How Your Hormones, Microbes, and Mood Are All Connected
We’ve all heard the phrase “trust your gut” – but what if your gut is doing more than giving you instincts? What if it’s actually shaping how calm, connected, and even joyful you feel?
It turns out that your belly is doing way more behind the scenes than just digesting your lunch. It’s a central player in your emotional wellbeing, your hormones, your energy – and even the choices you make around food and rest. Let’s unpack how, and why it matters more than most of us realise.
The surprising truth about serotonin
You might think of serotonin as the “happy hormone” that lives in the brain. But here’s the curveball – about 95% of your serotonin is actually produced in your gut, not your head. (Source: Gershon, M.D., Columbia University)
That means your digestive system isn’t just processing food – it’s playing a huge role in how steady your mood is, how calm you feel, and how well you sleep. Serotonin helps regulate all of that, and your gut is where most of it begins.
Hormones that affect connection and bonding
Ever had that warm, fuzzy feeling after a cuddle or time with someone you love? That’s often down to prolactin and oxytocin – two hormones involved in bonding and emotional connection.
Prolactin, for example, is best known for its role in breastfeeding – but it also enhances calcium absorption in the gut and influences gut movement and inflammation, especially during pregnancy and breastfeeding. (Source: Grattan, D.R., et al. (2008))
And oxytocin – the so-called “love hormone” – isn’t just about romantic attraction. It’s also deeply involved in human connection, trust, and parenting. And here’s the kicker – the production and regulation of these hormones are affected by what’s happening in your gut.
Your gut microbes are doing more than you think
Living inside your digestive system are trillions of microbes – tiny bacteria and organisms that make up what’s called your gut microbiome. They’re not just passengers. They’re active players in your hormonal health.
Different gut bacteria produce or influence hormones like:
- Serotonin – mood and emotional regulation
- Melatonin – sleep and circadian rhythms
- Cortisol – stress response
- Estrogen and testosterone – reproductive hormones
- Oxytocin and prolactin – bonding, emotion and lactation
When your gut microbiome is healthy and diverse, these hormones can do their jobs more smoothly. But when it’s out of balance – say, after antibiotics, poor diet, chronic stress, or lack of sleep – the knock-on effects can be huge.
Cravings, mood swings and “gut-led” decisions
Ever noticed that you crave sugar when you’re stressed or tired? Or that certain moods lead you straight to the fridge?
There’s a biological reason for that. Your gut bacteria can actually send signals to your brain, nudging you towards foods they thrive on – like sugar, for example. This is about survival- they need these foods to survive so they’re sending messages to your brain to make you crave these types of food, thereby feeding them. (Source: Alcock, Maley & Aktipis, 2014)
This isn’t about weakness or lack of willpower. It’s about a communication network between your gut and your brain, sometimes referred to as the gut-brain axis. Your microbes want to survive – and they’re pretty good at influencing your choices to make that happen.
So if you’ve ever felt frustrated that you “gave in” to a craving, it’s worth considering: maybe it wasn’t just an emotional response. Maybe it was microbial.
The gut–brain–hormone triangle
Think of your gut, your brain, and your hormones as three points in a triangle – each one constantly sending and receiving signals from the others.
When all three are in balance, you feel:
- More emotionally stable
- More mentally clear
- More rested and resilient
- Less prone to overwhelm, anxiety, or burnout
But when one part is off – for example, if stress puts pressure on your adrenal glands, or poor sleep or diet throws off your gut microbes – the whole system can start to wobble.
This helps explain why people with chronic stress often also struggle with digestion, fatigue, or low mood. It’s not “just in your head” – it’s literally in your body.
Common signs your hormonal health might need attention
Sometimes we don’t notice the early whispers from our body – or we chalk things up to getting older, being busy, or needing a better routine. But here are a few clues that your hormone-gut-brain connection might need some support:
- Feeling “wired but tired”
- Brain fog or difficulty concentrating
- Mood swings or emotional numbness
- Trouble sleeping (or feeling tired even after sleep)
- Digestive issues like bloating or irregularity
- Sugar cravings or emotional eating
- Fatigue that doesn’t lift with rest
If several of these feel familiar, you’re not alone – and it doesn’t mean you’re broken. It just means your body might be asking for support, gently.
What helps rebalance the system?
The good news is – you don’t need to overhaul everything to feel better. Small, consistent shifts can make a big difference:
1. Eat for your microbes
- Add prebiotics (like oats, bananas, leeks, and garlic)
- Include fermented foods (like kefir, kimchi, or sauerkraut)
- Limit ultra-processed, sugary foods that fuel imbalances
2. Prioritise rest and rhythm
- Try for consistent sleep and wake times
- Create wind-down rituals before bed
- Avoid screen time late at night to help melatonin production
3. Move gently but regularly
- Walking, stretching, and yoga all help support your nervous system
- Intense workouts can sometimes tax your adrenals if you’re already fatigued
4. Nourish emotional connection
- Oxytocin (the bonding hormone) rises with touch, eye contact, laughter, and even singing together
- Time with loved ones can literally help regulate your hormones
Your hormones aren’t just about reproduction or menopause – they’re about energy, mood, clarity, and resilience. And your gut is quietly helping manage them all.
If you’ve ever felt like your mind and body were out of sync – or like you were doing “everything right” but still felt off – you’re not imagining it. It’s not a character flaw. It’s a whole-body system that sometimes needs gentle attention and support.
This is why hormone health deserves a wider lens – one that includes the gut, the nervous system, and emotional wellbeing too.
It’s not about control. It’s about listening.
And sometimes, that starts with your gut.
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