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Why is your gut the master switch for mood, metabolism, and better sleep? Angela sits down with gastroenterologist and New York Times bestselling author Dr. Will Bulsiewiczto unpack the gut - circadian connection, why morning light can trigger a “regularity reset,” and the four nutrition pillars that rebuild your gut barrier and lower inflammation, without a restrictive diet. You’ll hear when fiber helps (and when it can backfire), fermented foods vs. probiotics, meal timing for HRV and sleep, and how to recover your microbiome after stress, jet lag, or all-nighters. What You’ll Learn: • How morning light and cortisol shape gut rhythm, energy & focus • Why over half of gut microbes follow a circadian clock • The 4 gut-healing pillars: fiber, polyphenols, healthy fats, ferments • Best time to eat fiber for blood sugar & bowel regularity • When fiber backfires, and how to build tolerance slowly • Fermented foods vs. probiotics: what really improves diversity • How late dinners spike inflammation and disrupt sleep • Brain fog & “leaky brain” - inflammation’s hidden link • Gut shifts in menopause, and how to ease bloating & mood dips Timestamps: 00:00 Intro: Gut Myths Debunked 05:32 Cortisol 101: How Morning Light Sets Your Gut’s Daily Rhythm 10:21 Gut–Brain Axis Deep-Dive 12:06 Morning vs. Evening Routines: Light, Meditation, Melatonin & Sleep 17:09 Jet Lag & Microbes: Why Time Zones Wreck Your Gut & Blood Sugar 20:30 Meal Timing: Triglycerides & Inflammation Peaks 24:14 4 Nutritional Pillars for an Anti-Inflammatory Microbiome 36:44 Fiber Targets & Safety 48:13 How Fast Can You Heal? 52:45 IBD & Colon Cancer: Microbiome, Inflammation & Oral Bacteria 56:19 Artificial Sweeteners vs. Sugar 59:49 What is a Healthy Poop? 1:02:04 Brain Fog Explained 1:04:58 Perimenopause & the Microbiome 1:07:55 Fermented Foods vs. Probiotics VALUABLE RESOURCES A BIG thank you to our sponsors who make the show possible: • Mitopure - Supercharge your energy and upgrade your mitochondria: http://timeline.com/ANGELA | Enter code ANGELA to save 10% • Hormone Harmony - go to https://lvluphealth.com/ANGELA | Use the code ANGELA at checkout for an exclusive 15% off ABOUT THE GUEST Dr. Will Bulsiewicz is a board-certified gastroenterologist and New York Times bestselling author focused on fiber-forward nutrition and microbiome health. His forthcoming book Plant Powered Plus maps an anti-inflammatory blueprint to repair the gut barrier and rebalance the immune system. He is also the founder behind 38TERA®’s Daily Microbiome Nutrition, a prebiotic blend of fibers, resistant starches, and polyphenols. 🌐 Website: https://theguthealthmd.com/ 📖 Pre-Order Plant Powered Plus: https://theguthealthmd.com/plantpower... 📰 Newsletter: https://app.theguthealthmd.com/checko... 🌐 38TERA®: https://38tera.com/ 📱 ZOE App: https://zoe.com/en-gb/app?shortlink=h... 📱 Instagram: / theguthealthmd Want to go deeper? Start here: 💌 Fresh Start Mondays Newsletter Your weekly 3-minute guide to creating the healthiest, most vibrant version of you. Each Monday, get one simple habit to boost energy, balance hormones, and enhance longevity - joined by 25,000+ women worldwide. 👉 https://angelafosterperformance.com/ 🌸 Live Younger Collective Your future of feminine longevity starts here. Join the brand-new membership for soul-driven women in midlife who are ready to enhance their lifespan and healthspan by syncing their hormones, biology, and lifestyle with intention. 👉 https://academy.angelafosterperforman... 🥗 Free Guide: The Ultimate Guide to Fasting Learn how to fast the smart way without fatigue, burnout, or hormone disruption. Discover timing strategies and science-backed benefits for lasting energy and vitality. 👉 https://angelafosterperformance.com/f... ⚡️ Free Guide: S.H.I.F.T. into Optimised Health Angela’s essential framework for high-performing women helping you boost energy, balance hormones, and thrive through every phase of life. 👉 https://angelafosterperformance.com/s... 👩💼 About Me: I’m Angela Foster - Nutritionist, Health & Performance Coach, and host of the High Performance Health podcast. After leaving my career as a corporate lawyer due to burnout and illness, I rebuilt my physical, mental, and spiritual health through integrative science and lifestyle practices. Now, I help women in midlife feel 10 years younger by syncing with their biology, not fighting against it. Through my Live Younger Collective and podcast, I share evidence-based strategies to enhance energy, balance hormones, and extend your healthspan. Follow me for daily health and performance tips: Instagram: @angelasfoster Facebook: @AngelaFosterPerformance #angelaFoster #HighPerformanceHealth #WomensHealth #Longevity