Catherine Ross, RN and certified Vitality Wellness Educator, breaks down the powerful connection between gut health and brain function in this engaging class. With over 20 years of experience, she explains the role of the microbiome, the effects of leaky gut, and how prebiotics and probiotics support overall wellness. Her holistic, practical approach offers clear steps to improve mood, immunity, and long-term health.

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Catherine Ross, a registered nurse and certified Vitality Wellness Educator with over 20 years of experience, walked attendees through the powerful link between gut health and overall well-being—especially mental health. Her practical explanations, personal experiences, and real-world examples made complex topics feel accessible and actionable.

Here are the key takeaways from her class.

Your Microbiome: A Hidden Powerhouse

Your gut is home to over 100 trillion bacteria—more than ten times the number of your human cells. This ecosystem, called the microbiome, plays a critical role in:

• Producing essential nutrients
• Supporting your immune system
• Preventing harmful bacteria from taking over
• Reducing inflammation
• Regulating mood
• Protecting against conditions like allergies, autoimmune diseases, and even colorectal cancer

The microbiome weighs around three pounds and acts like a separate organ—often called your “second brain.”

Healthy Gut vs. Inflamed Gut

Ross explained how the gut lining is like a microscopic parking lot. When good bacteria occupy all the “spots,” harmful bacteria have nowhere to go and are eliminated. But when inflammation or imbalance (called dysbiosis) occurs, bad bacteria sneak in, the gut lining becomes “leaky,” and harmful substances like LPS (lipopolysaccharides) can enter the bloodstream. This sets off an immune response, leading to systemic inflammation.

Leaky gut is linked to:

• Thyroid issues (e.g., Hashimoto’s)
• Depression and anxiety
• Skin conditions like eczema
• Digestive troubles
• Fatigue, joint pain, and more

The Gut-Brain Highway: Vagus Nerve and Biochemical Texts

The vagus nerve connects your head and gut like a two-way superhighway. It helps both “brains” communicate constantly. When you're calm and eating well, things run smoothly. But stress, poor diet, and toxins can disrupt this line, causing both emotional and physical symptoms.

Positive emotions improve gut health, while negative emotions like stress or fear can inflame it.

Your Gut Makes Mood Molecules

Your gut produces:

• 90% of your serotonin (the feel-good hormone)
• GABA, which calms your nervous system
• Dopamine, the reward and pleasure chemical

In other words, the health of your microbiome plays a direct role in your mental health.

The Study That Turned Heads

Catherine shared a surprising study where gut bacteria from anxious and depressed humans were transplanted into mice—and the mice began to show signs of depression and aggression. This experiment illustrates the gut’s powerful influence on mood and behavior.

How to Support the Gut-Brain Axis

Seven Smart Gut-Brain Changes recommended by Catherine:

1. Eat Gut-Friendly Foods
   • High in fiber (both soluble and insoluble)
   • Rich in color (fruits and vegetables)
   • Low in processed ingredients
2. Follow the Rule of Twos
   • Eat twice as often, half as much, chew twice as long
3. Limit Alcohol
   • Alcohol increases gut permeability
4. Increase Fiber Intake
   • Aim for 24g/day for women and 30g/day for men
   • Include foods like asparagus, oats, quinoa, and leafy greens
5. Use Natural Probiotics
   • Catherine blends yogurt into her smoothies instead of taking supplements
   • Choose products without added sugars or artificial ingredients
6. Move More
   • Exercise increases gut diversity and produces butyrate, a super-fuel for colon health and brain function
7. Stress Less
   • Catherine practices gratitude each morning
   • “Less screen, more sky” helps reset your nervous system

What About Probiotics and Yogurt?

Catherine doesn’t rely on over-the-counter probiotic pills. Instead, she gets hers through real food—mainly yogurt, blended into a carrot-lemon-ginger smoothie. Her advice: Always check labels for added sugars and artificial ingredients.

Her Thoughts on Antidepressants

While not the focus of the presentation, Catherine shared her personal experience with antidepressants. She was on them for nine years and worked with support to wean off after improving her gut health and mental habits. Her message: never stop medication without guidance, but know that dietary and lifestyle changes may support mental health long-term.

Final Advice: Fix the Gut, Fix the Brain

Whether it’s better digestion, fewer headaches, or a more stable mood, Catherine's core message was clear: support your gut, and your whole body will thank you. The gut-brain axis isn’t just a theory—it’s a daily reality, one that can be nurtured with small, consistent changes.