Three important nutritional questions for making a good long-term change to your diet and Julia's answers to them
Many people think that a detox is just a quick fix, during which you suffer, feel better in the short term and then fall back into old patterns. But that doesn't have to be the case. If you want to find out how you can use a detox for yourself so that you can finally feel good about your body in the long term, then stay tuned.
Highlights of this episode / Answers to the following questions
- How long can you do intermittent fasting? Is it harmful if you do it for a long time?
- I've read that you should have snacks between meals. Is that true? Or is it better to take a 5-hour break between meals?
- What should I eat before/during exercise?
The main goal I pursue for participants in our detox program is to provide an introduction to a long-term, gut-friendly, anti-inflammatory diet. And in a simple way that is suitable for everyday life. And this is exactly what the feedback I have received so far confirms.
The participants tell me that they will continue to integrate much of what they did in the first two weeks of the detox program into their everyday lives in the long term. Not because they have to or because they force themselves to, but because they want to, because it makes them feel better.
If you would like to find out how I define a detox, what signs indicate that a detox is just right for you now and also how a detox could work, then register for my free webinar on Wednesday, 23.10.2024. If you don't have time, then register anyway, as there will be a recording.
In the current round of our new 21-day detox and intermittent fasting, some questions have come up that I generally find relevant for a gut-friendly diet, so I would like to share them with you.
How long can you do intermittent fasting? Is it harmful if you do it for a longer period of time?
No, it's not harmful. In our 21-day detox, we skip dinner 3 times a week, so not every day. But even if you did it every day, it wouldn't be harmful. On the contrary, there is a lot to be said for taking a long break from eating.
It is simply important that you eat a healthy and balanced diet, i.e. high-quality proteins, lots of vegetables, little fruit and good fats.
And from a health and anti-ageing perspective, it is better to skip dinner. Growth hormone (somatotropin) and autophagy are better activated as a result. Growth hormones can help to break down fat, build muscle, extend the lifespan of cells and promote DNA repair mechanisms in the cell nuclei. In addition, digestive performance is better in the morning than in the evening and sleep improves.
Current detox participants have told me that they are happy that they also have more time in the evening 2-3 times a week because they don't cook or eat.
I have read that you should have snacks between meals. Is that true? Or is it better to take a 5-hour break between meals?
It is often recommended in magazines or by health experts to eat small meals more often during the day, or 3 main meals and snacks in between. I'm not a fan of this. Firstly, the breaks between meals are important to give your digestive organs a rest, and secondly, each meal increases your sugar levels and therefore your insulin production. This leads to fat storage and can also lead to more silent inflammation.
The current participants have told me that they have less bloating and digestive discomfort and I am sure that this is partly due to the fact that they do not eat in between meals and the intestines therefore have time to digest the food properly. One participant also reported that she is no longer hungry between meals. This may be because the body is not constantly producing insulin.
What should I eat before/during sport?
I actually get this question a lot and it's difficult to answer because there are so many different types of sport and also different intensities and performance levels.
Here I answer the question for amateur athletes. My advice would be to eat your 2-3 meals as normal, and if you're doing weight training, make sure you eat something before training so that you're in an anabolic metabolism. If you're doing sport to burn fat, then do it afterwards.
If you eat a balanced and gut-friendly diet, make sure you have a good protein and fat intake and drink enough water, then you don't need any special sports nutrition if you're a hobby athlete. You can consider taking some L-glutamine after strength training or longer endurance sessions to promote muscle building and help you recover better after sport.
I also recommend that if you do a lot of sport regularly and have nutritional issues, possibly problems such as diarrhea, or excessive hunger, not enough muscle building, etc., you contact a nutritionist who can help you with this, contact a nutritionist who is familiar with sports and sports nutrition.
Conclusion
I think the most important thing about a detox is that you do something for yourself. You are self-effective. It is quite possible that you will start the detox somewhat reluctantly or, let's say, with little enthusiasm. But after the first 1-3 days, you notice how a switch suddenly flips and you feel that things are going fantastically well. The first positive results appear, you wake up feeling fitter, have lost some weight or feel more balanced. This leads to an extremely good self-confidence and also to the conviction: Wow, it's great what I can do myself. That is self-efficacy. You have it in your own hands, you can actively control your health.
If you also want to regain control over your health and learn more about the possible course of a detox, then come to my free webinar on Wednesday, October 23, 2024.
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