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COURSE

The Center Of Your Universe - Your Microbiome

With Rachel Anne Watkins

This course will allow you to gain a clear and foundational understanding of the gut microbiome ~ what it is, how it functions, and why it plays such a central role in whole-body health. You will explore the eight core functions of the microbiome and how this internal ecosystem influences digestion, immunity, mood, hormones, metabolism, detoxification, nutrient synthesis, and nervous system regulation. Throughout the course, you’ll begin to recognize how common symptoms ~ such as bloating, fatigue, anxiety, skin issues, hormonal imbalances, and inflammation ~ may be connected to microbial imbalance, helping you shift from simply managing symptoms to addressing potential root causes. You’ll also learn practical, research-informed strategies that support microbial diversity and gut integrity, including insights into diet, lifestyle habits, movement, sleep, and supportive nutrients. By the end of the course, you will have a clearer understanding of your own bio-individuality and leave with simple, actionable steps you can begin implementing right away to support balance, resilience, and sustainable wellness. In this course you can expect: * Clear, digestible science explained in an empowering way * A root-cause lens on chronic and recurring symptoms * Education on food, fiber, resistant starch, movement, sleep, prebiotics, and probiotics * Curiosity-driven reflection prompts to deepen awareness * A grounded, holistic perspective that connects body systems * Practical steps they can begin implementing immediately This course is educational in nature and designed to empower you with knowledge and awareness so you can make informed decisions about your own health journey.

Explore the microbiome and how supporting it can transform digestion, mood, and overall wellness.

12 Days

34 students

4.8 stars

4 min / day

English

About this course

Heart-Gut Connection

Visceral Sensing

Somatic Presence

Meet your Teacher

Rachel Anne Watkins

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Lee's Summit, MO, USA

Rachel Watkins is a holistic wellness practitioner and founder of R.A.W. Wellness, where she guides individuals in restoring balance through a root-cause, whole-body approach to health. With a background that integrates nutritional science, movement practices, mindfulness, and nervous system regulation, Rachel specializes in helping people understand how interconnected the body’s systems truly are, especially the foundational role of the gut microbiome. Her work blends research-informed education with practical, sustainable lifestyle strategies, empowering students to move beyond symptom management and toward deeper physiological harmony. Rachel is passionate about reconnecting individuals to the wisdom of the body and the intelligence of nature, emphasizing food integrity, microbial diversity, and the body’s innate capacity to heal when properly supported.

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12 Days

34 students

4.8 stars

4 min / day

English

Lesson 1

What Is The Microbiome?

In this foundational lesson, you are introduced to the gut microbiome, the trillions of microorganisms that live primarily in the large intestine and influence nearly every system in the body. This session explores what the microbiome is, how it functions as an ecosystem, and why balance and diversity are essential for overall health. The intention is to guide you to begin shifting from a symptom-focused mindset to a systems-based perspective.

Lesson 2

Bio-Individuality & Why There Is No Perfect Diet

In this lesson, let's explore the principle of bio-individuality, the understanding that no single diet works for everybody. While the microbiome plays a central role in health, each person’s microbial composition, genetics, stress load, environment, and history shape how they respond to food. You will learn why conflicting dietary advice exists, how different macronutrients influence microbial balance, and why personalization is essential when restoring gut health. This session encourages discernment over rigid rules and invites you to become curious observers of your own body’s responses.

Lesson 3

Antibiotics, Birth, And The Gut Lining

In this lesson, you’ll explore how your microbiome is shaped long before you ever choose your first meal. You’ll learn how birth method, vaginal or cesarean, influences the first microbial colonization of your body, and how early exposures set the stage for immune development, digestion, and inflammation patterns. We’ll also look at antibiotics, how they can be life-saving and necessary, but how repeated or early use may disrupt microbial diversity and weaken the intestinal barrier if not intentionally rebuilt afterward. Finally, you’ll gain clarity on the gut lining itself, the protective barrier designed to allow nutrients in and keep toxins out, and what happens when that lining becomes compromised. Understanding this connection helps you see how inflammation, food sensitivities, and systemic symptoms can develop over time. This lesson invites you to approach your history with curiosity, not blame, and to recognize that wherever your microbiome stands today, it can be supported and strengthened.

Lesson 4

Stress, Alcohol, Lifestyle & Environment

In this lesson, you’ll explore how stress, alcohol, lifestyle, and environmental exposures influence your microbiome ~ often more than you realize. You’ll learn how chronic stress shifts your nervous system into survival mode, alters microbial diversity, weakens the gut lining, and disrupts digestion through the gut-brain axis. When stress becomes constant, your body reallocates energy away from repair and toward protection, and your microbiome feels that shift. We’ll also discuss alcohol ~ how it impacts the intestinal barrier, promotes inflammation, and changes bacterial balance, even in moderate amounts. This isn’t about judgment. It’s about understanding what’s happening inside your body so you can make informed choices. Finally, you’ll examine environmental influences ~ including toxins, processed foods, medications, and daily exposures ~ that can slowly alter microbial diversity over time. This lesson helps you see that your microbiome responds not only to what you eat, but to how you live, how you cope, and what surrounds you.

Lesson 5

The 8 Functions Of The Microbiome

In this lesson, you’ll explore the eight core functions of your microbiome and why it influences far more than digestion. You’ll learn how it regulates immunity, inflammation, metabolism, nutrient synthesis, detoxification, hormone balance, and the integrity of your gut lining.

Lesson 6

The Gut-Brain Axis, Genetics & Serotonin

In this lesson, you’ll explore the profound connection between your gut and your brain, and how your microbiome influences mood, cognition, and overall mental well-being. You’ll also learn how genetics plays a role in shaping your unique microbiome and how this impacts serotonin production, the “feel-good” neurotransmitter. Understanding these connections empowers you to see how your gut health can support emotional balance and brain function. This session encourages you to connect your habits and environment to the signals your body and brain are sending.

Lesson 7

Bio-Individuality & Why There Is No “Perfect” Microbiome

Your microbiome is as unique as you are. What works for one person may not work for another, and there is no single “perfect” diet or routine that fits everyone. Understanding your own bio-individuality empowers you to make choices that support your gut health and overall well-being. This lesson will help you embrace your personal needs and listen to your body with more awareness.

Lesson 8

13 Signs Of Imbalance

Your gut communicates with you through signals that reveal when something may be out of balance. In this lesson, you’ll explore 13 common signs of microbiome imbalance, from digestive issues and changes in mood and energy to allergies, migraines, inflammation, and metabolic concerns. As you learn how these symptoms may be connected to gut health, you’ll begin to recognize patterns within your own body. This awareness is the first step toward supporting your microbiome and restoring greater harmony within your system.

Lesson 9

IBS, Bowel Patterns & The “Las Vegas” Truth ~ Soil, Nature & Repair Timeline

In this lesson, you’ll explore how bowel patterns and IBS symptoms reveal the state of your gut health. You’ll learn the “Las Vegas” truth about what your stool can tell you, and how connecting with soil, nature, and mindful practices supports repair. This session also introduces a timeline for restoring your microbiome, giving you a framework to track progress and notice improvements over time.

Lesson 10

The Foundation Of Healing ~ Diet & Why It Matters

This lesson dives into the role of diet as the cornerstone of gut health and overall wellness. You’ll learn how the foods you eat influence the balance of good and bad bacteria, and why protein, fiber, fats, and carbs all play a role in your microbiome. Understanding these connections gives you the tools to make choices that support immunity, reduce inflammation, and enhance your body’s natural healing.

Lesson 11

Exercise, Sleep & The Vagus Nerve + Prebiotics & Probiotics ~ Fertilize And Rebuild

Learn how lifestyle habits and nutrition work together to support a thriving microbiome. Explore how exercise, restorative sleep, and activation of the vagus nerve reduce inflammation, support digestion, and strengthen the gut-brain connection. Then, discover how prebiotics act as fertilizer for your gut microbes and probiotics help maintain balance, reduce inflammation, and support immune function. This lesson gives you practical strategies to integrate movement, rest, and gut-nourishing foods into your daily routine for lasting health.

Lesson 12

Integration & Restoring Harmony

In this final lesson, you’ll bring together everything you’ve learned about your microbiome, lifestyle habits, and nutrition. Explore how to create a personalized routine that balances diet, movement, sleep, and gut support to restore harmony in your body and mind. You’ll reflect on your unique bio-individuality and identify the habits that make the biggest difference for you. This lesson empowers you to take actionable steps toward long-term health, resilience, and well-being.