The Role of Muscle Mass in Metabolic Health

Metabolite health, Weight loss, Weight Loss Supplements

If you want to know How Strength Training and Protein Intake Affect Glucose Regulation and Metabolic Rate, just read this article. Muscle mass is often associated with physical strength and athletic performance, but its role extends far beyond these attributes. Skeletal muscle is a metabolically active tissue that plays a critical role in regulating glucose metabolism, energy expenditure, and overall metabolic health. In an era where metabolic disorders such as obesity, insulin resistance, and type 2 diabetes are on the rise, understanding the importance of muscle mass—and how to preserve and build it through strength training and protein intake—is essential. This article delves into the science behind muscle mass and its impact on metabolic health, focusing on glucose regulation and metabolic rate.

Muscle Mass: A Metabolic Powerhouse

Skeletal muscle is the largest organ in the body, accounting for approximately 40% of total body weight in healthy individuals. It is a primary site for glucose uptake, fatty acid oxidation, and energy production, making it a key player in metabolic homeostasis. Here’s how muscle mass influences metabolic health:

Glucose Regulation: Muscle tissue is responsible for up to 80% of insulin-mediated glucose uptake. When muscle mass is adequate, it efficiently absorbs glucose from the bloodstream, helping to maintain stable blood sugar levels. Conversely, low muscle mass is associated with impaired glucose disposal, insulin resistance, and an increased risk of type 2 diabetes.
Metabolic Rate: Muscle is metabolically active, meaning it burns calories even at rest. The more muscle mass you have, the higher your basal metabolic rate (BMR), which contributes to better energy balance and weight management.
Fat Oxidation: Muscle tissue plays a crucial role in fat metabolism. It utilizes fatty acids as a fuel source during exercise and at rest, reducing fat storage and improving body composition.
Hormonal Regulation: Muscle secretes myokines, which are signaling molecules that influence metabolism, inflammation, and insulin sensitivity. These myokines contribute to the systemic benefits of maintaining muscle mass.

Strength Training: Building Muscle for Metabolic Health

Strength training, also known as resistance training, is the most effective way to build and maintain muscle mass. It involves exercises that cause muscles to contract against an external resistance, such as weights, resistance bands, or body weight. The metabolic benefits of strength training are profound and multifaceted:

1. Improved Glucose Regulation

Strength training enhances insulin sensitivity by increasing the expression of glucose transporter proteins (GLUT4) in muscle cells. These proteins facilitate the uptake of glucose from the bloodstream into muscle tissue, reducing blood sugar levels and improving glycemic control. Studies have shown that regular resistance training can lower fasting glucose levels, reduce HbA1c (a marker of long-term blood sugar control), and decrease the risk of type 2 diabetes.

2. Increased Metabolic Rate

Muscle tissue is more metabolically active than fat tissue, meaning it burns more calories at rest. Strength training increases lean muscle mass, which elevates basal metabolic rate (BMR) and total daily energy expenditure (TDEE). This effect not only aids in weight management but also helps prevent age-related metabolic slowdown, which often leads to weight gain and obesity.

3. Enhanced Fat Oxidation

Strength training promotes the utilization of fat as an energy source, both during and after exercise. This is due to the increased mitochondrial density and oxidative capacity of muscle fibers, which improve the body’s ability to burn fat. Additionally, the afterburn effect (excess post-exercise oxygen consumption, or EPOC) following strength training further enhances fat oxidation and calorie burning.

4. Preservation of Muscle Mass During Weight Loss

During calorie restriction, the body often loses both fat and muscle mass. Strength training helps preserve lean muscle tissue, ensuring that weight loss comes primarily from fat stores. This is critical for maintaining metabolic rate and preventing the rebound weight gain commonly associated with dieting.

Protein Intake: Fueling Muscle Growth and Repair

Protein is the building block of muscle tissue, and adequate protein intake is essential for muscle repair, growth, and maintenance. The role of protein in metabolic health is closely tied to its effects on muscle mass and function:

1. Muscle Protein Synthesis

Protein provides the amino acids necessary for muscle protein synthesis (MPS), the process by which muscle tissue is repaired and rebuilt. Strength training stimulates MPS, but without sufficient protein intake, this process cannot occur optimally. Consuming high-quality protein sources (e.g., lean meats, fish, eggs, dairy, legumes) throughout the day supports muscle growth and maintenance.

2. Satiety and Weight Management

Protein is highly satiating, meaning it helps you feel full and satisfied after meals. This can reduce overall calorie intake and support weight management, which is crucial for metabolic health. Additionally, the thermic effect of protein (the energy required to digest and metabolize it) is higher than that of carbohydrates or fats, further boosting calorie expenditure.

3. Improved Glucose Control

Protein-rich meals have a minimal impact on blood sugar levels compared to carbohydrate-rich meals. Including protein in your diet can help stabilize blood sugar and reduce post-meal glucose spikes, which is particularly beneficial for individuals with insulin resistance or type 2 diabetes.

4. Optimal Protein Timing

To maximize the benefits of protein for muscle health, it’s important to distribute protein intake evenly throughout the day. Research suggests consuming 20-40 grams of high-quality protein per meal, with an emphasis on post-workout protein to support muscle recovery and growth.

The Synergy of Strength Training and Protein Intake

The combination of strength training and adequate protein intake creates a synergistic effect that amplifies the metabolic benefits of each. Strength training provides the stimulus for muscle growth, while protein supplies the raw materials needed for repair and maintenance. Together, they enhance glucose regulation, increase metabolic rate, and improve body composition.

For example, a study published in the Journal of Applied Physiology found that participants who engaged in resistance training and consumed a high-protein diet experienced greater improvements in insulin sensitivity and fat loss compared to those who did not combine these strategies.

Practical Recommendations for Building Muscle and Boosting Metabolic Health

Incorporate Strength Training: Aim for at least two to three strength training sessions per week, targeting all major muscle groups. Focus on compound exercises like squats, deadlifts, bench presses, and rows, which engage multiple muscle groups and maximize metabolic benefits.
Prioritize Protein: Consume 1.6-2.2 grams of protein per kilogram of body weight per day, depending on your activity level and goals. Include a variety of high-quality protein sources in your diet.
Time Your Protein Intake: Distribute protein intake evenly across meals and consume a protein-rich snack or meal within 1-2 hours after strength training to optimize muscle recovery.
Stay Consistent: Building muscle and improving metabolic health is a long-term process. Consistency in both exercise and nutrition is key to achieving and maintaining results.
Monitor Progress: Track changes in muscle mass, body composition, and metabolic markers (e.g., blood sugar levels, waist circumference) to assess the effectiveness of your approach.

Conclusion

Muscle mass is a cornerstone of metabolic health, influencing glucose regulation, energy expenditure, and overall well-being. Strength training and adequate protein intake are powerful tools for building and preserving muscle, enhancing insulin sensitivity, and boosting metabolic rate. By prioritizing these strategies, individuals can improve their metabolic health, reduce the risk of chronic diseases, and achieve a higher quality of life. In a world where sedentary lifestyles and poor dietary habits are prevalent, investing in muscle health is more important than ever.

Natural Medicine Approaches to Stress Hormone Regulation

Hormonal Balance, Natural medicines

The regulation of stress hormones through natural medicine has gained significant interest in scientific research. This review explores various natural interventions that influence key stress hormones—cortisol, adrenaline, and noradrenaline—and their effects on the hypothalamic-pituitary-adrenal (HPA) axis.

Understanding Key Stress Hormones

Cortisol

Often referred to as the primary stress hormone, cortisol plays a crucial role in:

Glucose metabolism
Blood pressure regulation
Immune system function
Inflammatory response
Sleep-wake cycles

Adrenaline and Noradrenaline

These catecholamines drive the body’s immediate “fight or flight” response, influencing:

Heart rate and blood pressure
Energy mobilization
Respiratory rate
Mental alertness

Importance of Reducing High Cortisol

Chronically elevated cortisol levels have been linked to numerous negative health outcomes, making its regulation essential for overall well-being. High cortisol is associated with:

Weight Gain: Increased cortisol leads to higher abdominal fat storage due to its role in glucose metabolism and insulin resistance. Studies show that individuals with elevated cortisol levels are more prone to obesity and difficulty losing weight.
Metabolic Dysfunction: Excess cortisol disrupts blood sugar regulation, contributing to insulin resistance and an increased risk of diabetes.
Immune Suppression: Persistent cortisol elevation weakens immune function, making individuals more susceptible to infections and chronic diseases.
Cognitive Decline: High cortisol has been linked to memory impairment, reduced concentration, and increased risk of neurodegenerative diseases such as Alzheimer’s.
Cardiovascular Issues: Elevated cortisol contributes to hypertension, increased cholesterol levels, and a higher risk of heart disease.
Sleep Disturbances: Dysregulated cortisol patterns can lead to insomnia and poor sleep quality, further exacerbating stress and fatigue.

Natural Strategies for Stress Hormone Regulation

1. Botanical Medicines

Ashwagandha (Withania somnifera)

Studies show that Ashwagandha effectively reduces cortisol levels:

A double-blind, randomized trial found a 27.9% reduction in serum cortisol after 60 days of supplementation.
Participants reported improved stress resilience and better sleep quality.

Magnolia Bark (Magnolia officinalis)

Research suggests that Magnolia Bark:

Lowers cortisol secretion
Reduces anxiety symptoms
Enhances sleep quality by modulating GABA receptors

2. Nutritional Interventions

Omega-3 Fatty Acids

Scientific evidence supports that Omega-3s help:

Reduce cortisol response to mental stress
Lower inflammation
Improve mood stability and stress resilience

Vitamin C

Clinical studies indicate that Vitamin C:

Speeds up cortisol recovery after acute stress
Lowers blood pressure responses to stress
Supports immune function during high-stress periods

3. Lifestyle Practices

Mindfulness Meditation

Research shows mindfulness meditation helps:

Reduce cortisol levels
Improve HPA axis function
Enhance emotional regulation
A meta-analysis of 45 studies confirmed its consistent cortisol-lowering effects.

Exercise

Physical activity contributes to:

Better regulation of stress hormones
Enhanced adaptation of the HPA axis
Increased stress resilience
Reduced baseline cortisol levels in regular exercisers

Mechanisms of Action

Natural interventions regulate stress hormones by:

Modifying receptor sensitivity
Balancing neurotransmitter levels
Reducing inflammation and oxidative stress
Enhancing mitochondrial function and neurotrophic factor activity

Clinical Applications

Integration Strategies

Experts recommend:

Combining multiple natural therapies
Tailoring interventions to individual needs
Gradual implementation and monitoring for effectiveness

Safety Considerations

Key factors to consider include:

Possible interactions with medications
Individual variations in response
Optimal timing and dosage of interventions

Future Research Directions

Areas requiring further study include:

Long-term effects of natural interventions
Optimizing combination therapies
Personalized treatment approaches
Biomarker development for tracking progress

Practical Applications in Treatment

Developing Effective Protocols

Guidelines suggest:

Beginning with single interventions
Gradually incorporating complementary approaches
Regularly assessing effectiveness and making necessary adjustments

Monitoring Progress

Reliable assessment methods include:

Salivary cortisol testing
Heart rate variability measurement
Stress questionnaires
Sleep quality assessments

Conclusion

Scientific evidence increasingly supports the role of natural medicine in regulating stress hormones. While additional research is needed, current findings provide a solid foundation for integrating these approaches into clinical practice.

Blood Sugar Regulation and Mitochondrial Support

Hormonal Balance, Immunity, Weight loss

The interplay between the immune system and metabolic processes has gained increasing attention in recent years. One of the key areas of this interaction is blood sugar regulation. Metabolic disorders, such as diabetes, not only affect glucose homeostasis but also have profound implications for immune function. Likewise, immune responses, including inflammation and cytokine signaling, can influence insulin sensitivity and glucose metabolism. Additionally, mitochondrial function plays a crucial role in immune and metabolic health. This article explores the bidirectional relationship between immune function, blood sugar regulation, and mitochondrial support, drawing on recent scientific findings.

The Role of Blood Sugar Regulation in Immune Function

1. Glucose as an Immune Fuel

Glucose is a critical energy source for immune cells, particularly during infections and inflammation. Macrophages, neutrophils, and lymphocytes exhibit increased glucose uptake when activated. Glycolysis, the process of breaking down glucose into pyruvate, is upregulated in pro-inflammatory immune responses, facilitating rapid energy production and supporting cell proliferation.

Activated T cells undergo a metabolic switch to aerobic glycolysis (Warburg effect), similar to cancer cells, to sustain rapid proliferation and effector function.
Neutrophils rely on glucose metabolism for the production of reactive oxygen species (ROS), which are essential for pathogen clearance.
Dendritic cells and macrophages also exhibit glucose-dependent metabolic reprogramming when activated.

2. Hyperglycemia and Immune Dysregulation

Chronic hyperglycemia, as seen in diabetes, impairs immune function and increases susceptibility to infections. Several mechanisms contribute to this immune dysfunction:

Impaired Neutrophil Function: High glucose levels reduce neutrophil chemotaxis, phagocytosis, and oxidative burst, leading to an increased risk of bacterial infections.
Altered Cytokine Profiles: Hyperglycemia promotes a pro-inflammatory state, characterized by increased levels of tumor necrosis factor-alpha (TNF-α), interleukin-6 (IL-6), and interleukin-1 beta (IL-1β), which contribute to chronic low-grade inflammation.
Dysfunctional Adaptive Immunity: T cell activation and differentiation are impaired under hyperglycemic conditions, reducing the body’s ability to mount effective immune responses.
Increased Susceptibility to Infections: Poor glycemic control is associated with higher rates of pneumonia, urinary tract infections, and sepsis.

The Impact of the Immune System on Glucose Metabolism

1. Inflammation-Induced Insulin Resistance

Chronic inflammation is a key driver of insulin resistance. Pro-inflammatory cytokines, such as TNF-α and IL-6, disrupt insulin signaling pathways by:

Inhibiting insulin receptor substrate (IRS) phosphorylation, impairing downstream signaling.
Increasing free fatty acid release from adipose tissue, which interferes with insulin sensitivity.
Enhancing oxidative stress and endoplasmic reticulum (ER) stress, which contribute to beta-cell dysfunction.

2. The Role of Immune Cells in Metabolic Homeostasis

Certain immune cells play regulatory roles in metabolic tissues, influencing glucose homeostasis:

Macrophages: In lean individuals, anti-inflammatory M2 macrophages help maintain insulin sensitivity. In obesity, a shift towards pro-inflammatory M1 macrophages contributes to insulin resistance.
Regulatory T Cells (Tregs): Tregs promote insulin sensitivity by reducing inflammation in adipose tissue and the pancreas.
Innate Lymphoid Cells (ILCs): ILCs help balance immune responses in metabolic tissues, impacting insulin sensitivity.

Mitochondrial Support and Immune-Metabolic Function

1. Mitochondria as the Powerhouse of Immune and Metabolic Health

Mitochondria play a central role in immune cell activation, energy metabolism, and oxidative stress regulation. Their function is critical for both adaptive and innate immunity:

Energy Production: Mitochondria generate ATP through oxidative phosphorylation, which fuels immune and metabolic processes.
ROS and Immune Signaling: Mitochondria produce reactive oxygen species (ROS) that influence immune cell activation and pathogen clearance.
Metabolic Adaptation: Mitochondria support metabolic flexibility by balancing glycolysis and oxidative phosphorylation based on immune and metabolic needs.

2. Mitochondrial Dysfunction and Its Consequences

Mitochondrial dysfunction is linked to both immune and metabolic dysregulation:

Increased Inflammation: Dysfunctional mitochondria release damage-associated molecular patterns (DAMPs), triggering chronic inflammation.
Insulin Resistance: Impaired mitochondrial function in muscle and liver cells reduces glucose utilization, leading to insulin resistance.
Fatigue and Metabolic Slowdown: Poor mitochondrial efficiency results in lower energy availability and metabolic sluggishness.

3. Strategies to Support Mitochondrial Health

Nutritional Support:
- Coenzyme Q10, alpha-lipoic acid, and magnesium enhance mitochondrial energy production.
- Polyphenols (e.g., resveratrol, curcumin) reduce oxidative stress and improve mitochondrial function.
- A ketogenic or low-carb diet can promote mitochondrial biogenesis and efficiency.
Exercise and Hormesis:
- Regular physical activity stimulates mitochondrial biogenesis and enhances metabolic resilience.
- Intermittent fasting supports autophagy, removing dysfunctional mitochondria.
Stress Reduction and Sleep Optimization:
- Chronic stress impairs mitochondrial function; meditation and mindfulness support mitochondrial efficiency.
- Quality sleep promotes mitochondrial repair and immune balance.

Conclusion

The immune system and metabolic pathways are intricately linked, with blood sugar regulation and mitochondrial function playing crucial roles in immune health. Dysregulation in any of these systems can lead to chronic inflammation, insulin resistance, and increased susceptibility to infections. By adopting dietary, lifestyle, and pharmacological strategies, individuals can optimize metabolic and immune health, reducing the risk of chronic diseases.

References

Hotamisligil, G. S. (2017). “Inflammation, metabolism, and immunometabolic disorders.” Nature, 542(7640), 177-185.
Shi, H., & Chi, H. (2019). “Metabolic control of T-cell immunity: Implications for immune regulation and precision immunotherapy.” Signal Transduction and Targeted Therapy, 4(1), 13.
Saeed, S., Quintin, J., Kerstens, H. H., et al. (2014). “Epigenetic programming of monocyte-to-macrophage differentiation and trained innate immunity.” Science, 345(6204), 1251086.
Petersen, M. C., & Shulman, G. I. (2018). “Mechanisms of insulin action and insulin resistance.” Physiological Reviews, 98(4), 2133-2223.
Newsholme, P., Cruzat, V., Keane, K., Carlessi, R., & de Bittencourt, P. I. (2016). “Molecular mechanisms of ROS production and oxidative stress in diabetes.” Biochemical Journal, 473(24), 4527-4550.

Time-Restricted Eating’s Impact on Metabolic Flexibility: Improve Insulin Sensitivity and Metabolic Health

Metabolite health, Weight, Weight loss

Imagine your body as a finely tuned engine that can switch between different fuel sources—like carbohydrates and fats—based on what you eat and how much energy you need. This ability is called metabolic flexibility, and it’s crucial for keeping your metabolism healthy and preventing chronic diseases like type 2 diabetes and obesity. One dietary strategy that’s gaining attention for boosting metabolic flexibility is time-restricted eating (TRE). Instead of focusing solely on what you eat, TRE emphasizes when you eat. Let’s dive into the evidence supporting TRE’s impact on metabolic flexibility, insulin sensitivity, and overall metabolic health.

Understanding Time-Restricted Eating

Time-restricted eating is all about limiting your daily eating window to a specific number of hours, usually between 8 to 12 hours, followed by a fasting period of 12 to 16 hours. This approach aligns with your body’s natural circadian rhythms, which regulate various physiological processes, including metabolism. By syncing your eating patterns with these rhythms, TRE aims to optimize your metabolic function and improve your overall health.

Mechanisms of Metabolic Flexibility

Metabolic flexibility is about how efficiently your body uses different energy sources. Insulin sensitivity plays a big role here, as insulin helps regulate glucose uptake and storage. When insulin sensitivity is impaired, your body struggles to switch between carbohydrate and fat metabolism, leading to metabolic inflexibility. TRE enhances insulin sensitivity and improves metabolic flexibility through several mechanisms:

Circadian Rhythm Alignment: TRE helps sync your eating patterns with your body’s internal clock, improving insulin sensitivity and glucose tolerance.
Autophagy and Cellular Repair: The extended fasting period in TRE promotes autophagy, a process that recycles damaged cell parts and proteins, enhancing metabolic efficiency and reducing inflammation.
Gut Microbiota Modulation: TRE can positively influence your gut microbiota, which is crucial for metabolic health. A healthier gut microbiota can improve insulin sensitivity and reduce inflammation.
Hormonal Regulation: TRE can modulate hormones like ghrelin and leptin, which regulate appetite and energy balance, contributing to improved metabolic flexibility.

Evidence Supporting TRE’s Impact on Metabolic Flexibility

Several studies have shown the beneficial effects of TRE on metabolic flexibility and insulin sensitivity:

Improved Insulin Sensitivity: A study found that participants who practiced TRE for 12 weeks showed significant improvements in insulin sensitivity and glucose tolerance.
Enhanced Metabolic Flexibility: Research on mice subjected to TRE showed improved metabolic flexibility, with enhanced fat oxidation and reduced fat storage.
Reduced Inflammation: A clinical trial reported that TRE reduced markers of inflammation and improved metabolic health in overweight adults.
Weight Management: TRE has been linked to weight loss and improved body composition, further enhancing metabolic flexibility.

Practical Considerations for Implementing TRE

To get the most out of TRE, consider the following tips:

Eating Window Duration: The optimal eating window may vary, but commonly recommended windows range from 8 to 12 hours.
Consistency: Maintaining a consistent eating window is crucial for aligning with your circadian rhythms and achieving metabolic benefits.
Nutrient Quality: While timing is key, the quality of your diet is still important. Eating nutrient-dense foods can enhance TRE’s benefits.
Hydration: Staying hydrated during the fasting period is essential for supporting overall health and metabolic function.

Conclusion

Time-restricted eating offers a promising way to enhance metabolic flexibility and improve insulin sensitivity and overall metabolic health. By focusing on the “eating window” rather than just what you eat, TRE aligns with your body’s natural circadian rhythms and promotes various metabolic benefits. Future research should continue to explore the best ways to implement TRE and its long-term effects on metabolic health.

Resources

References

Patterson, R. E., & Sears, D. D. (2017). Metabolic effects of intermittent fasting. Annual Review of Nutrition, 37, 371-393.
Longo, V. D., & Panda, S. (2016). Fasting, circadian rhythms, and time-restricted feeding in healthy lifespan. Cell Metabolism, 23(6), 1048-1059.
Zarrinpar, A., Chaix, A., Yooseph, S., & Panda, S. (2014). Diet and feeding pattern affect the diurnal dynamics of the gut microbiome. Cell Metabolism, 20(6), 1006-1017.
Gill, S., & Panda, S. (2015). A smartphone app reveals erratic diurnal eating patterns in humans that can be modulated for health benefits. Cell Metabolism, 22(5), 789-798.
Sutton, E. F., Beyl, R., Early, K. S., Cefalu, W. T., Ravussin, E., & Peterson, C. M. (2018). Early time-restricted feeding improves insulin sensitivity, blood pressure, and oxidative stress even without weight loss in men with prediabetes. Cell Metabolism, 27(6), 1212-1221.
Hatori, M., Vollmers, C., Zarrinpar, A., DiTacchio, L., Bushong, E. A., Gill, S., … & Panda, S. (2012). Time-restricted feeding without reducing caloric intake prevents metabolic diseases in mice fed a high-fat diet. Cell Metabolism, 15(6), 848-860.
Wilkinson, M. J., Manoogian, E. N., Zadourian, A., Lo, H., Fakhouri, H., & Shoghi, A. (2020). Ten-hour time-restricted eating reduces weight, blood pressure, and atherogenic lipids in patients with metabolic syndrome. Cell Metabolism, 31(1), 92-104.
Gabel, K., Hoddy, K. K., Haggerty, N., Song, J., Kroeger, C. M., Trepanowski, J. F., … & Varady, K. A. (2018). Effects of 8-hour time restricted feeding on body weight and metabolic disease risk factors in obese adults: A pilot study. Nutrition and Healthy Aging, 4(4), 345-353.

The link between diet and microbiome

Microbiome and Gut health, Weight loss

The composition of the microbiome of the intestinal flora is influenced by several external and internal environmental factors: genetics, age, gender, and so on. Of all the external factors examined so far, dietary habits have the greatest effect on the composition of the intestinal flora.

Recent studies have suggested that the intestinal microbiome plays an important role in modulating the risk of several chronic diseases, including inflammatory bowel disease, obesity, type 2 diabetes, cardiovascular disease, and cancer. At the same time, it is now understood that diet plays a significant role in shaping the microbiome, with experiments showing that dietary alterations can induce large, temporary microbial shifts within 24 h. Given this association, there may be significant therapeutic utility in altering microbial composition through diet. (1)

Stool microbiome studies show that the composition of the intestinal flora responds dynamically to the introduction of a new diet, however, if this new diet lasts only a short time, it is not sufficient to permanently restore the dysbiosis seen in diabetes, for example.

Differences in the microbiota are influenced by the housing location, hospitalization, rehabilitation, long-term home care, and diet. Microbiotas of people under long-term care are significantly less diverse than others and the elderly living separately are weaker, more fallible. Deteriorating health is indicated by the change in the structure of the gut microbiota, caused by the diet (2).

The composition of the gut microbiota is also influenced by fiber intake, even during adulthood. The effect of the fibers is that the Bacteroidetes/Firmicutes ratio increases, because of an increase in the number of the former, however, the body mass index is not related to this. The total of the bacterial genes of fiber consumers was similar but different from the microbiome of those ignoring fiber (3).

Food choice is manipulated by the microbiota, but at the same time, the microbiota can be manipulated also by food choice. Gut microbes can send signals to the brain through neural connections (nervus vagus), and thus urge people to consume foods that are necessary for optimal living conditions of the microbiota and the suppression of their competitors, regardless of whether this is beneficial for the „host” or not. The usual diet is satisfactory for certain members of the microbiota, but maybe it is not for others, and these can modify desires for food. For example, Prevotella requires carbohydrates for propagation, while dietary fibers mean a competitive advantage for Bifidobacteria, and it is exactly this competition that determines which group stays alive and becomes dominant. In overweight / obese individuals, an imbalance of the intestinal flora is also observed.

A microbiome study of people with a Western lifestyle found that a diet high in fiber and carbohydrates increased the proportion of Prevotella bacteria, while a diet rich in fat and protein favored the Bacteroides group. In overweight individuals who have been on a low-calorie, low-calorie, low-calorie diet for at least a year, the rate of Bacteroidetes: Firmicutes has increased. This change was greater the more weight the subjects in the experiment managed to get rid of. Also in the study of obese/overweight individuals, it was found that after a 6 + 6-week low-calorie, protein-rich diet, their metabolism was improved and the species richness of the intestinal flora was increased. However, the same change was negligible for individuals who had a more species-rich intestinal flora from the beginning.

To assert their interests, microbes quasi capture the nervous system of the host organism by exploiting the microbiome-gut-brain axis. In addition to the neural pathway, microbes can modify the secretion and operation of hormones influencing mood and behavior (dopamine, serotonin), and of certain receptors (e.g. taste), and can modify dietary preferences. Prebiotics, probiotics, fecal transplants, dietary changes can modify the microbiome even within a single day.

Now we know that gut microorganisms have been shown to play a role in a wide range of human diseases, including obesity, psoriasis, autism, and mood disorders. The close relationship between diet, the gut microbiome, and health suggests that we may improve our health by modulating our diet.
Further investigations have revealed more specific roles for some bacterial species in mediating host immunity and immunologic diseases. For example, the segmented filamentous bacteria have been found to promote autoimmune arthritis. On the other hand, lactic acid bacteria and Bifidobacteria are known to secrete factors that dampen inflammation

Intestinal SCFAs have also been shown to protect against allergic airway inflammation and decrease the secretion of several pro-inflammatory cytokines. Besides immunity, gut microorganisms have also been shown to impact host metabolic health. Individuals with metabolic disorders such as obesity and diabetes have been shown to have intestinal dysbiosis in relation to healthy individuals. Further characterization of the link between the gut microbiome and obesity has revealed several bacterial groups that may specifically contribute to the disease. In particular, obese individuals have a high baseline Firmicutes to Bacteroidetes ratio. In these subjects, reduction of caloric intake was noted to lower the Firmicutes to Bacteroidetes ratio. Intriguingly, hosts with a gut microbiome dominated by Firmicutes have altered methylation in the promoters of genes that are linked to cardiovascular disease and obesity. Additionally, Lactobacillus spp. has been shown to alleviate obesity-associated metabolic complications. The beneficial effects of Lactobacillus may be attributed to interactions with obesity-promoting bacteria in the gut and direct modulation of host immunity and gut barrier function. (4)

Although microbiome testing has undergone tremendous development over the past decade, the exact role of the intestinal microbiome in the development and maintenance of obesity, diabetes, or other disease remains unanswered. Despite, the next generation microbiome testing can help to detect all species of bacteria and along with the use of the existing knowledge it is now possible to develop some kind of therapies, recommend targeted diets that can help to balance the microbiome and prevent the development of the above diseases by correcting dysbiosis.

L-Glutamine

Autism and Genes, Histamine intolerance and MCAS, Microbiome and Gut health, SIBO, Weight loss

L-glutamine

L-glutamine, the universal amino acid.

L-glutamine is the most common amino acid in the bloodstream, accounting for 30-35% of the amino acid content of the blood.

This is a well-known and popular dietary supplement not only for athletes but it is an effective amino acid for gut regeneration in SIBO.

What is glutamine?

L-glutamine is the most common amino acid in the bloodstream, accounting for 30-35% of the amino acid content of the blood. It is a conditionally essential amino acid because it is used in large amounts by our body.

It is found in animal and plant proteins, in the form of supplements, and is widely popular in the fitness community and among those who lead a healthy lifestyle. It is also found in large amounts of casein and whey protein.It is essential to know that most people do not get enough this amino acid from food.

Therefore, dietary supplementation is an excellent way to strengthen the immune system and improve the ability to fight infections and diseases.

Benefit of L-glutamine

Glutamine has several physiological effects that research has confirmed in turn that even a person living an average life should have enough reason to pay more attention to this amino acid.

1. Improves gastrointestinal health

This amino acid is good for health if you have gastrointestinal problems, such as irritable bowel syndrome (IBS), inflammatory bowel diseases such as Crohn’s disease, ulcerative colitis, diverticulitis, diverticulitis, permeable bowel, or any problem related to leaking bowel. (e.g., joint pain, rosacea, or autoimmune response).

We regularly need a certain amount of this mino acid because it is an essential nutrient for the gut to rebuild and regenerate. It is worth noting that a man famous for discovering the Krebs cycle (also known as the “citric acid cycle”) was the first to suggest L-glutamine treats intestinal problems.

Sir Hans Adolf Krebs – a German-born British biochemist who won the Nobel Prize in 1953 – found that it helped improve a healthy gut immune response.

A study published in the journal Clinical Immunology found that L-glutamine normalizes the effects of the TH2 immune response that stimulates inflammatory cytokines. The result of L-glutamine in these studies shows that it reduces intestinal inflammation and may help recover food sensitivity.

2. Helps with leaky gut and ulcers

Millions of people struggle with leaky gut syndrome, which is today the leading cause of autoimmune disease. Leaky gut can cause thyroid problems such as Hashimoto’s disease; contributes to arthritis, skin problems such as psoriasis, and other serious health problems.

Because glutamine is the primary fuel source for small intestinal cells, it has been shown in clinical trials to cure the pain of a leaking gut. A study published in a medical journal examined 20 hospitalized patients and found that supplementation with L-glutamine reduced intestinal permeability.

Animal experiments published in the British Journal of Surgery have found that L-glutamine promotes the cure for ulcerative colitis and inflammatory bowel disease. It can also help heal ulcers by protecting them from further damage and is a healthier, natural alternative to antibiotics for treating stomach ulcers.

If we do seem to suffer from Leaky Gut Syndrome, L-glutamine is the number one amino acid we need to heal and repair.

3. Effect on the brain – enhances brain health

It is a precursor of the neurotransmitter glutamate in the brain. Glutamine is key to improving brain health. Why?

Interrupting the glutamine-glutamate cycle can result in brain problems, including Reye’s syndrome, epilepsy, bipolar disorder, schizophrenia, anxiety, depression, and alcohol dependence. Glutamine can also prevent the brain from aging.

Mitochondrial dysfunction causes abnormal growth of the neurotransmitter glutamate; again, the brain is at risk for developing the above problems. A study at the University of Medicine in New York found that even mild traumatic brain injury caused cerebral atrophy. Much of this damage is due to an interrupted glutamine-glutamate cycle and an abnormal increase in glutamate levels.

4. Improves IBS and diarrhea

Glutamine improves IBS and diarrhea by balancing mucus production, resulting in healthy bowel movements. If you have Hashimoto’s disease or an abnormal thyroid problem, it should be part of the diet for hypothyroidism. If you also have symptoms of IBS, such as persistent diarrhea or ulcers, this should be part of your IBS diet.

5. Glutamine is essential for the immune system

One of the most critical functions of glutamine is its role in the immune system. It is a vital fuel source for immune cells, including white blood cells and specific intestinal cells. However, your blood levels may drop due to severe injuries, burns, or surgery.

If the body’s need for glutamine is more significant than its ability to produce it, it can break down protein stores, such as muscle, to release more amino acids. In addition, the immune system may be compromised if there is low glutamine available. For these reasons, high-protein, high-glutamine, or glutamine supplements are often prescribed after severe injuries such as burns.

Studies have shown that glutamine supplements can improve health, reduce infections and result in shorter hospital stays after surgery. Moreover, they have been shown to improve survival and reduce medical costs in critically ill patients.

Other studies have shown that glutamine supplements can improve the immune system in animals infected with bacteria or viruses. However, the benefits for healthy adults are not strongly supported, and the needs of these individuals can be met through diet and natural production of the body.

6. Promotes muscle growth and reduces muscle breakdown

L-glutamine can provide significant support if you aim to increase athletic performance, boost metabolism, improve recovery, or build muscle. During intense exercise, the body gets stressed, and the muscles and tendons require more glutamine than the amount provided by a regular diet.

So after an intense workout, your cellular glutamine levels can drop by 50% and your plasma levels by 30%! This state of muscle breakdown is a gateway for the body when it uses its muscles to gain energy, not carbohydrates. But glutamine supplementation can prevent this from happening. Supplementation with L-glutamine allows the forces to fight and endure a little longer, which increases strength and helps restore skeletal muscle.

One study found that glutamine supplements allow faster regeneration of intense weight training because it improves muscle hydration. This facilitates muscle recovery and reduces the recovery time for wounds and burns.

Therefore, glutamine supplementation is not only helpful and widespread for bodybuilders, but in almost every sport. It can take up to six days to replenish your glutamine levels after an intense workout, so it’s essential to take it regularly if you do intense exercise.

Some athletes say glutamine works best when combined with branched-chain amino acids (BCAAs), especially leucine. Others consume creatine after a workout to improve muscle recovery and restore the body’s energy stores.

7. Improves athletic performance and recovery from endurance practice

One of the primary roles of L-glutamine in the body is to support detoxification by cleansing the body of high ammonia. It acts as a buffer and converts excess ammonia to other amino acids, amino sugars, and urea.

Exercising for about an hour can reduce the amount of glutamine in your body by 40%. It can also cause suppressed immune function. This hurts your endurance training and can lead to overtraining syndrome. L-glutamine is also beneficial for long-term athletes as it boosts the immune system (T-helper cells).

Animal experiments have shown that increasing T-helper cells can reduce the “stress” associated with overtraining syndrome.

8. Glutamine and overtraining

During intense exercise, our body uses glutamine from storage sites faster than it can replenish. When this happens, the body breaks down the muscles, and thus the catabolic state begins. It is proven that oral glutamine supplementation supports glycogen storage, aids in synthesizing other amino acids, and reduces the catabolic state during overtraining.

With low glutamine levels, both performance and regeneration are compromised. After strenuous exercise, glutamine levels drop significantly, so we are more exposed to infections in the so-called “open window” period after workouts.

This amino acid consumed after exercise can help us in this as well. A study of marathon runners showed that runners consuming glutamine had a 35% reduction in the risk of developing infections. Consuming enough glutamine after workouts will also help with regeneration and strengthen your immune system.

The most potent antioxidant for the body plays a crucial role in synthesizing glutathione. It is well known for its ability to increase GH (growth hormone) levels, which can be effectively increased by consuming as much as 4 g. During a rigorous and strenuous training process, such as training camps, preparation periods for regeneration time are not always sufficient.

Athletes may experience what is known as Over Training Syndrome (OTS). The researchers linked this OTS to an amino acid imbalance. This disruption of the amino acid balance can lead to poor performance, loss of mood, and the risk of developing infections that can lead to upper respiratory disease.

9. Stimulates fat burning and improves diabetes

Research has shown that HGH (growth hormone) levels increase by nearly 400 percent after glutamine supplementation. This hormonal response increases resting metabolism and enhances the post-burning effect or EPOC training.

Post-burn is essential for fat burning, weight loss, and fibrous muscle building. L-glutamine also burns fat and increases lean muscle mass by suppressing insulin levels and stabilizing blood sugar levels; therefore allows the body to use less muscle mass to maintain the blood sugar levels and insulin sensitivity of the cells.

Thirty grams of glutamine supplementation per day for six weeks “significantly improved cardiovascular risk factors and body composition in patients with type 2 diabetes. Therefore, L-glutamine benefits diabetics and those with high cravings for sugar and carbohydrates.

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