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in the human intestinal tract it's hard
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to believe but there's trillions of
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bacteria fungi and viruses that live in
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there and it's kind of maybe disturbing
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to think about it but it's actually
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important and these bacteria live in a
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symbiotic harmonious state with humans
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and for human it's important because
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these bacteria help with digestion and
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even can help with the immune system
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now sometimes there's a disruption in
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this balance between the bacteria and
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the and the human host and that can lead
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to some problems it can lead to things
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like obesity malnutrition inflammatory
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bowel disease and even some cancers have
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been associated with it exercise in
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physical activity are lifestyle habits
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that have been demonstrated to be able
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to alter the gut bacteria in a
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beneficial way for humans and in this
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video we'll go over some of this
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hi I'm Dr Edmund Clement I'm an
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orthopedic surgeon here in New York City
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I specialize in sports medicine and
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why is gut bacteria so important for
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humans so number one it's very critical
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for helping us in digestion such as
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helping us absorb vitamins and minerals
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now in addition there are some fibers
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and complex carbohydrates that we can't
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break down without those bacteria and
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one of these nutrients that helps break
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down into is called short chain fatty
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acids and they're different kinds one of
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them is called butyrate and it's very
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important for health as Studies have
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shown some examples that it can help
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with proliferation of the cells and the
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lining of the gut it can help by
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protecting the barrier of the gut from
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this bacteria to the bloodstream and it
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can also help with the immune system
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another benefit that we get from the
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bacteria in the gastrointestinal tract
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is that it can help protect us from Bad
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pathogens that are harmful because if we
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have good bacteria they can help crowd
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out the pathogens that can cause harm
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they can out-compete for nutrients and
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things like that so to prevent Bad
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actors from getting into our gut system
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another benefit of the gut bacteria is
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that it can help train the immune system
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as to what harmful substances and safe
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substances and then finally there's some
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emerging evidence that the bacteria can
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help in the production of
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neurotransmitters or other substances
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that can affect our cognition or
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behavior and our mood
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how does general fitness and exercise
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influence our gut bacteria and therefore
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it may be influence our health in
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general so there are three components of
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this I'd like to touch upon
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the first is just our Baseline Fitness
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level and Studies have shown that people
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who have higher Fitness that is looked
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at and measured by something called VO2
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max that those patients who have better
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Fitness have been identified to have
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higher rates of production of butyrate
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and we had mentioned before in this
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video that butyrate is a is a component
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that the bacteria can make that is very
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helpful for our bodies
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another component of Fitness could be
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our muscle mass how much muscle do we
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have and here other Studies have shown
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that people have higher muscle mass
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compared to those with less muscle mass
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have a more diverse microbiome and
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therefore having more diverse bacteria
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in the God has been shown to also be
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good for health as these different
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bacteria can provide different
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beneficial effects for us now the second
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component that I want to discuss is that
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the actual Act of Doing exercise and
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being Physically Active also has an
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impact on the composition of the
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bacteria in the gut to help push it
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towards a better composition to bacteria
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that are more helpful to us for example
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maybe bacteria that make more of the
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short chain fatty acids for example one
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study found that daily physical activity
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volume and intensity were positively
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associated with the relative abundance
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of certain bacteria that are big
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producers of butyrate the short chain
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fatty acids in the human gut
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so another study that looked at women
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who were performing exercise over a
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six-week period of time they were doing
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it three days a week for about 60
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Minutes at a moderate to vigorous
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intensity and they found that those
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people who were doing this level of
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exercise that they had more bacteria the
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good bacteria they were producing
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butyrate compared to those people who
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were sedentary now what's interesting is
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that studies show that in these people
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who are being Physically Active if they
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stop being Physically Active over the
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course of about six weeks the benefits
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wash out and their gut bacteria tend to
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revert back to the kind of someone who
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would be sedentary so it's important for
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us to maintain a Physically Active
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lifestyle in order to maintain this beta
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now the third component I want to
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discuss is that the bacteria that live
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in a person's gut may actually affect
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how responsive they are to exercise so
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it's interesting exercise can affect the
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gut bacteria but someone's gut bacteria
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may affect how they respond to exercise
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so there was a study that looked at
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patients and they were randomized to
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either being sedentary or doing a
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12-week exercise program and so then
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they looked specifically at the people
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in the exercise program and they looked
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at the ones who responded with benefits
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to exercising those who didn't respond
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for example the people who responded to
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the exercise showed about a 43 percent
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decrease in their fasting insulin
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compared to those who did exercise but
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were non-responders and so what's
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interesting is that they found when they
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looked at the gut bacteria that the gut
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bacteria and the people who did not
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respond looked similar to those people
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who were sedentary this is an
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interesting finding in this one study
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but a lot more research needs to be done
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for us to understand this a little bit
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better let's wrap up this video and go
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over a few key points number one
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surprisingly there are trillions of
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bacteria fungi and viruses that live in
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our gastrointestinal tract number two
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gut bacteria are important for several
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reasons number one it helps with
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digestion number two it helps with the
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immune system number three it helps
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protect us against bad bacteria and
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number four it does help with some
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neurotransmitters that can affect our
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cognitive and brain health number three
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sometimes it can be an imbalance between
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the gut bacteria and the host and not
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working well together and this can lead
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to problems like metabolic problems like
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obesity or sometimes can lead to
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inflammatory problems
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number four higher levels of aerobic
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fitness and muscle fitness are
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associated with healthier gut microbes
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and number five exercise and physical
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activity are associated with a greater
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abundance of the healthy bacteria and
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production of short chain fatty acids
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which are good for our health thanks for
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watching this video I hope you found it
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helpful if you did please click the like
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button below and subscribe I look
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forward to seeing you in my next video
