The E.N.S, Your 'second brain'.

I. What Is the ENS—and Why It Deserves the Nickname

Nestled within your gut lies the enteric nervous system (ENS)—a network of roughly 500 million neurons spread across two main plexuses that manage digestion, immunity, and even emotion. Often called a “second brain,” it operates with surprising independence from the brain in your skull. Researchers at the Francis Crick Institute recently described how this neural network doesn’t just move food — it also senses what we eat and communicates with microbes, making it a key player in both physical and mental health. Learn more about the research done at the Francis Crick Institute here.

II. Anatomy & Autonomy

The ENS lives in the gut wall, with two main components: the myenteric plexus (which manages muscle contractions and gut movement) and the submucosal plexus (which oversees secretion and nutrient absorption). These layers are supported by glial cells and connected via the vagus nerve, which acts like a superhighway to your brain. According to researchers at King’s College London, this complex setup plays a critical role in both physical and emotional regulation [link description: King’s College – gut-brain axis research].

III. Mood, Mind & Microbes

The ENS doesn’t just digest food — it influences mood, cognition, and stress response. It produces over 90% of the body’s serotonin and also impacts GABA, dopamine, and cortisol levels.
In recent studies (2024–25), scientists have shown that specific gut bacteria can shape how we process emotion, reduce anxiety, and regulate inflammation. Research into psychobiotics — targeted probiotic strains — is showing real promise. These live organisms may enhance sleep, boost memory, and ease symptoms of depression when combined with healthy lifestyle changes. This is the gut-brain axis in action.

Dr. Emeran Mayer, a UCLA-based gastroenterologist and neuroscientist, is one of the leading authorities in this field. His work has helped reframe the ENS from a digestive curiosity into a central player in both mental and physical wellbeing [link description: Emeran Mayer – ENS and gut-brain expert].

IV. Everyday Habits That Feed Your ENS

You don’t need a science lab to support your second brain. Just build a solid daily rhythm:

• Eat gut-friendly foods: Prioritise fibre, prebiotics, and fermented items like sauerkraut, kefir, or live yogurt. These feed good bacteria, which in turn nourish ENS function.

• Move every day: Gentle movement like morning walks or yoga keeps gut muscles active and improves blood flow to your enteric neurons.

• Manage stress: Chronic stress suppresses gut function. Small practices like breathwork, meditation, or time in nature help regulate your ENS through the vagus nerve.

• Sleep deeply: Your gut recovers while you sleep. 7–9 hours of consistent rest supports digestion, detoxification, and neurotransmitter production.

These aren’t trends — they’re foundations.

V. Warrior Garden Rituals for Resilience

The Warrior Garden lifestyle already aligns with ENS support.

• Cold exposure (like plunges or icy showers) stimulates vagal tone, which improves digestion and calms the nervous system.

• Mindful eating — chewing slowly, eating outdoors, and savouring real food — supports healthy signalling between gut and brain.

• Grounding — walking barefoot or sitting on natural surfaces — helps regulate stress and reconnects you to instinctual rhythms.

These rituals aren’t just ancestral habits — they’re nervous system medicine.

VI. The Road Ahead

2025 studies are beginning to unlock the ENS in ways we couldn’t before:

• Advanced imaging now allows researchers to see ENS changes in real time, from IBS flare-ups to inflammation-related mood swings.

• Personalised psychobiotics are being tested to modulate ENS signals without drugs.

• Regenerative therapies are exploring how to rebuild damaged enteric neurons using neurostimulation and transplant methods.

As researchers like Dr. Emran Mayer continue their work, we’re getting closer to ENS-based therapies that are as precise as they are powerful.

VII. Quickfire FAQ

Q: Can your gut really influence emotions?
Yes. The ENS communicates through neurotransmitters and immune signals that affect your mood and how you handle stress.

Q: Can changing your diet improve anxiety?
It can. Studies show that a fibre-rich diet, paired with specific fermented foods, supports good bacteria and reduces inflammation that contributes to anxiety.

Q: Does cold water actually help gut health?
Surprisingly, yes. Cold exposure boosts vagus nerve activity, which plays a direct role in calming the ENS and improving digestive rhythm.

Final Word

The ENS isn’t some fringe wellness idea — it’s a real, functional nervous system that helps regulate everything from your gut to your brain. Strengthening it doesn’t require supplements or hacks — just daily practices rooted in consistency, calm, and connection.

The Warrior’s path begins in the gut. Keep it strong, and the rest follows.