Gut Health: The Missing Link to Lasting Weight Loss & Vibrant Health

Kate Palmer is a qualified nutritionist, herbalist, and holistic weight loss coach specializing in skin health and cellular rejuvenation. She helps people use diet to support skin conditions like eczema and acne, as well as boost the overall health of their skin to slow down the process of aging. Kate also offers holistic weight loss coaching services, helping individuals lose weight safely and sustainably.

This interview with Kate Palmer took place during the 2025 Weight and Wellness Summit, hosted by Vitaminis. In this insightful conversation, Kate shares her expertise on the powerful connection between gut health and sustainable weight management. Kate explores how gut health influences everything from food cravings to inflammation, offering practical tips to help readers take better care of their gut and, ultimately, their overall well-being.

Leslie: Kate, can you tell us a little about your background and what led you to focus on gut health and weight management?

Kate: Absolutely. I’m a holistic weight loss coach and herbalist. My background combines fitness, life coaching, and skin health, but I’ve always been drawn to a holistic approach. I believe that true health is about balance—understanding how different aspects of wellness are interconnected. Gut health, in particular, has a profound impact on our overall well-being, from digestion to immune function. As I learned more about it, I realized that sustainable weight management is impossible without a healthy gut.

Leslie: Let’s start with the basics. What is gut health, and why is it so important?

Kate: Gut health refers to the balance and function of your digestive system, including everything from the stomach to the intestines. Your gut is home to trillions of bacteria, and maintaining the right balance of these microbes is essential. An imbalance can lead to poor digestion, nutrient deficiencies, inflammation, and even food cravings. The gut is often called the "second brain.” When your gut is healthy, you’re more likely to experience overall wellness.

Leslie: How does gut health directly impact weight management?

Kate: It’s all connected. An unhealthy gut can lead to poor nutrient absorption, chronic inflammation, and intense food cravings. Many of the bacteria in your gut actually crave sugar and can trick your body into craving unhealthy foods. When your gut is balanced, you’re more likely to make healthier food choices and maintain a stable weight. But it goes deeper than that—imbalances in gut bacteria can cause hormonal changes that directly affect metabolism and fat storage.

Leslie: Can stress impact gut health? If so, how?

Kate: Absolutely. Stress is a massive factor in gut health. When you’re stressed, your body enters a "fight or flight" mode, which reduces digestive function. This can lead to poor digestion, gut imbalances, and even inflammation. Learning to manage stress through mindfulness, exercise, and balanced sleep is crucial.

Leslie: What are some simple strategies for improving gut health?

Kate: Start with the basics: chew your food properly, drink plenty of water (but avoid drinking it during meals), and reduce stress. Stress directly impacts digestion, so finding ways to relax can make a big difference. Another key is increasing your fiber intake with fruits, vegetables, and whole grains. Fiber is essential for gut health because it feeds beneficial bacteria. Additionally, incorporating fermented foods like yogurt, sauerkraut, kimchi, and kefir can help introduce healthy probiotics into your system.

Leslie: Inflammation is a big topic in health today. How is it connected to gut health and weight management?

Kate: Chronic inflammation often begins in the gut, especially if you have something like leaky gut syndrome, where undigested food particles leak into the bloodstream, triggering an immune response. This can lead to insulin resistance and even more inflammation, making it harder to lose weight. Inflammation also affects hormone balance, and since hormones play a huge role in weight management, keeping inflammation under control is crucial.

Leslie: What about the gut-brain connection? Can your gut really impact your thoughts and cravings?

Kate: Absolutely. Your gut produces most of your body’s serotonin, which is a hormone that affects mood. An unhealthy gut can lead to low serotonin levels, which can impact your mood and energy levels. Beyond that, the bacteria in your gut can influence food cravings. For instance, an overgrowth of certain bacteria may make you crave sugar, while a healthy gut encourages a preference for nutritious foods.

Leslie: For someone just starting their gut health journey, what are some practical first steps?

Kate: Start by creating a regular eating schedule and taking time to enjoy your meals—chew your food thoroughly. Planning meals in advance, batch cooking, and focusing on a balance of protein, healthy fats, and fiber can also help. Be patient—gut health improvements take time, but the benefits are worth it.

Leslie: How can readers learn more about your work and stay connected with you?

Kate: You can find me at my website, journeytojoycoaching.co.uk. I’m also active on Instagram, have a YouTube channel, and I’ve just launched my podcast. I’m also working on a book, so keep an eye out for that!