Welcome To The Gut Health Podcast With Tracy Cowley
Every week, New Zealand Naturopath, Nutritionist and Medical Herbalist Tracy Cowley joins The Most FM to answer common questions about gut health, digestion and natural wellbeing.
Drawing on insights gained from helping hundreds of clients in clinical practice, each short episode explores topics including IBS, SIBO, reflux, bloating, the gut microbiome, stress, hormones, immunity and nutrition.
You'll leave every episode with practical, evidence-informed strategies that you can start using immediately to support your health naturally.
Why listen to The Gut Health Podcast?
Episodes often begin with a question Tracy has been asked in clinic or one that commonly comes up in practice. Rather than offering generic health advice, each conversation draws on years of experience helping New Zealanders improve their digestive health, energy and wellbeing using nutrition, lifestyle changes and evidence-informed natural medicine.
Episodes are around 10 minutes long and focus on practical, realistic strategies that fit into everyday life. Whether you're looking to understand your symptoms or simply want to stay healthier, you'll find straightforward advice you can put into practice straight away.
26 January 2026
Why “Nourish, Don’t Punish” Is the key to lasting habits
In her first interview on The Most FM for 2026, naturopath and nutritionist Tracy Cowley explores why traditional New Year’s resolutions and restrictive health rules often fail and what works better instead.
Drawing on clinical experience and neuroscience, she shares why positive, additive habits focusing on what you add in rather than cut out, lead to more sustainable gut health and energy. From simple nutrition swap-outs to basic nervous system support, Tracy highlights how small, consistent changes can create meaningful improvements without overwhelm or burnout.
Heard of habit stacking? Do the plank while waiting for the kettle to boil, do a 30 second exhale while waiting at traffic lights. Listen now to discover how small habits can make a big difference.
02 February 2026
Healthy School lunches: real food, low stress with things that work
Tracy Cowley unpacks the real challenges parents face with school lunchboxes and why perfection isn’t the goal.
Drawing on both clinical experience and life as a mum of three, Tracy explains how protein and fibre play a critical role in stabilising children’s energy, mood, focus, and gut–brain health throughout the school day.
She shares practical, realistic lunchbox ideas, busts common nutrition myths, and reassures parents that small, consistent changes matter far more than “getting it perfect.”
A must-listen for families wanting calmer kids who are primed to learn at school without the food stress.
09 February 2026
Oral microbiome, don’t overlook this heavy influencer on gut health & general wellbeing
Tracy Cowley highlights why oral health is a critical and often overlooked as a part of our whole-body and gut health.
Tracy explains how the oral microbiome directly influences digestion, inflammation, and even cardiovascular health, noting that up to 70% of New Zealanders experience some level of gum disease.
She unpacks how bacteria from the mouth are swallowed daily, potentially undermining gut healing if oral health isn’t addressed. Tracy also shares practical, reassuring advice around flossing, brushing, bleeding gums, and mineral depletion, particularly for women post-pregnancy.
A fascinating listen for anyone interested in gut health, immunity, heart health, and simple steps that make a real difference.
16 February 2026
Why Storms Can Trigger Headaches, Bloating & Stress
If you feel “off” when it’s windy, you’re not imagining it. Tracy explains that storms can directly impact the nervous system, gut health, brain function, and inflammation levels. Changes in barometric pressure, noise, and light can trigger cortisol spikes, activating the primal part of the brain that once associated storms with danger.
A drop in pressure may contribute to bloating, blood vessel dilation, and even inflammation of the meninges, helping explain storm-related migraines and headaches.
Got a headache after a blustery day? Be gentle on yourself. Focus on lowering cortisol with simple stress-management tools: gentle exercise, warming foods like soups, and humming to stimulate the vagus nerve and shift from fight-or-flight into rest-and-digest mode.
Bad weather may just be doing more than giving you frizzy hair.
23 February 2026
The Truth About Weight Loss for Women: Why Eating Less Isn’t the Answer
Weight loss is one of the most commonly ‘Googled’ health topics right now and Tracy is seeing more women than ever asking for help. Many initially come in to her clinic for gut issues, poor sleep, post-baby weight, or perimenopause changes, but weight loss quickly becomes part of the conversation.
With the rise of GLP-1 medications like Ozempic and Wegovy, appetite suppression is being normalised, yet Tracy is increasingly concerned about malnutrition, muscle loss, osteoporosis, hair thinning, and long-term metabolic damage associated with these medications.
For women, simply eating less can backfire. Calorie restriction slows metabolism, increases fatigue, disrupts hormones, and often leads to rebound weight gain.
Instead, Tracy focuses on sustainable weight loss and body/mind strength through adequate protein (especially before 10am), fibre, blood sugar balance, and most importantly, body positivity.
02 March 2026
Autumn Immunity Reset: Strengthen Your Gut, Stress Less & Stay Well This Winter
Tracy shares practical strategies to strengthen immunity as autumn approaches.
She explains why immune health starts with stress management, as chronic stress can suppress the immune system and increase susceptibility to winter illness.
Tracy also highlights the importance of seasonal eating, encouraging a shift from cold smoothies and salads to warmer, gut-friendly meals that support digestion.
A key focus is building a diverse gut microbiome by aiming for 30 different plant foods per week, including vegetables, fruits, nuts, seeds, legumes, herbs, and spices.
By improving gut health and reducing stress, Tracy outlines simple, evidence-informed steps to support immune resilience and avoid recurring colds and fatigue through winter.
30 March 2026
5 Budget Friendly ways to improve your digestion
Feeling the pressure of rising costs and constant stress?
In this week’s radio segment, Tracy shares one of the most powerful (and completely free) ways to support your gut health, reduce bloating, and improve digestion: a simple walk after meals.
Backed by science and proven in clinic, this easy habit can help ease reflux, support gut motility, balance blood sugar, and even improve energy.
If you’ve been struggling with bloating, indigestion, or feeling sluggish after eating, this is a must-listen. Practical, relatable, and grounded in real results, learn how small changes can make a big difference.
20 April 2026
Feel Heavy After Eating? The Simple Habit That Can Improve Your Digestion
Struggling with bloating, heaviness after meals, or ongoing IBS symptoms … even when you’re eating well?
The answer might be simpler than you think. In this quick, practical audio, Naturopath Tracy Cowley explains how something as basic as how you chew can dramatically improve digestion, reduce gut discomfort, and support your nervous system.
Learn why slowing down, chewing properly, and shifting into “rest and digest” mode could be the easiest (and most overlooked) way to feel better after eating, without changing what’s on your plate.
04 May 2026
Why winter affects your mood, energy & gut health
Feeling more tired, flat, or craving carbs during winter?
In this podcast episode, naturopath Tracy explains how shorter daylight hours impact serotonin, melatonin, cortisol, and gut health. Learn why the gut microbiome plays a major role in mood, sleep, and energy, and discover practical ways to support your body naturally during colder months.
Topics include protein-rich breakfasts, morning sunlight exposure, prebiotic foods, IBS, bloating, and winter fatigue.
This episode is perfect for women wanting natural support for low energy, poor sleep, digestive issues, and mood changes through nutrition and gut health strategies.
11 May 2026
Vitamin D Deficiency in Winter: Why Sunshine Matters for Your Gut, Mood and Bone Health
Vitamin D deficiency is one of the most common nutrient deficiencies in New Zealand, particularly during the colder months when sunlight exposure is limited.
In this episode, Tracy explains why vitamin D is much more than just the "sunshine vitamin" and how it functions like a hormone, influencing gut health, immune function, mood, stress resilience, muscle function and bone health.
Tracy also discusses why deficiency is so common, practical strategies for safe sun exposure, the role of vitamin D-rich foods, and why combining vitamin D3 with vitamin K2 may provide better long-term support for healthy bones and overall wellbeing.
03 August 2026
How to Read Food Labels. A Nutritionist's Guide to Making Healthier Food Choices
Understanding food labels can help you make healthier choices, but the marketing on the front of food packaging doesn't always tell the full story.
In this episode, Tracy explains how to confidently read nutrition information panels, why serving sizes can be misleading, how to spot hidden sugars, and what ingredient lists really reveal about the foods we eat.
Tracy also discusses why fibre deserves just as much attention as sugar, how to make sense of food claims such as "natural" and "wholegrain", and shares practical tips to help you make informed supermarket choices that better support your gut health, blood sugar balance and overall wellbeing.
