Focus on Gut Health with Erica Gutierrez, RDN
What if your gut is the missing piece in your weight and wellness journey?
Gut health gets tossed around quite a bit, but like, what does it even mean? And why is it such a big deal if you're trying to lose weight or just feel better in general?
So here’s the deal. Gut health basically refers to how well your digestive system is doing its thing. And a huge part of that is the balance of bacteria living in your gut, aka your gut microbiome. This little internal ecosystem is kind of a big deal. It impacts digestion, your mood, immunity, inflammation, and yeah—even your weight.
When things are balanced in there, your body can absorb nutrients properly and just run better overall. But when that balance is off, something called gut dysbiosis can happen. It can mess with how your body absorbs nutrients, trigger inflammation, and even lead to something called leaky gut. That’s when the gut lining gets a little too loose and lets stuff through that shouldn’t really be getting into your bloodstream.
And here’s the tricky part. All of that can make weight loss harder. When your body’s inflamed, it’s kind of like stuck in survival mode. It’s not focused on fat loss at all. So improving gut health isn’t just about digestion—it’s about giving your body what it needs to actually thrive.
To help us unpack all of this, we’ve got Erica Gutierrez on the show. Erica is a functional registered dietitian with 20 years of experience. She uses an integrative approach to help people feel good in their bodies, focusing on uncovering root imbalances to optimize gut and metabolic health.
In this episode, we’re diving into all of it. From gut dysbiosis and leaky gut to inflammation, how your gut health can impact your weight, and what you can actually do about it. We’ll also chat about practical stuff like meal timing, food variety, bowel movement basics, how certain meds play a role, and how GLP-1 medications fit into the picture.
Tune in to the full episode to get the whole scoop and start giving your gut the support it needs to feel better, work better, and honestly just help you glow from the inside out.
How Gut Health Shapes Overall Wellness
The relationship between gut health and overall wellness is deeper than most people realize. Our gut isn’t just responsible for digesting food—it’s a powerhouse that affects hormones, nutrients, mental health, and more.
One of the most important things to understand is that the gut microbiome—a collection of trillions of bacteria living in our digestive system—works in a symbiotic relationship with us. These bacteria aren’t just passive bystanders; they actively help the body function. They produce key hormones like GLP-1, which plays a role in appetite regulation and blood sugar balance. It’s the same hormone that’s at the center of many popular weight loss medications today.
But that’s not all. The gut is involved in producing neurotransmitters, several B vitamins, and other essential compounds. Even the way your stomach processes nutrients like iron and B12 depends on factors like stomach acid and gut function. That’s why the phrase “you are what you eat” has evolved into something more accurate: you are what you absorb.
To put things into perspective, there are actually more bacterial cells in the human body than human cells. That highlights just how integral the microbiome is to our identity and health. Caring for these microbes—through diet, lifestyle, and stress management—isn’t just a trend. It’s foundational.
In fact, some people even use the idea of “feeding your gut bacteria” as a fun way to encourage better food choices—whether with patients or even with kids. It’s a helpful reminder that what we eat doesn’t just nourish us; it nourishes the ecosystem inside us, too.
When it comes to weight, gut health has a unique and sometimes unexpected role. It might seem logical to think that if someone isn’t absorbing nutrients well, they’d be taking in fewer calories and therefore losing weight. But the body doesn’t work that simply. Poor absorption and gut dysfunction can lead to inflammation, hormone imbalances, and stress signals that actually make weight loss more difficult. The body may end up in a survival mode, holding onto weight rather than shedding it.
In short, a healthy gut supports far more than digestion—it impacts metabolism, energy, mood, and the body’s ability to reach and maintain a healthy weight. It's a crucial piece of the wellness puzzle that deserves attention.
Why Poor Gut Health Can Make Weight Loss Harder
It might seem counterintuitive at first—if someone isn’t absorbing nutrients properly, shouldn’t that lead to weight loss? But the reality is more complex. When the gut isn’t functioning well, it creates a ripple effect throughout the body, and that can actually make it harder to lose weight.
There are a few different ways this can show up, depending on someone’s gut type or the specific issues they’re dealing with. One common problem is increased intestinal permeability, often referred to as “leaky gut.” This happens when the gut lining becomes compromised, allowing particles that shouldn’t pass through to enter the bloodstream. Instead of focusing on fat loss, the body shifts into defense mode. It treats these particles like invaders, triggering low-grade inflammation that can interfere with metabolism and signal the body to hold on to weight.
Another issue is microbial imbalance—specifically, an overgrowth of yeast such as candida. People dealing with this often report intense cravings and constant hunger. These symptoms aren’t just about willpower; they’re driven by imbalances in the gut that influence appetite and satiety signals.
Deep within the intestinal lining are specialized cells called L cells. These play a big role in metabolic regulation. When food interacts with these cells, they help release hormones that affect hunger, fullness, and how quickly food moves through the digestive tract. But if the gut lining is unhealthy or the balance of bacteria is off, these signals can become distorted.
That’s part of the reason GLP-1 medications have become so popular. These drugs mimic the hormone GLP-1, which is naturally produced in a healthy gut. When the body isn’t making enough of it on its own due to poor gut health or inflammation these medications step in to fill the gap. It’s a simplified explanation, but it highlights how crucial the gut is in regulating weight-related hormones.
At the core, gut health isn’t just about digestion, it's a key player in hunger, metabolism, and how the body prioritizes energy. When it’s off track, weight loss becomes a much steeper hill to climb.
Simple Ways to Start Supporting Gut Health
Improving gut health doesn’t have to be, like, this huge overwhelming thing. It’s totally about small, doable steps that add up over time. Seriously, even one little tweak can kick things off.
Start with probiotic-rich foods. A spoonful of yogurt with live cultures, a splash of kefir, or a bit of sauerkraut can help boost those friendly bacteria. Bone broth is another easy win. It’s loaded with amino acids and collagen to soothe the gut lining and is super gentle on digestion.
Fiber is kind of the unsung hero. Tons of people, especially those on strict low-carb plans, don’t get enough. Fiber feeds your gut microbes, keeps digestion moving, and helps everything stay balanced. Adding more fruits, veggies, whole grains, and legumes can really shift things in a good way.
Just go slow with it. Adding too much fiber too quickly can cause bloating, which is basically your gut’s way of saying something’s off. If that happens, it might be worth looking into what’s really going on.
Other simple habits can help too. Drinking more water supports digestion and can cut down on unnecessary snacking. Sometimes when you think you're hungry, you're just kind of dehydrated. And don’t sleep on chewing. Taking the time to slow down and really chew your food helps your body digest better and gives it time to register when it’s full.
Better gut health starts with everyday choices. Small changes like eating fermented foods or chewing more mindfully can make a big difference when you stick with them.
Digestion Starts Before the Gut: Why Chewing and Meal Timing Matter
One of the simplest ways to support digestion and gut health overall is often the most overlooked—chewing food properly. A good rule of thumb is to chew each bite about 30 times. That might sound like quite a bit, especially for something soft like watermelon, but it’s more important with tougher foods like meat or dense veggies. While you don’t have to count every chew, slowing down and being mindful of breaking down your food really helps.
Chewing well does more than just aid digestion. It also slows down mealtime, giving your body time to send signals of fullness and satisfaction. This can help prevent overeating and let you actually enjoy your food instead of rushing through meals without noticing how you feel.
Meal timing matters too. Between meals, your body runs something called the migrating motor complex (MMC), which is like a cleanup crew for your digestive system. This cycle happens when you’re not eating and takes a couple of hours to finish after a meal. Constant snacking or grazing can interrupt this process, which might lead to sluggish digestion or bloating.
A lot of people grew up hearing that six small meals a day was the way to go, but when it comes to gut health, spacing meals out can be better. Giving your body breaks between meals, plus a good overnight fasting window, supports your gut’s natural rhythm. Eating right before bed can mess with digestion and the body’s ability to repair itself while you sleep.
Poop Isn’t Taboo—It’s a Window Into Your Gut
It’s not a topic most people are eager to talk about, but understanding bowel movements is an important part of gut health. Many people don’t actually know what’s considered normal when it comes to going to the bathroom. If someone has experienced irregularity for a long time, they might just think that’s how it’s supposed to be.
So what is normal? A healthy bowel movement should happen at least once a day. For some, going up to three times a day is completely normal. What’s not ideal is going every other day or less. That could mean the gut isn’t working as well as it should.
It’s not just about how often you go, but also about consistency. A healthy bowel movement should be easy to pass, not too loose or watery, and not hard or pellet-like. It should feel complete and satisfying, not rushed or strained. These signs show that the digestive system is doing its job.
Because poop can feel awkward or embarrassing to talk about, many people avoid the topic. But it’s actually one of the first things to look at when trying to improve gut health. Bowel movements directly reflect how well the digestive system is functioning.
For those who don’t go regularly, there are some basic habits that can help. Eating probiotic-rich foods regularly can restore a healthier balance of gut bacteria. Increasing fiber supports regularity, but it’s best to add it slowly. Jumping from very little fiber to a lot too fast can cause bloating or gas. Starting with one extra serving of fiber-rich foods each day and gradually increasing is a good approach.
Drinking enough water is critical for digestion and bowel health. Needs vary based on body size, climate, and activity, but aiming for about eight cups a day is a solid starting point. In hot climates or with more physical activity, even more may be needed.
Spacing out meals also supports a natural cleanup process in the gut called the migrating motor complex, which clears out the digestive tract between eating periods.
Together, these habits build a strong foundation for gut health. While some people might need more personalized help, starting with these basics is a simple and effective way to support digestive wellness.
What Might Be Disrupting Your Gut Health (Even If You’re Doing Everything Right)
When it comes to gut health, the focus is usually all about what to add—more fiber, more water, more probiotics, you know the drill. But sometimes, even when someone’s doing all the “right” things, gut issues just won’t quit. That’s when it’s time to ask: okay, what could actually be getting in the way?
Let’s start with sugar. Ugh, it’s sneaky. Beyond just messing with blood sugar and energy levels, added sugar feeds the not-so-great stuff in your gut, like harmful bacteria and yeast (hey, candida). This can kick off this whole domino effect. Cravings get worse, blood sugar swings around like crazy, and your gut’s balance? Totally out of whack.
And don’t even get me started on alcohol. It so doesn’t get enough attention. Even just a little can irritate the gut lining, especially if things are already feeling off. Taking a break from drinking, even for a bit, can seriously help your gut chill out and heal. Like, yes, we’ve all heard that “a glass of wine is healthy,” but recent research is kinda saying ehhh… not really. When it comes to gut and metabolic health, alcohol usually does more harm than good.
Now, let’s talk about stress. Everyone says they’re “fine” until they check their Apple Watch or Oura Ring and realize their body is like in fight or flight all the time. Whether it’s big stuff like trauma or just the daily pressure we pretend doesn’t exist, stress can totally throw digestion off. Constipation, diarrhea, bloating, yep, stress can cause all of it. It’s because of this thing called the gut-brain axis. The gut actually has more serotonin receptors than the brain, which is wild. So when you're anxious or overwhelmed, your digestion definitely feels it. That nervous stomach feeling? Yeah, it's real.
So here’s the deal: adding healthy habits is great, but if stuff like sugar, alcohol, and stress are still in the mix, they could be blocking all your progress. Sometimes the biggest change isn’t about doing more, it’s about removing what’s actually getting in the way.
How Medications and Everyday Inputs Can Affect Gut Health
Gut health isn’t just about popping probiotics or following the latest trend. It’s actually influenced by way more than most people realize, like your meds, your day-to-day habits, and even how stressed you are. And the tricky part? Some of these things might be messing with your gut without you even knowing it.
Take NSAIDs (nonsteroidal anti-inflammatory drugs) like ibuprofen, for example. They’re super common for pain or inflammation, but when someone’s taking them regularly, they can start to wear down the gut lining. That’s where issues like leaky gut can creep in. It’s one of those things that flies under the radar but can totally throw things off for people dealing with ongoing gut stuff.
Then there are proton pump inhibitors (PPIs), the meds that reduce stomach acid. They’re helpful short-term, sure, but people often stay on them way longer than recommended. Over time, that can mess with digestion and even lead to things like SIBO (small intestinal bacterial overgrowth). And yeah, even though the box says short-term, many folks don’t get checked or re-evaluated for years.
The upside? Most people, like 80 to 90 percent, can come off PPIs with the right support. There are even custom tapering protocols that pharmacies can make to help avoid that rebound acid surge when you stop cold turkey. Working with a practitioner makes the process smoother and honestly, way less overwhelming.
Of course, it’s not just about meds. Movement matters too. Even moderate exercise can shift your gut microbiome in a really good way. And let’s not forget how much things like stress, sleep, and overall lifestyle feed into how your gut feels and functions.
Bottom line? It’s not just about what you’re eating. Gut health is influenced by so many little things we do or take every day. Taking a closer look, especially at long-term meds with a professional, can make a huge difference, not just for digestion but for overall health too.
Rethinking Gut Health: Why Variety, Awareness, and Balance Matter
Many people don’t realize how much their everyday habits mess with their gut health. One of the sneakiest culprits? Long-term antibiotic use. Sure, antibiotics are super important when you need them, but taking them for years—like for skin issues—can seriously wipe out good gut bacteria along with the bad.
After antibiotics, rebuilding the gut is key. That might mean adding probiotic-rich foods or taking a solid supplement. Akkermansia has been getting plenty of buzz lately, but it’s really about having a mix of different strains. Gut diversity is the goal—and food variety helps get you there.
Most people think they’re eating a balanced diet, but when they actually track it, they’re eating the same five foods over and over. That’s where a little tracking helps—not calorie counting, just quick meal pics or checklists. Like, did you get your veggies? Any beans or colorful stuff? Just being a bit more aware can really help.
And even with tracking, many folks still aren’t getting enough fiber or protein. So a simple food diary or photo log can show where tweaks are needed.
Improving gut health isn’t about being perfect. It’s about being honest with yourself, adding in the good stuff, and making small changes that actually stick.
GLP-1 Medications and Gut Health: What You Should Know Before Starting
When it comes to GLP-1 meds and gut health, it’s way more complicated than most people think. A lot of folks trying to lose weight with GLP-1s assume it’s just about eating less, but if your gut was already struggling before starting, those issues can actually get worse. Some patients notice more reflux, constipation, or even gastroparesis symptoms, which is seriously uncomfortable. That’s why checking in on gut health before and during treatment is super important.
One really helpful tool is stool testing—it gives the scoop on how well your gut is breaking down food, the balance of bacteria hanging out there, and what kind of metabolites are being made. These details help customize your treatment and can even flip symptoms of stuff like IBS around in just a few months. So if you’re thinking about GLP-1 therapy, or if you’re already on it but dealing with gut problems, focusing on gut health first is a total game-changer.
Here’s a simple but powerful tip: eat your veggies first. They slow digestion, keep blood sugar steady, and kickstart those GLP-1 receptors. Adding high-fiber grains like oats and quinoa? Major bonus—they feed the good bacteria in your gut. A balanced plate with lean proteins and healthy fats is key too—not just for GLP-1 support but for your cells overall. And don’t forget mindful eating! Chew well, chill before your meal, and give your gut a chance to do its thing.
Your gut might just be the key piece you’ve been missing in your health and weight journey. If you want to learn more about how it all fits together — from inflammation and cravings to meds and meal habits — check out the latest episode. It’s packed with practical info to help your body feel better from the inside out.
Give it a listen and see how supporting your gut can change the way you think about wellness.
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