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Getting To The Gut of Things, Tauranga (2026)

11/12/2025

STOP THE SCROLLING - Poor sleep is weakening our immune systems.
Night-time screen use suppresses melatonin, a hormone that protects your cells from oxidative stress, regulates inflammation, and supports immune balance.

Low melatonin = higher inflammation, more cell damage, and greater strain on autoimmune pathways.

One of the biggest daily threats to immunity is poor sleep disrupted by screens and artificial light at night. According to experts, this isn’t just about feeling tired - it has measurable effects on your immune system at both the cellular and hormonal level.

Here’s what’s going on scientifically:
🔹 Melatonin is more than a sleep signal - it’s a key regulator of immune function. It’s produced in response to darkness and has anti-oxidant, anti-inflammatory and immune-modulating effects.
🔹 Light exposure at night suppresses melatonin, disrupting your circadian rhythm and reducing the hormone’s protective actions. Low melatonin is tied to higher inflammation, oxidative stress, and weaker immune cell activity, including compromised natural killer cell function - a frontline defence against viruses and abnormal cells.
🔹 Even one night of poor sleep can raise inflammatory markers (e.g., IL-6, CRP) and shift immune cells toward a stressed, pro-inflammatory state. Chronic disruption can accelerate cellular stress and potential DNA damage markers associated with inflammation and aging.
🔹 Melatonin also helps regulate immune balance - influencing cytokines and immune cell signalling - and has been studied for beneficial effects in several autoimmune and inflammatory conditions (e.g., lupus, multiple sclerosis models), though responses can vary by disease.
🔹 Importantly, sleep habits affect your whole circadian immune cycle - poor rhythms can tilt immune responses toward persistent inflammation and weaken resilience to infections and chronic disease.

Protect your circadian rhythm, protect your immunity, and put down your phone before bed.

08/12/2025

I don’t wanna-be a downer … but let’s be real – what we drink can mess with more than just hydration.

⚠ Marketed as sugar-free, but still sweetened chemically. Even the ‘clean’ drinks aren’t always squeaky - with sugar often replaced with non-nutritive sweeteners. RTD’s, diet sodas, alco-pops, power brews, ‘brain-health’ drinks, and many of the trendy low-cal / low-carb mixers rely on chemical flavour enhancement to keep you sippin’.

And it aint no good for you. ‘Zero sugar’ does not mean zero biological impact. Research shows artificial sweeteners can shift your gut microbiome - and that kind of gut dysbiosis may be how sweetened drinks trigger metabolic problems, insulin issues, inflammation and liver problems - with a 50-60% higher risk of liver-fat buildup and fatty liver disease attributed to consuming sweet drinks.

Manufacturers often use a blend to achieve a taste similar to real sugar. They are broadly categorised into natural sugars and syrups, sugar alcohols, and high-intensity (artificial or natural) sweeteners, and are used to manage calorie content or provide specific flavour profiles.

Labels often leave the exact formulation ambiguous, so even when the label reads ‘natural / clean / diet / low-calorie / sugar-free / zero sugar / zero carbs,' it doesn’t mean it’s doing you no harm.

Some popular alco-pops use no sugar or sweeteners (Clean Collective, Finery), and some use natural fruit sugar (Pals, Fizzliss, Kirin Hyoketsu). But always check the label first, as often they have both a standard range and a sugar-free alternative – which may not be entirely guilt-free at all.

Remember: Sweet is sweet. And sure it may not be affecting you right now, but awareness is gold and moderation is key. Your gut (and liver) will surely thank you for choosing a real, clean drink in the long-run.

So what's your favourite tipple for the silly-season?

07/12/2025

Let’s Make It a Date …because let's face it, romancing with dates might be better for your well-being than chasing commitment-phobe folks on Tinder.

Swipe right on these dates instead - the juicy, chewy, fibre-packed kind that:

💛 Boost energy, iron levels, and mood
💛 Prevent anemia and produce red blood cells
💛 Support hormonal balance, menstrual, and pregnancy health
💛 Keep your gut happy and digestion moving
💛 Strengthen bones with calcium + magnesium
💛 Nourish skin & hair with antioxidants, vitamins, and minerals
💛 Provide natural, slow-burning sweetness

They are an easy, natural mood-and-energy booster (versus the emotional/mental swings of dating apps). Dates are great for gut, skin, bone, and hormonal health - a 'self-love-date' with nourishment. They provide sustained energy, without refined sugar crashes.

Dates + nuts + banana is my recipe for a cozy, home-made 'date night' for yourself, that’s tasty and good for you. Top with some Greek yogurt for extra goodness.

Basically… dates are the reliable, nourishing, emotionally-available partner you’ve been looking for.

So tonight, skip the dating apps and treat yourself to a wholesome Date Night - literally.

07/12/2025

The Packed-In Power of an Egg. Simple. Affordable. Nutrient-dense. Gut-friendly.

Eggs are one of the easiest foods to cook - and one of the most powerful. A single egg delivers high-quality complete protein, healthy fats, and essential nutrients like choline, selenium, iron, B-vitamins, and antioxidants that support your gut, brain, eyes, liver, muscles, and metabolism.

Most people can safely enjoy 2–3 eggs a day, giving you around 18g of clean, highly absorbable protein - ideal for tissue repair, muscle health, satiety, and steady energy.

Why your gut loves eggs:
* Easy to digest and naturally packed with amino acids that rebuild tissue
* Protein-rich, nutrient-dense
* Help keep you fuller for longer (bye-bye sugar crashes)
* Support metabolic and liver function
* Pair perfectly with fibre-rich foods for even better gut balance

Eggs are a tiny shell with a big nutritional punch.

Eggs bring complete protein + micronutrients + healthy fats & antioxidants in a simple, versatile, easily digested package - perfect if you want to support muscle health, metabolism, liver function and overall nutritional balance.

Bonus: because eggs are easy to prepare (boiled, scrambled, omelette), they’re a great everyday staple for supporting gut health, satiety, metabolic stability, and long-term wellness - all with minimal fuss.

🥚✨ Add a couple to your day… your gut (and your heart) will thank you.

My go-to is whisking up 2 eggs with a generous pour of Best Bones Broth (beef preferred over chicken for this, as it is thicker consistency), a pinch of Himalayan pink salt and pepper. Melt Ghee, Butter or Olive Oil in a small frypan and use a spatula to gently fold the edges of the egg mix to the centre as it cooks.

The bone broth adds another level of gut-healing goodness - easily absorbed collagen, amino acids (like glycine for sleep/brain health), and minerals (calcium, magnesium, phosphorus) that support joint, gut, skin health, muscle repair, and immunity.

Pair this with sourdough toast, avocado, cottage cheese, soaked chia seed mix and leafy greens and you have a power-packed meal that tastes great at any time of the day!

07/12/2025

LOOK AFTER YOUR GUT & YOUR HEART WILL THANK YOU ❤️ Your gut isn’t just about digestion - it’s one of your heart’s biggest supporters. What you feed your microbiome can directly influence cholesterol, inflammation, and long-term heart health.

Here are 6 daily foods cardiologists recommend to lower cholesterol and boost gut health:

🥣 Oats – Gut-loving fibre that grabs onto bad cholesterol and helps remove it.
🌰 Walnuts & Almonds – Healthy fats that calm inflammation and keep arteries flexible.
🍓 Berries – Antioxidants that protect your blood vessels and feed good gut bacteria.
🥬 Leafy Greens – Natural nitrates and potassium for healthy blood pressure and smooth digestion.
🫒 Olive or Avocado Oil – Heart-friendly unsaturated fats that support good cholesterol.
🥘 Beans & Lentils – Fibre + plant protein = balanced cholesterol and a happy gut.

The Gut–Heart Loop: Better digestion → lower inflammation → improved cholesterol → stronger heart.

Small daily choices = big long-term protection.
Nourish your gut… and your heart will quietly celebrate you every day. ❤️🌿

The takeaway? Gut-friendly, fibre-rich foods + healthy fats = better digestion, improved cholesterol levels, and stronger heart health over time. It’s less about drastic changes, more about consistent, wholesome choices.

06/12/2025

When the Gut Won’t Sleep… Did you know your gut microbiome may be quietly controlling your sleep?

Sleep is meant to be simple: lie down, close your eyes, drift off, wake up refreshed.

But for many people - especially those living with gut issues - sleep becomes one of the hardest things to achieve.

You may find yourself lying awake for hours, waking repeatedly, needing to urinate during the night, feeling thirsty, or jolting awake with racing thoughts or a pounding heart. You may struggle to fall back asleep or feel exhausted even after a full night in bed. For some, insomnia becomes chronic and deeply intertwined with stress, hormones, inflammation, diet, and long-term health challenges.

And what if one of the most powerful forces affecting your sleep isn't in your brain at all?

Emerging research shows that your gut microbiome - the trillions of bacteria and microbes living throughout your digestive system - plays a major role in determining how deeply you sleep, how often you wake, and how refreshed you feel in the morning. Your gut and brain are in constant conversation, regulating sleep hormones, inflammation, and nervous system signals.

Long-term antibiotics, antidepressants, medications, exposure to chemicals, additives and preservatives in food, inflammation, and sleep apnea (where you stop breathing - which is what I deal with) can all disrupt this delicate balance - leaving you tired, wired, and frustrated.

The good news? Research shows that supporting your gut with the right probiotics, prebiotics, fibre, and anti-inflammatory strategies can help restore deeper, more restorative sleep.

Sleep isn’t just a brain issue - it’s a gut issue, a hormone issue, an inflammation issue, and a microbiome issue. Repair the gut, and sleep often follows.

When the gut begins to heal, sleep improves.
When sleep improves, the gut heals more easily.
Breaking the cycle is not only possible - it may be the key to restoring energy, clarity, and well-being.

04/12/2025

Watch out for Maltodextrin - The Silent 'High GI' Assassin!

Yesterday I saw a General Surgeon about my 'severe diverticulosis'. Good news: it’s not (yet) severe enough to chop a section out of my colon. Actually, that's great news - phew, visible sigh of relief...

Bad news: the plan is basically…
• Take ibuprofen for pain (not exactly gut-friendly)
• Take Metamucil for fibre (often bulked out with maltodextrin – also not gut-friendly)
• Wait for the next diverticulitis flare-up, and then take more antibiotics to hammer my microbiome again...

This is the advice given on top of a bowel prolapse, intestinal permeability, an adrenal adenoma, hormone chaos, low estrogen, high CRP and a belly that feels permanently blown up like a balloon – despite all my gut-healing efforts and inroads into clean eating.

It left me feeling like the advice was just a tad out of date.

Theres now loads of research on gut dysbiosis and how it ties into diverticulosis, Crohn’s, ulcerative colitis, IBS and more – and also how things like maltodextrin, gums and thickeners, bad oils, artificial sweeteners, MSG, emulsifiers, preservatives and "natural flavourings" in processed foods (and even supplements, protein powders, health foods and baby formulas) can aggravate an already angry gut.

The truth is, inflammation is often triggered by foods disguised as healthy, hiding behind labels like 'natural, low-fat, light, sugar-free, protein-packed, or gluten-free'.

Maybe it’s time our medical system caught up with what’s happening in the gut-health world – because who’s to say these nasties aren’t a big part of why so many of us are sick in the first place?

I’ll be sharing more on this as I keep digging into the research and rebuilding my own gut, one label-read and one food swap at a time.

But in the meantime, keep your eyes peeled for Maltodextrin - The Silent 'High GI' Assassin - aka modified corn starch, aka glucose syrup, aka dextrin, corn syrup solids, and glucose polymer.

It can also be listed under its source, such as modified rice starch or modified wheat starch, and is used for thickening, flavouring, binding, pouring, sweetening, crisping etc - basically anything and everything processed - snacks like potato chips, salad dressings, protein powders, sports drinks, and baked goods.

Did you know it spikes your Blood Sugar faster than Table Sugar?

It kicks off IBS, Crohn's, Diabetes & the team; brings in its Patched Gang of harmful gut bacteria and kills off the good guys, triggers insulin, sets you up for sugar and carb cravings, causes inflammation by altering the ecosystem and attacks the barrier of the intestines, letting the zombie gremlins out into the blood stream ... amongst other things...

Maltodextrin is a highly processed carbohydrate with no nutritional value (beyond calories), and it is Darth Vader for inflammation, gut dysbiosis, and can also contribute to weight gain.

Worse still, maltodextrin is found in thousands of everyday foods that we eat and drink - including those marketed to infants, children and weight-conscious adults.

But it is still 'Generally Recognised as Safe' by regulatory standards - so it must be okay right?

Wrong!

Meanwhile, we are setting up the next generations for their own health crisis with fast, convenient, processed foods - straight into the mouths of babes. They have no chance.

And it's not just ole' Malto-D you need to beware of - check out all the other dirty culprits - chemical additives, stabilisers, emulsifiers, sweeteners and modified carbohydrates on the back of those packets!

Dare you to do a deep-dive into some of your 'healthy' protein powders and muesli bars and see what 'natural flavours' and additives they are hiding. They might be giving you some short-term weight-loss benefits - but what damage are they causing in the long run?

Removing hidden inflammatory additives is one of the quickest ways to calm the gut, reduce bloating, improve bowel regularity, and lower systemic inflammation.

So now I'm going to stop eating this naughty chocolate biscuit (under the guise of comfort food for stress) and get back to making another high-protein, nutrient-dense, healthy-fats 'Barb's waldorf salad' with chicken for din dins...

02/12/2025

Savour Your Sweet Spot! Recent clinical studies show that fructose - especially the added kind in processed foods, can silently supercharge inflammation in the gut, liver, and abdominal fat.

And it’s not the only sugar causing trouble.

Glucose, fructose, sucrose, lactose, artificial sweeteners, and 'natural' sweeteners all behave differently in the body. Some are rapidly absorbed. Some hit the liver hard. Some alter the gut microbiome. And some are marketed as healthy, but still spike inflammation.

Here’s the real issue: too much added sugar of any kind leads to gut dysbiosis, increased intestinal permeability, reduced short-chain fatty acids, inflammation, and metabolic problems. The gut notices everything.

Whole fruit is not the enemy. In fact, berries and citrus can lower inflammation.

But fruit juice, sweetened yoghurts, sauces, energy drinks, and flavoured 'health' products and supplements contain concentrated fructose without fiber - the worst combination for inflammation and fatty liver risk.

Artificial sweeteners aren’t a free pass either.

While artificial sweeteners supposedly avoid sugar's direct calories and blood sugar spikes, long-term studies link them to increased appetite, gut issues, and risks for obesity, diabetes, heart problems, cancer and stroke, suggesting they aren't a simple healthy swap. Sugar is clearly linked to major health problems like heart disease, diabetes, and fatty liver, but artificial sweeteners also perpetuate sweet cravings and have their own long-term metabolic effects, making moderation crucial for both.

Saccharin and sucralose can shift gut bacteria and affect glucose tolerance, and foods and drinks with aspartame can lead to serious health problems. New research also reveals that sorbitol, a common sugar alcohol used in 'low-calorie' foods, can behave much like fructose once inside the body, potentially contributing to liver strain and metabolic dysfunction.

So what is the healthiest sweetener? Whole fruit - fibre and all.

After that, apparently date paste, stevia, monk fruit, and small amounts of maple syrup, honey or coconut sugar.

Finding your 'sweet spot' means identifying the level of sweetness your body can enjoy without triggering cravings, gut issues, fatigue, or inflammation. Maybe it is none.

Most people discover within 7–14 days of reducing added sugar that their energy stabilises, cravings ease, skin clears, digestion improves, inflammation settles, and taste buds reset.

Moderation is key - but awareness is everything.

Recently, after cutting out all sugar and alcohol for a few months, I found the taste of wine was overpoweringly sweet when I tried it again.

I did persevere though... woops!

I would much rather treat myself occasionally, to a slice of cake or a glass of Rose, knowing that I am indulging in sugar by choice, than be duped by the added sugars and sweeteners found in so many processed foods...

And once the silly season is over I am going Nil-by-Mouth on sugar again as I find it almost as addictive as smoking.

28/11/2025

Respect the Big Boss! We often think of the gut as just the place food goes… but it’s so much more.
Inside us lives a whole ecosystem and when this is thriving, so are we. When it becomes unbalanced (dysbiosis), things start to go very wrong.

Research continues to link gut imbalance to:
+Digestive disorders (IBS, diverticulitis, inflammatory gut and bowel issues)
+Obesity + weight regulation
+Immune dysfunction + autoimmune flare-ups
+Hormone imbalance, fatigue + brain fog
+Metabolic conditions + diabetes risk
+Chronic inflammation throughout the body
+And more..

Our microbiome is meant to protect and support us, but modern life has been tough on it. Factors like:
+Repeated antibiotics
+Ultra-processed foods
+High-sugar and sweeteners
+Stress + lack of sleep
+Environmental toxins and chemicals

…can wipe out the good bugs our gut needs to digest food, protect the bowel wall, manage inflammation and even regulate mood and appetite.

And now the science is catching up. Around the world, clinical studies are exploring how restoring and strengthening gut bacteria could help with everything from weight control and immune function to bowel disease and metabolic health. We're learning just how connected the gut really is to the rest of the body.

This isn’t fringe wellness — it’s emerging mainstream science.

If we feed and support our microbiome, we’re not just helping digestion…
we’re building the foundation of long-term health.

Right now I'm trying to fix the damage that years of antibiotics, medications - and lets face it - bad habits, may have caused ...

25/11/2025

Seeds Make Me Happy! Our guts are home to a wildly complex ecosystem - a microscopic city, rainforest, and research lab all rolled into one - packed with trillions of bacteria, yeasts, and other microorganisms working around the clock. These tiny residents help you digest food, extract nutrients, produce vitamins and neurotransmitters, regulate inflammation, support immunity, and even send status updates to your brain about how you’re doing.

When the 'good neighbours' are thriving, everything hums along smoothly, digestion is comfortable, energy is steady, and your mood behaves itself. But feed the troublemakers too much sugar, artificial sweeteners, alcohol, stress, or ultra-processed food with additive 'nasties' - and they seize the opportunity to cause chaos. Suddenly you’re bloated, inflamed, foggy, fatigued, or wondering why your stomach sounds like a gurgling blocked drain.

In the end, your microbiome is an environment you’re responsible for. Feed it fibre, diverse whole foods, and fermented goodies and it becomes a harmonious community. Feed it irritants and it starts filing internal complaint forms that show up as symptoms. A balanced gut is simply you and your microorganisms working together - a partnership where treating them well means they’ll return the favour.

For a healing gut boost, consider pouring some boiling water over whatever seeds you have in the cupboard - giving them a good long overnight soak (crucial for chia seeds), and then combining them with scrambled eggs and bone broth for a savoury breakfast, adding to your kefir, protein and collagen smoothie, or warming up in the microwave and adding some berries, pear, apple, nuts and greek yoghurt for dessert.

More about the benefits of seeds and nuts and other 'super-foods' full of nutrients in my upcoming book ....

21/11/2025

Lets talk Hydration - because if we’re not, maybe we should be.

And no, I’m not talking about gin n' tonic, coca cola, coffee, wine, or beer…

I used to drink a ton of water. Litres and litres a day (and the occasional fore-mentioned wine or three). I was basically a human fish tank. But no matter how much I drank, I could never quench my thirst. It was going straight through me (no problem there) but my skin was dry, I felt dehydrated, and it didn't make sense.

Then a good friend suggested I try electrolytes. Not the kind that come in a bright blue sports bottle, or those little packets full of colouring and chemicals that promise 'rapid hydration.' Just the basics you may already have in your kitchen.

Water. Salt. Bicarbonate soda. Coconut water (or orange juice if you’re someone who needs to keep potassium lower).

You could also add or mix things up with a some mineral drops, squeezed lemon juice, or some pure Aloe Vera juice (a blessing for your gut lining) if you have them.

Honestly? It was a game changer.

Electrolytes aren't just a must- have for power-lifters and gym-goers. We all need them.

I wish I’d known this years ago, especially when I was on antidepressants and deep in peri-menopause. Both of those had me sweating like I was running a marathon in a sauna. And I’m not talking about a glamorous menopausal glow. I'm talking buckets. Dripping. Puddles. Off my head.

Absolutely delightful.

Thankfully, that part has eased off since dropping the genki pills and starting HRT. But even now, I still get thirsty - and hydration, proper hydration, is essential.

So even if you’re not an active-bunny needing to replenish electrolytes after running a marathon, or on a hormonal rollercoaster, do yourself a favour and look into why electrolytes matter, especially for gut health. Your cells, your digestion, your energy, and your brain will all thank you.

I dive deeper into the science around hydration in my upcoming book and how it has a knock on effect with the gut n' butt.

Yay I bet you can't wait 😆

19/11/2025

You know that moment when someone discovers religion, and suddenly they're everywhere - remember old mate waiting outside that 80's nightclub with a redemption pamphlet, and free cold mince pies, ready to save your soul? Last week, they were stealing their schoolmate’s cassette recorder to pay for party-pills, but this week, they’ve found Jesus and want to convert the entire Red Square.

This morning I caught myself suggesting to a friend that he drink warm water before his coffee - because, you know, “it gets the digestion cranking and helps nutrient absorption....” Blah blah blah.

Who am I? Who is this peanut butter gut nutter?

Don’t get me wrong - I’m not here to preach, convert, or recruit disciples. I’m just genuinely, borderline-obsessively fascinated with how our guts run the show in ways I never knew before. And when you’ve lived through constant pain, and connected every weird symptom back to that one central system… well, it’s hard not to talk about it.

But if you see me handing out “Repent and Heal Thy Gut” pamphlets at 2am outside a nightclub, please intervene 😀

Getting To The Gut of Things

11/12/2025

08/12/2025

07/12/2025

07/12/2025

07/12/2025

06/12/2025

04/12/2025

02/12/2025

28/11/2025

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