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32: Gut, Hormones, Insulin & Stress: Your Top Questions Answered!

 In this episode we explore how four foundational pillars of health — your gut, your hormones, your insulin sensitivity, and your stress levels — all intertwine. For those serving in high-demand roles (firefighters, recruits) or anyone embracing faith-based functional health, we dig into what’s going on underneath the surface of fatigue, weight struggles, recovery issues and metabolic drag — and what practical, evidence-based steps make a difference.
We cover:

  • What gut health really means for immunity, mood, and metabolism

  • Hormone shifts (especially midlife and for those balancing high stress) and how to work with them

  • Insulin resistance: what it is, why it matters, how to reverse course

  • Stress: the hidden gateway to metabolic breakdown, recovery failure and burnout

  • Real-life toolkits you can apply this week

     

    Key reasons to listen:

  • You work hard. You recover hard. Your body is taxed. Let’s get upstream of the “problem” instead of chasing symptoms.

  • Whether you’re in service (firefighter/academy) or seeking deeper health (faith-based functional), the science is solid and practical.

  • You’ll walk away with both “why it matters” and “what to DO” this week.
     

    Resources & Further Reading:

  • “Microbiota in health and diseases” (Nature review) — see how gut microbes link to systemic health. Nature Nature

  • “Human gut microbiota in health and disease” (Frontiers) — foundational explanation of gut-microbiome impacts. Frontiers  Frontiers

  • “Trends in insulin resistance: insights into mechanisms and interventions” (Nature) — why insulin resistance matters and what’s behind it. Nature  Nature

  • “Insulin Resistance – StatPearls” — a clinical review on what happens when tissues stop responding to insulin. NCBI Bookshelf  NCBI

  • “Diet and the Human Gut Microbiome: An International Review” — practical diet links to the microbiome. PMC  PMC
    Action Steps You Can Take This Week:

  1. Add at least one extra plant-based high-fiber food to your meals (e.g., beans, lentils, berries) to support your gut / metabolism.

  2. Schedule two short resistance training sessions (20–30 min) across the week to support hormone balance and insulin sensitivity.

  3. Swap one refined snack (chips, candy) for a protein + fibre option (nuts + fruit, Greek yogurt + berries).

  4. During a quiet moment (post‐shift, or midday), try a 3-minute breathing or grounding exercise — stress isn’t just “in your head,” it’s in your body.

  5. If you’re mid-life (or in high-stress role), book a check-in with your clinician: fasting glucose/A1c, lipid panel, hormone symptoms discussion. 

     

    Why This Episode Matters to You:

  • For firefighters / recruits: Understanding these underpinning systems supports physical readiness, recovery after calls, resistance to metabolic drift, and long-term resilience in a demanding career.

  • For faith-based functional health seekers: Recognising the body as a temple (1 Corinthians 6:19-20) means equipping it with knowledge and tools rather than just reacting to issues. These systems (gut, hormones, insulin, stress) are part of the design to steward well.

     

     

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    Formula F.I.T.T. Firefighter Health, Wellness, Mental Health

     

    I’d love to hear from you! Reach out with any questions, feedback, or topics you'd like me to cover in future episodes. [email protected]  

     

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    This content is for educational and informational purposes only and is not medical or legal advice. Always consult with a licensed professional for personal guidance.

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