We all know that one person who likes to justify their bad habits. With me, I’m always inspired by the latest news and research in order to better understand how I can support my health. And for today’s post, that’s exercising for to improve the good bacteria down in the gut who, in turn, can help you to exercise better. Yes, you read that right. Your daily work out can actually boost your microbiome. Curious to learn more? Read on! Here’s why.

Mousy Business

Right now, mice are sort of like gateway drugs when it comes to research on the gut, or microbiome. Anytime we discover something new relating to the gut, it’s typically either done in isolated bacteria or cell-based models or animals (specifically, rodents). Whenever there’s a new discovery in  rodents, scientists get really excited, and take the research over to the next level by using human subjects. So, while I prefer to read news based on humans, I too get excited over neat reports with animals knowing that this could be amazing for people like you and me.

OK, so what am I getting at? Check this out. Very recently, a study coming from the journal Nature Medicine showed that specific types of bacteria could increase exercise performance. How so? Here’s what went down in the study. What the researchers did was identify, isolate, and extract bacteria from athletes and put them into one out of two groups of mice. Then they tested the two groups against each other by having them run as long as possible on mini, mice-sized treadmills. Guess what happened? The mice that had been treated with the athletic bacteria (identified as Veillonella) had outperformed the non-treated mice by an average of 13%, being able to go for 18 minutes compared to 16 minutes.

Sounds pretty neat at first. But the real question is what made the bacteria powerful enough to actually affect exercise performance? And on top of that, what keeps these type of bacteria from disappearing? Here’s what the researchers from the study observed.

Veillonella, the strain of bacteria that was identified and used, was first shown to be a common member in the guts of marathon runners (more so than non-marathon runners), and would increase every time they’d finish running (meaning they’d increase in population after the marathon). Second, and perhaps the most interesting aspect, was that unlike other bacteria that feed off of prebiotics from food (like asparagus, garlic, and leeks), Veillonella’s choice of fuel came from lactic acid. Lactic acid, or lactate, is a natural chemical that builds up in our muscles during hard or strenuous activity, whether that be running a marathon, lifting weights, or even heavy chore work like gardening and landscaping. It’s that infamous “burn” that comes with intense exercise. And it just so happens to be the on the menu du jour for Veillonella.

After Veillonella eats lactic acid, it releases a short-chain fatty acid called propionate, which affects both heart rate and oxygen absorption within the body. Translation: it improves exercise performance.

The scientists were intrigued by this phenomenon and ran another experiment. This time, they inoculated the mice with only propionate and had them perform the same test as before. And guess what? The same results were achieved! So, what could be said about the findings of this study?

To sum things up, certain strains of bacteria like Veillonella can improve exercise performance by converting lactic acid (a byproduct of intense or vigorous activity) into the short-chain fat known as propionate. In doing so, you’re able to work out longer and more effectively. This study also shows that exercise increases certain strains of bacteria that further help to improve performance, functioning as a non-dietary prebiotic. [1]

Not Just a Coincidence

Don’t think that this study was the only one to connect exercise and gut health. There are other studies out there to show similar results.

For instance, researchers out from the University of Illinois examined the effects of six weeks of consistent exercise on the gut. In it, volunteers were tasked with performing 30-60 minutes of cardio-based exercise just a few times a week for six weeks straight. Once those six weeks were up, the researchers took gut samples from the participants. What they found was an increase in short-chain fatty acid-secreting bacteria, similar to our good friend Veillonella. In this case, the bacteria released another type of short-chain fat known as butyrate. (Note that butyrate can also be found in foods like grass-fed butter.) With the right microbiome, we can get it naturally from our own bacteria. The reason why butyrate in particular is so special though is due to its powerful anti-inflammatory benefits. In fact, the researchers from the study noticed that mice with these butyrate-producing microbes had an even greater resiliency against pro-inflammatory gut conditions like ulcerative colitis (UC) and inflammatory bowel disease (IBD), stating, “We found that the animals that received the exercised microbiota had an attenuated response to a colitis-inducing chemical. There was a reduction in inflammation and an increase in the regenerative molecules that promote a faster recovery.”

By the way, there’s one thing I should mention about this study. After the first six weeks of exercise, the participants were then asked to resume their regular, sedentary routines for another six weeks. When that period was up, the researchers tested the microbiomes again and came with what shouldn’t be surprising results. The participants’ microbiome had gone back to the way it was prior to the first six weeks of the study when they were sedentary. Those beneficial microbes basically had no incentive to stick around and basically regressed.

The takeaway? In order to keep those bugs around, you need to keep feeding them. In this case, exercise is one of the more unique ways you can do this without ever having to spend a dime on probiotic supplements. However, just like with probiotics, you must be consistent. As the Illinois researchers conclude, “People that exercise do not have a permanently different microbiome than from the time they didn’t exercise, it’s just while they’re exercising. It’s like while you’re taking probiotics you have some beneficial changes, but after 48 hours after stopping the probiotic, you don’t see that effect anymore…. For optimal health, overall wellness, overall resilience the answer is an absolute yes, daily exercise is a key component of that.” [2] [3]

Make the Habit

You heard it from the pros, guys! Whether it’s eating fermented foods, taking supplements, or in this case, exercise, consistency is key. Just like you can’t eat “clean” for one day only to eat like crap the rest of the week and assume you’ll be at a healthier weight; you can’t work out once and assume that your gut is going to be filled with these superbugs.

I don’t know about you, but I’m definitely all the more pumped for keeping up with my workouts. Feel free to join me in the ZGYM for your daily boost of gut warrior bugs!

Sources:

[1] https://www.npr.org/sections/health-shots/2019/06/24/734826163/elite-runners-gut-microbe-makes-mice-more-athletic-could-it-help-the-rest-of-us
[2] https://news.illinois.edu/view/6367/586206
[3] https://www.healthline.com/health-news/exercise-improves-your-gut-bacteria#5