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I am on a Gut Microbiome Makeover to transform my physical and mental health. Using a Hybrid Liquid/Solid Diet of bioavailable superfoods and supplements. My goal is to be completely unrecognizable a year from now and change my life from the inside out. Make sure to tune in to my Microbiome Makeover on Youtube!
KEY TAKEAWAYS: Gut health is a hot topic in the health and wellness world, and for good reason. From obesity to mental health, the gut microbiome, or the community of bacteria that live in the digestive tract, plays a substantial role in your overall health. Eating a healthy diet, exercising regularly, managing stress, and taking supplements all contribute to a gut health regimen.
What is your gut microbiome?
Essentially, it is numerous microorganism species, including bacteria, yeast, and viruses, that live in your intestinal tract. They help digest your food, regulate your immune system, protect against pathogen invasion, carry out functions related to metabolism, and general overall health. Weighing about 2 pounds, this collection of microorganisms is ultimately your body's "second brain."
How does your gut microbiome affect your weight?
Only a small amount of nutrients are actually absorbed through the stomach lining. The gut microbiome determines how much energy the body absorbs from food. Having a diverse variety of bacteria in the gut is key because some are better at breaking down food and extracting energy from it than others. Research has shown that individuals with a diverse gut microbiome are able to lose weight more quickly than those with less diverse microbiomes.
In addition, the gut microbiome produces hormones that affect appetite and metabolism. Some types of bacteria produce hormones that make people feel full, while others produce hormones that make people feel hungry. As you lose weight, the variety of gut bacteria increases and more beneficial strains expand.
Data suggests that the gut microbiome may be an important factor in inflammation, a common problem in overweight people. People with an imbalanced gut microbiome may be more likely to experience inflammation, which can lead to weight gain by increasing the body's appetite and decreasing its metabolism.
Obviously, other factors affect weight, such as your genetics. However, while you can't change genetics, you can change your microbiome.
How can you improve your gut microbiome?
- A diet including fruits, vegetables, and whole grains is rich in fiber, which feeds the good gut bacteria.
- Fermented foods such as yogurt, kimchee, and sauerkraut, contain probiotics, which are live bacteria.
- Avoiding processed foods which are high in sugar, unhealthy fats, and artificial ingredients. These foods disrupt the gut microbiome and can make it harder to lose weight. (Again, I will keep emphasizing to those of you on liquid or hybrid diet: you cannot drink shakes which are ultimately chemical cocktails.)
- Probiotic supplements contain live bacteria that can help to improve the gut microbiome.
- Data has also shown that regular exercise helps improve the gut microbiome.
- Sleep is important for gut health. When you don't get enough sleep, it can disrupt the balance of bacteria in your gut.
- Manage your stress levels. Stress can have a negative impact on the gut microbiome. Exercise, yoga, or meditation are effective strategies.
The American
Gut Project is a citizen science project
where you can submit your... ummm... "sample"... to determine
what is living in your gut microbiome. It is the largest study
of its kind. After analyzing thousands of samples, researchers
have determined that individuals who consume a diet with 30 different
plant-based foods each week have a more diverse and healthy gut
microbiome. "The American Gut Project
30" challenges everyone to incorporate 30 fruits,
vegetables, legumes, whole grains, nuts, and seeds (which can
include coffee and tea) into their weekly diet.
Along with weight loss, their data shows that eating 30 different plant-based food each week improved gut health, increased energy levels, reduced stress levels, improved skin appearance, and reduced risk of chronic diseases (including heart disease, stroke, type 2 diabetes, and cancers).
How long does it take to reset your gut microbiome?
While your microbiome changes every day based on what you consume, there really is no one-size-fits-all answer to this question. The time it takes to reset your gut microbiome will vary depending on a number of factors, including the severity of the disruption to the microbiome, the individual's overall health, and the specific changes they make to their diet and lifestyle. However, in general, it is possible to see improvements in gut health within a few weeks to a few months.
What supplements contribute to a healthy gut microbiome?
- Probiotics are live bacteria that are good for the gut.
- Prebiotics are non-digestible fibers that feed the good bacteria in the gut.
- Digestive enzymes can help to break down food and absorb nutrients.
- Folate is important for gut health as it improves digestion, boosts the immune system, and reduces the risk of some chronic diseases.
- Vitamin B12 is an essential nutrient that is important for managing everything from metabolism to anemia to mental health.
What
is your strategy for resetting your gut microbiome?
Amazing Meal-Replacement Shakes + Healthy Solid Food + Well-Researched
Supplements
MY PROBIOTICS:
Probiotics
MY SUPPLEMENTS:
Antler
Velvet
Colostrum
Collagen
Omega-3
Hyaluronic
Acid
N-Acetyl
Cysteine (NAC)
Berberine
Cinnamon
Taurine
Benfotiamine
Magnesium
Glycinate
Glycine
Phyto350
MSM
Powder
Possible Addition: Somatomax
I will discuss each supplement, including research explaining
why I take each of them, in individual upcoming videos.
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