We’ve known for a long time that the gut and brain are connected — but in the past few years, science has taken a massive leap forward in understanding just how deep that connection runs.

This is critical information for people with chronic conditions who experience energy deficits, brain fog, memory issues, and other brain-related symptoms. It supports approaches that intentionally use multi-system solutions and offers a deeper understanding of why improving gut health and reducing inflammation are effective.

In the last two months, some fascinating research was published in journals like Nature and Science Advances, and we wanted to take a moment to reflect on previous research and bring in the new findings. We break it down for our ThriveNinety community — in plain language, with practical takeaways you can use.

Fundamental to this work is something called the gut-brain axis — the complex network of communication between your brain, your gut, your immune system, and the trillions of bacteria that live inside your digestive system. This “second brain” in your gut does a lot more than just digest food:

• Neural signaling: Your gut is integrated with your nervous system and talks directly to your brain through the vagus nerve.
  
• Hormonal messaging: Cells in the gut produce hormones that regulate hunger, metabolism, and even mood.
  
• Immune system cross-talk: Gut health helps keep your immune system balanced and not being overtaxed— and supports your nervous system and brian to function well. Gut health can be influenced by factors like stress as well as the food we eat.
  
• Microbiome metabolites: The bacteria in your gut produce chemicals that can influence everything from cravings to inflammation to brain function.

So, what’s new?

Recent studies have revealed that:

• Inflamed gut cells can trigger brain inflammation. In animal models, specific immune cells from the gut (CD4+ T cells) were found to travel to the brain, leading to neuroinflammation and neurological damage — the kind we often associate with brain fog, mood shifts, and longer-term cognitive risks.
  
• Bacteria can help block harmful proteins. Researchers also discovered that a protein from the common gut bacteria H. pylori may actually inhibit the formation of the amyloid plaques linked to Alzheimer’s, Parkinson’s, and even type 2 diabetes. This highlights the value in a diverse gut microbiome.
  

Your gut health plays a powerful role in how you feel — physically, mentally, and emotionally. 70%-80% of your immune system is in your gut. Given the connections between the brain, immune system, inflammation and gut health, this also plays a critical role in supporting people impacted by Long COVID and other post infection conditions to manage symptoms and feel more like themselves. 

And here’s the good news:

You may not need fancy supplements or expensive treatments to start improving your gut health. Every time you eat, you have an opportunity to support your body and brain.

That’s the approach we share in our new book, Recovery Kitchen Essentials — a practical guide to using food as a powerful tool to reduce inflammation, support the gut, and feel better.

Whether you’re dealing with Long COVID, autoimmunity, or just want to feel sharper and more resilient, simple changes — like those in our 7-Day Meal Plan — can help nourish your body from the inside out.

✨ The majority of your immune system (70–80%) is in your gut. What you eat matters.
✨ Supporting your gut means supporting your brain, your energy, your mood, and your recovery.
✨ You don’t need perfection. Just start with one meal, one choice, one element that fits your life and energy levels.

If you’re curious about the science and want to see what small, manageable changes could look like in your own kitchen, we’d love for you to check out Recovery Kitchen Essentials. It’s full of research-backed info, practical tips, and anti-inflammatory recipes designed to meet you where you are — no chef skills required.

Warmly,
Katie & Andrea

Related Blog posts: 

A Deep Dive into the P.E.D.A.L. Approach for Long Covid Symptom Management  

Symptom Management by Addressing Root Causes

Why You Don't Need to Wait for a Pharmaceutical Solution  

Anti-Inflammatory Baking for Long COVID Recovery