If you’ve ever tried to cut back on sugar only to find yourself craving it hours later, you may have blamed a lack of willpower. But what if the problem isn’t simply discipline? In this episode of Staying Healthy with Dr. John Poothullil, Dr. John talks with Megan Barefoot, founder of No Shoes Nutrition, about the connection between the gut microbiome, food cravings, and metabolic health.
Your Gut and Brain Are Talking
The gut contains trillions of microorganisms that make up the microbiome, and the gut and brain are constantly communicating through the gut-brain axis.
Megan explains that the foods we regularly eat can influence the balance of microorganisms in the gut. A diet high in sugar and refined carbohydrates may encourage microbes that thrive on those foods, potentially reinforcing cravings.
Instead of asking, “Why don’t I have enough willpower?” Megan suggests looking at how diet and lifestyle may be influencing those signals.
Feed the Good Bacteria
Rather than eliminating everything at once, Megan recommends starting by adding healthier foods. Protein, healthy fats, vegetables, fiber-rich foods, and fermented foods such as sauerkraut, kefir, pickles, and kimchi can help support a healthier gut environment.
Sleep and hydration matter, too. When you’re tired or dehydrated, making healthy food choices can become more difficult.
The microbiome is adaptable, but both Megan and Dr. John emphasize that lasting change requires consistency rather than perfection.
Gut Health and Metabolic HealthDr. John connects the discussion to his work on Type 2 diabetes, blood sugar, and unwanted weight gain. Diet doesn’t just affect cravings—it plays an important role in our overall metabolic health.
His recommendation is straightforward: eat a wide variety of whole foods, including vegetables, fruits, nuts, herbs, and spices, with animal foods in moderation if desired.
The goal isn’t to fight your appetite every day. It’s to create healthier eating patterns that make better choices easier to sustain.
About Megan Barefoot
Megan Barefoot, BSc., C.H.N.C., is the founder of No Shoes Nutrition and a Certified Holistic Nutritional Consultant. Her work focuses on gut health, metabolism, inflammation, and practical nutrition and lifestyle changes designed to support long-term health.
Learn more at NoShoesNutrition.com.
Watch Gut Instincts: The Real Reason You Crave Sugar to hear the full conversation between Dr. John Poothullil and Megan Barefoot.
