Could balancing your microbiome be the key to a fitter, healthier life?

Exploring the relationship between the microbiome and physical fitness

Let’s face it – almost all of us have questioned our level of physical fitness at a point, perhaps while walking up a never-ending set of stairs or trying to lift heavy furniture on moving day. Afterwards, we might berate ourselves for not going to the gym enough, for eating that extra square of chocolate, or for ditching the morning run in favour of a sleep-in.

These are all behaviours that contribute to our physical fitness, or lack thereof – but what if we told you there was also a hidden element that could be impacting your health more than you know?

Enter the microbiome, the often-overlooked secret to unlocking our full potential as vibrant, capable, and physically fit human beings. Just like it has a direct correlation with the health of our brain and skin, recent studies have found that the microbiome is linked to our physical fitness.

What is the microbiome?

If you’re new here, the gut microbiome is a complex community of bacteria, fungi, and viruses of which 80% live in the large intestine. There are roughly 100 trillion bacteria present in the average adult, and over 1,000 different species of microorganism with over 5,000 unique strains. Simply put, our microbiome is a delicately balanced ecosystem, which is why it’s easily impacted by factors such as sleep, stress, the foods we eat, drugs and alcohol, and, as we’re discovering, exercise and nutrition.

What’s the difference between a species and a strain? Well, think of a species like the overarching type of organism, such as a dog or a cat. Within this analogy, a strain would then refer to the breed of dog or cat, like a chihuahua or a Siamese.

Maintaining the diversity of our gut microbiome is critical for good health, and conversely, an imbalanced microbiome (known as dysbiosis) can be detrimental to how we feel day-to-day. Changes in the composition of the microbiome have been linked to metabolic diseases like obesity and diabetes, as well as mental health conditions like depression and anxiety. These tiny organisms can also have a huge impact on our inflammation levels, insulin production, glucose levels, and mental health.

Learn more: Common signs and symptoms of a skin microbiome imbalance

Discovering the gut-brain-muscle connection

So, how does it all actually work? 

Think of your body like a two-way highway, with all the major organs and key physiological components connected by roads. Information travels up and down these roads, allowing the brain to communicate with critical parts of the body like our gut and muscles, and vice versa. 

The connection between these three critical areas has been coined the ‘gut-brain-muscle axis’. It’s through these pathways that factors like poor diet, alcohol use, stress, and lack of physical activity can change the composition of microbiota in the gut microbiome. On the flip side, this also means that positive behaviours like exercise and eating nutritious foods can have a significant bearing on the health of our gut, and the rest of our body as a result.

How does exercise affect the microbiome?

Exercise like strength training, HIIT and running can have numerous positive benefits for your microbiome.

Gym junkies will know that having a high percentage of lean muscle mass can do wonders for your health. More muscle means a better metabolism, protected joints, improved bone density, and an increase in energy – just to name a few. So, it’s not surprising that gaining muscle mass through regular exercise can also lead to a healthier, happier microbiome. Recent research shows that consistent exercise is linked to beneficial changes to the gut microbiota (AKA the specific microorganisms present within the microbiome) – namely an increase in both the presence and diversity of good bacteria.

 The same goes for cardio, so if you’re more of a HIIT fan than a weightlifter, you can still benefit. One study monitored a group of athletes and found that the presence of a species of Veillonella bacteria skyrocketed after running a marathon. This microbiota has the potential to break down lactate – a form of lactic acid – which causes shakiness and fatigue during exercise, and use it to produce propionate, which enhances endurance.

Can the state of our microbiome affect the quality of our exercise?

We know exercise impacts the microbiome – but does the same thing apply in reverse? Following the initial research conducted on marathon runners, similar conditions were recreated using mice to confirm whether the presence of Veillonella had tangible impacts on endurance. It found that on average, mice with Veillonella ran 13% longer than mice given different bacteria that didn’t break down lactate. 

The stats also show that dysbiosis can affect our willingness to exercise, so next time you’re feeling unmotivated, perhaps it’s your gut telling you ‘no’! This study found that mice with a healthy microbiome received an influx of the chemical dopamine – which is responsible for motivation and desire – after exercising, but mice experiencing dysbiosis did not. 

The wrap on the connection between the microbiome and our physical fitness is this: the more healthy bacteria present in your gut, the more likely you are to both want to exercise and to perform better in that exercise. Incorporating movement at the levels recommended by the World Health Organisation (WHO) – from 150 to 300 minutes per week – can increase the presence of this bacteria, creating a ripple effect that will see improved physical performance.

Tapping the potential of microbiome-led health products

While many aspects of the microbiome are yet to be uncovered, research in this space is accelerating at an unprecedented pace, as researchers and business owners alike realise this microscopic world holds the key to a better life – including improved health and athletic performance.

If microbiome-led health products like supplements or performance powders are on your radar, let us help bring your vision to life. We work closely with each partner brand to develop and manufacture high quality products that align with your unique goals and vision. Get in touch today and we’ll set you up with a free consultation call.