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Humblegut, Distillery Road, Drumcondra, Ireland +353834234252 terrie@humblegut.com

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💜 HEALTHY food can turn UNHEALTHY very quickly if stored wrong…

One of the biggest mistakes I see?
Keeping seeds, nuts & omega rich foods in warm presses once opened 👀

Flax, chia, hemp, walnuts etc contain delicate fats that can go ran

💜 HEALTHY food can turn UNHEALTHY very quickly if stored wrong… One of the biggest mistakes I see? Keeping seeds, nuts & omega rich foods in warm presses once opened 👀 Flax, chia, hemp, walnuts etc contain delicate fats that can go rancid from: 🧡 heat 💜 light 🧡 air exposure And rancid oils are NOT something we want building up in the body. They may contribute to: • bloating • inflammation • headaches • digestive irritation • that “off” feeling after eating really healthy foods This is why most of mine live in the fridge once opened ❄️ Especially: 💜 milled flax 🧡 chia 💜 hemp 🧡 walnuts 💜 omega oils Little gut health habits like this genuinely matter more than people realise. If your nuts or seeds smell bitter, stale, paint-like or “dusty”… trust your gut & bin them 😅 Humblegut – supporting your gut, so it can support you. #humblegut #guthealth #nutritionist #antiinflammatory #digestivehealth

Save your space , save your gut 💜🧡

Save your space , save your gut 💜🧡

💜 Cutting more foods… but your digestion isn’t improving? It feels logical. More restriction = more control. But if your “safe foods” keep shrinking and symptoms aren’t easing… something deeper is going on. 🧡 What’s actually happening After repeated flares your brain starts linking food with danger So each symptom reinforces: “be stricter next time” But a stressed system → digests poorly → reacts more → struggles to repair So the cycle continues 💜 This is where many get stuck Less food → less fibre diversity → less nourishment → no real symptom relief Restriction starts to work against you 🧡 What helps instead • Spot the pattern When “being careful” becomes constant restriction • Test, don’t guess One change at a time → clear cause and effect • Calm the eating state Slower meals, less tension → better digestive signalling • Rebuild variety gradually → supports microbes + confidence 💜 Healing isn’t about control It’s about creating a system that feels safe to digest again Humble Gut – supporting your gut so it can support you 🧡 Are you reacting to food… or to the pattern your gut’s been trained into? #humblegut #IBSsupport #guthealth #digestivehealth

💜 Not just “IBS flaring up”… That bloating after antibiotics? It’s often not new food triggers. It’s your microbiome trying to recover. 🧡 What’s actually happening Antibiotics don’t just target the “bad” bacteria → they reduce the beneficial ones too The microbes that kept fermentation steady? Lower. So now: → more gas from the same foods → more sensitivity → less tolerance overall It’s not intolerance It’s reduced capacity 💜 This is where people get stuck They cut more foods trying to find “the trigger” But if the ecosystem isn’t stable restriction won’t fix it 🧡 What helps instead • Start gentle Soft, cooked fibres (carrot, parsnip) → feed bacteria without overwhelming • Build variety slowly → supports diversity → improves tolerance over time • Find your fibre level Too much = symptoms Too little = stagnation → consistency is key 💜 This is how you rebuild digestion Not by removing more… but by restoring what’s missing Humble Gut – supporting your gut so it can support you 🧡 Are you reacting to food… or to a gut that hasn’t rebuilt yet? #humblegut #guthealth #microbiome #IBSsupport #digestivehealth

6 years ago I qualified…
and honestly thought I knew everything

💜
Now?
I trust experience over theory

🧡
Because real life shows you things textbooks don’t
Protocols don’t always work as written
And no two clients respond the sa

6 years ago I qualified… and honestly thought I knew everything 💜 Now? I trust experience over theory 🧡 Because real life shows you things textbooks don’t Protocols don’t always work as written And no two clients respond the same 💜 The real skill is: testing → observing → adjusting → repeating 🧡 That’s how real results are built 💜 And why I’ll always keep learning, evolving, and updating Because what worked 6 years ago… isn’t always what works now… Humble Gut – supporting your gut so it can support you #humblegut #guthealth #womenshealth #functionalnutrition #guthealthireland

💜 The blood sugar puzzle: it’s not just about food You can eat “perfectly”… and still wake up with higher glucose. That’s not willpower. That’s your nervous system. 🧡 What’s actually happening Poor sleep + high stress → cortisol stays elevated → your liver releases more glucose → insulin sensitivity drops So blood sugar rises… even when meals are on point 💜 This is the missing piece Most plans focus on food but skip the stress–glucose link So you’re left thinking you’re doing it wrong when your body is just… responding 🧡 3 patterns to watch 1️⃣ Night-time cortisol carryover Poor sleep = higher overnight glucose output → your system never fully “powers down” 2️⃣ Reduced insulin sensitivity Chronic stress makes cells less responsive → glucose lingers in the bloodstream 3️⃣ Sleep fragmentation Disrupts hunger hormones → more cravings, less stable energy 💜 One simple shift Create a 30-minute wind-down before bed → no screens → write out lingering thoughts This signals “safe to switch off” → lowers cortisol → steadier morning glucose 🧡 It’s not just what you eat It’s the state your body is in when it processes it Humble Gut – supporting your gut so it can support you 💜 Are your numbers about your meals… or your nervous system? #humblegut #bloodsugarbalance #metabolichealth #cortisol #womenshealth

PMDD in perimenopause — how do you actually stabilise it?

💜
You don’t “fix” PMDD by chasing hormones
You stabilise the systems reacting to them

🧡
1. Blood sugar = non-negotiable
If your blood sugar is swinging…
your

PMDD in perimenopause — how do you actually stabilise it? 💜 You don’t “fix” PMDD by chasing hormones You stabilise the systems reacting to them 🧡 1. Blood sugar = non-negotiable If your blood sugar is swinging… your nervous system is already on edge Focus on: • Protein at every meal (25–35g) • Don’t skip breakfast (even if small) • Carbs earlier in the day → not all at night 💜🧡 This alone can reduce mood crashes 2. Support the GABA (calm) pathway This is the pathway that crashes before your period Support with: • Magnesium glycinate (evening) • Vitamin B6 / B complex • Taurine or glycine (if needed) 💜🧡 Can Help reduce anxiety + irritability 🧡 3. Lower the stress load (HPA axis) You don’t need “less stress” you need a body that can handle stress Think: • Morning light exposure • Walking over intense training in luteal phase • Nervous system regulation (simple, not fancy) 💜 4. Reduce inflammation triggers Because inflammation amplifies the PMDD response Look at: • Alcohol (big trigger pre-period) • Ultra-processed foods • Gut health (bloating = added stress signal) 🧡 5. Support progesterone gently (don’t force it) In peri, progesterone is already dropping So instead of “overriding” it: support its effect • Magnesium • Zinc • Stable meals • Sleep 💜 6. Luteal phase strategy (this is key) Don’t treat every week the same Pre-period week: • Lower expectations • More grounding foods • Less stimulation • Earlier nights 🧡💜 Work with the phase, not against it 🧡 PMDD doesn’t need more restriction It needs more stability Nervous system Blood sugar Stress response That’s where the shift happens… 💜 Humble Gut – supporting your gut so it can support you #humblegut #pmdd #perimenopause #hormonehealth #gutbrainaxis

💜 That “light” lunch… but by 3pm your waistband is fighting back? Soup, wrap, salad — it looks fine. But the bloat that follows? Very real. 🧡 What’s actually behind it A lot of quick lunches rely on shelf-life: → soups, dressings, deli meats, sauces Which means one thing: sodium And higher sodium intake: → pulls water into tissues → slows gastric emptying → adds pressure in the gut = that tight, swollen, uncomfortable feeling 💜 It’s not just the ingredients It’s how often they show up One “healthy” choice? Fine. Repeated daily? That’s when it builds 🧡 A simple shift Pick ONE regular item: (dressing, soup, sauce) Swap it for: → olive oil + lemon → herbs + vinegar → simple homemade version Small change → less fluid retention → less pressure → easier digestion 💜 This isn’t about cutting everything It’s about removing what your body doesn’t need on repeat Humble Gut – supporting your gut so it can support you 🧡 Is it the lunch itself… or what’s quietly added to it every day? #humblegut #bloatingrelief #guthealth #digestivehealth #healthyhabits

💜 Trying to find your IBS triggers… but still feel clueless? You’ve logged everything food, symptoms, bathroom trips… …and it’s still not adding up. 🧡 The issue isn’t effort It’s interpretation Most apps collect data but they don’t decode it Your gut is individual → same food, different response → timing + stress change everything So it stays as noise… not signals 💜 How to actually start seeing patterns 1️⃣ Track less, interpret more More notes ≠ more clarity You’re looking for relationships, not lists 2️⃣ Map timing, not just food When you eat can matter as much as what → spacing, speed, time of day 3️⃣ Layer in stress A quick note before/after meals → this is often the missing link in IBS patterns 🧡 Try this micro-step Pick one flare Write down: • Meal timing • Likely FODMAP load • Stress around it → this is what turns data into a timeline 💜 You’re not missing something obvious You’ve just never been shown how to read it Humble Gut – supporting your gut so it can support you 🧡 Are you tracking more… or actually understanding what your gut is telling you? #humblegut #IBSsupport #guthealth #digestivehealth #irishbusiness

💜 You didn’t raise your cholesterol with one slice of cake It’s not the odd takeaway. It’s the quiet repetition. 🧡 What’s actually happening Your body responds to patterns, not one-offs. Those “easy” weekday meals → creamy wraps, pastries, fried bits on the go Repeated often enough: → higher saturated fats → less room for fibre + protective nutrients → LDL creeps up over time Not excess. Frequency. 💜 This is where people get it wrong They blame the treat… and miss the daily pattern driving the numbers Your metabolism tracks rhythm, not guilt. 🧡 A simple reset • Log 3 typical weekdays (no cleaning it up) • Spot the repeats the same quick, convenient choices • Change ONE swap for something with fibre + better fats → fish, legumes, nuts, olive oil-based meals Small shift → repeated often → this is what moves cholesterol 💜 You’re not the problem The pattern is Humble Gut – supporting your gut so it can support you 🧡 Is it the occasional treat… or the everyday default that’s shaping your numbers? #humblegut #cholesterolhealth #hearthealth #nutritiontips #womenswellness

💜 HEALTHY food can turn UNHEALTHY very quickly if stored wrong…

One of the biggest mistakes I see?
Keeping seeds, nuts & omega rich foods in warm presses once opened 👀

Flax, chia, hemp, walnuts etc contain delicate fats that can go ran

Save your space , save your gut 💜🧡

PMDD in perimenopause — how do you actually stabilise it?

💜
You don’t “fix” PMDD by chasing hormones
You stabilise the systems reacting to them

🧡
1. Blood sugar = non-negotiable
If your blood sugar is swinging…
your

Terrie Pugh | Humble Gut Nutrition for weightloss