How your gut can shape your motivation
The surprising connection between your gut and your goals
Have you ever wondered why some days you're bursting with energy, ready to conquer your workout, while on others, you're struggling to find the motivation to even tie your shoelaces? Well, buckle up because we're about to dive into the fascinating world of your gut and its impact on your motivation.
Your unique blueprint
Picture your gut as a bustling city, inhabited by trillions of microorganisms – your very own bug metropolis [6,8]. From birth, your gut is shaped by interactions with these bugs, influenced by factors like delivery method and nursing [1,8]. While most bugs are allies, promoting a symbiotic relationship, disruptions like antibiotics, illness, or stress can lead to dysbiosis, affecting your overall well-being [1,6].
Each one of us has a unique blueprint in our gut: trillions of microorganisms such as bacteria, yeast, viruses and archea. We live and coexist with these “bugs” in our large and small intestine so they can protect us, help us digest, communicate and synthesize nutrients [1,6].
Who is talking behind your back?
The gut-brain axis is a dynamic communication channel between your gut microbiome and your brain [2,5]. This two-way street involves the vagus nerve and signals like hormones and neurotransmitters, dictating your reactions, decisions, and even storing emotional memories [2,5]. In simpler terms, your gut and brain are in constant conversation, influencing each other's moves.
Aha now we know:
“The gut-brain-microbiome axis communicates through various signals, including metabolites – the byproducts of microbial activity [5]. This complex system has a profound impact on your overall health and, importantly, your ability to achieve your goals.”
Get real with your gut
In an ideal world, a well-nourished, exercised, stress-free, and adequately rested body fosters optimal communication along the gut-brain-microbiome axis [5]. However, life isn't utopia. So, how do we make the best of what we've got?
Positive thought and the gut
Enter the power of positive emotions. Feeling joy, happiness, and overall well-being can shape your gut reactions and microbiome in a positive direction [5]. Your emotions release chemicals like endorphins, oxytocin, and dopamine influencing your gut's responses.
You know those butterflies in your tummy? They’re very real. Ok, not literally butterflies, but that’s your gut receiving instructions from the brain to contract, secrete, increase blood flow, etc. And when our guts make these strategic “chess moves”, we also release some chemicals to let our gut microbes know what’s happening.
Dopamine: Reward & Motivation
Dopamine takes center stage as the neurotransmitter linked to reward and motivation. Recent research delves into how certain gut bacteria impact dopamine levels, affecting our drive and determination [3]. Balancing key microbial genera becomes crucial for a healthy gut-brain-microbial axis.
In other words, the bacteria in your gut (shaped by lifestyle, diet, genetics, epigenetic, environment, and your emotions) can affect your happiness, motivation, and so much more when it comes to neurotransmitters.
So how can you generate a healthy microbiome and get all your nutrients, sleep at night?
Top 3 Tips for a Healthy Gut Microbiome
Eat a Variety of Plant-Based Foods:
Fibre feeds your “good” gut microbes with prebiotic fibre that they will return the favour with all sorts of beneficial nutrients your body needs to carry out various processes. Different foods feed different ‘bugs’. Aim for 30+ different plants weekly, including herbs, spices, veggies, fruits, grains, nuts, seeds, and legumes. Your gut bugs love this diverse menu [4].Prioritize Gut Health:
Choose nutrient-dense foods, and if that bag of chips is calling, balance it with fiber-rich choices. Collaborate with a nutritionist (wink, wink! for a personalized plan [4].Embrace Rest & Sleep: Make quality sleep a priority. Your brain gets a rejuvenating “clean-up" during the night, contributing to overall well-being.
Ready to Elevate Your Gut Health and Mood?
If you're eager to explore the connection between your gut health and mood, I'm here to guide you.
If you’re ready to learn more about improving your gut health and your mood, let me help you make the connection. Book your free strategy call today.
Sources
[1] Davis, W. (2022). Super Gut. Collins.
[2] Galland, L. (2014). The gut microbiome and the brain. Journal of Medicinal Food, 17(12), 1261–1272. https://doi.org/10.1089/jmf.2014.7000
[3] Hamamah, S., Aghazarian, A., Nazaryan, A., Hajnal, A., & Covasa, M. (2022). Role of Microbiota-gut-brain axis in regulating dopaminergic signaling. Biomedicines, 10(2), 436. https://doi.org/10.3390/biomedicines10020436
[4] Jones, P. (2023, May 11). Eating 30 plants per week: How to do it and why. Zoe.com; ZOE. https://zoe.com/learn/30-plants-per-week
[5] Martin, C. R., Osadchiy, V., Kalani, A., & Mayer, E. A. (2018). The brain-gut-microbiome axis. Cellular and Molecular Gastroenterology and Hepatology, 6(2), 133–148. https://doi.org/10.1016/j.jcmgh.2018.04.003
[6] Mayer, E. (2023). The mind-gut-immune connection: Understanding how food impacts our mind, our microbiome, and our immunity. Harper.
[7] Ross, J. (2003). The mood cure: The 4-step program to take charge of your emotions--today. Penguin Books.
[8] The microbiome. (2017, August 16). The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/microbiome/
