Rupert Hambly


The exercise, gut and brain connection.

I was chatting with a client the other day about how popular media has cottoned onto how a healthy gut microbiome contributes to optimal brain health.


This subject is actually nothing new though and could even be linked to medical professionals hundreds if not thousands of years ago.

Exercise alone can contribute to a healthier gut and thus, positively influence both the gut and brain… It’s all connected.

Chronic inflammation is a known culprit behind various health issues, including gut imbalances and brain-related conditions.

Weightlifting can help combat inflammation by increasing the production of anti-inflammatory cytokines.

These molecules work to calm down the inflammatory response, creating a more balanced gut environment.

As inflammation subsides, the risk of gut-related problems like leaky gut syndrome decreases.

Also the reduction in inflammation can indirectly benefit brain health, as chronic inflammation has been linked to cognitive decline and neurodegenerative diseases.

With insulin sensitivity, weightlifting has been shown to enhance it, making the body more efficient in using glucose.

In the brain, glucose is a primary source of energy, and stable blood sugar levels are crucial for maintaining cognitive function.

By improving insulin sensitivity, weightlifting supports the brain’s access to energy, which can enhance memory, attention, and overall cognitive performance.

A rich and diverse gut microbiome is essential for optimal gut health and weightlifting has been associated with increased microbial diversity in the gut, meaning a greater variety of beneficial bacteria.

This diversity is crucial as different gut microbes play roles in producing neurotransmitters, such as serotonin and dopamine, which affect mood and emotional well-being.

Additionally, the presence of a diverse gut microbiome is associated with a lower risk of mental health disorders, including depression and anxiety.

If there’s one thing you can do tomorrow for your brain, it’s lift weights.

Your coach,

Rupert Hambly


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