Beyond the Bloat

Balance Your Gut. Reclaim Your Energy. Feel Like You Again.

Personalized gut‑microbiome testing and hormone focused nutrition plans for women 30–55 — so you can uncover the real root cause so you can feel vibrant, strong, and in control again.

Over 16 Years in the Nutritionist & Wellness industry. Certified in Microbiome testing. Over 400 women supported across mid‑life transitions.

Not just generic diets — DNA‑level gut analysis + personalized nutrition plan.

Book My Free Gut Scan Call

Choose the Right Test for You.

Hi! I’m Tania Mercuri (CNP, NNCP, RNT) – Nutritionist specializing in gut and hormone health.If you’re struggling with bloating, fatigue, hormonal shifts, skin issues or stubborn digestion, gut testing may be your missing link. Take this quick quiz to discover whether the Gut Scan or DeepGut Test is your best next step.

Which test for you?

Midlife changes are real - but suffering through them doesn't have to be.

Perfect if you're experiencing:

7-Day Guide

Benefits -What you’ll feel in 12 weeks:

• Less bloating, smoother digestion
• Stable energy no afternoon crash

• Hormones in balance – fewer mood swings, clearer skin
• A nutrition & lifestyle plan you’ll actually stick to.

Why my method works when others don’t:

1. We stop guessing – advanced microbiome DNA test

2. We tailor it – custom plan based on your unique biology

3. We support it – guided lifestyle adjustments + accountability so results last.

"Suffering from chronic pain and fatigue is sometimes overwhelming, but the healthy habits and modifications I made working with Tania have had a huge impact. My energy is much better, especially in the late afternoon and evening. And guess what, pain is a lot more manageable."

- Natalie, age 32

"After 24 years of bloating I finally feel light and energetic – 14 lb lost, no daily digestive pain"

- Jen, age 48

“I am so grateful for the guidance. the new recipes and habits have made a huge impact on my performance. "

- Grace, age 35

CLIENT LOVE

Stop guessing. Start testing. 🧬

Bloat, low energy, skin flares, reflux, mood swings… your gut is talking. Instead of throwing money at random supplements or the wrong probiotics, grab my quick guide to choose the right gut test for you—Gut Scan vs. Deep Gut Test.

Inside you’ll learn:
• Which symptoms point to each test (bloat, constipation/diarrhea, reflux, skin, brain fog, blood sugar, hormone shifts)
• What each test measures—and why it matters
• How results translate into a personalized plan (diet, probiotics, targeted supplements)
• When to skip the hype (nope, you probably don’t need a parasite cleanse)

Small, informed steps = big results. 🙌

Comment “TEST” and I’ll DM you the link, or tap the link in bio to download the guide now.

Tag a friend who keeps buying random probiotics. 💊🚫

4 weeks.

That’s all it took for my latest client to:

✨ Reduce bloating
✨ Improve bowel movements
✨ Calm inflammation
✨ Clear her skin
✨ Feel more energy

When we support gut bacteria, balance meals, reduce inflammation, and personalize probiotics — things change fast.
If you want to know which gut test you need, comment TEST and I’ll send you my quick quiz.

#guthealthtesting #stooltest #perimenopausehealth #inflammation #nutritionist #guthealingjourney

Most women don’t have a “food problem.”

They have a nervous system + gut communication problem.

STOP doing this if you’re constantly bloated:
• eating too fast
• coffee on an empty stomach
• grazing all day
• ignoring stress
• relying on supplements instead of strategy

START doing this instead:
🌿 Eat sitting down
🌿 Protein first
🌿 Breath before meals
🌿 Hydration with electrolytes
🌿 A little fiber at every meal

Want my free 7 Day Gut Reset Mini-Guide?

Comment RESET and I’ll DM it!

#guthealth #perimenopause #nutritionist #midlifehealth

Most women come to me saying the same thing:

“I’ve tried everything… nothing works.”

And honestly?
It’s because they’ve been trying to fix symptoms without understanding the root cause.
When things feel “off” — bloating, fatigue, stubborn weight, cravings, skin issues — it’s rarely one food or one habit.

It’s what’s happening inside the gut:
• low Akkermansia
• low Faecalibacterium
• high inflammation markers
• dysbiosis
• stress + cortisol patterns
• slow motility
• low digestive capacity
These patterns show up again and again in midlife women.
And you cannot fix what you cannot see.

This is why I test.
This is why my clients get answers.
And this is why they finally start feeling better.

If you want my guide “Which Gut Test Is Right for You?”, drop GUT TEST in the comments or send me a DM.
I’ll point you in the right direction. 💛

#guttesting #deepgut #microbiomehealth #midlifewomen #nutritionexperts #functionalnutrition #bloatfree #guthealthmatters #hormonebalance

Feeling tired all the time?

It’s not just “midlife” — it’s often hormones trying to get your attention.

Here are the 3 hormone patterns I see most often when clients come to me with stubborn fatigue:

1️⃣ Cortisol
When stress stays high, cortisol gets out of rhythm → poor sleep, restless nights, and “wired but tired” days.

2️⃣ Insulin
Blood sugar spikes and crashes drain your energy, trigger cravings, and lead to that 2–4 pm slump.

3️⃣ Thyroid
Even small shifts can slow metabolism, digestion, and energy production.

Here’s the good news:
Hormone-related fatigue is fixable when you support gut health, stress, blood sugar, and digestion.

If you want a simple plan to get your energy back, comment ENERGY or send me a DM.
I’ll point you in the right direction.

#midlifewellness #hormonehealth #midlifewomen #perimenopause #fatiguesupport #hormoneimbalance #guthealthmatters #energyboost #holisticnutritionist #mindbodyhealth #bloodsugarbalance #cortisolbalance #thyroidhealth #gutsywomen #bloatinghelp #digestivehealthcoach

Midlife energy isn’t just about motivation…

It’s about your gut.
When your gut is balanced, everything feels lighter:
✔ more steady energy
✔ fewer afternoon crashes
✔ better stress tolerance
✔ clearer skin
✔ smoother digestion
✔ better sleep
✔ more “I actually feel like myself again” days

I see it over and over with my clients —
when we support the gut, midlife starts feeling good again.

If you want to get my 21-Day Gut Reset to help you feel this way too, DM me RESET 💛

And save this for the days you need the reminder.

#midlifewellness #lifeafterkids #midlifemom #guthealthjourney #travelreels #gutreset #hormonehealth #perimenopausesupport #bloatinghelp

Still eating “healthy” but constantly bloated?
You’re not imagining it — and you’re not doing anything wrong.

Most midlife women I work with don’t have a food problem…
They have a gut function problem.

Here’s what I see all the time:
• low stomach acid → food sits too long
• dysbiosis → everything feels heavy
• stress + cortisol → instant bloating
• slow motility → trapped gas
• blood sugar swings → inflammation + bloat

If you keep blaming the food, you’ll keep missing the root cause.

Your gut is asking for support — not restriction.
And once you fix what’s going on underneath?

The bloating, heaviness, and daily discomfort start to disappear.

If you want my Bloat Checklist, drop a BLOAT in the comments or DM me.
Let’s get to the root of this. 💛

#guthealthcoach #bloatedbelly #perimenopausehealth #midlifehealth #guthealing #nutritionisttips #gutsywomen #digestivehealth #bloatingrelief #healthyhabits

😴 Always tired?

☕️ Reaching for that 2nd (or 3rd) coffee just to make it through the day?

Here’s the truth:
Fatigue isn’t always from poor sleep — it’s often rooted in the gut.
When your gut is imbalanced, you may have:
⚡️ Poor nutrient absorption (think B vitamins, iron, magnesium)
🦠 Low butyrate production — a key energy supporter
🔥 Chronic low-grade inflammation draining your system.
🧬 Microbial imbalances that affect neurotransmitters & energy.
➡️ Gut testing can uncover WHY you’re tired and what your body needs to recharge properly — without the crash.

Ready to wake up with real energy?
DM me “ENERGY” or take the Gut Test Quiz in my bio to get started.
📆 Booking new consults now — let’s figure out the root cause together.

#GutsyWomen
#NutritionForEnergy
#FeelGoodAgain
#BloatToBalance #RootCauseHealth
#GutTesting
#FunctionalNutrition
#nutritionist

You’ve tried probiotics, diets, supplements… but the bloating, fatigue, or digestive chaos keep coming back. 😩

That’s when we need to look deeper.
The Deep Gut Test goes beyond the basics:
🧬 Detects Candida, H. pylori, and pathogens
💊 Identifies antimicrobial resistance genes
⚡️ Assesses how your microbes produce energy (B vitamins, butyrate, neurotransmitters)
📊 Measures inflammation + gut diversity score

It’s the most comprehensive gut health test available—so you get answers you can ACT on.

Stop guessing. Let’s uncover what your microbiome is really doing inside.

✨ Curious if Deep Gut Testing is right for you?
📥 DM me “DEEP GUT” or take my free Gut Test Quiz (link in bio).
💻 Testing kits ship right to your home!

#WellnessReels
#SkinHealingJourney
#BloatToBalance
#GutsyWomen
#MidlifeWellness
#MenopauseNutrition
#NutritionThatWorks
#HealthySkinTips

Client Progress Update

Just 4 weeks in and already seeing amazing results! 🙌

With a custom probiotic and personalized nutrition plan, this client has gone from daily digestive struggles to steady progress—and they’re feeling so much better.

It’s incredible what the right support, targeted testing, and consistent changes can do for gut health in a short time. 🌱💪

Are you ready to see what’s possible for your digestion, energy, and overall health?

👉 Let’s create a plan that works for YOU.
DM me or click the link in bio to get started.

#GutHealth #DigestionSupport #ThrivingNotSurviving #GutHealing #BloatFree #GutsyHealth #HealthTransformation

💥 Feeling puffy, achy, or always “inflamed”?

Your gut could be the source.
Chronic inflammation can show up as:
• Joint pain
• Bloating
• Brain fog
• Skin flares
• Mood swings
• Fatigue

💡 What most people don’t realize:
Your gut lining is your first line of defense.
When it’s inflamed or “leaky”, your immune system is on high alert 24/7 — keeping you stuck in inflammation mode.

Gut health testing can help pinpoint:
- Gut permeability
- Low butyrate (anti-inflammatory)
- Overgrowths triggering immune response

🥬 What foods & nutrients can help YOU heal?

Ready to calm inflammation at the root?
👉 Take my “Which Gut Test is Right for Me?” quiz — link in bio.

#WellnessReels
#SkinHealingJourney
#BloatToBalance
#GutsyWomen
#MidlifeWellness
#MenopauseNutrition
#NutritionThatWorks
#HealthySkinTips

✨ Client Win Spotlight ✨

“Hi Tania, I am doing great. My stomach is better than it’s been the last 20 years.” 🙌

This client invested in the Deep Gut Test + Consultation package—and the results speak for themselves. By uncovering what was really going on inside, we were able to make targeted nutrition and lifestyle changes that finally brought relief after decades of discomfort.

👉 Are you ready for a change?
👉 Want to feel better in your body?
👉 Remember: test, don’t guess.

Your gut holds the key to your digestion, energy, mood, and so much more. Let’s get to the root cause so you can start thriving again.

📲 DM me “TEST” to learn more or book your free discovery call today.

#GutHealth #DigestiveHealth #BeatTheBloat #MidlifeHealth #PerimenopauseSupport #MenopauseRelief #TestDontGuess #GutHealingJourney #HolisticNutrition #WomensWellness #BloatFree #EnergyForLife #HormoneHealth #NutritionForWomen #HealthyGutHappyLife #DeepGutTest #GutReset #WellnessOver40 #ConfidentInYourBody

❗️It’s not just IBS.
If you’re dealing with bloating, constipation, cramps, or “IBS” symptoms…

You might be missing the real cause.
Many of my clients were told they had IBS, but testing showed:
🚨 Gut dysbiosis
🦠 Overgrowth of unwanted bacteria
🔥 Low levels of good microbes
🧬 Poor butyrate production (linked to gut lining + inflammation)
And more importantly: the root cause of their symptoms.

We can do better than guessing.
With the Gut Scan or Deep Gut Test, we get the full picture and a plan that works.

✨ Ready to stop guessing and start healing?
📥 DM me “GUT TEST” or tap the link in bio to take the Gut Quiz & see which test is right for you.

#guthealthnutritionist
#DeepGutTest
#GutHealthJourney
#FunctionalNutritionist
#NutritionForSkin
#GutHealingProtocol
#HolisticSkinHealing
#AntiInflammatoryLifestyle

Gut running the show? 🧠🔥

Let’s test, not guess.
I’ll help you identify the root causes of bloat + low energy and personalize your plan so small changes make big results.

Comment DECODE for details or hit the link in bio. And take the quiz.

Eczema or Psoriasis isn’t just skin deep.
It’s often a sign of what’s going on inside your gut.
⁠
As a Nutritionist who specializes in gut health, I’ve seen this again and again—especially in clients with eczema and psoriasis.⁠
⁠
One of my recent clients completely cleared her eczema after years of frustration.⁠
⁠
Here’s what we did:
✅ Ran the Deep Gut Test to assess microbial balance, inflammation, and pathogens
✅ Found imbalances and dysbiosis linked to skin flare-ups
✅ Personalized food changes and gut support based on her results
✅ Targeted nutrition and healing foods—not just creams or pills
Skin health starts from the inside out.

💬 Do you struggle with eczema, psoriasis, or other skin issues?
📥 DM me “GUT SKIN” or take the quiz in my bio to find the right gut health test for you.

🧪 Let’s uncover what your gut is trying to tell you.

#EczemaHealing
#PsoriasisSupport
#ClearSkinFromWithin
#GutSkinConnection
#Dysbiosis
#HealYourGutHealYourSkin
#InflammationSupport
#FoodFirstHealing
#MicrobiomeMatters
#RootCauseNutrition

Clean eating and still bloated? 😣
 It’s not you—it might be your microbiome.

The Deep Gut Test uses advanced DNA sequencing to decode what’s really going on inside:
 🔬 Pathogens like Candida or H. pylori or parasites 🧬 Butyrate & neurotransmitter production (hello, gut-brain axis!) 🛡️ Inflammation, gut lining damage, immune signals 💊 Even antimicrobial resistance

This is the most comprehensive gut health test available. No more guessing. No more wasting time on supplements or diets that don’t help.

If you’ve had bloating, constipation, brain fog, skin issues, or inflammation for months or years… this is your next best step.

📦 Ready to go deeper? DM “DEEP GUT” or take my quiz [link in bio] to find out which test is right for you.
 ✨ Start uncovering the root of your gut health symptoms today.

#GutHealthTesting #BloatingRelief #TestDontGuess #MidlifeHealth #WomensWellnessJourney #GutsyTesting #TaniaMercuriNutrition

😴 Mid-afternoon slump again? It’s not just “getting older”…

Hormone and blood sugar crashes are SO common in midlife—especially if you’re busy, skipping meals, or relying on caffeine and sugar to push through.

But here’s the good news 👇
✨ Small shifts can help you bounce back:
✔️ Stay hydrated (electrolytes > plain water sometimes!)
✔️ Snack smart with protein + fiber (not just carbs)
✔️ Balance your meals to keep blood sugar steady

Your energy doesn’t have to dip every afternoon. You CAN feel steady, focused, and comfortable in your body again.

💚 Save this Reel for the next time the crash hits!

👉 Follow @gutsy.health.nutritionist for more hormone-friendly gut health tips that actually work in midlife.

#midlifehealth #hormonehealth #guthealthnutritionist #beatthecrash #midlifeenergy #bloodsugarbalance #gutfriendlytips #perimenopausenutrition #womenshealthmatters

Your gut is talking… are you listening? 👂

If you’re struggling with low energy, constant bloating, or skin breakouts, your gut microbiome might be the missing piece.

The Gut Scan Test reveals:
✅ How well your gut is producing butyrate (a key anti-inflammatory compound)
✅ If your gut lining is leaky or inflamed
✅ Whether your microbial diversity needs a boost
✅ Signs of systemic inflammation & metabolic issues

Imagine knowing exactly what to eat, what to avoid, and which habits actually work for your body—not someone else’s.

This isn’t guesswork. It’s your gut, decoded.

Let’s get to the root cause—together.

Ready to ditch the bloat and finally feel good in your body?
DM me “GUT TEST” or click the link in bio to learn more about testing options and book your consultation!

#GutHealthTesting
#MicrobiomeHealth
#KnowYourGut
#GutHealthMatters
#TestDon’tGuess
#RootCauseWellness
#GutScan
#PersonalizedWellness
#MidlifeHealth
#BloatRelief

✨ Trying something new! ✨

I swapped my usual coffee for an adaptogenic coffee substitute called Mud Wtr—made with mushrooms, cacao, and spices instead of caffeine.

Why? 👇
Because adaptogens can help balance stress hormones, support energy without the jitters, and are gut-friendly alternatives for those of us in midlife navigating bloat, cortisol spikes, or hormone crashes.

🍄 My first impressions: earthy, cozy, and definitely different from coffee—but I’m loving the slow, sustained energy. Added nondairy milk and a little healthy sweetness.

👉 Would you try this swap, or are you team coffee all the way?

#guthealth #adaptogens #midlifehealth #coffeealternatives #hormonehealth

🚴‍♀️ Over-exercising to “burn off the bloat”? It’s keeping you stuck on the hamster wheel.

Here’s the truth: exercise is amazing for your body—but when you’re bloated, inflamed, or exhausted, more isn’t always better.

❌ Too much high-intensity training = stress hormones rise, digestion slows, and bloating gets worse.

✅ Gentle movement, strength training, and balanced meals calm your system and actually help your belly flatten + energy return.

It’s not about pushing harder—it’s about working smarter with your body, not against it.

✨ Save this Reel if you’ve been spinning your wheels (literally!)
👉 Follow @gutsy.health.nutritionist for gut-friendly midlife tips that actually fit your lifestyle.

#sustainablehabits #guthealthnutritionist #beatthebloat #midlifehealth #workoutsmarter #midlifewomen #healthroutines #notallornothing

If your gut could talk:
“No, I don’t want another trendy cleanse. I want real support. I want fiber, hydration, rest, and less stress.”

Bloating is your gut’s language.
But instead of listening, we often just silence it with:

❌ Enzyme supplements we don’t need
❌ TikTok “de-bloat” teas
❌ Fasting without fixing the root

Let’s change that.

With testing and personalized guidance, I help women finally understand what their gut is saying.

💬 What’s your gut been saying lately? Drop your most common symptom below 👇

DM me “GUT SCAN” for help decoding it.

#GutHealthMatters
#MidlifeWellness
#BloatingIsAMessage
#RootCauseHealing
#ListenToYourGut

I make your serotonin, dopamine, and motivation… but no one invites me to the healing party.

Gut to brain: “Hey, I’m kind of a big deal.”

Your gut creates neurotransmitters like serotonin and dopamine—aka your feel-good, motivation, and mood-balancing chemicals.

Feeling foggy? Unmotivated? Emotionally off?

➡️ It’s not just stress or hormones—your gut might be struggling.

We can talk mindset and therapy and support your gut. It’s all connected.

💭 Have you ever noticed mood changes after antibiotics, sugar binges, or a stomach bug?

Drop a 💚 if your gut’s been affecting your brain.

#MentalHealthStartsInTheGut
#GutBrainConnection
#PerimenopauseSupport
#TestDontGuess #RootCauseHealing
#ListenToYourGut

If your gut could talk, it might say this:

“I’m doing the dirty work—detoxing your hormones, toxins, pathogens—and you send me TikTok supplements I didn’t ask for.”
😅

Gut health isn’t about random fixes. It’s about the right strains, the right foods, the right support.

That $60 probiotic?
→ Might not even have the strains your gut needs.
→ Might be worsening dysbiosis, not helping.

That’s why I offer personalized gut testing. We stop guessing and start understanding your unique microbiome.

Drop a “🧬” below if you’ve ever been overwhelmed by supplement shelves.

📩 DM me “GUT SCAN” if you’re ready for real answers.

#GutHealthMatters
#MidlifeWellness
#BloatingIsAMessage
#RootCauseHealing
#ListenToYourGut
#HormonesAndGut
#testdontguess

Your skin didn’t betray you—your gut’s been begging for help for months.

If your gut could talk, it would tell you this:
“I’ve been teaming up with your liver, doing my best to clear out the junk. But you keep sending in more...”

Breakouts? Rashes? Psoriasis or eczema flares?

➡️ Often not just a skin issue. They’re messages from within.

Your gut and liver work together to detox and eliminate. But when those systems are overwhelmed, your skin becomes the backup route.

This isn’t about “fixing your face”—it’s about healing from the inside out.

🧬 Ready to stop chasing surface-level symptoms? Let’s look deeper—with comprehensive gut testing and a plan that works with your body, not against it.

👇 Tell me—has your skin been trying to send a message?

💌 DM me “GUT TEST” for info on personalized testing options.

#RootCauseHealing
#ListenToYourGut
#HormonesAndGut
#MentalHealthStartsInTheGut
#GutBrainConnection
#PerimenopauseSupport
#TestDontGuess

I never thought a simple bug bite would turn into three emergency room visits, a round of oral antibiotics, and eventually 2 rounds of IV antibiotics. But it did.

And while I’m grateful for modern medicine when it’s truly needed (because it was), I also know what comes next: the gut takes a serious hit.

💊 Antibiotics don’t discriminate—they wipe out the bad and the good bacteria in your gut, leaving your microbiome vulnerable.

Here’s what I’m doing now to rebuild and restore my gut health:

✅ High-polyphenol foods like berries, olives, and green tea
✅ Prebiotic fibers (think garlic, leeks, asparagus, and flax) to feed my beneficial bacteria
✅ Targeted probiotics recommended specifically for post-antibiotic recovery
✅ Bone broth to soothe and repair the gut lining
✅ Cutting back on sugar and alcohol to reduce inflammation and prevent opportunistic bacteria from taking over
✅ Plenty of water, sleep, and gentle movement to support recovery from the inside out

If you’ve been through a round of antibiotics recently—whether for an infection, dental procedure, or unexpected bug bite—you’re not alone. It’s so important to support your gut after the fact.

🧬 Curious how to do this for your body? I’d love to help. Book a free call or ask about Gut Reset programs. link in bio.

👉 Tell me—have you ever had to take antibiotics unexpectedly? What did you do after?

#GutHealthJourney #MicrobiomeRecovery #PostAntibioticCare #NutritionForHealing #GutReset #InflammationSupport #FunctionalNutrition #MidlifeWellness #HormoneHealth #TaniaMercuriNutrition

Still guessing what’s causing your bloating, constipation, or fatigue?
It might be time to stop guessing and start testing.

Gut health plays a major role in digestion, metabolism, hormones, immunity, and even mood—and when it’s off, you feel it.

Here are 2 powerful options I offer to get to the root of your gut symptoms:

Gut Scan Test A great foundational test using 16s rRNA sequencing to check: ✔ Gut lining health ✔ Inflammation markers ✔ Microbial diversity ✔ Butyrate & vitamin production

🧬 DeepGut Test An advanced test using shotgun metagenomics for a deeper dive into: ✔ Candida, H. pylori, and pathogens ✔ Neurotransmitter & B vitamin production ✔ Antimicrobial resistance genes ✔ A detailed Gut Health & Diversity Score

✨ Both tests provide clear insights to help personalize your nutrition, supplements, and lifestyle for long-term relief and better health.

📩 DM me or book a free discovery call to learn which test is right for you!

#GutHealth #StopGuessingStartTesting #BloatingRelief #HormoneHealth #DigestiveHealth #MicrobiomeSupport #HolisticHealth #WomensWellness #NutritionMatters #TestDontGuess

You can’t out-supplement a stressed-out lifestyle.
 Your gut doesn’t just respond to what you eat—it responds to how you live.
In fact, your microbiome is deeply influenced by your daily habits, especially:
 🌿 How much time you spend outdoors 🧘‍♀️ How often you slow down and rest 🚶‍♀️ How consistently you move your body 😴 How well you sleep

These simple shifts can reduce cortisol, lower inflammation, and support your gut-brain connection—all without changing a single thing on your plate.
This is your reminder that gut healing isn’t just about food. It’s about your full lifestyle. Which of these habits are you already doing? Which one can you commit to this week?

👇 Tell me in the comments—your gut will thank you.

#GutHealth #HealthyGut #DigestiveHealth #GutHealing #MediterraneanDiet
#FoodIsMedicine #AntiInflammatoryDiet #MicrobiomeHealth #WholeFoodsLiving
#WomenOver40 #MidlifeNutrition #PerimenopauseSupport #HealthyHormones
#MediterraneanEating #EatForYourGut #NutritionCoach #WellnessTips
#HormoneHealth #StartHere #HealYourGut

One of the biggest myths I hear? That you need to cut out fat to heal your gut.
Wrong. 🙅‍♀️

✅ Olive oil
✅ Avocados
✅ Wild fatty fish

These good fats actually help heal your gut lining and reduce inflammation.
They also support hormone health, especially in midlife. Double win.
Let your food be delicious and functional.

#GutHealth #HealthyGut #DigestiveHealth #GutHealing #MediterraneanDiet
#FoodIsMedicine #AntiInflammatoryDiet #MicrobiomeHealth #WholeFoodsLiving
#WomenOver40 #MidlifeNutrition #PerimenopauseSupport #HealthyHormones
#MediterraneanEating #EatForYourGut #NutritionCoach #WellnessTips
#HormoneHealth #StartHere #HealYourGut

Your gut bacteria produce butyrate, a powerful short-chain fatty acid that calms inflammation, heals your gut lining, and supports hormone balance.

To get more butyrate, eat:

Lentils
Sweet potatoes
Oats
Apples (with peel!)
Asparagus

These aren’t just carbs. They’re gut therapy.
Want to learn more about how to repair your gut naturally? Let’s chat. Book a free call.

#MediterraneanEating #EatForYourGut #NutritionCoach #WellnessTips
#HormoneHealth #StartHere #HealYourGut

GutHealth #HealthyGut #DigestiveHealth #GutHealing #MediterraneanDiet
#FoodIsMedicine #AntiInflammatoryDiet #MicrobiomeHealth #WholeFoodsLiving
#WomenOver40 #MidlifeNutrition #PerimenopauseSupport #HealthyHormones
#MediterraneanEating #EatForYourGut #NutritionCoach #WellnessTips
#HormoneHealth #StartHere #HealYourGut

Your gut bacteria thrive on what you feed them—and the Mediterranean diet is full of the good stuff.

🧠 Think of it like this:

Fiber feeds your good bacteria
Healthy fats reduce inflammation
Colorful plants deliver antioxidants
Whole foods keep your gut lining strong
And you don’t have to eat perfectly—just consistently.

👩‍⚕️ I use this approach in many of my protocols for bloating, constipation, hormone issues, and fatigue.

Need help getting started? Book a free gut consult—link in bio.

#GutHealth #HealthyGut #DigestiveHealth #GutHealing #MediterraneanDiet
#FoodIsMedicine #AntiInflammatoryDiet #MicrobiomeHealth #WholeFoodsLiving
#WomenOver40 #MidlifeNutrition #PerimenopauseSupport #HealthyHormones
#MediterraneanEating #EatForYourGut #NutritionCoach #WellnessTips
#HormoneHealth #StartHere #HealYourGut

Your gut microbiome affects everything from digestion to hormones, energy, and mood. One of the most powerful (and sustainable) ways to support it? The Mediterranean diet 🌿
✔️ Packed with gut-loving fiber
✔️ Rich in healthy fats
✔️ Full of anti-inflammatory foods
✔️ Easy to enjoy and sustain

This isn’t a trendy detox. It’s a time-tested way to heal from the inside out.

✨ Want better gut health without restriction? The Mediterranean diet could be your foundation.
📩 DM me “MEDITERRANEAN” and I’ll send you my gut-friendly meal guide.

#GutHealth #HealthyGut #DigestiveHealth #GutHealing #MediterraneanDiet
#FoodIsMedicine #AntiInflammatoryDiet #MicrobiomeHealth #WholeFoodsLiving
#WomenOver40 #MidlifeNutrition #PerimenopauseSupport #HealthyHormones
#MediterraneanEating #EatForYourGut #NutritionCoach #WellnessTips
#HormoneHealth #StartHere #HealYourGut

Reminder: If you keep good food in your fridge…
you’re way more likely to eat good food. 💚

Simple? Yes.
Powerful? Absolutely.

✨ Healthy habits start with what you see and reach for daily.
When your fridge is stocked with gut-friendly proteins, fiber-rich veggies, and nourishing snacks, making better choices becomes effortless.

If bloating, low energy, or cravings are creeping in—take a peek at your fridge first.
It might just need a little reset, too. 😉

🛒 Need help with what to keep on hand for better digestion and mood?
Join my 21-Day Better Gut Health Challenge or book a mini gut reset consult.

Let’s make “good food” your new normal.

#GoodFoodChoices #GutHealthHabits #HealthyFridge #BeyondTheBloat #NutritionForEnergy #MidlifeWellness #HealthyGutHappyMind #TaniaMercuriNutrition

🧠 Did You Know?
Your gut bacteria help regulate estrogen levels in your body?

There’s actually a specific group of microbes in your gut called the estrobolome, and their job is to metabolize and eliminate excess estrogen.

👉 When your gut is out of balance (think bloating, irregular digestion, constipation), this process doesn’t work properly.
The result? Estrogen recirculates—leading to symptoms like:
• Hormonal acne
• Weight gain (especially around the midsection)
• Mood swings
• Heavy periods or PMS

It’s not just your hormones.
It’s your gut → hormone connection.

🌿 Supporting your gut = balancing your hormones.
✨ Want to feel more like yourself again?
Join my 21-Day Better Gut Health Challenge or book a 1:1 consultation to personalize your reset.

#DidYouKnow #GutHormoneConnection #Estrobolome #HealthyGutHappyHormones #MidlifeWellness #BeyondTheBloat #HormoneSupport #PerimenopauseNutrition #TaniaMercuriNutrition

You’ve heard the phrase “good food is good mood”… but it’s science, not just a saying. 🧠💚

Your gut and brain are in constant conversation—and the quality of your food determines the tone of that conversation.

🍳 Protein, fiber, and healthy fats? → Stable blood sugar, steady energy, balanced mood.
🍭 Ultra-processed foods, sugar, and inflammatory oils? → Mood crashes, irritability, brain fog.

Your gut makes serotonin, dopamine, and other mood-regulating neurotransmitters.
So when your gut is nourished, your brain thrives.

✨ What you eat doesn’t just fuel your body—it feeds your brain chemistry.

Want to feel clearer, calmer, and more energized?
Start with your gut.

📲 Ready to feel your best from the inside out?
Join my 21-Day Better Gut Health Challenge or book a personalized consult to get started.

#GoodFoodGoodMood #GutBrainConnection #MoodSupport #HealthyGutHappyMind #BeyondTheBloat #NutritionForWomen #MidlifeWellness #TaniaMercuriNutrition

🧠💚 Your Gut Talks to Your Brain—More Than You Think
Ever get “butterflies” in your stomach when you're nervous?
That’s not just a feeling—it’s a direct line of communication between your gut and your brain.

This powerful connection is called the gut-brain axis—and it influences mood, anxiety, behavior, digestion, and even movement.

💡 Here’s what you need to know:
🦠 Your Microbiome = Your Mood Regulators
Your gut bacteria produce key neurotransmitters like serotonin, dopamine, and GABA—which play huge roles in your mood, focus, and sense of calm.
👉 90% of your serotonin is actually made in your gut!

😰 Imbalanced Gut = Higher Anxiety
When your gut is inflamed or imbalanced, it can increase cortisol, affect stress response, and even change your emotional resilience.

🧬 Gut Secretions & Mobility
Your gut releases hormones and enzymes that impact motility (how quickly food moves), appetite, and nervous system feedback—impacting behavior, mood, and even how you think.

🥦 Nutrient Delivery Matters
Poor gut function = poor nutrient absorption = nutrient deficiencies that directly impact brain health, hormone balance, and emotional well-being.

🌿 Bottom Line?
If you're dealing with mood swings, brain fog, anxiety, or low motivation, the root cause might actually be in your gut—not just your mind.

This is why I always say:
Heal the gut. Balance the brain. Transform how you feel.

✨ Ready to feel more like YOU again?
Join the 21-Day Better Gut Health Challenge or book a personalized gut-brain consult with me.

📲 Tap the link in bio or DM me RESET to get started.

#GutBrainConnection #HealthyGutHappyMind #AnxietySupport #MoodAndMicrobiome #GutHealthMatters #NeurotransmittersAndNutrition #DigestiveWellness #BeyondTheBloat #MidlifeWellness #TaniaMercuriNutrition

Your gut is so much more than where your food goes.
It’s a powerful control center that influences your mood, hormones, skin, energy—and even your cravings.

Let’s break it down:

🧠 Brain (Mood & Focus)
Your gut makes over 90% of your serotonin—your “feel-good” neurotransmitter. If your gut is inflamed, mood swings, anxiety, and brain fog follow.

💃 Hormones
Your microbiome helps regulate estrogen, cortisol, and insulin. An imbalanced gut = hormonal chaos (especially in midlife).

🛡️ Immune System
Around 70% of your immune system lives in your gut lining. If your gut is off, you’re more prone to inflammation, illness, and sluggish recovery.

🌟 Skin
Skin issues like acne, rashes, and dullness often trace back to gut dysfunction. Heal your gut → support your skin from within.

🔋 Energy + Cravings
Poor gut health = poor nutrient absorption + blood sugar crashes = fatigue + cravings that won’t quit.

🌿 If you’re bloated, tired, foggy, moody, or dealing with stubborn symptoms—your gut is likely the root.
The good news? You can reset it.

✨ Join me for the 21-Day Better Gut Health Challenge
Or book a private consult to get a personalized plan that actually works.

👇 Drop a 💚 if this was eye-opening—and tap the link in my bio to take your first step beyond the bloat.

#GutHealthForWomen
#BeyondTheBloat
#HealthyGutHappyLife
#MidlifeNutrition
#DigestionSupport
#InflammationSupport
#ResetYourGut

Don’t Diet. Change Your Habits.

If diets actually worked long-term, would you still be searching for the next one?
If you have worked with me before I focus on little habit changes. These little changes can make a big difference.

Here’s the truth:
Quick-fix diets often ignore the root causes of belly bloat, fatigue, stubborn weight gain, and cravings — especially in midlife when hormones and metabolism shift.

🥗 Eating less isn’t the answer.
🧠 Eating smarter is.

✨ Focus on building sustainable habits that support your gut, hormones, and energy.
Think:
✅ Balanced meals with protein, fiber & healthy fats
✅ Blood sugar support
✅ Daily movement you enjoy
✅ Consistent sleep & stress management

Midlife is the perfect time to break up with dieting and finally create habits that fuel your long-term health span.

💬 Tell me — What’s one habit you’d like to improve right now?

👇 Comment below or DM me — I’d love to help guide your next step.

Protein isn’t just for athletes—it’s essential for women in perimenopause and menopause.

Here’s why you need to be upping your protein intake in your 40s and 50s:
💪 Builds lean muscle (which protects your metabolism)
🔥 Reduces belly fat and sugar cravings
🧠 Supports brain function and mood
💤 Keeps you full and stabilizes blood sugar
🦴 Protects bones and joints
🦠 Repairs the gut lining and supports hormone balance

👉 Most women over 40 should aim for 100–130g of protein daily, spread out over your meals—not just one big hit at dinner.

✨ Don’t worry—it doesn’t mean chicken breast 3x a day. Some of my go-tos:

Protein-rich smoothies
Eggs + hemp seeds
Bone broth and collagen
Lean meats, legumes, and clean protein powders

🎯 If you’re ready to dial in your midlife nutrition and feel strong, energized, and satisfied—this is your sign.

📞 DM me or book a free mini-consult to find out how much protein you need for your goals.

Tag a friend who always says “I eat healthy but still feel off.” 👇
And let’s get strong together—inside & out.

#MidlifeNutrition #ProteinForWomen #PerimenopauseSupport #HealthyHormones #WomenOver40 #MuscleOverMood #AgingStrong #GutHealthMatters #HolisticWellness #ThrivingInMidlife

Let’s talk about one of my favorite “food as medicine” staples for midlife women: bone broth 🦴✨

Why it’s a gut health superstar:
✅ Rich in collagen + gelatin – these help repair the gut lining and support digestion
✅ Provides a gentle, easily absorbed source of protein—perfect for women struggling to meet daily needs
✅ Supports skin, joints, and hormones (yes, all of it!)
✅ Can help reduce bloating and inflammation, especially if your gut feels “off”

In perimenopause and menopause, our bodies need more support—not less. Bone broth is a simple way to add in what we’re often missing… nourishment that heals from the inside out.

💡TIP: Sip it solo, add to soups or stews, or use it as a base for sautéing veggies.

👇 Tag a friend who’s trying to boost protein or gut health this season!

#guthealthforwomen #ThrivingInMidlife #WomensHealthExpert #NourishYourHormones #MidlifeReset

Your gut isn’t just where digestion happens—it’s where your whole-body health begins. 🧠

Inside your gut lives the microbiome: trillions of microbes that impact everything from how well you absorb nutrients to how balanced your hormones are.

When your gut is out of balance, you may experience:
🔁 Constant bloating
😴 Afternoon crashes
🧠 Brain fog or mood swings
🍭 Sugar cravings
🔥 Inflammation and hormone chaos

The good news? You can reset.
And that’s exactly what we’re doing in my 21-Day Better Gut Health Challenge.

✔️ Daily tips
✔️ Easy gut-friendly recipes
✔️ Weekly lifestyle habits
✔️ Free mini consult to personalize it for YOU

We start soon. Your reset starts here → link in bio.

🌀 Feeling a little off this spring? Let’s fix that—together.

As the seasons shift, your body is craving something different.
More energy. Less bloat. Simpler routines. Better digestion.

If you’ve been feeling sluggish, bloated, or out of sync with your health habits—this is your gentle nudge.
🌿 Not a total overhaul. Just a refresh that works with your life.

Join me LIVE for a free Zoom session:

💻 Spring Gut Health & Meal Prep Reset
🗓 Date: Thursday May 1st
🕖 Time: 7pm ET
🎟 FREE to attend — just register via link in bio or comment “zoom” below

We’ll cover: ✔ Simple meal prep strategies for busy women
✔ Gut health tips that actually work in midlife
✔ Spring foods to boost energy + reduce inflammation
✔ How to reset without restriction

Whether you’re in full spring-cleaning mode or just want to feel a little better in your body—this is your space to start fresh.

Let’s make spring feel lighter, easier, and more energizing—together.
Drop a 🌸 below if you’re in!

#GutHealth #HormoneHealth #MidlifeWellness #SpringReset #HealthyHabits #MealPrepMadeEasy #WomensHealth #PerimenopauseSupport #BloatRelief #EnergyBoost #NutritionForWomen #TaniaMercuriNutrition

If you’ve been feeling:
😩 Bloated after meals
😴 Tired for no reason
🍭 Craving sugar constantly
💭 Foggy or anxious
💩 Dealing with irregular bowel movements
…your gut might need help.
Join me in the 21-Day Challenge to learn what’s causing the chaos—and how to reset naturally with food and lifestyle strategies that work.
➡️ Comment GUT RESET for the details or tap the link in bio!

Heal your gut, Transform your Health.

Ready to take action on your health—but not sure where to start?

Here’s exactly what you’ll get in my new 21-Day Better Gut Health Challenge:
🥗 Gut-nourishing meals + snacks
🧠 Daily education bites to understand your gut
💡 Weekly lifestyle practices to boost results
📞 Free mini-consult to personalize it to YOU
✨ A simple plan for better digestion, energy & clarity
Spots are already filling up—DM me GUT HEALTH for your spot or click the link in bio!

Ready to take action on your health—but not sure where to start?

Here’s exactly what you’ll get in my new 21-Day Better Gut Health Challenge:

🥗 Gut-nourishing meals + snacks
🧠 Daily education bites to understand your gut
💡 Weekly lifestyle practices to boost results
📞 Free mini-consult to personalize it to YOU

✨ A simple plan for better digestion, energy & clarity
Spots are already filling up—DM me GUT HEALTH for your spot or click the link in bio!

Imagine your gut as a bustling metropolis—home to trillions of bacteria, fungi, and microbes working 24/7 to keep you thriving.

This city inside you affects everything: digestion, immune strength, even your skin and mood.

🌿 That’s why I created the 21-Day Better Gut Health Challenge—a complete reset to help you support your microbiome and feel amazing from the inside out.

🚨 Spots are limited and include a free mini consult to personalize your journey.
👇 Drop a 🦠 in the comments if you want early access!

🌞 Morning Habits That Set the Tone for the Day.

One of the first things I do every morning? A ginger lemon shot. It’s a small habit that packs a powerful punch—and my gut, hormones, and energy levels thank me for it.

Here’s why this little ritual works wonders, especially in midlife:

🍋 Lemon supports liver detoxification, hydrates the body, and boosts vitamin C for immunity and skin health.
 🌿 Ginger is anti-inflammatory, supports digestion, and helps reduce bloating (yes, that stubborn midlife bloat!).

✨ Together, they help: ✔️ Wake up your digestive system ✔️ Support gut and liver health ✔️ Reduce inflammation ✔️ Curb cravings and stabilize blood sugar ✔️ Give your metabolism a gentle boost

💡 My tip: I juice 1 lemon and grate about 1 inch of fresh ginger, mix with warm water, and sometimes add a pinch of cayenne for an extra metabolism kick. Drink it on an empty stomach before coffee or breakfast. I often make a large batch in an ice cube tray. Then in the morning I have a couple with hot water.

Midlife health isn’t about big overhauls—it’s about consistent habits that support your body’s changing needs.

Curious about other easy daily rituals for gut and hormone health? Drop a 💛 or “ME!” below and I’ll share more!

#MidlifeHealth #GutHealth #MorningRituals #HealthyHabits #PerimenopauseSupport #HormoneHealth #TaniaMercuriNutrition

Health Hack. Check out my blog (bio) for the benefits of blueberries.

🫐 Pro Tip: How to Add Blueberries to Your Day
Make this health hack stick with these easy ideas:

✅ Toss them into smoothies
✅ Stir into oats or chia pudding
✅ Mix with coconut yogurt and granola
✅ Add to salads with arugula, walnuts & balsamic
✅ Freeze them for a refreshing snack

Choose organic if possible to minimize pesticide exposure, and buy frozen to keep them on hand year-round—they retain most of their nutrients even when frozen!

👩‍⚕️ Final Thoughts
It’s often the small, consistent choices that create the biggest results. One cup of blueberries a day can support your gut, brain, hormones, skin, and heart—without any complicated routines or supplements.

If you're feeling bloated, tired, foggy, or just not like yourself lately, this is your gentle reminder: start with food. Start with blueberries.

Want more simple, evidence-based strategies to support your hormones, gut health, and energy in midlife?
Let’s talk. Book a free call. Link in bio.

Most women get this wrong…
As a gut health specialist, I see this mistake all the time: women cutting calories or skipping meals trying to feel better—
But the real reason you’re bloated might be hiding in your “healthy” habits. 😳

Let’s test your gut health knowledge:

👉 Which of these can cause bloating?
A) Sugar
B) Artificial sweeteners
C) Gluten
D) Poor Food combining
E) All of the above

Drop your guess in the comments! 👇
I’ll reveal the answer in my stories—and share what to do instead.

Bloating is your gut asking for help—not punishment. Let’s fix it at the root. 💚

#BeyondTheBloat #GutHealthExpert #DigestiveHealthQuiz #BeatTheBloat #PerimenopauseNutrition #BloatingSolutions #MidlifeWellness #HealthyGutHappyYou #HormoneNutrition #TaniaMercuriNutrition

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Beyond the Bloat

Balance Your Gut. Reclaim Your Energy. Feel Like You Again.

Choose the Right Test for You.

Midlife changes are real - but suffering through them doesn't have to be.

Perfect if you're experiencing:

bloating

sluggish digestion

low energy

hormone shifts

inflammation

cravings

constipation or irregularity

feeling 'puffy', 'off' or 'out of sync'.

Benefits -What you’ll feel in 12 weeks:

Why my method works when others don’t:

- Natalie, age 32

- Jen, age 48

- Grace, age 35

Follow us on Instagram

Beyond the Bloat

Balance Your Gut. Reclaim Your Energy. Feel Like You Again.

Choose the Right Test for You.

Midlife changes are real - but suffering through them doesn't have to be.

bloating

​

Why my method works when others don’t:

- Natalie, age 32

- Jen, age 48

- Grace, age 35

​

Follow us on Instagram