Ever since the discovery of the ENS, or the enteric nervous system in the 19th century,
which is referred to as our second brain. We have discovered that there are about 500
million neurons in the gut that are connected to your brain through nerves in your nervous system.
What we eat, especially foods that contain chemical additives and ultra-processed foods,
affects our gut environment, causes obesity, and keeps us sick. And if there are 10 times more
bacteria cells than human cells in the body. The importance of understanding the gut-brain axis and
its role on obesity and weight loss becomes that much more important. In this video, ill share with
you 3 reasons why the bugs in your stomach matter when it comes to losing weight. As well as 3 ways
in which you can support them, to help you not only be healthy but lose weight at the same time.
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The gut produces several hormones, such as ghrelin and peptide YY (PYY), and these communicate
with the brain to regulate appetite and satiety, right? Ghrelin, often called the "hunger hormone,"
stimulates appetite, while Peptide YY and other gut hormones promote feelings of fullness. And
when you have Imbalances in these hormones, what they do, is disrupt the normal regulation
of hunger and satiety, which leads to overeating and weight gain. In addition to these hormones,
what we also know from the narrative review study on Obesity and gut–microbiota–brain axis:
“It has also been demonstrated that the neural connection of the Gut brain axis
via the vagus nerve has a key role in changing eating behaviors and appetite.
The second way in which the gut microbiome affects obesity is how the microbes themselves affect your
food cravings and your food preferences. You see, We have Certain gut bacteria that can
actually produce metabolites that affect the reward centers in the brain, influencing your
food choices and cravings for specific foods, including those that are high in sugar and fat.
And yes that includes donuts and chocolate. Here is the part that blows my mind. One bacteria in
particular. Lactobacillus rhamnosus JB‐1. This guy here. He has been shown to influence the
expression of (GABA) receptors in the regions of the brain related to emotions and behavior, i.e.,
the hippocampus and amygdala nuclei, and guess what: also modulates the anxiety behavior. This
may also explain why we like to eat our feelings away and can become emotional eaters. I liked the
2014 study, Is eating behavior manipulated by the gastrointestinal microbiota? It examined this,
and found that “There is circumstantial evidence for a connection between cravings
and the composition of gut microbiota. Individuals who are “chocolate desiring”
have different microbial metabolites in their urine than “chocolate indifferent” individuals,
despite eating identical diets. Which again is really fascinating.
The third way is how The gut microbiota play a role in the digestion and absorption
of nutrients from food. Obviously the foods we eat are going to be digested and absorbed. And
there are Certain types of gut bacteria in the digestion process that can break down complex
carbs and fibers that are otherwise indigestible by human enzymes. In other words, we cant digest
them. But our bacteria can. And when they do, they produce short-chain fatty acids as byproducts,
2 main ones which are butyric acid and propionic acid. And when that happens, it can affect energy
metabolism and how fat gets stored in the adipose tissue. And there is data to support this. From
the study from earlier, Short chain fatty acids, especially butyric acid and propionic acid, which
we mentioned, can enter the blood circulation and directly cause some alterations in the brain. And
it really is crazy when you think about it. How these small creatures living inside us,
being how small they are but at the same time can create enormous differences to how we eat
and digest foods. “Short chain fatty acids also affect the hormonal secretion of EECs,
which are your enteroendocrine cells, by the activation of some specific G
protein‐coupled receptors, direct induction of the glucagon‐like peptide 1, release of peptide YY,
and indirect release of ghrelin, which all are responsible for eating behaviors.
So now that we know how tremendous of an impact that our gut microbiota
have on our weight. What are some ways to support a healthy gut brain axis,
so that we can lose weight and maybe even prevent obesity.
The first thing you can do is: eat your fermented foods. This includes yogurt, sauerkraut, kimchi,
kombucha. Including these foods in your diet adds probiotics. To put it simple,
ill give you an analogy. In order for a safe neighborhood to exist in a city, you need
good neighbors. You need a good community. Adding A healthy and diverse gut microbiota,
can help support improved metabolism, reduce inflammation, and help with weight management.
And of course getting rid of any Highly processed foods, refined carbohydrates,
and added sugars. You need to get rid of these if you want to increase the odds in your favor.
Secondly: And this goes back to creating a safe and prosperous neighborhood. Make sure
youre getting enough fiber. I remember when I had a comment once on my visceral fat video,
saying how I had no idea what I was talking about with how fiber can help weight loss.
Fiber acts as a prebiotic. Its nourishment for beneficial gut
bacteria to thrive. When our gut bacteria is nourished, it supports all the previous
systems and processes I just went over, which supports weights loss.
And lastly, manage your stress. Notice How i didnt say eliminate stress. What we know
is certain is that “Stress and depression can increase gut barrier permeability. Ever
heard of the term leaky gut? Well, it can allow bacteria to seep into circulation, producing an
inflammatory response. And Indeed, both depression and stress can provoke heightened inflammation and
gut leakiness. For example, a troubled marriage is a chronic stressor. We know one of the biggest
stressors in life can be your relationships with friends and family. Most hostile couples had
greater gut permeability than their less hostile counterparts according to these studies. This is
because troubled marriages are not an overnight fix, your cortisol levels are sustained over
longer periods of time and that may impact the gut-brain axis. Interestingly, I dont know how
accurate this is but the most stressed out people live in florida, and the least stressed seemed to
be Iowa. Curious to hear what state you are from down below, and if you would say your relatively
stressed, and even if you know what helps you cope and manage. Feel free to share with me down below.
Curious to see if there was anything I missed, or if you know of anything
that helps. Leave them down below. In the meantime, Click the subscribe
button if you found any value in this video. And until then guys, ill see you on the next one.