319: How to Boost Your Gut Health to Support Your Emotions with Holly Andrews
What if the emotional chaos you’re feeling is actually a gut issue? In this eye-opening episode, Alicia talks with certified health coach Holly Andrews about how our digestive health is deeply connected to our mental and emotional stability. Holly shares her personal story of radical transformation, losing 150 pounds, and healing deep stress, and the role that gut health played in that journey. Learn practical changes you can start making today to boost your mood, calm anxiety, and feel like yourself again.
WHAT YOU’LL LEARN:
[00:00] Could Gut Issues Be the Missing Link in Your Emotional Health?
[04:00] Why Gut Health Matters for Emotions—and Holly’s Rock Bottom Story
[07:00] What Are the Symptoms of Gut Imbalance (Beyond Bloating)?
[10:00] What Role Does Inflammation Play in Anxiety and Brain Fog?
[11:00] What Foods Harm the Gut—and What Can Help It Heal?
[12:00] How to Eat for Gut Health Without Getting Overwhelmed
[15:00] Which Supplements Can Support Gut Healing (and Which Ones to Avoid)?
[18:00] Can Your Gut Health Really Shift in Just a Few Weeks?
[20:00] Why Progress Is About Consistency—Not Perfection
[23:00] A Personal 90-Day Gut Experiment—and What You Might Try Too
[00:00] Could Gut Issues Be the Missing Link in Your Emotional Health?
We often focus on stress, trauma, or hormone imbalance when emotions spiral. But have you considered your gut?
The gut is more than a digestion center; it produces 90% of your serotonin, a key neurotransmitter for mood, Holly shares. So if your gut is out of balance, it’s nearly impossible to feel emotionally steady, she says. Anxiety, mood swings, and even emotional numbness can be signs of poor gut health.
[04:00] Why Gut Health Matters for Emotions—And Holly’s Rock Bottom Story
Holly shares how her 2019 health crash woke her up to the emotional cost of poor gut health. At almost 350 pounds, she was emotionally shut down, exhausted, and struggling to show up for her family.
Her turning point came when she realized her physical pain was deeply tied to emotional burnout. She lost 150 pounds in 15 months, but more importantly, she discovered how healing her gut also healed her emotions.
Now, as a certified coach, she equips others to do the same, with compassion and science-backed guidance.
[07:00] What Are the Symptoms of Gut Imbalance (Beyond Bloating)?
Gut health symptoms aren’t always digestive. Fatigue, brain fog, irritability, extreme emotional highs and lows, anxiety, and even depression may all stem from a disrupted gut microbiome, Holly shares.
Holly explains that gut imbalances might show up as irritable bowel syndrome (IBS), reflux, fatigue, or, in her son’s case, leaky gut triggered by stress and showing up as nausea and emotional dysregulation.
She says, if emotions feel out of control, it’s worth asking: could my gut be part of the picture?
[10:00] What Role Does Inflammation Play in Anxiety and Brain Fog?
Inflammation isn’t just a sore joint or a red cut. Chronic internal inflammation, often caused by stress, processed foods, and poor sleep, wreaks havoc on the gut. And when the gut is inflamed, it sends distress signals to the brain.
Holly shares how her own lifestyle of three venti mochas a day and no water kept her body in a constant fight-or-flight state. She explains that chronic inflammation leads to leaky gut, hormonal disruption, and even brain inflammation, which can feel like mental fog or emotional volatility.
[11:00] What Foods Harm the Gut—And What Can Help It Heal?
The biggest gut disruptors? Ultra-processed foods, sugars, refined flours, and seed oils. These feed the bad bacteria in your gut and deplete the good ones, leading to an imbalance.
Instead, Holly suggests focusing on whole foods, especially prebiotics (what good bacteria feed on) like garlic, onions, asparagus, and fiber-rich vegetables, and probiotics (the actual good bacteria) found in fermented foods like sauerkraut, yogurt, and apple cider vinegar. Bone broth is also powerful for repairing the gut lining.
[12:00] How to Eat for Gut Health Without Getting Overwhelmed
This isn’t about going keto or living on kale, Holly says. She offers realistic, sustainable tips:
- Cook with garlic and onions for natural prebiotics
- Add sauerkraut or kimchi to meals
- Drink warm water with a splash of apple cider vinegar
- Use bone broth in soups or to cook rice
- Choose real, simple ingredients most of the time
Consistency, not perfection, is what rebuilds gut strength over time.
[15:00] Which Supplements Can Support Gut Healing (and Which Ones to Avoid)?
Before diving into supplements, Holly emphasizes: consult your doctor, especially if you’re on medications.
That said, some helpful foundational supplements include:
- Probiotics – to restore healthy gut bacteria
- Magnesium – supports relaxation and stress recovery
- Zinc – helps neurotransmitter pathways and adrenal support
- Selenium – reduces oxidative stress and supports thyroid health
- Electrolytes – crucial for adrenal function and hydration
But again, supplements aren’t magic. Pair them with intentional eating for the best results, Holly advises.
[18:00] Can Your Gut Health Really Shift in Just a Few Weeks?
Yes, but it depends, Holly says. Alicia shares how consistent changes like eliminating gluten, adding probiotics, and eating more fermented foods helped her feel less bloated, sleep better, and feel more emotionally balanced, within just a few weeks.
Others may need a few months. The key is consistency and realistic steps, not restriction, shame, or “all or nothing” mentalities.
[20:00] Why Progress Is About Consistency—Not Perfection
Holly reminds us: one piece of cake or a vacation gelato won’t ruin your gut. In fact, a healthy gut is resilient enough to bounce back.
Instead of rigid food rules, ask: “Is this worth it today?” and “Will I still want this in two weeks?” That mindset builds both physical and emotional health over time.
[23:00] A Personal 90-Day Gut Experiment—And What You Might Try Too
Inspired by Holly’s insights, Alicia committed to 90 days of zero gluten to observe the impact on her emotions. She also added sourdough bread, sauerkraut, kombucha, probiotics, and bone broth into her routine, and has noticed real shifts in her clarity, calmness, and energy.
You don’t need to change everything, Holly says. Just ask: “What’s one habit I can try for two weeks? Build from there.
JOIN THE EMOTIONAL CONFIDENCE CLUB:
Want practical help learning to manage your emotions better? Join us in Alicia’s Emotional Confidence Club!
We’re a Christ-centered community of women learning to process everyday emotions—like disappointment, overwhelm, and shame—using a science-and-Scripture-based roadmap that makes emotional healing practical, powerful, and personal.
Every 6 weeks we welcome new members and focus on a new topic.
Apply now to join us at AliciaMichelle.com/club.
RELATED EPISODES:
Ep 312: What to Do When You Can’t Stop Crying, Snapping, or Shutting Down
Ep 275: How Can I Name What I’m Feeling (When My Emotions Feel So Overwhelming)?
Ep 268: How to Nourish Your Physical Self to Boost Your Mental Health
