Author: Allie Mendoza

Numerous research studies have shown that improving gut health can make it easier for people to lose weight and keep it off.

This could be a major game-changer for millions of people that are overweight or obese… and failing to lose weight.

Read on to learn 6 tips on how to improve gut health quickly and lose weight for good…

Gut microbes impact every aspect of human health. They have a powerful influence on your metabolism, digestion, immune and inflammatory responses, satiety, appetite, food intake, fat storage, mood, sleep, learning and memory. They influence fat loss and weight loss as well as weight gain and obesity.

The obesity epidemic is one of the most important health crises facing the world today.

Overweight or obese individuals have increased risk for many diseases that can lead to dying prematurely. According to the Centers for Disease Control (CDC), these include high blood pressure, heart disease, diabetes, sleep apnea and high cholesterol as well as some cancers.

According to the National Cancer Institute, cancers associated with being overweight or obese include breast, ovarian, uterine, upper stomach, liver, gall bladder, kidney, prostate, colon and rectal cancers.

Most people are motivated to lose weight because they want to avoid serious health risks and dying prematurely. But, many end up failing.

Why is it so hard to lose weight… and keep it off?

Did You Know?

Studies have shown that improving gut health can prevent weight gain and obesity. In addition, it can help you increase weight loss and metabolism as well as prevent obesity-related cancers and diseases.

If you want to improve your gut health and lose weight faster, go here to find out more…

Changes In Our Modern Environment Make It Easy to Gain Weight and Make It So Much Harder for People to Lose Weight

We’re living in an obesogenic environment. It promotes weight gain and blocks weight loss. So, it causes obesity.

Unhealthy eating and sedentary lifestyle make it easy to become overweight or obese.

People all over the world are spending more time being sedentary or physically inactive. Lack of exercise and physical activity contribute significantly to the growing obesity epidemic worldwide.

What makes matter worse?

Excessively tasty foods are available everywhere. They’re low in nutrients as well as high fat and high in calories. They’re manufactured to be incredibly pleasing to eat. They’re usually available in huge portion sizes; so, they encourage over-eating and over-indulgence.

Our environment is a powerful barrier to eating healthy and losing weight…

There’s frequent advertising for fast food, restaurant and junk food that provides constant triggers for consumption. In addition, many fast food joints are open 24/7 and some offer easy meal delivery.

Changes in our modern society make it easy to gain weight and make it very hard to lose weight.

For many years, this was the reason why losing weight was almost impossible for most overweight and obese individuals.

Until now…

Surprising scientific discoveries on the influence of gut health on weight loss as well as prevention of weight gain and obesity can offer hope for millions of people worldwide.

Yes, it’s true…

Having a healthy gut microbiota can make weight loss easier for overweight and obese people. It’s finally possible for most people to lose weight and keep it off… even if they’ve failed many times before.

This could be a gamechanger for millions of people dealing with obesity-related diseases and risk of dying prematurely…

What’s the Microbiota? How It Differs From the Microbiome

The microbiota consists of approximately 100 trillion microorganisms that naturally live throughout the human body.

Each individual has about 10 trillion human cells and 100 trillion cells of microorganisms. Since our bodies are made up of mostly microorganisms, it’s not surprising that our microbiota has a significant influence on every aspect of our body’s physiological functions.

The largest numbers of microorganisms are found in the small and large intestines; they’re called the gut microbiota.

The human gut microbiota has more than 1,000 bacterial species along the entire gastrointestinal tract, but most are located in the large intestine. Bacteroidetes and Firmicutes make up 90% of the species of bacteria.

Some people use the terms microbiota and microbiome interchangeably. But, they have a crucial difference:

• Microbiota is the community of microorganisms (such as, bacteria, fungi, viruses and other microbes) throughout the body.
• Microbiome is the collection of genes within the microorganisms in the microbiota that can influence every aspect of human health.

Why You Need to Learn How to Improve Gut Health: The Gut Microbiota Influences Every Aspect of Human Health

Why is it important to learn how to improve gut health? The gut microbiota influences every aspect of human health. It has a powerful influence on your metabolism, digestion, immune and inflammatory responses, satiety, appetite, food intake, fat storage, mood, sleep, learning and memory. A healthy gut influences weight loss as well as well as prevention of weight gain and obesity.

Each individual is made up of mostly microbes; there are 100 trillion microorganisms throughout the human body compared to 10 trillion human cells. The community of microbes are located mostly in the large intestine, called the gut microbiota.

Every aspect of human health can be influenced by the gut microbiota:

It’s essential for metabolism, digestion, detoxification of toxic compounds, immune and inflammatory responses. It’s remarkable that 70% of the body’s immune tissue lies within our gut, called the gut-associated lymphoid tissue (GALT).

It has a role in the regulation of hormones, such as, insulin, ghrelin, leptin, gastrin, somatostatin and cholecystokinin. So, it can influence satiety, appetite, food intake and fat storage. (Gomes et al., 2018)

It has an important role in production of neurotransmitters (such as, dopamine, serotonin, gamma aminobutyric acid (GABA), norepinephrine and acetylcholine). It impacts the regulation of the gut-brain axis response. So, it can influence mood, sleep, learning and memory.

• GABA plays a key role in anxiety and depression.
• About 95% of serotonin is made by the gut bacteria.
• Gamma aminobutyric acid (GABA), norepinephrine, serotonin and acetylcholine are made in the gut as well as the brain.

Short chain fatty acids (SCFA) are produced by microorganisms in the gut microbiota by breaking down and fermenting non-digestible fiber and complex carbohydrates.

• SCFA (such as, acetate, propionate and butyrate) have beneficial effects on human immunity, gastrointestinal epithelial cell integrity, lipid metabolism, glucose homeostasis and appetite.
• SCFA have beneficial effects on body weight, insulin sensitivity and glucose balance.

Bacteria in the gut microbiota can make polysaccharides, amino acids and vitamins (such as, vitamin K, vitamin B1 and vitamin B12, biotin and folate) which are essential for human host metabolism.

An unhealthy gut microbiota (due to overgrowth of harmful microbes) leads to an unhealthy human host…

Since the gut microbiota affects every aspect of human health, disturbances in their function can lead to disorders and diseases.

The gut microbiota has a major role in development and prevention of obesity, diabetes type 2, cardiovascular diseases, bowel disorders, immune and infectious diseases as well as certain cancers and other diseases.

The Relationship Between the Gut Microbiota and Human Health Is a Two-Way Street: By Improving Your Gut Health, Your Gut Microbes Can Help You Avoid Obesity, Cancer and Other Diseases

The gut microbiota has a mutually beneficial symbiotic relationship with its human host. This means that when the gut microbiota is healthy, the substances produced by the community of microorganisms in your intestines benefit both your health and the microbiota.

When the gut microbiota is unhealthy, bad bacteria can grow instead of the good bacteria. This can harm both your health and the community of microorganisms in your gut.

The microbiota consists of microbes that are both helpful and potentially harmful. Most are symbiotic; so, they benefit both the human body and the microbiota. Some microbes are pathogenic and promote diseases.

In a healthy body, symbiotic and pathogenic microbes coexist without any problems.

However…

If that balance is disturbed due to certain diets, prolonged use of antibiotics, unhealthy lifestyle or environmental changes… an imbalance of composition and diversity of microorganisms occurs. This is called dysbiosis.

This imbalance can lead to overgrowth of harmful microorganisms that results in the human body becoming more susceptible to diseases.

Changes in the composition and diversity of the microbiota are associated with several diseases, such as, obesity, coronary heart disease, type II diabetes and altered blood glucose. These changes are also observed in gastrointestinal disorders such as, ulcerative colitis (UC), Crohn’s disease (CD) and irritable bowel syndrome (IBS).

There’s a clear pattern shown in the results of the studies. Research findings from human studies confirm laboratory animal findings…

INCREASE in diversity and composition of the beneficial microorganisms (good bacteria) was associated with prevention of development of obesity and chronic diseases.

The opposite was observed when there was DECREASED diversity and composition of the good bacteria; was associated with development of obesity and chronic diseases.

How to Improve Gut Health: Your Diet Can Influence the Gut Microbiota

Your diet plays a large role in determining what kinds of microorganisms live in the large intestine. A high-fiber diet influences the diversity and composition of microorganisms in your gut. By feeding the good bacteria with fiber that they can use for fuel, this can help them multiply. This means that a larger number of them can produce substances that are essential for human health. Lack of fiber in your diet can lead to an overgrowth of the bad bacteria in the gut. This imbalance in the composition and diversity of the microbiota is associated with several diseases, including, obesity, coronary heart disease, type II diabetes, altered blood glucose and bowel disorders.

Numerous studies have provided scientific evidence that keeping your gut healthy is crucial for staying healthy…

Human host genetics influence the composition and diversity of microorganisms in the gut microbiota.

In addition, lifestyle and environmental factors, such as, exercise, diet, sleep, stress, antibiotics and medications as well as country of origin and life events (including puberty, ovarian cycle, pregnancy, menopause and aging) influence the composition and diversity of microbes in the large intestine.

All of these factors create a unique microbiota in every individual. It’s like having a unique “fingerprint” specific to your genetics, lifestyle and environment.

Your diet plays a large role in determining what kinds of microorganisms live in the large intestine…

A high-fiber diet influences the diversity and composition of microorganisms in your gut.

By feeding the good bacteria with food that they can use for fuel, this can help them multiply. This means that a larger number of them can produce substances that are essential for human health.

In addition, this prevents overgrowth of the bad bacteria… which limits the harmful substances that they produce.

How does this happen?

Non-digestible dietary fiber can only be broken down and fermented by enzymes from microorganisms living in the large intestines. Short chain fatty acids (SCFA) are released as a result of fermentation.

Release of SCFA lowers the pH of the large intestine. In turn, this acidic environment determines the type of microorganisms that would survive.

The acidic environment limits the growth of some harmful bacteria like Clostridium difficile (C-diff). In contrast, health-promoting microorganisms in the gut microbiota are allowed to survive and thrive.

Studies have shown that gut health has significant impact on metabolism, weight and human health.

An unhealthy balance of microbial diversity and composition of microbiota (called dysbiosis) is associated with changes in gastrointestinal peptides (gastrin, cholecystokinin, somatostatin and ghrelin). These changes lead to decreased satiety as well as increased appetite and food intake.

A healthy balance of gut microbiota can prevent or reduce development of obesity and diseases.

WARNING: Consult your physician before making any changes to your diet and lifestyle or before taking any supplement. Any health improvement or weight loss may require your healthcare provider to reduce, stop or make changes to your medications.

Want to Improve Your Gut Health and Lose Weight FASTER?

Studies have shown that improving gut health can prevent weight gain and obesity. In addition, it can help you increase weight loss and metabolism as well as prevent obesity-related cancers and diseases.

If you want to improve your gut health and lose weight faster, go here to find out more…

6 Tips On How to Improve Gut Health Quickly and Lose Weight For Good [Based On Science]

Your gut health is extremely important for weight loss and every aspect of your health.

Studies have shown that an unhealthy diet, lack of exercise, sleep deprivation and chronic stress can disrupt the diversity and composition of microorganisms in the gut. An unhealthy balance of microbes in the gut can lead to weight gain, obesity and chronic diseases.

Your diet plays a large role in keeping your gut microbes healthy.

However…

If you only focus on eating a healthy diet, it will be HARDER to achieve lasting weight loss. Why? Your unhealthy lifestyle will continue to damage your gut health… which can lead to weight gain and obesity.

Here’s a better way…

You can increase the effectiveness of your gut-healthy diet by reducing stress, getting regular exercise and getting good quality sleep. This can make it EASIER to lose weight, prevent weight gain and obesity as well as chronic diseases. So, you can achieve lasting weight loss and health improvement.

Want to supercharge your results?

You can improve your gut health and weight loss FASTER by increasing your intake of probiotics (with live good bacteria) as well as prebiotics (that feed the good bacteria in the gut).

The use of probiotics and prebiotics has been shown to improve the balance of bacterial composition and diversity in the gut.

In addition, studies have shown that using probiotics improved weight loss as well as reduced visceral fat and body fat.

What’s different about this weight loss strategy?

Unlike most strategies for losing weight, you don’t have to live a healthy lifestyle BEFORE you can improve your gut health and lose weight.

Instead, you can achieve LASTING weight loss as a SIDE-EFFECT of improving your gut health.

What’s even better?

Any improvement in your gut health can make it easier for you to live a healthy lifestyle.

How does this happen?

A healthy gut has a role in the regulation of hormones (such as, insulin, ghrelin, leptin, gastrin, somatostatin and cholecystokinin) as well as neurotransmitters (such as, dopamine, serotonin and gamma aminobutyric acid (GABA)).

So, improving your gut health can improve your sleep and exercise performance as well as reduce your stress, hunger and appetite.

What’s great about this?

It allows you to be kind and have compassion for yourself while you’re in the process of improving your health.

There’s no need to achieve the “gold standard” for losing weight.

Trying to do everything perfectly right is too hard. It often leads to an all-or-nothing attitude that makes the whole process too miserable.

Instead, you can accept imperfections… and still achieve your goals.

For example…

If you end up eating some junk food or skipping some workouts occasionally… there’s no need to beat yourself up.

Instead, just focus on doing what’s good enough to improve your gut health… most of the time. This is the easiest way to achieve lasting weight loss and health improvement.

Start where you are…

Unrealistic expectations can feel too overwhelming and lead to unnecessary misery.

Every little bit counts. Small changes can lead to big improvements in your health.

Here are 6 science-based tips to improve your gut health and lose weight naturally…

Tip #1. Eat a Plant-Based Diet With High-Fiber

It is well-established that diet has a crucial influence on the composition and diversity of microorganisms in the gut microbiota.

Here are some scientific findings:

A typical high-calorie Western diet with low fiber and high fat leads to an unhealthy balance of microbes in the gut microbiota, called dysbiosis.

Low fiber and high fat diet has been shown to DECREASE intestinal microbial diversity and production of health-promoting short chain fatty acids (SCFA). This was associated with obesity and chronic diseases.

In contrast, dietary intake of high fiber foods (such as, fruits, vegetables, legumes and whole grains) INCREASED diversity and composition of microbes in the gut microbiota. This was associated with reduced weight gain in humans.

Studies have shown that the following diets can improve your gut health by increasing diversity and composition of beneficial microbes in the gut microbiota:

• Mediterranean diet
• Vegetarian diet
• Any plant-based diet which includes fruits, vegetables, legumes and whole grain.

Tip #2. Increase Your Intake of Probiotics

Probiotics contain live beneficial bacteria that are helpful for improving the composition of gut microbiota as well as health of the human host. They can increase the good bacteria in your gut microbiota.

Here are some scientific findings:

Probiotics containing Lactobacillus and Bifidobacterium prevented overgrowth of harmful bacteria in the microbiota.

Studies showed that use of probiotics improved weight loss and other metabolic parameters.

Use of probiotics has been shown to reduce BMI, visceral fat and total body fat.

A clinical study done by Osterberg et al. (2015) showed that probiotics prevented increases in body weight and body fat in healthy males who consumed a high fat diet for 4 weeks.

Overweight and obese adults who received probiotics had significant reductions in body weight, BMI, waist circumference, fat mass percentage and insulin levels compared with adults who didn’t get probiotics.

Use of probiotics by obese individuals on high-fat diet INCREASED beneficial microbes and DECREASED harmful microbes.

Probiotics inhibited fat accumulation, reduced inflammation and insulin resistance as well as regulated neuropeptides and gastrointestinal peptides.

You can increase your intake of probiotics by consuming these foods:

• Kimchi
• Miso
• Pickled vegetables
• Sauerkraut
• Kefir
• Kombucha tea
• Tempeh
• Yogurt with live active cultures
• Fermented soybean milk

Tip #3. Increase Your Intake of Prebiotics

Prebiotic foods are non-digestible fiber and complex carbohydrates, such as inulin, resistant starches, gums, pectins, galacto-oligosaccharides (GOS) and fructo-oligosaccharides (FOS). They feed and promote the growth of beneficial microbes in the host gut microbiota.

Here are some scientific findings:

Studies have shown that prebiotic consumption increased microbial diversity which had beneficial effects on the health of the human host.

Increase in beneficial microbes due to prebiotics resulted in decreased levels of ghrelin (hunger hormone) as well as decreased appetite and food intake. It also resulted in improvements in metabolic outcomes and the gut barrier against disease-causing microbes.

Studies showed that a single dose of prebiotic treatment improved leptin resistance induced by high fat diet. So, it improved the ability of leptin to suppress hunger.

In general, fruits, vegetables, beans and whole grains (such as, wheat, oats and barley) are all good sources of prebiotic fibers.

NOTE: Be aware that a high intake of prebiotic foods can increase bloating and gas production. If you have gastro-intestinal sensitivities, it’s important to introduce these foods in small amounts until your tolerance improves.

You can increase your intake of prebiotics by consuming these foods:

• Apples
• Leeks
• Onions
• Garlic
• Bananas
• Asparagus
• Nuts
• Seeds
• Beans
• Lentils
• Seaweed
• Chickpeas
• Jerusalem artichokes
• Dandelion greens
• Whole grains
• Root vegetables

If you’re eating a plant-based diet, you may already be consuming enough non-digestible fiber and complex carbohydrates. So, you’re already getting enough prebiotic foods to keep your gut healthy.

Tip #4. Exercise Can Improve Your Gut Health. In Turn, Your Healthy Gut Can Help Improve Your Exercise Performance and Results.

Lack of regular exercise is an important contributing factor for the growing obesity epidemic in the United States and worldwide.

Instead of being more physically active at home or at work, people often sit at work using their computers, phones or video communications app.

Instead of exercising, people often watch television and play video games as well as use their smartphones to watch videos, text or connect with family and friends on social media.

Here are some scientific findings:

Studies have shown that exercise increased diversity and composition of microbes in the gut. This was associated with fat loss as well as prevention of weight gain and obesity.

Low-intensity and endurance exercise increased microbial diversity in elite rugby players and other athletes as well as lean and obese individuals.

Studies have shown that aerobic exercise increased microbial diversity in the gut microbiota of athletes.

Increase in beneficial microbes and microbial diversity was also observed in young adults following moderate-to-vigorous physical activity (MVPA).

This was also observed in obese adults following aerobic moderate-to-intense physical activity.

In a study by Allen et al. (2018), sedentary lean and obese individuals participated in a 6-week endurance exercise program, which included 30 to 60 min of moderate-to-vigorous workouts.

Exercise induced changes in the composition and function of the microbes in the human gut microbiota dependent on obesity status and length of exercise. Body fat percentage was reduced in both lean and obese groups.

Exercise can improve your gut health. In turn, your healthy gut can improve your exercise performance and results.

Probiotics contain live beneficial bacteria that are helpful for improving gut health. Probiotic supplementation has also been shown to increase muscle mass and increase exercise performance.

You can improve your gut health by participating in regular exercise and increasing your physical activity. Here are some ideas:

• Aerobic or endurance exercise, such as, brisk walking, swimming, running, cycling, dancing and jumping rope.
• Low-intensity exercise, such as, swimming, yoga, Pilates and cycling
• Moderate-to-intense physical activity, such as:
  • Brisk walking
  • Hiking
  • Jogging
  • Bicycling
  • Mowing the lawn
  • Shoveling snow or dirt in the garden
  • Washing windows, vacuuming or mopping
  • Playing badminton, tennis, basketball, soccer and other sports.

Studies have shown that short workouts can increase metabolism and help you lose weight.

For example, performing as little as 1-minute workouts three times a day had had up to 34% reduction in risk of cardiovascular disease as well as up to 40% reduction in risk or cancer and all-cause death, studies show (Exercise and Sports Sciences Reviews, 2022).

Tip #5. Getting Adequate Amount of Sleep Can Help Improve Your Gut Health. In Turn, Your Healthy Gut Can Help Improve Your Sleep.

Sleep plays an important role in regulation of endocrine function and metabolism.

Here are some scientific findings:

Studies have shown that sleep deprivation was associated with obesity, diabetes, coronary heart disease and inflammatory bowel disease. These diseases have also been linked with decreased diversity and composition of bacteria in the gut microbiota.

Disruption of circadian rhythms due to sleep deprivation induces changes in the community of microorganisms in the intestinal microbiota.

Studies have shown that gut microbiota can be affected by sleep deprivation as little as two days.

Getting good quality sleep can improve your gut health. In turn, your healthy gut can help improve your sleep.

How?

A healthy gut regulates serotonin and gamma aminobutyric acid (GABA). These neurotransmitters can influence sleep as well as mood, appetite and digestion.

The National Sleep Foundation recommends between 7-9 hours of good quality sleep for most people. This can be adequate for optimal functioning.

Tip #6. Reducing Your Stress Can Help Improve Your Gut Health. In Turn, Your Healthy Gut Can Help Improve Your Mood and Lower Your Stress.

In today’s society, most people are inundated with overwhelming stress. If you’re always dealing with stress, your body’s fight-or-flight response is constantly on. In turn, the resulting stress hormones released in your body are chronically high.

Long-term and constant exposure to high levels of cortisol, adrenaline and other powerful stress hormones can disrupt many processes in your body.

Chronically high levels of stress hormones are toxic to your system. They can put you at increased risk for health problems, including obesity, high blood pressure, heart disease, digestive problems, memory impairment, decreased immunity, bowel disorders and worsening of other diseases.

Stress management is absolutely necessary for long-term weight control and staying healthy.

Here are some scientific findings related to stress and gut health:

Physical and psychological stress has been shown to affect the gut microbiota in laboratory animals and humans. It decreased diversity and composition of microbes in the gut. So, health-promoting bacteria decreased and harmful bacteria increased.

Reducing stress can improve your gut health. In turn, a healthy gut can help reduce stress.

A study done by Nishida et al. (2017) showed that supplementation with probiotics (which has been shown to improve gut health) reduced stress and cortisol levels as well as improved sleep and bowel habits in Japanese medical students.

Here are some ideas for reducing your stress:

• Meditation
• Yoga
• Mindfulness
• Tai chi
• Gardening
• Listening to music
• Drawing, painting and other art-related activities
• Dancing and any type of physical activity
• Almost any form of exercise
• Petting a dog and interacting with animals

Conclusion

Studies have shown that an unhealthy diet, lack of exercise, sleep deprivation and chronic stress can disrupt the balance of microorganisms in the gut. An unhealthy balance of microbes in the gut can lead to weight gain, obesity and chronic diseases.

Surprising scientific discoveries on the influence of gut health on weight loss as well as prevention of weight gain and obesity can offer hope for millions of people worldwide.

Improving gut health can make weight loss EASIER and FASTER for overweight and obese individuals…

A high-fiber diet can improve your gut health by increasing health-promoting bacteria and decreasing the harmful bacteria.

Here’s a simple way to get better results…

You can increase the effectiveness of your gut-healthy diet by reducing stress, getting regular exercise and getting good quality sleep. This can make it EASIER to lose weight, prevent weight gain and obesity as well as chronic diseases.

Want to get results even faster?

You can improve your gut health and lose weight FASTER by increasing your intake of probiotics (with live good bacteria) as well as prebiotics (that feed the good bacteria in the gut).

You can achieve LASTING weight loss as a SIDE-EFFECT of improving your gut health.

In turn, your healthy gut can make it easier for you to live a healthy lifestyle. You can improve your sleep and exercise performance as well as reduce your stress, hunger and appetite.

By improving your gut health, you can achieve lasting weight loss and health improvement. So, you can prevent obesity-related diseases that can lead to dying prematurely.

Want to Improve Your Gut Health and Lose Weight FASTER?

Studies have shown that improving gut health can prevent weight gain and obesity. In addition, it can help you increase weight loss and metabolism as well as prevent obesity-related cancers and diseases.

If you want to improve your gut health and lose weight faster, go here to find out more…

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