Introduction to Gut Health.
Intestinal problems can result from various causes, with nutrition, exercise, sports, and stress playing a central role.
Nutrition
An unbalanced diet, rich in processed foods, sugar, and unhealthy fats, can negatively impact digestion. This type of diet can promote the growth of harmful bacteria in the gut and lead to problems such as bloating, constipation, or diarrhea. On the other hand, a fiber-rich diet with plenty of fruits, vegetables, and whole grains can support digestion and help keep the intestines healthy.
Exercise
Lack of exercise is also a common factor that can contribute to intestinal problems. Regular exercise promotes intestinal motility, i.e., the movement of the intestines, which helps regulate bowel movements. Those who exercise little often struggle with slow digestion and constipation. Sports such as running, cycling, or yoga can sustainably improve intestinal health and alleviate digestive complaints.
Stress
Stress is another important influencing factor on the intestines. In stressful situations, the nervous system is activated, which can lead to reduced blood circulation in the digestive tract and an impairment of digestive processes. In the long term, chronic stress can lead to irritable bowel syndrome and other digestive disorders. Mindfulness exercises, meditation, and relaxation techniques can help reduce stress levels and thus relieve the intestines.
Overall, a balanced interplay of healthy nutrition, sufficient exercise, and stress management is crucial to avoid intestinal problems and promote general digestive health.
Feel free to post your questions in the SKOOL Community. You can also send me a direct message there.
Fiber explained.
Let's talk briefly about fiber.
We get a large part of our fiber from plant fibers. When we were still hunters and gatherers, we consumed up to 100g of fiber per day. Today, it's usually no more than 30g. Seeds, nuts, and wild herbs, in particular, are rich in fiber. But "modern" foods like grains and legumes are also an excellent source of fiber. The latter is probably the best source of fiber you can find.
In addition to proteins and minerals, legumes provide plenty of fiber. Just 100g of lentils can almost cover your entire daily fiber requirement. 200g of frozen peas provide you with 12g of fiber, and 100g of tempeh about 7g of fiber.
Insoluble and soluble fiber
It is advisable to differentiate between insoluble and soluble fiber. Insoluble fiber is excellent for your bowel movements. It increases stool volume and ensures more comfortable bowel movements. You can find these, for example, in legumes, apples, and cocoa.
Soluble fiber, on the other hand, serves as food for your gut bacteria. You can find these in flaxseeds, which is why I always recommend adding 1-2 tablespoons of flaxseeds to your food daily, preferably freshly ground. However, you can also grind them once a week and then store them airtight in your pantry.
Please pay attention to your fiber intake. Enjoy the video.
Feel free to post your questions in the SKOOL Community. You can also send me a direct message there.
7 Tricks to Eat More Fiber.
In this video, I'll give you 7 tricks to eat more fiber.
Let's briefly recap: fiber is there to feed your good gut bacteria. In the past, people always thought that fiber was just ballast for the body, as we can't convert it into energy.
The argument about energy is completely correct and understandable. We primarily derive our energy from fats and carbohydrates and to a very small extent from proteins.
However, what wasn't considered then was that fiber doesn't serve as food for us, but for our body's own microbiome - our gut bacteria. These are able to "eat" the fiber by fermenting it.
That's why an adequate intake of at least 30g of fiber per day is so important. 40g would be even better.
To reach this amount, you have several options:
Trick 1
Swap white flour products for whole grain products. | Swap white bread for whole grain sourdough bread.
Trick 2
Drink psyllium husks first thing in the morning. Drink 1 teaspoon in a large glass of water at least 30 minutes before breakfast, quickly.
Trick 3
Swap white rice for whole grain or brown rice.
Trick 4
Eat 3-4 forkfuls of sauerkraut daily.
Trick 5
Swap couscous for bulgur, even better: for lentils.
Trick 6
Feel free to eat more plant-based proteins. Peas, in particular, are great. If you eat soy, you get even more fiber from tempeh than from tofu.
...and cocoa! Cocoa is very rich in fiber. Our jungle cocoa has over 15g of fiber and 13g of protein. Otherwise, look for very dark chocolate in the store. But nuts, seeds, and kernels are also a great topping for any meal for minerals, protein, and fiber!
Feel free to post your questions in the SKOOL Community. You can also send me a direct message there.
The cephalic phase.
The Cephalic Phase
The cephalic phase is the first step of digestion and is triggered by stimuli such as the smell, sight, or even the thought of food. This phase begins even before food actually reaches the stomach.
For example, when you smell fresh food or think of your favorite dish, your brain signals your body to prepare for digestion. During this time, digestive juices such as saliva and stomach acid are already produced to efficiently support food intake.
The cephalic phase is an important mechanism for optimizing digestion and preparing the body for the upcoming food intake.
Feel free to post your questions in the SKOOL Community. You can also send me a direct message there.
Colon cleanse while working.
Below this video, you'll find a summary of the quantities I recommend in the video, as well as links and brand names for the products. Feel free to browse through them. First, always remember: the best way to detox your body is to stop poisoning it. "Poisoning" might sound a bit harsh in this context, but it means avoiding highly processed foods with additives as much as possible.
Additionally, you can gladly integrate the following methods into your diet.
1. Apple Cider Vinegar, unfiltered and organic
Dissolve 1-2 tablespoons in a glass of lukewarm water. You can drink it before your meal, at least 30 minutes prior. However, the blood sugar regulating effect also occurs if you drink apple cider vinegar during or after your meal. I particularly enjoy drinking Beutelsbacher apple cider vinegar from the organic store. But you can also find great products in drugstores.
2. Psyllium Husks
I use the ground psyllium husks from Govinda. You often find them in organic stores, so feel free to check there. Start with 1-2 teaspoons dissolved in lukewarm water. Stir well and drink quickly. If you wait too long, you'll be drinking pudding ;).
3. Ghee
A natural laxative often used in Ayurveda. Start with 5 ml of warm ghee. Ghee is naturally solid, so you need to warm it up to be able to drink it. You can gradually increase to 20-25 ml per day, which you drink before breakfast. You can get good ghee from dennree at the organic store.
4. Share Plum
You should take the Share Plum in the evening. Start with ¼ plum and increase to 1 plum per application. You can theoretically do such a course for 1 month. I only take such a plum as needed, 2-3 times a year, 5-6 times within 2 weeks. Take the plum about an hour before bedtime with a large glass of warm water. The effect should occur the next morning. You can get the plum I use from shareoriginal.
5. Aloe Vera Juice
Aloe Vera juice is great for gut rebuilding. You can theoretically drink it at any time. If you want to drink it as a course, I recommend drinking 2-4 bottles several times a year. I drink 50-100 ml with meals every morning and evening. I find it tastes best chilled. You can get the juice at wildbaboon.de. They also make great natural cosmetics!
Feel free to post your questions in the SKOOL Community. You can also send me a direct message there.
What you need to know about probiotics!
Probiotics. The hype around pills and powders is growing. But do they really work?
First off: Probiotics are everywhere. We so often talk about starter cultures, these can even be found in the air. The probiotics we usually talk about, however, are mostly found in our gut.
We will always have a number of "good" and "bad" bacteria in our gut. This is completely natural and normal.
The important thing is that the good bacteria always have the upper hand, otherwise it can lead to intestinal problems and even chronic diseases.
So when do I recommend probiotics?
I particularly recommend probiotics after taking antibiotics. Antibiotics are generally not advisable, but sometimes unfortunately necessary. I recommend that you only take such an antibiotic course for as long as necessary, as it can cause a lot of damage to the gut. Building a healthy gut flora can take a very long time – so keep the time you take such antibiotics as short as possible.
If you take probiotics, you have several options. The most effective way to get them is from whole foods. Sauerkraut, kimchi, kefir, or yogurt are rich in probiotics. Sauerkraut and kimchi are probably the best things you can do.
If you want to take probiotics as a supplement, I recommend either a ferment based on herbs or berries, or a supplement where the bacteria are carefully balanced.
For such a ferment, feel free to visit us at the 100werdenshop. We are currently developing one. Alternatively, I recommend the probiotics from Purazell.de, feel free to check them out. With the code Luke, you also save 10% there.
Feel free to write your questions in the SKOOL Community. You can also send me a direct message there.
Natural skin care.
In this video, I'll be talking with you about skincare.
Below this video, you'll find some more information, tips, and references if you want to purchase any of the items shown in the video.
Jawliner
You can find the Jawliner at Jawliner.de. I use it as a kind of evening strength training. I usually train for 1-2 minutes until I feel a stimulus in the muscle, just like with regular training. As with everything, please ease into it. This type of training can be very unfamiliar for the chewing muscles. You can easily take it with you anywhere.
Aloe Vera Gel & Prickly Pear Seed Oil
You can find both at wildbaboon.de. With the code Luke, you also save 10% there. I mix them in the following ratio: Face: 1-2 pumps of aloe vera gel, 3-4 drops of prickly pear seed oil.
Body: Here I use more accordingly, but always maintain this ratio. In summer, I usually use a bit more gel, in winter a bit more oil. At wildbaboon, you can also find aloe vera juice.
Face Cream in Winter
Here I like to use creams from Martina Gebhardt, which you can find in organic stores. There are different varieties, feel free to try them out. I prefer to use Propolis and Ginseng.
Dental Care
My toothpaste is from the brand Apeiron, which I really like to use. In this case, it's fluoride-free. Please think carefully about this topic beforehand. I have decided for myself to brush without fluoride for now. However, for children in particular, the situation may be different.
Feel free to write your questions in the SKOOL Community. You can also send me a direct message there.
Using the toilet correctly.
Introduction
How and when we go to the toilet can have a big impact on our bowels and our health in general. Often, going to the toilet is something we take for granted and don't think too much about. With these three rules, the obligatory trip to the toilet will become a blessing for your body, I promise :)
1st Rule
When you have to go to the toilet, go to the toilet and never hold it in (well, not never, but try to avoid holding it in as much as possible). I'll explain why in more detail in the video.
2nd Rule
Use a toilet stool to relieve the bowel and put it in a physiological position. You can find such a toilet stool very cheaply online for €15-20, feel free to check it out. There are plastic ones, but there are also wooden ones, which are also very nice. Theoretically, you can also lean forward a bit without a stool, then you will be in a similar position.
3rd Rule
Flush only with the lid closed to prevent the spread of bacteria in the bathroom. These cling to towels, toilet paper, and toothbrushes.
Tip
An additional tip I can give you: Check out the portable bidet Happy Po. I know, if you've never done it before, it sounds strange at first. But something like this is worth every cent and so much more hygienic than toilet paper. This also doesn't cost much, is simply filled with water, and can be easily used and transported.
Feel free to post your questions in the SKOOL Community. You can also send me a direct message there.
