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Gain Muscle and Lose Fat by Taking A Probiotic: Don’t Let “Bad” Bacteria Keep You From Reaching Your Goals
11/17/2016 12:47:57 PM

 

 

Don’t let a “bad” bacteria keep you from reaching your goals. Studies show that there are thousands of different kinds of bacteria that live in the gastrointestinal tract. These microbiota regulate fat storage and other metabolic functions such as protein synthesis. 

 

A study in the journal PLOS One identified 26 types of intestinal bacteria linked to factors that contribute to obesity. These harmful bacteria produce insulin resistance, change the metabolism of sugars in the body, and affect the use of fat for energy in the body.

 

Researchers took a population of Amish adults and sequenced the DNA of the microbes found in their guts. The Amish are ideal for a study like this because they are a homogenous population with very similar eating, physical activity, social, and lifestyle habits. Plus, they have limited medication use, and it is well known that taking medications or NSAIDs like Tylenol can compromise your gut bacteria.

 

Researchers found that there were three basic communities of bacteria in the gastrointestinal tracts of the Amish, but there were also 26 other rare harmful bacteria forms that were found in the participants who had more body fat and  insulin resistance. In addition, the Amish who were overweight had high levels of inflammation, and they had a lack of “good” bacteria that are known to be anti-inflammatory.

 

This study is supported by other research showing that people with diabetes who are overweight have different kinds of bacteria in their guts than people who are lean and highly sensitive to insulin. 

 

A solution to obesity that is just beginning to gain support is to give people who are overweight large doses of “good” probiotics in order to improve the microflora in the GI tract. In one study, taking a probiotic when eating a high-fat diet resulted in no increase in belly fat, whereas a placebo group did gain belly fat. The reason is that the probiotic decreased inflammation, which allowed for the body to use glucose better for energy. Insulin sensitivity increased, and participants also improved mental functioning.

 

There are a few things you need to know to get the most out of a probiotic:

 

  • Probiotics are found naturally in yogurt and other fermented foods. However, most people can’t get enough probiotics in their diet and will need to supplement.
  • Choose a probiotic that includes at least 1 billion count of live bacteria. Many people need to start with a higher dose in the 25 to 50 billion-count range, but once the gut bacteria begins to shift, you can reduce the dose. 
  • Be sure to get a good quality probiotic that is guaranteed to have live bacteria at the date of expiration. Many brands only guarantee their products at manufacture. 
  • Make sure you are also getting a prebiotic, which differs from a probiotic. Prebiotics are a form of fiber that is not digested by humans, but is used by probiotics for food. Prebiotics come from high-fiber foods such as wheat, chicory, and oats, which means that if you eat gluten-free, don’t eat grains, or eat a low-carb diet, you may be deficient in prebiotics. Look for a prebiotic that has galactans, phosphatides, inulin, or plantain if you are gluten free.

 

 

 

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