Gut Health and Anxiety

If I could turn back time, I'd give my younger self a serious talking-to about the importance of a healthy gut. In fact, I think I could deliver an elevator speech crafted to each version of myself over the decades.

I've learned quite a bit about the gut. I’m a self-declared expert on how to destroy one and equally skilled on the rebuild. I've also learned that each period in life comes with its own challenges, yet one common thread stands the test of time- anxiety.

Hold on while I drop my Steely Dan album on the turntable and play Reelin’ In The Years, the perfect gut health soundtrack.

In your 20s, you’re invincible—or so you think. This is the decade to build solid gut health habits. Enjoy the forgiving resilience of your young gut, but also lay the groundwork for the future.

As my Dad once said, “you can have a beer at the party, you just don’t have to drink ALL the beer at the party”. Some 2025-era admonitions might include ditching the vape pens for smoothie bowls, swapping Natty Lights for some kombucha, and would it kill you to opt for a veggie stir fry made at home on occasion? Wait this is your 20’s, make that a trip to Panda Express instead of a late-night Taco Bell run.

Welcome to the real world, where stress starts piling up. The once-impenetrable armor of your young gut begins to show cracks. This is the time to manage increasing stress loads, ensuring your gut health doesn't suffer. Trust me, this decade will test your mental resilience as well as your digestive one.

By your 40s, you're carrying the baggage from the previous decades. Increased pressures, more expenses, and four decades of living start showing up in your medical records. Your gut health is more critical than ever—keep nurturing it.

In your 50s, regular screenings for all sorts of diseases become the norm. Your gut health journey is a lifelong commitment, but it’s also the key to a healthier, happier future. Colon cancer screenings (I know, 45 is the new 50), dietary adjustments, and a proactive approach are vital.

Spanning every segment of life, anxiety disorders are incredibly common. They were believed to be affecting approximately 301 million people globally in 2019. In the United States, anxiety is the most common mental illness, impacting scores each year.

Recent research has uncovered a surprising ally in the fight against anxiety:

Gut microbes.

Gut microbes produce compounds known as Indoles, which regulate brain activity associated with anxiety. Think of your gut microbes as the "Thunderbolts" from the latest Marvel movie—an unexpected team of superheroes working behind the scenes to keep your brain in check. Perhaps Batman and Robin for the OG’s.

In this study, researchers found that mice without gut microbes showed significantly higher levels of anxiety-related behavior. Introducing live microbes or indoles to these mice reduced anxiety, showcasing the powerful link between the gut microbiota and mental balance. These findings underscore the importance of gut health at every age.

If I could give the high school version of myself advice, the fire hose of information would include this: take care of your gut, and it will take care of you. Just a few simple changes in your diet can turn your mental state from “meh” to “lit.” (and if it’s really lit, they tell me it’s better described as lit AF)

From the forgiving resilience of your 20s to the regular screenings of your 50s and beyond, maintaining a healthy gut is a journey worth embarking on.

Make these changes and we can add Barry Manilow to the gut health soundtrack: I Made It Through The Rain.

Thanks for reading,

Jeff