October Newsletter - Microbiome & Immunity
Oct 06, 2025 8:01 am
Hi !
October brings with it crisp mornings, golden leaves, and that quiet anticipation of winter’s approach. It’s the season for warming foods, slower rhythms, and supporting our immune systems from the inside out.
This month’s theme, Microbiome & Immunity, is a reminder that the health of our gut is deeply connected to our body’s defences. Around 70% of our immune system lives in the gut, and the microbes that call it home play a vital role in regulating inflammation, training immune cells, and protecting against harmful invaders.
As we prepare for colder months, tending to our microbiome through real food, rest, and mindful living becomes one of the most powerful ways to stay well.
🌿 Blog Post
Glyphosate and the Human Gut Microbiome
Glyphosate is one of the most common herbicides in the world, appearing as residue in many conventional foods. Research suggests it may influence gut bacterial communities by inhibiting key pathways in bacteria, potentially reducing beneficial species and short-chain fatty acid production.
Foods that often show higher residues include certain cereals (especially oats), pulses, and some fruits and vegetables. Choosing organic where possible, especially for these foods, may help support a more balanced microbiome and stronger immune function.
🎧 Podcast Episode
Heather MacLaren & Diana Boskma – Confidence
In this heartfelt conversation, Heather and I explore the idea that confidence isn’t something we need to “find” but something we’re born with. Just like young children move through life with natural curiosity and trust, we can reconnect with that inner confidence by tuning inward, rather than searching outside ourselves.
🍲 Recipe of the Month
Hearty Autumn Chicken & Barley Stew with Root Vegetables
This nourishing stew brings together immune-boosting and gut-loving ingredients that are abundant in the UK in October. It’s rich in collagen, minerals, prebiotic fibre, and comforting warmth, perfect for chilly evenings.
Ingredients (Serves 4–6):
- 2 tbsp ghee or butter
- 1 onion, finely chopped
- 2 garlic cloves, minced
- 2 carrots, sliced
- 2 parsnips, chopped
- 1 small swede or turnip, diced
- 2 celery stalks, sliced
- 200g pearl barley (rinsed)
- 2 chicken thighs (bone-in for extra flavour)
- 1.5L homemade chicken bone broth
- 1 bay leaf
- A few thyme sprigs
- Sea salt & pepper
- Handful of chopped kale or cavolo nero (added at the end)
- Juice of ½ lemon
Instructions:
- In a large pot, heat ghee and sauté onion and garlic until fragrant.
- Add carrots, parsnips, swede, and celery. Cook for a few minutes until lightly golden.
- Stir in barley, chicken thighs, herbs, and broth. Bring to a boil, then reduce heat and simmer gently for 50–60 minutes until barley is tender and chicken is cooked through.
- Remove chicken, shred the meat, and return it to the pot. Stir in kale and lemon juice, season to taste, and serve warm.
Why this works:
Bone broth provides collagen and amino acids that nourish the gut lining, while barley and root vegetables offer prebiotic fibres that feed beneficial microbes. The herbs and lemon add antioxidants and freshness, making this a deeply restorative meal for both digestion and immunity.
📚 Book of the Month
Full Moon Feast by Jessica Prentice
A celebration of food, culture, and seasonality, this book invites us to rediscover ancient rhythms of nourishment. Prentice weaves together stories, recipes, and traditional wisdom to show how eating in tune with the earth’s cycles can bring us back into harmony with nature, and ourselves.
It’s a beautiful reminder that mindful eating and seasonal living are not trends, but timeless ways to support our health and spirit.
🧘 Meditation of the Month
Peace After the Storm
Life often brings unexpected storms, emotional, physical, or spiritual. This gentle meditation offers space to release tension, honour the challenges you’ve weathered, and reconnect with a deep sense of calm.
Through grounding, breath, and soothing imagery, you’ll reconnect with your inner strength and allow peace to gently return.
🌀 Reflection
As the days shorten and we turn inward, nature reminds us that immunity is not just about resisting illness, it’s about resilience. A strong immune system is built not only through food and supplements, but through rest, joy, connection, and a balanced mind.
Just as the forest sheds its leaves to prepare for renewal, we too can let go of what drains us, whether that’s stress, clutter, or self-judgment, and focus on what truly sustains us.
This October, I invite you to ask yourself:
✨ What does my body need to feel safe, supported, and strong this season?
🌸 Curious about working with me?
Whether you’re ready to nurture your wellbeing, strengthen your microbiome, or bring more balance into your life, coaching offers gentle guidance and real transformation. You’re warmly invited to explore this through a gifted coaching conversation, no pressure, simply a chance to connect and discover what’s possible.
💫 This month, I invite you to ask yourself:
How can I honour my body’s need for rest and renewal as nature slows down around me?
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