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The Wildly Overlooked Connection between the Nervous System, Digestion + Hormones with Megan Gerber RD · Nourished Fertility

0:00
Well, hey there and welcome back to the Nursing Women Podcast.
0:02
This is Victoria Myers, your host, period recovery specialist and
0:05
fertility dietician, and I cannot wait to share this episode with you
0:12
because here's what no one tells you about when you lose your period.
0:15
It is not just about the pure loss.
0:18
Your digestion takes a hit too.
0:20
Constipation, bloating, acid reflux, IB Slike symptoms.
0:25
Maybe they creep in slowly or maybe they've been your normal for years.
0:29
Now, if this is you and your period is missing, your nervous system
0:33
is likely in survival mode, and if your nervous system is dysregulated.
0:38
So is your gut.
0:41
This week on the podcast, I sit down with gut health dietician, Megan from
0:45
Grounded Nourishment to unpack this wildly overlooked connection between your
0:49
nervous system, digestion and hormones.
0:52
Because if you're on the path to peer recovery, or you're trying to get
0:55
pregnant, naturally healing your gut and regulating your stress response.
1:00
Isn't optional, it's essential.
1:03
So in this episode we talk about why women with peer loss often
1:07
deal with chronic constipation, bloating, and food sensitivities.
1:10
How nervous system dysregulation AKA, like that feeling like always
1:15
being on, uh, how that shuts down digestion and hormone production.
1:19
The exact reason why stress undereating and over exercising lead to poor
1:24
gut motility and missing periods.
1:27
How you can use simple practices like breath work, bitters and simple
1:31
vagus nerve practices to get your gut and your cycle back online.
1:35
And the trauma gut fertility link that no one talks about enough.
1:39
This is definitely for you if you're a high achiever doing
1:41
everything right and you feel stuck.
1:43
You don't know why you have appeared loss, you can't get pregnant, and you
1:47
have such terrible digestive issues
1:50
And here's just a little bit more about our special guest on
1:53
the podcast today, Megan Gerber.
1:55
She's a functional medicine dietician, a breath work teacher, and the
1:58
founder of Grounded Nourishment.
2:00
She's also the co-founder of Jewish Digestive Bitters, and we talk about those
2:05
bitters at the end of this episode, which I love them by the way, and use them.
2:08
Self.
2:09
Meg specializes in helping women heal from chronic digestive issues by addressing the
2:13
root cause, not just through nutrition, functional testing and supplements, but by
2:18
naming what often gets overlooked stress.
2:21
And her practice.
2:22
Stress isn't just a buzzword.
2:24
It's the elephant in the room that can wreak havoc on gut
2:26
health and stall healing.
2:28
While the wildness world often says, we are what we eat,
2:31
Meg takes it a step deeper.
2:33
She says, we are what we digest and absorb The truth anchors her approach
2:37
when that integrates nervous system regulation as a non-negotiable part of
2:42
gut healing, whether it's through mindful eating, parasympathetic breath work,
2:45
or EFT.
2:46
Tapping Meg helps her clients reconnect with their bodies, calm their systems,
2:51
and finally experience relief.
2:53
Without further ado, let jump into this incredible episode
2:56
with special guest Megan Gerber.
2:58
Hello, Megan.
2:58
Welcome to the Nourish Women Podcast.
3:00
I am elated that you're here today.
3:03
Hi Victoria.
3:04
I'm so happy to be here and I love that we started with breaths 'cause
3:07
that's right in alignment with me.
3:09
Yeah.
3:10
I love starting off podcasts with that.
3:11
For the people listening, I always ask people to take deep breaths with me.
3:14
I just think it helps me get like.
3:16
Uh, my jitters out, you know, and I get like really centered and grounded,
3:19
which obviously helps in a one-on-one conversation knowing a thing.
3:23
Yeah, I love it.
3:24
Okay, so we are gonna have such a fun conversation today.
3:27
We're gonna talk a lot about digestion.
3:29
We're gonna talk about nervous system regulation, what that has to do
3:32
with digestion, and even talk about the role bitters play in helping
3:35
us improve how we digest food.
3:37
I am.
3:38
Like I said, so pun for this conversation, 'cause my audience is obviously people
3:42
who often really struggle with digestive issues, especially constipation
3:46
and bloating, and I just have a feeling that you can relate to that.
3:50
Mm-hmm.
3:50
So as well as like all the work you do in your practice.
3:53
So let's just start first with, for the person who's listening, who is not yet.
3:56
Met you, introduce yourself, tell us who you are and the work you do.
4:01
Yeah, so I am the founder of Grounded Nourishment.
4:04
I'm a gut health dietician and I practice functional medicine.
4:08
Um, I'm also the co-founder of Joh Bitters.
4:10
As you mentioned, it's a digestive bitters company.
4:12
So we can get into that a little bit more.
4:14
And I would say like more specifically, I specialize in helping women who.
4:19
Generally struggle with frustrating chronic bloat, constipation,
4:23
IBS to help them relieve their symptoms and reclaim their life.
4:26
And a facet of my work is addressing and looking at a little bit
4:31
more deeply the nervous system.
4:32
I found that as a new dietician, I was working with two functional doctors and
4:38
there was a lot of go manager stress.
4:41
Stress is playing a role.
4:42
It's just stress, but not really teaching people what to do about it.
4:46
Just kind of saying like, go meditate.
4:48
And so I've spent a lot of time, energy, and training, uh, going deeper on
4:54
things like meditation, EFT, tapping, breath work to really help empower and
5:00
instill tools in people so that they can leave with something tangible.
5:04
I love that because you're right.
5:06
I think it is such a common conversation, like for even people who love to listen
5:09
to health podcasts like this one and others, like we tell people all day to
5:13
focus on managing their stress, but the actual tools are rarely received yet.
5:18
That is the very thing that's gonna help them manage the stress.
5:21
So we're definitely gonna get into that today.
5:23
Um, let's just start first with, uh, do you have your own
5:25
personal journey with gut health?
5:27
Like why did, why did you decide to specialize solely in helping
5:31
women who are struggling with.
5:32
Bloating, constipation, and IBS.
5:34
Yes, all of those symptoms are very near and dear to me.
5:38
Um, I struggled really since childhood with chronic constipation.
5:43
I was like the little one who needed suppositories.
5:46
My mom like remembers having to give those to me, so I was just like
5:50
kind of sick from even a young age.
5:52
But then, um, it kind of became my norm to just have.
5:56
You know, multiple days go by without a bowel movement and acid reflux.
6:00
And in 2013 I was actually diagnosed with celiac disease confirmed
6:05
through an endoscopy with a biopsy.
6:07
It was kind of came as a surprise to me because at the time I was on a college
6:11
kid diet of like pasta and beer and I very much was like, I don't even think
6:16
I eat that much gluten, even though I clearly was but didn't think I was.
6:20
And I'm like, piece some beer.
6:21
Like, woo.
6:22
Literally.
6:22
I was like, I'm not.
6:23
Sensitive to it, I'm fine, but I had that clear, um, mow long per se picture
6:29
of the VII in my small intestine, just kind of like flattened out.
6:34
And so, um.
6:36
There's actually a lot of autoimmune in my family as well.
6:38
And so what was particularly interesting is I, when I was diagnosed
6:42
in a conventional GI office, they really gave me just a couple of
6:46
materials, like a gluten-free guide, a restaurant that was gluten-free
6:49
near me and kind of sent me on my way.
6:51
And basically were like, if you go gluten-free, you're just
6:53
gonna magically get better, like everything's gonna go away.
6:56
And actually a lot of my symptoms got worse in the years following.
7:00
I kind of went through this.
7:02
Like rollercoaster experience of like worse, better, worse, better.
7:06
And as I look back on that, a lot of that had to do with my gut brain connection
7:11
and how my mindset around my healing was really skewing my physical symptoms.
7:16
And so this isn't to say that it's just all, it was all in
7:19
my head, but it is to say that.
7:22
Me telling myself, my body's broken.
7:25
No one's gonna wanna date me.
7:26
How am I gonna travel like this?
7:28
Gluten-free is so inconvenient, my life is over.
7:30
That had a really big impact physically and almost had kind of a
7:35
traumatic experience, um, edge to it for, for me as from a diagnostics.
7:40
Diagnostic standpoint just because of how I, where I was in my life at
7:44
the time, just like being a sorority girl in college, drinking beer.
7:47
It was such a life flip for me.
7:50
And so through that experience, I started pursuing, um, at the time
7:55
what felt like more woowoo modalities.
7:57
Now it's much more popularized and recognized to do things
8:00
like acupuncture or energy medicine, um, and then going down.
8:05
The path of functional medicine as well with different doctors and practitioners,
8:09
and found also in my own individual experience that yoga, specifically,
8:15
I would always leave a yoga class feeling like my tummy felt better.
8:18
And so I started to get curious about that and became even more kind of enlightened
8:24
by how breath really was playing a role for me when I would take deep breaths
8:28
and when I would get into my body.
8:30
It would calm a lot of things down and help my digestion
8:33
work a little bit better.
8:35
At the time, I couldn't really scientifically explain that, but I can get
8:40
into, you know, more specifically like why that makes sense to me now in terms of.
8:44
The impacts of things like presence, practices and getting
8:48
the body into parasympathetic mode.
8:50
And so really organically through my own experience, I ended up pursuing more of
8:56
these, uh, mind body medicine modalities as I came to really recognize the
9:01
power of the nervous system in allowing really the body to what I would call.
9:06
Open to the more physical aspects of healing, like the
9:10
testing and the supplements.
9:12
And um, I will just say in my own experience, I had the same, pretty
9:16
much same set of supplements do completely different things for me
9:20
at two different seasons of my life.
9:23
Um, treating SIBO specifically, there was one season I was in where I was extremely
9:28
stressed and really my body was quite.
9:30
Stuck in a lot of ways, including emotionally, and those supplements just
9:35
didn't move the needle, whereas years later, they completely moved the needle.
9:39
And so I think that really speaks to, um, the power of the nervous
9:43
system and the mind body connection, which we can, we can go into more
9:46
deeply too, if that would help.
9:48
Let's just go ahead and dig straight in, shall we?
9:49
Because I think it's such a, a really unique perspective on digestive
9:53
health and obviously I love that you do functional lab testing.
9:56
I think that's so important.
9:58
Um, not my area of specialty for sure, but something we refer out and I just, I
10:01
see the benefit of it so tremendously and.
10:04
Like I said, it's pretty rare to find people who will talk
10:07
about nervous system regulation.
10:09
In our work, it's important because I work with people who undereat
10:12
and have chronically dieted and disordered eating, so they're obviously
10:15
people who are really dysregulated.
10:17
Mm-hmm.
10:18
So it's something I've always been really fascinated by, and I'll even
10:20
say like from a body image lens, like.
10:23
People who have negative or high levels of distress in their body often are
10:26
very dysregulated in their bodies too.
10:28
Yeah, yeah.
10:29
Um, so that's kind of more the lens.
10:31
I'll always take it 'cause that's my role in the work that we do with our clients.
10:34
However, obviously with your clients it's really digestion focused.
10:37
So I'd love for you maybe just start first for the person listening, like, explain
10:42
what our nervous system is because that.
10:43
Foundation's always really helpful.
10:45
Yeah.
10:45
And then there, take it and explain like what that role plays in digestion
10:50
and why they really need to think about their nervous system if they
10:53
are someone who like you, you know, had struggled with or still struggling
10:57
with constipation, bloating, IBS.
11:00
Yes, yes.
11:01
Happy to explain it.
11:02
So I really like, kind of in a simplistic way, I like to think of the nervous
11:05
system as your body's surveillance system.
11:08
So we're talking about like the network of nerves and messaging pathways that connect
11:12
your brain to the rest of your body.
11:15
And in short, it's constantly taking in sensory input from your environment
11:20
and de deciding if it's safe.
11:23
Or you're in danger.
11:25
So it's kind of like that sensory experience of life, of just a great
11:29
example is like if you're driving in your car and say you're like.
11:33
Close to getting into an accident, like someone swerved really close to
11:36
you, you'll feel kind of a response like, I will feel a prickling usually
11:40
in my body, like a heightening.
11:42
That is your nervous system responding to say like, we're in danger
11:45
right now and we need to react.
11:47
So I also, when I'm talking about the nervous system, I like to
11:51
touch on the polyvagal theory.
11:52
This is the theory by Steven Porges, where he describes and gets more
11:57
specific around the vagus nerve, which is the longest cranial nerve and.
12:01
Picture it as the, the deep, um, gut brain connection, but it really
12:05
innervates from down, from the brainstem into the gut, like roots of the tree.
12:10
And I like to play with that imagery.
12:12
And, um, it's divided into two main pathways.
12:16
But we can go down.
12:17
So the dorsal vagal pathway or the ventral vagal, think of the dorsal vagal
12:22
pathway as like your body recognizing danger versus ventral is associated
12:28
with rest and digest and safety.
12:31
And the problem for a lot of us is those of us who have been living in chronic
12:37
stress mode, especially like when I think of the context of your clients,
12:42
um, under nourishing, over exercising, that is really a chronic stress around
12:48
the body over time, and the body can get.
12:50
Stuck in that dorsal danger recognition mode and can really become inefficient at
12:57
getting back into that safety recognition.
12:59
And I, so I see this as well commonly in like the chronic
13:03
under eater, over exerciser.
13:05
'cause there's such a spectrum to that.
13:07
Um, and since we were talking before the call about HTMA, one thing that
13:11
I really look for on an HTMA is.
13:14
Um, if you see something called a calcium shell, I actually look at that
13:18
from a nervous system perspective as a highly dysregulated individual who
13:23
has been overly protecting itself.
13:26
Um, and, and it's almost like picture an animal that's climbed up and, and
13:31
hiding and clinging for dear life in a tree because of there's a predator below.
13:36
And the calcium shell signifies to me.
13:38
The predator hasn't been there for years, but they're still
13:40
clinging to the tree for dear life.
13:42
So what that means for the body is that it's creating this like.
13:47
Overly protective mode where it's slowing everything down, putting
13:50
it into hibernation, from digestion to metabolism to the thyroid.
13:54
It's like everything has been kind of slowed.
13:58
Um, and I see that a lot in people who deal with constipation and bloat.
14:01
It's like, I. Digestive juices aren't working well, we're not supporting
14:05
gut motility and moving things along, um, because we're kind of stuck
14:10
in that danger recognition mode.
14:12
And so it's not about always being in that ventral safety
14:18
recognition or what's called parasympathetic mode, rest and digest.
14:22
I also like to say rest, digest, repair, heal poop, move your gut along mode,
14:27
because it really is, that's the mode that allows things to move Digestively.
14:31
It's not about just being in that mode all the time, but it's about being able
14:34
to switch back into it easily and have a level of resiliency to stressors.
14:41
Um, it's about your body being able to recognize that like when we're starting
14:45
to take deep breaths, it's signaling we are safe and we can get back in to
14:49
that rest and digest mode, um, quickly.
14:53
And so really, uh, chronic stress in all of its forms.
14:58
One of the most common that will align with this audience, as I mentioned, is
15:01
like the undereating, the over exercising.
15:04
Um, it can really shut down digestion absorption, gut motility.
15:10
Um, the way I like to talk about it too with clients is, um.
15:15
Any chronic stress load can really lead to a complete downregulation
15:20
of the digestive juice cascade.
15:22
So saliva, enzyme, stomach acid, bile flow.
15:25
It can really halt that process.
15:28
It also can cause sluggish motility, meaning the movement or the peristaltic,
15:32
muscular contraction waves of the gut.
15:35
Um, we also know that chronic stress usually leads more commonly
15:39
to constipation versus like acute stressors tend to lead to diarrhea.
15:44
Now, that's not the.
15:45
The case always across the board, of course, but I'll just say that's
15:49
like more commonly the theme, more with the literature supports.
15:52
And so like in the person who's really anxious, say about like a speaking
15:56
event, it's more common to have like that diarrhea response, whereas
15:59
like this chronic accumulation of stress over time can lead to that.
16:04
Chronic constipation, picture that slowdown of the system picture.
16:07
Um, undereating in general too, in my opinion, is one of the main
16:11
reasons for constipation because we just think about the food that
16:14
you eat as Play-Doh for your stool.
16:16
It helps bulk the stool.
16:18
So if we're just like not getting enough carbs in, and I'm sure this is something
16:21
you preach all the time, we just can't form a good solid bowel movement.
16:26
And then we know that there's increased cortisol in people who have, um,
16:31
you know, been living in this like.
16:32
Chronic stress mode in any form.
16:34
I mean, that could be, uh, not getting enough sleep.
16:37
That could be not getting enough sunshine and being in front of blue light most
16:40
of the day, or staying up late on blue light on, on a phone, for example.
16:45
Um, that could be being in a toxic relationship.
16:47
That could be, um, negative self-talk that you are just.
16:50
Punching yourself with internally day in, day out.
16:53
So it can show up in a lot of different ways.
16:55
That is just not like classical work.
16:57
Stress, stress obviously comes in so many forms, um, but that increased
17:01
cortisol load can cause the mucus barrier layer of the stomach to degrade.
17:07
It can suppress immune function and we can see that on stool testing in something
17:11
called secretory IGAI often see a low secretory IGA, meaning low gut immunity.
17:16
People who have had a chronic stress load.
17:18
Um, it can also make you more susceptible to dysbiosis, meaning like parasites
17:22
or SIBO or candida overgrowth.
17:24
And there's often increased insulin resistance, um, it causing
17:29
more blood sugar dysfunction.
17:30
I. Because of that increased cortisol picture.
17:33
Um, and we know overall that it can impact the gut lining and
17:37
lead to things like intestinal permeability and then specifically
17:40
too in the chronic over exerciser.
17:42
From a stress standpoint, we can have decreased blood flow to the gut,
17:46
which really can play a role with, of course we want, you know, the more
17:49
blood flow we have to an area, the more we can repair and heal that area.
17:53
So, um, I know I jumped around a little bit, but I guess what I'll say too, in
17:59
respect to this like, realm of stress, sometimes there's stressors that aren't as
18:05
obvious and tangible that go a little bit.
18:07
Um, they're, they're a bit deeper and maybe kind of stuck
18:11
in the, the unconscious or subconscious layers of the body.
18:14
And so what I'm, what I mean by that is, um.
18:18
This, I'm talking about past trauma and its impact on the physical body.
18:21
And this is really the teachings of, um, doctors like Dr. Gabo mate, Dr.
18:27
Peter Levine.
18:28
I really recommend the book When the body says No or the body Keeps the score.
18:32
This, um, is really speaking to.
18:35
Things like ACEs.
18:36
Um, you may have heard of an ACE score.
18:38
Adverse childhood experiences using that scoring system to assess if
18:43
traumatic experiences in someone's past could be playing a role in keeping
18:48
their physical body stuck, or what I like to say, keeping it from being.
18:53
Open to the healing modalities, the physical healing modalities, and I
18:57
typically dip my toes into this in, in the more chronic client, the client who
19:02
maybe has seen a lot of practitioners or who has already tried to treat their
19:05
SIBO or has already done a supplement protocol and it didn't quote unquote work.
19:10
I usually am getting curious with them about how the emotional side
19:16
of healing could be playing a role.
19:18
With their physical body making a shift because what these doctors really teach,
19:24
and I've seen this in my experience, doing this work over 10 years now, and in my
19:27
own personal experience as a child who really learned to actually hold in a lot
19:33
of emotion, like holding in my emotions is a really common feeling for me.
19:37
Um, we can, if we have unfelt or quote unquote, stuck emotions.
19:43
That can really keep us from feeling well and can put us into a state of dis-ease.
19:48
And that may feel esoteric and woo woo to people.
19:51
And that's why I say like, go to the experts.
19:53
That is what Gabor Mate and uh, Peter Levine, um, teach really well
19:58
is speaking to how when we have suppressed emotion, it can manifest
20:04
in a physical outcome in the body.
20:06
I'll pause there 'cause I know that's like a lot of information.
20:09
No, I could literally like listen to you talk about this all day.
20:12
I just think it's so fascinating and for my people, you're doing
20:16
such a great job of articulating their experiences here, right?
20:19
It's, it's more than just the undereating, the disordered
20:22
eating, the over exercising.
20:24
These are people who are chronically in a state of high stress, and I
20:28
think it's really, really helpful for someone like that to take it seriously.
20:34
To hear how it impacts the body.
20:35
It's why I like asking experts like yourself to really bring in
20:39
this more scientific perspective.
20:41
Because like we started off this conversation with, you can have
20:45
all this like, you know, manage your stress conversations, but
20:48
until someone truly understands.
20:50
The obvious, like distinct, various impacts it has on the body.
20:55
You've touched on so many different areas, including digestion, but also other areas.
21:00
It obviously plays a role and it's so important to address and we do it in
21:04
our own unique way in our practice.
21:05
You do it in yours for your people, but I think it's just really cool
21:08
to think like this can truly.
21:12
Transform the experience that you're having in your body and
21:15
the symptoms that you're having.
21:17
So obviously the person listening is like, oh my God, I just learned so much.
21:20
This is so fascinating.
21:22
What can they then do about it?
21:24
Like, what do they do if they're like, okay, obviously this
21:26
is me, like, ding, ding, d.
21:28
What do I do then?
21:29
How do I even start to regulate my nervous system?
21:32
Yes, yes.
21:33
And I love that you asked that 'cause that's exactly where my brain went because
21:35
a big part of my practice isn't just to like scare tactic people into thinking,
21:40
oh God, I've done everything wrong.
21:41
It's like, if you're relating to this, it's really human welcome
21:45
to most of my life as well.
21:46
Like there's a reason that I'm asking.
21:47
Same, same.
21:48
Same.
21:49
Yeah, there's a, there's a reason I'm passionate about this and, and it, so
21:52
it's like anything, you know, if you wanna tone a muscle at the gym, it's a practice.
21:57
It's something that you have to repeatedly work towards gently versus, like, you
22:01
wouldn't go to the gym once and expect that your bicep is gonna be ripped, right?
22:04
So we can repair this.
22:06
System, kind of what I was describing, where we're stuck in that dorsal
22:10
recognition mode or really just like, even if we're, we're unclear
22:15
about that, just, uh, we know that we've been living in kind of this
22:18
chronic go, go, go high stress mode.
22:21
Uh, we can repair this by integrating vagus nerve activation specifically.
22:26
Like that actually helps.
22:27
Tonify the system to build that resiliency muscle to help you get
22:32
back into the ventral state when you need to, when it's appropriate.
22:36
And generally just, you know, nervous system work that helps
22:39
our bodies feel safe again.
22:41
And so some examples of that and kind of where to.
22:45
Start.
22:46
I really like too, and am passionate about having people start with
22:49
the breath and hence why I love that we started with that today.
22:53
I think breath is really accessible.
22:55
I love that it's free.
22:56
The styles of breath work that I specifically teach,
22:59
I have a little, um, uh.
23:02
Product called Breathwork for Gut Health, that it's like my seven most
23:05
popular guided videos, and they're all parasympathetic in nature, so
23:09
they're all rest and digest promoting.
23:11
They're very accessible.
23:13
Nothing is super activating.
23:15
If you're familiar with like Wim Hof breathing, no shame against that.
23:18
I just don't recommend people who are really dysregulated like.
23:21
Starting with that kind of breath work, we really need to start with things that are
23:25
slow and gentle and just allow you to get curious about what it feels like to be in
23:30
the present moment and to be in your body.
23:32
Because this experience is different for everyone based on what your
23:36
experiences have been in your life, what your trauma exposure has been,
23:40
um, it's important to me that.
23:42
We slowly, gently kind of open that bucket, per se, of getting people into
23:48
their bodies because for some people it feels really unsafe to be in their body.
23:51
So it might be, uh, us really working on just simply putting hand
23:56
to heart and seeing what it feels like to connect with your heartbeat.
23:58
We might even just start there, like really slow and gentle.
24:02
I also have a few styles of breath work that I teach.
24:04
One is called three six.
24:06
D breath, and it's basically, uh, also known as beach ball breathing.
24:09
It's working on expanding the ribcage in 360 degrees, so really expanding
24:14
the ribcage wide in all directions and trying to focus on actually
24:19
breathing into the back of the body.
24:21
That tends to be a really stagnant area.
24:23
What we're doing scientifically with that breath is simply bringing more blood flow.
24:28
So I like to call that like life force energy.
24:30
To that area of the body that for a lot of us we've been holding in, we've
24:34
been tightening, maybe it hasn't had great blood flow based on if we've been
24:38
undereating or over exercising, et cetera.
24:40
And so simply just bringing more blood flow to the digestive organs by
24:44
expanding the rib cage on the inhale.
24:47
Then gently letting the rib cage fall back down towards the spine on the exhale.
24:51
And I like to explain the breath work too, in an energetic sense.
24:54
In an energetic sense, what we're doing with that breath work is taking
24:57
up space and letting ourselves fill up and be big and take up space in a
25:02
world that, especially for women, we've been informed to make ourselves small.
25:06
And make ourselves skinnier and tinier.
25:09
So I really like to bring in both elements of that breath work, like working on the
25:13
expanding of yourself as the human that you are and allowing yourself to take
25:18
up space in the world, but also working on like that aspect of the blood flow.
25:21
Um.
25:23
In addition, I at a really simple, in a simple sense, I like for people to work
25:26
on bringing presence practices to simple things that help easy wins for digestion.
25:33
So I'm talking meal times and I'm talking bathroom times.
25:37
So taking three deep breaths.
25:39
Before you eat and three deep breaths before you have a bowel movement because
25:43
again, it helps with connecting the gut and brain to what we're doing.
25:47
Think about our daily lives.
25:49
A lot of us in 2025 are living like multitasking, doing a million things
25:55
while we're eating and we've lost.
25:57
That ability to be present with arguably a very pleasurable
26:00
practice, which is eating.
26:02
And so, um, because the brain sometimes has a hard time catching up, if you're
26:06
already struggling with bloat or constipation or IBS or reflux, give
26:11
your gut a helping hand by slowing that process down and taking three deep
26:16
breaths to let the brain catch up and say, we're about to eat a meal right now.
26:20
Let's take in the smell.
26:21
Let's look at the plate as we breathe.
26:23
And that's actually known as the.
26:25
Cephalic phase of eating.
26:27
It's the brain phase of eating.
26:29
What the research says, and I love this little anecdote, we have an
26:33
upregulation of our digestive juices, our saliva, our enzymes, our bile flow
26:38
by 20% when we engage the brain in what we're doing, which is so cool because
26:42
it's free, it's such an easy win.
26:44
I start every client there foundationally.
26:47
I say start with three day breaths.
26:48
Before you eat, slow the process down.
26:50
Get curious.
26:51
Notice you're chewing.
26:52
Can you chew your food till liquefy to give your gut a helping hand?
26:56
Your mouth and your teeth are there to help.
26:58
And so it's not sexy.
27:01
It's like simple, simple practices, but that at its finest.
27:05
Is nervous system regulation.
27:07
I mean, that is helping to kind of recalibrate that response.
27:13
I would also just say like another aspect of nervous system regulation is
27:17
helping the circadian rhythm, meaning your total body clock by getting.
27:21
Some light exposure in the morning and working on taking some
27:25
space from blue light at night.
27:27
An aspect of our circadian rhythm or that clock is also listening to bodily
27:32
cues, because when we have over time ignored hunger, ignored feeling, tired,
27:39
ignored, when we need to pee, ignored when we need to poop, like that does
27:44
really create a dysregulated total body clock because there's times of day.
27:49
Linked with natural light exposure that we are kind of supposed to poop, feel
27:54
hungry, digest our food, have a last clean sweep of the gut, which is kind of
27:59
like right before bedtime where we get a last little output of, of digestive
28:03
juices to clean, sweep the digestive tract to, to finish off digestion.
28:08
And so just simply thinking and, and even thinking just from a curious sense, I
28:13
love the word curious 'cause it's gentle.
28:16
Um.
28:16
How often do you usually ignore bodily cues and symptoms?
28:21
And can you try to listen?
28:23
Maybe it's as simple as like, I'm just gonna listen to when I have to pee
28:25
today and I'm not gonna ignore it.
28:27
And just nonjudgmentally watch, like, what is that experience for you?
28:31
Can we honor that a little bit more?
28:33
Because that in itself too is nervous system regulation.
28:37
Now I. Say that because I think on social media it's like people are
28:40
talking about cold plunges and people are talking about red light, and there's
28:43
plenty of things that I like in that realm, but to me it's simple things
28:49
that help create safety in our body.
28:52
And even things like making time for joy makers, doing things that
28:56
help you feel safe when you're like, this is a stressful week for me.
29:00
That could be like.
29:01
Heading and cuddling your puppy or asking your partner for a long hug
29:04
after a day that has been a crazy day.
29:07
So just a friendly reminder that like, you don't necessarily need to go buy
29:10
something to regulate your nervous system.
29:13
Now, for the, for the person who is like the gadgeteer and they wanna
29:17
know, I do like, and I do recommend certain devices, um, that help with
29:23
activating the vagus nerve because.
29:25
There are, um, products like Pul, Seto and Truva that have been, you know,
29:30
supported by the research to help with turning active, that vagus nerve response.
29:35
And so when we activate the vagus nerve, we go into that
29:38
rest digest, heel repair mode.
29:41
And what's I think is.
29:42
So cool about vagus nerve research is like, yes, we think, you know,
29:45
most people are like, yeah, it's helping me be calm and de-stress,
29:48
but it's also actively turning on anti-inflammatory cascades in the body.
29:52
It's also actively helping to repair leaky gut or gut permeability.
29:57
It's also helping to stimulate the gut motility, moving things
30:01
along through the digestive tract.
30:03
So, uh, you know, the more we learn about the vagus nerve, I think there's so many
30:06
cool things to take from the research and.
30:09
You can also activate the vagus nerve through, um, humming,
30:13
singing loudly, uh, gargling.
30:17
We know that those activities also support the vagus nerve as well.
30:20
There's a really great book called, um, activate Your Vagus Nerve.
30:24
Um, gosh, I can send you the resource if you wanna link it in.
30:27
I forget the, the name of the guy.
30:28
I think it's Dr. Habib.
30:29
It's a great like.
30:31
User friendly, not overly complicated book for people who are like, I just
30:34
wanna learn more about the vagus nerve.
30:36
What kind of, where to start.
30:37
Not overly too sciencey in my opinion.
30:40
Um, but I think too, you know, just circling back on breath and, and
30:45
some of the styles I teach, I love the fact that humming is quite a
30:49
soothing practice for people and it does activate the vagus nerve.
30:53
So there's a style of breath work that I do called bee's breath, and it's
30:56
as simple as you take a breath in.
30:58
Then you hum on the breath out hum.
31:02
And you do about two 10 rounds of that, like 10 breaths.
31:06
You can do that.
31:06
Driving in your car again, just curiously notice like how do I
31:11
feel on the other side of that?
31:12
I love using that breath for people who lean, anxious or lean like future
31:17
trippy, which totally is an uh, you know, an energy I can lean into.
31:21
That's.
31:22
Not uncommon for me, that feels very tranquilizing to
31:26
the system for good reason.
31:27
I mean, it's, it's really helping to turn on that biggest nerve response.
31:31
Um, I will also just say, you know.
31:34
Beyond some of those more simple practices in a setting where I'm
31:37
working one-on-one with a client, I, especially if I'm sensing that
31:41
there's a lot of history there that has probably left some energetic
31:46
imprinting on the body and has kept them.
31:49
Stuck in some capacity.
31:51
When I say stuck, like stuck in chronic symptom mode, it doesn't necessarily
31:55
mean stuck in just constipation.
31:57
I do see that constipation shows up a lot for people who have a traumatic past.
32:02
Um, but it could be showing up in chronic acid reflux, for example,
32:05
or, you know, chronic body pain.
32:07
Um.
32:08
For those people.
32:09
Once we start some of these general nervous system regulation practices,
32:12
I like to do some deeper work with things like EFT tapping, because Ugh.
32:16
Tell us all about that.
32:18
Yeah.
32:18
The beauty of EFT, uh, the reason I love it so deeply is that, you know, I found
32:24
in my own journey, especially I learned more about mindset and nervous system.
32:28
I really didn't align with, um, affirmations just specifically like.
32:33
Just having an affirmation like, I love my body.
32:35
I was just like, I can't get there.
32:36
Like that doesn't feel realistic for me.
32:38
That doesn't actually feel true.
32:39
Like I'm, I'm struggling, I'm feeling frustrated with my body.
32:42
I'm not feeling like I love my body in this moment.
32:45
And so the beauty of EFTI.
32:48
Is that it really is a two part process.
32:50
It's tapping on specific meridian systems of the body, which is, it's actually
32:54
grounded in traditional Chinese medicine.
32:56
It's very researched.
32:58
I didn't know this about EFT, but there's actually a lot of great science behind it.
33:01
So we're tapping on specific points that are connected with,
33:05
uh, energy systems of the body or, uh, uh, areas where we can release.
33:09
Stuck emotion.
33:10
And what's cool about this is that they've done studies where they've
33:13
compared sham points, meaning random points to the true EFT points.
33:17
And they don't have the same outcomes in the same study, in
33:20
the same sequence of tapping.
33:22
That's so interesting.
33:22
At different points.
33:23
Yeah.
33:24
So the, the outcomes in terms of.
33:26
Stress, emotional relief, symptom improvement, not the same.
33:31
So there's really a lot of power in it.
33:33
The other, the second facet of EFT is it's a call in response, and I
33:37
do a style typically with my clients called Core Causes, which was founded
33:40
by a woman named Sonya Sophia.
33:42
Um, and my teacher has learned from her.
33:45
I like this style because it prompts the clients with a few questions
33:48
beforehand where I can really use their scripting and their voice.
33:51
Because EFT, it's important that it sounds like you, it's important
33:55
that it's your voice, not mine.
33:57
And so the beauty of it, circling back on why I don't like affirmations, is that EFT
34:02
starts out with us allowing and accepting.
34:07
Whatever we're feeling.
34:08
And the statement is usually something like, even though I feel frustrated
34:12
with my body while we're tapping the points, um, even though I feel mad,
34:17
even though I'm angry that these symptoms are still here, even though
34:20
it feels really unfair that I've had a long journey like this, like those
34:24
are some examples and we really, really bring exactly what the feeling is.
34:28
We don't skip over it.
34:29
We allow it, we let it really.
34:32
Bubble to the surface, let you fully feel it.
34:35
And then the second part is the reframe.
34:37
It's the where are we going?
34:39
Um.
34:40
You know, what, what do we wanna instill instead once we've
34:43
really fully accepted that?
34:45
And so, um, the beauty of it is that you can really let whatever
34:50
negative, frustrating emotion that's there land and fully be felt.
34:55
And there's an air of acceptance that threads its way through
34:59
the a FT practice and entirety.
35:01
And so what I mean by that is the second part of a lot of the statements is.
35:06
I'm open to loving and accepting myself, or I love and accept myself, or
35:10
I'm open to accepting these feelings.
35:13
I'm allowing these feelings right now.
35:15
So it's important that throughout we are stating that even though I have this
35:20
frustrating feeling, I'm allowing it right in this moment, or I'm still open to
35:24
accepting myself, or I'm still committed to this journey of loving myself.
35:28
Whatever feels true for them, because again.
35:30
For a lot of people, it's a really far reach to just be like, I love myself.
35:34
But they might feel like, oh yeah, I'm open to loving and accepting myself.
35:37
I'm in the process of loving and accepting myself.
35:40
I'm committed to this work.
35:41
I want to be committed to this.
35:43
And so that's the beauty of it.
35:45
And I think for me, the reason it's hit so potently for a lot of my clients is I've
35:49
been in this journey right alongside them.
35:51
I mean, I've had.
35:52
Plenty of my own frustrations and flare episodes and ups and downs, and
35:58
understanding of what it feels like to feel like I don't wanna accept
36:01
my body and I'm mad at it, and I don't want this to be my journey.
36:04
But also I know that there's some light in the tunnel here.
36:08
I know that there's some reframe.
36:10
I know that there's.
36:11
Some lesson and something that's gonna make sense coming out of this,
36:14
and I still wanna choose myself.
36:16
And so, um, I've seen some really profound transformations and I feel like
36:21
it's such a gift to be able to do this work in the realm of doing gut healing
36:26
because I find that it just makes my training around the testing and the.
36:31
Supplements really work that much better when I can get somebody's body to open
36:35
a bit more and allow these emotions to kind of bubble up to the surface.
36:40
Um, it's obviously for a lot of people, not just a one and done, it's a practice,
36:45
but the beauty of tapping is they can learn the modality on session with me
36:49
and they can come back to the recording later, or they can tap on their own.
36:53
Say, I remind people, you know, if you're in a frustrating experience.
36:56
Experience in life.
36:56
Just tap on the clavicle bone, tap on the chest.
36:59
That's one of the tapping points.
37:01
And just say like, even though I'm anxious on this flight right now,
37:04
this anxiety of this flight, I'm feeling really anxious on this flight.
37:08
I'm still open to loving and accepting myself.
37:11
It's okay that I feel this way.
37:13
And so there is a tool in a utility to it that they can take with
37:17
them tangibly to bring, you know, throughout their journey going forward.
37:22
That's why I loved about so many of the nervous system regulation techniques
37:26
you shared today, though, like.
37:27
Like you said earlier, like you know, the cold plunging and the acupuncture,
37:31
which I love all of that so much.
37:33
It's fun to do.
37:34
However, that's not something any of us can do on a daily basis, and this
37:39
idea that you should only be practicing nervous system and regulation, you know,
37:42
once a month when you can partake in an exercise like that outside of the home.
37:46
Mm-hmm.
37:47
It's just not really the point of it.
37:48
Right.
37:48
It's more to be like integrated into your daily life.
37:51
So I love.
37:52
The from the breath work to really thinking about your mealtime and bathroom
37:55
time, circadian rhythm to the tapping.
37:58
I'm fascinated by tapping and it's something that I'm like, oh, maybe
38:02
I need to get some training in that.
38:04
From the body image lens specifically, you were speaking so
38:06
beautifully to like people who like.
38:08
You know, who feel really disconnected from their bodies
38:10
and feel unsafe in their bodies.
38:12
And that's certainly my kind of people, right?
38:14
Is that's why they're struggling to get their periods back and get
38:16
pregnant, is because the thought of gaining weight terrifies them.
38:20
And it's, you know, this shrinking of themselves and shrinking of
38:23
their bodies has been the way they've lived their entire lives.
38:26
So, um, yeah, I'm, like I said, fascinated by the tapping especially, but.
38:30
I love that everyone listens like, okay, I can like go do these
38:33
things like right here today.
38:35
And that's exactly how wellness should be, is things that you can take
38:39
with you and do with you right now.
38:42
So I wanna keep the conversation on digestion.
38:44
I wanna switch gears just a little bit because I. You also run a digestive
38:48
bidders company, and I would love just to spend a few moments talking
38:51
about, you know, the inspiration behind that and like why digestive bidders.
38:55
Why was that so important to you to make that more accessible to more people?
38:59
Yeah.
39:00
Yeah.
39:00
So I'll just say kind of in short, I've always been a fan
39:03
clubber of digestive bids.
39:05
I, because I was diagnosed with Celiac, you know, over 10 years ago now.
39:09
Most of my twenties when I was still probably doing things that like
39:13
didn't super serve my body, which was like drinking and partying.
39:18
I still was using digestive bitters pretty often.
39:21
I just found that they made me feel so much better from a bloat standpoint,
39:25
from an acid reflux standpoint.
39:27
I would pop them in my drink.
39:28
I would have them before.
39:29
Four I would eat.
39:30
And the more I came to learn about them in my functional training, I was
39:34
like, oh my God, these are just such a win from a blood sugar, a liver
39:37
standpoint, a bile flow standpoint.
39:39
Um, and I liked the taste of them.
39:41
I actually enjoy a bitter taste.
39:44
That's not like I. Not everyone likes them, but I feel like a lot of us
39:47
in the, in the functional nutrition camp love a bitter, yeah, yeah.
39:50
Love a bitter, love a bitter.
39:52
So yeah, I it kind of naturally and organically as an arm to
39:57
my current company, grounded nourishment just sort of made sense.
40:00
I really wanted a product that had herbs.
40:03
I trusted no fillers or synthetic ingredients or sugars,
40:07
but then I also wanted to.
40:08
Create something that was third party tested for celiac.
40:11
Since I have celiac, um, I, I should say third party tested for gluten.
40:14
And so that's what we did.
40:16
Um, and it, we have four flavors.
40:20
It's been super fun and its own bear at the same time.
40:24
Like, uh, having a product business is just completely different than
40:26
having a functional medicine practice.
40:29
Um, but I co-founded it with my partner and, um, his brain thinks
40:34
a lot differently than my brain.
40:35
So it's been a nice synergistic match for us.
40:38
But I also, you know, in my late twenties, really had sort of a, a shift
40:43
in lifestyle with moving away from partying and drinking and kind of became
40:47
what I would call like sober curious.
40:49
And, um, it.
40:51
Became a big part of my journey to still have like that drinking ritual.
40:55
But I loved being able to have bitters as something to add to like a club
40:58
soda or a mocktail, um, that really made my body feel good when alcohol
41:03
just didn't for, for most of the time.
41:06
Um, and I knew I was like kind of giving back to my digestion and
41:10
helping enhance those digestive juice.
41:12
Sis and helping my liver feel good, um, but also still keeping myself like,
41:17
you know, in the realm of enjoying the social drinking experience.
41:21
And so, um, it's just, yeah, it's just been a really fun thing
41:25
in terms of like, naturally I, it's something I use every day.
41:28
I, I love the product.
41:29
I love the orange and the crine discus are like probably my two favorite flavors.
41:33
Um, and it's, yeah, it's just been like a nice natural arm
41:37
to my gut health practice.
41:39
Yeah, from a gut health perspective, but also I love that you mentioned
41:42
there, the sober curious.
41:44
I actually am kind of on that journey myself, and I don't think I've even
41:47
brought it up on the podcast yet because I'm still playing around with this
41:50
idea of basically not drinking at all or just drinking on special occasions.
41:55
And it's definitely, um, it's a newer thing to me and I. Cannot
41:59
get over how much better I feel.
42:02
And I would agree though, there's this ritual of drinks and I was, I'm, I'm
42:07
not like, a, was never a big drinker beforehand, but I was someone who
42:11
just loved, um, a craft cocktail.
42:13
I really love the experience of making it, of putting it together
42:16
and having something like Bitters.
42:18
I obviously have some of yours at my house and having that.
42:23
Ability to make a mocktail, especially like a mineral mocktail.
42:26
It just still brings that presentness, that putting together something
42:30
that's really enjoyable to drink.
42:32
I especially love making a mocktail, like as I'm cooking dinner and while
42:36
in the past maybe it was an old fashioned or um, a glass of white wine.
42:40
On the weekends now it's, you know, it's a mocktail and I feel
42:44
so much better and I think the be the bitters do play a role in that.
42:46
But also it's, it's the lack of al alcohol obviously playing
42:49
a significant role there too.
42:51
Totally.
42:52
I just think like, most of us just want a ritual.
42:54
It's like we wanna still be able to ritualize these experiences, but when you
42:58
can do it in a way where it's like, oh God, like I just feel really good doing
43:02
this, it's, it's makes it even better.
43:05
Yeah.
43:05
And as I get older, that's basically all that I care about
43:08
now is I just wanna feel good.
43:10
Like, everything in life is so much easier.
43:12
Yes.
43:12
Better and more enhanced.
43:14
Totally.
43:14
Because I feel better, I actually primarily made that
43:16
decision because of being a mom.
43:18
And I found that I would often be Yeah.
43:19
Kinda a lazy mom on, on nights where I would drink beforehand
43:23
or the mornings later.
43:25
And, um, yeah, it just, it's so worth it.
43:28
Totally to, to kind of confront those.
43:30
'cause what happens, I don't know if this was true for you, Megan, but for me it
43:33
was very much a, oh, everyone's asking now why I'm not drinking, or they're
43:37
curious about it and it's so worth dealing with that to know that I'm always
43:41
feeling good in my body no matter what.
43:44
Yeah, I mean I definitely went through that experience as someone who honestly
43:47
was a bigger drinker and partier.
43:50
It was kind of a life flip for me to like kind of change that and then feel
43:54
like I had to explain myself to people.
43:56
And I guess what I found in that experience is, you know, once I got
44:01
to a place where I fully owned and accepted, like what do I want for my body?
44:05
What I want is to really not drink and have it be once or twice a year where I
44:09
have a culinary experience with alcohol.
44:12
'cause I enjoy like.
44:13
You know, a wine tasting or something.
44:15
Mm-hmm.
44:16
And once I really had the security in that, I felt like the, the, the, what I
44:22
was feeling as judgment of others really was more of like a mirror from, from
44:25
within me in my personal experience.
44:28
So.
44:29
It, it obviously took time in transition, but I came to realize, like the people who
44:33
are really still bugging me about it, it was a them issue, not really a me issue.
44:38
That's, and, um, that, that helped, but it was a hundred percent difficult
44:42
in the beginning because it was such a, it was just different for like
44:45
my social circle, quite honestly.
44:48
Yeah.
44:48
Yeah, I could see that.
44:50
And like you said, it's so much more worthwhile to live based
44:53
off of how you wanna feel and the way you wanna live life.
44:56
And it's worthwhile to confront those.
44:58
And I shared that kind of lens of this sober curiousness specifically because
45:01
my people tend to struggle a lot with people pleasing and, um, you the fear
45:06
of perception of others, whether that's from them getting weight from period
45:09
recovery or again deciding not to drink because it makes them feel best not to.
45:13
Um, so I hope that that was empowering for someone to listen to and honestly that.
45:17
Brings me wonderfully into my final question for you today, Megan.
45:21
Yeah.
45:21
We have this philosophy here on the podcast and with my community and clients
45:25
of wellness without obsession, and I think you are gonna be someone who's gonna have
45:29
like the coolest answer, but I always like to ask every guest, how do you personally
45:33
practice wellness, but without obsession?
45:37
Mm. That's such a fun question and great philosophy.
45:41
I would say.
45:42
Um.
45:43
I am big on filling my cup up in some way in the morning in a way that like
45:51
has some fluidity, like it doesn't have to look the same every morning, but
45:55
some level for me personally, of getting quiet feels really good and helps.
46:01
It's kind of like the oxygen mask analogy, if it really helps me serve
46:05
and show up for others, especially in this, this deep work that I'm doing.
46:10
Um, and so that looks like.
46:12
A walk that looks like sitting in front of my red light doing a meditation
46:16
that might look like breath work.
46:17
That might look like doing a personal EFT practice that might look like journaling.
46:22
Um.
46:23
Something where I can pause and just be with kind of what's
46:28
actually happening presently.
46:30
What am I trying to create in my life?
46:32
Try to kind of connect with that higher version of me, communicate to God in
46:36
some way, um, before I get into the busy and the autopilot mode of the day.
46:42
That can be really easy to fall into.
46:45
I love that answer.
46:46
I knew you were gonna answer so good on that one.
46:48
And I relate so deeply.
46:50
I wake up about an hour before everyone else in the household.
46:53
Mm-hmm.
46:53
For that very specific reason when I start off, yes.
46:55
Quiet and.
46:57
Within myself, whether that's journaling, reading, meditating, um, it, it makes
47:02
a profound difference in my day.
47:03
I'm just so much more at ease and calm and connected to myself throughout the
47:07
entire rest of the day, which is so ironic because most of my twenties I spent it
47:12
waking up and doing hit exercises at five and now it's just same, same thing.
47:16
So different, um, and so much more I feel like healthy as a result of that.
47:20
So I have loved this conversation so much.
47:21
I am.
47:22
More than confident.
47:23
Everyone listening feels the same.
47:24
Tell everyone who's listening where they can find you.
47:27
If they wanna work with you, tell them how they can do that and also how they
47:30
can find your digestive bids company.
47:33
Amazing.
47:33
Well, thank you for having me.
47:34
It's been so, so fun chatting with you.
47:36
Um, they can find me at Grounded Nourish on Instagram.
47:40
They can find Bid.
47:41
Our Bids company Josh at.
47:43
Ju bidders on Instagram.
47:44
It's just at j uj bidders.
47:48
Um, and it's live with ju live with j uj.com.
47:52
Um, and then I, you can find kind of all my links to my website and everything
47:56
through my Grounded Nourish Instagram.
47:58
But if you don't have Instagram, I'm at grounded nourish.com.
48:02
Wonderful.
48:02
I'll put all those links in the show notes.
48:04
Thank you Megan, so much for coming on the podcast today.
48:07
Thank you for having me.
48:08
Megan, thank you so much for coming on the podcast today.
48:12
Thank you, my incredible community for listening to today's show.
48:16
And if you are someone who has peered loss, you're struggling right now
48:19
with infertility, and yet you also have digestive issues, we would love
48:24
to support you inside of Premier Peered recovery for fertility.
48:27
The link to apply, as always is in the show notes and.
48:31
Obviously Megan is a wealth of information herself and someone who you could
48:36
benefit so much from working with.
48:38
If you're someone who struggles with all these digestive issues that
48:40
she mentioned in today's episode
48:42
and you know, stress is a huge reason why you haven't gotten the
48:45
results you've been looking for.
48:47
Despite your best efforts to, you know, despite taking out food groups and trying
48:51
all these supplements, Megan's your girl, I'm gonna link to her practice in the show
48:56
notes as well as her Instagram account.
48:58
You'll love learning more from her and potentially working with her too.
49:02
Thank you again for listening to today's episode.
49:04
I'll be back, as always for another episode next week.
49:06
Until then, know that a nourished body is a powerful one.
49:10
See you back next week.