Your Gut Is Your Second Brain: How Your Digestive Health Shapes Your Mood, Energy & Mindset

Most people think their mood is controlled entirely by their brain…
but the truth is your emotional health begins much lower — in your gut.

Your gut isn’t just a place where food is digested.
It’s a powerful, intelligent system that communicates with your brain every single second of the day. In fact, it’s so influential that scientists call it “the second brain.”

If you’ve been dealing with anxiety, mood swings, brain fog, irritability, low energy, or unexplained emotional dips, your gut might be signaling that something needs attention.

Let’s break down exactly how your gut influences your mental health — and what you can do today to strengthen your gut-brain connection.

Your Gut Makes 95% of Your Serotonin — Not Your Brain

When people hear “serotonin,” they think brain chemical, but here’s the surprising truth:

👉 About 95% of your serotonin — your “feel-good hormone” — is made in your gut.

Serotonin plays a major role in:

• Mood stabilization

• Happiness

• Motivation

• Sleep

• Appetite

• Digestion

• Emotional regulation

If your gut is imbalanced, inflamed, or lacking healthy bacteria, your body can’t produce serotonin efficiently — and your mood pays the price.

This is one of the biggest missing links in mental wellness.

Your Gut and Brain Are Constantly Talking — Through the Vagus Nerve

Your gut and brain are connected by a superhighway of communication called the vagus nerve — a long nerve that sends signals both ways, all day long.

When your gut is healthy, the messages being sent to your brain sound like:
✔ “We’re calm.”
✔ “We’re balanced.”
✔ “We’re safe.”

But when your gut is inflamed or out of balance, the messages change dramatically:
✖ “We’re stressed.”
✖ “We’re overwhelmed.”
✖ “We’re irritated.”
✖ “We’re anxious.”

Your brain responds to the gut’s signals — not the other way around.

This is why improving gut health often leads to noticeable emotional transformation.

Poor Gut Health = Poor Mental Health

Imbalances in the gut microbiome can cause (or worsen):

1. Increased Anxiety & Depression

An inflamed gut sends distress signals that elevate stress hormones and reduce serotonin availability.

2. Brain Fog & Memory Problems

Your brain depends on nutrients absorbed through the gut.
When digestion is impaired, thinking becomes slower, foggier, and less sharp.

3. Mood Swings & Irritability

Your gut bacteria influence hormones, neurotransmitters, and inflammation — all of which affect mood stability.

4. Low Stress Resilience

A stressed gut means a stressed nervous system.
You become more reactive, overstimulated, and emotionally sensitive.

This is not “all in your head.”
It’s deeply connected to your gut.

How to Strengthen Your Gut–Brain Connection

The beautiful thing is that gut health can be improved — sometimes dramatically — with simple, intentional habits.

Here are TRE-approved strategies to nourish your gut every single day:

1️⃣ Add More Probiotic-Rich Foods

These foods introduce beneficial bacteria into your gut:

• Greek yogurt

• Kefir

• Sauerkraut

• Kimchi

• Miso

• Tempeh

• Kombucha

Just a few servings per week can positively shift your microbiome.

2️⃣ Prioritize Fiber Every Day

Fiber acts as fuel for healthy gut bacteria.

Great sources include:

• Leafy greens

• Oats

• Beans & lentils

• Berries

• Nuts & seeds

• Sweet potatoes

Fiber = a happier, healthier gut.

3️⃣ Eat Fermented Foods Regularly

Fermented foods improve digestion, reduce inflammation, and enhance nutrient absorption.

Adding even 1 tablespoon of sauerkraut or ½ cup of kombucha per day can make a visible difference in mood and digestion.

4️⃣ Drink More Water

Hydration helps your gut move waste, absorb nutrients, and maintain a healthy environment for bacteria.

5️⃣ Reduce Ultra-Processed Foods & Excess Sugar

Sugar feeds harmful bacteria and increases inflammation — both of which can worsen anxiety and mood swings.

6️⃣ Add Anti-Inflammatory Foods Daily

Your gut loves:

• Avocado

• Olive oil

• Salmon

• Turmeric

• Ginger

• Berries

• Dark leafy greens

These foods reduce inflammation and support serotonin production.

A Healthy Gut = A Happier Mind

Your gut doesn’t just digest food — it shapes your mood, energy, confidence, and emotional resilience.

When your gut is nourished, your brain receives clearer, calmer, more positive signals.
Your focus improves.
Your mood stabilizes.
Your stress response softens.
Your mind feels lighter, clearer, and more grounded.

This is why taking care of your gut is one of the most loving things you can do for yourself — physically and emotionally.

Ready to Support Your Gut & Emotional Wellness? TRE Has You Covered.

You don’t have to figure this out alone.
Inside The Relentlessly Empowered store, you’ll find practical, simple tools to support your gut, your mood, and your overall well-being:

✨ Free nutrition guides
✨ Anti-Inflammatory 30-Day Meal Plan
✨ Smoothie & juice guides
✨ Daily wellness checklists
✨ Journals for stress, mindset & gratitude
✨ Mocktail guides to reduce inflammation
✨ Low-cost mini-ebooks & habit trackers

All created to help you feel better from the inside out — one simple step at a time.

👉 Explore FREE & low-cost resources at TheRelentlesslyEmpowered.com
and strengthen your gut, mind, and mood with support you can trust.

Magnesium: The Calming Mineral Your Body & Mind Are Begging For

If you’ve been feeling more anxious, tense, overwhelmed, or emotionally drained lately, it might not just be “stress”…
It might be magnesium deficiency — one of the most common nutrient deficiencies in the world and one of the most overlooked.

In fact, research shows that up to 75% of people are not getting enough magnesium, and this one mineral plays a role in over 300 reactions in the body, including how you sleep, how you handle stress, and how your nervous system responds to life.

Let’s break down how this powerful mineral works, how deficiency affects your mood, and simple ways to naturally increase your intake so you can feel calm, grounded, and in control again.

Why Magnesium Matters for Your Mood, Stress Levels & Nervous System

Magnesium is often called “the calming mineral” — and for good reason.
It directly affects:

✨ your stress response
✨ your sleep quality
✨ your ability to relax
✨ your emotional regulation
✨ your muscle and nerve function
✨ your brain’s ability to communicate clearly

When magnesium is low, your nervous system becomes overstimulated.
This means everyday stressors feel bigger, small problems feel heavier, and emotional balance becomes harder to maintain.

Signs You May Be Low in Magnesium

A deficiency doesn’t always show up as one obvious symptom.
It often looks like a collection of things you’ve been blaming on stress, hormones, or “just life.”

Here are the most common signs:

1. Anxiety & Panic Attacks

Low magnesium increases adrenaline release and makes your system more reactive.
This can heighten feelings of fear, worry, or panic — sometimes out of nowhere.

2. Trouble Sleeping

Magnesium helps relax your muscles and regulate melatonin.
Low levels can cause restlessness, tossing and turning, or waking up through the night.

3. Muscle Tension & Headaches

If your shoulders are always tight or you get frequent headaches, magnesium may be the missing piece.
It's essential for muscle relaxation and proper nerve signaling.

4. Mood Swings & Irritability

Your emotional regulation depends heavily on magnesium.
When levels are low, irritability increases, patience decreases, and everything feels “just a little too much.”

These symptoms aren’t random.
They are messages from your body that your nervous system needs support.

Top Food Sources of Magnesium

You can increase your magnesium intake through delicious, nutrient-dense whole foods.
Here are some of the richest natural sources:

🥬 Dark Leafy Greens

Spinach, Swiss chard, kale, collard greens — all excellent ways to boost magnesium daily.

🎃 Pumpkin Seeds (Pepitas)

One of the highest plant-based magnesium sources.
Perfect for salads, snacks, smoothies, or trail mix.

🍫 Dark Chocolate

Yes, your cravings might actually mean something.
Choose 70% cacao or higher for real benefits.

🥑 Avocado

Creamy, satisfying, and loaded with healthy fats and essential minerals — including magnesium.

Adding just one or two of these foods per day can make a noticeable difference in your mood, sleep, and stress resilience.

Why Your Nervous System Needs Magnesium

Every time your body tries to calm down, relax, concentrate, or sleep… magnesium is involved.

When your levels are optimized, you may notice:

✨ improved sleep and deeper rest
✨ fewer muscle cramps or tension
✨ calmer emotional responses
✨ reduced anxiety levels
✨ better focus
✨ less irritability
✨ more balanced hormones
✨ improved digestion

Magnesium is like the “oil” that keeps your nervous system running smoothly.
Without it, everything feels harder.

How to Support Your Magnesium Levels Naturally

Here are simple ways to keep your levels steady:

✓ Eat magnesium-rich foods daily

Add greens to dinner, avocado to breakfast, pumpkin seeds to snacks.

✓ Reduce high-sugar and ultra-processed foods

These increase magnesium excretion and deplete your reserves.

✓ Stay hydrated

Magnesium absorption improves with proper hydration.

✓ Consider magnesium supplements

Forms like glycinate or citrate support relaxation, sleep, and nervous system health (always consult your provider).

Small daily upgrades can make a huge difference in your mood, energy, and overall emotional balance.

You Deserve to Feel Calm, Rested & Grounded — Every Day

If you’re on a journey to support your mental, emotional, and physical wellness through simple, sustainable habits…

You don’t have to do it alone.

Inside The Relentlessly Empowered Store, you’ll find a full library of resources to help you take the next step with confidence:

✨ FREE wellness tools
✨ Anti-inflammatory meal plans
✨ Mindset journals
✨ Smoothie & mocktail guides
✨ Self-care checklists
✨ Daily habit trackers
✨ Low-cost nutrition resources
✨ Faith-based encouragement tools

Your healing is not a guessing game — it’s a journey.
And TRE has every tool you need to support it.

👉 Explore FREE & low-cost health and wellness resources at TheRelentlesslyEmpowered.com
and take your next empowered step today.