For most of my career, I thought of "performance-enhancing" as a way to target your muscles and energy levels. High-dose caffeine, creatine, and other "ergogenic aids" came to mind, but I never once considered gut health as a performance enhancement tool.

As the saying goes, "If I'd only known then what I know now."

The gut and the gut-brain axis actually have a significant impact on workout and physical performance.

Here's a summary of the top 7 ways poor gut health sabotages energy and workout performance. And in case you're wondering, there's only one product and brand I recommend right now for improving it.

1️⃣ Reduced Nutrient Absorption: A healthy gut is crucial for absorbing essential nutrients like B vitamins, iron, and magnesium—all necessary for energy production. Dysbiosis leads to deficiencies that leave you fatigued and hinders performance during workouts.

2️⃣ Impaired Mitochondrial Function: Mitochondria are the powerhouses of your cells, producing ATP (adenosine triphosphate), the main energy currency. Dysbiosis causes chronic inflammation, which stresses the mitochondria and reduces ATP production.

3️⃣ Altered Metabolism: Gut bacteria break down and ferment dietary fibers into short-chain fatty acids (SCFAs), such as butyrate, which provide energy to cells. When dysbiosis disrupts this process, your body may produce less of these beneficial compounds, reducing energy availability.

4️⃣ Increased Inflammation: Dysbiosis increases gut permeability (leaky gut), allowing endotoxins like lipopolysaccharides (LPS) to enter the bloodstream. This increases inflammation, causing fatigue, muscle soreness, and slower recovery times.

5️⃣ Hormonal Imbalances: Gut bacteria regulate hormones like cortisol and insulin. Dysbiosis raises cortisol levels, which depletes energy and negatively impacts muscle recovery and growth. It can also cause insulin resistance.

6️⃣ Disrupted Neurotransmitter Production: Good gut bacteria produce neurotransmitters like serotonin and dopamine, which influence mood and motivation. Dysbiosis impairs the production of these mood-regulating chemicals, making you feel lethargic and unmotivated.

7️⃣ Gut-Brain Axis Impact: Dysbiosis can negatively affect the gut-brain axis, the communication pathway between the gut and the brain. This can lead to mental fatigue and brain fog, making it harder to concentrate and push yourself during exercise.

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I hope you never think of your gut health in the same way again.

In faith, fitness, and fortitude, Tom Nikkola, CSCS ​

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