When you’re upset or stressed out, do you ever experience that uneasy, sick to your stomach feeling? What about those fluttering butterflies when something truly amazing happens in your life? As holistic chef and health and wellness entrepreneur, Shayna Terese Taylor says, “the gut is our first brain” and just as it can have a positive or negative impact on our mood, the gut can also be affected by positive or negative external stressors. It turns out those gut feelings might be something to listen to. Not sure what your gut is telling you? We tapped Shayna Taylor to help navigate the connection between gut, stress, and overall well-being, as well as dish the morning routine she swears will transform your wellness journey. 

“Our gut is the starting point for everything related to health. It’s constantly bombarded by toxins and stressors—whether from the food we eat, the air we breathe, or the stress we experience. My journey into holistic wellness and gut health began with my own health struggles at a young age, particularly issues with my skin and digestion. At the time, I didn’t realize that these problems were connected to my gut health. After nearly a decade of trial and error, seeing multiple doctors, and figuring out what worked for me, I began sharing what I’d learned with others. I know the pain of suffering, but I also know how amazing it feels to be well, and that’s what drives my passion for helping others on their wellness journey.”

TWO Surprising ways Stress Impacts your Gut Health

1. SOS: am I in fight or flight?

“Stress management is a fundamental factor in gut health because, scientifically speaking, when the body is in a stress response—often called fight or flight—it shifts into survival mode. In this state, the body doesn't differentiate between types of stress, whether it’s an emotional challenge or a physical threat. It reacts as if it's facing a life-threatening danger, like fighting off a predator. When we’re in fight or flight, digestion is deprioritized. The body is focused on survival, which means it isn't prepared to process or absorb nutrients from food. If we don’t manage the daily stressors of life—whether from work, family, or emotions—our digestive system stays in this survival state, making it difficult to digest food properly. As a result, we may not absorb nutrients efficiently, leading to more harm to the gut microbiome and overall health. This lack of absorption can cause food intolerances, bloating, and other digestive issues. People often mistake certain foods as harmful, when in reality, their digestive system is too stressed to process them. Foods that are usually beneficial, like avocados, can become inflammatory when consumed in a state of stress. By focusing on feeding the microbiome diverse, nourishing foods and supporting digestion, we can heal the gut. When the gut is healthy, it has a positive ripple effect on the entire body, helping to resolve issues such as thyroid imbalances, hormonal issues, and autoimmune diseases. That’s why I believe gut health is the core foundation for overall well-being.”

2. I’m literally “sick to my stomach”.

“You can think of how we often say we’re ‘sick to our stomach’ when feeling anxious or upset. The gut is like a filter for our body, and if it’s not functioning well, the rest of our body suffers. Unfortunately, in today’s world of processed foods and environmental toxins, many people’s gut health is compromised, leading to a variety of issues like brain fog, leaky gut, inflammation, and even skin conditions. In fact, inflammation is at the root of most chronic diseases, and poor gut health is often the trigger. In everyday life, if we are constantly in fight or flight, not only does our digestion suffer, but our nervous system doesn’t have the opportunity to repair and heal the body. Since 80% of our immune system is housed in the gut, chronic stress weakens the immune system, making us more susceptible to illness. This is why learning how to rest, recharge, and manage stress is crucial to maintaining optimal gut health and overall well-being.”

“Grounding your energy and incorporating stress management practices, like meditation being fully present during meals, and expressing gratitude for your food, is so important.”  Read below the only way you will WANT to start your day, thank you Shayna! 

SLOW IT DOWN WITH SHAYNA’S EARLY MORNING RITUAL

“One of the biggest realizations during my gut health journey was recognizing that I had been living in a constant state of fight or flight, likely stemming from childhood trauma. This survival mode carried into adulthood, exacerbated by the fast-paced, success-driven mentality prevalent in American culture. I always felt like I had to work harder and achieve more. It wasn’t until I acknowledged how ungrounded I was and started slowing down that real change began. That’s why I created my morning ritual, which I affectionately call my matcha morning ritual.”

“I begin with greens and minerals, Celtic salt with lemon water, and then move on to my matcha latte and bone broth. After that, I take time to meditate, journal, and ground myself in nature by standing barefoot on the grass. Since moving to Italy, I’m fortunate to have beautiful nature at my doorstep, which makes grounding a daily—and sometimes twice-daily—ritual. This combination of mindfulness, reflection, and connection to nature has been the most transformative part of my wellness practice.”

BONUS: SHAYNA’S TOP 3 GUT HEALTH RECIPES

1. “First is my bone broth recipe, which I consider essential not only for its nutrient density, but also for its role in repairing and strengthening the gut lining — which is crucial for healing conditions like leaky gut. The collagen and gelatin in bone broth are also fantastic for both gut health and skin repair.”

What you’ll need: beef bones, zucchini, carrots, celery, onion, garlic, cloves, thyme, basil, ginger, salt, whole peppercorns.

2. “Second, my go-to gut detox smoothie is something I enjoy almost every morning during the week. It’s great for detoxifying the gut and eliminating bad bacteria. I blend grapefruit, cucumber, parsley, ginger, aloe vera, a tablespoon of ginger, and a pinch of Celtic salt.

3. “Lastly, I swear by my olive oil and lemon shot, made with Shayna’s Kitchen ancient Italian olive oil and organic lemon. This has been a game changer for my gut health. When I took it daily for months, I noticed significant improvements.”

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