“All disease begins in the gut.” — Hippocrates.
Unlocking the secrets of gut health and cellular energy is paramount in understanding the intricate balance within our bodies. In recent years, scientific research has shed light on the profound connection between the gut microbiome and our cellular energy production, unraveling a complex interplay that influences not only our physical well-being but also mental health and overall vitality. Delving into this fascinating nexus between gut health and cellular energy, we explore the latest insights and discoveries that illuminate the pathways to optimal health and performance. From the microbiome’s role in metabolism to the impact of cellular energy on immune function, join us on a journey through the science behind these essential physiological processes and discover how nurturing your gut health can power your body and mind.
Only about 10% of the cells in the human body are human. The other 90% of the cells in your body belong to other living creatures; these are single-celled microbes living in the human gut. The human gut comprises about 34,000+ species of microbes, and in a healthy person, the beneficial microbes outnumber the pathogenic microbes by 4:1.
Now, to delve into a contentious topic, there exists a significant body of literature supporting the efficacy of a high sugar/high fat diet for cellular energy and nourishment. Nutrition is a multifaceted domain, and various professionals may hold differing perspectives based on their interpretation of physiological principles. While numerous symptoms are attributed to “gut issues,” it’s crucial to address the root cause initially. When cells lack proper fuel, challenges in assimilating and digesting foods invariably arise.
Without proper digestion, achieving good health becomes unattainable, regardless of your dietary choices. Your overall health is determined by the foods your body can effectively digest, rather than simply “what you eat.” Consuming foods that surpass your body’s digestive capacity ultimately undermines your well-being.
Good Healthy Gut Bacteria
Support the immune system.
Help you create vitamins, absorb vitamins & minerals.
Regulate hormones.
Digest and metabolise your food.
Get rid of toxins.
Make you calm, happy and focussed.
Support cellular energy and health.
When you consume foods to which you are intolerant or sensitive, they trigger your stress response, diminishing the production of digestive juices. Consequently, this reduces the absorption and digestion of nutrients in your body.
Nutrient Dense Foods
Ripe fruit
Well cooked root vegetables (carrot, beetroot, turnip, parsnip, suede).
Well cooked tubers (yam, potato, sweet potato, taro, cassava).
Well cooked squashes (pumpkin, zucchini, yellow squash).
Saturated fats (such as organic and pastured butter, egg yolks, ghee and coconut oil).
Organic (preferably raw) cheeses, full fat yogurt.
Bone broth, fish, gelatin and small amounts of muscle meats.
Fermented foods and drinks, such as kombutcha, kefir, kimchi, sauerkraut, yoghurt.
Optimal metabolism thrives on the right types of sugars. These include natural sugars found in ripe fruits, freshly squeezed juices, wild honey, maple syrup, and a modest amount of organic, non-GMO sugar. From here on contains content that may surprise you..
Counterproductive Foods for Digestion
Foods which are commonly counterproductive to digestion, which are often suggested to include in a healthy diet include:
Nuts, Seeds and Legumes
Nuts, seeds, and legumes pose challenges for digestion due to their high content of phytates, enzyme inhibitors, and mineral blockers, hindering nutrient absorption. Additionally, nuts contain high levels of polyunsaturated fats, further impeding digestion. To optimize their digestibility, consider the traditional “activation” method: soak nuts and seeds overnight, rinse them in the morning, and then dry them either in the sun or oven before consumption. Use these foods sparingly to mitigate digestive issues.
Raw Greens and Raw Green Smoothies!
Leafy greens, such as spinach, kale, lettuce, cabbage, collards, and chard, are known for their nutritional benefits. However, raw leafy greens can be challenging to digest. Despite kale’s status as a “superfood,” its tough cellulose structure requires proper breakdown for nutrient absorption, a process humans, lacking multiple stomachs like cows or goats, struggle with. Juicing or cooking leafy greens can aid in digestion. Poorly digested foods can lead to toxic byproducts in the gut, including bacterial endotoxins that may leak into the bloodstream, triggering an immune response and chronic inflammation. Chronic inflammation is implicated in serious diseases such as obesity, heart disease, type 2 diabetes, metabolic syndrome, Alzheimer’s disease, depression, and others, according to numerous studies.
The Importance of Natural Sugars and the Potential Risks of Very Low Carbohydrate Diets
The liver stores sugar in the form of glycogen. When glycogen levels are low, the liver fails to convert thyroid hormone T4 (inactive) into T3 (active form), which is essential for driving metabolism. As Dr. Ray Peat, PhD, explains, “The liver provides about 70% of our active thyroid hormone by converting thyroxine to T3, but it can only provide this active hormone when it has adequate glucose.” A core body temperature upon waking of less than 36.5 degrees Celsius or 97.8 degrees Fahrenheit indicates a deficiency in metabolism and impaired thyroid conversion. The normal body temperature is 37 degrees Celsius or 98.6 degrees Fahrenheit.
Your cells’ primary responsibility is to generate energy. Glucose is essential for fueling cellular energy production and meeting the daily demands placed on your body. However, when your intake is insufficient, often due to dieting, low carbohydrate diets, ketogenic diets, or starvation, your body initiates the inflammatory process of breaking down both fat and proteins to produce glucose. While your body can derive energy from proteins and fats, this process is less efficient and places additional stress on your body.
Will consuming fruit and natural sugars lead to cancer and bacterial overgrowth?
Candida overgrowth is a sign your body is out of homeostasis, caused by a lack of energy and nutrients to support proper balance and function. Eliminating healthy, natural sugars will not address the root issue, it merely eliminates symptoms. The idea that sugar feeds our bad bacteria has created a lot of fear and seen a rise in popularity of zero sugar diets, including all fruit, which has come at a price. The reality is, sugar feeds everything. Sugar feeds our bad bacteria but it also feeds our cells the energy that they need. Our cells require sugar in order to maintain an oxidative state, regulate efficient energy production, prevent the need for stressful gluconeogenesis, regulate optimal sleep/wake cycles, down-regulate the breakdown of free fatty acids (which oxidise in the bloodstream and create inflammation) and down-regulate lactate, serotonin and histamine. Myself, colleagues and our clients have experienced the effects of a GAPS diet, which is essentially cellular starvation, and have replaced one symptom for another. By raising core temperature through higher food frequency, consuming digestible foods that have quick transit times, prioritising energy and minerals, chances of being exposed to bacterial / viral inflections reduces significantly (and it has been studied with a 6% less chance of inflection for every 0.1 degree increase in core body temperature).
What Lowers Core Body Temperatures?
Starvation.
Chronic orthorexia (symptoms of obsessive behavior in pursuit of a healthy diet).
Lipolysis (breakdown of free fatty acids).
Ketosis.
Endotoxins (toxins released by bacteria in the intestines due to undigested foods and slow transit times).
Oestrogen.
How are Core Body Temperatures Raised?
Carbon dioxide, ATP and water formed by the consumption of digestible carbohydrates, adequate rest and correct breathing mechanics.
Research examining carbohydrate has also shown that its absence may adversely affect an athlete’s immune system. A recent review paper (Gunzer, Konrad, Pail, 2012) concluded the most effective way to avoid sickness or infection during heavy training cycles was to ensure that carbohydrate intake was stable. This is consistent with other research that demonstrated that carbohydrate has been identified as being effective for preventing bacterial infections, particularly in the 72 hours after endurance training. It was hypothesised that stable blood glucose limits the amount of cortisol and other catabolic hormones that are released into the blood stream making carbohydrate more successful than other macronutrients at maintaining the immune system’s role in recovery.
Key Takeaways
- Glycemia, or blood sugar levels, is crucial for maintaining metabolic balance.
- Consistent blood sugar levels support optimal cellular function and energy production.
- Balanced nutrition, emphasizing whole foods and avoiding excessive refined sugars, helps regulate glycemia.
- Chronic fluctuations in blood sugar levels can contribute to metabolic dysfunction and health issues.
- Proper diet and lifestyle choices play a significant role in managing glycemia for overall well-being.
In conclusion, the intricate interplay between gut health and cellular energy underscores the fundamental importance of maintaining a balanced and nourishing lifestyle. Recognizing the pivotal role of the gut microbiome in regulating metabolism and supporting immune function provides valuable insight into optimizing overall health. It is crucial to acknowledge that while natural sugars and carbohydrates are essential for fueling cellular energy production, moderation and diversity in dietary choices are key. Incorporating a wide array of nutrient-rich foods, including fruits, vegetables, healthy fats, and adequate proteins, can foster a healthy gut microbiome and facilitate efficient energy metabolism. By prioritizing the symbiotic relationship between gut health and cellular energy, individuals can unlock the potential for enhanced vitality and resilience in their daily lives, paving the way for sustained well-being and optimal functioning.
References
Gunzer W, Konrad M, Pail E. Exercise induced immunodepression in endurance athletes and nutritional intervention with carbohydrate, protein and fat: What is possible and what is not. Nutrients. 4(9):1187-1212. 2012.
Nieman DC. Marathon training and immune function. Sport Medicine. 37(4):412–5. 2007.
Dr Ray Peat, PhD. Glycemia, starch, and sugar in context.