How Does Gut Health Influence Metabolism and Weight Loss?

How many times have you heard weight loss professionals talk about improving your metabolism to lose weight? Are you wondering what the connection between metabolism and weight loss is? 

Well, when it comes to weight loss, there are so many tips and tricks out there that you may just be losing your mind trying to keep a track of them all! But, there is an easier way to understand how weight loss can be achieved if you keep a closer look at your digestive health.

That’s right! Your gut health plays a major role in maintaining your metabolism and weight loss goals by making sure that you have an abundance of healthy gut bacteria. These good gut bacteria numbers not only help you maintain your overall wellness, but also aid you in your weight loss journey.

So, how does gut health impact your metabolism and, in turn, your weight loss goals? To understand how this connection works, let’s first take a closer look at what metabolism is before we explore how it affects your weight management efforts.  

What is Metabolism?

You’re probably wondering: what exactly is metabolism and how does it factor into your body’s overall health? Metabolism is a process that your body undergoes to convert food into energy. This process occurs through an essential series of chemical reactions occurring in your cells to use the food you consume to turn it into energy that you need for your physical and mental health. 

Essentially, the calories consumed through food combine with oxygen to create and release energy to various processes to keep your body functioning well. This is where metabolism and digestion come into play, because in order for your body to be able to provide energy to various bodily functions, your digestive system needs to, first, appropriately break down the nutrients coming in.

What this means is that the food you consume carries both macronutrients (proteins, carbohydrates, and fat) and micronutrients (vitamins and minerals) that are broken down by digestive enzymes in your gut. After this process, your cells receive this fuel to use as energy for your body’s survival.

From here onwards, your body decides to either use this fuel immediately—based on its energy requirements—or store it in fat tissue, muscle tissue, or in the liver. As a result, the connection between metabolism and weight loss is established based on how much energy your body is producing, using, and storing (and of course, where it’s storing this energy). 

Here are some categories of metabolism that medical professionals refer to when discussing your digestive and overall health:

Basal metabolic rate (BMR): BMR refers to your metabolic rate when you sleep (or during deep rest) and includes basic physiological functions including brain function, body temperature regulation, digestion, and breathing.

Resting metabolic rate (RMR): RMR accounts for up to 50-75% of total caloric expenditure and is the minimum metabolic rate required to stay alive and functioning, even at rest.

Thermic effect of food (TEF): TEF refers to the number of calories burned during the digestion and processing of food/beverage.

Thermic effect of exercise (TEE): TEE is the increase in calories burned during exercise.

Non-exercise activity thermogenesis (NEAT): NEAT refers to the number of calories required for activities other than intentional exercise. Examples of NEAT activity include fidgeting, walking around your home, doing dishes, doing laundry, or light activities such as gardening, mopping, or sweeping.

It’s important to understand that metabolic rate is a very bio-individual process, which means that it varies from one individual to another from birth. Some studies, however, indicate that genetics likely play a role in these differences, which is why some people may be genetically predisposed to a slower metabolism and weight gain. This can be altered, though, with maintaining a balanced gut microbiome. 

But, before we consider the elements of gut microbiome and weight management efforts in relation to your metabolic rate, let’s take an overall look at the different types of factors affecting metabolism.

What Are Some Factors Affecting Metabolism and Weight Loss?

There are several factors affecting metabolism and weight loss, which is why it sometimes becomes challenging to understand what is causing the weight gain, or what is hindering our weight loss efforts. 

Here’s a list of factors affecting your metabolism and weight loss efforts:

Sex: Men and women, for the most part, have different compositions of body fat and muscle. In other words, a man who has less body fat and more muscle would likely have a higher resting metabolic rate (RMR) than a woman of the same age, weight, and height.

Age: Your metabolic rate and even your muscle composition gradually decreases as you age, suppressing your body’s overall calorie needs.

Body Composition: People who are larger in size (taller, larger body frame), or have more muscle and lower body fat percentage, tend to burn more calories than those who have more body fat percentage. In fact, their bodies are able to burn more calories, even when they are at rest.

Muscle Mass: The amount of muscle an individual has is directly related to their overall metabolic rate; as mentioned above, a person with more muscle utilizes more calories even when they are at rest. The simplest way to understand this is that the greater a person’s muscle mass, the more calories they are able to burn.

Physical Activity: Exercise and physical activity require energy, and therefore, they’re great in determining the total caloric needs in individuals. This is why people who exercise and move more, tend to have less body fat percentage and more muscle.

Thermogenesis: Your body needs energy (calories) to complete processes like digestion, absorption, transportation, and storage of the proteins, carbohydrates, and fat that you get from the food you consume.

Now that you’ve learned about the factors affecting your metabolism and weight loss goals, you’re probably wondering: what specifically leads to a sluggish metabolism? The factors listed above determine your overall metabolic rate, but there is a specific reason for why you might be experiencing a slow or sluggish metabolism. It’s poor gut health!

Watch this Science of Digestion video to understand how gut health impacts various bodily functions!

So, what exactly is the connection between gut health and metabolism? Let’s find out in the next section!

What is the Connection Between Gut Health and Metabolism?

Your gut is responsible for your healthy digestion, energy levels, and your overall well being. Despite this vastly known fact, the number one most ignored reason for a sluggish metabolism is poor gut health. Most people try specific calorie-deficit diets, workouts, and even supplements to boost their metabolism, but rarely pay attention to and understand the health of their gut.

So, how does your gut health play a role in all of this? Well, when your gut is out of balance, your metabolism slows down. This makes it harder for you to lose weight, burn fat, and stay energized throughout the day (for those exercise regimes that you want to follow to lose the stubborn pounds). 

If you’re thinking of ways to boost metabolism through gut health, then you have to first understand the types of hormones that are at work for an improved gut-metabolism connection:

GLP-1: This hormone is produced in your gastrointestinal tract (gut) when you eat high-quality satiety foods, which is why GLP-1 hormone’s natural production is known to be triggered by certain foods. GLP-1 plays a key role in appetite regulation, digestion, and blood sugar balance. After GLP-1 is released in your gut, it signals the pancreas to release insulin, which helps lower blood sugar by allowing cells to absorb glucose. Additionally, GLP-1 enhances feelings of fullness by slowing digestion and reducing the hunger hormone, Ghrelin.

PYY: Also known as Peptide tyrosine-tyrosine or Peptide YY is a hormone that is released in the small intestine from endocrine cells. PYY is released along with GLP-1 after you eat high-quality foods, and binds itself to your brain receptors in order to decrease your appetite and increase feelings of being full for longer.

GIP: Gastric Inhibitory Polypeptide (GIP) is a hormone that is also released in the gut when you eat. It is known to stimulate insulin release and regulate blood sugar levels. Studies have also determined its role in metabolizing fat that comes from either your food, or stored in your liver into energy (lipid metabolism).

5-HT: 5-hydroxytryptamine (5-HT), also known as Serotonin, is both a neurotransmitter and a hormone that is mostly found in the gut (about 90%). This hormone is released by foods you consume and works to improve both your mental and physical health as it’s termed as the “feel good hormone.” Serotonin is great in improving your digestive health as it helps in appetite regulation, regular bowel movements, and protects your gut barrier.

CCK: Cholecystokinin (CCK) is a hormone released by your small intestine when it detects the presence of proteins or fats to be broken down. It helps in the digestion of food and the secretion of waste, and also helps you feel full after you eat.

All of these hormones are working in your gastrointestinal tract to make sure that the food that you consume is converted into essential nutrients for your body to use as energy. This is because a healthy gut isn't just about healthy digestion, it works to support your energy levels, mental clarity, metabolism, and even weight management efforts. 

So, how does your gut accomplish all of these purposes along with helping you improve your metabolism and weight loss management efforts? It’s actually able to do all of this through two superpowers: Butyrate and Healthy Gut Bacteria!

Butyrate is a short-chain fatty acid (SCFA) that is produced by the fermentation of dietary fiber by the bacteria in the colon. Butyrate is naturally present in various foods (like butter, ghee, cheese, and some animal fats), and is also produced by certain species of bacteria in our gut as a metabolic byproduct during the fermentation process.

Below are the many factors through which butyrate plays a role in your gut health, metabolism and weight loss:

Appetite Regulation: Butyrate has been shown to influence appetite regulation by affecting the release of appetite-regulating hormones (like PYY) in the gut.

Energy Metabolism: Butyrate has been found to promote the use of stored fats as an energy source. It does this by influencing energy metabolism, fat storage, and glucose regulation.

Improving Insulin Resistance: Butyrate has been found to have potential benefits in improving insulin sensitivity and combating insulin resistance.

Fat Storage and Lipogenesis: Butyrate may help regulate the storage of fats by reducing the formation of new fat cells and limiting the expansion of existing ones. Basically, it may help prevent excessive fat accumulation that contributes to weight gain.

Improve Gut Health: Butyrate has been shown to support gut health by maintaining the intestinal lining, strengthening the gut barrier, and promoting the production of mucus (which provides protection and nourishment to the gut cells).

Bowel Movements: Butyrate can promote regular bowel movements by stimulating the contraction of the intestinal muscles. It helps regulate the movement of food through the digestive tract, preventing issues such as constipation.

Anti-inflammatory Effects: Butyrate exhibits anti-inflammatory properties by reducing gut inflammation, which can potentially lead to weight gain and obesity. 

With all of these benefits of butyrate, you can make sure to improve your gut health and lose those stubborn pounds. In addition to promoting the production of butyrate in your gut, you should also pay attention to the second superpower of your gut—healthy gut bacteria!

Akkermansia, Prevotella, Bacteroides, Firmicutes, Bifido, and Lactobacillus are all helpful, beneficial, and friendly gut bacteria that help your body function, improve your metabolism and digestion, and help you achieve your weight loss goals. 

Studies have indicated that the gut microbiota—composed of the microorganisms that make up the gut—needs to have a specific ratio of Firmicutes to Bacteroidetes to maintain a healthy microbiome. In some cases, a higher ratio of Firmicutes to Bacteroidetes in the gut microbiome has been linked to obesity, while a lower ratio of them has been linked to Inflammatory Bowel Disease (IBD). This, however, isn’t evident in all cases of obesity, and is still being investigated.

Therefore, the take-away information from these studies is that the gut microbiome can control obesity, because of its ability to regulate your energy absorption, appetite, fat storage, chronic inflammation, and even your circadian rhythms. 

In fact, Firmicutes and Bacteroidetes are capable of breaking down indigestible carbohydrates in the gut to produce short-chain fatty acids (SCFAs) like Butyrate. And as mentioned above, these SCFAs can prevent obesity by increasing the feelings of satiety (reducing your food intake) and increasing your energy consumption (reducing fat storage). 

Moreover, some studies have also indicated that eating a vegetarian or plant-rich Mediterranean diet is more beneficial than a meat-heavy diet, because plant-based diets allow your gut bacteria to produce more SCFAs that are great for your gut health and weight management. So, in order to increase their population in your gut microbiome, you should consume a prebiotic, probiotic, and polyphenol-rich diet that is known as a good gut food diet. 

Want an easy, gut-healthy recipe? Make this delicious Avocado-Berry Smoothie that is enriched with metabolism-supporting ingredients to help you get started on your gut health and weight loss journey!

Above all, it is detrimental for you to make specific diet and lifestyle changes if you want to strengthen your gut health, and improve your metabolism and weight loss efforts.

What Are Some Strategies to Improve Your Metabolism for Weight Loss?

Now that we’ve explored the various ways in which your gut strengthens your metabolism and weight loss efforts, let’s dive into specific strategies you can use to improve your metabolism for weight management.

Here are 5 strategies that can help you boost both your metabolism and weight loss efforts: 

Choose a balance of macronutrients: Protein increases your metabolic rate by 15-30%, Carbohydrates increase it by 5-10%, and Fats increase it by 0-3%. This means that protein causes the greatest rise in the Thermic Effect of Food (TEF), which is the amount of energy required by your body to digest, absorb, and metabolize the food you consume. So, make smart protein choices such as legumes (beans and lentils), which are high in fiber, protein, and certain amino acids (enriched with metabolism-supporting properties). You can also use the 10-20-30 Rule for weight management on a daily basis to help you remember to have about 10 grams of fiber, about 20 grams of healthy fats, and about 30 grams of protein for every meal. This will not only help feed your gut bacteria well with metabolism boosting foods, but will also support your weight loss goals. We talk about following this rule along with other sustainable weight loss habits in our WOW (Winning Over Weight) Program. Overall, just make sure you’re consuming key metabolism-supporting foods and drinks in your diet.

Drink water: If you are drinking adequate water, then you are supporting an increase in total calories burned (known as water-induced thermogenesis). In other words, by simply drinking adequate amounts of water, you are able to support an increase in total calories burned, which aids in your weight management and enhances your overall metabolic health. 

Exercise regularly: Your body follows a simple rule: the higher the rate of physical activity, the higher the metabolic rate and energy required. Both HIIT (high-intensity interval training) and strength training support favorable metabolism. 

Sleep well (quantity and quality): Inadequate sleep has been shown to slow metabolic rate and increase the risk for obesity. Therefore, make sure you’re getting an adequate amount of sleep every night. Some tips that you can use for quality sleep are: establish a regular sleep schedule, create a relaxing bedtime routine, limit your exposure to screens, create a comfortable sleep environment, and avoid stimulants like caffeine in the evening. 

Limit/avoid endocrine-disrupting chemicals: Endocrine disruptors are found in many everyday items including personal care products. Make sure to reduce your exposure to endocrine disruptors. In order to limit your exposure, you can try the following: read labels for personal care products to ensure they are “paraben-free,” “phthalate-free,” or BPA-free; try to opt for natural and organic personal care products, which are natural alternatives to synthetic chemicals; choose either naturally scented (essential oils) or unscented products to avoid artificial fragrances; store your food and drinks in glass or stainless steel containers instead of using plastic containers; check for ingredients in products like sunscreen and make sure to choose non-hormonal UV filters like zinc oxide or titanium dioxide.

Conclusion

Basically, your gut health plays a major role in influencing both your metabolism and weight loss. A balanced gut microbiome not only aids in your digestion, but also impacts how effectively your body metabolizes food to convert it into energy for several bodily functions.

As mentioned earlier, good gut health helps in improving insulin sensitivity, reduces inflammation, and also improves your body’s fat storage. All of these are crucial for balancing your metabolism and maintaining a healthy weight. 

Therefore, by prioritizing your gut health through a diet rich in fiber, protein, healthy fats, prebiotics, probiotics, and polyphenols, you can help strengthen your metabolism and lose those stubborn pounds.