Interesting Ways to Optimise Your Metabolism?
Our metabolism is mainly governed by our gut bacteria. Pathogenic bacteria can cause inflammation, which could increase leaky gut (intestinal permeability), which can also impact our brain, causing cravings and hunger. Beneficial bacteria, on the other hand, create short-chain fatty acid production, which regulates fat cell receptors, releasing leptin which is the hormone that creates a feeling of satiety. A leaky gut can also cause ghrelin levels to remain high, and this hormone activates hunger signals via a gut-brain connection.
Beneficial bacteria also create AMPK which can influence changes in hunger and satiety, as well as impact how cells use and store energy. Keystone beneficial strains that govern metabolism include Akkermansia, Bifidobacterium longum, Bifidobacterium Infantis and Faecalibacterium prausnitzii. These bacteria play many key roles in improving our immune, metabolic, and overall health markers. Using spore-based probiotics to remove pathogens could make way for beneficial species like these, which may improve weight management.
Practical Tips to do this
- Diversity is the spice of life! Aim to eat a diverse array of colourful fruits and vegetables every day. This will feed our beneficial bacteria.
- Practise time-restricted eating (TRE). The magic number appears to be 12-/12 to16/8, so eating within an eight-hour window. This is not only good for our hormone, weight, and insulin management but it may also increase levels of akkermansia.
- Increase resistant starches as they are not broken down in the small intestine, but instead travel to the large intestine where they are consumed by our gut bacteria.
- Try consuming more fruits and vegetables that you don’t usually eat as this will feed a larger array of our gut microbiome. The larger the diversity of foods, the larger the diversity of beneficial bacteria.
- Avoid antibiotics where possible. Often it is a necessity to take these, but 1-3 courses in a year can drastically impact our gut microbiome.
- Caution with industrially raised meats and animal products as these will contain the by- products of antibiotics fed to the animals.
- Prevent leaky gut. This step can be achieved through strengthening the lining of the gut by using targeted amino acids and supplements.
- Getting out in nature. Nature is thriving with microbes that will enhance our microbiome.
- If you have a pet, especially a dog! Great!
- Give and receive more hugs! This can lower your chances of getting cold and flu infections by up to 35%!