Your gut as the secret director of your health
The microbiome refers to the entirety of all microorganisms that colonize your body, especially your gut. This includes bacteria, viruses, fungi, and other microorganisms. They live in close symbiosis with you and influence far more than just digestion: from the immune system and metabolism to hormone balance and brain function .
For men, the topic of gut health is often underestimated - yet an intact microbiome is crucial for energy, performance, sleep, libido, body composition and mental stability.
What exactly is the microbiome?
The human body contains over 100 trillion microorganisms , the majority of which reside in the large intestine. These microbes weigh a total of approximately 1.5 kg, roughly the weight of the human brain. Together, they form a complex ecosystem that:
- breaks down nutrients and forms vitamins (e.g., vitamin K, biotin, B12)
- It regulates immune cells and defends against harmful germs.
- Controls inflammatory processes
- Communication with the central nervous system occurs via messenger substances.
- The production of neurotransmitters such as serotonin or GABA is supported
- The absorption and metabolism of hormones is affected
Why is the microbiome particularly relevant for men's health?
A disrupted microbiome, also known as dysbiosis , can have far-reaching effects on key men's health issues. These include:
- Testosterone production: Chronic intestinal inflammation, leaky gut and poor nutrient absorption can inhibit the body's own hormone production.
- Fat metabolism: Dysbiosis promotes insulin resistance and visceral fat, a risk factor for metabolic syndrome.
- Libido & Mood: An imbalance in the microbiome affects the axis between the gut and brain, often noticeable in the form of fatigue, irritability or lack of motivation.
- Concentration & Focus: Cognitive processes can also be disrupted via the gut-brain axis - keyword "brain fog".
Especially in men with chronic stress, poor diet or frequent alcohol consumption, the intestinal flora becomes unbalanced, with noticeable consequences.
What disrupts the microbiome?
The most common causes of an imbalance in the microbiome:
- Excessive consumption of sugar, alcohol, fast food
- Low-fiber diet
- Chronic stress (increases cortisol and intestinal inflammation)
- Antibiotics (even years before)
- Environmental toxins, heavy metals
- Lack of exercise
- Too little sleep or jet lag
Dysbiosis often manifests itself through:
- Bloating, feeling of fullness, diarrhea or constipation
- Food intolerances
- Cravings for sugar or carbohydrates
- Skin problems (acne, neurodermatitis)
- Frequent infections
- Performance drops without a clear cause
How can the microbiome be positively influenced?
A healthy gut begins with daily attention - not a radical diet, but conscious habits :
- A diet rich in fiber: vegetables, legumes, whole grains, psyllium husks
- Fermented foods: Sauerkraut, kimchi, kefir, yogurt, kombucha
- Low-sugar diet: In particular, reduction of fructose and wheat
- Prebiotics & probiotics: Targeted supplementation, e.g., after antibiotic therapy
- Stress management: breathing exercises, meditation, exercise
- Regular sleep (at least 7 hours)
Those who want to test specifically can have their microbiome analyzed via a stool test – for example, in the context of digestive problems, autoimmune diseases, or hormone problems.
Conclusion
The microbiome is far more than just a "digestion issue". It influences your entire biological balance – from immune defense and testosterone to mental resilience.
A healthy gut provides energy, clear thinking, good skin, stable hormones, and can sustainably alleviate many chronic ailments. Anyone who wants to remain healthy and perform at their best in the long term should give their microbiome the attention it deserves.
Tip: In the podcast episode "Nutrition 101: The Best Tips for Your Health," Dr. Yael Adler talks with the men's health team about the gut microbiome, inflammation, and modern dietary mistakes. The episode clearly illustrates how closely digestion, skin, and hormonal balance are linked—and why the microbiome is often underestimated in this context.
