Be Nourished Workshop Recap & Extended Guide

A Deep Dive into the Gut-Brain Axis, SCFAs, Adaptogens & Winter Mood Support

The Be Nourished workshop, co-hosted with Katie, was a truly inspiring gathering — filled with curiosity, thoughtful questions, and all beautiful humans ready to reconnect with their bodies. It was a wonderful reminder that nourishment is not just about food, but about creating the internal conditions for calm, focus, and resilience.

This blog is your complete follow-up — expanding on what we covered, so you have something to revisit whenever you need.

The Gut-Brain Axis — The Missing Link to How You Feel

Your gut is far more than a digestion machine — it is home to its own nervous system, called the Enteric Nervous System, containing more than 100 million neurons. This system is directly linked to your brain via the vagus nerve, creating a two-way communication channel known as the Gut-Brain Axis.

When we talk about “gut feelings” or “nerves in the stomach”, we’re actually describing real biological signals travelling via this axis. But there is more. Your gut is a factory for neurotransmitters — chemical messengers — including producing up to 90% of serotonin, the very neurotransmitter involved in mood, motivation, sleep, and feelings of calm.

Note: While most serotonin is produced in the gut, it cannot directly cross the blood-brain barrier. What does cross is its precursor, tryptophan, an amino acid. Tryptophan is transformed into serotonin within the brain itself. This makes your dietary intake of tryptophan just as crucial to mood and nervous system regulation as gut health itself.

Foods rich in tryptophan include:

  • Turkey and chicken

  • Salmon

  • Eggs

  • Cheese

  • Pumpkin seeds

  • Sesame seeds

  • Tofu and soy products

  • Oats

  • Nuts (especially almonds and walnuts)

  • Dark chocolate

Tryptophan competes with other amino acids to cross the blood-brain barrier, so pairing it with carbohydrates can improve its uptake, supporting more efficient serotonin production within the brain itself.

Crucially, the health of this system depends on a well-nourished and diverse microbiome — the trillions of bacteria living inside us. When this community thrives, it produces Short-Chain Fatty Acids (SCFAs) — particularly butyrate, acetate, and propionate — which act as powerful regulators of inflammation, metabolism, and nervous system balance.

A balanced gut can:

  • Regulate mood more effectively

  • Improve mental clarity

  • Reduce inflammation throughout the body

  • Support healthy metabolism

  • Enhance stress resilience

"Some scientists even suggest that we are not just human — we are bacterial ecosystems with a touch of human on top. The bacteria within us don't just assist; they may be subtly orchestrating our cravings, behaviours, and even social interactions. As highlighted in The Psychobiotic Revolution, these microbes have evolved to influence our brain chemistry to ensure their own survival and flourishing, often guiding us towards the foods or behaviours that best serve them. The question is — are you feeding the helpful ones?"

Scientific Highlights:

  • Nature Microbiology (2019): Identified reduced diversity of SCFA-producing bacteria in individuals with depression.

  • Journal of Neuroscience (2020): Showed that impaired gut microbiota directly influences brain plasticity and cognitive function.

  • Harvard Medical School: Acknowledges the gut's role in stress response regulation via modulation of cortisol.

This isn’t theoretical — this is happening inside of you, moment to moment. The vagus nerve is listening. The question is: What are we feeding it?

The Power of SCFAs — Your Gut’s Language of Health

When our gut microbes ferment fibres and resistant starches, they produce Short-Chain Fatty Acids (SCFAs): butyrate, acetate, and propionate. These tiny compounds:

  • Reduce inflammation

  • Support the gut barrier

  • Influence brain plasticity

  • Modulate immune function

  • Regulate appetite and metabolism

Your SCFA-Supporting Shopping List (Aim for 30+ plants weekly):

Prebiotic-Rich:

  • Chicory root, Jerusalem artichokes, onions, garlic, leeks, asparagus, green bananas, dandelion greens, apples, berries

Resistant Starches:

  • Cooked & cooled potatoes, rice, oats, lentils, chickpeas, butter beans

Fibre-Rich Plants:

  • Carrots, beets, broccoli, brussels sprouts, sweet potatoes, squash

Fermented Foods:

  • Sauerkraut, kimchi, kefir, tempeh, miso, kombucha, natto

Herbs & Spices:

  • Parsley, basil, dill, mint, rosemary, turmeric, ginger, cinnamon

Healthy Fats:

  • Olive oil, ghee, chia seeds, flaxseed, walnuts

Diversity is key — the more variety, the more robust your microbiome.

Sample Recipes

Breakfast: Overnight Oats with Kefir & Berries (add collagen, almond butter and pumpkin seeds, sprinkle with cinnamon)
Lunch: Lentil & Roasted Veg Bowl with Sauerkraut & Herbs
Dinner: Tempeh Stir-Fry with Ginger, Garlic & Cooked-Cooled Rice

Adaptogens We Explored

  1. Lion’s Mane — Cognitive support & memory (Learn more)

  2. Ashwagandha — Cortisol regulation & stress resilience (Learn more)

  3. MCT Oil — Clean brain fuel (Learn more)

  4. Collagen — Gut lining & connective tissue support (Learn more)

Vegetarian? Boost Collagen Naturally with:

  • Vitamin C (citrus, berries, peppers)

  • Silica (oats, cucumber)

  • Zinc (pumpkin seeds, cashews)

  • Proline & Glycine (legumes, nuts)

  • Copper (sesame seeds)

Magnesium — The Unsung Hero

Magnesium Glycinate: Calming, promotes sleep
Magnesium Citrate: Supports digestion, gentle laxative
Magnesium Malate: Energy production & muscle support
Magnesium Threonate: Cognitive function, brain bioavailability
Magnesium Sulfate (Epsom Salt): Topical relaxation
Magnesium Chloride: Transdermal magnesium (sprays, lotions)

Recommended brands:

https://bioptimizers.co.uk/

https://www.upgradedformulas.com/

Biohacker’s Tip — Winter Mood & SAD Lamps

In winter, less light can lower serotonin and disrupt circadian rhythms. SAD lamps are a well-researched tool to support mood.

How to Use SAD Lamps:

  • 10,000 lux intensity

  • Use within 30–60 minutes of waking

  • 15–30 minutes exposure daily

  • Pair with hydration, movement, and regular wake times

Recommended Brands:

  • Lumie Vitamin L

  • Beurer TL41 or TL70

  • Carex Day-Light Classic Plus

  • Philips EnergyUp

Extra Mood Boosters:

  • Morning light exposure (even on cloudy days)

  • Adaptogens (Ashwagandha, Lion’s Mane)

  • Magnesium

  • Omega-3s

  • Restorative sleep

  • Vitamin D3+K2

Remember — you are responsible for creating your own internal sunshine when nature is having a quiet season.

Your Next Steps

  1. Take your Metabolic Flexibility Quiz if you haven’t yet — it’s your personalised starting point: Take the quiz

  2. Join us for the Global Fast — April 13th — a 72-hour collective fast to reset body, brain, and spirit

  3. Explore:

Thank you for sharing this space with me.

With love,
Dorota

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