Energise Your Golden Years: Boosting Your Desire to Exercise with Gut-Healthy Foods

Chicory root, Jerusalem Artichokes, Garlic and Dandelion Greens combined

The Surprising Link Between Your Gut Biome and Your Motivation to Exercise

Staying active and motivated to exercise can become increasingly challenging as we age. However, recent research suggests gut bacteria may play a much bigger role in getting us going than previously thought

A recent study discovered that the key to unlocking peak performance and motivation may lie in your gut!

Two superstar bacteria, Eubacterium rectale and Coprococcus eutactus, have been identified as producing fatty acid amides (FAAs). These powerful little compounds stimulate the CB1 endocannabinoid receptors in your gut, leading to increased dopamine release in the motivation-controlling regions of your brain.

And the best part? You can boost the levels of these bacteria in your gut simply by eating a diet rich in fibre, probiotics, and other gut-healthy foods. But it's not just about the science - it's about results!

Engaging in regular physical activity can lead to improvements in cardiorespiratory fitness and overall health. This can result in a lower risk of chronic diseases, such as cardiovascular and metabolic diseases, as well as lower all-cause mortality rates.

​In older adults, chronic, low-grade inflammation and immune senescence* are significant determinants of various diseases with high mortality rates. Regular exercise has been shown to reduce the risk of these diseases by improving immune functions, decreasing chronic inflammation, and increasing autophagy, a cellular process that degrades and removes cellular debris.

*Immunosenescence is the gradual deterioration of the immune system, brought on by natural age advancement, closely related to the development of infections, autoimmune diseases, and malignant tumors.

The Science Behind Boosting Your Desire to Exercise with Gut Bacteria

Eubacterium rectale and Coprococcus eutactus produce FAAs, which activate the CB1 receptors in the gut. These receptors connect via the spine to a motivation-controlling brain region via the spine.

The result of the stimulation of these CB1 receptor-studded nerves is an increase in levels of the neurotransmitter dopamine during exercise, in a brain region called the ventral striatum.

The striatum is a critical node in our brain's reward and motivation network. The researchers concluded that the extra dopamine in this region during exercise boosts performance by reinforcing the desire to exercise.

The reasons for this connection are not clear, and study co-author, J. Nicholas Betley, PhD, an associate professor of Biology at the University of Pennsylvania's School of Arts and Sciences, says that "this line of research could develop into a whole new branch of exercise physiology."

Chicory Root

Dietary Sources of Eubacterium rectale and Coprococcus eutactus

A healthy gut microbiome is essential for overall health and well-being, including boosting the desire to exercise. To promote a healthy gut microbiome, consider incorporating the following dietary sources and foods into your daily routine:

1. Fibre-rich foods:
   • Whole grains: Brown rice, quinoa, barley, and oats.
   • Fruits: Apples, pears, berries, and oranges.
   • Vegetables: Broccoli, cauliflower, Brussels sprouts, and artichokes.
2. Fermented foods:
   • Yogurt: Opt for natural, unsweetened yogurt with live and active cultures.
   • Kefir: A fermented milk drink that contains multiple strains of beneficial bacteria.
   • Sauerkraut: Fermented cabbage that is rich in probiotics.
   • Kimchi: A Korean dish made from fermented vegetables, typically cabbage and radish.
3. Prebiotic-rich foods:
   • Garlic: A pungent culinary staple that supports the growth of beneficial gut bacteria.
   • Onions: A versatile vegetable that acts as a prebiotic, promoting gut health.
   • Leeks: A flavorful source of prebiotic fibers, closely related to onions.
   • Asparagus: A tender vegetable packed with prebiotic fibre.
   • Bananas: A popular fruit containing inulin, a prebiotic fibre that promotes gut health.

To specifically target Coprococcus Eutactus and Eubacterium Rectale, consider incorporating prebiotic fibres such as inulin and oligofructose into your diet. These fibres are found in foods like:

1. Chicory root: A versatile ingredient that can be used as a coffee substitute or added to salads
2. Jerusalem artichokes: A tuber vegetable that can be roasted, boiled, or sautéed
3. Dandelion greens: A leafy green that can be added to salads, sautéed, or used in smoothies.

Vitamin K Keeps Our Brain
11 Years Younger - ​Study

Action Plan for Targeting Coprococcus Eutactus and Eubacterium Rectale

Here is your 4-step action plan for targeting Coprococcus Eutactus and Eubacterium Rectale:

1. Include fibre-rich whole grains, fruits, and vegetables in your daily meals.
2. Incorporate fermented foods like yogurt, kefir, sauerkraut, and kimchi into your diet.
3. Consume prebiotic-rich foods such as onions, leeks, asparagus, and bananas regularly.
4. Add inulin and oligofructose-rich foods like chicory root, Jerusalem artichokes, garlic and dandelion greens to your meals.
5. Monitor your motivation to exercise and adjust your dietary intake as needed to optimize results.

​By following this action plan and incorporating these dietary sources into your daily routine, you are likely to experience an increased desire to exercise and improved performance, fueled by a healthy gut microbiome that supports the growth of Coprococcus Eutactus and Eubacterium Rectale.

Jerusalem artichoke flowers

FAQs - Oligofructose-rich, Prebiotic and Insulin Foods

What are the best oligofructose-rich foods in an everyday diet?

The best oligofructose-rich foods to incorporate into your everyday diet include chicory root, Jerusalem artichokes, dandelion greens, and garlic. Chicory root can be used as a coffee substitute or added to salads; Jerusalem artichokes can be roasted, boiled, or sautéed; dandelion greens can be added to salads, sautéed, or used in smoothies; and garlic is a pungent culinary staple that supports the growth of beneficial gut bacteria.

Oligofructoses are short-chain carbohydrates (sugars) that are found in some plants. They are a type of prebiotic fibre, which means that they can be used by beneficial bacteria in the gut to help support their growth and health. Oligofructoses have also been linked to improved metabolic health, including improved glucose tolerance and reduced fat storage.

Are all prebiotic foods precursors of Coprococcus Eutactus and Eubacterium Rectale?

No, not all prebiotic foods are precursors of Coprococcus Eutactus and Eubacterium Rectale.

Prebiotic foods generally promote the growth of a variety of beneficial gut bacteria, including other species besides these two. While some prebiotics may serve as a precursor to these species, others may not have any effect on them. So, while consuming prebiotic-rich foods may support the growth of Coprococcus Eutactus and Eubacterium Rectale to some extent, these foods can also contribute to the growth of other beneficial bacterial species in the gut.

On the other hand, inulin and oligofructose are examples of prebiotic fibres that have been shown to specifically support the growth of Coprococcus Eutactus and Eubacterium Rectale.

However, the gut microbiome is a complex ecosystem with countless interactions between various bacterial species. Therefore, maintaining a diverse and balanced diet that includes a wide range of prebiotic and probiotic foods is essential for overall gut health and well-being.

Your Gut Is Stopping You Losing
​Weight - It's Not Your Fault

10 meal suggestions that feature chicory root, Jerusalem artichokes, dandelion greens, and garlic

1. Roasted Vegetable Salad: Toss roasted Jerusalem artichokes, carrots, and red onions with dandelion greens, toasted walnuts, and crumbled feta cheese. Dress with a garlic-infused olive oil and lemon vinaigrette.
2. Garlic and Chicory Risotto: Prepare a creamy risotto with sautéed garlic and chopped chicory root. Top with grated Parmesan cheese and a sprinkle of fresh parsley.
3. Dandelion Green Pesto Pasta: Blend dandelion greens, garlic, pine nuts, Parmesan cheese, and olive oil to create a pesto sauce. Toss with your favorite cooked pasta and add cherry tomatoes and sautéed Jerusalem artichokes for extra flavor.
4. Jerusalem Artichoke Soup: Cook Jerusalem artichokes, garlic, onions, and potatoes in a vegetable broth until tender. Blend until smooth and serve with crusty bread and a drizzle of olive oil.
5. Grilled Vegetable Skewers: Thread chopped chicory root, Jerusalem artichokes, bell peppers, and onions onto skewers. Brush with a garlic and herb marinade and grill until tender. Serve with a side of dandelion green salad.
6. Stuffed Chicory Leaves: Blanch chicory leaves and stuff them with a mixture of sautéed garlic, onions, mushrooms, and cooked quinoa. Bake in tomato sauce and top with crumbled feta cheese.
7. Dandelion Green and White Bean Stew: Simmer dandelion greens, garlic, onions, carrots, and white beans in a vegetable broth. Season with thyme, rosemary, and black pepper. Serve with crusty bread or over rice.
8. Jerusalem Artichoke and Chickpea Curry: Sauté garlic, onions, and ginger in a pan. Add diced tomatoes, Jerusalem artichokes, chickpeas, and your favorite curry spices. Simmer until the vegetables are tender and serve over rice.
9. Garlic and Chicory Root Mash: Boil cubed chicory root and potatoes until tender. Mash with roasted garlic cloves, butter, and a splash of milk. Season with salt and pepper and serve with your favorite protein and steamed vegetables.
10. Dandelion Green and Goat Cheese Frittata: Sauté garlic, onions, and dandelion greens in a pan. Add whisked eggs and crumbled goat cheese. Cook until the eggs are set and finish in the oven. Serve with a side of roasted Jerusalem artichokes.

No limits!

When you start incorporating these gut-boosting foods into your diet, you'll notice a tangible difference in your performance.

Say goodbye to those mid-workout slumps and hello to a renewed sense of energy and motivation. And with the power of the FAA-stimulated CB1 receptors behind you, you'll be enjoying your workouts more than ever and achieving your goals faster than ever before.

​So what are you waiting for? Fuel up with fiber, reach for probiotics, and get ready to unleash the power of your gut. With Eubacterium rectale and Coprococcus eutactus on your side, there's no limit to what you can achieve :)

How Bananas Benefit Your Bones - And Brain

> More posts to help you with FITNESS AFTER 50
> More posts to help you with Brain Health
> If you are a @MEDIUM reader my publication Body Age Buster has hundreds of categorised posts which I have written especially for men and women over 50.