You might think your gut is only about food and digestion. But it’s also home to trillions of tiny microbes (bacteria) that affect your whole body—including how you feel, how your immune system works, and how much energy you have.

When you move your body regularly, it helps these good bacteria grow and stay balanced. And when your gut is in balance, it helps your body perform better, both during exercise and in daily life. (Clark et al., 2022;Niu et al., 2023)

People who move more often—even just walking every day—tend to have healthier gut bacteria. Athletes, for example, often have more of the good bacteria that:

• Help reduce inflammation
• Support a strong immune system
• Create vitamins and nutrients
• Give you more energy and better digestion

It’s like a two-way street: movement helps your gut, and a healthy gut helps you move, recover, and feel better.

When your gut has a healthy mix of good bacteria, it can:

• Help you recover faster from workouts
• Support better sleep and mood
• Reduce the chance of bloating, cramps, or digestive issues
• Help your body absorb nutrients that power your muscles and brain

Some bacteria even help turn exercise byproducts (like lactic acid) into energy your body can use. (Scheiman et al., 2019; Clark et al., 2022)

You don’t need to run marathons. Even small changes make a difference:

• Try walking 20–30 minutes a day
• Dance, swim, bike, or stretch—whatever you enjoy
• Take the stairs instead of the lift
• Give yourself rest days to recover

Too much intense exercise without breaks can actually stress your gut, so balance is key. (Clark et al.,2022; Jang et al., 2020)

The food you eat before and after exercise affects your gut too. Why? Because your gut microbes need the right fuel to stay strong and balanced—especially when your body is working hard.

To support your gut microbes:

• Eat fiber-rich foods like oats, bananas, and vegetables
• Try fermented foods like yogurt, tempeh, or kimchi
• Drink plenty of water
• Don’t skip meals after working out—your gut and muscles need fuel

These foods help feed your good bacteria and keep your digestion happy (Clark et al.,2022; Scheiman et al., 2019).

Your AMILI gut health test tells you what’s happening in your microbiome—and gives you insights on what to do next. Now that you’ve taken the test, look at these sections of your report:

• Inflammation levels: High inflammation might mean your gut is under stress. Gentle, regular movement like walking or yoga can help reduce this.
• Digestion ability: If your gut isn’t breaking down food well, you may feel sluggish or bloated. Certain exercises and gut-friendly foods can support digestion.
• Bacterial diversity: A wider range of good bacteria is linked to better health. If you’re low in some types, we may suggest ways to increase them through movement and diet.

Why does this matter? Because your gut affects your energy, mood, and recovery. Movement helps stimulate your gut—and your gut, when healthy, helps you feel stronger and more balanced. Based on your results, we recommend small, science-backed changes to your lifestyle so you can move, eat, and live in a way that truly supports your unique gut.

Moving your body helps your gut. And your gut, in turn, helps you move better, feel better, and stay healthier.

Whether it’s walking the dog, taking a yoga class, or dancing in your room, small actions matter. Your gut microbes are always listening—and they respond well to movement.

Use your AMILI gut health results to make simple, smart choices that support both your microbiome and your life.

Because when your gut feels good, so do you.

Are you an athlete or training for performance? Your gut can help you go further. Check your AMILI report for insights under:

• SCFA levels: Short-chain fatty acids reduce inflammation and support recovery.
• Bacteria like Veillonella: These convert lactic acid into fuel, improving endurance.
• Inflammation markers: High levels may increase risk of injury or poor recovery.

Your gut plays a key role in:

• Making B vitamins and amino acids for muscle repair
• Managing oxidative stress through polyphenol metabolism
• Balancing immunity during intense training phases

Support your performance with:

• Prebiotics (bananas, oats, garlic) to feed beneficial microbes
• Probiotics (yogurt, tempeh, kefir) to boost gut diversity
• Hydration and electrolytes to protect gut lining
• Post-workout nutrition with protein, carbs, and fiber

Your movement goals matter. Whether you're aiming for fat loss, muscle gain, or endurance,your gut can support your strategy. Match your activity type to your gut profile for faster recovery and better results. (Biddinger et al.,2023; Becker et al., 2020)

To exercise effectively for your health and microbiome, it helps to define your goals—whether it's fat loss, muscle gain, or endurance—and support them with data.

Every mindful meal, every deep breath, every walk counts. You’re not just calming your mind. You’re healing your gut. Explore your full AMILI gut health report and start implementing your personalized plan today.

• Calculate your BMR (Basal Metabolic Rate): Use the Mifflin-St Jeor formula:
  BMR = (10 ×weight in kg) + (6.25 × height in cm) − (5 × age in years) + 5 (men) or −161(women)
• Adjust for activity level:
     • Sedentary (BMR × 1.2)  
     • Lightly active (BMR × 1.375)
     • Moderately active (BMR × 1.55)  
     • Very active (BMR × 1.725)
• Goal-based training:
     • Weight loss: Combine moderate cardio with resistance training and microbiome-friendly nutrition. Aim for a 10–20% calorie deficit.  
     • Muscle gain: Focus on progressive overload and support growth with prebiotic fiber and protein-rich foods.
     • Endurance: Build aerobic base with steady-state cardio, and support gut function with hydration, carbs, and probiotic foods.

Your gut plays a role in how efficiently you burn fat, absorb nutrients, and manage inflammation—all key levers for reaching your goals.

Recovery isn’t just about resting your muscles—it’s also about reducing inflammation. That’s where your gut microbes come in.

Certain beneficial bacteria in your gut produce short-chain fatty acids (SCFAs) like butyrate, acetate, and propionate. These powerful compounds:

• Reduce inflammation in the body and muscles
• Help repair gut lining stressed by intense workouts
• Support immune regulation and reduce soreness

A gut rich in SCFA-producing bacteria can make a real difference in how fast you bounce back after exercise.

To naturally increase SCFAs, focus on:

• Eating more plant-based fibers (whole grains, legumes,leafy greens)
• Including resistant starches (cooked and cooled potatoes or rice)
• Adding diverse vegetables to every meal

Your recovery plan isn’t complete without gut support. By feeding the right microbes, you can lower inflammation and speed up your return to movement.