Stop Overthinking: Gut Health, Fibre, and the Secret Queen’s Power Move You Need Today

You know that feeling when you’re watching a scary movie — everything looks fine, but something in your gut screams ‘don’t go in there’? That’s your nervous system talking. Dramatic, yes. But the same thing happens in real life when you meet someone who feels off, or when your body exhales walking into a safe place. This is a nervous system reaction that is coming from your very wise (and very underutilised) gut. Your gut is the throne room. It sends 80% of your kingdom’s messages to the brain. When that signal is lost your poor brain is left wandering aimlessly like a child lost in a supermarket.

How do we solve the problem. First, we have to understand that like pretty much every issue you face, the problem is 2-fold. How we connect with our bodies and what we are putting in them.

1.       We are actively blocking the signals our guts are sending. This is not just a “we have stopped listening” problem, this is a “your gut is screaming at you, and you are pushing the signals down into that little box you call ‘not today’”. Your brain and gut chat through the central nervous system. Think of this like a wired internet connection. If you cut off the connection, the two can’t chat and this sends your brain into a frenzy of anxiety. Imagine the last time you were late and you couldn’t find your car keys – just like that.

2.       We are no longer charging the battery. Maybe on purpose or maybe by design of the modern diet we are taking away the fuel our guts need to do their job. Sugars, processed foods, diets that lack ‘real’ foods, all of these things that we do for convenience or by now, habit, are killing the microcosm of bacteria in our guts causing both physical and mental wellness issues. Unhealthy gut microbiome (dysbiosis) is related to everything from IBS and acne to cardiovascular disease.

Scared? You should be. Want to fix it? I got you.

As always, I want to give you the easiest route to success. Things that you can do now that will have an impact straight away and will stay with you.

Let’s talk about gut baby

You will hear stories all day long in your head – I know I do. Some of them I like, some of them I really don’t. I am pretty good at spotting the saboteurs these days because I make the time to bring myself into my body (here she goes again!). There are 2 GREAT tools that you can use, anytime of the day, to reset your gut-brain dial up connection.

1.       The Secret Queen’s power move (this is between me and you shhh)

Want a reset button for your nervous system? It’s not in your head — it’s in your pelvic floor. Zip up from tailbone to belly button, press your toes into the ground if it gets stuck, and suddenly you’ve pulled the lever on your vagus nerve — from panic back to peace. It also has the added benefit of strengthening the deepest part of your core… and you can imagine the other benefits too I am sure (wink wink).

How to do it:

Imagine there is a zip from your tail bone, going under your body to your belly button. Do the zip up from the back to the front. If there is a part that won’t do up, push your big toe and then your little toe into the floor, hold that foot pressure and try again, hold it for 2-3 seconds at the top and release. It takes some practice and I have a video on it if you want some more help. Do this 5 -10 times (start with 5, it’s really hard).

2.       Feed Your Gut Army

Add more fibre into your diet – much more!  The average Queen eats 10g fibre a day. That’s like showing up to battle in a paper crown. You need 30g — from many sources — to actually feed your gut army. Not only will this help calm the raging dragon in your head but it will also make you feel full for longer because fibre takes longer to digest than sugars and fractionally longer than proteins. For the ultimate power move, combine the right amount of fibre and the right amount of protein and you will feel incredible.  

You will also notice these additional benefits;

• Improved sleep
• Reduced bloating
• Mood stabilised
• Feel stronger
• Stable blood sugars (bye bye 3pm slump)

 

Meal plan your way to gut heaven

To help you out, I have 2 sample meal plans here to get you started.

Here’s a ~1500 kcal day with healthy grains included, hitting the same ballpark protein and fibre as before 👑:

🌙 Breakfast

• Greek yogurt (200g) → 118 kcal | 20g protein | 0g fibre
• Chia seeds (15g) → 73 kcal | 2.5g protein | 5.1g fibre
• Raspberries (100g) → 52 kcal | 1.2g protein | 6.5g fibre
• Oats (30g dry) → 117 kcal | 5.1g protein | 3.2g fibre

✨ Total = 360 kcal | 29g protein | 15g fibre

🌙 Lunch

• Grilled chicken breast (150g) → 248 kcal | 46.5g protein | 0g fibre
• Steamed broccoli (150g) → 83 kcal | 6.8g protein | 7.5g fibre
• Brussels sprouts (150g) → 65 kcal | 5.2g protein | 6g fibre
• Quinoa (150g cooked) → 180 kcal | 6.6g protein | 4.2g fibre

✨ Total = 576 kcal | 65g protein | 17.7g fibre

🌙 Snack

• Almonds (20g) → 116 kcal | 4.2g protein | 2.5g fibre

✨ Snack = 116 kcal | 4g protein | 2.5g fibre

🌙 Dinner

• Salmon (100g) → 208 kcal | 20g protein | 0g fibre
• Avocado (100g) → 160 kcal | 2g protein | 6.7g fibre
• Flaxseed (10g) → 53 kcal | 1.8g protein | 2.7g fibre

✨ Total = 421 kcal | 23.8g protein | 9.4g fibre

🌙 Grand Totals

• Calories: ~1,471 kcal
• Protein: ~122g
• Fibre: ~44g

Here’s a ~1500 kcal sample day hitting 30g+ fibre (without bread, rice, pasta, or lentils):

🌙 Breakfast

• Greek yogurt (200g) → 118 kcal, 20g protein
• Chia seeds (20g) → 97 kcal, 6.8g fibre
• Raspberries (150g) → 78 kcal, 9.8g fibre
  ✨ 293 kcal | 17g fibre | 25g protein

🌙 Lunch

• Grilled chicken breast (150g) → 248 kcal, 46.5g protein
• Steamed broccoli (200g) → 110 kcal, 10g fibre
• Brussels sprouts (150g) → 65 kcal, 6g fibre
• Fat-free balsamic glaze (1 tbsp / 15ml) → ~20 kcal
  (mostly reduced balsamic vinegar → concentrated sugars)

✨ 443 kcal | 16g fibre | 61g protein

🌙 Snack

• Almonds (25g) → 145 kcal, 3.1g fibre, 5g protein
  ✨ 145 kcal | 3g fibre | 5g protein

🌙 Dinner

• Salmon (120g) → 250 kcal, 24g protein
• Avocado (150g / ~¾ medium-large) → 240 kcal, 10g fibre
• Flaxseed (15g) → 80 kcal, 4g fibre
• Mixed leafy greens (50g) → ~10 kcal
• Cucumber (50g) → ~8 kcal
• Cherry tomatoes (50g) → ~9 kcal
• Carrot (30g, grated) → ~12 kcal
• Fat-free dressing (2 tbsp / 30ml) → ~15 kcal

✨ 624 kcal | 14g fibre | 30g protein

🌙 Totals

• Calories: ~1504 kcal
• Fibre: ~50g
• Protein: ~121g

There are 2 things I haven’t mentioned but are also important considerations. There’s almost nothing more essential than water — it is literally your lifeblood, so make sure you are taking in at least 2 litres (preferably 3) of water a day (pop, coffee and tea do not count).

And move. Movement is magic and so are you.

Your Quest

Hydrate. Move. Nourish your gut. Because when your gut whispers clearly, your brain stops inventing monsters. And what you’ll see in the mirror isn’t Drisella Tremaine — it’s your true, radiant, beautiful Queen self, ready to stand taller, lift heavier in the gym and in life.”