Gut Feeling: The Impact of the Gut Microbiome on Athletic Performance

by Dr. Brandi Holmes, NMD | Jun 1, 2025 | Gut Health + Microbiome

Gut Feeling

The Impact of the Gut Microbiome on Athletic Performance

Imagine crushing your workout, hitting a new PR, and walking away feeling strong—not bloated, sluggish, or sore. If you’ve ever wondered why some days you’re unstoppable and others you’re dragging despite eating “healthy,” the answer might just be in your gut.

No, really—your gut.

For active, athletic women who want to train smarter (not just harder), your digestive health could be the edge you didn’t know you needed.

Your gut microbiome is a thriving community of microorganisms including bacteria and yeast, living in your digestive tract. Think of it as your internal wellness team—regulating digestion, mood, immune function, metabolism and even athletic performance.

When the ecosystem is in balance, you feel energized, focused, and fueled. When it’s out of whack? Hello, inflammation, fatigue, cravings, and sluggish recovery.

And for female athletes? The gut microbiome might just determine how well you show up on game day.

Gut Power 101: Energy and Nutrient Extraction

Let’s talk fuel. Your gut bacteria are like the pit crew in your personal race to peak performance—they break down complex carbs and fibers into nutrients your body can actually use, especially short-chain fatty acids (SCFAs) like acetate, propionate, and butyrate.

Fun Fact: Butyrate isn’t just a cool-sounding word. This powerful SCFA is created when gut bacteria chow down on indigestible fiber, and it helps reduce inflammation, reinforce the gut barrier, boost oxygen efficiency in your muscles, and keep you firing on all cylinders.

Gut Tip: Want to energize your gut crew? Feed them prebiotic-rich foods like garlic, onions, oats, and asparagus. It’s basically a protein shake for your microbiome.

Microbial MVPs: Who’s Running the Show?

Not all bacteria are created equal. Some gut bugs are straight-up athletic superstars:

Lactobacillus spp.: These produce lactate, acetate, and butyrate, improving mitochondrial efficiency and enhancing your glucose uptake—translation: more energy when you need it most.
Bifidobacterium spp.: These powerhouses help break down carbs and fats, reinforce the gut lining, and decrease pro-inflammatory molecules like IL-6 and TNF-α. More fat-burning, less inflammation? Yes, please.
Faecalibacterium prausnitzii: A champion butyrate producer with anti-inflammatory flair, this bacterium supports a healthy gut barrier so your digestion stays smooth under pressure.
Roseburia spp.: They contribute to butyrate production and help maintain colonic health and energy balance—think endurance support from the inside out.

Endurance vs. “Runner’s Gut”

Ever had a sudden bathroom sprint mid-run? You’re not alone—up to 50% of female endurance athletes struggle with GI distress.

A strong microbiome is like a buffer zone—it reinforces your gut lining and helps prevent all that chaos. Plus, it’s key for proper hydration and mineral absorption. So if your gut’s off, you’re not just uncomfortable—you’re underperforming.

Gut-Brain Vibes: Mood, Focus & Recovery

Here’s where things get even cooler. About 90% of your serotonin (yes, the feel-good hormone!) is made in your gut.

A healthy microbiome = more serotonin = better mood, sharper focus, better sleep, and faster recovery. It’s basically your post-workout recovery plan in microbial form.

Gut Microbiota and Endurance Performance

We’re not just talking vibes—science backs this up. Studies show that exercise alters gut composition, boosting diversity and SCFA production. More microbial diversity means better digestion, stronger immune defenses, and more efficient fuel use.

Akkermansia muciniphila: Improves metabolism and gut barrier function—ideal for sustained energy.
Veillonella spp.: Converts lactate into propionate, an SCFA your body can use for more energy. Wild, right?

Microbiome = Mood Boost + Immune Shield

Your gut talks to your brain constantly via the gut-brain axis. SCFAs can even cross the blood-brain barrier to influence your mental game.

That means your gut health directly impacts focus, cravings, resilience, and how quickly you bounce back from workouts (and life in general). A balanced microbiome is like having a built-in coach for your nervous system.

5 Ways to Love Your Gut

(and Get It to Love You Back)

1.) Snack on fermented foods – Greek yogurt, kefir, miso, or sauerkraut? Go wild. Even a forkful daily does wonders.

2.) Prebiotic power – Try a daily dose of PHGG or chicory root fiber. Your bacteria will throw a party.

3.) Hydrate smarter – Add a squeeze of lemon and sea salt to your water for max absorption.

4.) Ditch the ibuprofen – NSAIDs can mess up your gut lining. Save them for emergencies.

5.) De-stress like a pro – Yoga, walks, deep breaths—lower cortisol = happier gut = better you.

Final Thoughts: Trust Your Gut, Fuel Your Fire

Your gut isn’t just about digestion—it’s a key player in how you feel, train, recover, and thrive. Investing in your microbiome isn’t trendy—it’s transformational.

So whether you’re training for your next marathon or crushing a strength cycle, don’t ignore that gut feeling. It might just be your competitive edge.

References:

1. Allen JM, Mailing LJ, Niemiro GM, et al. Exercise alters gut microbiota composition and function in lean and obese humans. Med Sci Sports Exerc. 2018;50(4):747-757. doi:10.1249/MSS.0000000000001495

2. Derrien M, van Hylckama Vlieg JET. Fate, activity, and impact of ingested bacteria within the human gut microbiota. Trends Microbiol. 2015;23(6):354-366. doi:10.1016/j.tim.2015.03.002

3. Huang WC, Lee MC, Lee CC, et al. Lactobacillus plantarum TWK10 supplementation improves exercise performance and increases muscle mass in mice. Nutrients. 2018;10(11):1706. doi:10.3390/nu10111706

4. Jäger R, Mohr AE, Carpenter KC, et al. International Society of Sports Nutrition Position Stand: Probiotics. J Int Soc Sports Nutr. 2019;16(1):62. doi:10.1186/s12970-019-0329-0

5. Scheiman J, Luber JM, Chavkin TA, et al. Meta-omics analysis of elite athletes identifies a performance-enhancing microbe that functions via lactate metabolism. Nat Med. 2019;25(7):1104-1109. doi:10.1038/s41591-019-0485-4

6. Shing CM, Peake JM, Suzuki K, et al. Effects of probiotics supplementation on gastrointestinal permeability, inflammation and exercise performance in the heat. Eur J Appl Physiol. 2014;114(1):93-103. doi:10.1007/s00421-013-2748-y

7. West NP, Pyne DB, Peake JM, et al. Probiotic supplementation for respiratory and gastrointestinal illness symptoms in healthy physically active individuals. Clin Nutr. 2014;33(4):581-587. doi:10.1016/j.clnu.2013.09.002

Top 7 Ways to Naturally Reduce Chronic Back Pain

by Dr. Brandi Holmes, NMD | Nov 12, 2021 | Injury Management, Naturopathic Approach to Injury Rehabilitation

Chronic low back pain is the leading cause of disability for over 600 million people worldwide. Yes, you heard that right—600 million. And if you’re living in the U.S., you’re not alone—50 million Americans are dealing with the same aches and groans, according to the American Board of Family Medicine.

So, what’s the deal? How did we get here? Honestly, it’s complex and multi-factorial.

Let’s break it down: your low back is a bustling neighborhood of tissues—skin, nerves, blood vessels, fascia, ligaments, tendons, muscles, bones—all working together (and sometimes against each other). One cranky component, and suddenly your whole system is out of sync. Risk factors? Oh, plenty:

Being over 30
Sedentary lifestyle
Pregnancy
Stress and mood disorders
Manual labor or repetitive movements
Sleep issues
Poor Posture and body mechanics
Smoking
Obesity
Nutrient deficiencies

And causes range from musculoskeletal dysfunction to neurological issues, trauma, infections, and even hormonal or autoimmune conditions.

But here’s the good news: nature has your back (pun very much intended). Enter naturopathic medicine—where ancient wisdom meets modern science. We’re diving into 7science-backed, natural strategies that can help you take control of your back pain—without relying solely on prescription meds or living on a heating pad.

Top 7 Ways We Can Help Your Low Back Pain:

1. Turmeric (Curcuma longa)

Curcumin, the active compound in turmeric, has anti-inflammatory effects comparable to NSAIDs without the gut-irritating side effects. It targets the COX-2 and NF-kB inflammatory pathways. Curcumin modulates cytokines like IL-6 and TNF-alpha, basically cooling the fire in your tissues. This herb has been extensively studied and results showed curcumin supplements were effective in reducing pain in musculoskeletal disorders.

How to use: 500–1,000 mg of curcumin with black pepper (for absorption) daily has been researched, Quick tip: Adding turmeric generously into soups, smoothies, or golden milk lattes is also a great way to supplement!

*Additional herbs to consider: Harpagophytum procumbens, Salix spp. Boswellia serrata are also effective in managing chronic musculoskeletal pain.

2. Strengthening Your Core

Let’s face it, most people do not have a strong core. Now, I’m not talking about walking around with a washboard abs, but think of your core like a corset evenly distributing weight throughout the trunk. A strong core stabilizes your spine, reduces strain on your lower back, and prevents future injury. Makes sense right? Core stabilization exercises improves function and reduces pain in chronic low back pain sufferers in multiple meta-analysis.

How to use: Focus on exercises that enhance mobility, strength, coordination, and stabilization like planks, bird-dogs, bridges, and more bridges at least 3x/week.

3. Magnesium

People low in magnesium are more likely to experience muscle cramps, spasms, and pain flares—aka the ouch trifecta. This mighty mineral plays a starring role in muscle relaxation, nerve function, and inflammation control—all crucial for calming cranky backs. Whether it’s through leafy greens, Epsom salt baths, or a targeted supplement, magnesium says, “I got your back—literally!”

How to use: 300–500 mg magnesium glycinate daily is usually recommended. There is also topical magnesium chloride is usually applied to over the pain area. A 30-minute soak in an UNSCENTED Epsom salt baths for bonus relaxation. ***Magnesium can cause loose stool at higher dosages!

4. Acupuncture

This ancient practice may stimulate endorphin release and reduce inflammation and muscle tension. his ancient practice uses tiny needles to tap into your body’s natural healing powers—reducing inflammation, boosting circulation, and releasing feel-good endorphins. It’s like hitting the reset button for your nervous system, helping tight muscles chill out and pain signals quiet down. Studies show it can be just as effective (or better!) than meds or physical therapy for chronic back pain. So if your spine’s been throwing a tantrum, maybe it’s time to bring in the needles and let the healing begin!

How to use: Weekly sessions for at least 6 weeks show the most benefit.

5. Breathwork & Meditation

Chronic low back pain isn’t just a body issue—it’s often a mind-body feedback loop. Pain creates tension → tension creates more pain → your nervous system goes into “uh-oh” mode. That’s where mindfulness magic comes in!

Breathwork calms the nervous system, reduces muscle tension, and increases oxygen flow to tight, tired tissues (hello, lumbar love!).
Meditation helps rewire pain perception in the brain, turning down the volume on your “pain alarm.”
Mindfulness teaches you to tune into your body instead of bracing against it—less guarding, more gentle movement = less pain.

Fun Fact: Studies show mindfulness-based stress reduction (MBSR) is just as effective as physical therapy for chronic low back pain in many cases!

How to use: Practice deep breathing or mindfulness meditation for 10 minutes daily.

6. Nutrient Dense Anti-Inflammatory Diet

Anti-inflammatory foods like berries, leafy greens, and omega-3-rich salmon are like tiny firefighters for your spine—putting out the pain flames one bite at a time. These tasty powerhouses work behind the scenes to reduce swelling, support healing, and even ease nerve irritationDitch the junk, fuel up on the good stuff, and let your plate help your back chill out and heal! Don’t let the chronic inflammation fuel the pain.

How to use: Load up on leafy greens, berries, salmon, olive oil, turmeric, and flax daily.

7. Hydrotherapy

Warm water therapy eases muscle tension, boosts circulation, and reduces joint loading. Hydrotherapy—like warm baths, contrast showers, or float tanks—helps relax tight muscles and boost circulation to your aching low back. Saunas turn up the heat (literally), increasing blood flow and flushing out inflammation while your muscles melt into bliss. Regular sessions can ease stiffness, reduce pain, and even help you sleep better.

Thermal effect: Warm water increases blood flow to tight or injured tissues, delivering oxygen and nutrients that aid healing while flushing out metabolic waste.
Hydrostatic pressure: Immersion in water gently compresses the body, reducing swelling and improving circulation.
Buoyancy: Water reduces gravity’s pull, relieving pressure on the spine and joints—making movement easier and less painful.
Neuromuscular relaxation: Heat helps reduce muscle spasms and decreases nerve excitability, calming the pain response.

How to use: Try aqua aerobics, floating therapy, or soaking in a warm bath with Epsom salts a few days a week.

Final Thoughts

Try incorporating 2–3 of these tips into your daily routine this week. Then let us know what’s working for you—or what you’d love to learn more about! Comment below, share your wins, or drop your questions. We’re here to support your journey, every step (and stretch) of the way.

Naturopathic Approach to Ankle Sprain Management

by Dr. Brandi Holmes, NMD | Oct 28, 2021 | Injury Management, Naturopathic Approach to Injury Rehabilitation

Runners everywhere have been plagued with the dreaded ankle sprain. Imagine you are in the middle of your daily run, singing your favorite song when you hit uneven pavement. Your ankle rolls eliciting sharp throbbing pain and swelling. You find that you have a grade 2 ankle sprain, which indicates a partial tearing of an ankle ligament(s) accompanied with swelling, tenderness, and directional-dependent joint laxity. How would you typically manage your symptoms and aid your recovery? Most people would automatically default to the Rest, Ice, Compress, and Elevation, also commonly known as the R.I.C.E. method. Although the prognosis is good using this intervention, there is an increased likelihood of stiffness, re-injury, and chronic ankle instability. So, what should you do? What could improve your healing time, get you back on your feet again, and decrease the possibility of reinjury? The simple answer is naturopathic modalities.

Naturopathic medicine’s approach is tailored to the individual. It analyzes the different influences that could impact your natural ability to heal. There are various modalities that could be used to treat an ankle sprain and help prevent future recurrences. Below are ten possible treatments and instructions that may increase your healing time and decrease the likelihood of recurrence. Questions involving individualized care, dosages, frequencies, and contraindications should be directed towards a licensed naturopathic doctor.

Top 10 Ankle Sprain Naturopathic Interventions:

Stabilize and Compression: Injury at any level will reduce structural integrity. With an ankle injury, it’s important to stabilize and compress the injury to lower the probability of re-injury and decrease swelling, and therefore pain. Stabilizing techniques can include ankle braces, taping, compression stockings, assessing proper shoewear, etc.

2. Movement and Exercise: The age of resting an injury is obsolete. Recent research has shown early movement increases lymphatic flow helping to rid the body of waste products that have built up from tissue repair. It also helps to reduce joint stiffness. Exercises such as strengthening, balance, and proprioceptive training help with retraining the ankle and preventing injury recurrence

3. Natural analgesics and anti-inflammatories: NSAIDS are typically used for reducing inflammation and pain in allopathic medicine. Naturopathic medicine utilizes many herbs with less side effects to reduce pain and inflammation. Examples are: Harpogphytum procumbens, Eschscholzia californica, Curcuma longa, and Boswellia serrata. Ricinus communis (castor oil), can be used topical as a castor oil pack to reduce inflammation.

4. Nutritional interventions: Increasing anti-inflammatory foods and eating foods high in zinc, vitamin C, copper, omega-3 fatty acids, bromelain, and vitamin E help with inflammation, collagen building and stabilization which are key in ligament repair. Reducing sugar intake is very important due to its inflammatory nature and it’s effect on joint tissues.

5. Hydrotherapy: The old R.I.C.E. method utilized ice to help reduce the swelling, but there is more you can do than just placing an ice bag on your ankle. Ice massage, heating to relaxing the muscles around the joint, or even contrast water baths could be beneficial to reduce inflammation.

6. Supplementation: Providing the right nutrients to help the healing process is essential. Examples are MSM, B-complex, Glucosamine, bromelain, Quercetin, Coenzyme Q, Magnesium, and essential fatty acids.

7. Homeopathy: There are plenty of homeopathic remedies available to help stimulate the body’s innate response to healing. According to Homeopathy.org, with ankle sprains there are six remedies to consider to help with healing.

- - - Ledum palustre: Sprains with bruising. The joint feels cold and looks bruised (blue-black). Although the joint is cold, it feels better for ice cold compresses—the colder the better.
    - Rhus toxicodendron: Sprains with stiffness and restlessness. The pains are aching and the joint is worse when first moving it after a rest—and then better for a while with continued movement. It’s hard to get comfortable in any position so a painful restlessness ensues. A sprained wrist cannot grip anything properly or strongly. Hot compresses and baths provide relief.
    - Ruta graveolens: Constant pain and lameness. The pains are more bruised than aching. Worse from pressure, standing, or walking, and there’s no relief from continued movement (as there is with Rhus tox). The pains are better with heat and wrapping the joint.
    - Strontium carbonicum: Repeated, chronic sprains. For weak, swollen ankles.
    - Topical arnica: swelling, trauma, bruising
    - Bryonia alba: Sprains with severe pain. The pains are stitching and are worse for cold and the slightest movement. The sprained joint is better from rest (for keeping the joint perfectly still) and from pressure (tight bandaging).

8. Kinesiotaping (KT): KT taping is used by many trainers and athletes to help with stabilization, muscle inhibition, muscle activation, and swelling reduction.

9. Physical Medicine modalities: Low level laser therapy, Ultrasound, CranioSacral therapy, Applied Kinesiology, diathermy, and many other modalities can be used to enhance tissue healing.

10. Other botanical Intervention: Nervines, connective tissue building herbs, and vulneraries are very helpful with assisting the healing process. Nervines (sedative) help to reduce pain by relaxing the nervous system. Examples of nervines are Avena sativa, Lavendula officinalis, and Melissa officinalis. Connetice tissue builders Connective tissue building herbs like Centella asiatica and Plantago lancelota/major help to reinforce, repair, and strengthen the injured ligamentous tissue. Lastly, vulneraries are wound healing herbs. Herbs such asAachillea millefolium and Plantago lancelota/major are great to help facilitate wound healing.