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When Your Gut Whispers I 5 Hidden Signs, 5 Gentle Tools, And A Mindful Path Back To Feeling Like You!

High Blood Pressure Wellness Lifestyle Podcast, Episode #100

When your gut whispers, it’s easy to chalk it up to stress or a long week, but that quiet nudge is often your clearest signal that something’s off. Maybe you’re more drained, more reactive, less like yourself, and you can’t quite name why.

This page spotlights the subtle signs you might be overlooking, offers five gentle, doable tools to steady your days, and maps a mindful path back to feeling like you; clear, grounded, and in control. If you’re ready to trade second-guessing for self-trust, start here; your gut’s been trying to guide you all along.

Mentioned In This Episode

healthy gut support. https://www.info-on-high-blood-pressure.com/when-your-gut-whispers.html

If you’re ready for a grounded path forward, I’d love to support you inside my “mindful eating the whole plate online program.” It’s designed to help you:

- Calm cravings without rigid rules.
- Build gut-friendly plates you actually enjoy.
- Create a weekly rhythm that steadies your energy and mood.
- Practice mindful eating in a way that feels kind and doable.

You’ll get step-by-step guidance, reflective prompts, and simple recipes that make consistency easier. The link is in the show notes. If you’re listening while walking or driving, remember this: you don’t have to do everything, just start with one gentle shift, and let your wins stack.

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When Your Gut Whispers Podcast Transcript, Episode #100

When your gut whispers, it’s not a murmur, it’s a message stitched from every win, wound, and wild hope you carry. In the rush to be reasonable, have you silenced the only compass that truly knows you? Quiet the noise, lean closer, and listen; it’s ready to reveal your next brave step, and it just might change everything.

If you’ve ever thought, “I’m doing everything right, but I still don’t feel like myself,” this episode is for you.

High Blood Pressure Wellness Lifestyle Podcast Serving My Community of Color!

Welcome to the High Blood Pressure Wellness Lifestyle podcast, the place where confusion turns into clarity and small daily choices lead to lasting heart health. I’m Donna Williams, a Certified Holistic Health Coach, serving my community of color and everyone seeking a realistic, culturally responsive path to vibrant living.

hbp podcast picture. https://www.info-on-high-blood-pressure.com/hbp-wellness-lifestyle-podcast.html

Here, we honor the full picture: while medication can be essential, many people, especially those with primary hypertension, can meaningfully improve their numbers through everyday lifestyle changes, in partnership with their healthcare provider. Each High Blood Pressure Wellness Lifestyle episode brings you practical, evidence-informed tools for nutrition, movement, stress relief, sleep, and mindset, plus expert conversations and real-life success stories you can learn from.

My promise: no fear, no shame, just encouragement, education, and strategies that fit your life, your culture, and your budget. This podcast doesn’t replace medical advice; it empowers you to be an informed, confident partner in your care.

If you’re ready to feel stronger, clearer, and more in control of your health, you’re in the right place. Let’s get started.

Today’s topic is When Your Gut Whispers: 5 Hidden Signs, 5 Gentle Tools, and a Mindful Path Back to Feeling Like You!

When Your Gut Whispers!

Today we’re talking about the quiet ways your gut asks for help, even when you don’t have obvious digestive symptoms, and simple, practical steps you can take to feel clearer, calmer, and more at home in your body. We’ll explore five hidden signs your gut might be involved, five gentle tools to support it, and a mindful, doable approach to eating that feeds both your body and your nervous system.

You don’t have to be clutching your stomach or doubled over in pain to know something’s off. Sometimes, the signs are subtle. Quiet. The kind of discomfort you can’t quite name, but you carry it anyway.

Maybe you’ve said things like, “I’m so tired, but I slept,” or “I feel off, but my labs are fine,” or “My skin’s a mess, and nothing helps.”

You might not think to look at your gut. But often, it’s where the conversation begins.

If you want a guided way to put this into practice, I’d love to support you inside my mindful eating the whole plate online program. It’s a self-paced, high-support space where we pair gut-friendly choices with mindful, compassionate eating, so you can stop guessing and start feeling better.

Let’s begin.

Why Your Gut Matters More Than You Think!

You don’t have to be doubled over in pain to know something’s off. Sometimes the signs are subtle, a lingering tiredness, a skin flare that won’t resolve, an anxious mind on a quiet day. It’s easy to chalk these up to stress, to age, to this is just how it is now.

But know this your gut is in quiet conversation with almost every system in your body.

A few quick touchpoints:

gut brain vagus nerve connection. https://www.info-on-high-blood-pressure.com/when-your-gut-whispers.html

Your gut and your brain are in constant contact. Most serotonin in the body is made in the gut. It doesn’t cross into the brain directly, but it does influence the nervous system through the vagus nerve, immune signaling, and the gut’s own nervous system. When the gut is inflamed or out of balance, your mood and sleep can feel off.

Your immune system is deeply rooted in your gut. A large portion of immune cells live along the gut lining, constantly learning what to tolerate and what to fight.

Your skin often mirrors what’s happening inside. Systemic inflammation and histamine responses can show up as breakouts, rashes, dryness, or redness, even if digestion seems fine.

This is not about fear. It’s about curiosity. When you listen to the quieter signals and offer your gut some consistent care, your energy steadies, your mind softens, and your skin can reflect that calm from the inside out.

Five Hidden Signs Your Gut Is Asking For Help!

You wake up tired, even after sleep:
There’s the tired that follows a late night, and then there’s a heavy, lingering fatigue even after a full night in bed. That kind of tired often points to restoration, not just hours. Your gut helps regulate circadian rhythm through its communication with the brain and immune system. If digestion is sluggish or imbalanced, your sleep-wake rhythm can feel a little scrambled.

Try this for a week:
- Finish dinner 2.5–3 hours before bed, and keep late-night snacks light and simple if needed.

- Get 5–10 minutes of natural light in your eyes within an hour of waking.

- Make breakfast a “steady energy” plate: protein, fiber, and healthy fat. For example, eggs with sautéed greens and avocado, or chia pudding with berries and nuts.

- Keep a simple morning log: How rested do you feel on a scale of 1–10? What did you eat the night before? Patterns will emerge.

Your cravings are loud and relentless:
Cravings can be comfort, habit, or a nudge from your body. When they feel compulsive, especially for sugar or refined carbs, blood sugar swings and gut imbalances may be involved. Some gut microbes thrive on sugar and may drive preferences. Sleep loss and stress amplify this, too.

Try this:
- Add before you subtract. Anchor each meal with protein, fiber, and fat. That combo steadies blood sugar and quiets “urgent” cravings.

- Try a “bitter bite” before meals, arugula, radicchio, a squeeze of lemon, or diluted apple cider vinegar (if it agrees with you). Bitters help the body gear up for digestion. I love foods that has a bitterish taste and I notice it helps in reducing my blood pressure numbers.

- When a craving hits, pause. Drink water. Go for a 5-minute walk. If the craving is still there, enjoy what you choose mindfully and without guilt. Curiosity over criticism.

Your skin feels like a battleground:
You upgraded the skincare. You cleaned up the diet. And still breakouts, redness, or rashes arrive uninvited. Skin often mirrors gut inflammation, immune responses, and stress. Histamine sensitivity and a taxed gut lining can show up on your face and body.

Try this:
- Notice patterns: Do flares follow certain foods or stressful weeks? Keep a gentle log.

- Consider a “calm plate” period for 2–3 weeks: Whole foods with minimal additives, lots of colorful vegetables, omega-3s (salmon, sardines, walnuts, chia), and hydration. Skin often follows consistency rather than perfection. Mindful Eating whole plate program has recipes and meal plans included for you.

- If symptoms are persistent or severe, loop in a licensed healthcare provider or dermatologist. It’s not weakness it’s wisdom.

You feel anxious for no clear reason:
Everything looks fine on paper, yet your chest is tight and your thoughts race. The gut-brain connection is real. An imbalanced gut can influence the production and signaling of neurotransmitters that help you feel grounded.

Try this quick vagus-nerve-friendly reset:
- Humming or singing for one minute.

- 30 seconds of cool water on your face.

- 3 rounds of a slow exhale: inhale for 4, exhale for 6–8.

Repeat as needed. Then, feed calm: balanced meals, magnesium glycinate at night if cleared by your practitioner, and steady routines your nervous system can trust.

You catch every cold, and recovery drags:
If every bug finds you, or your recovery feels unusually long, your gut may be part of the story. So much immune training happens in the gut. Support here can translate to resilience.

Try this:
- Prioritize sleep as if it’s a supplement. It’s your body’s most potent repair signal.

- Hydrate and mineralize: water, herbal tea, and mineral-rich broths (we’ll talk broth in a moment).

- Discuss vitamin D, iron, zinc, or B12 with your clinician if you suspect deficiencies. Don’t self-supplement long-term without lab guidance.

A quick, important note: if you experience red-flag symptoms, unexplained weight loss, blood in stool, persistent severe abdominal pain, black tarry stools, fever with abdominal pain, persistent vomiting, difficulty swallowing, or new severe rashes, please seek medical care promptly.

When your gut whispers podcast offers education, not diagnosis.

So, Where Do You Go From Here?

weekly review. https://www.info-on-high-blood-pressure.com/when-your-gut-whispers.html

You don’t need to overhaul everything. You don’t need to panic. The first step is simply to notice. Keep a journal not just of symptoms, but of feelings, patterns, and meals. Let yourself be curious, not critical.

As you make small shifts to support your gut, you might see some changes. Maybe you’ll feel more clear-headed or have more even energy throughout the day. Maybe you’ll feel more steady, more comfortable in your skin.

That’s really what matters. It’s about starting to feel better, one day at a time.

Let's Do A Mindful Pause

breath work and your gut. https://www.info-on-high-blood-pressure.com/when-your-gut-whispers.html

Before we shift into tools, let’s take 20 seconds. Drop your shoulders. Unclench your jaw. Place a hand on your belly and one on your chest. Inhale gently through your nose for a count of four. Exhale slowly through pursed lips for a count of six. Twice more. You just told your body it is safe to digest, absorb, and rest.

If you want a structured, warm pathway to make practices like this part of your meals and your day, consider joining my mindful eating the whole plate online program. We pair mindful eating with gut-supportive nutrition, simple recipes, and weekly prompts so you can create sustainable relief. Remember there’ll be a link in the show notes.

Five Tools In Your Gut Healing Toolkit

Most of us don’t start the day thinking about microbiomes or gut permeability. We’re focused on what’s right in front of us, like why our bellies feel tight, why we’re already tired, or why the clothes that fit last week suddenly feel snug.

gut microbiome. https://www.info-on-high-blood-pressure.com/when-your-gut-whispers.html

You’ve probably heard that everything looks fine on paper, that it’s just stress, hormones, or age. And maybe you’ve tried the powders and plans, only to feel like you’re going in circles.

That quiet discomfort when digestion feels off, when your gut whispers, skin flares for no reason, and moods swing wider than you’d like can feel like a puzzle with no clear answer. It’s not about needing a new diagnosis or a complicated fix. Sometimes, it’s about coming back to the basics. Small shifts that help your body find its rhythm again without overhauling everything.

Here are five simple tools that can help your digestion and energy feel a little more steady each week. And remember none of these are quick fix promises. They’re calm, evidence-aligned practices that help your body remember how to heal. Think of them as invitations, not rules.

Bone Broth, or a Mineral Rich Broth That Feels Like a Warm Hug: On days when digestion feels heavy, broth can be a gentle anchor. Bone broth may contain amino acids like glycine and glutamine which act like a scaffolding, supports the gut lining. If you don’t do animal products, a mineral-rich vegetable broth with seaweed, mushrooms, onions, celery, and a little miso can be wonderfully nourishing.

No need to measure or track. Just sip, hands wrapped around the mug, letting the warmth do its quiet work.
How to try it:
- Sip a mug mid-morning or mid-afternoon.
- Use it to cook grains or as the base of a simple soup.
- If you’re histamine-sensitive, start with small amounts or make fresh, quick-simmered versions to see how you respond.

A castor oil pack, not Woo, just old wisdom gentle support That Works: This might sound odd but placing a warm castor oil-soaked cloth over your belly, the abdomen can feel deeply calming for many people. While research is limited, many find it helps soften tension in the abdomen, supports lymph flow, and can be especially helpful when everything feels stuck or sluggish.

How to try it:
- Patch test a drop of cold-pressed castor oil on your skin first. If no reaction after 24 hours, proceed.
- Soak a soft cloth in castor oil, place over your belly, cover with a clean towel, and add gentle heat (like a warm water bottle) for 20–45 minutes.
- Start 1–2 times per week.
- Avoid during pregnancy, with open wounds or active skin irritation on the abdomen, or if advised by your clinician to skip.

Bitter greens before meals: Bitter foods have mostly disappeared from modern diets, but the body remembers their purpose. Bitters tell your body, “Food is coming get ready.” A few bites of arugula or radicchio, a slice of lemon, or a teaspoon of apple cider vinegar diluted in water (if it agrees with you) can prime digestion, ease bloating, and help with the “heavy after meals” feeling.

That one simple act can activate digestion, reduce bloating, and ease the heavy feeling after meals. It’s a small habit with a powerful impact.

How to try it:
- Add a small bitter salad as your first bites of lunch or dinner.
- If you have reflux or sensitive teeth, be cautious with vinegars; stick to greens and lemon on food.
- Ginger and dandelion tea are gentler bitters if you prefer warm drinks.

Magnesium, But the Right Kind, at the Right Time: Magnesium can be a steady ally: magnesium citrate for digestion that feels slow, and magnesium glycinate for an unsettled mind. A nightly dose, paired with warm tea and low light, can help calm the body and the mind.

When the body feels safe, it begins to release. And that’s where healing starts.

Different forms support different needs.
- Magnesium glycinate: calming, often used in the evening for relaxation and sleep.
- Magnesium citrate: can be helpful if digestion is slow, as it has a gentle loosening effect.

How to try it:
- Start low and slow. Many people begin with 100–200 mg at night and adjust with guidance.
- If you have kidney issues or are on medications, check with your clinician before starting.

A real digital detox: Healing often doesn’t happen in constant consumption. It happens in the pause. In the space where the body remembers it doesn’t have to be on high alert all the time.

This isn’t a wellness trend. Chronic stress can change the gut, the mind, and the whole system.

Your gut and nervous system do better with predictable downtime. Constant input keeps the body on alert. One weekly block 90 minutes, an afternoon, or an entire day, without screens can feel like a hard reset.

How to try it:
- Choose a time. Tell your people.
- Step outside. Walk, stretch, or sit under a tree. Let your senses digest silence.
- Notice: When do you feel the itch to check? What is your body asking for instead?

Simple Bonus Shifts That Compound Over Time

Chew more than you think you need, aim for 20–30 chews per bite of solid food. Mechanical digestion starts in your mouth.

hydrate water. https://www.info-on-high-blood-pressure.com/when-your-gut-whispers.html

Create a “meal environment.” Sit down. Put your phone away. One deep breath before the first bite.

Hydrate between meals. Thirst can masquerade as hunger and cravings.

Move after meals. A 5–10 minute walk helps with blood sugar and digestion.

Aim for regular mealtimes. Your gut loves rhythm.

These aren’t instant solutions. They’re gentle ways to create space for your body to settle. A chance to feel a little clearer, a little more grounded, and a little more at home in your own skin.

The Whole Plate: A Mindful Way To Eat That Calms Your Gut

Mindful eating the whole plate is about the food on your plate and the way you eat it, both matters.

A simple, steady plate:

Half your plate: vegetables or fruit (cooked or raw, colorful, and varied).

A quarter: protein you enjoy and digest well.

A quarter: carbohydrates that feel good in your body, root vegetables, whole grains, or gluten-free options if you’ve noticed that’s better for you.

Add healthy fats: avocado, olive oil, nuts, seeds, tahini. Fat helps with satiety and absorption.

A mindful way to eat it:

This isn’t about perfection. It’s about creating conditions your gut can trust. If you want help weaving this into your life, food, mindset, and routine join my mindful eating the whole plate online program.

We keep it simple, compassionate, and consistent. You’ll get practical lessons, gentle practices, and flexible templates to make your plate work for your real life. Your link is in the show notes.

A 7-Day Gentle Reset (No Overhauls Required)

Use this as a weeklong experiment. When your gut whispers, listen, then treat it like curiosity, not a test.

Day 1: Setup and observe
- Create a simple log for meals, energy (1–10), mood (1–10), bloating or skin notes, and sleep quality.
- Commit to one mindful meal today. Just one.

Day 2: Bitters and breath
- Add a small bitter starter to lunch or dinner.
- Practice the 4-in, 6–8-out breath before and after one meal.

Day 3: Broth and balance
- Sip a mug of broth between meals.
- Anchor each meal with protein, fiber, and fat.

Day 4: Magnesium and movement
- If appropriate for you, try magnesium glycinate at night.
- Take a 10-minute walk after one meal.

Day 5: Digital daylight
- Schedule a 90-minute block with no screens. Step outside if possible.

Day 6: Castor pack calm
- If it’s safe for you, try a castor oil pack for 20–30 minutes while listening to music or reading.

Day 7: Reflect and adjust
- Review your log. What helped your energy? What soothed your skin or your mind? Keep those. Release the rest.

When To Ask For Help!

Please check in with a licensed healthcare provider if you have:

- Blood in stool, black tarry stools, persistent or severe abdominal pain
- Unexplained weight loss, persistent vomiting, fever with abdominal pain
- Difficulty swallowing, new severe rashes, or symptoms that are escalating

Assembling a care team that listens to your story, your timeline, your symptoms, your lived experience, can be transformational. You deserve that.

Closing Practice (60 seconds)

Let’s close with a quick reset you can use before any meal.

Drop your shoulders. Unclench your jaw. Place one hand on your belly. Inhale slowly through your nose for a count of four. Hold for a soft two. Exhale through your mouth for a count of six.

Again, inhale for four, hold for two, exhale for six. One more time, a little slower.

Now ask, kindly: What would help me feel steady in the next hour?

Let the answer be small and specific. Then honor it.

You are not behind. Your body is not your enemy. It’s a conversation partner and the more you listen, when your gut whispers, the clearer it speaks.

If you found this High Blood Pressure Wellness Lifestyle podcast helpful, share it with a friend who needs a gentle nudge of hope. Subscribe! And if you’re ready to go deeper, join me in mindful eating the whole plate online program. I can’t wait to support you there.

Thank you for being here today. Until next time, take a breath, take a sip of something warm, and take care.

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