Emily Leeming's Blog, page 2

Can food change your mood? 🧠

Only 13% of people report having good mental health, according to a 2017 survey by the Mental Health Foundation.

Mental health isn’t all or nothing, it exists on a continuum that changes over time.

We all have mental health, and like physical health, it needs time, care and attention.

When it comes to what we eat, we need to shift the conversation towards how we feel as a sign of health (rather than just shape or size).

So, can what you eat make a difference to your mood?

What we’ll cover today:

How...

Can you restore your gut microbiome? 🧠

Scientists think we’ve lost around 124 types of microbes from our guts.

Modern life, like eating a low-fibre diet and spending less time around soil, animals, and nature, might be behind it.

And this loss could be part of why we’re seeing more allergies, autoimmune conditions, and a number of chronic diseases.

But what if you could “rewild” your gut microbiome, bringing some of those missing microbes back?

That’s exactly what the NiMe (Non-industrialized Microbiome Restore) study, published earlier...

Your guide to fibre supplements 🧠

New stats out last week - 96% of us aren’t getting the fibre we need.

So if we’re falling short, can a fibre supplement help fill the gap?

What we’ll cover today:

What fibre supplements actually do (and don’t)

5 key things to keep in mind when starting fibre supplements

What the recommended doses are for each fibre type

DIY your own whole food fibre supplement (paid subscribers)

Why fibre matters (brief refresher)

Fibre is a type of carbohydrate, found in fruit, vegetables, beans, whole grains, and nuts...

Is that glass of wine helping or hurting? 🧠

There’s plenty of mixed messages about alcohol.

One minute you hear red wine supports heart health, the next it’s linked to a shrinking brain and cancer.

Some say it helps you relax or sleep, but even a couple of glasses can leave you feeling sluggish the next morning.

Putting binge drinking to one side, is the occasional glass a problem - or not?

What we’ll cover today:

What happens to your gut after two vodka cocktails

How much is too much? A quick guide to alcohol limits

Is the occasional drink good...

Microbes made me do it 🧠

We know our microbes can influence sleep, appetite, and even mood.

But what about who we are as people?

In nature, parasites can have eerie effects on behaviour.

Mice infected with Toxoplasma gondii lose their fear of cats. Ants overtaken by a fungus climb high and clamp onto leaves, sacrificing themselves to help the fungus spread.

It’s the stuff of TV series The Last of Us, but could something similar be happening in us - could our own microbes be gently pulling our strings?

What we’ll cover today:...

Better gut, better brain 🧠 10 simple tips

Today’s post is a special one - I’ve teamed up with the brilliant neuroscientist from to share 10 science-backed tips for your gut and brain.

Why? Because the two are more connected than you might think.

You’ve probably felt it before, those “gut feelings” or a flutter of nerves in your stomach. That’s your gut and brain having a conversation.

And this connection is far more than a metaphor.

Neuroscientist Dr. Julie (Better Brain) and microbiome scientist Dr. Emily (Second Brain)10 simple tips fo...

The fibre and protein fix 🧠

Most people aren’t getting enough fibre.

Yet so much of the health and wellness world focuses on protein.

So why not eat more foods that do both?

This isn’t about replacing meat (unless you want to). It’s about quietly boosting your fibre and protein, using everyday ingredients already sitting on your supermarket shelf.

I sifted through the UK and US nutrition databases to find the top fibre-protein foods - the quiet overachievers.

Some of them may surprise you.

What we’ll cover today:

How much protei...

Should you take a microbiome test? 🧠

Gut health tests are booming, but are they actually useful?

A new global report sets the record straight.

Tempted to order a gut test online, the kind that claims to reveal how “healthy” your microbiome is, diagnose gut issues, or tell you exactly what to eat (and which supplement to take)?

You’re not alone.

Thousands of people are sending off poo samples every week, hoping for answers to bloating, brain fog, or energy crashes.

But a first-of-its-kind consensus on microbiome testing from 69 internat...

Emulsifiers and your gut 🧠

Emulsifiers like lecithin and carboxymethylcellulose are everywhere, from ice cream to flavoured milk, keeping foods smooth and shelf‑stable.

Toxicology tests clear them as safe, yet these tests don’t probe their effects on the gut microbiome.

And that’s where new concerns are starting to emerge.

Are emulsifiers anything to worry about?

And if so, which ones?

What we’ll cover today:

What emulsifiers are and why they’re used

Are emulsifiers bad for you, or is it more complicated?

Do emulsifiers affect th...

The truth about protein 🧠 and what you might be missing

Everywhere you look, we’re told to eat more protein.

There are high-protein labels on nearly everything, yoghurts, cereals, and even bottled water (as if water isn’t healthy enough already).

Some say more protein is the key to longevity. Others argue it's just smart marketing driving sales.

But are we fixating on a problem that doesn’t exist?

And what does this mean for your gut microbes?

The answer lies somewhere in between.

What we’ll cover today:

What is protein and why it matters

How much protein ...