The Gut-Brain Connection: How Your Microbiome Shapes Your Mood (Part 1)

The Gut-Brain Connection: How Your Microbiome Shapes Your Mood (Part 1)

Your gut and brain are in constant conversation—and that chat can shape your mood, anxiety, and depression in surprising ways. In this first part of a two-episode series, we explore the science behind the gut-brain axis, how gut bacteria influence key neurotransmitters, and the role of inflammation in mental health. Discover which foods can boost your mood and which ones might be sabotaging it, all grounded in the latest research and insights from Moody Bitches by Dr. Julie Howard. We also take a journey through Indigenous and traditional diets around the world, showing how ancestral foodways support a healthy microbiome and mental resilience. Citation List 1. Dinan, T. G., & Cryan, J. F. (2019). The Microbiome-Gut-Brain Axis in Health and Disease. Frontiers in Genetics, 10, 1-18. https://doi.org/10.3389/fgene.2019.00171 2. Smith, P., et al. (2022). Gut Microbiome Dysbiosis: Implications for Mood, Cognition, and Sleep. Frontiers in Neuroscience, 16, Article 845297. https://doi.org/10.3389/fnins.2022.845297 3. Zhang, Y., et al. (2024). The Antidepressant Effects of Psychobiotics: A Meta-Analysis of Randomized Controlled Trials. Gut Pathogens, 16(1), 20. https://doi.org/10.1186/s13099-024-00500-9 4. Kim, S., & Park, J. (2022). Prebiotics Enhance Brain-Derived Neurotrophic Factor Expression via Gut-Brain Axis Modulation. International Journal of Molecular Sciences, 23(10), 5347. https://doi.org/10.3390/ijms23105347 5. Jones, A., & Lee, H. (2020). Fecal Microbiota Transplantation for Treatment-Resistant Depression: A Systematic Review. BMC Psychiatry, 20, 360. https://doi.org/10.1186/s12888-020-02776-4 6. Reyes, M., & Tran, L. (2021). Microbiota-Targeted Dietary Interventions: Effects on Gut Health and Mental Wellness. Nutrients, 13(7), 2201. https://doi.org/10.3390/nu13072201 7. Food & Wine Magazine. (2025). GAIA Study Links Western Diets to Increased Depression and Burnout. Retrieved from [foodandwine.com] 8. Dubois, L., et al. (2017). Traditional Inuit Diets and Their Impact on Gut Microbiome Diversity. Journal of Microbial Ecology, 74(3), 619–627. https://doi.org/10.1007/s00248-017-0955-4 9. NiMe Study Group. (2023). Impact of Returning to a Traditional High-Fiber Diet on Gut Microbiota and Inflammation: A Pilot Study. New York Post, Retrieved from https://nypost.com/health/nime-diet-study 10. Howard, J. (2023). Moody Bitches: The Truth About the Drugs You’re Taking, The Sleep You’re Missing, the Sex You’re Not Having, and What’s Really Making You Crazy. Grand Central Publishing.

Dance as Medicine

🎙️ Episode 1 — Dance as Medicine In this first episode of ʻOaʻoa, we explore how dance can be a powerful form of medicine — for the body, the mind, and the spirit. I share a personal life update (including finishing my Master’s thesis!), and then dive into the role of dance in Indigenous communities, the scientific research on dance as an antidepressant, and how we can all integrate dance into our lives to feel more grounded, joyful, and connected. You’ll learn: ✨ How Indigenous youth describe dance as healing, empowering, and joyful 🧠 What recent studies reveal about dance being more effective than walking, yoga, or weightlifting for treating depression ❤️ Why dance boosts not just endorphins, but also oxytocin, dopamine, and deep social connection 🌿 How you can bring dance into your daily life — even if you think you “can’t dance” Whether you’re feeling overwhelmed, disconnected, or just need a little lift, this episode is your reminder: you were made to move with joy. Mentioned research: * Prudente et al. (2024) — Dance & depression in older adults * Noetel et al. (2024) — Dance vs. other exercise for mental health * Salihu et al. (2023) — 150 minutes/week of dance as intervention * Fernandez & Beltrán (2022) — Danza Mexica & Indigenous healing * Tatum et al. (2023) — Dance, joy, and wellness in Indigenous youth

Welcome to Oa'oa

Welcome to Oa'oa! Thanks for joining me on this journey. Stay tuned as we explore the sacred and scientific art of joy. I am happy you're here.