The truth about metabolic health and creating healthy weight
When it comes to improving our metabolic health, and creating healthy weight balance, it is important to look at the gut biome.
It’s tough to heal your metabolism without also healing your gut. That’s because the trillions of microorganisms inhabiting the gut (the microbiome) directly influence metabolic health.
When there’s an imbalance in the microbiome, it can increase caloric absorption, communicate hunger signals to the brain, trigger fat deposition in the liver, and promote inflammation.
More specifically, the gut microbiome plays a pivotal role in metabolic processes, including the digestion of food, absorption of nutrients, and regulation of blood sugar levels. A healthy and diverse gut microbiome enhances metabolic efficiency, supports immune function, and reduces inflammation. Dysbiosis, or an imbalance in gut bacteria, is linked to obesity, insulin resistance, and metabolic syndrome.
That means that when you heal your gut, it makes it easier to heal your metabolism too.
Fiber and Metabolism
More and more research shows that a healthy metabolism depends on gut health.
A study just published in Nature Metabolism found that boosting the intake of a specific prebiotic dietary fiber not only increased beneficial bacteria in the gut microbiome, but also correlated with better insulin sensitivity and weight loss.
The fiber that was used in the study was called high-amylose maize, which is a ‘resistant starch’, meaning that it resists digestion but feeds the gut microbiome. Foods that are particularly high in resistant starches include plantains, cooked and cold potatoes, green bananas, oats, and other whole grains.
Magnesium and Metabolism
In another new study, researchers examined the relationship between magnesium status and metabolic syndrome in more than 15,000 adults.
Participants were given a ‘magnesium depletion score’, and results showed that each unit increased in this score increased the odds of metabolic syndrome by about 30%.
Magnesium participates in hundreds of enzymatic reactions in the body!! Good food sources are nuts, seeds, and green leafy vegetables.
Sex Hormones and Metabolism
Hormonal balance (especially estrogen levels) can be directly related to gut health. Poor gut health can lead to the recirculation of estrogens, estrogen dominance, and all of the problems that follow.
When it comes to metabolic regulation, estrogen and progesterone have their hands in the bucket as well, as they each influence the regulation of fat distribution, insulin sensitivity, and energy expenditure:
Insulin Resistance: Estrogen enhances insulin sensitivity, helping cells take up glucose efficiently. During perimenopause and menopause, declining estrogen levels can lead to increased insulin resistance, higher blood sugar levels, and weight gain.
Leptin Resistance: Leptin is a hormone that regulates appetite and energy balance. Estrogen helps maintain leptin sensitivity, while progesterone balances its effects. Hormonal fluctuations during the menstrual cycle, perimenopause, and menopause can disrupt leptin signaling, leading to increased hunger and fat storage.
Menstrual Cycle: During the menstrual cycle, estrogen and progesterone levels fluctuate, affecting metabolism. The luteal phase (post-ovulation) often leads to increased appetite and cravings, making weight management challenging.
This is why you can feel sticky weight that is hard to loose around perimenopause and menopause, and during our luteal phase of our menstrual cycle.
Thyroid and Metabolism
The thyroid gets a lot of glamor in the metabolic world. That is because the thyroid gland produces hormones that regulate metabolic rate, energy production, and body temperature. Hypothyroidism (underactive thyroid) can slow down metabolism, leading to weight gain and fatigue, while hyperthyroidism (overactive thyroid) can cause weight loss and hyperactivity.
Circadian Rhythm and Metabolism
Our internal body clock, or circadian rhythm, regulates the timing of various physiological processes, including metabolism. Poor sleep patterns disrupt hormonal balance, increase appetite, and reduce insulin sensitivity, contributing to weight gain and metabolic disorders. Disruptions to the circadian rhythm, such as shift work or irregular sleep patterns, can impair metabolic health and increase the risk of obesity and diabetes.
Nervous System Regulation and Metabolism
The autonomic nervous system, which controls involuntary bodily functions, influences metabolism. Stress and chronic activation of the sympathetic nervous system (when your body gets stuck in the fight-or-flight response) can lead to increased fat storage and insulin resistance. Learning how to re-regulate nervous system dysregulation, becomes critical in letting your re-set how it metabolically responds to our day-to-day life.
Genetics and Metabolism
Genetic factors play a significant role in determining metabolic rate, fat distribution, and susceptibility to metabolic diseases. Understanding your unique genetic predispositions can help tailor personalized lifestyle and dietary interventions for better metabolic health. We want to assess the genes that code for how your body processes protein, how it processes saturated fat, and how it processes carbohydrates. Once we take into account what you genetically have as your cards, we can reprogram the genes and improve your metabolic response to food.
Inflammation and Metabolism
Chronic inflammation is a common denominator in many metabolic disorders, including obesity and diabetes. Reducing inflammation through diet, lifestyle changes, and proper medical care can improve metabolic health and insulin/glucose regulation.
Mitochondria Function and Metabolism
Mitochondria are the energy production units inside our cells. They play an important role in turning white fat into brown fat, aka browning our fat. When fat browns, it becomes thermogenic. Dysfunctional mitochondria can lead to reduced energy expenditure, fatigue, and metabolic diseases.
Toxic Burden and Metabolism
The toxic load aka buren that our body accumulates from environmental toxins such as pollutants, chemicals, and heavy metals, affects how our cells function, hinder our mitochondria, and can disrupt the metabolic process, hormonal balance, and increase the risk of obesity and metabolic disorders. It is hard to repair a body and systems that carry a toxic burden, which is why detoxification is important to help reset our metabolism.
Glycemic Control and Metabolism
When we say we are what we eat, this plays a role in how well we stabilize our blood sugar. Frequent spikes and crashes in blood sugar can lead to insulin resistance, increased fat storage, and higher risk of type 2 diabetes. Learning how to macro balance your diet becomes essential to balancing your glycemic control. Take it a step further and learn how to macro balance your diet for your metabolic genetics.
Top 5 Ways to Improve Gut Ecology for Better Metabolic Health
With so many areas to address when it comes to improving your metabolic health, you can see why weight is a sign of deeper root issues that need to be addressed, and why short term fixes won’t keep the weight off.
In light of the complexity of a healthy metabolism, let’s focus on the top 5 things you can do today to create a healthy weight by having a positive impact on your gut microbiome:
Diversify Your Diet Eating a variety of fiber-rich foods, such as fruits, vegetables, whole grains, and legumes, supports a diverse and healthy gut microbiome. Probiotics (fermented foods like yogurt, kefir, sauerkraut) and prebiotics (foods that feed beneficial bacteria, like garlic, onions, and bananas) are particularly beneficial.
Reduce Stress Chronic stress negatively impacts gut health and metabolic function. Practices like mindfulness, meditation, yoga, and regular exercise can help manage stress levels and support a healthy gut.
Get Enough Sleep Prioritizing quality sleep is crucial for gut health and overall metabolic function. Aim for 7-9 hours of uninterrupted sleep per night. Some people carry the genotype where even 1 hour less of sleep a night significantly increases their inflammation!
Limit Antibiotics While antibiotics are sometimes necessary, overuse can disrupt the gut microbiome. Use antibiotics only when prescribed by a healthcare professional and have a gut balance restoration protocol in place.
Exercise Regularly Physical activity promotes a healthy gut microbiome and enhances metabolic health.
Whether you're wanting better digestion, balanced weight, clear skin, more energy, or balanced moods, none of this will happen without a happy gut.
If you feel metabolically stuck, or are wanting to learn how to optimize your metabolism for even better health, fill out our short application to learn about how we can help you.
