Hello, my friend!

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Ever wondered why your gut has been called your "second brain"? As I delve deeper into the fascinating world of our microbiome, I'm continually amazed by how these tiny organisms orchestrate so much of our wellbeing. The trillions of bacteria living in our digestive system do far more than just process food - they're active participants in our hormonal balance, mental health, and immune function.

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This week, I'm excited to share insights about nurturing your gut health during perimenopause and menopause, plus some simple acupressure techniques you can use right at home when stress strikes. And I'll tell you about a refreshingly honest conversation I heard about menopause that had me nodding along!

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👇 In today's email:

• This week's inspiration: Eating for a Healthy Microbiome
• Latest blog post: Do-at-Home Anxiety and Stress Relief
• What I'm Listening To: You Are Not Broken with Naomi Watts

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​Eating for a Healthy Microbiome​

A few months ago, a patient asked me, "Dr. Cat, why do you keep talking about bacteria like they're our friends?" I couldn't help but smile. Here's a mind-bending fact: on a cellular level, the genetic material from viruses, bacteria, fungi, and parasites in our bodies far outnumbers our own human genes. Shocking, right?

But here's the beautiful part - many of these microorganisms are beneficial. They're like tiny gardeners, tending to our internal ecosystem and helping us thrive, especially during hormonal transitions like perimenopause and menopause.

Why Your Gut Matters More Than Ever

During perimenopause and menopause, as estrogen and progesterone levels shift, your gut microbiome changes too. Research shows that postmenopausal women often have lower microbial diversity - and that's not ideal. A diverse, balanced microbiome helps:

• Support hormone metabolism (thanks to the "estrobolome")
• Reduce inflammation
• Maintain healthy digestion
• Support emotional wellbeing
• Manage weight naturally

Feeding Your Microbial Friends

Think of your gut bacteria as guests at a dinner party - they have specific preferences! Here's what they love:

1. Fiber-Rich Foods: Aim for 25-30g daily from sources like:
   • Garlic, onions, leeks, asparagus
   • Whole grains like oats and brown rice
   • Legumes, nuts, and seeds
   • Diverse vegetables and fruits
2. Fermented Treasures: Start small with:
   • Yogurt with live cultures
   • Sauerkraut or kimchi
   • Miso or tempeh
   • Kombucha
3. Colorful Variety: I aim for 30-50 different plant foods weekly - herbs and spices count too!
4. Anti-Inflammatory Choices: Include omega-3s from salmon, walnuts, and flaxseeds, plus olive oil and turmeric.

Remember, since we have to eat anyway, why not make choices that benefit our microbial partners? It's one of the most powerful ways to support your health naturally during this transition.

​Read the full post here →​

Latest blog post
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​Do-at-Home Anxiety and Stress Relief​

Long before becoming an acupuncturist, I discovered the power of acupressure for managing my own anxiety. There's something wonderfully empowering about having tools literally at your fingertips!

In my latest blog post, I share simple acupressure techniques you can use anywhere, anytime. Here are some highlights:

Key Stress-Relief Points

• LI4 (Joining Valley): Located between the thumb and index finger - perfect for headaches and general stress
• GB20 (Wind Pool): At the base of your skull - helps release neck tension and promotes relaxation
• CV17 (Chest Center): Center of the chest - calms the heart and reduces anxiety

Sleep-Inducing Points

• KD3 (Great Stream): Inner ankle - grounds energy and calms the mind
• P6 (Inner Frontier Gate): Inner wrist - reduces anxiety and promotes restful sleep

The best part? If something feels slightly sore when you press it, you're probably in the right spot - that's where energy is stuck. With just 1-3 minutes of gentle pressure, you can shift your stress response dramatically.

​Read the full guide here →​

What I'm Listening To
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You Are Not Broken with Naomi Watts

This week, I tuned into a delightfully candid podcast featuring Naomi Watts discussing her new book on menopause. While I typically prefer research-based sources over celebrity advice, I found myself nodding along to much of what she shared.

What I appreciated most:

• The humor and lightness she brought to a topic often shrouded in stigma
• Her alignment with research from credible sources like the North American Menopause Society
• The acknowledgment that menopause touches all of us - whether through our mothers, ourselves, or our friends

As Watts aptly described it, menopause can feel like "going through puberty in reverse." That resonates! It's refreshing to hear open conversations that normalize this universal experience while offering practical wisdom.

​Listen to the episode here →​

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Remember, whether you're nurturing your microbiome or finding pressure points for calm, these small daily practices add up to profound changes. Your body has incredible wisdom - sometimes we just need to listen and support it.

I’m cheering for you. Have a wonderful week!

Dr. Cat 🥰

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Dr. Catherine

Looking to book a session in my Newport Studio? If you are new to my practice, book a Free Consult or if you know what you want, reserve your spot for a One-on-One experience.

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© 2025 Dr. Catherine On Wellness. This content may convey general information related to medical conditions, research, testing, treatment, and other healthcare topics. Any such information is provided for informational purposes only. You should always consult a doctor or other health care professional for medical advice or information about diagnosis and treatment.