The power of exercise to transform your gut health
Your gut microbiome contains roughly 100 trillion microbes from 5,000 species and weighs around four-and-a-half pounds. These teeming masses can protect -- or damage -- your health.
When they're doing their job, they extract energy from food and help your body make neurotransmitters, enzymes and even vitamin K, all of which are important for a healthy immune system and regulating metabolic functions, such as management of glucose levels and mood. But when your biome is out of balance, you can develop Inflammatory bowel disease and become vulnerable to infections, depression, diabetes and dementia.
That's why you want to keep these microbes happy by supplying them with a diet of prebiotics (fiber and phytonutrients in veggies and fruit) and probiotics (in fermented foods like yogurt and kimchi).
But did you know that vigorous exercise also makes your guts happier so that they can protect your health and longevity? A study in the Journal of the International Society of Sports Nutrition looked at the impact of low- and high-intensity training and the duration of a workout on 23 athletes. Three days of high-intensity/longer duration exercise positively altered the content of their gut's microbiome and its concentration of inflammation-fighting, short-chain fatty acids (like those found in legumes).
Even if you're not a well-trained athlete, doing high-intensity interval training routines at the gym and when walking will empower your guts to ease inflammation, strengthen your immune system, control your blood sugar and improve your mood. For workouts that work, enjoy the personalized AI physical-activity coaching program at 4YOUngevity.com and my audio book "YOU: On a Walk."
Health pioneer Michael Roizen, M.D., is chief wellness officer emeritus at the Cleveland Clinic and author of four No. 1 New York Times bestsellers. Check out his latest, "The Great Age Reboot: Cracking the Longevity Code for a Younger Tomorrow," and find out more at www.4YOUngevity.com. Email your health and wellness questions to Dr. Mike at questions@4YOUngevity.com.
(c)2026 Michael Roizen, M.D.
Distributed by King Features Syndicate, Inc.
(c) 2026 Michael Roizen, M.D. Distributed by King Features Syndicate, Inc.
Comments