How Gut Health Affects Weight Loss & Fitness Progress

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While most fitness influencers focus on workouts and protein intake, what is often missed is gut health and how it affects weight loss, muscle and strength gains, and overall fitness progress.

In this article I will discuss inflammation, toxic build-up, bloating, and insulin resistance. My friends, these are SUCH important concepts that are worth paying attention to! My hope is that you get be inspired to shine the light on somethings that are getting swept under the rug.

If you want more support, I have 3 options on how we can work together for a 9/10 success rate. The options are at the bottom.

Now, let’s dive in to this super important, juicy conversation on How Gut Health Affects Weight Loss & Fitness Progress

 

Gut Health and Weight Loss:

 

Seems like a such a no brainer, but alas I still have people telling me they can’t lose that 5-10lbs, and then seconds later they tell me their gut is messed up, or they’re constantly constipated.  See more on constipation in this IG Post. These are important body cues, my friends! So let’s talk about how gut health affects weight loss.

 

  1. Inflammation and Metabolism: An unhealthy gut microbiome will increase inflammation throughout the body. When inflammation rears it’s ugly head, the body will slow down in fat metabolism resulting in difficulties in losing even a small amount of weight, and can infact even contribute to weight gain.
  2. Nutrient Absorption: When intestinal walls are sub optimal, it will lead to bloating, and poor nutrient absorption. It is important to mineralize the body and organs for optimal cellular energy. Read blog: 3 Ways to Decrease Bloating
  3. Toxic build-up in the gut: Un-eliminated stool will result in weight gain & water retention. In fact, this can contribute anywhere from 10-40lbs of excess weight! So, if you are ready to make some shifts, highly recommend joining us in the Optimal Health Membership, where there are specific tutorials and step-by-step guides on how to heal your gut

 

Digestive Health & Appetite:

 

  1. The gut communicates with the brain through the gut-brain axis. This is a 2-way communication signal. When the gut microbiome is imbalanced, it can send signals to the brain that disrupt hunger and satiety cues, potentially leading to overeating and weight gain.

 

Gut Microbiome and Muscle Gains:

 

  1. Nutrient & Amino Acid Absorption: Essential nutrients  such as proteins, carbohydrates, and vitamins, are vital for muscle repair, growth, and overall strength improvement. Poor absorption leads to reduced gains. In my experience, this leads to people thinking they need to train harder, and potentially the beginning of adrenal issues.
  2. Inflammation and Recovery: Gut inflammation hampers the body’s ability to recover from intense workouts. This leads to decreased performance and makes it difficult to implement concepts like progressive overload, which are so beneficial for muscle and strength gains.

 

 

Digestion and Mental Health:

(most of my clients are high achievers)

 

  1. Serotonin Production: Approximately 95% of the body’s serotonin, a neurotransmitter responsible for mood regulation, is produced in the gut. A balanced gut microbiome is essential for maintaining serotonin levels, which in turn influences feelings of happiness, well-being, and the capacity to continue thriving.
  2. Stress Response& Cortisol: A healthy gut can help regulate the body’s stress response, preventing excessive release of stress hormones like cortisol. In contrast, an imbalanced gut may heighten stress and make individuals more vulnerable to the negative effects of chronic stress.
  3. Cognitive Function & Focus: Most of my clients are high-achievers, and I don’t know about you but when my gut is off, I am less productive and less inclined to produce my best, creative work due to all of the above reasons. This can lead to some serious shame stories, and take you down a dark hole of self-sabotage. 

 

 

Gut Microbiome and the Immune System:

  1. Getting sick & Allergies: Are you someone that is sick every other month? Perhaps your gut is the issue due to this intricacy – The gut microbiome educates the immune system to differentiate between harmful pathogens and harmless substances, preventing unnecessary immune reactions (e.g., allergies). Without a healthy microbiome, you gut cannot distinguish between healthy pathogens and germs to they enter the bloodstream and begin attacking cells. Sounds intense I know…
  2. Barrier Function: A healthy gut lining acts as a barrier, preventing harmful substances from entering the bloodstream. A balanced gut microbiome helps maintain the integrity of the gut lining, enhancing the barrier function and reducing the risk of infections.
  3. Immune Cell Activation: Beneficial gut bacteria promote the activation of immune cells, such as T cells and B cells, which are essential for recognizing and eliminating pathogens. A well-balanced gut microbiome supports optimal immune cell function.
  4. Autoimmune Diseases: An imbalanced gut microbiome may contribute to autoimmune diseases by promoting a dysregulated immune response. Conditions like rheumatoid arthritis, Crohn’s disease, and type 1 diabetes are associated with gut dysbiosis.

 

Gut Health and Hormone Imbalances:

 

  1. Insulin Resistance: An imbalanced gut microbiome has been linked to insulin resistance, a condition where the body’s cells become less responsive to insulin. Insulin resistance a BIG reason for lack of progress. The goal is to increase insulin sensitivity by healing the gut, regular meals, and overall lifestyle changes. 
  2. Leptin and Ghrelin Imbalance: Ghrelin, the hunger hormone, and leptin, the satiety hormone, are influenced by gut health. An imbalanced gut microbiome can disrupt their normal regulation, potentially contributing to overeating and weight gain.
  3. Estrogen Metabolism: Have you ever heard of Estrogen Dominance? This particularly shows up in individuals who experience chronic constipation because the gut cannot properly metabolize and eliminate access estrogen which leads to a build up… this is undesirable.
  4. Cortisol and Stress: Chronic stress can impact the gut microbiome and lead to imbalances in cortisol, the stress hormone. Elevated cortisol levels may contribute to various health issues, including weight gain, sleep disturbances, and mood disorders.

 

In conclusion:

There are MULTIPLE ways your gut health is influencing your weight loss, muscle gain, and overall fitness progress. I highly recommend to get disciplined about balancing gut health, digestion, and reducing inflammation.

If you are craving support, check out my online membership, and if you are really ready to move the needle forward without wasting time, check out my 1:1 health coaching.

 

Much love, and always love hearing from you!

Connect on socials, linked below!

 

 

Asma Kassam, BHK, CFST, CSNA

(Bachelor Degree in Human Kinetics, Certified Fascial Stretch Therapist, Certified Sports Nutrition Advisor)

Women’s Health & Fitness Coaching

Fitness Business owner | Community Wellness advocate | Educator | Presenter

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