The Gut-Brain connection – why does it matter to your energy levels?

Understanding the gut-brain connection to feel like yourself again

Have you ever said something like, “I’m doing everything right, but I’m still exhausted”? You’re not alone.

You’re eating better, getting some sleep, and maybe even exercising, but your energy tank still feels empty. If that sounds familiar, I want you to consider something that’s often overlooked when it comes to energy: your gut.

Yes, really. The state of your gut could be one of the biggest reasons you feel constantly tired, foggy, or flat and today we’re going to unpack why that is.

Your Gut and Brain Are Talking All Day Long

You’ve probably heard phrases like “gut feeling” or “nervous stomach,” right? That’s because your gut and brain are deeply connected. They’re in constant communication through the gut-brain axis, a complex network that links your digestive and nervous systems via the vagus nerve.

What you eat, how you digest, and the health of your gut lining all influence what your brain hears and how your body responds. This is not just about digestion. It’s about inflammation, nutrient absorption, mood, immune response, and, crucially, how much energy you have available to live your life.

Why Gut Health Impacts Energy So Much

Let’s break it down and look at this is more depth:

1. Nutrient Deficiency = Energy Deficiency

Your body relies on nutrients like B vitamins, iron, magnesium, and amino acids to convert food into fuel. If your digestion isn’t working well, or your gut lining is inflamed, you might not be absorbing these nutrients properly, even if your diet looks great on paper.

2. Your Gut Fuels Your Mitochondria

The good bacteria in your gut (your microbiome) produce compounds like short-chain fatty acids that nourish your cells’ mitochondria, your body’s energy powerhouses. If the microbiome is out of balance, that fuel supply is compromised.

3. Inflammation is a Thief

An unhappy gut can trigger chronic, low-grade inflammation. And here’s the thing about inflammation: it diverts energy away from your brain and muscles and into ‘damage control’ mode. The result? Fatigue, brain fog, and that heavy, can’t-get-going feeling.

4. Your Mood and Motivation Start in the Gut

About 90% of your serotonin (your feel-good neurotransmitter) is made in the gut. An imbalanced microbiome can contribute to low mood, anxiety, and even procrastination or burnout. It’s not in your head. It could be in your gut.

5. Stress Hits the Gut Hard

If your gut is stressed or inflamed, it sends danger signals to your brain, keeping your nervous system in fight-or-flight mode. And when your stress response is constantly activated, it wears down your energy reserves faster than you can replenish them.

Signs Your Gut Might Be Affecting Your Energy

You feel tired no matter how much rest you get
You experience bloating, discomfort, or erratic bowel movements
You’re reaching for sugar or caffeine just to get through the day
Your mood is low, anxious, or flat
You feel foggy, forgetful, or emotionally fragile
You’ve had a lot of antibiotics, painkillers, or gut infections in the past

Sound familiar? Then your gut might need some love.

What Can You Do About It?

This isn’t about doing everything at once. It’s about starting somewhere. So here are a few science-backed (and practical) steps:

1. Feed the Good Guys

Your gut bacteria thrive on fibre, found in fruits, vegetables, nuts, seeds, and whole grains. Aim for variety: 30 different plant foods a week is a great target. It sounds like a lot, but even herbs and spices count!

2. Ditch the Gut Saboteurs

Ultra-processed foods, refined sugar, and alcohol can feed harmful bacteria and increase inflammation. If you’re constantly tired, cutting back on these could give you a real energy boost.

3. Eat Like You’re Worth It

Slow down. Chew your food. Sit down to eat. These small habits can massively improve digestion and reduce bloating and fatigue after meals.

4. Support Digestion Gently

If you often feel full, bloated, or gassy, consider digestive supports like bitter herbs, apple cider vinegar (if tolerated), or digestive enzymes but always with guidance if you have a health condition.

5. Prioritise Stress Management

Calming your nervous system helps calm your gut. Breathwork, journaling, a short walk, or even a minute of stillness can help. Your gut hears every thought your brain has, make them kind.

6. Get Personalised Support

Sometimes, it’s not enough to guess. If you’ve tried the basics and you’re still struggling, functional testing (like stool analysis, nutrient testing, or food sensitivity panels) can give you deeper insights. I use this kind of testing regularly in clinic to get to the root cause of fatigue and overwhelm.

You Deserve to Feel Good Again

Here’s the truth: you don’t need to live in survival mode. If your gut has been whispering (or shouting) at you, now’s the time to listen.

When we start supporting the gut-brain connection, it’s like switching the lights back on. You feel more grounded. More capable. More you.

You don’t have to do this alone. I work with women and professionals every day who’ve felt stuck in cycles of exhaustion, stress, and confusion and we change the story together.

Want to go deeper?
Book a free discovery call or check out the Health and Energy Review, it’s a personalised roadmap to help you get to the bottom of what’s really going on and take back control of your energy.

📩 Or sign up for my newsletter and get simple, science-backed tips that help you feel good from the inside out.

Author: Claire Thomas Registered Nutritional Therapist (BN (Hons), PGCert, PGCertEd, PGDiploma)

Categories: : energy levels, gut health