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Satiety, Belly Fat & Your Microbiome: the surprising connection you may have never heard of

  • Writer: Michaela
    Michaela
  • Jun 4
  • 5 min read

Having worked with midlife professionals for many years, I’ve seen first-hand that releasing stubborn weight, balancing hormones, and regaining energy goes far beyond calories and willpower. One area we’re only just beginning to understand is hunger and satiety (that feeling of fullness) — and some remarkable new research is starting to connect the dots in ways we’ve never considered.


Up until recently, scientists believed the vagus nerve was the main — and almost exclusive — communication channel between the gut and the brain. This bi-directional nerve pathway influences the “rest and digest” branch of our nervous system and is responsible for calming down stress responses, allowing us to digest and absorb our food properly. It’s also heavily involved in immune system activity. To find out more, click on the link and download the below ebook from my website.



We used to think that outside of the vagus nerve, very little could influence the brain directly — not even immune cells — because of the protective blood-brain barrier. But now, that understanding is being challenged.


Hot off the press, researchers at Yale University discovered that immune cells in the gut actually travel to the brain, specifically the regions that regulate hunger and thirst. Their mission? To act as messengers — giving the brain real-time updates on food availability and the current state of the gut microbiome.


What I find even more fascinating is that these cells may make a brief stop in fat tissue on their way, almost like a “quality control check,” potentially influencing fat storage and inflammation along the way. (And if you want to understand more why chronic inflammation becomes an issue in middle age, check out last month’s blog. )



I find these recent findings super interesting as it’s a powerful reminder that the body isn’t a set of disconnected systems that should be treated in isolation — it’s a holistic, intelligent, highly coordinated network of bodily systems, interconnected in ways we don’t fully understand.


The concept of the butterfly effect comes to mind, the idea that a seemingly minor action, like a nutrient deficiency or a poor night’s sleep, can set off ripples that influence everything from hormone balance to immune response. Of course, this goes both ways. So with some relatively small changes, you can initiate a positive cascade throughout the body.


So what does this mean for you if you are struggling with the dreaded middle age spread?


  • Satiety isn’t just about food. Yes, we need to eat to feel full — but true satiety also depends on the health of your gut, your immune function, and the messages your microbiome is sending to your brain.


  • A healthy gut microbiome is critical — not only for digestion or immunity but also for how your brain perceives hunger, how your body stores fat, and how balanced your hormones feel.


World Microbiome Day - 27th June 2025


And talking about the importance of the microbiome, World Microbiome Day has been celebrated annually since 2018, so still relatively new, and is a reminder of how powerful our inner microscopic ecosystem really is. Made up of trillions of bacteria, fungi, and other microbes that live mostly in our gut but also other hollow spaces in the body like oral, urogenital and respiratory tract, the microbiome interacts with us as the host and helps to:


  • Regulate hormones like oestrogen, insulin, and cortisol

  • Reduce chronic inflammation (a root cause of weight gain, fatigue and a whole bunch of chronic conditions and ailments)

  • Improve metabolism and support healthy weight release

  • Influence mood and brain health via the gut-brain axis


Understanding Your Microbiome: Prebiotics, Probiotics & Postbiotics


It is important to nourish our microbiome properly. You don’t have to spend a fortune on supplements that may not work anyway. Start by ensuring that you have plentiful supply of the following in your diet:


🥦 Prebiotics: Food for Your Gut Bugs


Prebiotics are types of fibre that feed the good bacteria already living in your gut. Without prebiotics, probiotics can’t thrive. They’re essential for gut diversity and resilience.


Popular Food sources:

• Garlic

• Onions

• Leeks

• Asparagus

• Bananas (especially slightly green)

• Oats

• Chicory root

• Jerusalem artichokes


Easy Recipe: Prebiotic Porridge Bowl

• ½ cup oats

• 1 cup almond milk

• ½ banana, sliced (slightly underripe)

• Sprinkle of chia seeds and cinnamon

• Optional: top with stewed apple for extra fibre


🥬 Probiotics: The Live Bacteria


These are beneficial live microbes that help rebalance the gut. They support immune health by crowding out the bad bacteria and help with digestion, hormone metabolism, and reduce inflammation.


Popular Food sources:

• Sauerkraut

• Kimchi

• Natural ‘live’ yoghurt (unsweetened)

• Kefir

• Miso

• Tempeh

• Kombucha (watch out for sugar content)


Home made Probiotics
Home made Probiotics

Easy Recipe: Fermented Veggie Jar

• Thinly slice red cabbage and carrots

• Pack tightly into a sterilised jar

• Add 1 tbsp salt per 500ml water and fill jar

• Press veggies under liquid, seal loosely

• Leave at room temp for 5–7 days

• Store in fridge and enjoy as a side




🧬 Postbiotics: The Unsung Heroes


These are the metabolic by products produced when gut bacteria ferment prebiotics. Postbiotics like short-chain fatty acids (SCFAs) reduce inflammation, strengthen the gut barrier, and influence brain and immune function.


How to support them:

Eat a mix of prebiotic + probiotic foods to help your microbes naturally produce postbiotics.


Postbiotic Power Bowl Idea:

• Base: cooked quinoa or brown rice

• Top with: steamed broccoli, sautéed kale (prebiotics), fermented beetroot or kimchi (probiotics)

• Drizzle with tahini and lemon

• Add seeds for crunch and gut-loving fats


Simple Daily Habits to Support Your Gut and Brain:


Not sure how to get started? Remember the butterfly effect I talked about earlier? Try and incorporate some of the below simple daily habits and your health will begin to move in the right direction.


  1. Include fibre-rich plants with every meal

  2. Eat something fermented daily

  3. Go outside — soil and nature support microbial diversity – so do pets

  4. Prioritise sleep and stress management (for vagus nerve tone)

  5. Avoid unnecessary antibiotics and reduce ultra-processed foods & alcohol


When you start working with your body instead of against it — especially during midlife when changes are accelerating — the results can be life-changing. Supporting your gut may be the missing link to feeling full, energised, hormonally balanced, and happy in your amazing body.


If you’d like help creating a gut-friendly, sustainable lifestyle that fits your busy schedule, I’m here to support you.


Want to find out more?


Please click here to complete an enquiry form or book a free call to learn how a personalised nutrition approach can help you feel like yourself again.


I'd love to help!





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