Aloha Reader,

Upside-Down Pilates

In this weeks episode of Upside-Down Pilates we continue to learn how to do the the Pilates Hundreds.

As we explore the hundreds we add in props such as resistance bands and the magic circle to further challenge strength and endurance.

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Are you ready to be healthy and thrive? Would you love a personalized hand crafted program to go from sick and in pain to happy and free?

If you are interested in investing in yourself and joining me for Upside-Down Pilates or returning to Upside-Down Pilates personalized programs , please fill out this form to see if we might be a good fit to work together. Do not let distance stop you! I work with clients all over the world via Zoom! No equipment required!​

Upside-Down Nourishment

This week's microbiome definition:

BUTYRATE

Butyrate is why it is important to eat fiber 30-40 grams per day!

Butyrate is a primary SCFA (Short-Chain Fatty Acid) it is a 4-carbon fatty acid produced by fermentation of dietary fiber. (Your gut bugs eating fiber.)

It is the primary colonocyte fuel.

Colonocytes are the specialized epithelial cells that line the inner surface of the large intestine (colon). They are the colonic equivalent of enterocytes found in the small intestine and are the most numerous cell type in the intestinal epithelium.

Primary Functions

• Absorption: They are responsible for the final stages of digestion, primarily absorbing water, electrolytes, and some vitamins from the intestinal lumen.
• Barrier Integrity: Their apical surfaces are covered with microvilli to increase surface area, while tight junctions between adjacent cells maintain the intestinal barrier and prevent the passage of harmful substances.
• Immune Defense: Colonocytes contribute to gut immunity by producing antimicrobial peptides and interacting with gut-associated lymphoid tissue (GALT).

Metabolism and Microbiota Interaction

• Energy Source: Healthy colonocytes primarily utilize butyrate (a short-chain fatty acid produced by gut bacteria via fiber fermentation) for energy through beta-oxidation.
• Oxygen Regulation: This metabolic process results in high oxygen consumption, creating a hypoxic (low oxygen) environment in the gut lumen. This hypoxia is crucial for maintaining a healthy microbiome dominated by beneficial obligate anaerobes.
• Dysbiosis Link: Disruption of colonocyte metabolism can lead to increased oxygen levels, which promotes the growth of harmful facultative anaerobes and is associated with conditions like inflammatory bowel disease and colorectal cancer.

Cell Renewal

• Colonocytes are continuously renewed every 4–5 days. They originate from stem cells at the base of the colonic crypts, migrate upward as they mature, and are eventually shed into the intestinal lumen via apoptosis.

Butyrate induces Tregs via HDAC inhibition, supports tight junctions in you gut lining, and suppresses NF-κB. NF-κB induces the expression of various pro-inflammatory genes, including those encoding cytokines and chemokines, and also participates in inflammasome regulation. ​

What does that mean for you? Butyrate is produced by good bacteria when they eat fibers and polyphenols. You must eat a variety of fibers and polyphenols in order for you to be healthy!

If you are interested in building a diverse and resilient microbiome to eliminate you pain and build a long and enjoyable life consider investing in yourself and joining me for Upside-Down Nourishment or returning to Upside-Down Nourishment personalized programs, please fill out this form to see if we might be a good fit to work together.​ Do not let distance stop you! I work with clients all over the world via Zoom!

REMEMBER, self care is health care! If you don't care for yourself you won't be able to care for anyone else.

Have a beautiful day!

Lisa