Gut Health And Fitness: What The Latest Research Tells Us

Much has been made lately about gut health as it relates to your overall health. Because diet is such an important part of your fitness plan, I thought I would address what the science says about gut health given my own experience in the fitness industry as a full-time, professional fitness instructor.

Many trends have come and gone in the fitness industry. While I wouldn’t consider gut health necessarily a trend, I do feel that people can over focus on it and neglect other important areas of their wellness plan (sleep, hydration, stress management, etc.). That being said, gut health is important and the latest research shows just how much; and, your sleep, stress and fitness will impact your gut microbiome, and vice versa!

Because at Body Renew we teach all of our members how to get the most of their gym routine, I want to break down what you need to know, what the research says, and what you should do about it to make sure a healthy gut is part of your fitness routine.

Oh and if you’re in a colder environment like we are here in Anchorage, Alaska, I have a few special tips specifically for you weaved into this article.

Here’s What The Latest Research Says About Gut Health and Fitness

I’m a data backed guy, which fuels all of the work I do with clients in my personal training regimens. So forget what the latest viral trend says about gut health. Before you go and spend hundreds of dollars on supplements, here’s what the actual science says.

Exercise and Gut Health Both Impact One Another

The latest studies tell us that exercise, particularly cardio respiratory fitness, can positively influence the gut. Think longer or more intense HIIT style exercises that increase your heart rate. There’s a few reasons for this, one of which is that exercise can reduce inflammation by increasing antioxidants. As it appears, the gut is a big determiner of our overall health and I find it no surprise that exercise again strikes here with positive influence. I have even seen the research pointing to the benefits of exercise with improving skin elasticity and reducing aging effects. There seems to be no end to the positive impacts exercise has.

Alternatively, the microbes you have may actually impact your motivation to exercise. I came across this article in the other one and I linked to above and this got me thinking. I knew that exercise can influence your healthy gut, but this behavioral impact does surprise me. It’s even more reason to make sure your wellness is dialed in other areas outside of exercise, thereby setting up your workouts for the best success possible.

Now listen, I specialize in fitness and nutrition based on micro and macronutrients that help the body stay in peak shape. I won’t pretend to be an expert in the gut microbiome, but I have observed this in my years of training and diet management for clients; the data I am sharing with you pans out. The more I see people exercise, the more I also see them wanting to change their diet, and the more they diet, the better the fitness. The cycle perpetuates itself, so it make sense to me then that this relationship would exist within the very mechanism that is digesting the nutrition we need.

So which one impacts the other? The short answer: both. And that feedback loop is exactly what makes gut health worth paying attention to.

The Right Kind of Diet is An Essential Component

Just like fitness itself, gut health doesn't operate in isolation; every system in your body is downstream of what you eat. It’s a circle almost and food is a part of that. The better the diet, the stronger your gut, which influences your fitness, etc. You get it, the cycles goes on and each component impacts the other.

Now I see this a lot in the fitness industry with people trying to make their macros. People will fill their diets with protein shakes, protein bars and protein filled ready-made meals. I even saw recently that they now make protein Pop-tarts. Our world is protein galore and this trend is one of my biggest pet peeves.

So many times, science will reveal a good thing (like protein) and people think that and that alone is the answer; it's not. It’s the right kind of protein, the right amount, and the particular way it is prepared for your specific life situation. Further, protein can’t do its work without the right balance of micronutrients, carbs, fats, and hydration, along with Vitamin D absorption and guess what, the gut.

Pro Tip for Alaskans: In the colder winter months, we tend to eat more heartier foods and retain more fat to keep us warmer. It’s part of our biology that exists in order to help us to survive. This kind of diet change can throw off our gut microbiome with an influx of fattier foods. When the winter months start to hit, plan your meals ahead and be extra vigilant with measuring your macros (I am a personal trainer after all, so I never skip the chance to remind you) and add in micro nutrients with whole foods intentionally. It can help prevent the winter blues as well! Happy gut, happy life.

Fermented and probiotic rich foods to add to your diet for a healthy gut (talked about more below). Credit: ScienceDirect

The Role of Supplements

Please also remember that the role of supplementation is in the name. They supplement, not lead, not form the foundation, but act as a helper. Before you start supplementing, get your diet in check. This is really the approach you should take with any fitness goal, not just a healthy gut.

I will talk a little more about overall healthy foods that I have found have positively impacted my mood, gut and wellness, and ones that data tells us does as well.

Knowing all of this, once you have a healthy diet and fitness regimens, if you would like to start adding in some supplements, here are two supplements I would recommend you can add into a healthy diet:

AG1: I love this one because you can find it at many local Costcos, including the one here in Anchorage! I do notice a big difference adding this into my daily diet. A greens mix like this that’s full of antioxidants and has probiotics in it can be great for your gut. I like this one because it isn’t full of sugar and has great micronutrients in it. It doesn’t have to be this brand, but look for ones with similar quality ingredients.

Colostrum: For my coffee drinkers, this is a great way to add this to your diet (make sure you don’t go too heavy on your coffee though, more on that later). There are several brands popping up now, but as always, I advise my client to go for smaller labels that focus on quality.

Pro tip for Alaskans: Because we are short on sun in the winter months, and many of us tend to stay indoors, try to get as much Vitamin D naturally by taking a walk every day when the sun is out. Also, it’s wise to add in a quality Vitamin D supplement, as this will help your overall wellness and gut health.

Remember: The right kind of supplements can help, but don’t forgo whole foods and fermented products. With that, let’s dive into food, as well as an overall checklist I created for you to help get your gut back on track.

Your Checklist for a Healthy Gut

Okay, I’ve talked for a while now about nutrition. Let’s bring this all to a head with a checklist I’ve created to help fuel your success and capitalize on a healthy gut. By category, here are some things to do on a daily, weekly and monthly basis. 

Exercise

Of course! If you struggle with fitness, consider joining a community like the one we have here at Body Renew Alaska. Our coaches, like myself, can help you stay accountable and on track. Exercise truly is essential to your gut health, including a healthy balance of higher intensity sessions.

Whole Foods

This is a must. Try to cook most of your meals, count your macros, and incorporate single ingredient foods without added fillers. Use organic when possible to avoid pesticides, another inflammation contributor to an unhealthy gut. Make sure your food is colorful, with plenty of fruits and vegetables balanced in. Look for ways you can add them into meals you already enjoy, such as using cauliflower rice, even just partially, with a rice-based meal. Get creative!

Pro tip for Alaskans: If you’re having a hard time finding local fruits and vegetables, consider ordering from Arctic Harvest and Johnny’s Produce. Both deliver from local Alaskan farms, giving you the freshest quality while you support local businesses.

Fermented Foods and Probiotics

Fermented goods like kimchi and sauerkraut have been part of culture and diet for years, and now I see why. Not only do their sharp flavors cleanse the palate, they introduce live bacteria that support digestion. They can also help reduce visceral fat, improve bloating, and keep inflammation at bay. I found this list here for you to reference and ensure you layer in some of this probiotic rich foods into your diet.

Reduce Cortisol Levels

This is a big one as high cortisol levels can deteriorate your health, including your gut. Try to find ways to limit stress in your life, especially by getting plenty of sleep. Set yourself up for success and reduce the morning mania by planning out the night before, reviewing your calendar, and limiting the amount you take on to the best of your ability. The more margin you give yourself, the better you are to adapt to life’s unexpected twists and turns.

Limit Sugar

This, along with processed foods in general, will deteriorate your gains (in the gym) and with gut health rapidly. Man made foods like this are designed in a way that taste great, but are so concentrated they become highly addictive and very hard to absorb. Your gut digestive system works overtime to break it down, and then once it does, there’s not many solid nutrients for your body to digest. That turns into a lot of work for a lot of waste, harming your guts’ efficiency. Follow the 80/20 rule where 80% of your meals are whole foods, leaving some room to treat yourself to some of your favorite indulgences.

Limit Other Inflammatory Foods

Coffee lovers, this one is going to be controversial, and don’t come after me, but do try to limit your caffeine consumption. Coffee is a stimulant and too much can increase your cortisol levels and harm your gut. Try to limit yourself to a cup a day, or add in some decaf, and keep your coffee low mold and pesticide free. Again, keep moderation at the forefront here along with fatty foods, high amounts of red meat, and any processed foods.

Feel It In Your Gut!

As I wrote this, I was amazed at some of the research I uncovered, especially with how much it impacts the training I do with my own clients! Part of what makes a great fitness program, or just a day in the gym, is the way you feel. If your body feels great, including your gut, you're going to have a better gym day.

This kind of practice also transfers into so many other areas of your life. I frequently see my personal training clients build confidence that helps them succeed in their career, their personal lives, and their health.

Don’t underestimate the role a healthy gut can make. If you’re an Alaskan local, need that extra push and are ready to get started, fill out the form here for a free consultation; I see all of those inquiries. I will be ready and waiting to help you go and get your fitness on track!

About The Author

Jay has been a personal trainer now for over a decade. He is one of our dedicated personal trainers here in Anchorage at Body Renew, where he now trains clients of all ages and experience levels to get into the best shape of their lives.