Top-3 Best & Worst Things For Your Gut Microbiome
Fitness Stuff (for normal people)
Tony and Marianna
4.9 • 644 Ratings
🗓️ 9 June 2025
⏱️ 57 minutes
🧾️ Download transcript
Summary
Welcome back to Fitness Stuff for Normal People with Marianna and Tony—where we make the confusing parts of health and fitness make sense. In this episode, we’re digging into one of the most underrated parts of your body: your gut microbiome. Most people think it’s just about digestion, but this wild ecosystem of over 100 trillion bacteria is actually running the show behind the scenes—impacting everything from your sleep and immune system to your cravings, metabolism, and even how you think and feel. In this episode, we’re breaking down the top 3 best and worst things you’re doing for your gut, and most of them have nothing to do with food. If you’ve ever felt like something’s been off or harder than it should be, this one might connect the dots. Stick around—it’s one of those episodes that just makes everything click.
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Timetamps:
(05:27) Why your gut is important
(13:44) 3 Worst things
(14:40) Overuse of antibiotics
(21:32) Alcohol & Nicotine
(28:28) Poor sleep & stress
(36:59) Under-eating
(38:39) 3 Best things
(38:47) Prebiotic Fiber
(45:46) Exercise / Move Regularly
(50:22) Eating a whole foods diet
Transcript
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| 0:00.0 | Most people think gut health is just about digestion, but it's so much more than that. |
| 0:04.9 | Your gut microbiome is this wild ecosystem consisting of over 100 trillion living bacteria inside of you. |
| 0:12.1 | That is more like a control center for your entire body. |
| 0:15.4 | It affects everything from how your immune system works to how well you sleep, how easily your body loses weight, and even how you |
| 0:22.2 | think and feel, which is why today we're running down the list of the top three best and |
| 0:28.2 | worse things for the gut microbiome. I feel like we could talk about this forever. There's so many things. |
| 0:34.2 | But before we get into that, if you want more after each episode, you can go and check out FS Premium or the premium version of this podcast. |
| 0:42.3 | It's just $5 a month. |
| 0:43.4 | And you get access to every single one of our complete 12-week training programs. |
| 0:47.6 | Bonus, Ask Me Anything episodes every single Friday and so much more. |
| 0:51.7 | Signing up takes less than 60 seconds. |
| 0:53.7 | And the link to do that is in the show notes below this episode. |
| 0:56.6 | And listen, we need your help. |
| 0:58.7 | One of my favorite parts of this job is brainstorming new ideas for each episode. |
| 1:03.4 | But whenever we look back and see some of our favorite episodes or episodes that we had the most fun doing and that perform the greatest, |
| 1:10.0 | it's always ideas stemming from you guys. |
| 1:11.6 | So now that you can comment under episodes on Spotify, |
| 1:15.6 | comment down what episodes or what topics you guys want us to dig into. |
| 1:19.6 | So if you're on Spotify, comment directly under this episode, |
| 1:22.6 | and you can even upvote ideas that you like the most |
| 1:25.6 | so you can let us know what you want to hear more about. |
| 1:29.1 | And of course, today's episode is brought to you by our homies over at Legion Athletics who have a ton of new products launching this month. |
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