Experta en Microbiota y Hormonas: Cómo detener el envejecimiento con el poder de nuestros intestinos

Summary

Marta León explains that the gut microbiota is a diverse community of microorganisms. Gut health may be connected not only to digestion but also to hormonal function, immunity, metabolism, skin, mood, and healthy aging. She emphasizes that aging does not automatically mean declining health: daily habits can support well-being over time.

Key wellness and self-care strategies

• Pay attention to digestive signals. Notice recurring bloating, discomfort, changes in bowel habits, or increasing food intolerances. León says these may be reasons to look more closely at gut health, though they do not identify a specific condition on their own.
• Eat more slowly and chew thoroughly. One practical cue is to put your cutlery down between bites. León suggests this can make meals more mindful and give the body time to register fullness.
• Stay hydrated throughout the day. She recommends drinking regularly between meals rather than relying on large amounts at mealtimes.
• Consider meal timing. Her chrononutrition advice is to eat in daylight where practical: have breakfast after morning light, lunch around midday, and dinner earlier rather than late at night. She notes that schedules, seasons, and individual circumstances vary.
• Build meals around nourishing foods. She suggests including vegetables and quality protein, with fish or eggs as possible dinner options. She also highlights fiber-rich foods and colorful orange produce.
• Include a variety of fermented and fiber-rich foods. Examples include yogurt, kefir, sauerkraut, kimchi, miso, and pickled vegetables, alongside foods such as onions, asparagus, carrots, apples, and pears. León distinguishes between:
  • Probiotics: Live microorganisms in some fermented foods or supplements.
  • Prebiotics: Fibers and other food components that nourish gut microbes.
  • Synbiotics: Combinations of probiotics and prebiotics.
• Support the gut lining with a varied diet. León points to omega-3 sources, colorful produce, and adequate protein as part of a broader approach to supporting the body’s tissues.
• Be cautious with supplements. She says food should be the foundation and that probiotic supplements are not interchangeable; the appropriate type depends on the person and situation. She recommends consulting a trusted health professional, especially when taking medication or managing a health condition.
• Use herbs and spices in cooking if suitable. Oregano, thyme, and fennel are mentioned as additions to meals; ginger and turmeric are suggested for an anti-inflammatory-style drink or recipe.
• Get morning light when possible. León suggests opening the windows, getting fresh air, and spending a little time outdoors or in natural light. For people who must wake before sunrise, she says a dawn-simulating lamp may be an alternative, though not equivalent to natural light.
• Move regularly. León highlights strength training and cardio, and suggests taking active breaks during long periods of sitting. She also discusses gentle impact activities, such as small jumps or using stairs, as options to consider according to one’s abilities.
• Limit habits and foods she associates with poorer health. She cautions against smoking, frequent alcohol use, sugary drinks, and heavily processed foods.
• Adapt self-care to life stage and the menstrual cycle. In her view, people in their 30s can track how digestion changes across the cycle; in their 40s, they may need to reassess fiber tolerance and digestive changes; and from their 50s onward, she stresses maintaining strength, movement, and a nutrient-rich diet.
• Use gentle, appropriate genital hygiene. León advises against unnecessary soaps or products in the vaginal area, while noting that a clinician may recommend a specific product for a medical reason.
• Make a personalized plan. Her closing message is to learn what works for your own body, build habits gradually, and prepare for hormonal changes rather than assuming menopause must be a negative experience.

Presenters and sources

• Marian Gamboa — Host of A lo Grande Podcast.
• Marta León — Guest; chemical engineer and author of El equilibrio perfecto (The Perfect Balance).
• Other sources mentioned by León: Studies and research on the microbiota and circadian rhythms; a proctologist from a previous podcast episode; and a psychiatrist she recalled discussing a tryptophan-rich dinner. No names were provided for these individuals.