Brain Gut Connection Podcast

Dave Brethauer

Hello, Dave here!

The podcast is all about the gut/brain axis and how it affects our physical and mental health. We will talk about the important missing link - the axis - and how our brain communicates with our gut through the axis, better know as our immune system. This is cutting edge science and we’re very excited to help you learn more about it to improve your mental and physical wellness!

We look forward to bringing you different perspectives from different guests we will have on the show, as well.

We hope you enjoy listening and find value.

Thanks,

Dave

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#41
Sunday · 16 min
Ep41 - Move Your Gut
Six weeks of exercise measurably changed gut bacteria in a controlled study — and it wasn't about endorphins. Here's the real mood mechanism. Exercise is supposed to be good for your mood — but a controlled study found the mechanism runs through your gut microbiome, not just endorphins. In this episode, Dave breaks down what happened when researchers put people through six weeks of exercise, then six weeks of nothing. What you'll learn: - What happened to gut bacteria after six weeks of supervised endurance exercise - Why those changes reversed after six weeks of sedentary time - The mechanisms connecting movement to your gut environment - Why the mood benefit isn't the "runner's high" - How much exercise is actually enough for this specific benefit Research referenced: - Allen et al. (2018), Medicine & Science in Sports & Exercise — exercise alters gut microbiota composition and function in lean and obese humans This episode is educational and not a substitute for professional medical advice. New episodes every Wednesday. Subscribe and never miss one. Join the Brain-Gut Connection Newsletter: https://braingutconnect.com
#40
October 16 · 12 min
EP40 - Testing Your Gut
Researchers sent the same stool sample to seven at-home gut test companies. The results didn't match. Here's what these tests can and can't tell you. At-home gut microbiome tests are everywhere, promising a personalized "gut health score" and a shopping list of supplements. A 2025 study put that promise to the test — literally — by sending identical stool material to seven different companies. In this episode, Dave breaks down what that study found, why the results varied so much, and what these tests are actually good (and not good) for. What you'll learn: - What happened when researchers sent identical samples to seven DTC gut test companies - Why lab methods and quality standards vary so much between providers - Why there's no FDA-approved at-home microbiome diagnostic test in the US - How to actually use an at-home gut test if you choose to - Why the fundamentals still matter more than any single test result Research referenced: - Research collaboration involving NIST (2025), Communications Biology — analytical performance of direct-to-consumer gut microbiome testing services This episode is educational and not a substitute for professional medical testing or advice. New episodes every Wednesday. Subscribe and never miss one. Join the Brain-Gut Connection Newsletter: https://braingutconnect.com Topics: Health & Fitness | Science | Nutrition | Biology | Gut Health
September 2 · 8 min
Ep38 - Sleep and the Second Brain
A single bad night's sleep can shift your gut bacteria within days — and an unhealthy gut can quietly sabotage your sleep right back. Here's the two-way street. Why does one bad night's sleep sometimes turn into a bad week? A growing body of research points to a two-way relationship between your gut bacteria and your sleep quality — each one shaping the other, for better or worse. In this episode, Dave breaks down what a real sleep-tracking and microbiome study found about gut diversity and sleep efficiency, how poor sleep reshapes gut bacteria within days, and how to work both ends of the loop instead of just one. What you'll learn: - How gut bacteria diversity is linked to sleep efficiency and total sleep time - What interleukin-six has to do with your sleep-wake cycle - How fast poor sleep can reshape your gut bacteria - Why "just go to bed earlier" advice sometimes doesn't work - Two practical levers for breaking a bad sleep-gut loop Research referenced: - Smith RP, Easson C, Lyle SM, et al. (2019), PLOS ONE — gut microbiome diversity and sleep physiology in humans This episode is educational in nature and is not a substitute for professional medical care. New episodes every Wednesday. Subscribe and never miss one. Join the Brain-Gut Connection Newsletter: https://braingutconnect.com
September 1 · 5 min
Ep. 36: Food As Medicine — What to Eat for a Thriving Gut-Brain Connection
Some foods marketed as "healthy" are quietly working against your gut-brain connection. In this episode of The Brain-Gut Connection Podcast, Dave breaks down a 2022 meta-analysis in the journal Nutrients (17 studies, 385,541 people) linking ultra-processed food to higher odds of anxiety and depression — then lays out exactly what to eat instead, Paleo-style, straight from Hippocrates' original prescription: "Let food be thy medicine, and medicine be thy food." Grab the 7-Day Gut-Brain Reset to put it into practice starting tomorrow: https://braingutconnect.com/7-day-gut-brain-reset
#37
August 24 · 6 min
EP 37 - The Vagus Nerve Reset — Simple Daily Practices to Calm Your Gut-Brain Axis
Your vagus nerve is the physical wire connecting your gut and your brain — and most of the traffic on it runs from your gut up to your brain, not the other way around. In this episode, Dave breaks down what the research actually says about calming this nerve, and the simple daily practices that measurably shift it from "stressed" to "calm." What you'll learn: - Why most vagus nerve signals travel from your gut to your brain, not the reverse - What a real clinical trial found after a single five-minute breathing session - What the research says about non-invasive vagus nerve stimulation for gut symptoms - Four two-minute daily practices with real evidence behind them - Why none of this requires supplements, subscriptions, or special equipment Research referenced: - Magnon, Dutheil & Vallet (2021), Scientific Reports — deep and slow breathing, vagal tone and anxiety - Systematic review of seven RCTs, non-invasive vagus nerve stimulation for IBS/functional dyspepsia (PMC11769675) New episodes every Wednesday. Subscribe and never miss one. Join the Brain-Gut Connection Newsletter: https://braingutconnect.com
#35
July 29 · 3 min
EP 35 - The Gut-Mood Connection: Where Depression Really Comes From
The "chemical imbalance" theory of depression has been quietly unraveling. Here's what the research says is actually driving it — and it starts in your gut. For decades, depression has been explained as a brain chemical imbalance. That theory is increasingly understood to be incomplete — and a growing body of research points to neuroinflammation, heavily influenced by your gut microbiome, as a central driver. In this episode, Dave breaks down what the current research actually says about depression's origins, why gut health may be a root mechanism rather than a wellness extra, and what this means for how depression should be understood and addressed. What you'll learn: - Why the "chemical imbalance" theory of depression is now considered incomplete - How neuroinflammation connects your gut microbiome to depressive symptoms - What fecal microbiota transplant studies reveal about gut bacteria and mood - What "psychobiotics" are and how they're being studied - Why gut-focused interventions may address a root mechanism, not just symptoms Research referenced: - Psychiatry Research (2016) — fecal microbiota transplant and depressive-like behavior in rats - Valles-Colomer et al. (2019), Nature Microbiology — gut bacteria and neurotransmitter precursor production This episode discusses depression. It is educational in nature and is not a substitute for professional medical or mental health care. New episodes every Wednesday. Subscribe and never miss one. Join the Brain-Gut Connection Newsletter: https://braingutconnect.com
#34
July 22 · 3 min
Stress & The Gut: The Vicious Loop
Stress doesn't just feel bad — it physically rewires your gut. And your gut sends the stress right back. Here's the loop, and how to break it. A stressful week happens, and a few days later your stomach is a mess. That's not a coincidence — it's a specific, measurable, bidirectional loop between your brain and your gut. In this episode, Dave breaks down exactly how stress physically changes your gut microbiome, how a disrupted gut sends signals back that amplify your stress response, and where you actually have the leverage to interrupt the cycle. What you'll learn: - How cortisol and fight-or-flight physically alter gut motility and microbiome diversity - Why chronic stress can reduce microbial diversity within days - How gut disruption feeds back into the brain via the vagus nerve - Why anxiety and IBS are two views of the same feedback loop - Two practical entry points for interrupting the stress-gut cycle Research referenced: - Karl et al. (2018), American Journal of Physiology — stress, microbial diversity, and intestinal permeability - Cryan Lab, University College Cork — stress-induced microbiome changes and anxiety-like behavior New episodes every Wednesday. Subscribe and never miss one. Join the Brain-Gut Connection Newsletter: https://braingutconnect.com
June 30 · 8 min
Your Gut Has Its Own Brain — And It's Running Your Life
Your gut has 500 million neurons and produces 90% of your serotonin. Meet the shadow operation that's been quietly running your health all along. What if the real command center for your health, mood, and mental clarity isn't in your skull — it's in your stomach? In this episode of The Brain-Gut Connection, Dave breaks down the science of the gut-brain axis — the two-way communication highway connecting your digestive system to your brain, and why your gut does 80% of the talking. You'll learn: Why your gut has over 500 million neurons — and why scientists call it your "second brain" How the vagus nerve works, and why most signals travel FROM your gut UP to your brain (not the other way around) Why 90–95% of your body's serotonin is produced in your gut, not your brain How disruption in your gut microbiome directly connects to anxiety, depression, and brain fog Why chronic stress doesn't just affect your mind — it physically changes what's happening in your gut Research featured in this episode: Cryan JF et al. (2019) — "The Microbiota-Gut-Brain Axis" — Physiological Reviews (one of the most cited papers in gut-brain science) Stanford Medicine — New findings connecting gut-brain disruption to long COVID, Parkinson's disease, and cognitive decline via reduced gut-origin serotonin Links to both studies in show notes at braingutconnect.com If this episode landed for you — share it with someone who needs it. Next episode: We zoom in on your microbiome — 38 trillion microorganisms living in your gut right now, what they actually do, and what's quietly wiping them out without you even realizing it. You'll want to hear that one. Connect with us: Website: www.braingutconnect.com Instagram: @braingutconnection Email: dave@braingutconnect.com
#33
June 17 · 5 min
The Vagus Nerve: The Superhighway Nobody Taught You About
One nerve controls your heart rate, your digestion, your immune system, and your stress response — and you can train it starting today. You've heard "just breathe" a thousand times. Here's the actual physiology behind why it works. The vagus nerve is the longest cranial nerve in your body — running from your brainstem straight into your gut — and it's the primary communication line of your parasympathetic nervous system. In this episode, Dave breaks down what the vagus nerve actually does, why 80% of its signals travel from your gut to your brain, and three research-backed ways to strengthen it starting today. What you'll learn: - What the vagus nerve is and why it's called the gut-brain superhighway - Why 80% of its signals travel upward, from gut to brain - What "vagal tone" is and why it's directly trainable - 3 physical techniques that measurably activate the vagus nerve - Why vagal nerve stimulation is used clinically for treatment-resistant depression Research referenced: - Breit et al. (2018), Frontiers in Psychiatry — vagal nerve function and the gut-brain axis - Study published in Emotion (2010) — paced breathing and heart rate variability New episodes every Wednesday. Subscribe and never miss one. Join the Brain-Gut Connection Newsletter: https://braingutconnect.com Topics: Health & Fitness | Science | Mental Health | Nutrition | Biology
#32
June 10 · 8 min
Meet Your Microbiome: The 38 Trillion Tenants Living Rent-Free in Your Gut
You have more bacteria in your gut than human cells in your body. Here's what they're doing — and what's quietly wiping them out. You've heard "gut health" your entire life. But have you ever heard what's actually in there? 38 trillion microorganisms — bacteria, fungi, viruses, archaea — are living in your gut right now. That number roughly matches your total human cell count. Scientists call this community your microbiome. And it is one of the most consequential systems in your body. In this episode, Dave breaks down exactly what the microbiome is, what it's doing for your immunity, your mood, your metabolism, and your brain — and what modern habits are quietly wiping it out. What you'll learn: - Why diversity matters more than quantity in your gut microbiome - How 70-80% of your immune system depends on your gut bacteria - The connection between microbiome disruption and neuroinflammation - Why two people can eat the same meal and have completely different metabolic responses - What antibiotics, emulsifiers, chronic stress, and low fiber do to your microbiome - Why some microbiome losses after antibiotics are permanent Research referenced: - Human Microbiome Project, NIH (2012) - Wastyk HC et al. (2021), Cell — diet, microbiome diversity, and inflammatory markers - Weizmann Institute research on personalized glycemic response New episodes every Wednesday. Subscribe and never miss one. Join the Brain-Gut Connection Newsletter: https://braingutconnect.com
Mar 7, 2025 · 43 min
BGC - Podcast - Kate DeCosta - 7 Mar 2025
In this episode, Dave and Kate dive deep into the fascinating world of gut health. They explore the signs of an unhealthy gut, the vital role it plays in our overall well-being, and why it’s time to start treating our guts like the VIPs they truly are. Get ready to laugh, learn, and discover the keys to happier, healthier living! For more tips and tricks, don't forget to sign up for the newsletter: https://www.braingutconnect.com/subscribe #BrainGutConnection #GutHealth #HealthCoach #WellnessJourney #HealthyLiving #IntegrativeHealth #NutritionTips
Mar 3, 2025 · 47 min
BGC - Podcast - Christian Elliot - 3 Mar 2025
Welcome to the Brain Gut Connection Podcast! Join us for an enlightening episode featuring Christian Elliot, an expert in holistic health and detoxification. With over 20,000 hours of coaching under his belt and a Master of Divinity from seminary, Christian has a wealth of knowledge to share. We’ll dive into the wild and confusing world of detoxification—covering topics like common detox fallacies, realistic healing time frames, and some powerful (and possibly surprising) detox measures you may have never heard of. Whether you're a detox newbie or a seasoned pro, there’s something in this episode for everyone! Tune in for a unique perspective on why detoxification is an underrated method for improving your health, and hear inspiring stories of people who have transformed their lives through proper detox practices! Catch the episode here: [Brain Gut Connection Podcast](https://podcasters.spotify.com/pod/show/brain-gutconnection) and make sure to subscribe to our newsletter for more insightful content: [Subscribe to our Newsletter](https://braingutconnect.com/subscribe). #braingutconnection #podcast #newsletter #detoxification #healthyliving
Feb 28, 2025 · 42 min
BGC - Podcast - Dr George Grant - 28 Feb 2025
Join our charismatic host, Dave Brethauer, as he dives into a fascinating conversation with Dr. George Grant, a.k.a. The Celebrity Caring Doctor. With over 40 years of experience in integrative and holistic medicine, Dr. Grant brings a wealth of knowledge and a sprinkle of charm to the table. Known for his innovative approaches in biofeedback and lifestyle medicine, he’s on a mission to help us all live healthier and longer—because who wouldn’t want to hit the century mark looking fabulous? Catch the full episode here: Brain Gut Connection Podcast and don’t forget to sign up for the newsletter for all the latest wellness tips: Subscribe Now!
Feb 24, 2025 · 45 min
BGC - Podcast - Eva Vennari - 24 Feb 2025
In this enlightening episode, Dave chats with Eva Vennari about the intricacies of our health that often get overlooked – particularly the connection between our gut and our mental well-being. Eva shares her journey from battling chronic illness to becoming a beacon of hope for others facing similar struggles. Get ready to uncover the secrets of true holistic healing, learn why fatigue may be more common than normal, and discover practical steps to reclaim your energy and vitality! This isn’t just a podcast; it’s a ticket to your best self. Tune in and transform your understanding of health! 👉 Listen now on Spotify: Brain Gut Connection Podcast 👉 Don't forget to subscribe to our newsletter for more insights and updates! Subscribe Here
Feb 21, 2025 · 40 min
BGC - Podcast - Alison Marsden - 7 Feb 2025
Join us on this enlightening episode of The Brain Gut Connection Podcast as we sit down with Alison Marsden, a dedicated expert in relieving back pain through the Alexander Technique and Yoga. With over 20 years of experience, Alison has transformed the lives of countless individuals, helping them reclaim their movement and vitality. In this episode, we’ll dive into key topics such as: - The principles of the Alexander Technique and how they can alleviate chronic pain. - The benefits of yoga and integrating movement into daily life. - Alison's unique "Jigsaw Method" for balancing diet and health. - Practical tips for managing back pain without medication or surgery. Whether you're suffering from back pain, looking to improve your flexibility, or simply curious about holistic health approaches, this episode is packed with valuable insights. Tune in here: [The Brain Gut Connection Podcast](https://podcasters.spotify.com/pod/show/brain-gutconnection) and subscribe to our newsletter for more health tips: [Brain Gut Connection Newsletter](https://braingutconnect.com/subscribe). Don’t forget to follow us on social media with hashtags #braingutconnection #podcast #newsletter!
Feb 21, 2025 · 37 min
BGC - Podcast - Duncan Brown - 21 Feb 2025
Join Dave Brethauer on the Brain Gut Connection Podcast as he sits down with the vibrant Duncan Brown—author, speaker, and Morris dancer extraordinaire! Known for his high-energy discussions and unfiltered takes, Duncan dives into the often-ignored topic of alcohol consumption and its impact on our lives. With a background that includes twenty years of overindulgence and a remarkable transformation fueled by knowledge from places like Cornell University (and a few windowless rooms in Peterborough), Duncan brings a unique perspective on sobriety, productivity, and the joy of life without booze. Get ready to laugh, learn, and possibly reconsider that glass of wine in your hand, as Duncan shares his journey from drinking to thriving and why he believes sobriety can be the new normal. If you’ve ever wanted to jump out of bed and embrace the world, Duncan’s your guy. Tune in for a dose of inspiration, some disarming stories, and a whole lot of fun!
Feb 17, 2025 · 49 min
BGC - Podcast - Carolina Stukenberg - 17 Feb 2025
Get ready for a transformative episode as we sit down with Carolina Stukenberg, women's health coach and Transformologist, known for her innovative approach to gut health and emotional well-being. With over a decade of experience in health, nutrition, and personal development, Carolina's journey of healing and empowerment has helped countless women break free from unhealthy cycles and reclaim their lives. In this episode, we’ll dive into the **brain-gut connection**, effective strategies for overcoming **anxiety**, and how to cultivate **self-love** and **personal empowerment**. Carolina will share her insights on why addressing gut health is crucial for mental well-being, and offer practical tips to help you thrive and live your best life! Listen now: https://podcasters.spotify.com/pod/show/brain-gutconnection Subscribe to our newsletter for more insights: https://braingutconnect.com/subscribe #braingutconnection #podcast #newsletter
Feb 16, 2025 · 44 min
BGC - Podcast - Georges Cordoba - 10 Feb 2025
Welcome to the Brain Gut Connection Podcast, where we dive deep into the fascinating world of health and wellness! In today's episode, we’re joined by the inspiring Georges Cordoba, a Professional Speaker, Bestselling Author, and Transformational Health Coach. After facing a 4% chance of survival from advanced melanoma with metastasis of eight brain tumors, Georges took his health into his own hands and went the natural route, emerging cancer-free for over ten years! In this episode, we’ll explore the powerful Brain-Gut connection and how it can transform your health and vitality. We’ll discuss crucial topics such as the healing power of forgiveness, the role of the subconscious mind in health, and the miracles that can happen when you align your body and mind. Get ready to be inspired by Georges' journey and learn how you too can move your mountains! Don’t forget to check out the podcast: [Listen Now](https://podcasters.spotify.com/pod/show/brain-gutconnection) and subscribe to our newsletter for more insights: [Subscribe Here](https://braingutconnect.com/subscribe). #braingutconnection #podcast #newsletter
Feb 14, 2025 · 50 min
BGC - Podcast - Darshan Pindoria - 14 Feb 2025
Join us for an enlightening episode featuring **Darshan Pindoria**, the founder and lead psychologist of **Deep Psyc** with over 10 years of experience in the field. Darshan is a passionate mind enthusiast who has helped hundreds of clients achieve mental well-being and personal growth. In this episode, we will explore the fascinating world of psychology, diving deep into topics such as the differences between Eastern and Western psychological practices, practical tips for overcoming anxiety, and how understanding your mind can lead to personal transformation. Prepare to unlock the secrets of your mental landscape with insights that can change the way you approach life! Don't miss out on this opportunity to learn from a leading expert! Tune in now: https://podcasters.spotify.com/pod/show/brain-gutconnection And for more valuable content, subscribe to our newsletter here: https://braingutconnect.com/subscribe #braingutconnection #podcast #newsletter
Feb 3, 2025 · 39 min
BGC - Podcast - Jayne Reynolds - 3 February 2025
Join us for an enlightening episode of the Brain Gut Connection podcast featuring the incredible Jayne Reynolds, a leading expert in holistic health and wellness! With over a decade of experience in the field, Jayne has transformed the lives of countless individuals through her innovative approaches to nutrition and gut health. In this episode, we dive deep into the fascinating world of the gut-brain connection. We'll explore topics like the impact of gut health on mental well-being, practical tips for optimizing digestion, and how food choices can influence your mood. Get ready for some actionable insights that could change your life! Don't miss out on this opportunity to learn from one of the best! Tune in now and subscribe to our newsletter for more updates and exclusive content.(https://braingutconnect.com/subscribe). #braingutconnection #podcast #newsletter #holistichealth #guthealth #wellness #nutrition #mentalwellness #JayneReynolds

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