Alkaline fasting as a way to more energy and less sugar

Now is a great time to reduce your sugar intake and be prepared for the run-up to Christmas, when it is very likely that you will consume more sugar again.

One way to get started with less sugar is alkaline fasting. In October, we will be doing a week of alkaline fasting together with alternative practitioner Anne Faulborn. If you would like to join us, register now! You can find all the information at arktisbiopharma.ch/base-fasting

I'll talk a bit more about base fasting at the end of this episode. I've just completed a training course to become an alkaline fasting coach according to Wacker and I'm very passionate about the subject at the moment. So stay tuned until the end!

Why is sugar such a major problem in modern diets?

Overconsumption - In modern diets, especially in industrialized countries, there is often a lot of sugar in processed foods, sugary drinks and snacks. Sugar is tempting because it activates the brain's reward system, but it is consumed in far greater quantities than your body actually needs.
Empty calories - Sugar provides calories but no nutrients, resulting in poor nutritional quality.
Metabolic effects - High sugar consumption can lead to insulin resistance, inflammation and an increased risk of chronic diseases such as obesity, diabetes, allergies and heart disease.

How can increased sugar consumption affect gut health and what are the long-term consequences of this?

Dysbiosis - Sugar can promote harmful bacteria in the gut and disrupt the balance between beneficial and harmful microorganisms. This imbalance is known as dysbiosis and can cause various health problems.
Leaky gut - Sugar, especially in excess, can weaken the gut lining. This can lead to a so-called "leaky gut", where toxins and incompletely digested food components enter your bloodstream and cause inflammation and problems with your immune system.
Long-term consequences - Chronic dysbiosis and leaky gut increase the risk of autoimmune diseases, inflammatory bowel disease, metabolic disorders and even mental health problems such as anxiety and depression.

How does sugar disrupt the balance of your gut microbiota, and in what "silent" ways can this sabotage your overall health?

Microbial imbalance - Too much sugar encourages the growth of harmful bacteria and fungi such as Candida, which thrive in a sugar-rich environment. These microbes produce toxins and pro-inflammatory molecules that weaken your gut barrier.
Increased gut pH - Sugar is an acid generator, but as a counter-reaction to buffer the acids, the pH in the gut becomes too alkaline with high sugar consumption. And this in turn leads to poor digestive performance because food cannot be broken down properly and to an environment where unfavorable bacteria thrive.
Silent health effects - Over time, this microbial imbalance can lead to inflammation, reduced nutrient absorption, fatigue, Mood swings, weakened immune systems and low-level systemic inflammation that promote chronic disease.

How do hidden sugars in processed foods contribute to gut health problems?

Hidden sugars - Processed foods often contain hidden sugars under names like dextrose, maltose, high fructose corn syrup and more. These sugars add up and contribute to dysbiosis and inflammation unnoticed.
We are actually genetically programmed to consume 30g of sugar/day. On average, however, most people consume closer to 100g of sugar/day.
Frequent eating of processed foods - If you frequently consume processed snacks, dressings, sauces and drinks, you may experience constant sugar spikes that harm your gut bacteria and lead to poor digestion, bloating and other digestive problems.
Excessive fruit consumption - Many people don't like vegetables that much. And therefore consume more fruit. Also because we are constantly being told how healthy fruit, fruit juices and smoothies are supposed to be. I'm not saying that fruit is unhealthy per se. But the amount that many people consume in the course of a day is often simply too much.

What should you look out for on food labels to identify hidden sugars that could harm your gut health?

Ingredients list - Look out for terms such as fructose, glucose, sucrose, dextrose, maltose, maltodextrin and anything ending in "-ose" or "-in". Also avoid fruit juice concentrates and syrups. Or simply sweeteners such as dates, figs, raisins or honey, for example in muesli.
Nutritional information - Look out for "of which sugar" and avoid foods with a high sugar content. Even supposedly healthy foods such as yoghurt or muesli often contain significant amounts of sugar.

How does detoxification help to restore your gut health, especially if you have consumed large amounts of sugar?

Rebalancing the intestinal flora - If you reduce or even completely eliminate acidifiers, you give your metabolism a break and a big relief. For example, you give beneficial bacteria the chance to recover because harmful microbes lose their main food source.
Inflammation reduction - Detoxing helps to reduce systemic inflammation, heal your intestinal mucosa and support your digestion.
Energy balance - One of the main reasons many people increase their sugar consumption is that they hope it will give them more energy and the ability to concentrate. A detox is a relief for all digestive organs and leads to more energy and lightness for the vast majority of people. Maybe not in the first 3 days, but afterwards! Sugar cravings will disappear very quickly

The most important steps to reducing sugar and improving gut health

Avoid processed sugar- avoid sugary drinks and processed foods and focus on whole, natural foods.
Increase your fat consumption and reduce the amount of starchy foods such as pasta, bread, rice, etc. Healthy fats such as avocados, nuts, seeds and coconut oil can reduce sugar cravings while keeping you full and satisfied.
Avoid snacks and stick to 2-3 main meals a day.
Increase your fiber intake - fiber feeds beneficial bacteria in your gut and supports a balanced microbiome. Fiber-rich foods such as legumes and Vegetables are particularly recommended here. Our acacia fiber, for example, can also be a useful aid here, as high-fiber foods can lead to bloating, especially if you haven't eaten much fiber in the past.
My trick: Bitter drops or bitter substances from food in general
Stress reduction through breathing exercises, mindset work, moderate exercise and healthy routines.
Chromium & magnesium: These nutrients can stabilize your blood sugar levels and reduce cravings for sugary foods.

What exactly is alkaline fasting

?

• The temporary and voluntary avoidance of acidifiers
• You only eat fruit and vegetables
• Sprouted grains would also be possible
• Healthy framework program such as colon cleansing, alkaline bath, exercise, breathing exercises
  We do it for a week, 3 live calls, documents, support in a closed community
  Relief of the metabolism, motivating start to a healthier lifestyle, self-care. Possible effects: more energy, less cravings, weight loss, tool on how you can easily fast again and again in the long term

LINKS

Alkaline fasting course
Galactose is a great tool for getting rid of cravings for sweets

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