Episode 194: The Secret Connection You Need to Know About Gut Health & Weight Loss

[00:00:00] Welcome back to the Back on Track Achieving Healthy Weight Loss, where I help you get on track and stay on track with your weight loss journey. I'm your host, Dr. Alicia Shelly. So let's get started.

[00:00:28] Welcome to the Back on Track Achieving Healthy Weight Loss podcast. I'm your host, Dr. Alicia Shelly. So today we're diving into a hot topic that many people don't realize can make a huge difference in your weight loss. We're talking about your gut microbiome. Now you may not realize that March is the Colonoscopy Awareness Month.

[00:00:51] So if you haven't gotten your colonoscopy, you're here in America, you're at age 45 and older, well then it is time. So it's important that you get that, speak to your doctor so they can get you plugged in, especially if you have a family history of colon cancer or colonic polyps, then you definitely need to be seen and especially speak to your doctor. But today we're focusing on that gut microbiome.

[00:01:19] That's right. There are trillions of bacteria, fungi and other tiny microbes living inside your digestive system right now. And believe it or not, they could be the key to helping or hurting your weight loss efforts. So in this episode, we're going to break down what that gut microbiome is and how it impacts your metabolism and cravings.

[00:01:45] And most importantly, what you could do to support a healthy gut and help your weight loss. So let's jump in. Now, your gut microbiome is like a bustling city of bacteria, viruses and fungi that live mostly in your large intestine. These microbes help with digestion of food and produce certain vitamins and even regulate your immune system. But here's where it gets interesting. Your gut microbiome also can affect your metabolism.

[00:02:15] How much energy you extract from food and how your body stores fat. Research has shown that people who are overweight or living with obesity often have less diversity in their gut bacteria compared to lean individuals. This imbalance is called dysbiosis and can trigger inflammation, insulin resistance and even make you crave unhealthy foods.

[00:02:41] In other words, the health of your gut may influence your waistline more than you think. Now, let's talk about these cravings. Have you ever felt like your stomach is running the show telling you when to eat, what to eat and how much to eat? That's not just in your head. It's your gut microbiomes communicating with your brain.

[00:03:03] Certain gut bacteria can actually influence the production of hunger hormones like ghrelin and satiety hormones that help you feel full like leptin. An unhealthy gut may cause these signals to get out of whack and making you feel hungrier and less satisfied after meals. Also, when you feed your gut mostly sugar and processed foods, you encourage the growth of bacteria that thrive on sugar. And guess what?

[00:03:30] Those bacteria will keep signaling you to eat more sugar. On the flip side, when your gut is filled with beneficial bacteria, they produce short chain fatty acids like butyrate that help reduce inflammation, improve metabolism and regulate your appetite. So how can you start building a healthy gut microbiome that supports your weight loss goals? Well, here are a few practical tips.

[00:03:57] Number one, eat more fiber. Fiber is a food for your gut bacteria, specifically prebiotic fiber found in foods like garlic, onions, asparagus, bananas and oats. These foods help feed the good bacteria in your gut and allow them to grow stronger and more plentiful there.

[00:04:20] Also, number two, it's important to incorporate probiotic foods, foods that contain live beneficial bacteria. Think yogurt with live cultures like Activia, kefir, sauerkraut, kimchi, kombucha. These foods help replenish your gut with healthy microbiomes. Number three, reduce your processed food and sugar.

[00:04:45] Processed foods and artificial sweeteners can decrease the diversity of the gut microbiome and help feed harmful bacteria. Limit these foods when possible. And then number four, diversify your diet. The more variety you have in your diet, especially from fruits, vegetables, legumes or beans and whole grains, the more diverse your gut microbiome will be. And the diversity equals better health.

[00:05:15] And then number five, manage your stress and get quality sleep. Chronic stress and poor sleep can disrupt your gut bacteria. So make sure you're prioritizing rest and finding ways to manage your stress. Whether it's exercise, meditation or journaling, whatever it is that you need in order to manage that stress. And whatever you need to do to get good quality sleep, going to bed on time, making sure that you have like cooler temperature in your bedroom,

[00:05:44] that you shut off all the lights so that you can be able to have good quality sleep will make a difference. So in conclusion, a healthy, balanced gut microbiome can support your weight loss efforts. Gut bacteria influence your metabolism, hunger hormones and even your cravings. Eating a variety of plant based and high fiber and fermented foods can help improve your gut health. And managing your stress and sleep is just as important as what you eat.

[00:06:13] So here's your challenge for the week. Add one new gut friendly food to your meals, whether it's a serving of yogurt with live culture or a handful of asparagus or a small bowl of sauerkraut. Whatever it is, make sure you add at least one new gut friendly food to your meals and then pay attention to how you feel. Do you notice less bloating, fewer cravings or improved digestion? Let's try it out and see.

[00:06:40] So thank you so much for listening to today's episode of the Back on Track Achieving Healthy Weight Loss. I hope this gave you some new insights into how powerful your gut really is when it comes to weight loss. And if you found this episode helpful, please share it with a friend who's on their own health journey. And don't forget to subscribe so you never miss an episode. And I also would love to hear your thoughts. So feel free to connect with me on social media.

[00:07:04] Send me a DM or let me know how we can be of help or if you're interested in any particular topics. All right. Until next time, take care and we'll see you later.