November Newsletter - Gratitude & Gut Health
Nov 14, 2025 8:40 pm
Hi !
November has a unique softness to it, the kind that invites us inward. The air grows colder, meals grow warmer, and our days take on a slower, more reflective rhythm.
This month, we’re exploring something beautiful and often underestimated: the relationship between gratitude and gut health.
Gratitude isn’t just a mindset. It has measurable effects on the nervous system, digestion, inflammation, and even the composition of the microbiome. When we consistently practise gratitude, our bodies shift into states of safety, rest, and repair, the very states in which the gut thrives.
Below you’ll find a collection of reflections, tools, and nourishment to support a month of grounding, warmth, and gentle appreciation.
🌿 Blog Post
The Gut’s Role in Producing Vitamins — What Happens When Dysbiosis Interferes?
Most people know that we get vitamins from food. What’s often forgotten, though, is that a healthy gut microbiome also makes vitamins for us, every single day. When the balance of bacteria in the gut is disturbed (a state known as dysbiosis), this natural vitamin production falters, leaving us with hidden deficiencies even when our diet looks perfectly good on paper.
Let’s explore how the gut contributes to vitamin production, why this process is so vital, and what happens when dysbiosis gets in the way.
🎧 Podcast Episode
Matt Lawrence & Diana Boskma – Living with a Neurodivergent Brain
Matt and I had a heartfelt conversation about living with a neurodivergent brain, social anxiety, inner narratives, and the stories we tell ourselves. We also talked about Matt’s book and how these experiences shape the way we move through the world.
A gentle and insightful conversation, especially for those who’ve ever felt “different” or misunderstood.
🍽 Recipe of the Month
Creamy Celeriac & Chicken Bone Broth Soup with Crispy Sage
A soothing, seasonal soup made with November’s best local produce. Celeriac provides gentle prebiotic fibres, pastured chicken broth nourishes the gut lining, and the sage adds warmth, depth, and a touch of earthiness when paired with cumin and coriander.
Perfect for cold evenings when your body craves comfort and your gut needs a little extra love.
Ingredients (serves 4):
- 1 large celeriac, peeled and cubed
- 1 large carrot, chopped
- 1 leek, sliced
- 2 garlic cloves, crushed
- 750 ml (1⅓ pints / 3 cups) chicken bone broth
- 250 ml (½ pint / 1 cup) raw or cultured cream
- 1 tbsp ghee
- 1 tsp ground cumin
- 1 tsp ground coriander
- Sea salt & black pepper
- Handful fresh sage leaves
- Extra ghee for frying
Method:
- Melt the ghee in a large pot, then gently sauté the leek and garlic for 3–4 minutes.
- Add carrot and celeriac along with the cumin and coriander. Stir to coat.
- Pour in the chicken bone broth and bring to a simmer. Cook for 25–30 minutes until vegetables are soft.
- Blend until smooth, then stir in the cream. Season to taste with salt and pepper.
- Heat a little ghee in a small pan and fry the sage leaves until crisp (about 20 seconds).
- Serve the soup topped with the crispy sage and a swirl of extra cream.
Nutrient-dense, grounding, and deeply soothing for both gut and nervous system.
📚 Book of the Month
The Nourishing Asian Kitchen — Sophia Nguyen Eng
Featuring over 100 delicious recipes that utilise whole foods, classic ferments, hearty broths, and healing herbs and spices, The Nourishing Asian Kitchen presents an innovative approach to experiencing Asian cuisine while promoting nutritious, garden-to-plate meals that are easy to make.
A beautiful resource for anyone wanting to bring traditional, time-honoured food wisdom into everyday life.
.🧘 Meditation of the Month
Replace Fear with Love
This guided meditation, inspired by The Four Agreements, helps you gently replace fear with love through the power of your words. As you move through breath, awareness, and visualisation, you’ll learn to tend to your inner garden, releasing self-criticism and planting seeds of truth and kindness. A soothing practice to restore inner peace and align your words with love.
🌀 Reflection
Gratitude is often quiet. It doesn’t need grand gestures.
Its power lies in the small acknowledgements:
A warm bowl of soup.
A moment of calm breath.
A body that keeps trying, even on hard days.
A gut that works tirelessly, even when we forget its importance.
This month, allow gratitude to be simple. Let it be something you feel in your belly before you think it in your mind.
✨ Question of the Month
What is one thing, no matter how small, that your body has done for you today that you can thank it for?
🌸 Curious about working with me?
If you’re longing for steadiness, deeper self-connection, or support in navigating your inner world, I’d love to meet you. Coaching offers a gentle, grounded, nourishing space where you can explore what’s going on beneath the surface.
You’re warmly invited to book a gifted conversation, a chance for us to talk, explore, and see what support would feel good for you.
🌙 Something New is Coming…
Behind the scenes, I’ve been working quietly on a couple of projects that feel both powerful and very close to my heart. They’re still taking shape, still finding their voice, but I can already feel the depth they’ll carry. I’m not ready to share the details just yet, only that they’re designed to bring real transformation, healing, and clarity to the people who need it most.
If you love being part of things as they’re being born, stay close. More whispers soon. ✨
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