#59 - The gut microbiome in health and sport with Dr Orla O'Sullivan
Aug 14, 2023
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Dr Orla O'Sullivan, a research expert on the gut microbiome, discusses the importance of a diverse gut microbiome. Topics include the impact of diet and exercise on the microbiome, the role of epigenetics, the effect of whey protein, the gut microbiome in rugby players, cyclists, and cricketers, and the importance of probiotics and fermentable fiber in maintaining a healthy gut.
Exercise and diet influence the diversity of the gut microbiota, which is associated with better health outcomes.
Changing diets and travel can impact the gut microbiome stability in athletes, requiring prophylactic probiotic treatment.
Fitness level and a healthy diet contribute to increased microbial diversity in athletes, with specific bacteria correlated to higher fitness levels.
Deep dives
The Impacts of Exercise and Diet on Gut Microbiota Diversity
Exercise and diet have a significant impact on the diversity of the gut microbiota. The gut microbiota refers to the collection of microbes that live in and on the human body, with each person having a unique microbiome. A diverse microbiota is associated with better health outcomes, while a reduced diversity is linked to conditions like cancer and irritable bowel syndrome. Research suggests that exercise can increase microbial diversity, with a higher diversity observed in athletes compared to sedentary individuals. Additionally, protein intake and the enzyme creatine kinase, which is released post-exercise, have been correlated with microbial diversity. A healthy diet is also crucial for a diverse microbiota, as different types of microbes require diverse fuel sources. It is important to note that exercise and diet work together to promote a healthy gut microbiota, and one without the other may not have the same positive effects.
Effects of Travel and Gastrointestinal Distress on the Microbiome of Cricketers
Changing diets and travel can have significant impacts on the gut microbiome, particularly in athletes like cricketers who often travel to different countries for competitions. Research conducted on Irish cricket teams found that cricketers experiencing gastrointestinal distress during their travels had an influx of antimicrobial resistance and virulent genes in their microbiome. These changes in the microbiome stability persisted even after returning home for six weeks. To address this issue, the researchers suggested a prophylactic probiotic treatment for athletes when traveling to prevent gastrointestinal distress, maintain microbiome stability, and improve performance.
The Relationship Between Fitness, Muscle Damage, and Microbial Diversity
Fitness level and exercise-induced muscle damage have been found to correlate with the microbial diversity in athletes. Studies conducted on rugby players and individuals undergoing exercise training showed that microbial diversity increased as fitness levels improved. Additionally, the presence of specific bacteria, such as Prevotella and Methanobrevibacter smithii, was associated with higher fitness levels. It is hypothesized that a lifetime of fitness and chronic adaptation may contribute to the higher microbial diversity observed in athletes. However, fitness alone may not be sufficient, as a healthy diet is crucial for promoting microbial diversity and overall health.
The Role of Fermented Foods and Probiotics in Gut Health
Fermented foods and probiotics can play a role in promoting gut health by enhancing microbial diversity and function. Fermented foods, such as kefir and kimchi, contain live microbes and provide a source of prebiotics, which are ingredients that promote the growth of healthy bacteria. These foods have been consumed for thousands of years and have been associated with various health benefits. Probiotics, on the other hand, are live microorganisms that can be ingested to confer specific health benefits. While further research is needed, studies have demonstrated that fermented foods and probiotics can increase microbial diversity and positively influence overall health.
Importance of Fermented Foods for Athletes
Fermented foods can be beneficial for athletes. Although there haven't been studies focused specifically on the role of fermented food and athletes, the research suggests that fermented foods can be good for athletes' health. Fermented foods like kimchi and sauerkraut have gained popularity, especially during the COVID-19 pandemic, as people had more time to make these foods at home. It is believed that consuming properly fermented foods from farmers markets or made at home can provide greater benefits compared to store-bought versions.
Microbiome Differences in Athletes
Different athletes, such as rugby players and ironman athletes, have distinct microbiome profiles. Ironman athletes have higher levels of certain bacteria like Methanobrevibacter and Akkermansia, and increased production of butyrate, a short-chain fatty acid important for energy harvesting, muscle repair, and immune function. Endurance sports seem to have more significant differences in the microbiome compared to static sports. It is challenging to study larger athlete populations due to their elite nature, but further research aims to explore specific microbiome changes in athletes.
Dr Glenn McConell chats with Dr Orla O’Sullivan from the Teagasc Food Research Centre, from Ireland. She is a research expert effect of diet and exercise on the gut microbiome (the types of cells in the gut microbiome based on the DNA measurements). She has looked at the gut microbiota in rugby players, cricketers, ironman and other sports. She emphasized the importance of having a diverse gut microbiome. This is a very good episode to extend upon the episode on gut microbiota and exercise with Dr Edward Chambers (podcast episode #57). Very interesting work and a fun chat. Twitter: @OrlaOS. 0:00. Introduction 2:30. Difference between this and Ed Chalmers podcast episode 3:30. Oral’s research background 5:30. Gut microbiota sequencing 10:42. Anything known about epigenetics and the gut microbiota? 12:24. How much does the diet affect the microbiome? 15:20. How long does it take for changes in diet to alter the microbiome? 18:52. The mouth microbiota 21:58. Quantifying gut bacteria 22:49. Mechanisms that exercise effects the gut microbiota 24:30. Diet and/or exercise. Closely linked 26:25. Little effect of whey protein on gut microbiome or metabalome 28:30. Gut microbiome in rugby players 31:20. Can use creatine kinase as a proxy of fitness? 35:40. Immunity in rugby players 39:00. May need long term exercise training for microbiota diversity 41:18. Cyclists gut microbiota 43:22. Cricketers gut microbiota 45:20. Probiotics and fermentable fiber etc 47:43. Need both a good diet and exercise 51:07. Ulcerative colitis and kefir: Prebiotics vs probiotics 53:20. Fermented foods have been used for centuries 56:25. Differences in gut microbiota in difference sports 1:00:15. Protein ingestion and the gut microbiome 1:05:35. Antibiotics, the gut microbiome and fermented foods 1:10:35. Does gut microbiome diversity directly link to health? 1:15:05. Gut microbiota: nature vs nurture 1:16:20. Where is the field heading? 1:17:35. Age and sex differences in the gut microbiome 1:18:44. Takeaway messages 1:20:37. Outro (9 seconds) Inside Exercise brings to you the who's who of research in exercise metabolism, exercise physiology and exercise’s effects on health. With scientific rigor, these researchers discuss popular exercise topics while providing practical strategies for all. The interviewer, Emeritus Professor Glenn McConell, has an international research profile following 30 years of Exercise Metabolism research experience while at The University of Melbourne, Ball State University, Monash University, the University of Copenhagen and Victoria University. He has published over 120 peer reviewed journal articles and recently edited an Exercise Metabolism eBook written by world experts on 17 different topics (https://link.springer.com/book/10.1007/978-3-030-94305-9). Connect with Inside Exercise and Glenn McConell at: Twitter: @Inside_exercise and @GlennMcConell1 Instagram: insideexercise Facebook: Glenn McConell LinkedIn: Glenn McConell https://www.linkedin.com/in/glenn-mcconell-83475460 ResearchGate: Glenn McConell Email: glenn.mcconell@gmail.com Subscribe to Inside exercise: Spotify: shorturl.at/tyGHL Apple Podcasts: shorturl.at/oFQRU YouTube: https://www.youtube.com/@insideexercise Anchor: https://anchor.fm/insideexercise Google Podcasts: shorturl.at/bfhHI Anchor: https://anchor.fm/insideexercise Podcast Addict: https://podcastaddict.com/podcast/4025218 Not medical advice
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