of
lavender oil to a hot bath and soak for 20 minutes. Then drink a warm glass of chamomile
tea.

10:00 or 10:30 p.m. Bedtime

Turn off the TV an hour before bed and spend some time reading a relaxing or uplifting
book.

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