April 4, 2024 • 18 mins
The Impact of Gut Health on Weight Management
In this episode of The Nourished and Thriving Show, host and registered dietitian Katie Lovitt addresses the significant yet often overlooked impact of gut health on weight management. Highlighting that 78% of adult Americans are overweight or obese and 50% suffer from chronic diseases, Katie emphasizes the financial and quality-of-life costs associated with poor health. She discusses the emerging research on how the gut microbiome influences weight through nutrient absorption, inflammation, and control of hunger hormones. Katie argues for lifestyle changes, including diet adjustments rich in fiber and phytonutrients, improving sleep, stress management, and reducing exposure to toxins, as strategies for nurturing beneficial gut bacteria. Through the transformative process outlined in her signature six-month program, Gut Rehab, Katie aims to empower listeners to take control of their health, setting goals, and enjoying the journey towards a more vibrant life.
00:00 The High Cost of Being Sick vs. Being Healthy
00:25 Welcome to The Nourished and Thriving Show
01:04 Exploring the Impact of Gut Health on Weight
02:41 Shocking Stats: The Health Crisis in America
04:31 How Gut Health Influences Weight and Overall Health
14:56 Practical Steps to Improve Your Gut Health and Weight
17:12 Closing Thoughts and How to Connect
Find Katie:
Website - www.nourishthrivewellness.com
Instagram - @the_healthygut_dietitian
Facebook
Find Katie:
Website - www.nourishthrivewellness.com
Instagram - @nourish.thrive.nutrition
Facebook
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
It's expensive to be sick.
(00:02):
And people always complain abouthow expensive it is to be
healthy and to eat healthy food.
And all of that, I would arguethat it's a lot more expensive
to be sick.
And, you know, I think the costis much greater too than just
financial.
I think you're missing out onmemories and adventures and all
of those things, you know, tobuy by being sick.
(00:25):
Hey, everyone.
Welcome to The Nourished andThriving Show.
I'm your host, Katie Lovitt.
I'm a registered dietitian on amission to help you increase
your impact and legacy on theworld while healing your gut and
reducing your IBS symptoms.
I'm so grateful to have youhere.
Each week I'll inspire you tolive vibrantly and provide
(00:47):
valuable resources andinformation that empowers you to
take bold action towards yourhealth goals.
Before we dive in, make sure youfollow or subscribe to my show
wherever you're listening so younever miss an episode.
Ready?
Let's go! Hey guys today, we'retalking about a topic that
(01:08):
affects probably most of uslistening in some way or
another.
And that is how your gut healthimpacts your weight.
Okay.
And before anyone jumps in withlike all sizes matter, like
healthy at every size you know,it's not just about the way our
bodies look, right.
(01:29):
I think, you know, there's beenway too much emphasis put on
this as women, especially inpressure for us to live up to
some sort of stereotype or imageand.
You know, I think that the BMIcharts, honestly, that we've
been taught forever.
Are not helpful.
And I say.
Kind of frequently that likegenerally speaking your weight
(01:53):
is maybe the least interestingfact about you.
And I don't put a ton ofemphasis on it in my practice.
So.
Disclosures there.
But.
Wait is not completelyirrelevant either.
Everyone wants to lose weight orgain weight.
Weight is, you know, very top ofmind for most people.
And so I really wanted toaddress it.
(02:15):
If you've been around for a hotminute, you probably know at
least one person who's beentaking.
You know, as similar glutes,high-dose ambig Monero.
one of those types of productsto try and help reduce insulin
resistance.
And lose weight.
It's so common.
And then if you are liketargeted on Instagram and
Facebook, like I am forsupplements.
(02:36):
You've probably seen ads forlike nature's GLP one.
And all of that.
So we're going to dig into allof that stuff too, but I wanted
to just share a few stats withyou guys today.
So right now I pull up a fewstats online.
78% of Americans are overweightor obese right now, adults.
(02:57):
Okay.
And what's really scary is we'reseeing this number rise in our
kiddos to.
So 78% of Americans, adultAmericans are overweight or
obese.
And 50% of Adult Americans.
,I have at least one chronicdisease.
Okay.
So some sort of heart disease,diabetes, you know, stuff like
(03:18):
that.
It's a chronic disease.
The us spends it's estimated byCDC.
But the U S spent 3.7.
Trillion with a T trilliondollars,$3.7 trillion a year.
In healthcare costs related tothese chronic illnesses.
(03:41):
You guys, those numbers arestaggering.
And you know, what I really careabout with this stuff is if you
are one of these Americans thatis struggling with this chronic
diseases, Your quality of lifeis diminished.
You are probably in pain.
You're probably tired.
You're dealing with medication.
You're dealing with financialstruggles.
It's expensive to be sick.
(04:03):
And people always complain abouthow expensive it is to be
healthy and to eat healthy food.
And all of that, I would arguethat it's a lot more expensive
to be sick.
And, you know, I think the costis much greater too than just
financial.
I think you're missing out onmemories and adventures and all
of those things, you know, tobuy by being sick.
(04:26):
And so it's just reallyimportant.
And so I wanted to have anepisode today where we're
talking all about.
Does your gut health impact yourweight?
And the answer is yes.
Shocking.
Gut health impacts everything inthe body.
If that's one of the reasons Igot into it is because just
addressing gut health can fix somany other issues.
(04:47):
It's like, if you're wanting totear down this building of
chronic disease.
Fixing your gut health is liketaking a wrecking ball and just
like tearing down most of thatbuilding just in one fell swoop.
And then you can go in with achisel and hammer and fine tune
and adjust anything else that'sleft standing.
Once you deal with gut health.
But it's really important.
(05:08):
And I can't remember thestatistic off the top of my
head.
I should have looked it up, butit's something like 50% of
Americans are also strugglingwith chronic digestive symptoms.
So it's a high number, you know,with people who.
Are dealing with that.
And there definitely is someoverlap there between people who
are overweight or obese dealingwith chronic illness, dealing
(05:28):
with chronic digestive symptoms.
And it's just really notcomfortable, right.
It's not a life I would want tolive.
And there are ways that we canchange that and shift that.
And the answer is not just takea medication and then continuing
to add new medications to bettermanage your condition and then
take additional medications tooffset the side effects of those
(05:50):
other medications and all ofthat.
Like, there are other ways, andI hear every day from people.
Who are feeling better, who arehealing from these chronic
diseases and improving, or atleast stabilizing and not
continuing to get worse.
So that is a real possibilityfor you.
Okay.
So.
(06:11):
Let's just talk a little bitabout how are the different
ways, how so gut microbiome, guthealth does impact weight.
Yes.
Check.
Studies have shown this.
There have, has been research onthis.
It's pretty new research.
It's emerging research.
We don't have all the answers,but we do have some answers.
Okay.
So first of all, we know thatdifferent types of bacteria
(06:36):
impact people differently.
There've been studies that havelooked at.
Identical twins and one wasobese or overweight and one was
normal weight and they looked attheir microbiome.
And consistently the obese oroverweight people have a
microbiome.
That looks different.
There are different things incommon with people who are obese
(06:58):
and overweight in theirmicrobiome than people who are
at a normal weight.
Okay.
Bacteria impact how we'redigesting and absorbing
different nutrients,carbohydrates, fats, all of
that.
And so if you have differenttypes of bacteria, you know, you
may increase, you may have anincrease in the types of foods
that you are able to absorb.
(07:19):
So you may be actually absorbingmore fat.
Absorbing more carbohydrates,even though you're eating the
same amount as somebody else whohas a microbiome that has a more
healthy profile than what youhave.
Does that make sense?
So even though you can eat theexact same as somebody else, if
your microbiome.
Is, you know, slanted towardthis overweight, obese.
(07:40):
Microbiome profile.
You are going to absorb, digestand absorb more of those
nutrients.
And so you see what I'm sayinghere, like, even though you're
eating the same amount assomebody else who digest absorbs
less and they're going to.
Gain less weight from eatingview, Zack, same thing.
How fair is that?
Not fair.
(08:00):
I know, but we can fix yourmicrobiome.
So that's the good news.
Second of all, there's a lot ofinflammation associated with gut
health.
You know, any time that someonehas inflammation in their body,
I always expect them to alsohave inflammation in their gut.
And this can come from a varietyof reasons.
(08:20):
Again, a lot of the time it'sgoing to come from an imbalance
in your microbiome or, you know,not having enough diversity All
of that.
And so.
Whenever that happens wheneveryou don't have enough good
bacteria and your microbiome, oris imbalanced or it's called
dysbiosis.
Or you don't have enough goodtypes.
(08:41):
Like everything is just low.
It really reduces how many shortchain fatty acids are produced.
So you may have heard of some,one called The rate or these are
all types of short chain, fattyacids.
And these are actually thingsthat your good bacteria make as
they break down the food thatyou eat.
And the cool thing about theseshort chain fatty acids is
they're like the building blocksfor your healthy gut lining.
(09:05):
Okay.
Your gut lining has to behealthy.
They're like the bouncer at theclub that decides who gets into
your body and who doesn't.
And so if those short chainfatty acids, aren't there, the
bouncers at the club or off dutyand things can get into your
body that should not be there.
And your body is like alert,alert.
These should not be there.
So security inside the clubsgoing crazy, trying to find the
(09:26):
bad guys.
Do you get my like club analogyhere?
It's the most.
Like relatable thing, but I cancome up with.
And so your immune systembasically gets turned on and you
have increased inflammation inyour gut and also the rest of
your body, which can increaserisk of chronic disease can
increase.
General inflammation and weightgain, like, think about whenever
(09:46):
you have a cut on your arm orsomething, it gets red and kind
of swollen, right.
That's inflammation.
And so if you have these guyscirculating all throughout your
body, Your whole body is justinflamed and irritated and angry
and you know, painful, honestly.
So having enough good organismsin your gut, making those short
chain fatty acids keeps your gutlining happy.
(10:08):
All of your bouncers are onstaff, ready to report for duty
and do a great job.
Keeping things where they needto be.
They also can help Reduceinflammation by helping to
digest phyto nutrients wereflavonoids, which are a type of
fighting nutrients.
So.
Phytonutrients are specialnutrients from plants there.
(10:31):
What a lot of the time givesdifferent plant plant foods,
their colors.
So the blue and blueberries, theorange and carrots.
The green and kale or lettuceit's these phytonutrients and
they're so powerful.
They're really, really powerfulantioxidants.
But help reduce inflammation inour body.
But we need our good tummy bugsto help us break them down so
(10:54):
that we can then absorb them.
So if you don't have the righttype of organisms in your gut,
You're not breaking down thosenutrients, even though you're
eating them, you're not able toutilize them all the way.
And so again, like you can havean increase in oxidative stress,
which is inflammation basically.
And even though you're eatingmaybe an anti-inflammatory diet,
(11:17):
which over time would helpchange your microbiome as well.
But in the beginning, You'reyou're maybe not going to see
those benefits as much, even ifyou are eating healthier foods.
And then the third way is youknow, if you're not having the
right kinds of organisms there'ssomething called LPs or
lipopolysaccharide, and this isactually a toxin that isn't
(11:38):
certain, you know, types ofbacteria, cell wall that are not
helpful.
Bacteria and they can actuallybreak down that gut lining.
And they can actually impactyour mitochondria and how you
produce energy.
And it can cause actuallysomething called metabolic
endotoxemia, where yourmitochondria are not producing
energy correctly.
(11:58):
Which affects how many caloriesyou burn basically.
So, and again, it's kind of likea one-two punch here.
If you have too many of theseLPs bacteria, they're normal to
be there, but if you have toomany of them, you're also
probably not having enough ofthese short chain, fatty acid
producing bacteria.
And so you have a lot of the notgreat ones and not enough of the
(12:20):
good ones.
And so you're get lining.
Isn't able to repair itselfbecause it doesn't have those
building blocks.
So short chain, fatty acids.
And you have an increase in theLPs, the lipopolysaccharides,
which is actively tearing downyour gut lining.
Okay.
So you have like, it's gettinghit from both sides here,
basically.
And then, you know, there's alsobeen shown.
(12:42):
Certain, you know, bacteriadirectly impacting.
Insulin resistance.
And those are called Akkermansiaand bifido bacteria
specifically.
They, those are like the natureis GLP one that you may have
seen ads for that I talked aboutat the beginning.
Those specific strains are goodbacteria.
(13:03):
Akkermansia actually has beenshown that people who are cancer
patients receivingimmunotherapy.
Respond much better to thatimmunotherapy, if they have
abundant levels of the goodbacteria Akkermansia which also
helps with you know, The insulinresistance and insulin
sensitivity and everything too.
So those are just two specificstrains.
(13:24):
Like I said, the research ispretty new on this, so it's
still emerging, still coming outas far as like.
What helps?
What does it help?
What, what do we need to knowhere?
But those are just a couple ofspecific examples for you.
And then also last bacteria inyour gut can actually control
your hunger hormones.
And the ones that arebeneficial, like for all of the
(13:47):
reasons I listed above tend tohelp you feel more satisfied,
faster.
From food and not get as hungryas fast.
And then the ones that are moreinflammatory and not as helpful,
you're not going to feel as fulland satisfied from eating.
And maybe you're going to feelmore hungry more quickly.
So you can see here, there's afew different ways that this
(14:07):
microbiome can impact your gut.
So you've got different types ofbacteria.
You know, effecting how muchnutrients are absorbing and
digesting.
You've got inflammation, eitherincreased inflammation or
reduced inflammation in yourbody, depending on what your
microbiome looks like.
And then you've also got thecontrol of the hunger hormones
from different types oforganisms.
So those are three differentways.
(14:29):
That your microbiome isimpacting your weight either for
better or for worse.
Okay.
So if you're not convinced byright now that you need to go
take a close look at your guthealth.
If you're dealing with weightissues.
Go back and relisten.
And do some research on your endtoo.
Don't just ever take my word forit.
Like, I want you to usediscernment and wisdom, and I
want to start a spark in you togo research and learn more and
(14:52):
take control of your health.
So, what do you guys do?
What do you need to do with thisinformation to kind of get
things back on board?
Okay.
First of all.
Sit down and have heart to heartwith yourself.
Write out.
What are your goals?
What do you want your life tolook like?
If you're one of those, youknow, 50% of Americans
struggling with a chronicdisease you know, what do you
want your life to look like?
(15:13):
Do you, are you satisfied withhow things are right now or do
you really want to change andreally try and spell out what
that looks like for youspecifically?
This is going to keep youmotivated as you continue to
make those changes in yourlifestyle, because most of these
things are through lifestylechanges, right?
It's changing how we're showingup in this world.
(15:34):
So that takes me to, the secondthing that you can do is making
those lifestyle changes.
So eating a diet that is goingto help those good tummy bugs
thrive so rich in fiber rich,and find a nutrients to really
encourage that shift.
Changing how you're doing otherlifestyle things.
Are you sleeping well, are youmoving throughout your day?
Are you getting exercise?
Are you managing our stress?
Well, Are you exposing yourselfto a lot of environmental toxins
(15:57):
through personal care productsand all of that.
Start making some shifts.
And then third own the processand enjoy the journey of
transformation.
Don't be so focused on the endgoal that you lose motivation.
If you can't see results in liketwo days.
Okay.
Really fall in love with thetransformation of you becoming
(16:17):
this new and improved version ofyourself.
This more vibrant and morehealthy.
Okay.
That is how you really get thelasting results.
Go back to that first step whereyou're really envisioning what
you want your life to look like.
And hold on to that.
Whenever you're feelingstruggle, you know, like you're
struggling or feelingfrustrated.
And then the fourth one is setsome boundaries.
(16:38):
Manage your time, say no moreoften and recognize if something
is getting worse.
Again, recognize what's shiftedthat you need to go back and
refocus on again to get you backon track.
Okay.
If all of that feels soundsgreat, but it feels
overwhelming.
This is exactly what I help myclients with in my signature
six-month program, gut rehab.
(17:00):
I would love to talk with youabout that.
If this is something that you'reinterested in and feel like you
need some help with.
Follow me over on Instagram.
I'm going to drop my handle inthe notes below.
Send me a message and let'schat.
I hope that this episode hasbeen empowering and educational
for you guys.
I'd love to know what questionsyou guys have, what you thought,
all of that.
(17:20):
And we'll talk soon.
Thank you so much for listeningto the entire episode.
I hope you are feeling inspiredand empowered to take bold
action towards your healthgoals.
If you enjoy what you heard,don't forget to follow my show
so you never miss a new episode.
And it would mean the world tome, if you left me a review, so
(17:43):
others know what to expect frommy show.
Last, get in touch.
Let me know what bold actionyou're taking.
Let me know how you're inspired.
Follow me on Instagram@the_healthygut_dietitian.
I've put a link in my show notesfor you, so you can simply click
and follow.
Come say hi, I respond to all mymessages and I can't wait to get
(18:05):
in touch.
It's expensive to be sick.
(00:02):
And people always complain abouthow expensive it is to be
healthy and to eat healthy food.
And all of that, I would arguethat it's a lot more expensive
to be sick.
And, you know, I think the costis much greater too than just
financial.
I think you're missing out onmemories and adventures and all
of those things, you know, tobuy by being sick.
(00:25):
Hey, everyone.
Welcome to The Nourished andThriving Show.
I'm your host, Katie Lovitt.
I'm a registered dietitian on amission to help you increase
your impact and legacy on theworld while healing your gut and
reducing your IBS symptoms.
I'm so grateful to have youhere.
Each week I'll inspire you tolive vibrantly and provide
(00:47):
valuable resources andinformation that empowers you to
take bold action towards yourhealth goals.
Before we dive in, make sure youfollow or subscribe to my show
wherever you're listening so younever miss an episode.
Ready?
Let's go! Hey guys today, we'retalking about a topic that
(01:08):
affects probably most of uslistening in some way or
another.
And that is how your gut healthimpacts your weight.
Okay.
And before anyone jumps in withlike all sizes matter, like
healthy at every size you know,it's not just about the way our
bodies look, right.
(01:29):
I think, you know, there's beenway too much emphasis put on
this as women, especially inpressure for us to live up to
some sort of stereotype or imageand.
You know, I think that the BMIcharts, honestly, that we've
been taught forever.
Are not helpful.
And I say.
Kind of frequently that likegenerally speaking your weight
(01:53):
is maybe the least interestingfact about you.
And I don't put a ton ofemphasis on it in my practice.
So.
Disclosures there.
But.
Wait is not completelyirrelevant either.
Everyone wants to lose weight orgain weight.
Weight is, you know, very top ofmind for most people.
And so I really wanted toaddress it.
(02:15):
If you've been around for a hotminute, you probably know at
least one person who's beentaking.
You know, as similar glutes,high-dose ambig Monero.
one of those types of productsto try and help reduce insulin
resistance.
And lose weight.
It's so common.
And then if you are liketargeted on Instagram and
Facebook, like I am forsupplements.
(02:36):
You've probably seen ads forlike nature's GLP one.
And all of that.
So we're going to dig into allof that stuff too, but I wanted
to just share a few stats withyou guys today.
So right now I pull up a fewstats online.
78% of Americans are overweightor obese right now, adults.
(02:57):
Okay.
And what's really scary is we'reseeing this number rise in our
kiddos to.
So 78% of Americans, adultAmericans are overweight or
obese.
And 50% of Adult Americans.
,I have at least one chronicdisease.
Okay.
So some sort of heart disease,diabetes, you know, stuff like
(03:18):
that.
It's a chronic disease.
The us spends it's estimated byCDC.
But the U S spent 3.7.
Trillion with a T trilliondollars,$3.7 trillion a year.
In healthcare costs related tothese chronic illnesses.
(03:41):
You guys, those numbers arestaggering.
And you know, what I really careabout with this stuff is if you
are one of these Americans thatis struggling with this chronic
diseases, Your quality of lifeis diminished.
You are probably in pain.
You're probably tired.
You're dealing with medication.
You're dealing with financialstruggles.
It's expensive to be sick.
(04:03):
And people always complain abouthow expensive it is to be
healthy and to eat healthy food.
And all of that, I would arguethat it's a lot more expensive
to be sick.
And, you know, I think the costis much greater too than just
financial.
I think you're missing out onmemories and adventures and all
of those things, you know, tobuy by being sick.
(04:26):
And so it's just reallyimportant.
And so I wanted to have anepisode today where we're
talking all about.
Does your gut health impact yourweight?
And the answer is yes.
Shocking.
Gut health impacts everything inthe body.
If that's one of the reasons Igot into it is because just
addressing gut health can fix somany other issues.
(04:47):
It's like, if you're wanting totear down this building of
chronic disease.
Fixing your gut health is liketaking a wrecking ball and just
like tearing down most of thatbuilding just in one fell swoop.
And then you can go in with achisel and hammer and fine tune
and adjust anything else that'sleft standing.
Once you deal with gut health.
But it's really important.
(05:08):
And I can't remember thestatistic off the top of my
head.
I should have looked it up, butit's something like 50% of
Americans are also strugglingwith chronic digestive symptoms.
So it's a high number, you know,with people who.
Are dealing with that.
And there definitely is someoverlap there between people who
are overweight or obese dealingwith chronic illness, dealing
(05:28):
with chronic digestive symptoms.
And it's just really notcomfortable, right.
It's not a life I would want tolive.
And there are ways that we canchange that and shift that.
And the answer is not just takea medication and then continuing
to add new medications to bettermanage your condition and then
take additional medications tooffset the side effects of those
(05:50):
other medications and all ofthat.
Like, there are other ways, andI hear every day from people.
Who are feeling better, who arehealing from these chronic
diseases and improving, or atleast stabilizing and not
continuing to get worse.
So that is a real possibilityfor you.
Okay.
So.
(06:11):
Let's just talk a little bitabout how are the different
ways, how so gut microbiome, guthealth does impact weight.
Yes.
Check.
Studies have shown this.
There have, has been research onthis.
It's pretty new research.
It's emerging research.
We don't have all the answers,but we do have some answers.
Okay.
So first of all, we know thatdifferent types of bacteria
(06:36):
impact people differently.
There've been studies that havelooked at.
Identical twins and one wasobese or overweight and one was
normal weight and they looked attheir microbiome.
And consistently the obese oroverweight people have a
microbiome.
That looks different.
There are different things incommon with people who are obese
(06:58):
and overweight in theirmicrobiome than people who are
at a normal weight.
Okay.
Bacteria impact how we'redigesting and absorbing
different nutrients,carbohydrates, fats, all of
that.
And so if you have differenttypes of bacteria, you know, you
may increase, you may have anincrease in the types of foods
that you are able to absorb.
(07:19):
So you may be actually absorbingmore fat.
Absorbing more carbohydrates,even though you're eating the
same amount as somebody else whohas a microbiome that has a more
healthy profile than what youhave.
Does that make sense?
So even though you can eat theexact same as somebody else, if
your microbiome.
Is, you know, slanted towardthis overweight, obese.
(07:40):
Microbiome profile.
You are going to absorb, digestand absorb more of those
nutrients.
And so you see what I'm sayinghere, like, even though you're
eating the same amount assomebody else who digest absorbs
less and they're going to.
Gain less weight from eatingview, Zack, same thing.
How fair is that?
Not fair.
(08:00):
I know, but we can fix yourmicrobiome.
So that's the good news.
Second of all, there's a lot ofinflammation associated with gut
health.
You know, any time that someonehas inflammation in their body,
I always expect them to alsohave inflammation in their gut.
And this can come from a varietyof reasons.
(08:20):
Again, a lot of the time it'sgoing to come from an imbalance
in your microbiome or, you know,not having enough diversity All
of that.
And so.
Whenever that happens wheneveryou don't have enough good
bacteria and your microbiome, oris imbalanced or it's called
dysbiosis.
Or you don't have enough goodtypes.
(08:41):
Like everything is just low.
It really reduces how many shortchain fatty acids are produced.
So you may have heard of some,one called The rate or these are
all types of short chain, fattyacids.
And these are actually thingsthat your good bacteria make as
they break down the food thatyou eat.
And the cool thing about theseshort chain fatty acids is
they're like the building blocksfor your healthy gut lining.
(09:05):
Okay.
Your gut lining has to behealthy.
They're like the bouncer at theclub that decides who gets into
your body and who doesn't.
And so if those short chainfatty acids, aren't there, the
bouncers at the club or off dutyand things can get into your
body that should not be there.
And your body is like alert,alert.
These should not be there.
So security inside the clubsgoing crazy, trying to find the
(09:26):
bad guys.
Do you get my like club analogyhere?
It's the most.
Like relatable thing, but I cancome up with.
And so your immune systembasically gets turned on and you
have increased inflammation inyour gut and also the rest of
your body, which can increaserisk of chronic disease can
increase.
General inflammation and weightgain, like, think about whenever
(09:46):
you have a cut on your arm orsomething, it gets red and kind
of swollen, right.
That's inflammation.
And so if you have these guyscirculating all throughout your
body, Your whole body is justinflamed and irritated and angry
and you know, painful, honestly.
So having enough good organismsin your gut, making those short
chain fatty acids keeps your gutlining happy.
(10:08):
All of your bouncers are onstaff, ready to report for duty
and do a great job.
Keeping things where they needto be.
They also can help Reduceinflammation by helping to
digest phyto nutrients wereflavonoids, which are a type of
fighting nutrients.
So.
Phytonutrients are specialnutrients from plants there.
(10:31):
What a lot of the time givesdifferent plant plant foods,
their colors.
So the blue and blueberries, theorange and carrots.
The green and kale or lettuceit's these phytonutrients and
they're so powerful.
They're really, really powerfulantioxidants.
But help reduce inflammation inour body.
But we need our good tummy bugsto help us break them down so
(10:54):
that we can then absorb them.
So if you don't have the righttype of organisms in your gut,
You're not breaking down thosenutrients, even though you're
eating them, you're not able toutilize them all the way.
And so again, like you can havean increase in oxidative stress,
which is inflammation basically.
And even though you're eatingmaybe an anti-inflammatory diet,
(11:17):
which over time would helpchange your microbiome as well.
But in the beginning, You'reyou're maybe not going to see
those benefits as much, even ifyou are eating healthier foods.
And then the third way is youknow, if you're not having the
right kinds of organisms there'ssomething called LPs or
lipopolysaccharide, and this isactually a toxin that isn't
(11:38):
certain, you know, types ofbacteria, cell wall that are not
helpful.
Bacteria and they can actuallybreak down that gut lining.
And they can actually impactyour mitochondria and how you
produce energy.
And it can cause actuallysomething called metabolic
endotoxemia, where yourmitochondria are not producing
energy correctly.
(11:58):
Which affects how many caloriesyou burn basically.
So, and again, it's kind of likea one-two punch here.
If you have too many of theseLPs bacteria, they're normal to
be there, but if you have toomany of them, you're also
probably not having enough ofthese short chain, fatty acid
producing bacteria.
And so you have a lot of the notgreat ones and not enough of the
(12:20):
good ones.
And so you're get lining.
Isn't able to repair itselfbecause it doesn't have those
building blocks.
So short chain, fatty acids.
And you have an increase in theLPs, the lipopolysaccharides,
which is actively tearing downyour gut lining.
Okay.
So you have like, it's gettinghit from both sides here,
basically.
And then, you know, there's alsobeen shown.
(12:42):
Certain, you know, bacteriadirectly impacting.
Insulin resistance.
And those are called Akkermansiaand bifido bacteria
specifically.
They, those are like the natureis GLP one that you may have
seen ads for that I talked aboutat the beginning.
Those specific strains are goodbacteria.
(13:03):
Akkermansia actually has beenshown that people who are cancer
patients receivingimmunotherapy.
Respond much better to thatimmunotherapy, if they have
abundant levels of the goodbacteria Akkermansia which also
helps with you know, The insulinresistance and insulin
sensitivity and everything too.
So those are just two specificstrains.
(13:24):
Like I said, the research ispretty new on this, so it's
still emerging, still coming outas far as like.
What helps?
What does it help?
What, what do we need to knowhere?
But those are just a couple ofspecific examples for you.
And then also last bacteria inyour gut can actually control
your hunger hormones.
And the ones that arebeneficial, like for all of the
(13:47):
reasons I listed above tend tohelp you feel more satisfied,
faster.
From food and not get as hungryas fast.
And then the ones that are moreinflammatory and not as helpful,
you're not going to feel as fulland satisfied from eating.
And maybe you're going to feelmore hungry more quickly.
So you can see here, there's afew different ways that this
(14:07):
microbiome can impact your gut.
So you've got different types ofbacteria.
You know, effecting how muchnutrients are absorbing and
digesting.
You've got inflammation, eitherincreased inflammation or
reduced inflammation in yourbody, depending on what your
microbiome looks like.
And then you've also got thecontrol of the hunger hormones
from different types oforganisms.
So those are three differentways.
(14:29):
That your microbiome isimpacting your weight either for
better or for worse.
Okay.
So if you're not convinced byright now that you need to go
take a close look at your guthealth.
If you're dealing with weightissues.
Go back and relisten.
And do some research on your endtoo.
Don't just ever take my word forit.
Like, I want you to usediscernment and wisdom, and I
want to start a spark in you togo research and learn more and
(14:52):
take control of your health.
So, what do you guys do?
What do you need to do with thisinformation to kind of get
things back on board?
Okay.
First of all.
Sit down and have heart to heartwith yourself.
Write out.
What are your goals?
What do you want your life tolook like?
If you're one of those, youknow, 50% of Americans
struggling with a chronicdisease you know, what do you
want your life to look like?
(15:13):
Do you, are you satisfied withhow things are right now or do
you really want to change andreally try and spell out what
that looks like for youspecifically?
This is going to keep youmotivated as you continue to
make those changes in yourlifestyle, because most of these
things are through lifestylechanges, right?
It's changing how we're showingup in this world.
(15:34):
So that takes me to, the secondthing that you can do is making
those lifestyle changes.
So eating a diet that is goingto help those good tummy bugs
thrive so rich in fiber rich,and find a nutrients to really
encourage that shift.
Changing how you're doing otherlifestyle things.
Are you sleeping well, are youmoving throughout your day?
Are you getting exercise?
Are you managing our stress?
Well, Are you exposing yourselfto a lot of environmental toxins
(15:57):
through personal care productsand all of that.
Start making some shifts.
And then third own the processand enjoy the journey of
transformation.
Don't be so focused on the endgoal that you lose motivation.
If you can't see results in liketwo days.
Okay.
Really fall in love with thetransformation of you becoming
(16:17):
this new and improved version ofyourself.
This more vibrant and morehealthy.
Okay.
That is how you really get thelasting results.
Go back to that first step whereyou're really envisioning what
you want your life to look like.
And hold on to that.
Whenever you're feelingstruggle, you know, like you're
struggling or feelingfrustrated.
And then the fourth one is setsome boundaries.
(16:38):
Manage your time, say no moreoften and recognize if something
is getting worse.
Again, recognize what's shiftedthat you need to go back and
refocus on again to get you backon track.
Okay.
If all of that feels soundsgreat, but it feels
overwhelming.
This is exactly what I help myclients with in my signature
six-month program, gut rehab.
(17:00):
I would love to talk with youabout that.
If this is something that you'reinterested in and feel like you
need some help with.
Follow me over on Instagram.
I'm going to drop my handle inthe notes below.
Send me a message and let'schat.
I hope that this episode hasbeen empowering and educational
for you guys.
I'd love to know what questionsyou guys have, what you thought,
all of that.
(17:20):
And we'll talk soon.
Thank you so much for listeningto the entire episode.
I hope you are feeling inspiredand empowered to take bold
action towards your healthgoals.
If you enjoy what you heard,don't forget to follow my show
so you never miss a new episode.
And it would mean the world tome, if you left me a review, so
(17:43):
others know what to expect frommy show.
Last, get in touch.
Let me know what bold actionyou're taking.
Let me know how you're inspired.
Follow me on Instagram@the_healthygut_dietitian.
I've put a link in my show notesfor you, so you can simply click
and follow.
Come say hi, I respond to all mymessages and I can't wait to get
(18:05):
in touch.
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