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Bowel cleansing basics mini-series part 3

After talking about preparation and the number 1 stumbling block in the last 2 episodes, namely the fear of going without, today we're talking about what you can actually eat and do to carry out a gut cleanse! In other words, what exactly a gut cleanse is and how I would define it.
Customers have often told me that they have already done a bowel cleanse and when I asked them more closely, it turned out that they simply took psyllium or chia seeds and ate more vegetables. Or they went to the doctor or naturopath, had a stool analysis done and then took a probiotic for 1-2 months. Or they did a colonic irrigation. In my opinion, none of this is intestinal cleansing. It can be part of a gut cleanse, but it has to be embedded in a larger strategy.

It is very interesting to see how AI ChatGPT would define a gut cleanse

Gut rehabilitation refers to various procedures and approaches to improve the health and function of the gut. These can include dietary changes, the use of prebiotics or probiotics, the use of supplements or specific medical treatments. The aim of gut rehabilitation is to optimize the balance of the intestinal flora, strengthen the intestinal wall and improve digestion and overall health.
The intestinal flora, a complex ecosystem of billions of microorganisms, plays an essential role in digestion, the immune system and general well-being. Unbalanced gut flora can lead to various health issues, including digestive disorders, inflammation and even mental health effects.Gut rehabilitation can also aim to repair damage caused by an unhealthy diet, antibiotic use or other factors.It is important to choose a customized strategy that is tailored to the specific needs and health circumstances of the individual.

Multidimensional strategy for colon cleansing

A comprehensive strategy is needed, and it is not the same for everyone. It's important to first have a plan (more on this in episode 1 of this mini-series, where I talked about preparation), a supportive mindset, a gut-friendly diet, daily exercise (both of which we talk about in this episode) and strategies on how to best deal with stress. I'll go into more detail on the latter in episode 4.

Gut-friendly diet

In general, I recommend a carbohydrate-conscious diet. There are several reasons why this is important.

fast carbohydrates also have an influence on sugar levels and therefore insulin secretion
Helps to avoid hunger between meals
Balancedmood
Better sleep
Support detoxification of the body

My recommendation for daily nutrition

3 meals a day
plenty of cooked vegetables, raw vegetables, if at all only at lunchtime, plus a good source of protein, if possible organic, in the form of meat, fish, eggs, pulses
Drink pure water, preferably filtered water
no industrially produced food, sweets, sweet drinks, alcohol
completely avoid wheat and cow's milk products for 2-3 weeks

Dietary suggestions

In the morning

Scrambled eggs (possibly with apple)
Carrot soup with something containing protein
Avocado with rye sourdough bread and egg
Leftovers from dinner
Chia muesli with berries and cinnamon

Lunch

Salad with chicken
Gambas or egg
Vegetable soup with lentils
Falafel with vegetables

In the evening

Beef steak with vegetables
Minced meat pan with vegetables
Lentil curry
Salmon and vegetables

You can also find various recipes on our blog, but I generally recommend that you follow the guidelines of the Paleo diet.
Of course, there are special cases, people with autoimmune diseases, histamine intolerance or SIBO. In this case, I recommend seeking support. Unfortunately, I can't explain all eventualities in such a short podcast episode.

Physical activity as part of intestinal cleansing

In addition to diet, I also recommend that you exercise every day. Walking at a brisk pace in particular gets your metabolism going and helps your digestion enormously without you having to worry about your joints. Take 7,000 to 10,000 steps a day, preferably at a stretch, and you will make an immensely positive contribution to all your digestive organs.
Of course you can do sport, but it is important not to overdo it in terms of intensity. Strength training is definitely beneficial for increasing metabolic activity.

Nutrition planning

Finally, I recommend that you setyour own dietary rules for the gut cleanse based on the tips you have just heard and make a plan of what you will eat the next day or days. This will help you when you go shopping and will also prevent your reptilian brain from becoming a saboteur.

Test run and track progress

My recommendation is to carry out the gut cleanse as described above very consistently for 14 days. And observe what changes for you and very probably already improves.
How is your digestion? How are you sleeping? Can you concentrate well? How is your mood? Is your weight changing? Your skin? How do you perceive any pain?
Then you can decide whether you want to continue for another 14 days.

Coaching

Do you have any questions? Do you need help drawing up a plan for yourself and deciding in your specific case exactly how to organize your diet, which products you want to take or is something not going as you had hoped?
Then book a coaching session with Milena Moritz. Milena has 10 years of experience in the field of gut health and nutrition, and she is very empathetic and motivating. She will be happy to support you. Simply contact us to make an appointment. Either by phone at 0613117711 or send us an email to post@arktisbiopharma.ch.

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A 15% discount on your first purchase (applicable once, only on products not already discounted)
Enter the voucher code podcast15 before completing your order.
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