Wellness

Four Everyday Habits that are Sabotaging Your Fitness Gains (By Wrecking Your Gut Health)

Four Habits for Fitness and Gut Health

You track your macros and nail your workouts, but you still aren't seeing the results you want? Your gut microbiome might be the missing piece of your fitness puzzle. While you're focused on sets and reps, your everyday routines could undermine your hard work.1 Certain lifestyle habits can upset the balance of your body. This includes your gut microbiome. When this happens, it can affect how your body grows muscle, loses fat, and maintains energy.

Stop letting stress and poor sleep destroy your recovery

Think pushing through on minimal sleep is hardcore? Think again. When you're stressed and sleep-deprived, your gut barrier becomes compromised – essentially creating microscopic leaks that can sabotage nutrient absorption and trigger inflammation. It's important to note that the relationship between sleep and gut microbiota is complex and bidirectional, with sleep-associated traits potentially influencing gut microbiota composition and vice versa.A night or two of poor sleep can subtly alter your gut bacteria composition, potentially leading to:

  • Increased cravings for high-calorie foods that derail your nutrition plan

  • Compromised protein absorption that limits muscle recovery

  • Elevated cortisol levels that promote muscle breakdown

  • Reduced energy availability during workouts


Power up your performance:

  • Treat sleep like part of your training program with a non-negotiable 7-9 hour window

  • Practice stress-reduction techniques that lower cortisol and support recovery

  • Create a pre-sleep routine that optimizes your recovery hormone production

  • Consider science-backed adaptogens that help regulate your stress response and support muscle preservation*


Ditch the processed foods that are killing your performance

Those "convenient" processed foods aren't just empty calories—they're actively working against your fitness goals. While individual responses to artificial sweeteners and processed foods can vary, and more long-term human studies are needed to fully understand their impact on gut health and fitness goals, it is clear that artificial sweeteners and processed foods (including some protein powders) can negatively reshape your gut bacteria in as little as two weeks, creating a microbiome that works against your body composition goals by:3

  • Reducing nutrient absorption needed for muscle growth

  • Triggering inflammation that slows recovery

  • Disrupting hormones that regulate muscle protein synthesis

  • Altering metabolism in ways that promote fat storage


Fuel your gains:

  • Choose whole foods that feed your performance-enhancing gut bacteria

  • Add fermented foods that support nutrient absorption and reduce inflammation

  • Eliminate artificial sweeteners that disrupt your metabolic function

  • Select pre- and probiotic-rich foods that optimize your training response


Move more throughout the day to support your microbiome

Your sedentary periods aren't just impacting your metabolism—they're also reshaping your gut bacteria and stalling your digestion. When you move your body, your microbes move with you, improving digestion and supporting motility by reducing transit time. 4 Athletes have significantly different gut profiles than inactive individuals, with these bacterial communities directly influencing:

  • Muscle protein synthesis rates

  • Energy availability during workouts

  • Recovery speed between training sessions

  • Fat-burning efficiency


Improve your microbial advantage:

  • Maintain consistent daily movement beyond your structured workouts

  • Combine strength training and cardio for optimal bacterial diversity

  • Break up sitting periods to keep your gut bacteria active

  • Choose varied training styles to promote different beneficial bacterial strains


Protect your gains from antibiotic and antimicrobial damage

That course of antibiotics or overuse of antimicrobial products isn't just killing ‘bad’ bacteria—it's wiping out the ‘good’ bugs that support your fitness goals. An intact gut microbiome is absolutely necessary for optimal athletic performance.5 Disrupting the optimal balance of your gut bacteria can lead to:

  • Reduced muscle protein synthesis

  • Decreased nutrient absorption

  • Compromised energy metabolism

  • Increased inflammation that slows recovery


Maximize your microbial muscle support:

  • Use antibiotics only when absolutely necessary

  • Skip antimicrobial products for routine cleaning

  • Support your gut with targeted probiotics during necessary antibiotic courses*

  • Focus on maintaining your natural bacterial balance


Be proactive to optimize the gut-gains connection

Your gut microbiome can be a powerful ally in your fitness journey—or it can be your biggest obstacle. How you sleep, eat, deal with stress, and move about your day has a direct impact on your training results. It influences everything from how well you absorb nutrients to how quickly you recover. Begin by focusing on the habit that affects your routine the most. Then, improve your gut health step by step. This will help you reach your true performance potential.

Just as you wouldn't skip a workout or blow your macros, you can't ignore your gut health and expect optimal results. By nurturing your microbiome, you're building a foundation for enhanced performance, faster recovery, and better body composition outcomes.



References

  1. Aya, V., Flórez, A., Perez, L., & Ramírez, J. D. (2021). 

  2. Mohr, A. E., Jäger, R., Carpenter, K. C., Kerksick, C. M., Purpura, M., Townsend, J. R., West, N. P., Black, K., Gleeson, M., Pyne, D. B., Wells, S. D., Arent, S. M., Kreider, R. B., Campbell, B. I., Bannock, L., Scheiman, J., Wissent, C. J., Pane, M., Kalman, D. S., ... Antonio, J. (2020). Journal of the International Society of Sports Nutrition, 17(1), 24.

  3. Zinöcker, M. K., & Lindseth, I. A. (2018). Nutrients, 10(3), 365. 

  4. Bressa, C., Bailén-Andrino, M., Pérez-Santiago, J., González-Soltero, R., Pérez, M., Montalvo-Lominchar, M. G., ... & Larrosa, M. (2017). PloS one, 12(2), e0171352.

  5. Nay, K., Jollet, M., Goustard, B., Baati, N., Vernus, B., Pontones, M., Lefeuvre-Orfila, L., Bendavid, C., Rué, O., Mariadassou, M., Bonnieu, A., Ollendorff, V., Lepage, P., Derbré, F., & Koechlin-Ramonatxo, C. (2019). American Journal of Physiology-Endocrinology and Metabolism, 317(1), E158-E171



*The information Viome provides is for educational and informational use only. The information is not intended to be used by the customer for any diagnostic purpose and is not a substitute for professional medical advice. You should always seek the advice of your physician or other healthcare providers with any questions you may have regarding diagnosis, cure, treatment, mitigation, or prevention of any disease or other medical condition or impairment or the status of your health.