Betr clients are often shocked when we tell them NOT to exercise, or stick to lighter workouts, during Level 1. It’s an understandable response; we’ve all had “diet and exercise” drilled into our heads as the keys to healthy living.
We’re not against exercise at Betr. Research supports the health benefits of regular, moderate-intensity exercise. We think the answer isn’t as black and white as commonly believed.
In this article, we’ll review the following:
- The relationship between inflammation, gut health, and overall health
- How exercise contributes to inflammation
- Why taking it easy and healing your gut can improve your exercise regimen
- How to approach exercise during the Level 1 Betr protocol
Let’s talk about it.
Gut Health & Inflammation
Thousands of years ago, Hippocrates said, “Look well to the gut for the root of all disease.” The “Father of Modern Medicine” nailed it. Our gastrointestinal system contains hundreds of trillions of bacterial cells, making the community of bacteria in our gut microbiome the largest organ in our body.
Research has connected the health of our microbiome to healthy brain functioning, a robust immune system, and even healthy skin!
These benefits result from anti-inflammatory metabolites called short-chain fatty acids (SCFAs). Beneficial gut bacteria produce SCFAs, which maintain healthy function and fight inflammation in our gut and the rest of our bodies.
When disease, poor diet, or chronic stress disrupt our gut bacteria, they don’t produce enough SCFAs. The bacteria community shifts towards unhealthy bacteria species, which make harmful metabolites.
These unhealthy metabolites cause inflammation. This inflammation disrupts the cell wall of our digestive tract and starts letting inflammatory metabolites out of our gut into the rest of our body. On top of that, harmful substances also make their way into the gut.
This is the cycle of chronic inflammation. For many new Betr members, this is their condition when they start our Level 1 protocol. These new members are usually ready for a change. They’re motivated. They want to hit the gym hard to “supercharge” their progress.
Then we tell them not to overdo exercise.
Why?
Takeaway
A healthy gut microbiome produces anti-inflammatory hormone precursors called short-chain fatty acids. When disease, poor diet, or stress disrupt a healthy gut, it causes chronic inflammation, bothersome symptoms, and, eventually, serious illness.
Exercise-Induced inflammation: Good & Bad News
When you exercise, you’re stressing your body! This stress might conflict with the idea of “post-workout buzz.” But in a biochemical sense, it’s true. Exercise raises your heart rate and blood pressure. It causes microscopic damage to your ligaments, tendons, and muscles.
Usually, with appropriate nutrition and recovery, this is a good thing! Your body responds to this injury by sending out substances to heal these minor injuries, moderate your stress, and return your heart rate and blood pressure to normal.
This repair makes the body systems involved stronger and healthier.
That’s when things are working the way they’re supposed to.
If your body is already under significant stress and inflammation, layering on more stress and inflammation with prolonged, intense exercise may weaken your body.
Think about it: when the gut is inflamed, your body is already struggling to overcome this chronic inflammation. By exercising, you’re feeding more fuel to the fire!
That’s why Betr recommends avoiding high-intensity exercise during Level 1.
We want you to remove as many sources of stress and inflammation as possible and heal your gut with nutritious, gut-healthy food. Once you’ve reduced (or even eliminated!) chronic inflammation, your body will be able to respond effectively to a healthy workout.
You’ll see even greater benefits than before!
Takeaway
When you are healthy, exercise causes healthy inflammation that builds muscle and increases endurance. But, when you’re unhealthy, your body can’t effectively recover from exercise, and it ends up contributing to unhealthy, chronic inflammation.
Stimulation, not Annihilation
If you work out, you know that the ability to “GO HARD” is usually considered a status symbol to gym rats. But, evidence shows that prolonged, high-intensity workouts might contribute to chronic inflammation.
Researchers have found that the inflammatory response during a high-intensity exercise is more likely to impact the immune system negatively. This impact is especially notable when an intense training program doesn’t include enough recovery time or healthy, restorative foods.
That’s why Betr CEO Dr. Ferro always encourages “stimulation, not annihilation” when working out early during the Betr protocol.
Trainers familiar with Betr usually do more range of motion exercises coupled with nutritious, healing foods.
As it turns out, science supports this. Researchers at the University of California School of Medicine found that just 20 minutes of moderate exercise (like brisk walking) was enough to get exercise’s healthy, anti-inflammatory benefits.
Takeaway
When high-intensity workouts aren’t paired with adequate nutrition and recovery time, they can negatively impact the immune system, causing inflammation.
Getting Gut Healthy!
We’ve already talked about the unhealthy cycle of chronic inflammation.
The exciting news is that you can start a whole new cycle once you heal your microbiome! A cycle of exercise and gut health!
That’s right! A healthy gut doesn’t just support the maximum benefits of exercise- exercise helps a healthy microbiome!
Research shows people who regularly exercise have more bacterial species that produce anti-inflammatory SCFAs. The exercise-associated increase in SCFAs was associated with decreased inflammation in the gut, healthier digestive cell walls, and better immune system function!
Takeaway
When your gut microbiome heals, regular exercise actually encourages healthy species of anti-inflammatory gut bacteria!
Cooldown: Work out Betr, Not Harder.
Don’t get it twisted- BETR LOVES exercise! We just want you to work smarter, not harder! We base our recommendation on starting with low-intensity exercise on the understanding of what it takes to reduce inflammation and heal your body.
So, to that end, let’s review:
- A healthy gut microbiome produces anti-inflammatory hormone precursors called short-chain fatty acids. When disease, poor diet, or stress disrupt a healthy gut, it causes chronic inflammation, bothersome symptoms, and, eventually, serious illness.
- When you are healthy, exercise causes healthy inflammation that builds muscle and increases endurance. But, when you’re unhealthy, your body can’t effectively recover from exercise, contributing to harmful chronic inflammation.
- When high-intensity workouts aren’t paired with adequate nutrition and recovery time, they can negatively impact the immune system, causing inflammation.
- When your gut microbiome heals, regular exercise actually encourages healthy species of anti-inflammatory gut bacteria!
Betr’s Level 1 protocol is designed to reset your body and allow it to rebuild with healthy, nutritious foods. Then, once your microbiome is “maxed-out,” you can start to incorporate higher-intensity workouts and meet your BIG training goals.
If you want to know if healing your gut with Betr might be the key to a Betr workout, take our Betr Gut Quiz!
After reading this article, you may be asking yourself if your own health hurdles could be related to an unhealthy gut.
Explore Betr's risk-free trial to see if you could benefit from using food as medicine to rebuild your microbiome and realize the healthy potential you never knew you were missing!
