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The composition of the microbiome can influence energy balance by affecting satiety. Short chain fatty acids, produced by the microbiome through the breakdown of fiber, activate receptors in the colon that release hormones like GLP1 and peptide YY, which increase feelings of fullness and reduce appetite.
Short chain fatty acids produced by the microbiome have been shown in animal studies to activate brown fat, which increases metabolism and energy expenditure. They also block the uptake of fatty acids into fat cells, reducing fat storage and promoting fat metabolism.
The microbiome plays a role in maintaining a healthy gut barrier, preventing the leakage of lipopolysaccharide (LPS), a bacterial endotoxin, into the bloodstream. LPS can activate inflammation, leading to insulin resistance and obesity. Dysbiosis, or an imbalance in the microbiome, can result in a breakdown of the gut barrier, increasing the risk of LPS entering the bloodstream.
To improve gut health and support a healthy microbiome, it is recommended to consume a wide variety of plants, including fruits, vegetables, whole grains, seeds, nuts, and legumes. Aim for at least 30 different varieties of plants per week and gradually increase fiber intake to include more resistant starches and high-fiber foods.
Consuming a high fiber diet can lead to weight loss and improved energy balance. Short chain fatty acids produced by gut microbes play a crucial role in regulating appetite and satiety, helping to prevent overeating and promote weight management.
A high fiber diet, along with the action of short chain fatty acids, can improve blood sugar control and insulin resistance. When consuming fiber-rich food, blood sugar levels are more stable, leading to reduced insulin resistance and a decreased risk of type 2 diabetes.
The consumption of high fiber foods, which increases short chain fatty acid production, plays a role in regulating blood lipid levels. Soluble fiber binds to bile acids, promoting their excretion and reducing LDL cholesterol levels, leading to a lower risk of cardiovascular diseases.
Research shows that a high fiber diet has numerous health benefits. It reduces the risk of heart attacks, strokes, and diabetes, and promotes weight loss. It also helps prevent colorectal, breast, and esophageal cancers. Overall, a high fiber diet can lead to a longer, healthier life.
Episode #275. Have you ever wondered how your gut health might affect your body weight? In this episode, I sit down with Dr Will Bulsiewicz – a leading authority in gut health and The Proof fan favourite – to unravel the fascinating connection between the microbiome and metabolism.
From exploring dietary fibre’s impact on disease prevention to comparing ketogenic and plant-based diets, this conversation offers a deep dive into how our inner ecosystem influences our overall health. Tune in for actionable insights and scientific revelations that could transform your approach to wellbeing.
Specifically, we discuss:
Connect with Dr Will Bulsiewicz on Instagram, Facebook, Twitter, and TikTok. Discover more resources and Dr B’s books on his website, theplantfedgut.com, learn more about supplementation at 38tera.com, and find his work on personalised nutrition at joinzoe.com. Listen to Dr B’s past appearances on The Proof here.
My team and I have also put together a PDF of resources for this episode, helping you better understand the science behind this conversation. Download it at theproof.com/drb.
Optimise your health with InsideTracker’s biomarker analysis. Get exclusive access to InsideTracker’s new ApoB test, and a significant discount at insidetracker.com/simon.
Head to The Proof website for supporting studies and the full show notes.
Enjoy, friends.
Simon
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Simon Hill, MSc, BSc (Hons)
Creator of theproof.com and host of The Proof with Simon Hill
Author of The Proof is in the Plants
Watch the episodes on YouTube or listen on Apple/Spotify
Connect with me on Instagram, Twitter, and Facebook
Nourish your gut with my Plant-Based Ferments Guide
Download my complimentary Two-Week Meal Plan and high protein Plant Performance recipe book
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