As more people board the health and wellness ship, many methods to achieve what is perceived as a healthy physique and lifestyle also emerged, each promising to yield unwavering results.

However, there is a surefire way backed by science that will help you reach the level of health and wellness you desire. We’re talking about keeping your gut happy and your body composition in check. 

Curious to find out how the gut can increase your muscle mass, reduce muscle atrophy, and improve muscle development, energy, and health?

Why keep the gut happy?

The answer is simple. It’s because the gut is central to many body functions that affect your health, such as immunity, mental health, digestion, and skin, to name a few. 

It affects all these aspects of your body thanks to the trillions of gut bacteria called the microbiome. The microbiome is a combination of bacteria, fungi, protozoa, and viruses. 

The balance and diversity of the microbiome are essential in keeping the gut healthy. But in some cases, there is an imbalance, like an abundance of bad bacteria. If this happens, you are more prone to develop health issues. 

When we talk about physique and fitness, the gut bacteria inside you plays a major role, and its effects can be seen through your body composition. 

What is body composition?

Body composition is the proportion of fat, muscle, bone, and water in your body. It gives you a clearer picture of your health rather than just looking at your weight or BMI. 

A healthy body composition has a greater percentage of lean mass, which includes your bones and muscles, and a lower body fat percentage. 

The exact percentage of a body composition differs from person to person as we all have different bodies. Measuring this will help you understand health risks and guide lifestyle choices and fitness strategies.

Body composition and the gut: How are they connected?

The gut and your body composition connect in several ways. Their connection mostly has something to do with the balance and diversity of your gut bacteria. In the following sections, we’ll explain to you each of these connections and what happens to your body. 

Skeletal muscle mass

Skeletal muscle mass is the number of muscles attaching to your bones, contributing to your strength and metabolism. 

A study on the influence of gut microbiota found that its presence can significantly increase skeletal muscle mass. 

This means that the mere presence of the microbiome contributes to maintaining optimal muscle mass and strength, which is critical in fitness and mobility. 

Muscle atrophy

The same study revealed that an absence of gut microbiota causes muscle atrophy. Muscle atrophy is the loss of muscle tissue when fibers reduce size due to little or no physical activity, malnutrition, aging, and other factors. 

These findings tell us that the gut microbiome reduces the risk of muscle atrophy in aging people and those living sedentary lives. 

Gene expression and function

Even your genes connect to the gut. The gut microbiota affects how certain genes work, especially those that control muscle growth and the powerhouse of the cell (mitochondria). 

This means that the gut bacteria can produce substances that can interact with muscle cells, affecting how these genes work. This interaction can impact muscle development and the efficiency of mitochondria, influencing muscle energy levels and health. 

Simply put, the substances produced by gut bacteria can send signals that either promote or hinder muscle growth and the muscle cells’ ability to produce energy.

Metabolic capacity

The gut microbiota also affects the metabolic capacity of muscle tissue, suggesting it plays a role in how muscles use and produce energy. 

Metabolic capacity is the ability of the body, especially the muscles, to convert nutrients to energy. 

A high metabolic capacity means that your body can efficiently process food for energy needed for improved physical performance, maintaining a healthy body weight, and overall health. 

Achieving a healthy body composition with gut health

The connection between the gut and body composition tells us one thing: a healthy and happy gut helps achieve a healthy body composition. The next question is, what can you do about it? 

Good news for you: we have a simple and easy-to-follow action plan that you can start doing right after this. 

Step 1. Seek an expert

You might think that seeking an expert is only for very extreme cases. But it’s not! It’s for everyone who thinks they need a gut and health check. 

A suitable expert is a medical professional with years of experience and expertise in the gut and the microbiome. And it’s important that whoever you choose is someone you feel comfortable talking to about your health history. 

Your expert can guide you, make personalized plans, and even conduct testing when necessary. 

Step 2. Dietary change

The next thing you can do is make dietary changes. Some might not agree, but it’s one of the simplest steps you can take toward a healthier gut. 

If you have your expert with you, they can recommend fruits, vegetables, and other food you can add to your weekly food rotation. 

If you’re a DIY-er type of person, you can opt to add prebiotic food – those that promote the growth of beneficial gut bacteria, like garlic, onion, and banana. 

You can also add probiotic-rich food – those with innate beneficial bacteria, such as yogurt, kefir, and fermented vegetables. 

To help your search, check out our “HEALTHY SNACK IDEAS,” which lists 20 mouthwatering yet healthy options to add to your diet. Download it for FREE here! 

Step 3. Lifestyle change

Your lifestyle greatly affects the ratio of pathogenic (bad) to good bacteria in your gut. You can stop a gut imbalance from happening by taking control and changing your lifestyle slowly. 

Start by being more physically active, even just by walking or spending more time standing than sitting. 

Sleep is also another factor you can change. Just six hours of sleep will not suffice for your body to recover. Poor sleep can disrupt the balance of your gut microbiome by increasing stress hormone levels, thus weakening the immune system. See our immunity and gut article. Additionally, poor sleep can impair the digestive process and metabolic health. This can result in GI issues and weakened gut lining. 

One last thing you should take note of is your stress levels. Do not underestimate the stress you are experiencing. Aside from messing with your mental health, it messes with your gut as well. 

Effective stress management techniques like mindfulness and meditation can lower your stress levels and help improve the gut. 

Combining these lifestyle changes with dietary adjustments and expert guidance can create a sustainable path toward improved gut health and body composition.

Conclusion

The connection between the gut and body composition is profound, and research has barely scratched the surface. Nonetheless, one thing is sure: the state of the gut microbiome greatly affects your body composition, health, and fitness. 

Here’s a pro tip for those starting a health and wellness journey: follow a personalized and holistic approach. Everyone’s gut is unique, so there is no universal method for keeping it balanced and diverse. 

A personalized and holistic approach ensures that the changes you are making contribute to your gut health and encompasses the four essential pillars of wellness: sleep and rest, stress, exercise, and nutrition.

If you seek expert advice and want guidance in this health transformation, send Dr. Charlie Ware a message. He is a natural medicine physician with extensive knowledge about the gut and creating personalized and holistic plans for patients suffering from issues like bacterial overgrowth. 

Achieve a happy gut and healthy body composition with Dr. Ware today!