833 - Gut Talk: Is Exercise Good For the Gut Microbiome?

Dr. Ruscio Radio, DC: Health, Nutrition and Functional Healthcare

Dr. Michael Ruscio, DC

Medical, Health, Functionalmedicine, Alternative Health, Health & Fitness

4.5 • 774 Ratings

🗓️ 2 August 2023

⏱️ 19 minutes

🔗️ Recording | iTunes | RSS

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Summary

Is exercise good for the gut microbiome?

It may not come as a surprise that it is. But not all exercises are equal when it comes to benefiting the microbiome.

Tune in to hear why this non-dietary factor impacts gut health and a research-backed protocol for gut-friendly exercise.

Featured Studies

Continue Learning

Does exercise impact gut health with Lucy Mailing: https://drruscio.com/does-exercise-impact-gut-health/
Signs you’re exercising too hard with Mike T Nelson: https://www.youtube.com/watch?v=JiA4tmh-_wA
How to change your lifestyle: https://drruscio.com/how-to-change-your-lifestyle/
Courses, free guides, and more: https://drruscio.com/resources?utm_source=youtube&utm_medium=link&utm_campaign=drruscio.com_resources

Timestamps

00:00 Intro

01:14 GI anatomy snapshot

05:35 Exercise & the microbiota

08:05 Factchecking the physiology

10:40 Exercise for IBD

11:57 The Protocol

13:08 Moderate-high intensity exercises

13:34 The importance of consistency

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#gut health #microbiota #microbiome

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Music featured in this video: "Modern Technology" by Andrew G, https://audiojungle.net/user/andrew_g

*Full transcript available on YouTube by clicking the “Show transcript” button on the bottom right of the video.

Transcript

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0:00.0	Welcome to Dr. Rousho Radio, providing practical and science-based solutions to feeling your best.
0:15.4	To stay up to date on the latest topics, as well as all of our prior episodes, make sure to subscribe in your podcast player.
0:22.9	For weekly updates, visit Dr.ru Shoe.com. That's D-R-R-U-S-C-I-O.com.
0:30.6	The following discussion is for educational purposes only and is not intended to diagnose or treat any disease.
0:39.6	Please do not apply any of this information without first speaking with your doctor. Now, let's head to the show. What is the number one
0:46.0	lifestyle hack for a healthy gut microbiota? The answer? Exercise. Contestable, but there's some pretty
0:53.5	compelling data that shows us that exercise
0:55.2	can improve not only the health of your gut microbiota, but also many other syndromes and
1:00.9	symptoms like IBS, leaky gut, inflammatory bowel disease, and GERD. However, really importantly,
1:07.7	there is a optimal amount of exercise load that has been shown to reduce leaky
1:12.5	gut, but if you exercise too much, this has also been shown, conversely, to increase
1:19.5	leaky gut and symptoms. So, thankfully, we have a 2023 meta-analysis that answers the question,
1:26.2	what is the optimal loading of this lifestyle
1:28.9	variable exercise for enhanced and optimal gut microbiota health?
1:35.5	Okay, so let's break down how it is that exercise can optimize the health of the microbiota.
1:42.1	And just one thing I want to call your attention to here,
1:44.5	which is the microbiota, as you probably know, feeds off of things like fiber and prebiotics.
1:52.3	So how is it that something that is not feeding the bacterial colony can lead to improvements
1:58.9	in the colony of the bacteria and the function of said bacteria.
2:03.7	Well, this is because there are non-dietary factors that are really important in influencing
2:10.5	the health of the gut microbiota. And one point in particular that's often overlooked,
2:16.5	thankfully it's becoming more appreciated in this conversation, is the importance of your immune system and how the immune system and the microbiota have this cross talk that can either be healthy or, I guess, somewhat adversarial.
	...

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