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BioHack Your Gut Microbiome

We have all heard ‘Follow Your GUT’..  it is a REAL thing!

More and more research supports the GUT Microbiome as the most important PATH to health and wellness.

Our gut is made up of trillions of bacteria that help our bodies do everything from synthesizing vitamins to regulating our fat metabolism and influencing inflammation. Keeping our gut microbiome diverse helps our bodies in a variety of ways. For starters, our gut health is a key determinant in preventing obesity. Studies show that the wrong mix or lack of diversity in our microbes can lay the foundation for weight problems, cardiometabolic diseases, diabetes, and general wellness- including energy levels, sleep patterns, immune response, vitality, etc.

Exercise Your Gut to Health

There are some easy ways to improve the diversity of our microbiome: eating a diverse diet, getting a good night’s sleep, lowering stress levels, and spending time in nature might all have a positive effect. It’s also helpful to avoid a highly processed food diet which has been shown to reduce the diversity of our microbiome.

Exercise is also one of the more recent habits being studied that can affect our microbiome diversity.

“Exercise seems to be affecting our gut microbes, by increasing bacterial communities that produce short chain fatty acids (SCFAs)”, says Jeffrey Woods, a professor of kinesiology and community health at the University of Illinois at Urbana-Champaign and who studies the effects of exercise on the human body.

“Short chain fatty acids are a type of fatty acids that are primarily produced by microbes and have been shown to modify our metabolism, immunity and other physiological processes,” adds Jacob Allen, an assistant professor of exercise physiology at the University of Illionis who works alongside Woods. Source

There are studies showing that moderate to vigorous exercise like running, cycling and resistance training for as little as 18-32 minutes could make a difference in the diversity of bacteria in the guts as well as better physical and mental health.

Another small study in 2019 found that participants who did high-intensity interval training (30 seconds with four minutes of recovery) or moderate continuous training (40-60 minutes of cycling) three times per week over a two week period increased bacteria that plays a role in breaking down sugars and proteins and induce the immune system into producing anti-inflammatory molecules inside the gut. The researchers behind this study also note that their work has shown that exercise also reduced gut bacteria that have been associated with obesity.

Exercise shapes your mind, body, and gut.

ageLOC Meta is a new daily supplement to help counteract effects of your modern lifestyle on your gut. Benefits + Results of this exclusive formulation of anthocyanins include:

  • Helps support metabolic health
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  • Helps support a healthy microbiome better gut health
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  • Bundle with NuBiome for synergistic wellness of gut health

Red Light Therapy is a BioHack that stimulates your mitochondria to produce ATP in your body, providing a wide array of health benefits including gut wellness.

  If your gut is not healthy, you will not be healthy.




Scientific American


Sonja Stilp, M.D. is a mother, athlete and the founder of RISE. Dr. Stilp is board-certified and fellowship trained with advanced training in regenerative medicine and human optimization. She is the medical director at Golden BioHack. If you’d like to hear more about how to get your gut healthy schedule an appointment to meet with Dr. Stilp at RISE in Golden, Colorado.




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