Gut-Brain Nutrition
Nutrition can improve your gut microbiome, ease brain fog, and support your mental health. I’m Amy Archer, a registered dietitian nutritionist with 15+ years of experience focused on gut-brain nutrition. Over the years, I’ve helped thousands of clients improve their digestion with nutrition and supplements. My approach focuses on identifying the root cause of your symptoms and creating a personalized nutrition and lifestyle plan.
What is the Gut-Brain Connection?
The gut and brain communicate through the vagus nerve and chemical messengers, many of which gut bacteria produce. This is why digestive problems and mood changes may show up together.
How Can Gut-Brain Nutrition Help My Gut and Brain?
Targeted nutrition focusing on optimizing the gut microbiome and reducing inflammation supports both mental and physical wellness. Your gut bacteria make the feel good hormone, serotonin, so eating the right foods can help mood, and lessen anxiety. A nutrient dense diet heals the gut lining and reduces inflammation.
How We Work Together
- Free 15-minute call. We will discuss your goals and whether we are a good fit.
- Full nutrition and lifestyle assessment. I will review your health and nutrition history, medications, recent labs, and lifestyle.
- Your personal plan. You will get nutrition and supplement guidance.
- Lifestyle habits that support you. Sleep, movement, and stress strategies that fit your lifestyle.
- Follow-up visits. We can schedule follow-up visits as needed.
Who I Work With
- People experiencing digestive discomfort and wanting to support their mood.
- Individuals seeking personalized nutrition strategies to support their gut-brain health.
- Clinicians who want to refer clients.
Frequently Asked Questions
Can changing my diet improve my mood?
Research links diets rich in fiber and fermented foods with a healthier microbiome and a better mood. Good nutrition, adequate sleep, and exercise can affect your mood. Read more in my Good Food Good Mood blog.
What is the 5R protocol?
The 5R protocol is a functional nutrition framework for restoring gut health. The steps are:
- Remove: foods, pathogens, and irritants that disrupt the gut.
- Replace: digestive support such as enzymes or stomach acid, if needed.
- Repair: the gut lining with targeted nutrients.
- Reinoculate: beneficial bacteria with probiotics or fermented foods.
- Rebalance: sleep, stress, and lifestyle habits that affect gut health.
Each one is tailored to your symptoms and medical history. My 5R Protocol for Gut Restoration blog explains each step.
Can food sensitivities affect gut and brain symptoms?
For some people, food sensitivities may contribute to bloating, headaches, fatigue, or brain fog. As a Certified LEAP Therapist, I use the MRT test and the LEAP Protocol to identify trigger foods.
Where I See Clients
I offer virtual sessions for clients in Arizona, California, Colorado, Michigan, and Virginia.
References
- Jarfan MA, Vimaleswaran KS, Wijeyesekera A. Diet-gut microbiota-immune-brain interactions in aging: mechanistic pathways and clinical implications. Front Mol Neurosci. 2026;19:1847644. Published 2026 Aug 18. doi:10.3389/fnmol.2026.1847644
- Shen H, Wang SY, Zhao YY, Zhou JL, Zhao J, Zhu WK. Brain-gut-microbiota axis: a review on the bidirectional regulatory mechanisms between gut microbiota and brain and their disease interactions. Front Microbiol. 2026;17:1768891. Published 2026 Mar 27. doi:10.3389/fmicb.2026.1768891
- Veronese N, Gianfredi V, Smith L, et al. Recommendations from the European interdisciplinary council on ageing on physical activity and diet for mental health conditions in older adults. Aging Clin Exp Res. 2026;38(1):83. Published 2026 Feb 4. doi:10.1007/s40520-025-03315-x
- Marx W, Lane M, Hockey M, et al. Diet and depression: exploring the biological mechanisms of action. Mol Psychiatry. 2021;26(1):134-150. doi:10.1038/s41380-020-00925-x