[g_podcast id="13093925"]
This episode with Anet Janik is all about gut health and nutrition.Anet Janikhas been living in Cyprus since 2015 and is currently buildingher reputation as a pioneer and advocate of thecryptocurrency market as "TheCryptopreneur".
I haveAnet in a podcast mastermind group and because she told me that she had acute intestinal problems that ended in a hospital stay, the idea for this interview was born.Anet now feels compelled to pay attention to her diet for the first time in her life.
She asks me all the questions she has about the upcoming change in diet in order to regain her strength as quickly as possible. We talk about the following points:
I am very pleased to be able to introduceAnet as my guest today. Welcome and thank you for taking the time.We wanted to talk a little about gut health and nutrition today. Why don't you start by telling us why the topic interested.
Anet:I'm happy to do that,unfortunately - or perhaps thankfully - due to an acute personal situation. I've just been in hospital for the second time - only briefly,for three or four hours - but my stomach, intestines and gall bladder simply stopped saying:"We're fine" and instead said:"Stop! This far and no further". I am now forced to change my diet and realize that I have absolutely no idea about nutrition.
Iknow how to prepare a schnitzel, but I don't know what's good for my body. I'm currently facing a huge challenge. Maybe you can help me with that.
Yes, of course. I'd love to. You can ask me any questions you have today. Maybe you've already read up a bit somewhere. Or do you already have an idea in which direction it could go?
Anet: I have found that these general dietaryrecommendationsarelargelynonsensefor me.I am also firmly convinced -and this is also my perception, my reality -that every body, every system has its very own needs. What is good for others is by no means good for me. I also differentiate between them a little: When I seesuch small, thin women ... I am a woman.It's quite obvious:what's good for them can't be good for me. That's why we need to find out now: What is good for my system? What do I need to pay attention to in general?
That's definitely a good start, to really listen to what your body is telling you. Because you're right: not everything is good for everyone. There are people who are vegetarians or vegans, and they're doing really well with it and then there are those - everyone probably knows them too - who then look pale and slightly ill. Then you think that it might not be ideal for the person. That's actually the case. Every body has different needs.
The interesting thing is that not everything forever set in stonesseforever. It may be that you need a certain diet at a certain stage of your life. In anew phase of lifeyou will need another. Many people think that there is onediet that is right forthe whole life. But we change too. We women in particular change through our menstrual cycle and the menopauseand so on. We simply have different phases, and it's okay to respond to them depending on our life situation.
There is a diet for someone who is very sportyveryactive and then another for someone who is less active. We also have stress phases,in which you can change your diet a little again, than perhaps in relaxed phases. That meansssnot that you have to change your diet all the time. Im just saying that, just because it's true right nowsdoes not necessarily mean that it will still be true in ten years' time. You can certainly rethink your diet from time to time.
Many people think: now I've found something that makes me feel good. If at some point they no longer feel so well,they still keepmpfThey still cling to the way they have always eaten. Sometimes it may be that this was good when they were younger and now it may no longer be.
Anet: Yes, obviously, otherwise my body wouldn't be giving me thisstop command.
Well, that's another issue.It often builds up over a long period of time. People sometimes come to me and say:"Now I havesuddenly high cholesterol."Orsuddenly high blood pressure orsuddenly intestinal problems. But that's not usually"sudden"but has built up over the last 20 years. Our body is ingenious. It can compensate for a lot, but at some point it can no longer do so. But it has compensated for so long to keep you fit, so perhaps you didn't feel that something was coming on.
Anet: Yes, for sure. That's absolutely plausible.Now that my body is tellingme:"I can't go on like this",what exactly would you recommend? What should I change? I'm feeling a certain lethargy at the moment, of course also because of the tablets I've had to take. I don't have 100 percent of my strength. What should I definitely change? What would probably be right?
I knows I don't know what you've been eating so far, but it would definitely be important to eat natural foods. That meanssmeans no ready-made products or industrially modifiedfoodbut vegetables and fruit. Depending on depending on whether you eat fish and meat. Or if you prefer plant-based foods: pulses, depending on whether you can tolerate them ...
Anet: No.
Yes, that's often the problem.If someone is not vegetarian or vegan, I recommend gf you have intestinal problems, I always recommend going back to meat and fish because it's simply easier to digest.Easier to digest than pulses. Our body needs enough amino acids to be able to repair. The "biological value",i.e. the usability of these proteinssse for the body, animal proteins aresshigher than with vegetable proteins. For this reason alone, I would recommend that you supplement your meals with good proteins.sss combined. This can also include eggs. I'm always a bit cautious with dairy products. That would also be proteinssbut if you have intestinal problems, I would leave out dairy products, especially cow's milk products, for the time being.
When I say "leave out",thenis calledssdoes not mean that youit have to leave it out for the rest of your life. I recommend only always at the beginning -where one does not yet knowsswhat you can and cannot tolerate,andwhat is good for you and what is not -to really just leave certain things out. I would leave out anything that could potentially cause problems - even if we don't know whether this is the case for you or not. And I wouldat least two weeks, four weeks would be better.
Anet: Actually, I just had breakfast and I had yogurt. Yoghurt with fresh berries in it. And that's good for me. I really, really like dairy products. Kefir, yoghurt, quark. Unfortunately, they'renot availableherein the States. I don't necessarily have to drink only milk.
So I would still give dairy products a miss for at least two weeks. Just see how your body feeling changes. Many people think that they tolerate dairy products well and that it doesn't bother them at all. I once had a woman on a course who really did everything I said. But she still had milk in her coffee. Not a lot, just a little. And in the end, that was the reason why certain things hadn't improved. She was convinced that she could tolerate milk. That's just something where I would say leave it out for two weeks. See what it's like. If you've really consistently left it out for two weeks and then take it again, then you'll really feel whether it's good for you or not. If you take something every day, you usually don't feel it as much.
I comparethe Initial phase always happy with the computer: If it's no longer running properly, you should shut it down completely so that you can start it up again properly.That's a bit like what we do in the first two to four weeks. Where we say, I'm going to leave out everything that could potentially be harmful and only then add one or two things back in. Then your body will be able to signal to you what is good for you and what is not.
Anet: That's interesting.Potentially harmful formy legumes are potentially harmful to my system - Iknow that I nibble on them. You recommend I cut out yogurt and all dairy products. Then thatmeans cheese too, I assume.
Yes.
Anet: What other recommendations would you give me?
I would also recommend that you leave out wheat. Definitely wheat, preferably even everything that contains gluten. That would include spelt, rye and barley. In other words: Bread, muesli, pasta... I would also leave these things out.
Anet: But then it's getting thin. What's left over then?
Vegetables. Half of your plate shouldideallyconsist of vegetables anyway.I would also go for cooked vegetables rather than raw.
Anet: No, I can't eat raw vegetables at all.
Exactly.It is simply harder to digest. We women in particular sometimes have a tendency to eat more salads andraw food because we think it's healthy. But it's actually not ideal for the gut.
Anet: Well, you can chase me with salad. What I've noticed is that it's good for me to add fire to my food. So I prefer jam to a raw strawberry, for example. Yes, something that has been processed with fire. That's good for me. But if I now have to leave out pasta and potatoes ... potatoes too?
You don't necessarily have to leave out potatoes. I recommend thatthosewho really a real intestinal problem, where you really knowss:there is a problem.In that case I would use potatoes in thefirstfour weeks by sweetsspotatoes. The reason isthat potatoes are a nightshade plant and can therefore cause problems, especially in people who have autoimmune diseases. Dt is howeverI don't think that's the case with you.
Anet: No. For God's sake. Everything is chic, everything is beautiful.
So a bit of potato, a bit of rice. You can leave that for now, as a side dish. But"side dish" is calledsside dish and not the main ingredient. For many, half of the plate consists of rice, potatoes or pasta and thenput oneas a splash of color two or threebroccoli florets with it.In terms of quantity should the actually be the other way around. A handful of starch garnish, and half the plate should be vegetables. The rest is then proteinss - fish,meat or eggs. You could also make scrambled eggs with vegetables, for example. You don't even neednotnot always need potatoesor similar with it.
We often think that starch is what makes us full. But actuallymake us proteinss and fat fill us up.
Anet: Well, I can't tolerate fat at all.
Then you leave it out for the moment, oalthough you can give it a try. Coconut oil is often well tolerated because it is a short-chain fat. You could perhaps try thattry. The important thing with coconut oil is that you don't use hydrogenatedcoconut oil, but a natural one.I don't knowwhat is available in the USA, but in aWholefoods or a similar storeyou're sure to find it.On the Internet too.
Anet:They are quite well organized here. Every food here also states how many carbohydrates, how much sugar, how much fat and the total energy value. I don't know that at all. I think that's cool. A lot of gluten-free products are on offer here. I think that's good. There are also lots of sugar-freeproducts. The products are expensive, but...well, food is very, very expensive here anyway.
You sometimes have to be a bit careful with foods that say "sugar-free". Sometimes there are artificial sweetenerssweetenerssubstances in them. I wouldn't recommend that.You have to be careful with anything processed. Eveneven if it says "gluten free". Many people think that if it's gluten-free, it must be healthy. Wf it's a bar or something elseVprocessed food, then it's usually not so healthy after all.For the four weeks, I would recommend that you don't eat anything industrially produced. It can be a gluten-free cereal, butnotprocessed products.
Anet: Then it becomes really difficult to know what else you can eat and how to prepare it. Especially for someone like me. I didn't worry about it all my life, I just ate what was there, what I knew.
I knowsAt first it scares you and you think you can't do it. But once you've done it for a few days, you'll see, that it's not that difficult. Ehere are alsoplenty ofrecipes on the Internet.There isthe paleo diet, for example. If you google it, you'll find lots of recipes.
"Paleo" is based on the Stone Age, meaning that you eat what was already available back then. Andin the Stone Age there was no grain, because we were not sedentary. We were hunters and gatherers.Grain was not eaten back then.We have hardly changed genetically and arestill identical to the Stone Age people. That is whypaleo rather ourspecies-appropriate food.
That meansssnot that we have to go back to the Stone Age and that we will nownever again nuts It's a name for a type of diet where you leave out grains, for example. That would be something you couldgoogle . You'll find recipes there.
It's certainly helpful to look for a few recipes at the beginning, perhaps even before you start. Simply so that you can see that there are lots of things thatyou can eat.A lot of people think that when I say it like that:"Yes, then I can't eat anything at all." Of course, that's not true. You can still eatvaried eat.
For example, you can also make a kind of rice from cauliflower. If you chop up cauliflower, it looks like rice.This resembles visually then already a Starchside dish. You can then add a sauce on top and still have the feeling that you have a complete meal. There are lots of things you can do or "replace".
For example, I also have a recipe on my blog.esli for mornings that is made with nuts and coconut flakes. You can also add a little cocoa to it etc. You can bake it in the oven andand you have crunchy muesli,but without cereals.
Then there's coconut yogurt, for example. It tastes very, very delicious.It is is made from coconut milk. That would also work. Scrambled eggs in the morningtastes very good. Personally, I also like soup in the morning. You can also eat soup in the morning. You can roast an apple. You can roastan apple already tolerate.
Anet: Yes, definitely. Do you mean a stewed apple, the kind you used to put in the oven? Like grandma used to?
I have a great baked apple recipe for that on my blog. But if you don'tso much time... because abaked apple, it takes a while. MoSometimes you don't have that much time. In that case you can also cut the apple into pieces and roast it with a few almonds and, if you like, add two or three raisins.aon topadd.It tastes super delicious. Sinceprovide the almonds provide the proteinss.
Anet: Or maybe a piece of liver with it. Berlin-style liver is with apple. That's very, very tasty.
Super, perfect. Things like this definitely work. You can also make zucchini noodles for lunch or dinner, for example. Me whitess not sure if you've heard of itheard of it?
Anet:I have, and zucchinis are not for me.
Okay.Noodles you can but alsofrom carrots. Simply peel them with a peeler so that you have something like tagliatelle. You can also make sauces with almond butter, for example. There are so many possibilities.
Anet: I think the most important thing would really be to take part in a course at some point, where I spend a week somewhere and learn to cookthat way. Right? That's somuch theory. We're sitting here now and you're giving me great information.But later I'm going shopping and then I'm left standing there likean ox in front of a mountain with no idea. What do I buy now? What did she say again? What am I allowed to do?
Yes, that's right. I have an online course called "Gut Happiness". I'm not teaching that now, by standing there and cooking. But it is the case that Ifor every weekrecipes for each week. The strict phase lasts four weeks. The course is designed to last six weeks.First there isa preparation week and a final week at the end. You get menu plans, recipesand a bit of background knowledge.In the past, I've already had course participants who hadn't really cooked before. I think if you can read, you can cook. Every step you have to do is written in there. That's often how it works.
I notice that people sometimes don't have the confidence to cook or say:"II don't cook." Or:"I can't cook." I often hear this from my participants. Then I say:"Then maybe you've never really tried it before." There's not much that can go wrong. It's almost always edible. If you were to burn it completely or something, then it would no longer be edible, but otherwise ... There's not much that can go wrong, and once you've made it two or three times, it's super easy.
You don't necessarily need to master 25 recipes. It's usually enough if you have 10 to 15 things that you can cook. If you alternate them a bit, you'll definitely be better off than before. It's not such a bigbigbig deal.It's also funss. That's always important to me: healthy eating should be fun.ss otherwise it's not healthy either.
Anet: That's right. Then there's something wrong. I just don't want to make a lot of effort because nutrition isn't really a priority for me.
"Had" maybe ...
Anet: Yes, had. I really need to flip a switch there. Had.You really do get to an age where your body says:"So,girl, we've done all right for the first few years, but nowgrow up!"
Yes, that's right.That really is like that. It's also typical at the age of... sometimes as early as 35, but mostly between 40 and 50 when the first symptoms appear.You used toyou always felt good before and now suddenly you don't anymore.For a long time the body is able to compensate and balance.
But if youoncethat we have come from the, what we eat...If our body has to repair something, if it has to plug a hole or if it wants to repair a cell wall, then it needs building materials. Thesethese It only gets these building materials from food. Where else can it get them?
Anet: I always thought the body was a chemical factory. That's what I was once taught. And it buildseverything itself.
Yes, from what it gets. But it does need building materials. Without building materialsnothing build anything. I can build a house myself, but I still need someone to send me the bricks and supply me with the windows.supplies. I already need the materials. I can build the house myself afterwards, but thematerialsI need for it have to come from somewhere.
When your body wants to produce hormones or enzymes ... whatever it wants to build. It needs building materials, and it also needs energy to build it.
Anet: And the higher the quality of the building materials, the better the result.
Exactly. It really is like this: Wf you send inferior building materials - in the form of inferior food - then the body builds upthe body builds them up anyway. And that's where the problems start. If it says: I need fats for my cell wall, for example - there are fatty acids in there - and it only gets hydrogenated fats, then it will only incorporate hydrogenated fats. But hydrogenated fats meann subsequently thatthe cell wall is rigid. Thatthe sometimes tearssand thatit is not flexible.But we need it in our bodies because we are on the move, we need flexibility. So that would be an example of why it doesn't matter what you eat. It's actually the case that the quality I deliver is also used afterwards.
Anet: What does "hydrogenated fat" or "non-hydrogenated fat" actually mean? What is being hardened?
I can't tell you exactly how this works chemicallytakes placebut the fact is that hydrogenated fats are used in industry becausesthey have a longer shelf life.Shey do not go rancid. The industry naturally has an interest in products that can stay on the shelf for as long as possible. If you bake your own cookies with fresh ingredients, for example, they don't have such an incredibly long shelf life. But the cookies you see in the supermarket have a shelf life ofsometimes keep for months. Why is that? Because they are made with hydrogenated fats, which of course last much longer.
Anet: And butter? Is that a hydrogenated ornon-hydrogenated fat?
No, butter is not hydrogenated.
Anet: Not hydrogenated? So butter is healthy?
Butter is healthy, yes. Healthy fats are butter, coconut oil - good if it's not hydrogenated, there are both varieties-olive oil, rapeseed oil. I think you have to be a bit careful with rapeseed oil in the USA. I always hear US nutritionists say,"Bloss no rapeseed oil, it's genetically modified".
Anet: Yes, at the end of the day it's all Monsanto here. It's all in Monsanto hands.
Maybe that's why it's not so good in the USA.
Anet: It may be a naive question, but I really don't know: what does the gut actually do?
The intestine is there to break down food. First you break it down in your mouth. Then it goes into the stomach. There it is already pre-digested by the stomach acid.digestedwhich already breaks down the food. It is broken down further in the intestine and then a decision is made: What should go into the body? What should not? Because when something is in your your intestine, it is not yet in the bloodstream. It is not yet in the sensein the body. The intestines sort out what goes in and what should be excreted. The intestine then takes the components that the body needs. These are then distributed. What the body can't use is excreted at the end.
Now we have bacteria in the intestine - this is called"microbiome". Not just the bacteria, but all the microorganisms that we have in our gut are called the microbiome. And that's about 2 kilos. That's quite a lot. We have more gut bacteria than we have body cells. These are our helpers that do the work, such as breaking down and utilizing of dietary fiber.
The gut has a huge function. It ispartly also a chemical factory. Alsosomehormones and enzymes areproduced here.The intestine is also an immune defense system. It also helps to render things harmless. They say, 80 percent of the immune system is locateden in the gut, dt is therefore also important for this.This is how intestine and liver work together. Intestine and liverwork hand in hand during detoxification. The gut already has quite a few functions.
Anet: And how can I support my intestinal microbes if something has been affected? I'm just going to assume that.
I think so too, given what you've had. On the one hand, you can use natural probiotics. Probiotics are 'good bacteria' that you can take. There are products but also fermented foodssuch as kombucha or sauerkraut. You may be familiar with these. But I'm talking about unheated sauerkraut, not the kind of thing you buy pasteurized in a bag, but the way it was done in the past:White cabbage with salt in the brine. You don't necessarily have to make it yourself. Nowadays you canit also buy it. It mustbut be raw food quality.But you can also use other vegetables ferment. I wouldn't cook them either, because the good bacteria will die if you heat them up too much. You can then simply mix one or two forks of it into your food, among the vegetables. Or you can eat it like this if you like. It tastes quite refreshing, a bit sour.
Anet: Where can I get something like that? Like"probiotics"? What is that? I don't have a picture in my head.
It's either something like fermented vegetables, sauerkraut, kombucha. I don't knowssI know it's available in the USA, for example, in thehealth food stores too, in health stores like that.
Anet: I only know kombucha as a tea.
It's actually tea. It's tea that you mix sugar into. Then you put aspecialmushroom - a Kombucha mushroom. It then transforms the tea.The fungus feeds on the sugar that you have stirred into it, and then transforms the tea into a slightly sour-tasting drink. This is then fermented. It also contains bacteria. You can also do this yourself if you have a mushroom. You can buy the mushroom. Or you can buy the finished Kombucha as a drink. But then it has to bebe a real one and not some kind of "lifestyle kombucha",which more like a lemonadeand where sugar has also been added.
We haven't even talked about sugar yet. Sugar is something I would avoid if I had intestinal problems because sugar also promotes inflammation.promotes.
Anet: I have now completely stopped adding sugar anywhere.Of course, when I eat a bit of jam, I know there's sugar in it, but I don't put sugar in my coffee anymore. I've cut that out completely.
But in those four weeks we talked about, I wouldn't eat any jam either. Nothing with sugar in it is.
Anet: That's a harsh statement. I'm asweettooth.
Yes, but you'll see that once you've left it out for a few days, your hunger for sweetness will decrease.ssit decreases.
Anet: I can confirm that. That's true.
When you eat sugar, your sugar level rises first. Then more insulin is produced. Insulin in turn promotes stress hormones, among other things. It can then have an adverse effect. It is also the case that insulin promotes the build-up of fat. This does not necessarily have to be body fat, but can also be blood lipids. It just messes up a lot of things.Insulin also ensuresthat we get hungry again more quickly.
Especially if you have problems with your bowels, I would also highly recommend that you only eat three times a day and not in between.
Anet: Well, I usually only eat twice a day. Three times at most. But the problem with eating twice a day is that I then eatlargerportions. But it would actually be enough for me. I'm justnoticing now that my portions are getting smaller again because I'm overeating. That's why I'm now changing from eating twolarge portions to three smaller to normal portions.
Yes, that's very good.
Anet: Simply so that there's a bit more balance. Toanswer this question once again inconclusion:What do I do for my gut? Kombucha or probiotics, what was that again?
There are products called probiotics. You can get them in health stores or on the internet. You can order them there. They are also bacteria. That sounds strange now - "I buy bacteria".In our minds, bacteria still have the reputation of being something harmful. But as I said, we have intestinal bacteria. We need good bacteria. Many have too little of theGgoodn uand too much of the Stion of the bad. Especially after food poisoning orsimilar it can be assumed that bad pathogens are present.
Probiotics are something of a crutch. They help your body to rebalance the system so that you no longer need them at some point. If your intestinal flora is balanced, you don't need to take probiotics all the time. The body can balance it itself. But at a time when I don't have enough good bacteria, it's definitely worth taking the good bacteria once in a while. For examplebifidobacteria,lactobazilli ... There are many different ones.
It is then important, to pay attention to the quality of the product. There are many different ones. We like to recommend a product that is in powder form and not in capsule form. Becauses are then freeze-dried bacteria. That also sounds strange, I know.ss. The "sleep" so to speak. If you stir them into a glass of water, you reactivate them. If you then drink this, they can pass through the stomach.Because there is a veryacidic environment prevails, it is always asked whether the bacteria notperish. No. If they are already activated, they can pass through the stomach. They then arrive in the intestine. It's as if you were sending your existing bacteria an auxiliary squad. This way you can restore the balance.
Anet: Could you perhaps send me some links or put somethingin the show notes? Maybe one or two people will be interested.
I would be very happy to do that. We also have our own products. We have a second company where we also sell these products. I don't necessarily want to do any surreptitious advertising, but I know thatssthat many people are also grateful for tips like this.
The company is calledsst ArcticBioPharma. There are various products.You can meabout this also write to me if you don't knowsswhich one to take. I can thennn also help.
Anet: I'll be in Lucerne in February for the Wellbeing Days as a speaker. Maybe we'll meet and you can give me something up close and personal or say:"Here, buy this!"
I'd be happy to bring you something.
Anet: That would be nice. So, to summarize what I've just learned: cut out milk, cut out sugar, reduce fat in any case. Then stick to this new lifestyle for four weeks to see: How does the body regenerate? What is really good for me and what is not? Order your course so I can get recipes. Because that's alwaysthe biggestdifficulty, getting good recipes. Because I already want to eat. I don't want to walk around hungry. And take probiotics to help my gut recover. Is that right?
Yes, you could say that. What I don't quite agree with is reducing fat. You don't necessarily have to. If you say that you don't tolerate fat well ...
Anet: I don't tolerate it well.
... then I would really rather leave it out at the moment. You could then consider taking digestive enzymes to improve fat digestion. We do need fat. Fat is incredibly important for the body. As I said earlier, the cell walls are made of fat. Our brain also needs fat.
Anet: When I talk about fat, I see a liver sausage in my mind's eye.Or a salami. Something that has been mixed. That's what I mean.
Good. But of course fats, like avocado, salmon or nuts orcoconut milk or coconut oilare something else. They areFoods that I definitely recommend.Dou also want to be fullbe full. Fat fills you up and fat is also a flavor carrier. That meanssst, food also tastes better with a little fat. That's why I don't think it really needs to be reduced. Sure, you have to watch it a little, but not"reduced fat" eat. There are people who suddenly fry everything in water. If you then still"fry" can call it.
Anet: No, I really meant those things that have about 70 percent fat. My stomach refuses to eat them.
Yes, always listen carefully to what your body wants.
One component that is still important to me and which is also part of the whole is the topic of stress, as our gut also reacts very strongly to stress. Stress also upsets our bacterial balance, for example. You knowssthatbifidobacteria - which are good bacteria - decrease under stress, whileclostridia - which are not so good bacteria - increase. The permeability of the intestinal mucosa, which should actually be dense, also increases. Under stress, the intestinal mucosa becomes permeable, and that is not good either. That's why stress is definitely animportantissue.
By that I mean,stress not only in the sense of"I work too much"but also things like:"I don't get along with my partner." Or:"I have a boss who gets on my nerves." Or: ...
Anet: So it's not just hectic, but also mental stress.
Psychological or ... noise.Noise is also stress, for example. When I work in an environment like a largessoffice, or live next to an airport ... things like that. That can also be stress. You have to listen to yourself a bit.
Or your lifestyle itself and ancluding thoughts like: "Am I constantly worrying, for example"?
Anet: That brings us tomindset. Do I turn every issue into a problem?
Yes, exactly. So, that's also important for the gut.
Anet: I wouldn't have thought that now.
Yes, it's really, really important. It's a bigsspart of the whole thing. I also always recommend,that all of this and not to say: 'Now I'm going to work on my mindset first.mindset and then I'll do this, and then I'll do that and then that'.No, it's a combination of everything that you do at the same time. That's how you achieve the fastest successand that issustainable.
Anet: Okay, cool.
I think we've already put together a pretty good strategy, I hope.
Anet: Yes. Yes, if you put the links underneath and offerme your service so that all I have to do is click ...
I'd be very happy to do that.
Anet: Thank you very much, Julia. I've really learned something. Now I just need to put it into practice. I'm looking forward to what I'll learn in your course, with the recipesand so on. I'm looking forward to it now.
I'm looking forward to that too. Then thank you for your time. I think it was really exciting for the listeners to hear these questions. I'm sure they also something they could take away for themselves.
Anet: Yes, perhaps one or two people are feeling the same way and want or need to change their diet. For me, it'sforced. Thank you for your answers and I look forward to seeing you live in Lucerne in February.
The links to the episode are:
Anet Janik's website: https://www.kryptopreneurin.com/
Arktis BioPharma Switzerland: https://arktis-wp.dev.intocommerce.de
Arktis BioPharma Germany: https://arktisbiopharma.de
Now I recommend you subscribe to the podcast so you don't miss an episode, and if you like what you hear, I really appreciate a rating on iTunes or Apple Podcast. Because these reviews also help other people find the podcast so we can spread the knowledge about gut and health more.
This episode with Anet Janik is all about gut health and nutrition.Anet Janikhas been living in Cyprus since 2015 and is currently buildingher reputation as a pioneer and advocate of thecryptocurrency market as "TheCryptopreneur".
I haveAnet in a podcast mastermind group and because she told me that she had acute intestinal problems that ended in a hospital stay, the idea for this interview was born.Anet now feels compelled to pay attention to her diet for the first time in her life.
She asks me all the questions she has about the upcoming change in diet in order to regain her strength as quickly as possible. We talk about the following points:
- Why it's notthe right diet for everyone
- Which foods are good for the gut and which are not
- Whether a healthy diet also allows enjoyment
- How even inexperienced cooks can prepare healthy food
I am very pleased to be able to introduceAnet as my guest today. Welcome and thank you for taking the time.We wanted to talk a little about gut health and nutrition today. Why don't you start by telling us why the topic interested.
Anet:I'm happy to do that,unfortunately - or perhaps thankfully - due to an acute personal situation. I've just been in hospital for the second time - only briefly,for three or four hours - but my stomach, intestines and gall bladder simply stopped saying:"We're fine" and instead said:"Stop! This far and no further". I am now forced to change my diet and realize that I have absolutely no idea about nutrition.
Iknow how to prepare a schnitzel, but I don't know what's good for my body. I'm currently facing a huge challenge. Maybe you can help me with that.
Yes, of course. I'd love to. You can ask me any questions you have today. Maybe you've already read up a bit somewhere. Or do you already have an idea in which direction it could go?
Are therethe perfect "one-size-fits-all" diet?
Anet: I have found that these general dietaryrecommendationsarelargelynonsensefor me.I am also firmly convinced -and this is also my perception, my reality -that every body, every system has its very own needs. What is good for others is by no means good for me. I also differentiate between them a little: When I seesuch small, thin women ... I am a woman.It's quite obvious:what's good for them can't be good for me. That's why we need to find out now: What is good for my system? What do I need to pay attention to in general?
That's definitely a good start, to really listen to what your body is telling you. Because you're right: not everything is good for everyone. There are people who are vegetarians or vegans, and they're doing really well with it and then there are those - everyone probably knows them too - who then look pale and slightly ill. Then you think that it might not be ideal for the person. That's actually the case. Every body has different needs.
The interesting thing is that not everything forever set in stonesseforever. It may be that you need a certain diet at a certain stage of your life. In anew phase of lifeyou will need another. Many people think that there is onediet that is right forthe whole life. But we change too. We women in particular change through our menstrual cycle and the menopauseand so on. We simply have different phases, and it's okay to respond to them depending on our life situation.
There is a diet for someone who is very sportyveryactive and then another for someone who is less active. We also have stress phases,in which you can change your diet a little again, than perhaps in relaxed phases. That meansssnot that you have to change your diet all the time. Im just saying that, just because it's true right nowsdoes not necessarily mean that it will still be true in ten years' time. You can certainly rethink your diet from time to time.
Many people think: now I've found something that makes me feel good. If at some point they no longer feel so well,they still keepmpfThey still cling to the way they have always eaten. Sometimes it may be that this was good when they were younger and now it may no longer be.
Anet: Yes, obviously, otherwise my body wouldn't be giving me thisstop command.
Well, that's another issue.It often builds up over a long period of time. People sometimes come to me and say:"Now I havesuddenly high cholesterol."Orsuddenly high blood pressure orsuddenly intestinal problems. But that's not usually"sudden"but has built up over the last 20 years. Our body is ingenious. It can compensate for a lot, but at some point it can no longer do so. But it has compensated for so long to keep you fit, so perhaps you didn't feel that something was coming on.
What your gut likes and dislikes
Anet: Yes, for sure. That's absolutely plausible.Now that my body is tellingme:"I can't go on like this",what exactly would you recommend? What should I change? I'm feeling a certain lethargy at the moment, of course also because of the tablets I've had to take. I don't have 100 percent of my strength. What should I definitely change? What would probably be right?
I knows I don't know what you've been eating so far, but it would definitely be important to eat natural foods. That meanssmeans no ready-made products or industrially modifiedfoodbut vegetables and fruit. Depending on depending on whether you eat fish and meat. Or if you prefer plant-based foods: pulses, depending on whether you can tolerate them ...
Anet: No.
Yes, that's often the problem.If someone is not vegetarian or vegan, I recommend gf you have intestinal problems, I always recommend going back to meat and fish because it's simply easier to digest.Easier to digest than pulses. Our body needs enough amino acids to be able to repair. The "biological value",i.e. the usability of these proteinssse for the body, animal proteins aresshigher than with vegetable proteins. For this reason alone, I would recommend that you supplement your meals with good proteins.sss combined. This can also include eggs. I'm always a bit cautious with dairy products. That would also be proteinssbut if you have intestinal problems, I would leave out dairy products, especially cow's milk products, for the time being.
When I say "leave out",thenis calledssdoes not mean that youit have to leave it out for the rest of your life. I recommend only always at the beginning -where one does not yet knowsswhat you can and cannot tolerate,andwhat is good for you and what is not -to really just leave certain things out. I would leave out anything that could potentially cause problems - even if we don't know whether this is the case for you or not. And I wouldat least two weeks, four weeks would be better.
Anet: Actually, I just had breakfast and I had yogurt. Yoghurt with fresh berries in it. And that's good for me. I really, really like dairy products. Kefir, yoghurt, quark. Unfortunately, they'renot availableherein the States. I don't necessarily have to drink only milk.
So I would still give dairy products a miss for at least two weeks. Just see how your body feeling changes. Many people think that they tolerate dairy products well and that it doesn't bother them at all. I once had a woman on a course who really did everything I said. But she still had milk in her coffee. Not a lot, just a little. And in the end, that was the reason why certain things hadn't improved. She was convinced that she could tolerate milk. That's just something where I would say leave it out for two weeks. See what it's like. If you've really consistently left it out for two weeks and then take it again, then you'll really feel whether it's good for you or not. If you take something every day, you usually don't feel it as much.
I comparethe Initial phase always happy with the computer: If it's no longer running properly, you should shut it down completely so that you can start it up again properly.That's a bit like what we do in the first two to four weeks. Where we say, I'm going to leave out everything that could potentially be harmful and only then add one or two things back in. Then your body will be able to signal to you what is good for you and what is not.
Anet: That's interesting.Potentially harmful formy legumes are potentially harmful to my system - Iknow that I nibble on them. You recommend I cut out yogurt and all dairy products. Then thatmeans cheese too, I assume.
Yes.
Anet: What other recommendations would you give me?
I would also recommend that you leave out wheat. Definitely wheat, preferably even everything that contains gluten. That would include spelt, rye and barley. In other words: Bread, muesli, pasta... I would also leave these things out.
Anet: But then it's getting thin. What's left over then?
Vegetables. Half of your plate shouldideallyconsist of vegetables anyway.I would also go for cooked vegetables rather than raw.
Anet: No, I can't eat raw vegetables at all.
Exactly.It is simply harder to digest. We women in particular sometimes have a tendency to eat more salads andraw food because we think it's healthy. But it's actually not ideal for the gut.
Anet: Well, you can chase me with salad. What I've noticed is that it's good for me to add fire to my food. So I prefer jam to a raw strawberry, for example. Yes, something that has been processed with fire. That's good for me. But if I now have to leave out pasta and potatoes ... potatoes too?
You don't necessarily have to leave out potatoes. I recommend thatthosewho really a real intestinal problem, where you really knowss:there is a problem.In that case I would use potatoes in thefirstfour weeks by sweetsspotatoes. The reason isthat potatoes are a nightshade plant and can therefore cause problems, especially in people who have autoimmune diseases. Dt is howeverI don't think that's the case with you.
Anet: No. For God's sake. Everything is chic, everything is beautiful.
So a bit of potato, a bit of rice. You can leave that for now, as a side dish. But"side dish" is calledsside dish and not the main ingredient. For many, half of the plate consists of rice, potatoes or pasta and thenput oneas a splash of color two or threebroccoli florets with it.In terms of quantity should the actually be the other way around. A handful of starch garnish, and half the plate should be vegetables. The rest is then proteinss - fish,meat or eggs. You could also make scrambled eggs with vegetables, for example. You don't even neednotnot always need potatoesor similar with it.
We often think that starch is what makes us full. But actuallymake us proteinss and fat fill us up.
Anet: Well, I can't tolerate fat at all.
Then you leave it out for the moment, oalthough you can give it a try. Coconut oil is often well tolerated because it is a short-chain fat. You could perhaps try thattry. The important thing with coconut oil is that you don't use hydrogenatedcoconut oil, but a natural one.I don't knowwhat is available in the USA, but in aWholefoods or a similar storeyou're sure to find it.On the Internet too.
Anet:They are quite well organized here. Every food here also states how many carbohydrates, how much sugar, how much fat and the total energy value. I don't know that at all. I think that's cool. A lot of gluten-free products are on offer here. I think that's good. There are also lots of sugar-freeproducts. The products are expensive, but...well, food is very, very expensive here anyway.
You sometimes have to be a bit careful with foods that say "sugar-free". Sometimes there are artificial sweetenerssweetenerssubstances in them. I wouldn't recommend that.You have to be careful with anything processed. Eveneven if it says "gluten free". Many people think that if it's gluten-free, it must be healthy. Wf it's a bar or something elseVprocessed food, then it's usually not so healthy after all.For the four weeks, I would recommend that you don't eat anything industrially produced. It can be a gluten-free cereal, butnotprocessed products.
Gut-friendly and still delicious
Anet: Then it becomes really difficult to know what else you can eat and how to prepare it. Especially for someone like me. I didn't worry about it all my life, I just ate what was there, what I knew.
I knowsAt first it scares you and you think you can't do it. But once you've done it for a few days, you'll see, that it's not that difficult. Ehere are alsoplenty ofrecipes on the Internet.There isthe paleo diet, for example. If you google it, you'll find lots of recipes.
"Paleo" is based on the Stone Age, meaning that you eat what was already available back then. Andin the Stone Age there was no grain, because we were not sedentary. We were hunters and gatherers.Grain was not eaten back then.We have hardly changed genetically and arestill identical to the Stone Age people. That is whypaleo rather ourspecies-appropriate food.
That meansssnot that we have to go back to the Stone Age and that we will nownever again nuts It's a name for a type of diet where you leave out grains, for example. That would be something you couldgoogle . You'll find recipes there.
It's certainly helpful to look for a few recipes at the beginning, perhaps even before you start. Simply so that you can see that there are lots of things thatyou can eat.A lot of people think that when I say it like that:"Yes, then I can't eat anything at all." Of course, that's not true. You can still eatvaried eat.
Creative solutions
For example, you can also make a kind of rice from cauliflower. If you chop up cauliflower, it looks like rice.This resembles visually then already a Starchside dish. You can then add a sauce on top and still have the feeling that you have a complete meal. There are lots of things you can do or "replace".
For example, I also have a recipe on my blog.esli for mornings that is made with nuts and coconut flakes. You can also add a little cocoa to it etc. You can bake it in the oven andand you have crunchy muesli,but without cereals.
Then there's coconut yogurt, for example. It tastes very, very delicious.It is is made from coconut milk. That would also work. Scrambled eggs in the morningtastes very good. Personally, I also like soup in the morning. You can also eat soup in the morning. You can roast an apple. You can roastan apple already tolerate.
Anet: Yes, definitely. Do you mean a stewed apple, the kind you used to put in the oven? Like grandma used to?
I have a great baked apple recipe for that on my blog. But if you don'tso much time... because abaked apple, it takes a while. MoSometimes you don't have that much time. In that case you can also cut the apple into pieces and roast it with a few almonds and, if you like, add two or three raisins.aon topadd.It tastes super delicious. Sinceprovide the almonds provide the proteinss.
Anet: Or maybe a piece of liver with it. Berlin-style liver is with apple. That's very, very tasty.
Super, perfect. Things like this definitely work. You can also make zucchini noodles for lunch or dinner, for example. Me whitess not sure if you've heard of itheard of it?
Anet:I have, and zucchinis are not for me.
Okay.Noodles you can but alsofrom carrots. Simply peel them with a peeler so that you have something like tagliatelle. You can also make sauces with almond butter, for example. There are so many possibilities.
If you can read, you can cook
Anet: I think the most important thing would really be to take part in a course at some point, where I spend a week somewhere and learn to cookthat way. Right? That's somuch theory. We're sitting here now and you're giving me great information.But later I'm going shopping and then I'm left standing there likean ox in front of a mountain with no idea. What do I buy now? What did she say again? What am I allowed to do?
Yes, that's right. I have an online course called "Gut Happiness". I'm not teaching that now, by standing there and cooking. But it is the case that Ifor every weekrecipes for each week. The strict phase lasts four weeks. The course is designed to last six weeks.First there isa preparation week and a final week at the end. You get menu plans, recipesand a bit of background knowledge.In the past, I've already had course participants who hadn't really cooked before. I think if you can read, you can cook. Every step you have to do is written in there. That's often how it works.
I notice that people sometimes don't have the confidence to cook or say:"II don't cook." Or:"I can't cook." I often hear this from my participants. Then I say:"Then maybe you've never really tried it before." There's not much that can go wrong. It's almost always edible. If you were to burn it completely or something, then it would no longer be edible, but otherwise ... There's not much that can go wrong, and once you've made it two or three times, it's super easy.
You don't necessarily need to master 25 recipes. It's usually enough if you have 10 to 15 things that you can cook. If you alternate them a bit, you'll definitely be better off than before. It's not such a bigbigbig deal.It's also funss. That's always important to me: healthy eating should be fun.ss otherwise it's not healthy either.
Anet: That's right. Then there's something wrong. I just don't want to make a lot of effort because nutrition isn't really a priority for me.
"Had" maybe ...
Anet: Yes, had. I really need to flip a switch there. Had.You really do get to an age where your body says:"So,girl, we've done all right for the first few years, but nowgrow up!"
You are what you eat
Yes, that's right.That really is like that. It's also typical at the age of... sometimes as early as 35, but mostly between 40 and 50 when the first symptoms appear.You used toyou always felt good before and now suddenly you don't anymore.For a long time the body is able to compensate and balance.
But if youoncethat we have come from the, what we eat...If our body has to repair something, if it has to plug a hole or if it wants to repair a cell wall, then it needs building materials. Thesethese It only gets these building materials from food. Where else can it get them?
Anet: I always thought the body was a chemical factory. That's what I was once taught. And it buildseverything itself.
Yes, from what it gets. But it does need building materials. Without building materialsnothing build anything. I can build a house myself, but I still need someone to send me the bricks and supply me with the windows.supplies. I already need the materials. I can build the house myself afterwards, but thematerialsI need for it have to come from somewhere.
When your body wants to produce hormones or enzymes ... whatever it wants to build. It needs building materials, and it also needs energy to build it.
Anet: And the higher the quality of the building materials, the better the result.
Exactly. It really is like this: Wf you send inferior building materials - in the form of inferior food - then the body builds upthe body builds them up anyway. And that's where the problems start. If it says: I need fats for my cell wall, for example - there are fatty acids in there - and it only gets hydrogenated fats, then it will only incorporate hydrogenated fats. But hydrogenated fats meann subsequently thatthe cell wall is rigid. Thatthe sometimes tearssand thatit is not flexible.But we need it in our bodies because we are on the move, we need flexibility. So that would be an example of why it doesn't matter what you eat. It's actually the case that the quality I deliver is also used afterwards.
Anet: What does "hydrogenated fat" or "non-hydrogenated fat" actually mean? What is being hardened?
I can't tell you exactly how this works chemicallytakes placebut the fact is that hydrogenated fats are used in industry becausesthey have a longer shelf life.Shey do not go rancid. The industry naturally has an interest in products that can stay on the shelf for as long as possible. If you bake your own cookies with fresh ingredients, for example, they don't have such an incredibly long shelf life. But the cookies you see in the supermarket have a shelf life ofsometimes keep for months. Why is that? Because they are made with hydrogenated fats, which of course last much longer.
Anet: And butter? Is that a hydrogenated ornon-hydrogenated fat?
No, butter is not hydrogenated.
Anet: Not hydrogenated? So butter is healthy?
Butter is healthy, yes. Healthy fats are butter, coconut oil - good if it's not hydrogenated, there are both varieties-olive oil, rapeseed oil. I think you have to be a bit careful with rapeseed oil in the USA. I always hear US nutritionists say,"Bloss no rapeseed oil, it's genetically modified".
Anet: Yes, at the end of the day it's all Monsanto here. It's all in Monsanto hands.
Maybe that's why it's not so good in the USA.
What does our gut do for us?
Anet: It may be a naive question, but I really don't know: what does the gut actually do?
The intestine is there to break down food. First you break it down in your mouth. Then it goes into the stomach. There it is already pre-digested by the stomach acid.digestedwhich already breaks down the food. It is broken down further in the intestine and then a decision is made: What should go into the body? What should not? Because when something is in your your intestine, it is not yet in the bloodstream. It is not yet in the sensein the body. The intestines sort out what goes in and what should be excreted. The intestine then takes the components that the body needs. These are then distributed. What the body can't use is excreted at the end.
Now we have bacteria in the intestine - this is called"microbiome". Not just the bacteria, but all the microorganisms that we have in our gut are called the microbiome. And that's about 2 kilos. That's quite a lot. We have more gut bacteria than we have body cells. These are our helpers that do the work, such as breaking down and utilizing of dietary fiber.
The gut has a huge function. It ispartly also a chemical factory. Alsosomehormones and enzymes areproduced here.The intestine is also an immune defense system. It also helps to render things harmless. They say, 80 percent of the immune system is locateden in the gut, dt is therefore also important for this.This is how intestine and liver work together. Intestine and liverwork hand in hand during detoxification. The gut already has quite a few functions.
Anet: And how can I support my intestinal microbes if something has been affected? I'm just going to assume that.
Probiotics - the crutch for the gut
I think so too, given what you've had. On the one hand, you can use natural probiotics. Probiotics are 'good bacteria' that you can take. There are products but also fermented foodssuch as kombucha or sauerkraut. You may be familiar with these. But I'm talking about unheated sauerkraut, not the kind of thing you buy pasteurized in a bag, but the way it was done in the past:White cabbage with salt in the brine. You don't necessarily have to make it yourself. Nowadays you canit also buy it. It mustbut be raw food quality.But you can also use other vegetables ferment. I wouldn't cook them either, because the good bacteria will die if you heat them up too much. You can then simply mix one or two forks of it into your food, among the vegetables. Or you can eat it like this if you like. It tastes quite refreshing, a bit sour.
Anet: Where can I get something like that? Like"probiotics"? What is that? I don't have a picture in my head.
It's either something like fermented vegetables, sauerkraut, kombucha. I don't knowssI know it's available in the USA, for example, in thehealth food stores too, in health stores like that.
Anet: I only know kombucha as a tea.
It's actually tea. It's tea that you mix sugar into. Then you put aspecialmushroom - a Kombucha mushroom. It then transforms the tea.The fungus feeds on the sugar that you have stirred into it, and then transforms the tea into a slightly sour-tasting drink. This is then fermented. It also contains bacteria. You can also do this yourself if you have a mushroom. You can buy the mushroom. Or you can buy the finished Kombucha as a drink. But then it has to bebe a real one and not some kind of "lifestyle kombucha",which more like a lemonadeand where sugar has also been added.
We haven't even talked about sugar yet. Sugar is something I would avoid if I had intestinal problems because sugar also promotes inflammation.promotes.
Anet: I have now completely stopped adding sugar anywhere.Of course, when I eat a bit of jam, I know there's sugar in it, but I don't put sugar in my coffee anymore. I've cut that out completely.
But in those four weeks we talked about, I wouldn't eat any jam either. Nothing with sugar in it is.
Anet: That's a harsh statement. I'm asweettooth.
Yes, but you'll see that once you've left it out for a few days, your hunger for sweetness will decrease.ssit decreases.
Anet: I can confirm that. That's true.
When you eat sugar, your sugar level rises first. Then more insulin is produced. Insulin in turn promotes stress hormones, among other things. It can then have an adverse effect. It is also the case that insulin promotes the build-up of fat. This does not necessarily have to be body fat, but can also be blood lipids. It just messes up a lot of things.Insulin also ensuresthat we get hungry again more quickly.
Especially if you have problems with your bowels, I would also highly recommend that you only eat three times a day and not in between.
Anet: Well, I usually only eat twice a day. Three times at most. But the problem with eating twice a day is that I then eatlargerportions. But it would actually be enough for me. I'm justnoticing now that my portions are getting smaller again because I'm overeating. That's why I'm now changing from eating twolarge portions to three smaller to normal portions.
Yes, that's very good.
Anet: Simply so that there's a bit more balance. Toanswer this question once again inconclusion:What do I do for my gut? Kombucha or probiotics, what was that again?
There are products called probiotics. You can get them in health stores or on the internet. You can order them there. They are also bacteria. That sounds strange now - "I buy bacteria".In our minds, bacteria still have the reputation of being something harmful. But as I said, we have intestinal bacteria. We need good bacteria. Many have too little of theGgoodn uand too much of the Stion of the bad. Especially after food poisoning orsimilar it can be assumed that bad pathogens are present.
Probiotics are something of a crutch. They help your body to rebalance the system so that you no longer need them at some point. If your intestinal flora is balanced, you don't need to take probiotics all the time. The body can balance it itself. But at a time when I don't have enough good bacteria, it's definitely worth taking the good bacteria once in a while. For examplebifidobacteria,lactobazilli ... There are many different ones.
It is then important, to pay attention to the quality of the product. There are many different ones. We like to recommend a product that is in powder form and not in capsule form. Becauses are then freeze-dried bacteria. That also sounds strange, I know.ss. The "sleep" so to speak. If you stir them into a glass of water, you reactivate them. If you then drink this, they can pass through the stomach.Because there is a veryacidic environment prevails, it is always asked whether the bacteria notperish. No. If they are already activated, they can pass through the stomach. They then arrive in the intestine. It's as if you were sending your existing bacteria an auxiliary squad. This way you can restore the balance.
Anet: Could you perhaps send me some links or put somethingin the show notes? Maybe one or two people will be interested.
I would be very happy to do that. We also have our own products. We have a second company where we also sell these products. I don't necessarily want to do any surreptitious advertising, but I know thatssthat many people are also grateful for tips like this.
The company is calledsst ArcticBioPharma. There are various products.You can meabout this also write to me if you don't knowsswhich one to take. I can thennn also help.
Anet: I'll be in Lucerne in February for the Wellbeing Days as a speaker. Maybe we'll meet and you can give me something up close and personal or say:"Here, buy this!"
I'd be happy to bring you something.
Anet: That would be nice. So, to summarize what I've just learned: cut out milk, cut out sugar, reduce fat in any case. Then stick to this new lifestyle for four weeks to see: How does the body regenerate? What is really good for me and what is not? Order your course so I can get recipes. Because that's alwaysthe biggestdifficulty, getting good recipes. Because I already want to eat. I don't want to walk around hungry. And take probiotics to help my gut recover. Is that right?
Not afraid of fat
Yes, you could say that. What I don't quite agree with is reducing fat. You don't necessarily have to. If you say that you don't tolerate fat well ...
Anet: I don't tolerate it well.
... then I would really rather leave it out at the moment. You could then consider taking digestive enzymes to improve fat digestion. We do need fat. Fat is incredibly important for the body. As I said earlier, the cell walls are made of fat. Our brain also needs fat.
Anet: When I talk about fat, I see a liver sausage in my mind's eye.Or a salami. Something that has been mixed. That's what I mean.
Good. But of course fats, like avocado, salmon or nuts orcoconut milk or coconut oilare something else. They areFoods that I definitely recommend.Dou also want to be fullbe full. Fat fills you up and fat is also a flavor carrier. That meanssst, food also tastes better with a little fat. That's why I don't think it really needs to be reduced. Sure, you have to watch it a little, but not"reduced fat" eat. There are people who suddenly fry everything in water. If you then still"fry" can call it.
Anet: No, I really meant those things that have about 70 percent fat. My stomach refuses to eat them.
Yes, always listen carefully to what your body wants.
Stress in the gut
One component that is still important to me and which is also part of the whole is the topic of stress, as our gut also reacts very strongly to stress. Stress also upsets our bacterial balance, for example. You knowssthatbifidobacteria - which are good bacteria - decrease under stress, whileclostridia - which are not so good bacteria - increase. The permeability of the intestinal mucosa, which should actually be dense, also increases. Under stress, the intestinal mucosa becomes permeable, and that is not good either. That's why stress is definitely animportantissue.
By that I mean,stress not only in the sense of"I work too much"but also things like:"I don't get along with my partner." Or:"I have a boss who gets on my nerves." Or: ...
Anet: So it's not just hectic, but also mental stress.
Psychological or ... noise.Noise is also stress, for example. When I work in an environment like a largessoffice, or live next to an airport ... things like that. That can also be stress. You have to listen to yourself a bit.
Or your lifestyle itself and ancluding thoughts like: "Am I constantly worrying, for example"?
Anet: That brings us tomindset. Do I turn every issue into a problem?
Yes, exactly. So, that's also important for the gut.
Anet: I wouldn't have thought that now.
Yes, it's really, really important. It's a bigsspart of the whole thing. I also always recommend,that all of this and not to say: 'Now I'm going to work on my mindset first.mindset and then I'll do this, and then I'll do that and then that'.No, it's a combination of everything that you do at the same time. That's how you achieve the fastest successand that issustainable.
Anet: Okay, cool.
I think we've already put together a pretty good strategy, I hope.
Anet: Yes. Yes, if you put the links underneath and offerme your service so that all I have to do is click ...
I'd be very happy to do that.
Anet: Thank you very much, Julia. I've really learned something. Now I just need to put it into practice. I'm looking forward to what I'll learn in your course, with the recipesand so on. I'm looking forward to it now.
I'm looking forward to that too. Then thank you for your time. I think it was really exciting for the listeners to hear these questions. I'm sure they also something they could take away for themselves.
Anet: Yes, perhaps one or two people are feeling the same way and want or need to change their diet. For me, it'sforced. Thank you for your answers and I look forward to seeing you live in Lucerne in February.
The links to the episode are:
Anet Janik's website: https://www.kryptopreneurin.com/
Arktis BioPharma Switzerland: https://arktis-wp.dev.intocommerce.de
Arktis BioPharma Germany: https://arktisbiopharma.de
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