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Tag: Improving Longevity

  • Shawn Stevenson Reveals How Water Can Dramatically Change Your Life

    Shawn Stevenson Reveals How Water Can Dramatically Change Your Life

    “Gatoraaade.”

    “H2O!”

    Adam Sandler’s Waterboy may be a comedic classic, but there’s no denying that it highlights a very important fact—water is the elixir of life.

    It’s one of those substances that we’ve become jaded by, as Shawn Stevenson, a renowned health expert and host of the #1 health podcast, The Model Health Show, points out. In an episode of The Mindvalley Show with Vishen, he adds, “We really don’t understand the value that it has,” especially if we live in a developed place.

    Beyond being a thirst quencher, water has an immense ability to revolutionize your health. But as Shawn highlights, it first starts with transforming the way you think about hydration.

    Watch the full 41-minute episode:

    Ep #40 | Hydration Revolution: Water Can Transform Your Health and Metabolism with Shawn Stevenson

    The Surprising Truth About Water and Health

    H2O—that’s what many of us learned about water in school. But the fact of the matter is, it goes beyond that.

    “Water is known as a universal solvent,” says Shawn. “It is the most interactive substance that we know,” with the ability to dissolve most things versus any other liquid.

    So, why exactly is water essential for survival? Here are a few things you may not know about this seemingly ordinary fluid:

    • The human body is about 60–80% water, depending on your age and gender. It helps maintain cellular homeostasis and biochemical processes. Without it, your body would fail to perform basic functions like transporting nutrients, regulating body temperature, and flushing out toxins. And the absence of it could lead to severe dehydration…and even death.
    • Unlike food, humans can only last days without water, and the lack of it can be extremely disruptive. Research even suggests that the effects of dehydration, even mildly, can negatively affect your cognitive function and mood.
    • How much water do you truly need? The age-old “eight 8-oz. glasses a day” rule is a good starting point, but Shawn explains that it’s not a one-size-fits-all approach. Factors like activity level, climate, and even individual body composition influence your daily water intake.
    • Can you drink too much water? It can happen, yes, although it’s a rare occurrence. Excessive intake can dilute electrolytes, and that can lead to imbalances.
    • Water found in nature is never just plain H2O; it’s full of minerals like calcium, magnesium, and potassium. They’re essential for your body’s electrolyte balance, supporting muscle and nerve functions, and aiding in nutrient absorption.

    Leonardo da Vinci called water the “driving force of all nature.” And he’s not wrong, especially when you consider the wealth of benefits this vital essence provides for your health.

    5 Vital Benefits of Drinking Water

    You remember that scene in Waterboy when Bobby Boucher gets knocked completely out? Vicki Vallencourt gives him water from a glacier in Alaska, and he snaps up?

    “Now that’s what I call high-quality H2O.”

    That’s the importance of hydration. Here are a few more things water can do for you:

    1. Enhanced brain function. Your brain is about 75% water. By staying hydrated, you’re helping your brain operate at its peak. This means better concentration, clarity, and cognitive function.
    1. Improved physical performance. Whether you’re an athlete or simply enjoy a daily workout, water is your best ally. It helps with muscle recovery and prevents fatigue.
    1. Boosted metabolism. Shawn points out that adequate hydration, especially in the morning, can actually boost your metabolism. This means your body processes calories more efficiently, aiding in weight loss and overall energy levels.
    1. Detoxification. Keeping your daily water intake in check supports your body’s natural detoxification process, including the function of the glymphatic system, which, as Shawn explains, helps clear out harmful toxins in your brain.
    1. Healthy skin. “We want to look good; we want to feel good,” says Shawn. And water can help maintain that optimal skin moisture and deliver essential nutrients to the skin cells.

    These benefits are just the tip of the iceberg. But the thing is, when you prioritize your water intake, you’re making a commitment to improve your way of life.

    How to Drink More Water: 5 Hydration Hacks from Shawn Stevenson

    Not all of us are diligent enough to have healthy drinking habits. And there are even some of us who don’t like the taste of water.

    So what tips and tricks does Shawn have for such dilemmas? Here are some that are designed to make water consumption a more enjoyable part of your everyday routine:

    1. Choose quality

    The type of water you drink matters. While standard tap water may be sufficient, it can sometimes contain impurities like chlorine or lead. 

    That’s why Shawn recommends choosing quality water, like reverse osmosis (RO) and structured water, for optimal hydration. 

    • Reverse osmosis water has gone through a purification process. It removes contaminants like pesticides and heavy metals from tap water.
    • Structured water maintains a specific molecular arrangement, found naturally in spring water. It’s believed to be more easily absorbed by your body, making hydration more effective.

    The key takeaway here is that, when or if you can, choose water that not only hydrates you but also contributes to a healthy lifestyle.

    2. Set a water schedule

    Life gets busy, and forgetting to drink water is all too easy. There are a few ways to tackle this:

    • Set alarms or download a hydration app to help remind you to take a sip of water. You can customize it to ping! you every hour or at times when you notice you typically feel thirsty (first thing in the morning, for instance).
    • Keep a water bottle within reach; it acts as a visual reminder. Place it on your desk at work or carry it with you when you’re out and about.
    • Link your water breaks with daily activities. For example, drink a glass of water before each meal or right after you brush your teeth. This way, it becomes a regular part of your routine, just like checking emails or taking a walk.

    These little steps ensure you’re regularly hydrating without it feeling like a chore. Plus, it helps make drinking water a natural part of your day.

    3. Mind your containers

    The container you use to store water and drink out of is just as important as the water itself. Shawn points out that plastic bottles can be a health concern. Why? Because, over time, plastics can release chemicals into the water, especially when exposed to heat or sunlight.

    Here’s what you can do instead:

    • Go for glass. These kinds of bottles are a safe bet. They don’t leak chemicals, keeping your water pure.
    • Use stainless steel. “I generally carry a stainless steel bottle,” says Shawn. “They’re super nice, and they’re very durable.”

    Understandably, there are some instances where we can’t avoid plastic water bottles. After all, “it’s more important to get hydrated,” according to Shawn.

    But keep in mind that if you must use plastic, keep it away from heat sources like direct sunlight or a hot car.

    4. Flavor up your water

    Water doesn’t have to taste boring. You can add a twist to it with natural flavors. Here’s how you can make it fun and beneficial:

    • Add slices of lemon, lime, or cucumber. These not only improve the taste but also add a zing and pack a punch of vitamins and antioxidants.
    • Experiment with herbs, like fresh mint or basil. They bring a unique flavor and have health benefits, too.
    • Add a few drops of liquid minerals or a pinch of high-quality salt, like Himalayan pink salt. They can replenish electrolytes and add essential trace minerals to your water.

    These simple steps not only make water more appealing but also turn it into a nutrient-rich drink.

    5. Hydrate through food

    While water is one way to get hydrated, certain foods can significantly contribute to it as well. Why’s this important? Well, sometimes when you think you’re hungry or experiencing food cravings, you might actually just be dehydrated.

    So how can you stay on top of your hydration game through your diet?

    Firstly, understand your cravings. If you ever get “hangry,” it could very well be your body’s cry for water being misinterpreted as hunger. Eating hydrating foods can help manage these hunger pangs and keep you hydrated.

    Secondly, choose water-rich fruits and vegetables like watermelon, strawberries, cucumber, and lettuce. Adding these to your meals and snacks is a delicious way to boost your hydration and potentially reduce unnecessary snacking.

    Futureproof Your Well-Being

    Small, consistent changes can lead to significant improvements in your health over time. Tweak your daily water intake, try out some of Shawn’s hydration hacks, and do your best to consume some of that Bobby Boucher’s “high-quality H2O.”

    For a deeper dive into immune system optimization, check out Mindvalley’s quests like The Immunity Blueprint and WILDFIT, both guided by wellness expert Eric Edmeades. These programs empower you with practical, science-backed tools to build lifelong health and resilience.

    Welcome in.

    Tatiana Azman

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  • How to Live to 100: Health Practitioner Jason Prall’s 7 Simple Health Secrets

    How to Live to 100: Health Practitioner Jason Prall’s 7 Simple Health Secrets

    Longevity—it’s the topic of the century. Especially when there’s a countless number of diseases invading our existence. 

    But unless we’re hitting the triple digits, not many of us really understand what “longevity” even means. Or why it’s important. Or how to even do it.

    “Oftentimes, we’re thinking about chronic disease, how do we avoid disease, how do we avoid and resolve chronic disease,” Jason Prall, a longevity and optimal health practitioner and the founder of The Human Longevity Project, points out in an episode of The Mindvalley Show with Vishen. “But there wasn’t a lot of people talking about health, where health comes from, how to initiate health, how to foster health.”

    That set him off to learn from “some of the oldest people” out there—better known as centenarians. And what he found boils down to this: the secret to longevity is simpler than we think.

    How We’re Hurting Our Longevity, According to Jason Prall

    Long hours, tight deadlines, constant connectivity, information overload, multi-tasking—this is the life we’ve accepted to live. If anything, we’re masters of the fast-paced lifestyle.

    This speed, unfortunately, comes at a high price. As Jason points out, our day-to-day isn’t conducive to our body’s natural rhythms.

    When we’re out of alignment with ourselves, nature, and [the] people around us, this is where suffering ensues. — @JasonPrall Click To Tweet

    Let’s take the circadian rhythm, for example. There are so many ways we’re completely turning our sleep schedule upside down.

    For starters, we’re forcing kids to wake up much earlier than their biological clocks would prefer, which then impacts their ability to learn and increases their risk of injury. What’s more, adults are throwing off their internal clocks, thanks to screen time before bedtime.

    While it may seem like such a small thing to worry about, pushing against our natural sleep patterns affects everything from our mood to our metabolism.

    Science says so, too—exposure to artificial light at night can significantly affect sleep. One study even found that too much of it “may have negative effects on the psychological, cardiovascular, and/or metabolic functions.” Another study found that it’s “significantly associated with increased risk of weight gain and obesity.”

    While hustling might bring in the dough, slowing down and syncing to our biological rhythms isn’t just beneficial; as Jason highlights, it’s essential for a longer, healthier life.

    What the Blue Zone Centenarians Are Doing Right

    In his docu-series, The Human Longevity Project, Jason and his crew travel through the Blue Zones. These are the places—Sardinia, Italy; Okinawa, Japan; and Nicoya Peninsula, Costa Rica, to name a few—where a good majority are devoid of chronic disease and live an exceptionally long life.

    But there, it’s not about the latest anti-aging trends or biohacking techniques. Instead, it’s something far more… well, simple.

    “The key,” says Jason, using Sardinia and the way they’ve lived over the last 100 years as an example, “is the simplicity—simplicity of thought, simplicity of food, simplicity of the way of life.”

    Their daily routine includes putting in those steps, not because it’s a chore but because it’s a way of life. They drink water straight from mountain springs. And in their society, family and community are top priorities, which help contribute significantly to their mental and emotional well-being.

    Jason Prall’s 7 Simple, Yet Impactful Tips on How to Increase Longevity

    The Blue Zone centenarians’ lifestyle is less go and more slow. 

    “We are way too overactive in our minds,” Jason says. “Slowing things down, making things a little bit more simple, moving consistently” is a start, he suggests, to a better quality of life.

    Granted, your goal may not be to live to 100. But living a life of happiness and health does start with taking steps to enhance your vitality and lower your biological age.

    So the question boils down to this: Short of moving to the countryside and becoming a shepherd, how can you apply the Blue Zone’s habits to your modern life? Here’s what Jason suggests for optimal health:

    1. Simplify your diet

    Sure, processed foods might be the quick and easy solution for a meal on the go or after a long day at work. However, they’re packed with artificial ingredients and high in sugar, which can wreak havoc on your gut microbiome.

    So, start with what’s on your plate. Chuck those Pop-Tarts, breakfast cereals, and microwave dinners and start, as Jason advises, “eating better foods—more natural, organic foods.”

    Your body is your temple, as the saying goes. Feed it the things—like fruits, vegetables, whole grains, and lean proteins—that nourish and revitalize your health rather than deplete it.

    2. Prioritize physical activity

    Gym is life for a number of people. But for the Blue Zone elders, movement is life.

    Granted, many of them are shepherds, so walking 30 to 40 kilometers a day is just another Monday. However, this kind of low-intensity activity can really amp up your health.

    According to a 2012 study, getting active does way more than just make you look good. It helps sharpen your brain, give your immune system a boost, get your gut health on point, and even make your liver happier.

    “The entire system,” Jason points out, “changes by just improving and getting more exercise.”

    3. Foster strong social connections

    Everything is online nowadays. Even communication has gone digital. And while technology has made staying connected easier, being connected is a whole other thing.

    But it’s what centenarians do best—they have strong social support networks. Here’s what that looks like:

    • In Okinawa, Japan, there’s the concept of “Moai,” a group of lifelong friends that support each other emotionally, financially, and health-wise. They gather regularly to chat, share advice, and provide support, and this contributes significantly to their mental and emotional well-being.
    • In Sardinia, Italy, families often live in multi-generational homes, where grandparents play a key role in the household. This arrangement provides them with a sense of purpose and keeps them actively involved in family affairs and childcare.
    • In Loma Linda, California, community members often gather for group meals or participate in community services. They can exchange recipes, engage in healthy eating, and enjoy social interaction.

    Surely, other places have their own way of fostering social connections. But regardless of what they are, the common denominator is that human connection nourishes the soul, reinforces a sense of belonging, and proves to be a crucial ingredient in the recipe for longevity.

    4. Practice stress management

    Stress is just a part of life—no shocker here. In short doses, it can actually be good for you (this kind of stress is called eustress, just FYI). It can give you energy and help you focus, which is great for getting things done and figuring out problems.

    Now, chronic stress? That can really affect your physical and mental health. It can lead to a ton of health issues, including anxiety, depression, heart disease, weight gain, memory and concentration impairment, and the list goes on.

    Here’s the thing, though: According to Ben Greenfield, a biohacker and trainer of Mindvalley’s The Longevity Blueprint, you can actually train your body to handle stress better by using both hot and cold temperatures to make your body more resilient. 

    For example, you can use the Wim Hof Method, which focuses on cold exposure, and then jump into a sauna. If you want something simpler, Ben suggests a five-minute shower—20 seconds of cold with 10 seconds of hot.

    The idea of it all? By exposing yourself to these extreme temperatures, you’re teaching your body to stay calm and collected no matter what life throws at you.

    5. Get quality sleep

    “Sleep is where all healing happens,” Jason explains. “When you don’t get enough sleep, you can’t recover that; you can’t get it back by sleeping more the next day.”

    It’s called sleep debt, where the cumulative lack of sleep builds up over time and robs you of your mental sharpness and physical vitality. Not only that, it can also affect your decision-making, cognitive function, and overall health.

    The thing is, too, that chronic sleep deprivation can lead to a cycle where poor sleep can cause poor decisions, which in turn can lead to more sleep deprivation. 

    That’s why prioritizing sleep is crucial. And here are a few easy things Jason suggests you can do to get the quality zzz’s your body needs:

    • Set a consistent bedtime schedule. Go to bed and wake up at the same time every day, even on weekends.
    • Create a restful environment. Consider using room-darkening shades, a fan, or other devices to make sure your bedroom is cool, dark, and quiet.
    • Limit screen time before bed, especially if you often find yourself caught in bedtime revenge procrastination. Avoid screens for at least an hour before going to bed and choose to wind down with a relaxing activity, like reading a book or taking a warm bath, instead.

    Remember, feeling rested is one thing. But by making sleep a priority, you’re giving your body the downtime it needs to repair and regenerate so that you’re ready to go the next day.

    6. Reduce exposure to toxins

    The word “toxins” often goes hand-in-hand with pollutants and chemicals. But what many don’t often connect it to are thoughts and emotions. 

    So to truly minimize your exposure to toxins, Jason advises you to consider both the external and internal factors:

    • Externally, make conscious choices about what you consume and the products you use. Opt for organic foods and natural cleaning products. Ensure the air and water quality in your home is up to par.
    • Internally, nurture your mental and emotional health. Prioritize quality sleep, align with your natural circadian rhythms, and engage in practices that reduce stress and emotional turmoil. Additionally, simplify your diet, adopt mindful eating within specific windows, such as from 9 a.m. to 6 p.m., and foster healthy relationships.

    As well-known physician Dr. Mark Hyman says, “The simple truth is that we are living in a sea of toxins, and it is destroying our bodies and brains.” But making these changes can significantly reduce the burden on your body.

    7. Cultivate a healthy mindset

    What Jason found in his filming for The Human Longevity Project is that centenarians possess an innate ability to find joy in the simple things. They have this way of keeping a hopeful outlook, regardless of circumstances. Gratitude, letting go of grudges to avoid stress, and embracing changes with courage—these all contribute to their resilience.

    The reality is, for us living the fast life, we’re “way too overactive in our minds,” according to Jason. So how can you adopt a healthy mindset like a Blue Zoner?

    “Slowing things down, making things a little bit more simple,” he advises. Practicing mindfulness through meditation or journaling can help you appreciate life’s moments, no matter how big or small.

    And by changing your thoughts about yourself and taking control of your health, you plant the seeds for a healthier life.

    Live Vibrantly, Naturally

    As Jason Prall reminds us, simplicity is the key to longevity. No one’s asking you to chuck out the old to make room for the new. But, instead, make small, mindful adjustments to your daily routine.

    Walk up the stairs instead of taking the elevator. Snack on a fruit instead of a donut. Read a book instead of scrolling aimlessly through social media.

    It’s no walk in the park, of course. So if you need help getting there, you can find it with Ben Greenfield in his Mindvalley Quest, The Longevity Blueprint. It’ll be a transformative journey, for sure, where you’ll discover not just how to add years to your life, but life to your years.

    Welcome in.

    Tatiana Azman

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  • The Secret to Fitness? Mindset, Says Fitness Expert Yasir Khan

    The Secret to Fitness? Mindset, Says Fitness Expert Yasir Khan


    You pound the pavement, pump iron, push the push-ups… Yet the results resemble a half-inflated beach ball more than a sculpted physique. Or, like many, your gym visits turn into “I’ll go tomorrow.” Frustrating, right?

    Here’s the reality, though: going to the gym or following a certain diet aren’t going to turn your habits and lifestyle around. Not unless you first change the way you think.

    “If you want the transformation, what do you need?” Yasir Khan, the founder of TYB (Train Your Body) gym, points out. “[The very first thing is] to change that subconscious mind, to change your habits, to change your lifestyle.”

    As a well-known name in personal training in Dubai, U.A.E., he believes the secret to achieving sustainable fitness is through a holistic approach that blends mental reconditioning with strategic physical training.

    It’s definitely an often-overlooked element. But Yasir’s guidance on this episode of The Mindalley Show with Vishen may be just the thing to help you crack the fitness code once and for all.

    Watch the full 49-minute episode:

    Ep #007 | The Most Advanced Gym In The World In Dubai

    Why Traditional Fitness Methods Fall Short

    Walk into any typical gym, and chances are, you’ll see equipment for bodyweight exercises… Machines for cardio workouts… Maybe a studio for yoga or Zumba… 

    The common denominator? They all focus on the physical perspective. 

    The thing is, many of us were taught to focus on counting calories, logging miles, and pushing ourselves to exhaustion. And other than trainers (if we could even afford them) barking, “One more! You can do it!” in a symphony of sweat and strained grunts, we weren’t ever taught how to overcome the hurdle of wanting to give up.

    It’s no wonder why a mere 1% of resolutions, including those for fitness, last less than a month.

    “Changing habits and changing lifestyles is one of the biggest [and] one of the most difficult things,” says Yasir. So when our inner critic whispers doubts and limitations, even the most well-designed workout plan can find itself at the bottom of a trash can.

    The thing is, even research shows that athletes with a growth mindset, who believe their abilities can improve with effort, are more motivated to train hard and embrace challenges. This fuels their learning, strengthens their resilience, and fosters a more enjoyable training experience, ultimately leading to greater success on the field.

    The gym that transforms people is a gym that is not only focusing on the body… It’s the gym that pairs the work of the mind. — @ronandiego Click To Tweet

    The real question now is: could the key to lasting fitness success lie not in your muscles but in your mindset? It’s definitely something worth exploring.

    Yasir Khan’s 3 Keys to Adopting a Mindset-First Approach

    So, how does Yasir translate this knowledge into actionable strategies? Here are three key pillars of his philosophy:

    1. Neurolinguistic programming

    Even with a trainer doling out “you can do its,” that pesky inner voice sometimes just doesn’t want to listen. 

    Yasir’s weapon of choice? NLP (neurolinguistic programming), in the form of positive affirmations and visual encouragement.

    “If your eyes are receiving something, the information, it stays in your subconscious mind,” he explains. That’s why Yasir designed his gym, TYB by Yasir Khan, to be a physical space for the subconscious mind—eight arrows as well as quotes strategically placed all around.

    The thing is, the health and fitness goals we set, regardless of our body type, often put our mindset at “when we reach them, we’re done.” But according to Yasir, it’s a constant process.

    “I want people to completely surrender to this system and understand that their mind can achieve anything and everything only if they agree,” he says, “and they don’t fall for these small, little things—the external things. More, they believe in the internal growth.”

    2. Activate a neural state of mind

    TYB isn’t just filled with advanced gym equipment. One fascinating aspect of it is its Mind Room, a sensory experience designed to induce a state of openness and receptivity. It’s here that Yasir helps you get into “a state where you are neutral” and highly receptive to positive change. 

    “Your brain functions in steps,” he says, explaining that the brain will have a “shock” and “you will not understand anything” if you’re given too much information all at one time. So through a combination of carefully curated lighting, music, and exercises, he guides you to neutralize deep-rooted patterns and plant the seeds of your desired transformation.

    His methods are unique:

    • Visualization techniques to imagine your ideal body and lifestyle.
    • Mindset workshops to understand your subconscious and its impact on your behavior.
    • Personalized guidance, ensuring a sustainable transformation.

    While it surely helps you feel good in the moment, Yasir points out that it’s an extremely important part of your body transformation program.

    3. Lifestyle overhaul to build sustainable habits

    Weight loss, more muscular endurance, or just feeling better in your body—whatever you’re looking for, the answer likely doesn’t lie in another fad diet or grueling exercise routine. It’s building sustainable habits, which, according to Yasir, start from the inside out.

    If you want to transform your life, it’s not about getting the body; it’s about the discipline and the lifestyle. — @yasirkhantyb Click To Tweet

    He understands that everyone is unique, with their own set of needs, preferences, and even sleep patterns. That’s why he makes the effort to get to know you, creating a personalized plan that seamlessly integrates into your life, not the other way around.

    What’s more, building sustainable habits is also about accountability and inspiration. Yasir provides tools like booklets where you write down your old habits you want to leave behind and the new habits you want to adopt. This act of physically writing them down solidifies your commitment and serves as a constant reminder of your goals.

    He also encourages you to share your journey with others for inspiration and connection, which can provide valuable support and motivation. The more you talk about your journey, the more you stay accountable to yourself and inspire others to get on their own transformations.

    Putting Yasir Khan’s Tips Into Practice

    Now, how can you incorporate these strategies into your own fitness journey? Here are some actionable tips inspired by Yasir’s approach:

    • Start your day with positive affirmations. Write down empowering statements about your fitness goals and repeat them daily.
    • Incorporate mindfulness practices into your routine. Even a few minutes of deep breathing or meditation can significantly reduce stress and enhance focus.
    • Focus on building healthy habits, not restrictive rules. Swap sugary drinks for water, prioritize adequate sleep, and choose whole foods over processed snacks.
    • Challenge negative self-talk. Whenever self-doubt creeps in, counter it with a positive statement or remind yourself of your past achievements.

    “The body will never work alone,” Ronan Diego, the head of Mindvalley’s Head and Fitness and trainer of the 10X Quest, explains. “It’s not about ‘What do I eat?’ or ‘How do I exercise that—poof!—the body pops?’” 

    Instead, it’s about your attitude toward your health and how you see your body and yourself. “Then the body reflects [that] through habits and a new lifestyle.”

    And with a mindset-first approach and Yasir’s strategies, you’re taking steps to silence the inner critic, cultivate a positive outlook, and finally unlock your true fitness potential.

    Let Your Change Do the Talking

    That healthy lifestyle, head-turning body, or whatever it is you’ve been striving for—it’s all within reach. No, you don’t have to go to Dubai to seek guidance (although you absolutely could if you wanted to!).

    Instead, Mindvalley’s 10X Quest with Ronan Diego, a revolutionary fitness program designed to optimize your body’s adaptive response, might be your perfect starting point. With just 15-minute workouts twice a week, you can finally break free from the limitations of quick fixes and build a foundation for a lifetime of health and well-being.

    Remember, though, true transformation extends beyond aesthetics. It empowers you to live a fulfilling life, fueling your energy for family, career, and all that matters most.





    Tatiana Azman

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  • 5 Things You Can Do Right Now to Reverse Aging, Says Mary Cristine

    5 Things You Can Do Right Now to Reverse Aging, Says Mary Cristine

    The quest for youth is one that’s long been yearned for. From the mythical fountain to high-tech serums, each and every one in between holds the promise of being the ultimate anti-aging weapon.

    “The problem with that is, while we’re too consumed over physical looks, we forget that it is more than just physical looks,” says Mary Cristine, an integrative nutrition and gut specialist as well as the founder of BE THAT LIFE Integrative Health, in an episode of The Mindvalley Show with Vishen. “It’s actually more important how we age on the inside.”

    Take it from this incredible 42-year-old (who—let’s be honest—looks more like a 20-year-old), it’s possible to reverse that cellular aging. When you do so, it’ll show in your physical aging.

    Watch the full 37-minute episode:

    Ep #020 | 5 Science-Backed Techniques to Look Younger and Reverse Aging

    What’s Up With the Intrigue of Reverse Aging and Longevity?

    Appearing young is often synonymous with being at the peak of your game—energetic, agile, and ready for challenges. On the flip side, longevity speaks to a universal human wish to learn, to love, and to leave a legacy.

    One may not seem correlated to the other, but scientifically, there’s a tangible connection between the two. In fact, a 2013 study revealed that individuals who look younger than their actual age tend to have lower blood pressure and better cognitive functioning.

    The thing is, society puts such an emphasis on looking younger and living longer. So much so that many turn to Botox, mesotherapy, and other modalities to achieve that desired external look. And as a result, Mary explains, “they neglect how they’re meant to look on the inside,” a.k.a., cellular aging.

    This is where the real battle for aging gracefully takes place. The actions you take to maintain a youthful exterior—be it through diet, exercise, or skincare—play a crucial role in slowing down cellular aging, ensuring that your quest for youth is as profound on the inside as it is on the outside.

    Mary Cristine’s 5 Science-Backed Tips On How to Reverse Aging

    There’s no denying that Mary looks amazing for her age. And it has very little to do with her genetics.

    What are her secrets? How did she manage to look like she’s in her 20s when she’s actually in her 40s? 

    In her sit-down with Vishen, the founder of Mindvalley, she shares five simple tips to improve your skin health.

    1. Take in the morning sun

    While a golden tan can make you feel like a sun-kissed god, too much exposure can have your skin crying for mercy. It’s a delicate balance—basking in the glory of the sun is essential for vitamin D, but the UV rays can be relentless on your skin, accelerating aging and damaging its health.

    “If you’re going out in the sun and not using any protection and going during peak hours, it will age you,” Mary says. In fact, Johns Hopkins Medicine supports this by stating that sunscreen is crucial in preventing sunburn, skin cancer, and the early signs of aging

    It really is about timing and protection. So, as Mary advises, embrace the early morning or late afternoon light and always arm yourself with sunscreen as part of your daily routine. This way, you’ll soak up the benefits without letting the UV rays write a harsh story on your skin.

    2. Sleep well

    You remember that saying, “You can sleep when you’re dead”? Toss it because, as it turns out, your nighttime slumber is actually a key biohacking strategy to maintain a youthful appearance and sharp mind.

    There’s research that suggests getting either too little or too much has the potential to shorten the cells’ telomeres, the tiny caps at the ends of your DNA. This, unfortunately, can lead to poorer cognitive function and faster cognitive decline​, as one study found. 

    The bottom line is, right amount of sleep (and let’s not forget quality!) protects your telomeres. It helps your cells—and, by extension, you—stay young and sharp. As Mary says, “it’s one of my top secrets for a youthful appearance.”

    3. The power of Retinol

    Retinol, if you’re unfamiliar, is a vitamin A compound. Its job is to fortify your skin’s defenses, boost collagen, and usher in an era of elasticity and smoothness.

    “Basically, as we age, we lose a ton of collagen, and our skin is not as elastic anymore as it used to be,” Mary explains. “Retinol and vitamin A—apply it to your skin as an ointment daily; it really makes your skin so much younger.”

    This isn’t just for the ladies; it’s a secret weapon for men, too. So before you hit the bed, let a retinol serum or cream be the last thing your skin savors. And come morning, wash away the remnants of the night and shield your skin with sunscreen.

    It’s a simple step, but its impact on your visage is profound, keeping you looking as if you’ve just stepped out of a portrait of your younger self.

    4. The role of diet and supplements

    Aging gracefully isn’t just about what you add to your diet; it’s also about what you avoid. Steering clear of unhealthy foods that can accelerate aging is just as important as the nutrients you embrace.

    Mary highlights the following supplements for their roles in promoting cellular health and reversing aging:

    • Spermidine. Found in foods like broccoli, it aids in cellular renewal and longevity.
    • Resveratrol. An antioxidant that protects cells from aging.
    • NMN (nicotinamide mononucleotide). Boosts energy production in cells, supporting their vitality.

    These intentional choices in diet and supplementation are crucial for maintaining vitality and combating the aging process

    5. Cut down your sugar intake

    Oh, sugar—the sweet nemesis of graceful aging. According to Mary, “anything over 24 grams of sugar a day is too much sugar.”

    Unfortunately, it lurks in your favorite treats, whispering false promises of instant gratification. The thing is, we know consuming too much sugar can lead to obesity. But did you know that it causes glycation? (That’s where sugar in your body sticks to proteins and makes them stiff and not work well.)

    “We’re already losing a ton of collagen and elastin from our skin as we age,” Mary explains, “and glycation expedites that process.” So what are the consequences of sugary snacks? Wrinkles and other signs of aging.

    But you hold the power to halt sugar’s insidious march. By reducing your intake, you’re not only thwarting wrinkles but also protecting the sanctity of your inner health.

    Take the Next Step

    Aging might be inevitable, but how you age is up to you. If you’re eager to explore more ways to maintain your youth and vigor, consider joining the Mindvalley Membership. You can start with:

    • Biohacking your body with Dave Asprey in the Smarter Not Harder Quest,
    • Learning about food psychology with Eric Edmeades in the WILDFIT Quest, and 
    • Exploring how to extend your lifespan with Ben Greenfield in The Longevity Blueprint Quest.

    When you sign up for a free account, you unlock the first few lessons that’ll empower you to take charge of your health and well-being. 

    So take a cue from Mary Cristine herself. If she can reverse aging, there’s every reason that you can, too.

    Tatiana Azman

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  • Today’s Health & Fitness Trends Serve the Ego, Not the Body—Expert Ronan Diego Explains Why

    Today’s Health & Fitness Trends Serve the Ego, Not the Body—Expert Ronan Diego Explains Why

    Scroll down social media or flip any magazine, and more than likely, you’ll find countless images of “perfect” bodies. However, amid this visual overload, what’s often missing is this: a clear path to genuine health and fitness without the allure of quick fixes and unrealistic expectations.

    “The point of a great body is so you can truly experience life,” says Ronan Diego, the director of Health Programming at Mindvalley. And in an episode of The Mindvalley Show with Vishen, he shares invaluable insights into achieving just that.

    Watch the full episode:

    Ep #015 | Learn How To Transform Your Relationship with Exercise and Fasting – Ronan Diego

    Ronan Diego’s Unique Approach to Health & Fitness

    Ronan Diego de Oliveira—or “Ronan Diego” for short—is not your typical fitness guru by any means. What sets his approach to health and fitness apart is his deep appreciation for the diversity of body types. 

    The unfortunate reality is, many people are on a quest for what they perceive as the “perfect” body, striving to attain a physique like that of J.Lo or Arnold Schwarzenegger. And more often than not, they find themselves under self-imposed pressure that leads to anxiety and extreme restrictions, even affecting their social lives.

    “This,” explains Ronan, “is when people use fitness to serve the ego, not serve the body.” 

    So he champions a different path—one that doesn’t restrict you to a single, predefined ideal. In his own words, “I’m going for what my body can do and what my body can feel like.” And it follows a more holistic perspective and recognizes the uniqueness of every individual.

    His programs on Mindvalley—the 10X Quest and Beyond Fasting Quest—reflect this perspective and offer a range of options to suit your specific needs and goals. So whether you’re starting your health journey, seeking to optimize your fitness routine, or going into the fascinating world of intermittent fasting, Ronan has a program tailored for you.

    How Can You Level Up Your Health & Fitness? Ronan Diego Explains

    Considering that weight loss and physique improvement are top motivations for Americans’ dietary choices, it’s worth considering effective strategies to achieve these goals.

    Ronan highlights three key ideas in the sit-down with Vishen: mindful eating, intermittent fasting, and 15-minute workouts. Let’s explore each to understand how they can transform your health and reshape your body.

    1. Mindful eating

    Mindful eating is, as Ronan puts it, “why eat, when to eat, how to eat—the habits around eating that make that experience something more intentional.”

    It doesn’t require you to starve or eliminate entire food groups. Instead, it focuses on the quality of your meals, the timing of your eating windows, and the intentionality behind your choices.

    Moreover, research has shown that mindful eating can contribute to sustainable weight loss. It helps individuals make healthier food choices and manage emotional eating.

    By cultivating a mindful approach to nourishment, you can develop a healthier connection with your body and its nutritional needs.

    2. Intermittent fasting

    Intermittent fasting can be a game-changer for burning fat and boosting your metabolic health. In his interview with Vishen, Ronan emphasizes the significance of intermittent fasting, showing you how to leverage this powerful tool for your benefit. 

    “Fasting has this message to the body that is very interesting,” he explains. “There is a time of the day that you’re going without [food] and you are showing your body that it is resourceful.”

    The thing is, you may start feeling a little bit of hunger, and you may feel a desperation to eat. However, according to Ronan, the body is not that fragile; you can “go through 14, 16 hours without food and tap into your resources.”

    One thing to highlight, though, is that while this practice can offer numerous benefits, including improved cognition and fat loss, it’s essential to approach it with awareness. For instance, when it comes to intermittent fasting for women, fasting beyond 14 hours may not be advisable as it can affect hormonal balance.

    3. The 10X fitness

    Spending hours in the gym and grinding through workouts is okay, if that’s your cup of tea. However, if you prefer something less time-consuming yet want “more energy, more strength, more speed, and more endurance,” Ronan introduces a revolutionary concept—the 10X program.

    It’s about a minimalist workout. These are based on high-intensity interval training (HIIT) and are designed to optimize muscle growth efficiently.

    Let’s take push-ups, for example. Ronan explains that doing a large number of them quickly may not be the most effective way to build muscle. Instead, he suggests doing push-ups slowly, focusing on good form, and keeping your muscles under tension for as long as possible. This full-body workout can lead to better muscle mass and is more effective than doing many push-ups quickly.

    The best part about this 10X workout? The recommended time is 15 minutes, twice a week.

    And the result? A leaner, more powerful physique that reflects your commitment to your health.

    Take the Next Step

    When it comes to your health and fitness, remember the philosophy of Ronan Diego: It’s about serving your body, not your ego. It’s not just about how you look, how you feel, and what your body can do. 

    So if you want to learn to make intentional choices that resonate with your body’s needs, explore Ronan’s transformative programs on Mindvalley: 

    • 10X Quest for efficient and time-effective workouts, and
    • Beyond Fasting Quest for a mindful approach to nutrition and intermittent fasting.

    The great thing is, when you sign up for a Mindvalley account (at no cost), you can watch the first classes for free. So, you have a chance to try before you fully dive in.

    Welcome in.

    Tatiana Azman

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  • The Game-Changing Gut Health Supplements That Scientists Swear By

    The Game-Changing Gut Health Supplements That Scientists Swear By

    Stomach pains, bloating, and the relentless discomfort after eating—sound familiar? These are common signs that your gut might be crying out for help. And with the modern lifestyle moving at a breakneck pace, it’s no surprise your diet may not always be gut-friendly. 

    “Even while eating a healthy diet, it’s possible that our bodies are not getting all of the nutrients that we need,” says Hilary Keiser, a biochemist and supplements expert at Viome, a company that analyzes your gut health using smart technology. So, here’s where gut health supplements step in. 

    They offer a helping hand to our digestive systems, but the big question is—do they work for everyone? Can they truly make a difference, or is it just wishful thinking? 

    The reality is, getting to know more about gut health supplements can help you decide if they’re the missing piece in your digestive wellness puzzle.

    Do You Really Need Supplements to Heal Your Gut?

    As you aim to boost your digestive health, adding supplements to your gut health diet might be a smart move. They’re a helpful tool for reaching that peak state of gut wellness.

    And because your gut microbiome impacts everything from your mood to your mental clarity, tailoring supplements specifically to enhance your gut microbiome can be pivotal not only for gut health but also for the gut-brain connection.

    Sure, eating well is the foundation of your health, but our fast-paced lives can make this challenging. We often deal with stress and eat foods exposed to toxins, which can lower the quality of nutrients we get. 

    This is where supplements can help. As Hilary explains, “Supplements can play a valuable role in providing additional support, particularly for individuals with specific dietary restrictions, health conditions, or those in recovery from antibiotic use.”

    Remember: It’s always advisable to talk with a healthcare professional before starting supplements. It’s important to make sure they fit your personal health needs and don’t clash with any medicines you’re taking.

    5 Best Supplements for Gut Health, According to Experts

    As of 2000, the US Food and Drug Administration estimates that there are over 29,000 supplements for sale in the United States, with about 1,000 new ones coming on the market every year. So it’s no surprise that knowing which supplements to take may be overwhelming. 

    So which ones would help improve your gut health? Here are five of the best supplements for gut health, as Hilary suggests:

    1. Probiotics

    Probiotics are helpful living germs that, when consumed in the right amounts, significantly enhance the beneficial bacteria in your system. This creates a balance that puts a check on the harmful bacteria, effectively fighting off germs with protective substances such as bacteriocins and lactic acid.

    Moreover, they play a crucial role in reducing inflammation within your digestive system. Additionally, these microscopic allies aid your body in producing enzymes, which leads to a more efficient breakdown of food and improves the absorption of nutrients.

    For a natural boost of probiotics, you can turn to fermented foods like kimchi and kombucha, which are delicious and rich in these beneficial bacteria. If these aren’t to your taste or you’re looking for a more concentrated form, probiotic supplements are an excellent alternative to support your gut health.

    2. Prebiotics

    Prebiotics are like fibers in foods that we can’t break down, but the good bacteria in our gut can. They eat these fibers, grow stronger, and work better. 

    According to Hilary, Partially Hydrolyzed Guar Gum (PHGG) is a great source of prebiotic fiber for people suffering from gut health issues. It’s less likely to produce gas and discomfort.

    3. L-glutamine

    L-glutamine is a type of amino acid, a building block for your body. It helps keep the lining of your gut strong and sealed, which is super important because it controls what gets from your gut into your blood.

    When these walls are tight, bad substances can’t sneak into your bloodstream. And this keeps you from getting something called “leaky gut.”

    By doing this, L-glutamine helps your gut decide what should go into your blood (like nutrients) and what should not (like harmful substances). 

    4. Digestive enzymes

    Digestive enzymes are like tiny helpers in your body that break down the food you eat. They’re special proteins that turn big pieces of food into smaller bits that your body can use easily. Each type of enzyme has a specific job. 

    • Amylase is the enzyme that cuts up carbohydrates into sugar, which your body can use for energy.
    • Protease, which chops up proteins into amino acids, is the building block your body uses to make new proteins.
    • Lipase is the one that breaks down fats into fatty acids and glycerol, which are important for energy and other body functions. 

    Together, these enzymes make sure your body gets all the good stuff from your food, turning what you eat into fuel and building materials for your body.

    5. Vitamins and minerals

    Vitamins and minerals are some common supplements that many of us are aware of. The fact of the matter is, these essential nutrients are crucial for your gut microbiome, the collection of microbes in your digestive system. 

    Vitamins like A, B, and C are vital for maintaining your health and helping your body function at its best. And minerals like calcium, magnesium, and zinc can help keep your gut functioning properly.

    While you can find them in food, taking them in supplement form when you’re deficient can give your gut the tools it needs for a strong defense and optimal performance.

    A woman looking at a bottle of gut health supplements

    What Are the Best Supplements for Gut Health and Weight Loss?

    Eating the right foods for gut health can help shed the unwanted bulge. And implementing supplements can bolster your healthy eating efforts.

    Here’s what Hilary suggests:

    1. Probiotics like B. animalis ssp. lactis B420 can help support weight loss. It has been shown to reduce waist circumference and food intake. 
    1. Prebiotic fibers can have a bulking effect that promotes satiety, which is a feeling of fullness, and, as a result, helps with weight loss. For example, a specific fiber, inulin, has been shown to improve insulin sensitivity. This means the body can regulate blood sugar levels more effectively, which can help reduce the risk of weight gain associated with insulin resistance.
    1. Green tea extract has been shown to help regulate blood sugar levels and suppress appetite.
    1. Berberine has been shown to increase glucose uptake in cells, resulting in less sugar in the bloodstream, ultimately stored as fat.

    So, as you pair these with balanced meals, you’re setting the stage for success in achieving your weight loss goals.

    Inflammation is a silent gut saboteur. However, the right gut health supplements can be your shield and sword:

    1. Probiotics, like Lactobacillus plantarum 299v, can help calm down inflammation in your body. They might also help ease tummy troubles, including gas and feeling bloated.
    1. Curcumin can help stop swelling in your body and make the walls of your gut stronger.
    1. Butyrate is a substance made by good bacteria in your gut and can also be found in supplements. It feeds the cells in your colon, keeps the walls of your gut healthy, and helps to reduce swelling inside your gut.
    1. Ginger has strong natural chemicals, like gingerols and shogaols, that help ease inflammation in your gut. Also, they help control how food moves through your stomach and intestines.
    1. Peppermint can soothe stomach pain by relaxing the muscles in your digestive system that can cause cramps. Plus, it’s full of good plant nutrients that help fight off stress on a cellular level, which can prevent swelling and damage inside your body.

    These supplements not only fight inflammation but also work together to restore gut health, ensuring your digestive system is functioning at its optimum.

    Frequently Asked Questions

    When it comes to optimizing gut health, questions are bound to arise. With the help of Hilary, let’s get to the bottom of some common inquiries.

    1. What are the benefits of gut health supplements?

    There are many benefits to taking supplements for your gut health. But, as Hilary points out, the exact outcome will vary based on the person and the supplements selected. 

    With that being said, there are benefits that you may experience when you take gut health supplements. Here’s how it can help:

    • Boost the number of beneficial bacteria in the gut.
    • Enhance digestion and nutrient absorption.
    • Reduce symptoms of digestive disorders like IBS (Irritable Bowel Syndrome).
    • Help manage weight by promoting a feeling of fullness.
    • Support the immune system.
    • Improve the gut-brain connection, potentially benefiting mood and cognitive function.
    • Decrease inflammation in the digestive tract.
    • Contribute to restoring gut health after antibiotic use or illness.
    • Increase energy levels by improving gut efficiency.
    • Help in maintaining the integrity of the gut lining and preventing leaky gut syndrome.

    2. How do I choose the right gut health supplement for me?

    When you pick up a gut health supplement from your local drug store, here’s what you should keep in mind: It’s made to help with certain health problems or goals using standardized ingredients that work for a broad audience or a particular condition.

    The thing is, though, it may not necessarily address your unique underlying issues. 

    “Even though two people may both experience symptoms like gas and bloating, the root causes could be entirely different,” Hilary explains. So in this instance, the best supplements for gut health and bloating lie in “understanding the specific nuances of your gut microbiome.”

    That’s why, at Viome, you can take a test to check how your genes are working and receive a comprehensive report on the strengths and areas for improvement in your gut microbiome. Then, Viome tailors its recommendations to support the areas that need enhancement, taking into account your current medications, allergies, and any co-existing health conditions you may have.

    3. What are the side effects of gut health supplements?

    Anything you put in your body can have side effects, and these may vary from person to person. 

    Supplements can interact with prescription medications and with co-existing health conditions, and at worst, they may make your condition worse if you don’t choose the right ones. And, according to Hilary, not understanding your gut microbiome activity and pairing it with the right supplements for your biology can also have unintended consequences. 

    Let’s take inulin as an example. This popular prebiotic fiber supplement helps feed good bacteria in the gut to produce beneficial metabolites. 

    However, it also has the potential to increase methane gas production in some digestive tracts. What’s more, if your gut microbiome has an imbalance in this bacteria or is over-expressing methane gas-producing pathways, taking inulin could make gas and bloating symptoms worse.

    Make a Change, Create an Impact

    Taking steps to enhance your gut health is a commitment to your future self. As Hilary says, “If you want to thrive and not just survive, taking supplements is necessary for your optimal health.” 

    If you’re inspired to improve your own health as well as empower others, the Certified Nutrition Coach program at Mindvalley could be your next big leap. 

    With wisdom from Naveen Jain, the founder of Vioem, and the team, this program will dive deep into detoxification, balanced eating, and immune support for enduring health. The great thing is, it goes beyond personal health; it equips you to be a beacon of guidance for others striving for better health.

    And when you, yourself, step into your greatness, you inspire greatness in those around you. Welcome in.

    —
    Images generated on Midjourney.

    Tatiana Azman

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  • Experts Reveal Tips on How to Improve Gut Health and Boost Your Immunity

    Experts Reveal Tips on How to Improve Gut Health and Boost Your Immunity

    Low energy, dull skin, mental fog… Many of us may chalk it up to an “off” day. But little do we know that the culprit behind these daily woes is likely our gut.

    The thing is, we know our gut is about digestion. However, it plays a major role in how we feel, look, and think. And yet, it remains one of the least explored areas of our health.

    What can be done? Finding out how to improve gut health can be your golden ticket. 

    It’s a sentiment that the founder of Viome, Naveen Jain, echos. His company has pioneered advancements in health testing by examining gut biology using artificial intelligence. 

    As he explains in his Certified Nutrition Coach program on Mindvalley, “You have to constantly understand what’s happening in your body so you can keep it like a finely tuned German machine that works all the time at optimal pace.”

    The reality is, keeping your gut healthy is more than just a health trend; it’s an awakening. 

    What Is Gut Health?

    Gut health refers to the balance and function of the gut microbiome—a diverse community of microorganisms, like bacteria, yeast, fungi, archaea, phages, and viruses—in your digestive tract. It’s where your intestines work in harmony to digest food, regulate hormones, excrete toxins, and produce essential nutrients.

    Beyond just digestion, your gut is a central hub that significantly influences your overall well-being. When this system is in sync, you flourish. But when it’s disrupted, your health can quickly take a downturn.

    What Are the Benefits of Good Gut Health?

    A healthy gut does wonders for our body. Here are five major benefits:

    • Improved digestion
    • Enhanced immunity
    • Elevated mood
    • Reduced risk of chronic diseases
    • Optimized nutrient absorption

    The significance of the body’s gut microbiota is further highlighted in a 2022 study. It revealed that a balanced microbiota contributes to overall health, while an imbalance can be linked to conditions like heart disease and cancer.

    So, by taking care of your gut, you’re enhancing your day-to-day well-being as well as setting a foundation for long-term health.

    What are the signs of poor gut health?

    Your body has its own way of signaling distress, particularly when it comes to the health of your gut. Here are some signs to look out for:

    • Digestive issues
    • Frequent infections
    • Skin problems
    • Constant fatigue
    • Weight fluctuations
    • Food intolerances or allergies
    • Persistent bad breath
    • Blood sugar swings
    • Frequent mood swings
    • Sleep disturbances

    Backing up these findings, a 2021 study highlighted the relationship between gut microbiota and various health conditions. It stressed that shifts in the gut microbiota composition can be linked to health challenges like diabetes, obesity, and even neurodegenerative diseases. 

    “All these things take years, if not decades, to manifest,” explains Dr. Grant Antoine, a naturopathic physician at Viome. “But if we can catch the early signs of the transition from health to disease, we can prevent these conditions from ever occurring.”

    A woman in exercise gear outdoors

    5 Expert-Backed Daily Habits That Make a Difference in How to Improve Gut Health

    Knowing how to improve gut health can be confusing, for sure. Where do you begin? What paths do you follow? 

    Thankfully, with guidance from Hilary Keiser, a biochemist and supplements expert at Viome, it becomes easier. They offer clarity as well as actionable steps that are tailored for each individual.

    1. Optimize your dietary choices

    One of the best ways to improve your gut health naturally is through your diet. Eating a variety of foods ensures you’re getting different kinds of nutrients beneficial for your gut microbiome. 

    “Eating food that’s devoid of nutrients, like processed food, does not feed the microbiome,” says Hilary. “So it’s really important to focus on a whole food diet.”

    So, if you’re wondering how to improve gut health naturally, consider these foods:

    • Plants and animals. Those that “come from the earth,” as Hilary suggests. 
    • Fruits and vegetables. Those that are rich in fiber can promote the growth of healthy bacteria and reduce inflammation.
    • Probiotics. Add them through fermented foods such as yogurt and kefir. 
    • Prebiotics. Incorporate them to nourish the good bacteria in your gut; foods like asparagus, leeks, and bananas are excellent sources.
    • Immunity-boosting foods. This includes garlic and ginger, which are also helpful. 

    By making these simple changes to your diet, you’ll be taking a big step toward better gut health and overall well-being.

    2. Reduce your stress

    It’s no secret that stress can wreak havoc on your mind, body, and soul, like Godzilla in New York. And it’s no different when it comes to your gut health.

    Hilary explains, “Stress can influence your digestion and your microbiome by slowing digestion, making digestion incomplete, and affecting that delicate balance of microbes in your gut.” And this, according to research, can exacerbate conditions like anxiety and depression. 

    Stress-reducing activities can be a great way on how to improve gut health for depression. These include:

    • Deep breathing exercises
    • Mindfulness meditation
    • Gratitude through journaling
    • Nature immersion, like earthing
    • Puzzles or brain games

    So, the next time you feel the anxiety coming on, consider taking a few moments to relax.

    3. Make exercise a regular thing

    Consistent exercise can help you stay fit, definitely. But did you know it also contributes to a healthier gut?

    “Exercising regularly increases the diversity of your microbiome,” Hilary says, highlighting that “a diverse microbiome is a healthy microbiome.” Even a study published in Sports Health suggests that athletes have a more diverse gut flora compared to non-athletes. 

    What does this mean for you? Well, regardless of whether you’re an athlete or not, something as simple as a 30-minute walk every day can have an impact on balancing your microbiome.

    Now, understand that exercise is a long-term commitment. However, it makes a huge difference in your gut health over time.

    4. Maintain good oral hygiene

    Chances are, your dentist told you not to neglect your oral hygiene. And it seems that it’s not only to keep your teeth healthy; it also has an effect on your gut microbiome.

    “It’s not just the foods that we eat that affect our microbiome,” Hilary points out, “but also our day-to-day hygiene practices.”

    Here are some methods on how to improve your gut health, specifically through oral hygiene:

    • Brushing your teeth twice a day
    • Flossing once a day
    • Avoid harsh antiseptic mouthwashes

    Such simple steps can go a long way. Not only for your smile but for your gut, too.

    5. Get adequate sleep

    If you’re struggling with how to improve gut health and bloating or other issues, regulating your sleep patterns can be key. Grant explains, “The gut and microbiome are sensitive to our circadian rhythms, so regular meal times and sleeping patterns are fundamental to good gut health.”

    According to one study, irregular sleep can result in an imbalanced microbiome, contributing to obesity and metabolic issues. So aim for the recommended seven to eight hours of quality sleep per night.

    And one more thing Hilary adds is to have a healthy evening routine. That means not doing what we’re all guilty of doing—screen time before bedtime.

    Frequently Asked Questions

    It’s not uncommon for questions to pop up about a topic that’s still quite foreign to many. Getting input from the experts at Viome, let’s demystify some common ones to better understand how to improve gut health.

    1. How long does it take to improve gut health? 

    It’s the age-old question of patience. While some may notice changes within days, for others, it might take weeks or even months.

    Research-wise, changes in microbial abundance can occur as early as two to four days. However, individual experiences may vary, and Viome suggests being consistent for three to six months to make a significant impact on your health.

    “Just like starting a new exercise routine, improvements depend on your starting point and consistency over time,” Grant explains. “Someone who hasn’t been taking care of their gut health might notice changes faster than someone who has been dedicated to their gut health and only needs minor improvements.”

    2. How do you improve gut health and bloating?

    Ah, the dreaded bloat. It can turn any good day sour. 

    The solution for how to improve gut health and bloating lies in understanding and addressing your food sensitivities. According to Janelle Connell, RDN, registered dietician at Viome, eliminating foods that cause the gas and the bloating is often where the magic happens. This includes:

    • Overly processed foods,
    • Foods high in sugars or artificial sweeteners,
    • Preservatives, and
    • Meats raised with antibiotics.

    Other things that can also help are increasing fiber intake and including both probiotics and prebiotics in your diet.

    3. How do you improve gut health for depression?

    Research has found that the gut and brain are connected through a network of nerves and chemicals that talk to each other. 

    When your gut is healthy, it can send good signals to your brain, helping you feel better emotionally. However, when it isn’t healthy, the signals aren’t so great, making you feel stressed, anxious, or depressed.

    For example, as Janelle explains, foods high in the amino acid tryptophan, like turkey meat, aid in the production of serotonin. On the other hand, our gut microbes use foods high in the amino acid glutamate, like tofu, to produce GABA, a neurotransmitter that helps calm the nervous system and helps your nerves process sensory information in an organized way.

    So what are some methods on how to improve gut health for depression? Focus on a balanced diet, stress management techniques, regular exercise, proper oral care, and adequate sleep.

    4. What are the best supplements for gut health?

    For better gut health, there are a variety of supplements you can consider. Here are a few that Hilary highlights.

    • Probiotics can help restore and maintain a healthy balance of gut microbiota. They can be found in fermented foods like yogurt, kefir, and kimchi and in supplement form.
    • Prebiotics provide nourishment for and promote the beneficial activities of beneficial gut bacteria. Common prebiotic supplements include inulin, fructooligosaccharides, acacia, pomegranate, and green tea.
    • Digestive enzymes can help break down food components, which aids in nutrient absorption and may help decrease bloating. Common digestive enzymes include amylase, protease, and lipase.
    • Postbiotics are typically a collection of heat-killed bacterial cells and their beneficial metabolites, which can be concentrated to support efficacy. Some of them have even been shown to be more effective than their live probiotic counterparts. 

    Here’s the thing to remember, though: before you go rushing to the supplement aisle, it’s always recommended to consult a healthcare professional for personalized advice. And while supplements can be helpful, they’re no substitute for the benefits of a balanced diet full of whole foods.

    A plateful of fruitsA plateful of fruits

    Make a Change, Create an Impact

    Starting to improve your gut health is a big step, but it’s one that’s worth it. There may be some ups and downs, but the end result will be a healthier you. 

    The Certified Nutrition Coach program at Mindvalley, guided by Naveen Jain and the experts at Viome, isn’t just about improving your own health. You’ll also acquire the skills to guide others on their journey to better well-being. To equip you for this, the program zeroes in on pivotal areas: cleansing the body of toxins, learning the secrets of balanced eating, and strengthening the immune system for long-lasting health.

    Your path to a better life and a fulfilling career starts at Mindvalley. Welcome in.

    Tatiana Azman

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  • Scientists’ Secrets to a Healthy Microbiome Lies In These Best Foods for Gut Health

    Scientists’ Secrets to a Healthy Microbiome Lies In These Best Foods for Gut Health

    Chances are, you’ve grappled with digestive discomfort, bloating, stomach pangs, and all else that comes with eating. Aside from popping some antacids or chugging down some Pepto Bismol, what can be done about it?

    Three words: the right foods.

    It’s about more than just satisfying your hunger. The best foods for gut health heal, balance, and rejuvenate.

    “As we focus on foods we should be eating,” says Janelle Connell, RDN, a registered dietitian at Viome, “those foods often gradually crowd out some of the foods we shouldn’t be eating.”

    8 Best Foods for Gut Health, According to Experts

    When it comes to nourishing your gut, some foods reign supreme for their health benefits. They’re allies of your digestive system, promoting a balanced and vibrant digestive ecosystem. 

    So what foods promote a healthy gut microbiome? Turning to the experts at Viome, a company that leverages AI for in-depth gut microbiome analysis, here’s a roundup of gut-friendly foods you can check out:

    1. Whole grains. Enjoy a variety of whole grains like quinoa, oats, and brown rice, which are high-fiber foods that are essential to your diet.
    2. Legumes. Lentils and chickpeas are not only rich in protein but also contain important dietary fibers.
    3. Leafy greens. Arugula and Swiss chard are nutrient powerhouses, packed with vitamins and minerals.
    4. Fruits. Apples and bananas are great choices for natural sugars and are also a good source of dietary fiber.
    5. Fermented foods. Yogurt and sauerkraut bring a dose of probiotics into your daily diet.
    6. Fiber-rich veggies. Artichokes and fennel are excellent sources of fiber and other nutrients.
    7. Omega-3 fatty acids. Incorporate salmon and flaxseeds into your meals for these essential fats.
    8. Herbs and spices. Ginger and turmeric add flavorful complexity to dishes and come with their own unique properties.

    By choosing these foods, you’re equipped with a diverse palette to create a balanced and nutrient-rich meal plan.

    8 Best Foods for Gut Health and Weight Loss

    Selecting the right foods can support your microbiome and help shed unwanted pounds. So here’s a list for a better gut health diet:

    1. Oats. Start your day with oats to fuel up with energy that lasts, helping you avoid snacking impulses.
    2. Quinoa. This versatile grain can be a satisfying base for any meal, keeping hunger at bay with its protein and fiber content.
    3. Greek yogurt. A creamy and filling snack, Greek yogurt has gut-healthy probiotics and a boost of protein to help curb cravings.
    4. Chicken. Incorporating this meat into meals provides lean protein that helps build muscle mass, which is key for burning calories.
    5. Tofu. This low-calorie protein source can keep you full and satisfied, preventing overeating.
    6. Eggs. A nutrient powerhouse, eggs can make for a filling breakfast and help reduce calorie intake later in the day.
    7. Cottage cheese. Opt for cottage cheese as a snack or part of a meal for a light yet protein-rich option.
    8. Leafy greens. Fill your plate with leafy greens to add volume to your meals without the extra calories, helping to manage weight effectively.

    This list is a great start to a microbiome diet. As Janelle highlights, “We’ve all been there when we’ve started to diet, and someone says, ‘You can’t eat that anymore,’ and then it’s all you think about and all you want. Let’s get out of that kind of mindset and start with the foods we should eat.”

    5 Best Fermented Foods for Gut Health

    Fermentation, a process steeped in history, has been scientifically acknowledged for its benefits. One study published in Nutrients, for example, highlights that fermented foods are abundant in probiotics that enhance the gut’s microbial diversity and resilience. 

    Here are some of the best probiotic foods for gut health to consider:

    1. Yogurt. Choose plain, unsweetened varieties and personalize them with your favorite fruits and nuts.
    2. Sauerkraut. Opt for the unpasteurized kind, often found in the refrigerated section, to ensure live probiotics.
    3. Tempeh. A hearty substitute for meat that’s both filling and rich in nutritional value.
    4. Kefir. A drinkable option for those on the go, offering a wide array of probiotic strains.
    5. Pickles (in brine). Look for the “naturally fermented” label to enjoy the crunch with a dose of good bacteria.

    When you’re including these fermented foods in your diet, it’s helpful to have a variety of them to ensure that you get a variety of probiotic strains, according to Janelle. This helps “foster a diverse gut microbiome,” which is associated with a healthy gut.

    What Foods Should I Avoid for a Healthy Gut?

    While it’s natural to focus on the best foods to eat for gut health, it’s equally important to be aware of those that may impede it. Certain items on your shelves, despite their familiarity, might be the very things undermining your efforts, ultimately affecting the gut-brain connection. 

    Let’s clear the air (and the pantry) of these offenders:

    1. Sweeteners. The likes of agave nectar, aspartame, corn syrup, sucralose, and white sugar are better off avoided.
    2. Sugary drinks. Fruit juices, sports drinks, and sodas can be high in sugars or sweeteners that do no favors for your gut.
    3. Processed oils. Steer clear of canola oil, hydrogenated vegetable oil, shortening, and margarine.
    4. Refined grains. White flour as well as flavored, sweetened oatmeal are far from the best choices for your gut.
    5. Packaged foods. If the ingredient list reads like a science experiment, it’s probably not conducive to gut health.
    6. Processed meats. Items like cured meats, bacon, and hotdogs are known to cause more harm than good.

    These foods can cause harmful activities in the body, like experiencing gas, bloating, or inflammation. So cutting them out is a step towards creating a hospitable environment for beneficial gut flora.

    A man sitting at a table with the best foods for gut health

    Frequently Asked Questions

    Curiosity is the first step towards knowledge, especially when it comes to your health. Turning to Janelle and the Viome team for their expertise, here are answers to some common questions about what foods are best for gut health.

    What foods improve digestion?

    This is individual, based on the state of your personal microbiome, according to Janelle. But a few of the best foods for gut health and digestion to consider are:

    1. Dandelion greens. With their naturally bitter taste, dandelion greens stimulate the digestive system, encouraging the production of digestive juices for better nutrient absorption.
    2. Papaya. This tropical fruit is packed with papain, an enzyme that aids in protein digestion, making it a delicious ally for your stomach.
    3. Ginger. A root with a reputation, ginger not only aids gastric motility but also brings its anti-inflammatory prowess to calm your digestive tract.
    4. Peppermint. The soothing qualities of peppermint make it a go-to for easing gastrointestinal discomfort and managing IBS symptoms.
    5. Fermented foods. A category in itself, yogurt, sauerkraut, and miso are probiotic foods that assist in breaking down complex carbs and enhancing nutrient uptake.
    6. Fennel. Beyond its fibrous nature, fennel contains elements that relax digestive muscles, providing relief from gas and bloating.

    Exploring these foods is like discovering a secret menu for optimal wellness. They not only add vibrancy to your plate but also offer a culinary journey that supports your body’s natural rhythms, enhancing your daily life with every bite.

    What foods boost immunity?

    Your immune system serves as your personal line of defense. Just as any robust defense system necessitates the right kind of support.

    Notably, there’s a comprehensive list of foods that equip the immune system with the essential vitamins, minerals, and other nutrients it requires. Highlighting a few, consider:

    • Oranges and strawberries, rich in vitamin C.
    • Broccoli, a dependable source of this crucial vitamin.
    • Spinach, carrots, and apricots, all abundant in beta-carotene.
    • Onions and garlic, recognized for their prebiotic content.
    • Asparagus, another vegetable high in prebiotics.
    • Unsweetened yogurt and certain cheeses, celebrated for their probiotic content.
    • Kombucha and kefir, popular fermented drinks brimming with probiotics.

    No doubt, a balanced diet rich in high-quality nutrients helps ensure your immune system operates at its best. Yet, the reality is, you might not be getting all the nutrients you need. This is where supplements come into play, bridging the nutritional gaps to bolster your immunity.

    When you take such a proactive approach to your health, it can lead to fewer sick days and allow you to enjoy life to the fullest.

    What are some easy, gut-friendly recipes?

    Eating foods to improve gut health doesn’t necessarily mean hours in the kitchen or a degree in culinary arts. It could also mean simple, flavorful combinations that work synergistically for your health.

    The team at Viome has some great, simple recipes that take no longer than 20 minutes to make.

    1. Ginger soup

    A warm and comforting recipe that’s perfect to restore gut health with every spoonful.

    Ingredients
    1 tablespoon olive oil
    1 medium onion, chopped
    3 cloves garlic, minced
    1 tablespoon fresh ginger, grated
    1 bay leaf
    4 cups low-sodium chicken bone broth (or vegetable broth if preferred)
    2 carrots, sliced
    2 celery stalks, sliced
    1 cup of your favorite Superfood vegetables, chopped
    1 cup sauerkraut, kimchi, or your preferred fermented vegetable 
    Salt and pepper to taste
    Fresh parsley for garnish (optional)
    Squeeze of lemon

    Instructions

    1. In a large pot, heat the olive oil over medium heat. 
    2. Add the chopped onion and sauté until translucent. 
    3. Add the minced garlic and grated ginger. Sauté for another minute until fragrant.
    4. Place the bay leaf in the pot and pour in the broth. 
    5. Bring to a gentle simmer. 
    6. Add the sliced carrots and celery to the pot. 
    7. Simmer for another 10–15 minutes, or until the vegetables are tender. 
    8. Stir in your superfood vegetables and cook until desired texture. 
    9. Season the soup with salt and pepper to taste.

    To serve, ladle the soup into bowls. Top each bowl with sauerkraut, kimchi, or your preferred fermented food.

    Garnish with parsley and/or a squeeze of lemon, if desired.

    2. Golden sauerkraut

    Savory and rich, this vibrant sauerkraut brings a colorful and nutritious twist to your gut-friendly repertoire.

    Ingredients
    1 head organic green cabbage, finely sliced or shredded (reserve the outer cabbage leaf)
    Fine sea salt
    1-inch knob of turmeric, peeled and grated
    1 teaspoon cumin seeds

    Instructions

    1. Add cabbage and cumin seeds to a bowl. Weigh the mixture in grams using a kitchen scale, being careful not to weigh the bowl. Multiply the weight of the cabbage in grams by 0.02. This is the amount of salt you will need, in grams.
    2. Add the salt. Mix and massage the cabbage well with your hands.
    3. Add the turmeric and mix using a spoon (turmeric will stain your hands and fingernails).
    4. Allow the mixture to sit for several hours (about 2–6 hours) while the moisture draws out. Stir occasionally.
    5. Stir the sauerkraut again, and then place it in a large glass jar. Pack it down into the jar well using a sauerkraut tamper, your hands, or the end of a wide spoon. Pack well so that the liquid (aka brine) covers the contents. If the brine does not cover the contents, add an additional 2% brine (1 ¼ teaspoons salt to 1 cup water) and add enough to the jar to cover all the cabbage.
    6. Fold the reserved outer leaf of the cabbage and place it on top of the sauerkraut to help keep it below the brine. The salt in the brine prevents oxidation and the growth of molds.
    7. Place a fermentation weight, small jar, or ziplock bag filled with water on top of the cabbage leaf to help keep the mixture pressed down.
    8. Cover loosely with a lid and place in a warm place (preferably around 68–75°F) for about 3–5 days. “Burp” the jar daily to release any pressure buildup.
    9. The fermentation will occur faster if the jar is in a warmer place than in a colder place. When you start seeing some bubbles, this means it’s getting close. You can start tasting the sauerkraut around day 3. Once it has reached your desired level of sour flavor and softness, place the jar in the fridge to stop or slow the fermentation.
    10. Sauerkraut stores well in the fridge for up to 6 months. Continue to burp the jar occasionally to release any pressure buildup.

    Notes

    • Sauerkraut is typically made using a 1.5–3% brine. You may use more or less salt in step 1, as long as it is within 1.5–3%.
    • Using organic cabbage is critical for sauerkraut. Some pesticides can kill the microbes naturally present in the cabbage that promote fermentation.
    • If you’re using a particularly large head of cabbage, more turmeric and cumin seeds can be added without affecting the fermentation process.

    3. Fennel and citrus salad

    A dish rich in polyphenols, which are the body-loving compounds in fennel that can help rejuvenate and protect your cells.

    Ingredients

    For the vinaigrette:
    3 tablespoons extra virgin olive oil
    1 tablespoon apple cider vinegar
    1 tablespoon fresh squeezed orange juice
    1 teaspoon Dijon mustard
    ¼ teaspoon salt
    ¼ teaspoon ground black pepper

    For the salad:
    2 fennel bulbs, shaved into thin slices (use a mandoline)
    2 stalks celery, thinly sliced on the diagonal
    2 medium oranges, peeled and cut into segments
    1 pink grapefruit, peeled and cut into segments
    2 tablespoons shaved parmesan cheese
    ½ cup pitted kalamata olives
    1-2 tablespoons finely chopped fresh parsley

    Instructions

    1. To make the vinaigrette: Whisk together the olive oil, apple cider vinegar, orange juice, dijon, salt, and ground black pepper. Set aside.
    2. Arrange shaved fennel on a serving platter. Top with celery, orange and grapefruit segments, parmesan, olives, and parsley. Drizzle with the vinaigrette and serve immediately.

    4. Papaya smoothie

    Start your day with this gut-healthy breakfast option that blends tropical fruits and soothing spices into a refreshing morning treat.

    Ingredients
    1 cup unsweetened coconut milk (or milk of your choice)
    ½ cup aloe vera juice
    1 ripe banana (sliced and frozen)
    ¼ cup fresh pineapple chunks
    ¼ cup fresh papaya chunks
    1 tablespoon chia seeds
    1 tablespoon fresh ginger (grated)
    ½ teaspoon turmeric powder
    Optional: sweetener of your choice (stevia, honey, or maple syrup) if desired

    Instructions

    1. Pour your milk and aloe vera juice into a blender. 
    2. Add the frozen banana, pineapple chunks, papaya chunks, ground flaxseed, chia seeds, grated ginger, and turmeric powder to the blender. 
    3. Blend on high speed until all the ingredients are well combined and the smoothie has a creamy consistency. 
    4. Taste the smoothie and add a sweetener of your choice if desired. 
    5. Blend again briefly to incorporate the sweetener.

    Pour the smoothie into a glass and drink immediately.

    Notes
    If you find the smoothie too thick, you can add a little more almond milk or water to thin it out to your desired consistency. You can also adjust the ingredient quantities according to your taste preferences.

    A papaya smoothie on a kitchen counterA papaya smoothie on a kitchen counter

    Great Change Starts Here

    It’s clear that the right foods can transform not just your gut health but your entire well-being. Instead of relying on antacids or Pepto Bismol to combat digestive discomfort, bloating, and stomach pangs, imagine embracing foods that nourish and sustain.

    Moreover, at Mindvalley, joining a community where learning to eat right is just the beginning is an enriching journey. Under the guidance of Naveen Jain, the founder of Viome, and the team of experts, the Certified Nutrition Coach program equips you with the knowledge to transform every meal into a milestone toward better health.

    Furthermore, this immersive experience goes beyond the basics—you’ll learn the art of detoxifying the body, mastering the principles of a balanced diet, and fortifying the immune system for lasting vitality.

    Most importantly, embarking on this path isn’t solely about personal health. This is also an opportunity to gain expertise and inspire others towards wellness.

    —
    Images generated on Midjourney.

    Tatiana Azman

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