Ashley Smalley Nutrition - Part 3: Gut-Brain Endocrine Axis

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Microbiome and Your Whole Health (Part 3):

Exploring The Gut-Brain Endocrine Axis: How Your Gut Influences Hormones and Metabolism

Alright, let's keep this conversation flowing friends! If you've been following along, you know we're diving deep into the incredible connection between your gut and the rest of you. In Part 2, we uncovered the surprising ways your gut chats with your brain [Blog Post]. Now, as promised, we're taking it a step further to explore another fascinating link: the gut-brain endocrine axis and how your gut influences your hormones and metabolism.

You might be thinking, "Hormones? Metabolism? What does my stomach have to do with that?" Well, get ready to be amazed! Your gut isn't just a digestive powerhouse; it's also a key player in the delicate balance of your body's chemical messengers (hormones) and how you use energy (metabolism).

Your Gut: More Than Just a Food Processor

Think of your gut as a bustling inner city filled with trillions of residents – your gut microbiota. These tiny inhabitants are constantly working and communicating, not just with each other, but also sending signals throughout your body. Here's how they influence your hormones and metabolism:

The Power of Fermentation: When you eat fiber-rich foods like fruits, vegetables, and whole grains, your gut microbes get to work fermenting them. This process creates short-chain fatty acids (SCFAs). These SCFAs aren't just fuel for your gut cells; they can also travel through your bloodstream and influence the release of hormones involved in appetite control and energy use. For example, some SCFAs can help improve your body's sensitivity to insulin, a crucial hormone for blood sugar regulation.
Vitamin Production: Believe it or not, some of your gut bacteria are little vitamin factories! They can produce essential vitamins like vitamin K and certain B vitamins, which play vital roles in energy production and various metabolic processes.

Bile Acid Transformation: Your liver produces bile to help you digest fats. But guess what? Your gut microbes can modify these bile acids. These altered bile acids can then act as signaling molecules, influencing how your body handles sugar and fats.

Gut Hormones: Messengers with Far-Reaching Effects

Your gut lining is packed with specialized cells that release hormones in response to the food you eat. These hormones don't just stay in your digestive system; they travel throughout your body, impacting everything from your appetite to your blood sugar levels:

GLP-1 (Glucagon-like Peptide-1): When you eat, your gut releases GLP-1. This hormone tells your pancreas to release insulin, helping to keep your blood sugar stable. It also slows down how quickly food leaves your stomach and makes you feel fuller for longer – a big player in appetite control!
GIP (Glucose-dependent Insulinotropic Polypeptide): Similar to GLP-1, GIP also helps your body release insulin when you eat glucose (sugar).
Ghrelin: Often called the "hunger hormone," ghrelin is mostly made in your stomach, but its levels are influenced by signals from your gut. It tells your brain you're hungry and plays a role in other hormone releases.
Leptin: While primarily produced by your fat cells, your gut can influence how sensitive your brain is to leptin. Leptin is the hormone that signals fullness over the long term, helping to regulate your overall energy balance.

What Can YOU Do to Support This Gut-Hormone Connection?

Just like with the gut-brain axis, nutrition plays a huge role in supporting a healthy gut-endocrine connection. Here are some key steps you can take:

Eat a Diverse, Fiber-Rich Diet: Feed those beneficial gut bacteria with a wide variety of fruits, vegetables, whole grains, and legumes. Think of it as giving your gut microbes a diverse buffet!
Incorporate Fermented Foods: Yogurt, kefir, sauerkraut, and kimchi are great sources of probiotics that can help support a healthy gut microbiome.
Manage Stress: Chronic stress can negatively impact your gut health, which in turn can affect your hormones and metabolism. Practice those stress-reducing techniques we talked about, like enjoying beautiful nature!
Prioritize Sleep: Getting enough quality sleep is crucial for overall hormonal balance and gut health.
Limit Processed Foods, Sugar, and Artificial Sweeteners: These can negatively impact your gut microbiota and contribute to inflammation.

Consider Working with a Functional Nutritionist: Personalized guidance can help you optimize your gut health and, in turn, support healthy hormone levels and metabolism. Book a Free Discovery Call Today!

What this Means for You:

Just like with mental health, if you're experiencing difficulty losing weight or are feeling like your hormones are off, the health of your gut could be an important piece of the puzzle. If making dietary changes doesn't fully address your concerns, further investigation into your gut microbiome and evaluating blood sugar & hormone levels can provide valuable insights. Together, we can create a personalized plan to discover your core imbalances, rebalance your systems and support your overall well-being so you can thrive.

Some of the tools I use in practice are nutrition (of course!), lifestyle (think time of eating, sleep and exercise) and tech (think continuous glucose monitors, tracking). Surprisingly, keeping balanced blood sugars can have a huge impact on your ability to lose weight. And using a continuous glucose monitor can be a powerful tool helping patients in their weight loss journey.

If you struggle with difficulty losing weight or are curious about your body’s metabolic function and think there could be a better way to support your body, please reach out to find out how I can best support you in reaching your goals!

Stay tuned for part 4 of our series, where we'll explore the fascinating link between your gut and your skin.

In the meantime, don't hesitate to reach out with any questions or to schedule a consultation.

BOOK AN INITIAL VISIT to learn more about your gut health and create a plan to support your hormones and metabolism.

References:

https://pubmed.ncbi.nlm.nih.gov/26260141/

https://pmc.ncbi.nlm.nih.gov/articles/PMC7005631/

https://pmc.ncbi.nlm.nih.gov/articles/PMC4880177/

https://pmc.ncbi.nlm.nih.gov/articles/PMC8506209/

https://pmc.ncbi.nlm.nih.gov/articles/PMC3978663/

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