As mothers, homemakers, and women, we always strive to maintain good health and well-being.  We do our best to move our bodies regularly, eat healthy foods, and get enough sleep.

But, did you know that there is another factor that plays a huge role in our overall wellness?

Spoiler alert – it’s our gut!

Many refer to the gut as the second brain, and it’s undeniable how vital it is in keeping us healthy; from our immune system to our mental well-being.

Enter the miracle of the microbiome.

The human body is a complex machine that runs on a system of interconnected components. One of the most overlooked, yet powerful components is the microbiome.

The microbiome refers to the community of microorganisms that live in and on our bodies. These microorganisms play a crucial role in maintaining our overall wellness and influencing our health and behavior.

What does this have to do with our gut? I’m glad you asked.

In this Wellness Wednesday blog post, we will discuss the microbiome miracle and how gut health insanely influences wellness.

The Role of the Microbiome

Let’s start by explaining what the microbiome is.

Your microbiome exists throughout your body, including the skin, mouth, eyes, ears, nose, lungs, kidneys, urinary tract, reproductive system—basically anywhere that has contact with the outside world.

Each microbial community communicates with and helps support your cells and vital organs and is foundational for systemic health.

However, disruptions in your microbiome can negatively impact your health.

Lifestyle factors such as diet, stress, sleep, activity level, and environmental influences all affect your microbial communities for better or worse.

Microbiomes are their own ecosystems. They’re sensitive to temperature, pH, nutrients, and environmental influences.

Healthy microbiomes have more good microbes—sometimes called flora—than bad, but there’s more to it than just numbers.

Like a garden, your microbiome requires diversity to thrive. Diverse microbiomes are more resilient at handling stressors and adapting quickly to changing circumstances.

You need a variety of microbes to metabolize food and supplements, produce important signaling messages, and assist the immune system, among other crucial functions. 

You may be wondering, if your microbiome is so important, why you haven’t learned more about it before.

Valid question. I thought the same thing the first time I heard about this.

Studying and understanding the microbiome has been a slow, complex process. Your microbiome is like your fingerprint. It’s unique from animals and even other human beings. Your microbiome is intricate, adaptable, and mysterious.

It’s huge in scope yet minuscule in visibility. So it’s not surprising that we still don’t fully understand it.

But we’ve learned so much in recent years through cutting-edge research techniques about the microbiome and its impact on health and wellness.

New results arrive almost every day, making it hard to come up with actionable recommendations from every finding. While we wait for new developments, it’s important to implement what we do know and understand about the microbiome, because the impact on systemic health and wellness can be massive.

The Importance of Gut Health

The gut is where the majority of the microbiome resides, making it a crucial aspect of overall wellness.

A healthy gut supports a healthy microbiome by providing a favorable environment for the microorganisms to flourish.

Good gut health can be achieved through a healthy diet rich in fiber, prebiotics, and probiotics. It’s also essential to avoid processed foods, sugar, and artificial sweeteners, as they disrupt gut health and promote an imbalance in the microbiome.

Good gut health is not just a trend, ladies, it’s a lifestyle change we should all consider seriously. When our gut is healthy, we are healthy.

Look at it this way: The Bible reminds us in 1 Corinthians 6:19, “Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God?” Now, if our bodies are temples, doesn’t it make sense to keep them in the best condition possible?

An imbalanced microbiome will also impact our immune system, making us more susceptible to infections and diseases such as allergies and autoimmune disorders.

A healthy gut, on the other hand, can help improve our body’s immune response and prevent such illnesses.

Remember, the gut isn’t just about digestion. It’s like the control center of our bodies, influencing everything from our mood, immunity, and even our energy levels. We know the struggles of feeling sluggish and unproductive. It could be that your gut microbiome is crying out for help!

The Mind-Gut Connection

Another fascinating aspect of the microbiome is its influence on mental health.

The microbiome communicates with the brain through the gut-brain axis, a pathway that connects the gut and the central nervous system.

An unhealthy microbiome can lead to mental health disorders such as anxiety and depression. On the flip side, a healthy microbiome can improve mood, cognitive function, and reduce stress levels.

Have you ever experienced those “butterflies” in your stomach when you’re nervous or that “gut-wrenching” feeling in times of stress?

That’s your gut and brain communicating!

When God wonderfully designed our bodies, He made sure that even the minutest details interconnect. Just like in the body of Christ, every part, no matter how small, has a significant role to play.

The gut-brain connection is not just some fancy term scientists came up with. It’s a real, physical network, ladies – the vagus nerve, to be precise – that links your gut and brain like a two-way street.

It allows constant communication between the two, meaning what affects our gut can, in turn, impact our brain.

Let’s make it more relatable.

Have you ever noticed how stress can upset your stomach or how stomach issues can often lead to stress and anxiety? That’s the gut-brain axis in action.

This connection goes beyond just physical manifestations. It extends to influencing our emotions and mental health.

Several studies have shown that a healthy gut microbiome can help reduce feelings of anxiety, depression, and even improve our overall mood.

Think about the Fruits of the Spirit in Galatians 5:22-23 – love, joy, peace, patience, kindness, goodness, faithfulness, gentleness, and self-control.

Could it be that by caring for our gut health, we are indirectly nurturing these fruits within us? After all, it’s challenging to portray love and patience when we’re feeling anxious or low.

Tips for Improving Microbiome Health

Improving microbiome health is a continuous process that requires a lifestyle change. Here are some tips for maintaining a healthy microbiome:

• Add prebiotic and probiotic foods to your diet, such as yogurt, kefir, kombucha, sauerkraut, and kimchi.
• Avoid processed foods, sugar, and artificial sweeteners.
• Eat a diet rich in fiber from fruits, vegetables, and whole grains.
• Reduce stress levels through mindfulness practices like meditation and yoga.
• Limit the use of antibiotics and only use them when necessary.
• Get enough sleep and exercise regularly.
• Taking a probiotic supplement

How to Choose and Use a Quality Microbiome Supplement

With all the well-deserved attention the gut microbiome has received in recent years, it’s likely you’ve heard of probiotic supplements.

You may already be taking one.

But, like all supplements, they aren’t all created equal.

One of the biggest challenges for consumers is there are huge differences in standards and quality among supplements.

How do you choose a high-quality supplement for your microbiome?

Let me tell you a little secret—there’s a lot more to consider than just a high CFU count!

Here are five factors to help you choose and use a quality microbiome supplement.

1. Strains and Species

Have you ever looked at the supplement facts on a probiotic supplement and wondered what all those names and numbers mean?

The names refer to the bacteria species, while the numbers next to the name refer to a specific strain within the species.

Microbial diversity matters a lot! So you want a microbiome supplement with multiple strains and species—far more than one, two, or even a few.

You also want more than just probiotics in your supplement. For example, prebiotics are vital because they’re like food for probiotics, fueling their growth and survival and ultimately serving the creation of metabolites.

Finally, make sure your supplement is gluten- and sugar-free so you avoid feeding unhealthy bacteria.

2. Origin

Consider the origin of the strains used in your probiotic supplement.

Are they from natural sources like humans, animals, soil, and roots?

Bacteria are all around you! Just exposing yourself daily to the greater biome outdoors is a wonderful way to nurture your microbiome health.

Some of our microbial strains are human origin, but we do not collect them from humans, nor do they contain any human byproducts.

3. Potency

With probiotic supplements, you want them to be alive when you take them.

It’s vital you ensure the product you choose contains active, live bacteria cultures and the life of the strains is guaranteed at time of use rather than at time of manufacture.

Colony-forming units (CFU) count in supplements indicates the number of live cell bacteria.

However, buyer beware! Some companies can be misleading, advertising their CFU “at time of manufacture” rather than giving a shelf-life commitment.

4. Survivability and Viability

You’ll also want to consider the survivability and viability of the probiotics within your microbiome supplement.

The acidic environment of the stomach is an inhospitable place!

You want a probiotic complex that has an encapsulation, an enteric coating, or a similar solution for helping the microbes survive the stomach and make it to where they’re needed in your gut.

5. Testing and Science

Hundreds of microbial strains and genera are present in the human microbiome.

A fraction of these microbes are currently available in probiotic supplements. An even smaller fraction of them have been clinically tested to prove any meaningful health benefits when included in supplements.

When you’re researching microbiome supplements, it pays to review whether the strains selected in any product have been well researched or clinically tested.

Always ask; are the claims made by the manufacturer confirmed by science?

Meet dōTERRA PB RestoreTM ProBiome Complex

I cannot say enough good things about this product. My overall wellness has insanely improved within the last month.

As someone who struggles with PMDD and ADHD, it has been noticable to all how much more focused, emotionally stable, and happy I am.

Here’s why.

Earlier in this article I explained how your microbiome extends all over your body, not just in the gut. Well, dōTERRA PB Restore ProBiome Complex is designed with your whole-body biome in mind.

It’s formulated as a foundational, holistic supplement to benefit your systemic health in a number of ways, including:

• Digestive health
• Gut barrier integrity
• Gut immune function
• Micronutrient synthesis
• Healthy metabolism
• Respiratory health
• Oral health
• Dermatological health
• May support cardiovascular health, urological health, plus brain and DNA function

Of course, the gut microbiome is a powerhouse, so PB Assist+ ProBiome Gut Complex sticks have been formulated to provide additional strains that support the gut microbiome specifically, as well as being potent enough for adults and safe enough for kids.

dōTERRA PB Restore is truly revolutionary in the microbiome supplement space. In one little dual- chambered capsule, they have managed to deliver a proprietary blend of 30 bioactive components of pre-, pro-, and postbiotics, and bacteriophages.

To ensure survivability and viability, dōTERRA PB Restore uses patented encapsulation technology, with an inner and outer capsule to ensure the delivery of the 30 bioactive components at just the right time to the appropriate areas in the digestive system.

You can actually see the outer capsule hosts the prebiotic FOS, plus the postbiotic and bacteriophages.

Also, inside the outer capsule is the time-release inner capsule, which holds the 24 strains of probiotics.

This unique double-layer capsule technology protects the bioactive cultures from the harsh environment of the stomach, delivering their active benefits to the site of adhesion in the intestinal tract.

How to use dōTERRA PB RestoreTM ProBiome Complex

Now I have shared how to identify a quality microbiome supplement and introduced you to my favorite – dōTERRA PB RestoreTM and PB Assist+®, let’s talk about how to use these two microbiome supplements, if you choose.

Taking dōTERRA ProBiome supplements is simple.

You can take one dōTERRA PB Restore ProBiome Complex a day just prior to a meal. You can pour PB Assist+ powder straight into your mouth (seriously it tastes just like a pixie stick) or mix it with cold water and drink immediately. It can also be mixed with cold foods like a smoothie, applesauce, or yogurt.

It is recommend taking these supplements with a meal. That’s when your digestive system is most active and will move the probiotics through the stomach’s harsh environment at the pace required for the encapsulation technology to do its job.

If you were to take them at another time—like before bed—your supplement is more likely to sit idle in stomach acid for too long because digestion slows when you sleep.

So, take them with a meal, but away from any foods above body temperature and never with hot beverages, which will damage the bioactive components (this is something I just learned recently).

Be sure to take your new microbiome supplements daily! It might surprise you, but when we talk about how probiotics colonize, that doesn’t actually mean they settle in and take up residence in your body long-term.

They travel through your digestive tract and activate systemic benefits through interactions with your gut and local immune cells, dietary nutrients, and gut microbiota already rooted in your intestines before they leave your body.

Because the probiotics in your supplements are transient, their benefits depend upon daily use. Just like how you need water to hydrate your cells each day, dōTERRA PB Restore and PB Assist+ are recommended as a foundational daily supplement.

Final Thoughts

Maintaining good health should always be our top priority, and our gut health plays a profound role in our overall wellness.

We have learned how our microbiome affects everything from mental wellness to immune system functions.

Keeping our gut healthy requires a balance of nutrients and gut-friendly practices such as a healthy diet, exercise, managing stress levels, and taking probiotic supplements.

If you’ve found value in this post, I am so happy. I hope this offered some greater insight into your wellness.

If you want to continue learning more about our Wellness Wednesday series, consider subscribing to our email list – it’s a treasure trove of insights, tips, and latest developments in the realm of gut health and beyond.

Lastly, if you’re curious to give dōTERRA PB Restore and PB Assist+ a try – and we genuinely recommend you do – you can use our referral code HERE for a special discount on your first order. Remember, it’s not about quick fixes or magic bullets; it’s about taking small, consistent steps towards healthier living.

Here’s to a happier, healthier gut!

*Facts on dōTERRA PB Restore and PB Assist+ were adapted from a course workbook and were summarized in this blog post.

Welcome to the new Wellness Wednesday series! Today I am sharing something extremely personal and unfamiliar to most – PMDD.

As women, we all have dealt with the discomfort that comes with our monthly cycle. But what happens when the symptoms become too severe, affecting our daily lives, relationships, and even ability to work or take care of our children?

For months I had been diligently tracking my cycle, my moods, my habits – anything I could think to try and discern why I would turn into a raging, unhinged, irrational lunatic every month.

It sounds dramatic, but truthfully, I felt like Dr. Jekyll and Mr. Hyde.

This is where Premenstrual Dysphoric Disorder (PMDD) comes in.

PMDD is a severe form of premenstrual disorder (PMS) that affects women’s mood, energy, and behaviors. The condition is often misunderstood and dismissed as an exaggerated version of PMS.

This is not the case.

PMDD affects approximately 5% of women in their reproductive years, making it a serious health concern that requires attention and care.

As Christian women, we know that faith and biblical principles can offer guidance and comfort in every aspect of our lives. But, is it true for mental health, too?

YES!

That’s why in this blog post, we will not only explore what PMDD is but also share educational resources and biblical principles that can help us cope with and overcome the condition.

Understanding PMDD

PMDD symptoms are linked to intense emotional and physical symptoms that typically arise in the luteal phase of the menstrual cycle. This luteal phase is usually about one to two weeks before the onset of menstruation or after ovulation.

Symptoms may look different for everyone but predominantly look like the following:

• Severe mood changes (irritability, anger, depression, anxiety)
• Extreme fatigue and loss of energy
• Appetite changes and food cravings
• Sleep disturbances
• Physical symptoms (breast tenderness, bloating, joint or muscle pain)

The diagnostic criteria for premenstrual dysphoric disorder (PMDD) are quite specific. In order to receive a diagnosis of PMDD, a woman must experience the five symptoms mentioned above, which include mood-related symptoms.

It’s important to note that these symptoms must be severe enough to significantly interfere with daily activities, relationships, or work.

Additionally, to confirm the diagnosis, it’s necessary to track these symptoms for at least two menstrual cycles. This careful monitoring helps healthcare professionals accurately assess and identify PMDD, enabling the implementation of targeted treatment plans to alleviate the impact of this condition on individuals’ lives.

Coping with PMDD

The challenge of coping with PMDD can indeed be daunting, particularly when the symptoms prove severe and disruptive to one’s daily life.

Not to mention, it’s not something you care to broadcast to everyone. The severity of these symptoms is sometimes frightening and embarrassing.

No one loves to admit that they are falling apart with no control.

However, it’s important to remember that there are numerous resources and forms of support available to assist women in managing this condition. From lifestyle adjustments to medical interventions, there are various strategies that can be effective in alleviating the impact of PMDD.

In addition to seeking support from healthcare professionals, individuals can also benefit from connecting with support groups and online communities where they can find understanding, empathy, and valuable insights from others who are navigating similar challenges.

Embracing a multi-faceted approach to managing PMDD can empower individuals to gain control over their symptoms and improve their overall well-being.

Some ways to cope include (but are not limited to) the following:

• Medical treatment: This is never my personal first solution, but I am also a firm believer that everything has its time and place. Therefor, antidepressants, hormonal birth control, and other medications have been said to help alleviate the symptoms of PMDD. It’s important to consult with a healthcare professional to determine the best course of treatment.
• Lifestyle changes: This is the harder, longer road to coping, but where I always aim to start. Regular exercise, a healthy diet, and stress management techniques, such as praying and journaling, can also help alleviate PMDD symptoms.
• Support groups and counseling: Connecting with other women who have PMDD or seeking professional counseling can provide emotional support and a safe space for sharing experiences and coping strategies. Mostly, it helps to know that you are, in fact, not crazy for experiencing these severe symptoms.

PMDD and Biblical Principles

As Christian women, we not only have modern medicine at our fingertips (literally, you can go to her.com and get an rx for PMDD delivered to your door if that is for you), but we can also turn to biblical principles for guidance and comfort during the challenges of PMDD.

Here are some helpful principles to keep in mind:

• Trust in God: I know, I know. You’re saying, “DUH, Nicole.” But truly, trusting in God is much easier said than done. Even when we don’t understand the reasons behind our struggles, we can trust that God has a plan and a purpose for our lives (Proverbs 3:5-6). I really love reading through Job or Lamentations when the depression really hits deep.
• Find solace in scripture: The Bible is the living and active word of God. It is a source of immense comfort and wisdom, providing verses that can help ease anxiety and offer solace during difficult times. Scriptures such as Matthew 11:28-30 invite us to cast our burdens upon Jesus, who gives us rest. Psalms 34:17 assures us that the Lord hears the cries of the distressed and delivers them from their troubles, just as He delivered David through his fleeing from Saul.
• Pray for strength and healing: Prayer is a powerful tool for seeking comfort, strength, and healing. James 5:13-16 encourages those who are suffering to pray, promising that the prayer of a righteous person is powerful and effective.
• Cultivate faith and patience: This is definitely the hardest principle, personally. Dealing with PMDD may be a cross to bear for some women (like me), but the Bible encourages us to persevere in the face of trials. Romans 5:3-4 tells us that suffering produces perseverance, character, and ultimately, hope.

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Helpful Resources for PMDD

Here are some online resources that can provide more information and support for those dealing with PMDD:

• International Association for Premenstrual Disorders: https://iapmd.org/
• The PMDD Treatment Miracle: https://www.pmddtreatmentmiracle.com/
• National Association for Premenstrual Syndrome: https://napsmenstrualhealth.org/
• Mind: https://www.mind.org.uk/information-support/types-of-mental-health-problems/premenstrual-dysphoric-disorder-pmdd

Here are some supplements I have been taking to help naturally control my hormone levels, gut health, and depression:

• Lifelong Vitality Pack
• Phytoestrogen Essential Complex
• MetaPwr Advantage
• PB Assist + ProBiome Gut Complex

*NOTE: Whenever trying new supplements, it is always very important to conduct your own research. I am not a doctor, nor do I claim to be. I am simply sharing my own personal experience and the tools and resources I have found helpful. While Doterra CPTG is 100% trusted, I always encourage you to do your own thorough research.

Conclusion:

PMDD is a challenging condition that can affect every aspect of a woman’s life. However, with the right support, resources, and guidance, women can manage the symptoms and improve their quality of life.

As Christian women, we can also turn to biblical principles for comfort, guidance, and hope during the difficulties of PMDD.

Remember, you are stronger than you know, braver than you think, and loved beyond measure.

Community Connection

If you found value in this post, or you personally struggle with PMDD, I encourage you to reach out and comment with a word of comfort!

Make sure to check out the rest of our Wellness Wednesday posts.

Join my online community HERE to get weekly updates so you don’t miss anything!