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Tag: Improving Overall Health

  • 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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  • Nutrition Coach vs. Nutritionist: Choosing Your Next Career Move

    Nutrition Coach vs. Nutritionist: Choosing Your Next Career Move

    Every industry has various career paths you can go down, and it’s no different with nutrition. So when it comes to nutrition coach vs. nutritionist, which one should you choose?

    “A person can have all the knowledge of what they should be doing, but implementing that information requires much more than knowledge,” says Janelle Connell, RDN, a registered dietician at Viome.

    The options—nutritionist vs. nutrition coach—are out there. The question is, then, which one’s the right fit for you?

    What Is a Nutrition Coach?

    As an extension of health coaching, a nutrition coach provides their clients with personalized advice and support to achieve their dietary goals. They help create customized meal plans, identify nutritional gaps, and offer motivation to keep the person on track.

    There’s also a crucial aspect of a nutrition coach’s role: accountability. They work closely with their clients, monitoring progress and making necessary adjustments. This ongoing support is vital, especially if the person struggles with self-discipline when making healthy food choices.

    It does sound a lot like what registered dietitians (RDs) do, right? It’s true; both share a common goal: to improve your nutritional well-being. 

    However, the approach of a nutrition coach vs. a registered dietitian can be quite different. While RDs often have a clinical background and focus on diet for medical conditions, nutrition coaches offer a broader, more holistic perspective on diet and lifestyle.

    As a matter of fact, a systematic review published in Advanced Nutrition found that getting nutrition advice made just for you is better than general advice. This shows how well nutrition coaches work—they give advice that fits each person’s needs, helping them eat better.

    What Is a Nutritionist?

    A nutritionist is a professional specializing in nutrition science, equipped with a deep understanding of food composition, dietary needs, and the impact of nutrients on the body. This role often requires formal education, sometimes including advanced degrees in nutrition or dietetics.

    In their role, nutritionists are integral to healthcare, collaborating with doctors to manage nutritional deficiencies, allergies, chronic illnesses, and to help restore gut health. They’re also able to conduct comprehensive nutritional assessments, reviewing a client’s current diet, lifestyle, and health objectives. Based on these assessments, they offer evidence-based advice to enhance the client’s diet and overall health.

    This structured and scientific approach sets them apart from the spectrum of nutritional professionals, including nutrition coaches and RDs.

    Nutrition Coach Vs. Nutritionist

    While both deal with dietary health, it begs the question: What can a nutrition coach do that a nutritionist can’t? 

    Here’s a closer look at the two:

    Nutrition Coach Nutritionist
    Education Focus on practical dietary guidance Extensive scientific and academic training
    Certification Certification, like a holistic nutrition certification; may not need a degree Often requires formal certification or degree
    Approach Holistic, tailored to individual lifestyles Clinical, focuses on medical nutrition therapy
    Expertise Expert in creating personalized diet plans Specializes in nutritional science
    Setting Wellness centers, gyms, private practice Hospitals, clinics, research facilities
    Client Interaction More personal and ongoing More clinical and structured
    Focus Overall lifestyle and wellness improvements Dietary management for specific health conditions
    Regulation Less formal regulation More strictly regulated
    Tools Used Behavioral coaching, motivational support Medical assessments, dietary analysis

    This table should give you a clearer snapshot of the differences between nutrition coaches and nutritionists. And in understanding them, it might just help you choose the right professional for your unique health and wellness journey.

    A nutrition coach talking to a client

    Which Is Better? A Nutrition Coach or a Nutritionist?

    Deciding between becoming a certified nutrition coach vs. a nutritionist is about finding where your passion meets your purpose. Both roles have their own unique strengths, crucial in guiding people to better health and nutrition.

    While nutritionists offer vital scientific and clinical expertise, especially for specific medical conditions, the path of a nutrition coach might resonate more if your aspiration is to effect holistic lifestyle changes. 

    It’s more like that of a holistic health coach, where, according to Janelle, they help “make long-term lifestyle changes that include changes to your diet, exercise, stress management, sleep, etc.” Every piece of advice you give, every meal plan you create, goes beyond mere dietary changes—it touches lives, instills hope, and fosters well-being. 

    Now, consider the potential of amplifying this impact through the Mindvalley Viome Certified Nutrition Coach program. The program equips you with the tools to make a real difference, leveraging the latest in nutrition science and personal wellness.

    So, as you weigh your options, think about where you see yourself making the most impact. If the idea of guiding individuals to discover their healthiest selves, supported by cutting-edge science and compassionate coaching, ignites your passion, then becoming a nutrition coach may be your calling. It’s an opportunity to not just build a career but to craft a legacy of health and happiness.

    Transform Lives With Mindvalley

    There’s an incredible feeling when you’re doing something that helps transform the lives of others. That’s the very mission of Mindvalley’s certification programs, and in this specific case, the Mindvalley Viome Certified Nutrition Coach program.

    Here, you’ll explore hyper-personalized nutrition, learning how to craft unique dietary plans based on gut microbiome analysis. What’s more, you’ll gain the skills to reverse aging, boost immunity, and improve overall wellness, not just for yourself but for others. 

    Whether you’re looking to build a new career or simply enhance the health of your loved ones, this program is your gateway to making a real difference. Welcome in.

    —
    Images generated on Midjourney.

    Tatiana Azman

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  • Why a Holistic Nutrition Certification Is Your Career's Missing Puzzle Piece

    Why a Holistic Nutrition Certification Is Your Career's Missing Puzzle Piece

    Indigestion? Take an antacid. Stomach pains? Chug down some Pepto Bismol. Weight gain? Go on a diet.

    When it comes to issues of the midsection, we’re taught to fix the problem with certain solutions (albeit temporarily). But what about the root cause? 

    That’s where holistic nutrition comes in handy—and it’s also where we often lack the knowledge. This area goes beyond what we eat, encompassing instead the physical, emotional, and spiritual aspects of our being.

    So where can you start? Empowering yourself with a holistic nutrition certification would be the first step. It can equip you with the expertise to consciously make better health choices as well as guide others to do the same. 

    Is It Worth Getting a Nutrition Coach Certification?

    Pursuing a holistic nutrition coach certification is absolutely worth it. As part of the rapidly expanding field of health coaching, there’s a growing awareness of holistic wellness.

    As a matter of fact, there were an estimated 140,000 health coaches in the U.S. alone at the end of 2022. It’s only projected to grow in the years to come, highlighting how important overall wellness (nutrition included) has become in our lives.

    “We are living in this world where the medical industrial complex makes money when you and I are sick and no one makes money when we are healthy,” explains Naveen Jain, the founder of Viome, a company that offers personalized nutrition plans based on gut health. 

    That’s something he’s adamant about changing because “our generation is not the generation that’s going to watch their children and grandchildren suffer from these diseases—we are going to take control of our own health.”

    With a holistic nutrition certification, you, too, can be a part of the generation that partakes in this movement. Food and health are one thing, but you’ll also learn how you can make a real, positive impact on others’ well-being.

    Holistic nutritionist career opportunities

    There are a number of career paths you can branch out into. Here’s a glimpse of the possibilities:

    • Wellness consultant. You can advise clients on their overall wellness by incorporating nutrition into a holistic health plan.
    • Nutrition coach. You can work one-on-one with clients to achieve their health goals through tailored nutrition strategies.
    • Nutrition writer. You can share valuable insights and advice on holistic nutrition through articles, blogs, or books.
    • Corporate wellness advisor. You can create and manage wellness programs for employees in various organizations.
    • Educator. You can teach holistic nutrition principles in schools, workshops, or community programs.

    The bottom line is, with a holistic nutrition certification in hand, you can make a significant difference in someone’s life, no matter which path you take.

    5 Benefits of Becoming a Nutrition Coach

    The benefits of holistic nutrition certification are aplenty. Here are five of them to consider:

    1. Enhance your own health. It enriches your understanding of diet and nutrition, allowing you to apply these insights to your own life. It’s a shift in mindset where you get to practice what you preach.
    1. Flexibility in your work schedule. You can work remotely, cater to clients at your convenience, and manage your goals and strategies. This flexibility allows you to be your own boss and craft a schedule that fits your life.
    1. Stay updated on dietary trends. As part of the holistic health coach community, you’re continuously learning and sharing knowledge about nutrition and fitness. You’ll always be at the forefront of the latest research and dietary management techniques. 
    1. Launch your coaching business. This venture allows you to reach a diverse clientele, from fitness enthusiasts to celebrities, all from the comfort of your home. Virtual consultations give you the freedom to design your services according to your preferences.
    1. Become a catalyst for healthy change. Your role is pivotal in creating long-term, life-enhancing changes, especially for those battling chronic illnesses. Plus, you guide clients away from harmful eating habits and towards healthier choices.

    “We all need a little bit more support—with the times that we’ve had and the times that are coming—from somebody who can really help us navigate life,” says Ajit Nawalkha, the co-founder of Mindvalley Coach (formerly known as Evercoach by Mindvalley).

    While the holistic nutrition community can be that support for you, you, in turn, can be that support for someone else.

    A man taking a holistic nutrition certifcation course on his laptop

    5 Best Holistic Nutrition Certification Online

    The internet makes everything easier. And while courses require you to be present, they don’t require you to be physically there—there are options online.

    Here are three top holistic nutrition certification programs you can consider:

    1. Certified Nutrition Coach with Mindvalley

    Why we recommend it: This program focuses on precision nutrition, including molecular biology, microbiome science, and behavioral psychology. It offers in-depth knowledge about the gut microbiome and personalized nutrition, which are crucial for optimizing sleep, longevity, wellness, and metabolic health. 

    The course stands out for its ability to enable life and health coaches to apply this knowledge practically, helping clients achieve optimal health. Additionally, it’s an excellent tool for personal growth, boosting confidence in your nutritional expertise.

    Who it’s for: This certification is perfect for health enthusiasts, life coaches, and anyone passionate about personalized nutrition and wellness. 

    Whether you are starting in the field of nutrition or are an experienced professional, this program enhances your knowledge and skills, empowering you to make a significant impact in your and your clients’ lives.

    Duration: 3 months

    Where to enroll: Mindvalley Certified Nutrition Coach

    2. Health Coach Training Program™ with the Institute for Integrative Nutrition (IIN)

    Why we recommend it: The curriculum for IIN’s Health Coach Training Program™ is extensive, covering seven key categories including physical health, nutrition, mental and emotional health, “primary food,” spirituality, coaching, and business. It goes into integrative nutrition, emphasizing the importance of finding personalized foods and lifestyle practices. 

    Additionally, you’ll learn the IINtegrative Coaching Method™, equipping you with effective coaching tools and techniques.

    Who it’s for: This program is for those looking to deeply understand and practice holistic nutrition and wellness, both personally and professionally. It’s perfect for aspiring health coaches who want a global perspective and a comprehensive understanding of various nutritional and lifestyle philosophies.

    Duration: 6 months or 12 months

    Where to enroll: Health Coach Training Program™

    3. Nutritional Therapy Practitioner with the Nutritional Therapy Association (NTA)

    Why we recommend it: The NTA’s Nutritional Therapy Practitioner Program is known for its comprehensive approach to holistic nutrition, focusing on bio-individuality and functional health. It’s designed to give you a thorough understanding of each aspect of nutrition and wellness.

    The curriculum spans a wide array of subjects, including anatomy and physiology, digestion, blood sugar regulation, fatty acid balance, hydration, endocrine health, allergies, immune system function, cardiovascular health, sleep, stress, movement, environmental factors, emotional well-being, nutritional detoxification, and more.

    Who it’s for: This course is perfect for health practitioners and anyone passionate about understanding and implementing holistic nutrition principles. It’s also ideal for those who want to guide others toward improving their health through lifestyle and dietary changes.

    Duration: 10 months

    Where to enroll: Nutritional Therapy Practitioner Program

    4. Holistic Nutritionist Certification with American Fitness Professionals Association (AFPA)

    Why we recommend it: The AFPA Holistic Nutritionist Certification stands out for its comprehensive and practical approach to holistic health coaching. It’s highly recommended due to its thorough curriculum, which can be completed in six months or less, offering great value for its cost. 

    Additionally, the flexibility in study materials, including the option of a textbook or an e-book, caters to different learning styles. This makes them accessible to a wide range of learners.

    Who it’s for: This certification is ideal for those aspiring to guide clients in improving their health through diet and lifestyle changes. It’s really for anyone looking to draw up personalized nutrition plans, help with diet modifications, and promote overall health and wellness. Whether you’re starting in the field or looking to deepen your holistic nutrition knowledge, this course has much to offer.

    Duration: 6 months (or less)

    Where to enroll: Holistic Nutritionist Certification

    5. Nutrition Therapist Master Course with Nutrition Therapy Institute (NTI)

    Why we recommend it: NTI’s Nutrition Therapist Master course is highly recommended for its depth and breadth in holistic nutrition education. The course provides an extensive curriculum that covers everything from anatomy and physiology to specific nutritional needs across life cycles. 

    Its comprehensive approach includes practical business and coaching skills, making it a well-rounded program for future nutrition therapists.

    Who it’s for: This course is suited for those who are dedicated to a deep dive into holistic nutrition and are looking for a thorough, academically rigorous program. It’s ideal for both full-time and part-time students who are committed to becoming masters in nutrition therapy.

    Duration: 18 months (Part-time students can complete it in three years)

    Where to enroll: Nutrition Therapist Master Course

    How to Choose a Holistic Nutrition Certification Program

    So how do you go about choosing the right holistic nutrition certification program for you? Here are a few tips to help narrow it down.

    1. Accreditation and quality of the program

    When you’re looking at holistic nutritionist course requirements, look at its accreditation. This will ensure you’ll be taking a course that meets high educational standards and is recognized in the professional world.

    Why is this crucial? Simply because it directly impacts your credibility as a holistic nutritionist. 

    Moreover, an accredited program often means that the holistic nutrition certification cost reflects the quality of education you’ll receive. While it’s tempting to opt for cheaper options, remember that your education is an investment. 

    2. Practical application and hands-on experience

    Theoretical knowledge is essential, but the real value comes when you can apply what you’ve learned in real-world situations. These skills are crucial for translating your knowledge into effective, actionable advice for your clients. 

    So choose a program that includes case studies, practical assignments, or opportunities for real-life client interaction—these will give you a much-needed edge in the field. It’ll also be a bonus if the program provides resources or opportunities for continued learning and professional development after you’ve completed the course.

    3. Aligning with your career goals and interests

    Each program has its unique strengths and focus. Some concentrate on sports nutrition, while others emphasize areas like how to restore gut health or plant-based diets.

    It’s also important to consider the approach of holistic nutrition vs. conventional nutrition. The former typically encompasses a broader perspective, considering not only the nutritional value of food but also its impact on the entire well-being of an individual, including mental and emotional health. This contrasts with conventional nutrition, which often focuses more narrowly on the physical aspects of diet and nutrient intake.

    Consider your career goals: 

    • Are you looking to work with specific populations, such as athletes or individuals with chronic illnesses? 
    • Do you aspire to open your own practice, or are you more interested in working in a healthcare setting? 

    Select a program that offers modules or specializations that align with these interests. The more aligned it is with your career aspirations, the more beneficial it will be for your professional journey.

    Transform Lives With Mindvalley

    Sure, you may be considering getting a holistic nutrition certification to improve your career. However, it can also help you improve your own well-being.

    The Mindvalley Viome Certified Nutrition Coach program offers a deep dive into both hyper-personalized nutrition and comprehensive coaching skills. With Naveen Jain and his Viome team to help guide you, you’ll learn the skills to reverse aging, boost immunity, improve overall wellness, and more.

    “We want to help billions of people live a healthier and longer life,” says Naveen, “and we can’t do without you.”

    So imagine it. Imagine the difference you can make when you get certified with Mindvalley.

    —
    Images generated on Midjourney.

    Tatiana Azman

    Source link

  • How to Become a Nutrition Coach and Change Lives (Including Yours!)

    How to Become a Nutrition Coach and Change Lives (Including Yours!)

    If there was ever a time to learn how to become a nutrition coach, it’s now. With a rise in health consciousness and the public’s growing interest in achieving optimal wellness, the demand for personalized nutritional guidance is at an all-time high.

    Being a nutrition coach isn’t just about knowledge of diets. Rather, it’s about communication, understanding individual needs, and supporting sustainable health changes.

    And it’s in this role that you can help make a difference in someone’s life.

    What Is a Nutrition Coach, and What Do They Do?

    As a nutrition coach, you’re a guide in the world of healthy eating and living, helping people make lasting changes to their eating habits and lifestyles. You’ll assess clients’ nutritional needs, set health goals with them, and support them through the process of achieving those goals.

    Your role involves a number of responsibilities:

    • Keeping up with the latest nutritional science and sharing that knowledge in a way that’s easy to understand and apply.
    • Decoding the complex world of nutrition, debunking diet myths, and creating actionable plans that help restore gut health and improve health outcomes.
    • Providing personalized advice based on individual health conditions, preferences, and goals.

    This role is as rewarding as it is crucial, with the potential to positively impact someone’s quality of life.

    The differences between a nutrition coach and a registered dietitian

    A nutrition coach and a registered dietitian (RD) both focus on guiding others towards better nutrition. However, there are key distinctions in their training, scope of practice, and regulatory standards.

    Traditionally, registered dietitians train to collaborate with doctors and other healthcare professionals, according to Janelle Connell, RDN, a registered dietitian at Viome, a leading health technology company. They manage and treat conditions like diabetes, heart disease, and gout, where nutrition is key.

    “This differs from a nutrition coach,” she adds, “whose role lies outside of the clinical lens and focuses on prevention of chronic disease, general wellness, and lifestyle modifications.”

    Here’s a closer look at the differences:

    Nutrition Coach Registered Dietitian
    Education Certification programs Bachelor’s or master’s degree
    Scope of Practice Cannot diagnose or treat medical conditions, but can help clients with general wellness goals and preventative health Can assess, diagnose, and treat dietary and nutritional problems
    Regulation Certification Licensure

    As a nutrition coach, you will be well-positioned to offer dietary guidance and support for those looking to improve their lifestyle—all without stepping into medical territory.

    The differences between a nutrition coach and a health coach

    Nutrition and health coaching promote overall well-being. However, there are areas where expertise and approaches can differ—here’s how:

    Nutrition Coach Health Coach
    Focus Help clients understand the role of food in their health, develop meal plans, and offer guidance on food choices that support their health goals Help address various aspects of the client’s life that contribute to health, such as physical activity, stress management, and sleep habits, alongside nutrition
    Expertise Food and nutrient knowledge Broader wellness strategies
    Goal Improve eating patterns Overall lifestyle improvement

    Choosing between these paths depends on your interests. If you’re drawn to the specifics of food and nutrition and how they affect health, becoming a nutrition coach could be the perfect match. If you’re more interested in lifestyle changes, then becoming a holistic health coach might be more up your alley.

    The differences between a nutrition coach and a fitness coach

    When it comes to how to become a fitness and nutrition coach, the difference here is quite obvious. Nevertheless, let’s take a closer look at how they differ:

    Nutrition Coach Fitness Coach
    Focus Centered on educating clients about how what they eat affects their body and their fitness goals Centered on physical training, developing exercise programs and routines to help clients achieve their fitness goals
    Expertise Nutritional planning and advice Exercise programming and technique
    Goal Dietary improvements, health outcomes Physical fitness and performance

    While distinct, nutrition and fitness coaching complement each other. Many clients benefit from a collaborative approach where both a nutrition coach and a fitness coach work together to create a comprehensive health strategy.

    5 Vital Steps to Become a Nutrition Coach

    Right now, the wellness world is in the midst of a coaching boom. The International Coach Federation’s (ICF’s) 2023 findings are staggering—there’s been a 54% jump in the number of coach practitioners from 2019 to 2022. So imagine being part of an industry that’s bursting at the seams with potential.

    The thing is, the most important part of being a coach is “being able to coach,” as Ajit Nawalkha, the co-founder of Mindvalley Coach, puts it. And knowing how to become a nutrition coach is your first step.

    1. Research the field

    The nutrition industry is broad—you can take the path of a nutrition coach or a nutritionist. And within those, there are more specific areas you can explore, like sports nutrition or wellness coaching.

    That’s why finding your particular niche is important. After all, as Ajit says, “helping everyone is helping no one.”

    You can start by asking yourself: Do you get excited about the idea of crafting personalized nutrition plans? Or does the thought of guiding someone through a complete lifestyle overhaul ignite your enthusiasm? 

    By honing in on your area of interest, you’ll be better positioned to carve out your unique place in the nutrition coaching landscape.

    2. Educate yourself

    Your education is the bridge between your current passion for health and your future as a trusted nutrition coach. Explore courses that arm you with essential knowledge.

    When searching for how to become a certified nutrition coach, weigh your options carefully. Look for esteemed holistic nutrition certification programs, like Minvdalley’s Certified Nutrition Coach program. They don’t just teach you about diet and nutrition; they’re designed to transform you into a well-rounded wellness authority.

    Getting certified through these programs can set you apart in the industry. Moreover, you’ll be equipping yourself with the tools to succeed and offering something special to those who will come to you for guidance.

    3. Gain experience

    Experience is where knowledge meets reality. Seek out internships or volunteer opportunities. Consider working with an experienced coach who can provide mentorship. 

    This real-world experience is invaluable. Furthermore, it’s where you’ll learn the nuances of client interactions and see firsthand the impact of nutrition coaching.

    Every session, every plan you craft, and every goal you help achieve adds to your depth of experience. This is where you transform from a student to a practitioner.

    4. Build your practice

    With certification in hand and experience under your belt, it’s time to build your practice. Decide on your business model—will you join a gym, start your own private practice, or maybe take your skills online? Each path offers unique opportunities and challenges.

    Building your practice also means marketing yourself, networking, and finding your niche in the bustling health industry. It’s about establishing your brand and your voice as a nutrition coach.

    5. Continue learning

    There’s always going to be the newest thing—from the latest diet trends to research on the gut microbiome, amongst others. So it’s always advisable to attend workshops, subscribe to journals, and engage with the community. And in this digital age, you can explore how to become a nutrition coach online.

    The bottom line is, continuous learning ensures that you remain at the forefront of your field. And it’ll give you the means to offer the most current and effective guidance to those you coach.

    Nutrition Coach Requirements

    If guiding others to healthier lifestyles is your calling, becoming a nutrition coach could be the next step for you. Here are the qualifications that will pave your way:

    • Accredited certification. Secure a nutrition coach certification from a program accredited by a recognized body in health and wellness. This proves you have met established standards of knowledge and competence in the field of nutrition.
    • Nutritional science education. Whether it’s a degree, diploma, or certificate, formal education in nutritional science provides a critical understanding of the fundamentals of human nutrition and metabolism.
    • Practical experience. Hands-on experience through internships or working with clients is invaluable. It helps you understand how to apply theoretical knowledge to real-life scenarios.
    • Continuing education credits. Many certifications require you to earn continuing education credits to keep your knowledge up-to-date and maintain your certification over time.
    • Professional liability insurance. Particularly if you’re self-employed, having liability insurance is crucial to protecting your practice.
    • Soft skills. Beyond academic knowledge, strong interpersonal skills, active listening, empathy, and effective communication are essential for building client relationships and fostering change.

    These qualifications form the backbone of a competent nutrition coach. They ensure you are prepared not just to advise but to inspire and effect real change in your clients’ dietary habits and health.

    Nutrition Coach Salary

    When considering how to become a nutrition coach, it’s natural to wonder about the financial rewards. The salary for this position can vary widely depending on several factors, including your level of experience, where you work, and how you choose to practice—whether it’s through individual consultations, group sessions, or online coaching.

    In the United States, the salary range for nutrition coaches can be quite broad. On average, you might expect to earn:

    • Hourly: Starting rates can be, on average, around $19 to $24 per hour.
    • Annually: This translates to an annual salary range of roughly $39,000 to well over $49,000.

    Remember, these figures are averages and can fluctuate. Some coaches also supplement their income with workshops, books, or online nutrition coach courses. The key to achieving the higher end of the salary spectrum lies in building a strong client base, continual education, and expanding your offerings.

    How Much Does It Cost to Become a Nutrition Coach?

    As you consider a career in nutrition coaching, you’re likely wondering about the costs. It’s a smart question—and here’s the simple answer: the investment varies. 

    Typically, certification programs are your starting point, and they can cost anywhere from $900 to $5,000. But don’t let the numbers daunt you. This range includes your study materials, exam fees, and access to alumni networks, which can be invaluable as you start out.

    Then there’s ongoing education to keep your skills sharp, which might mean setting aside a few hundred dollars each year. If you’re planning to run your own business, you’ll also need to budget for marketing, business licenses, and insurance. Think of these expenses as stepping stones to a career that not only pays back financially but also enriches your life with every client you help.

    So, while the cost of becoming a nutrition coach requires a financial commitment, the return on investment can be both personally and professionally rewarding.

    Should You Become a Nutrition Coach?

    Becoming a nutrition coach is a path that can lead to a fulfilling career. As you contemplate whether or not this is something you’d like to pursue, consider the following questions to help guide you:

    • Do you have a passion for health and wellness and enjoy sharing that passion with others?
    • Are you committed to continuous learning and staying up-to-date with the latest nutrition science?
    • Do you have the patience and empathy required to support clients through their health journeys?
    • Can you communicate complex information in a way that motivates and educates?
    • Are you comfortable with the business aspects, such as marketing your services and managing finances?

    Take it from Patrick, a fitness trainer who often felt bloated, had high blood sugar, and, on top of that, was suffering from anxiety and depression. After going through the program, he says, “I have more energy; I sleep better; I train better; I think better; my mind is clear; my head is clear. Everything I do is just better.”

    If you’re uncertain, answering the questions can help provide insight into whether a career as a nutrition coach is a good fit for you.

    Transform Lives With Mindvalley

    In exploring how to be a nutrition coach, Mindvalley’s Certified Nutrition Coach program is your next step. Guided by Naveen Jain, the founder of Viome, and his team, it’s meticulously designed to empower you with cutting-edge nutritional knowledge and coaching techniques that make a real difference.

    As you expand your expertise, you’ll also grow your capacity to inspire, motivate, and guide others toward a life of health and vitality. Because here’s the thing: With Mindvalley, you’re not just pursuing a certification; you’re stepping into a movement dedicated to elevating health consciousness around the globe.

    —
    Images generated on Midjourney.

    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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  • The No-Myth Guide to Boosting Your Gut Health with the Right Diet Choices

    The No-Myth Guide to Boosting Your Gut Health with the Right Diet Choices

    Your gut is known as your second brain. So it comes as no surprise that having a proper gut health diet that supports its function is important.

    Today’s world presents us with choices that actively influence our health—and it’s not always for the better, though. Fast, processed, fake, GMOed, pesticide-exposed, overly sugared… These foods are readily available everywhere.

    That’s why a gut health diet is about making your choices count and selecting foods known for their digestive benefits. In doing so, it could make a significant difference in how you feel every day.

    What Is a Gut Health Diet, and Why Is It Important for Everyday Health?

    A gut health diet is all about eating foods that support the bustling community of bacteria in your digestive system. It focuses on “a diverse plant-based, anti-inflammatory diet high in fiber that would maximize the health and benefit of the gut microbiome,” according to Dr. Grant Antoine, a naturopathic physician at Viome.

    The thing is, what many of us eat, which is high in fat, sugar, and animal meat, has a negative impact on gut health. Research has highlighted that such a diet can create an unfavorable environment for healthy gut microbes and even alter the bacterial balance within the body, leading to potential health issues. So maintaining a healthy and diverse gut flora is crucial. 

    Certain foods, like spinach or kale, have been recognized for their direct benefits to gut health. The inclusion of these foods in your diet supports the development of an ideal gut microbiota, contributing to better digestive health.

    What’s more, the impact of diet on the gut microbiome is not limited to digestive health alone; it extends to the gut-brain connection. There’s emerging evidence that suggests that diet significantly influences the connection, and eating the right foods can keep both your stomach and brain healthy.

    What Are the Benefits of a Gut Health Diet?

    A gut health diet brings a wealth of benefits that directly influence your body’s inner workings. Here are a few of them that Dr. Antoine highlights:

    • Nurtures a healthy gut microbiome, ensuring a diverse and robust community of beneficial microbes
    • Boosts the production of crucial metabolites like butyrate, which strengthens the gut lining
    • Helps regulate blood sugar levels, contributing to energy stability and metabolic health
    • Supports bone health, playing a role in maintaining density and strength
    • Positively impacts overall well-being, from digestive comfort to mental clarity

    Embracing a gut health diet is about investing in your body’s ecosystem. And that can lead to profound improvements in both physical and mental health.

    Gut Health Diet: Dos and Don’ts

    While there are no set rules when following a gut health diet, there are some things that you should keep in mind.

    Dos

    • Include a variety of prebiotic-rich foods, such as onions, garlic, and bananas, to feed beneficial gut bacteria.
    • Stay hydrated, as water is essential for fiber to function effectively in your gut.
    • Incorporate fermented foods like yogurt, kefir, and sauerkraut to introduce beneficial probiotics.
    • Enjoy meals rich in omega-3 fatty acids, like those found in fish, to help reduce gut inflammation.
    • Pay attention to your body’s signals after eating, and adjust your diet to accommodate any sensitivities.

    Don’ts

    • Avoid overconsumption of processed foods and sugars, which can disrupt your gut microbiome balance.
    • Steer clear of excessive alcohol intake, as it can damage the gut lining and alter the microbiome.
    • Be cautious with the use of antibiotics, which can deplete beneficial gut bacteria (always consult a healthcare professional).
    • Resist the urge to overuse artificial sweeteners; some types can negatively impact gut bacteria.
    • Don’t ignore potential food intolerances, like those to lactose or gluten, which can cause inflammation and discomfort.

    Remember, a gut health diet is a personal journey. Listening to your body and making adjustments based on its feedback is key to finding the right balance for your unique needs.

    A green juice for a gut health diet

    Sample Meal Plan to Kickstart Your Gut Health Journey

    What is the best diet for gut health, you ask? While individualized needs vary, you can follow a general guide to a gut health diet plan that includes prebiotic-rich foods and fits into a low-fodmap diet or a dairy-free diet.

    Breakfasts

    Kickstart your morning with these nutrient-dense meals for a gut-healthy breakfast:

    • Green Gut Goodness Smoothie: Blend spinach with ripe bananas and almond milk.
    • Probiotic Yogurt Parfait: Layer lactose-free Greek yogurt with berries like strawberries or blueberries and a sprinkle of chia seeds.
    • Fiber-Filled Oatmeal: Steel-cut oats topped with unripe bananas and a sprinkle of cinnamon make a hearty breakfast.

    Lunches

    Balance your midday meals with these energizing and gut-friendly options:

    • Mediterranean Chickpea Salad: Enjoy a refreshing chickpea salad with tomatoes, cucumbers, olives, and feta cheese, drizzled with a lemon vinaigrette.
    • Grilled Chicken with Mixed Greens: Toss together mixed greens and grilled chicken, dressed in a simple vinaigrette made with garlic-infused oil.
    • Stir-Fried Bell Peppers and Carrots with Brown Rice: Sauté bell peppers and carrots and serve over brown rice.

    Dinners

    Close out the day with these dinners that cater to a gut health diet rich in diversity and prebiotic fibers.

    • Baked Lemon-Garlic Salmon with Roasted Veggies: Enjoy salmon baked with a lemon-garlic rub alongside roasted veggies like zucchini and carrots.
    • Hearty Vegetable Soup: Savor a homemade soup full of veggies like leeks and asparagus.
    • Turkey Patties with Quinoa Salad: Grill up some turkey patties and serve with a side of quinoa salad featuring cucumber, olives, and a lemony dressing.

    This meal plan is just a starting point. For a truly tailored approach, Dr. Antoine recommends exploring further with Viome. By doing so, you can receive diet recommendations customized for your unique microbiome to not only restore your gut health but also maintain it.

    Demystifying Other Frequently Asked Questions About the Gut Health Diet

    The conversation around gut health and its importance is only now gaining traction. So it’s only common that there are plenty of questions surrounding the topic.

    Turning to Dr. Antoine and his expertise, here are answers to demystify the more frequently asked questions.

    Can a keto diet be considered to help improve gut health?

    The allure of the keto diet is undeniable, but its relationship with gut health is complex.

    While the diet’s low-carb, high-fat approach might seem like the best diet for gut health and weight loss, it’s not ideal, according to Dr. Antoine. He adds, “This is because ketogenic diets minimize plant foods and fibers that can be troublesome for individuals with sensitive guts.”

    Keto might be making waves. However, for gut health, it’s plant-rich diets (with vitamins and supplements included) that help keep the boat afloat.

    What’s an elimination diet? And how long should I follow it for my gut health?

    An elimination diet is a dietary approach that involves temporarily removing certain foods or food groups from your diet. According to Dr. Antoine, it typically lasts for four to six weeks, depending on “the level of restriction imposed at the onset of the elimination diet and the number of foods that will be reintroduced.”

    The goal is to pinpoint specific foods that might be triggering allergies, sensitivities, or digestive issues, like irritable bowel syndrome or leaky gut. And from there, you eliminate the foods that cause these reactions or symptoms.

    After a period of elimination, individual foods are gradually reintroduced, one at a time, to assess their impact on your health. This process helps identify the best foods for gut health, allowing you to develop a more personalized and symptom-free diet.

    What are some gut-friendly recipes?

    It’s time to whip up something to incorporate into a diet to improve gut health. Here are three recipes from Viome that you can try. And the best part is, each recipe will take you no longer than 20 minutes to make.

    1. Superfood Soup

    Whether you opt for a vegan, vegetarian, or meaty version, this recipe welcomes your favorite superfoods and veggies, making it a delightful family-friendly meal. 

    Ingredients
    2 Tbsp avocado oil
    1 small onion, chopped
    1 shallot, chopped
    4 cloves garlic, minced
    4 carrots, sliced
    4 celery stalks, sliced
    ½ cup mushrooms
    2 tsp no-salt herb seasoning, to taste
    12 oz hot (or mild) Italian sausage, casing removed (chicken or vegan/vegetarian)
    1 14-oz can chickpeas (or cooked from dried equivalent)
    2 quarts broth (chicken or vegetable)
    2 vegan bouillons, to taste
    1 bay leaf
    ½ bunch kale, chopped

    Instructions

    1. Heat the oil in a large pot over medium heat. Add onion, shallot, and garlic. Cook for several minutes until the onions are translucent.
    2. Add carrots, celery, mushrooms, and seasoning, and cook for 10 minutes. Stirring occasionally.
    3. Meanwhile, cook sausages in a skillet over medium heat, crumbling as they cook. Once the sausage is fully cooked, discard any excess liquid and set it aside.
      Add cooked sausage, chickpeas, broth, bouillon, and bay leaf to the large pot. Increase the heat to high.
    4. Once the liquid is about to boil, turn down the heat to low. Simmer until the vegetables are cooked to your desired consistency, about half an hour. Taste and adjust the flavor if needed by adding more seasoning or bouillon.
    5. Remove the bay leaf and add the kale just before serving.

    2. Herbed Sheet Pan Salmon Dinner

    A hassle-free, delectable meal with tender salmon and well-seasoned vegetables comes together—all cooked on a single pan with minimal cleanup.

    Ingredients
    1 lemon, divided
    2 Tbsp olive oil, divided
    2 cloves of garlic, minced
    ¾ tsp salt, divided
    ½ tsp black pepper, divided
    ½ lb green beans, ends trimmed
    ¾ lb fingerling potatoes (or other baby potatoes), cut in half lengthwise
    1 Tbsp fresh dill, finely chopped
    1 fennel bulb, core removed, sliced
    4 salmon fillets (4 oz.)

    Instructions

    1. Preheat oven to 375°F.
    2. Thinly slice half the lemon and juice the other half.
    3. Add 1 Tbsp olive oil, lemon juice, garlic, ½ tsp salt, and ¼ tsp pepper to a medium bowl.
    4. Toss green beans in the bowl, then lay them out on one side of a large sheet pan.
    5. Then toss the potatoes in the same bowl with the dill and the remaining marinade.
    6. Add to the other side of the sheet pan, leaving some space in between.
    7. Place the fennel in between the potatoes and green beans on the sheet pan.
    8. Rub the remaining tablespoon of oil, ¼ tsp salt and pepper on the salmon, and lay the fish on top of the fennel.
    9. Place the lemon slices on top of the fish.
    10. Cook for 20–30 minutes until the fish is cooked to medium and the potatoes are golden brown.
    11. Serve while the fish and vegetables are hot.

    3. Classic Pink Lemonade with Ashwagandha

    A twist on the timeless charm of pink lemonade, this revitalizing beverage is refreshing and can be a great addition to a gut health cleanse diet.

    Ingredients
    1 cup freshly squeezed lemon juice
    ½ cup honey
    4 cups cold water
    1 tsp ashwagandha powder
    ½ cup frozen raspberries
    Ice cubes

    Instructions

    1. Combine the lemon juice, honey, and cold water in a pitcher. 
    2. Stir well until the honey is completely dissolved. 
    3. Add the ashwagandha powder and stir well.
    4. Add the frozen raspberries, and stir again. 
    5. Serve chilled over ice.

    Great Change Starts With You

    When you learn to eat well, you’ll find that you look, feel, and be well. And you can start that journey at Mindvalley.

    Joining the Certified Nutrition Coach program will open you up to a world of knowledge beyond what you learn in school (or on the internet). 

    With Naveen Jain, the founder of Viome, and his team to guide you, you’ll discover how the body works, the essentials of a well-rounded diet, and boost your immune system for prevention rather than cure. And as a certified coach, you’ll have the opportunity to help others on their path to optimal health.

    After all, the mission of Viome is to make disease optional. And as Dr. Antoine says, “We need to educate and provide the tools so that individuals can make meaningful choices that impact their health for the long term.”

    And that starts with you. Welcome in.

    Tatiana Azman

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  • Fermented Foods for Gut Health Might Be the Life Hack Your Body Needs

    Fermented Foods for Gut Health Might Be the Life Hack Your Body Needs

    Kimchi, kefir, miso, tempeh, kombucha… They’re tangy, they’re sour, they’re sharp in flavor, and they’re all the rage in wellness circles. It turns out that these fermented foods for gut health, packed with probiotics, are game-changers.

    No more bloated belly. No more unexpected cramps. And definitely, no more of that frantic sprint to the nearest restroom. Because fermented foods may just be the missing puzzle piece in your digestive wellness routine.

    8 Best Fermented Foods for Gut Health

    Fermented superfoods pack a flavorful punch while working wonders for your digestive health. In fact, Stanford University research shows that adding these foods to your diet might boost your gut’s microbiome diversity and even dial down inflammation.

    So that begs the question: What fermented foods are good for gut health? Hilary Keiser, a biochemist at Viome, where cutting-edge technology is employed to assess and understand your gut microbiome, offers a rundown on a list of fermented foods for gut health:

    1. Sauerkraut and kimchi. Salt-wielding experts actively ferment cabbage to make these tangy delights.
    2. Yogurt. This go-to snack gets its start when you add friendly bacteria to milk or milk alternatives, setting off the fermentation.
    3. Kefir. This tangy drink comes to life when a special mix of yeast and bacteria gets busy fermenting milk, juice, or coconut water.
    4. Kombucha. This bubbly tea earns its fizz from a unique team of yeast and bacteria, known as a SCOBY (symbiotic culture of bacteria and yeast), working together to ferment it.
    5. Miso. In the making of this traditional Japanese spice, soybeans meet salt and koji fungus. You can add grains, which bring out a rich, savory taste.
    6. Tempeh. This hearty food takes shape when soybeans, or sometimes other beans, are fermented with a friendly fungus known as Rhizopus oligosporus.
    7. Pickles. Crunchy and tangy, these are cucumbers that have been left to ferment in a simple mix of water, salt, and spices.
    8. Cheese. It starts with milk, but with the help of lactic acid bacteria and enzymes, it becomes cheese. 

    Each of these foods brings its own special zest to the table. And eating them is not just a treat for your taste buds; it also helps restore gut health as well as maintain it.

    8 Low Sugar Fermented Foods for Gut Health

    Maintaining a low sugar intake doesn’t mean you have to miss out on the benefits of fermented foods. Here’s a list of eight options, as per Hilary’s recommendations, that are naturally low-sugar and provide the probiotic punch your gut needs:

    1. Sauerkraut and kimchi. Their natural fermentation process keeps sugar content low.
    2. Plain, unsweetened yogurt. Without added sugar, it’s a gut-friendly choice that keeps you feeling good.
    3. Unsweetened kefir. It’s got all the benefits of yogurt but with a unique, tangy twist.
    4. Miso. It’s a fermented paste that boosts your dishes with a rich, savory kick.
    5. Tempeh. This soy-based food is not just filling but also has minimal sugar, making it a versatile ingredient in healthy diets.
    6. Pickles. Opt for the ones that aren’t made with added sugar.
    7. Cheese. It’s generally low in sugar, but just keep an eye out for added flavors that might up the sugar content.
    8. Natto. This traditional Japanese food is made from fermented soybeans and is known for its strong flavor and sticky texture.

    You can also DIY your own fermented foods to help improve gut health. As Hilary explains, “You can make any sugary fermented foods (like kombucha) low in sugar content by adding less sugar and fermenting longer so that the microbes consume more of the sugars.”

    A plate of sauerkraut

    3 Easy and Delicious Fermented Food Recipes for Better Gut Health

    Looking to weave some culinary magic into your gut health diet? According to Hilary, these three fermented foods for gut health recipes are as tasty as they are beneficial.

    1. Gut-Friendly Golden Sauerkraut

    Natural fermentation meets the anti-inflammatory prowess of turmeric and the digestive comfort of cumin seeds in this sauerkraut. It makes the perfect topper for everything from salads to curries.

    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 tsp 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 .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, make 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 68-75F) for about 3-5 days. “Burp” the jar daily to release any pressure build-up.
    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 build-up.

    Note

    • 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.

    2. Zesty Probiotic Carrot Crunches

    This recipe is simple and zesty, making it a deliciously tangy and fun-to-eat treat. Add these carrot sticks to your morning routine for an optional zing to your gut-healthy breakfast.

    Ingredients
    Glass jar
    About 1.5 lbs carrots
    1 jalapeño
    2 cups filtered water
    1 ½ tsp sea salt

    Instructions

    1. Dissolve the sea salt in filtered water, then set it aside for later use.
    2. Peel the carrots, trim off the ends, and slice them into stick shapes.
    3. Prepare the jalapeño by trimming it and slicing it into round discs.
    4. Lay the jar on its side and place half of the jalapeño slices inside.
    5. Fill the jar with carrot sticks until it’s about halfway full.
    6. Add the remaining jalapeño slices on top of the carrots.
    7. Continue to add carrot sticks, packing them tightly until no more can fit.
    8. Stand the jar upright and pour in the saltwater solution until everything is submerged.
    9. Seal the jar with a lid and leave it on your countertop for 2 to 3 days.
    10. Watch for bubbles and slight cloudiness in the water, signaling it’s time to move the jar to your refrigerator door.
    11. Allow the jar to sit in the fridge for 10 to 14 days to further ferment and develop flavors.
    12. Once you’re ready to enjoy, open and store the jar on a refrigerator shelf to slow down any further fermentation.

    3. Savory Noir Bean Tempeh Delight

    Four ingredients—that’s all you need to craft your own soy-free version of tempeh. It’s a nutty, perfectly textured alternative that you can add to any soy-free dish.

    Ingredients
    1 cup dry black beans
    3 cups water
    2 tsp white rice vinegar
    ½ tsp tempeh starter

    Instructions

    Instant Pot Method:

    1. Rinse the black beans with cold water and let them drain.
    2. Place the beans in the Instant Pot container and pour in 3 cups of water.
    3. Seal the lid, set the valve to “Seal,” and select manual pressure cook for 30 minutes.
    4. After cooking, allow the pressure to release naturally for 20 minutes before opening the lid and draining the beans.

    Stovetop Method:

    1. Soak the black beans in cold water overnight or for a minimum of 8 hours.
    2. Drain the beans and transfer them to a large pot, then cover them with about 5 cups of water.
    3. Bring the water to a boil, let it bubble for 10 minutes, then reduce the heat, cover, and simmer for roughly 50 minutes. Check the beans occasionally to ensure proper cooking.
    4. Once done, drain the beans.

    Preparation:

    1. Lay a clean kitchen towel on a baking sheet and spread the beans out to dry for 20-25 minutes.
    2. In a bowl, toss the beans with white rice vinegar until they are evenly coated.
    3. Sprinkle the tempeh starter over the beans, stirring until it’s fully integrated.
    4. Poke small holes at 1-inch intervals into a small freezer bag using a chopstick or skewer.
    5. Fill the bag with beans, pressing them down to remove air and ensuring they’re tightly packed, then fold over the excess bag.

    Fermentation:

    1. Clean the Instant Pot liner if used previously, fill it with 1 cup of water, and place the steam rack inside.
    2. Set the filled bag on the rack and secure the lid.
    3. Press the Yogurt button three times until it’s on “Less” mode, then set for a 24-hour fermentation.
    4. After 24 hours, the bag should feel warm. If not, continue in yogurt mode for another 10 hours.
    5. Let the beans incubate for an additional 24 hours with the Instant Pot lid on.

    Finishing:

    1. After 48 hours, the beans should have transformed into a firm, cohesive loaf of tempeh.
    2. Store your fresh tempeh in the refrigerator for up to 7 days and use it as you would traditional soy tempeh—in stir-fries, marinated, fried, or baked.

    Shedding Light on Common Queries About Fermented Foods for Gut Health

    Navigating the world of fermented foods can bring up a lot of questions. Turning to Hilary and her expertise, here are some answers to help demystify the process and get you on your way to a happier gut.

    Why are fermented foods good for gut health?

    The fermentation process enriches foods with probiotics, prebiotics, and bioactive components. They can also create substances like short-chain fatty acids, vitamins, and antioxidants.

    This is gold for your gut: it can modify the gut microbiota, reduce inflammation, and influence immune activation. As a result, it can potentially impact mechanisms associated with depression and anxiety.

    When to eat fermented foods for gut health

    The truth is, there’s no set schedule. According to Hilary, fermented foods “can be eaten any time of the day, with or without other foods.”

    Whether it’s breakfast or a midnight snack, you can consume these foods whenever you want.

    How often should you eat fermented foods for gut health?

    Fermented foods can and should be eaten daily; however, there are some caveats: 

    • Focus on foods that are low in sugar and salt if you have hypertension or high salt stress.
    • Some of these foods may also be high in FODMAPS (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols), which are compounds that should be avoided for people who have IBS or other digestive problems.
    • These foods are also not recommended for people who have histamine sensitivity or intolerance.

    With all that in mind, if you’re not used to eating fermented foods, start with eating a small amount per day and increase the amount as tolerated.

    Make a Change. Create an Impact.

    Taking charge of your gut health is an act of self-care, for sure. It’s also a revolutionary step toward a vibrant life. And getting familiar with what fermented foods for gut health can be incorporated into your day-to-day diet can make a world of difference.

    So when you’re ready to take your health and knowledge to the next level, Mindvalley has the Certified Nutrition Coach program waiting for you. You’ll learn from Naveen Jain, the founder of Viome, and his team to discover the what, why, and how to improve and maintain nutritional health.

    What’s more, the program will also help you empower others to achieve their health goals, too. So step into this transformative experience and inspire greatness in everyone around you.

    —
    Images generated on Midjourney.

    Tatiana Azman

    Source link

  • An Expert-Backed Gut-Healthy Breakfast Guide to Start Your Day Off Right

    An Expert-Backed Gut-Healthy Breakfast Guide to Start Your Day Off Right

    Breakfast, as they say, is an important meal of the day. But have you ever wondered why it’s so?

    For starters, it breaks the overnight fast, kickstarts your metabolism, helps maintain energy levels and alertness, and helps set the mood for the rest of your day. Let’s not forget, of course, that taking in a gut-healthy breakfast equals health benefits—that’s a given. 

    What’ll make a bigger difference is knowing what’s in the food. And it’s this, according to Janelle Connell, RDN, a registered dietitian at Viome, that “is really a key to understanding what that food can do for your body.”

    As you start to learn more about a gut-healthy breakfast and all that it entails, you may just find that the choices you make at the start of each day can be the most impactful decisions for your overall health.

    What Is a Gut-Healthy Breakfast, Exactly?

    Consuming healthy gut foods for breakfast includes nutrient-rich foods designed to support the diverse community of microorganisms in your digestive system. And in this carefully and consciously selected spread are foods that provide the right balance of probiotics and prebiotics to foster a flourishing gut microbiome.

    In fact, Janelle highlights the benefits, backed by research:

    • Metabolic health. Those who skip breakfast often face more metabolic conditions, like elevated cholesterol and blood pressure.
    • Nutrient intake. Those who skip this meal may lack key nutrients like folate, calcium, iron, phosphorus, and vitamins A, B1, B2, B3, C, and D. Also, breakfast is a great time to eat foods rich in fiber—it helps feed the microbes in your gut and promote the production of beneficial metabolites.

    So when you consume something healthy first thing in the morning, it fills you up, for sure. But more importantly, you fuel your body’s complex ecosystem for optimal performance.

    8 Healthiest Gut Foods for Breakfast

    As you enter a new day every day, consider the power players for your morning meal. Here are five top foods to include in a healthy breakfast for gut health:

    1. Yogurt. This is more than a creamy treat; it’s packed with protein to curb your appetite and probiotics to improve digestion and boost your immune system.
    1. Avocado. A spoonful of this fiber-rich fruit can stabilize your blood sugar and keep those sudden snack cravings at bay.
    1. Oatmeal. A comforting bowl of oatmeal provides beta-glucan, a special type of fiber that nurtures good bacteria in your gut and keeps you feeling full.
    1. Smoothies. Blend up your favorite fruits and vegetables with some nut butter and a scoop of yogurt or protein powder for a gut-healthy meal in a glass.
    1. Fermented foods, like kimchi or sauerkraut. Tang and tart may not be flavors that reflect traditional breakfast foods, but these foods are incredibly beneficial to your gut, enhancing digestive health and boosting immunity.
    1. Sprouted-grain bread. Opt for this bread topped with nut butter and banana slices for a crunchy, nutrient-rich start to your day.
    1. Vegetable omelet. This hearty choice brings together protein and fiber.
    1. Chia pudding with berries. Spoon into this delightful pudding, topped with fresh berries, for a gut-friendly treat that’s both nutritious and satisfying.

    These are some of the many foods that can help lay the foundation for a gut that works well with your body, not against it.

    3 Best Gut-Healthy Breakfast Recipes

    Forget those sugar-laden cereals or preservative-packed granola bars. Here are some gut-healthy breakfast recipes you can whip up without the frenzy—and they’re as delicious as they are beneficial.

    If you’re looking for a breakfast smoothie…

    Supercharged Sunrise Smoothie

    Pour yourself a gut-healthy breakfast smoothie, a perfect blend of protein and daily supplements to fuel your active day. And remember, skip the added sugars to keep your gut microbiome in harmony.

    Ingredients
     ½ frozen banana
    1 serving chocolate protein powder
    2 tablespoons organic peanut butter (or nut butter of your choice)
    1-2 cups organic cold-brew coffee
    1 tablespoon organic fair-trade cacao powder
    Handful ice cubes (use coffee ice cubes for more coffee flavor)
    Your Viome Precision Supplements (stick pack and/or capsules)*

    Instructions
    Put all the ingredients into a blender and mix until they’re smooth. A regular blender, a hand blender in a tall cup, or a bullet blender all do the job well.

    Notes
    *Your Viome Precision Supplements are personalized blends tailored to meet your unique nutritional needs, as Viome’s health tests determine. When you join Mindvalley’s Certified Nutrition Coach program, you’ll have access to Viome’s health test, which can determine your gut health and help you receive a customized supplement plan.

    If you’re looking for a quick and easy breakfast…

    Berry Bliss Layered Delight

    Savor a creamy parfait that’s a powerhouse for your gut health diet, blending thick Greek yogurt with a burst of berries. Then, top it off with a sprinkle of flaxseeds and a mix of nuts and seeds for added crunch and nutrition.

    Ingredients
    1 cup plain Greek yogurt
    ½ cup berries, fresh or frozen
    1 tablespoon nuts, chopped
    1 teaspoon chia seeds
    2 tablespoons granola
    ½ teaspoon honey (optional)

    Instructions

    1. Put the yogurt in a glass or bowl.
    2. Add layers of berries, nuts, chia seeds, and a drizzle of honey on top.
    3. Dig in and enjoy!

    If you’re looking for a breakfast recipe for weight loss…

    Sunrise Veggie Egg Bites

    Protein-rich eggs and fiber-filled veggies can help with those inches on your waist as well as improve your gut health. Here’s a recipe you can try:

    Ingredients

    For the veggies
    1 tablespoon olive oil
    ½ cup chopped onion 
    3 cloves garlic, minced
    2 cups chopped broccoli in very small pieces (or asparagus, bell peppers, etc.)
    ¼ teaspoon fine sea salt
    1 ½ cups lightly packed baby spinach leaves, roughly chopped
    ½ cup shredded cheese of choice

    For the egg base
    8 large eggs
    3 tablespoons oat milk
    ½ teaspoon fine sea salt
    ¼ teaspoon pepper

    Instructions

    1. Preheat the oven to 350ºF (~175ºC). Grease a 12-cup muffin tin with nonstick spray and set aside.

    For the veggies

    1. Add the olive oil to a large skillet set over medium heat. 
    2. When hot, add in the onion and cook for about 2 to 3 minutes, until softened. 
    3. Add in the garlic and cook for 30 seconds, until fragrant. 
    4. Stir in the broccoli and salt, and continue to cook for about 3 to 4 minutes, until softened. 
    5. Add the spinach and cook until wilted. 
    6. Remove from the heat, then stir in the cheese. Taste and season with additional salt or pepper as needed.
    7. Evenly distribute the mixture in the prepared muffin pan (the tins should be about ½ way full).

    For the egg base

    1. In a medium-large bowl, whisk together the eggs, milk, salt, and pepper until smooth and well combined.
    2. Pour the egg mixture evenly over the veggies in the muffin tins, filling them about ¾ of the way full. 
    3. Bake for 15 to 20 minutes, until the centers are set and only jiggle just a tad if you give the pan a gentle shake. Keep an eye on the muffins closely, as they can go from cooked to overcooked quickly!
    4. Let cool for 10 minutes, then run a butter knife around the edges if needed to help loosen. 
    5. Enjoy immediately, or transfer to a wire rack to cool.
    A plate of veggie egg bites for a gut-healthy breakfast

    Ask the Expert: Common Gut-Healthy Breakfast Questions Answered

    The topic of gut health can leave you with a few questions. Turning to the Viome experts, here are answers to common queries about a healthy gut breakfast.

    1. What are some gut-healthy breakfast foods for weight loss?

    For a weight-conscious morning routine, here are some great options that Janelle lists:

    Yogurt is a fantastic option. It’s creamy, filling, and packed with protein. Plus, it contains probiotics that are essential for your immune health and can aid in weight control.

    Avocado is also a smart choice. This fruit is rich in dietary fiber and healthy fats, which help you stay full longer and keep blood sugar levels stable.

    Unsweetened oatmeal is another ally. It’s loaded with beta-glucan, a fiber that boosts friendly gut bacteria and prolongs fullness. Add fruits and nuts to enhance its value.

    And lastly, smoothies—they’re versatile. Just mix in leafy greens and fresh fruits, along with nut butter or protein powder. This combination offers a wealth of fiber, fats, proteins, and vitamins, all of which are beneficial for your gut health and weight management.

    2. What foods should I avoid for a gut-healthy breakfast?

    Understanding what to eat for breakfast for a healthy gut means steering clear of certain foods:

    • Foods with added sugar. Eating foods high in sugar can promote the growth of harmful bacteria in the gut and contribute to inflammatory activity. Avoid foods with added sugar, like flavored oatmeal, cereals, or flavored yogurt. Opt for unsweetened versions, and if needed, add fresh fruit for sweetness. 
    • Refined grains refer to grains that are not whole grains. These grains have been processed to remove parts of the grain that contain fiber and many of the nutrients.
    • Processed meats such as bacon, sausage, and ham. These meats often contain preservatives that are harmful to microbes in the gut. What’s more, the consumption of processed meats has been shown to promote the production of harmful substances by gut microbes that are associated with inflammation and poor gut lining health. 

    Ultimately, avoiding these foods is an essential move to restore gut health and support your body’s overall wellness.

    3. How do I know if my breakfast is gut-healthy?

    Assessing the gut health of your breakfast is simpler than you might think. Janelle recommends asking these two important questions:

    1. Is your breakfast made up of whole foods? “A whole-foods meal that avoids foods that are processed or contain preservatives is ideal for building a healthy gut,” she explains. “Ultra-processed foods like sweet cereals, toaster waffles, and pastries often contain harmful additives, colors, and preservatives that can hurt the diversity of the gut microbiome and promote inflammation.”
    1. Does your breakfast contain at least two sources of fiber? “Fiber feeds our gut microbes and helps strengthen our digestive tract. Starting your day with high-fiber foods also helps keep you full longer,” she adds. “Examples of breakfast that contain at least two high-fiber foods are unsweetened oatmeal topped with blueberries and whole grain toast topped with avocado.”

    4. What are some gut-healthy breakfast foods for kids?

    As a parent, you’re the guardian of your child’s health, and breakfast is your ally in this daily mission. The best foods for gut health are those that pack a punch of fiber and nutrients, like:

    • Foods rich in fiber, like fruits, vegetables, legumes, grains, nuts, and seeds.
    • Natural sources of prebiotics and probiotics, like bananas, apples, sauerkraut, and yogurts with live active cultures.
    • Plenty of water to promote normal bowel movements and digestive function.

    The bottom line is, opting for these whole foods over sugary, processed ones can significantly benefit their gut-brain connection.

    Make a Change, Create an Impact

    Breakfast may be an important meal of the day. But what’s more important is choosing foods that do justice to your gut and, consequently, your overall well-being.

    You can learn more about making healthy changes to your dietary lifestyle. It’s what Mindvalley’s Certified Nutrition Coach program is all about. 

    With the founder of Viome, Naveen Jain, and his team to guide you, you’ll explore the world of precision nutrition, learn to make informed choices for longevity and mental clarity, and discover how to weave this cutting-edge approach into your professional practice for transformative health outcomes.

    But the thing is, this isn’t just about your path toward wellness—it’s about inspiring and guiding others to do the same. Because when you step into your greatness, you give others permission to do the same.

    Welcome in.

    —
    Images generated on Midjourney.

    Tatiana Azman

    Source link

  • 5 Ways to Greatly Improve Your Gut Microbiome—and Your Health

    5 Ways to Greatly Improve Your Gut Microbiome—and Your Health

    Mood swings are often blamed on hormones. Weight fluctuations on lifestyle. Sleep deprivation on late-night binges on Netflix.

    What you may be unaware of is that there’s an unseen world inside you that influences all these factors. Nestled within your digestive system, this complex ecosystem is known as the gut microbiome. And it has a say in everything, from your emotional state to your waistline. 

    The kicker? Understanding this collection of microbes can be your secret weapon for a healthier, happier life. 

    What Is Gut Microbiome?

    There’s a vibrant community of trillions of bacteria and other microbes that reside in your digestive system—this is your gut microbiome. These tiny organisms work together to help digest food, produce vitamins, and keep your body functioning well.

    It’s “the largest and most diverse microbiome in our bodies,” explains Hilary Keiser, a biochemist and supplements expert at Viome. And here are the main members to note:

    • Bacteria cells are the most abundant and well-studied members of your gut community. They help with everything from digesting food to producing vitamins.
    • Viruses and bacteriophages are not your typical harmful viruses. Bacteriophages specifically infect bacteria and can regulate their populations, maintaining a balanced gut environment.
    • Fungi include yeasts and molds. While not as numerous as bacteria, they do play a part in keeping your gut balanced.
    • Archaea are less common in the gut but are known to help with the digestion of complex carbohydrates.

    Not only are these organisms hard at work for you, but they’re also unique to each person. Indeed, the human microbiome is as individual as the fingerprint. 

    The thing is, it doesn’t just influence digestion or nutrient absorption. These microbiota also shape the gut-brain connection, playing a pivotal role in your overall well-being.

    How Does It Affect Your Body?

    The gut microbiome plays a role in digestion and nutrient absorption. It also impacts your immune system, emotional well-being, weight, behavior, and how you socialize with other humans.

    So, how does this all work? According to Dr. Grant Antoine, a naturopathic physician at Viome, the gut microbiome produces metabolites that serve as chemical messengers for our bodies. 

    “Microbe activity can change in response to diet, which can result in different messages being sent,” he explains. “Ultimately, the messages they send affect everything from how our nervous system works to how we metabolize sugars and fats.”

    Research shows that it’s not solely centered around your genetic inheritance; rather, it’s based on your daily life. One study, for instance, involving over a thousand individuals from diverse genetic backgrounds reveals that factors like diet, household environment, and even medications play a larger role in shaping this internal ecosystem.

    And so, by making mindful choices in your daily habits, you have the power to steer your digestive health in a positive direction.

    What Are the Benefits of a Healthy Gut Microbiome?

    Here’s a list that captures the essence of a thriving gut microbiome:

    • Enhanced digestive efficiency. It helps break down complex foods, making digestion smoother and reducing issues like bloating and constipation.
    • Boosted immune function. It plays a crucial role in shaping our immune response, helping to fend off pathogens and reduce the risk of infection.
    • Mood regulation. There’s a strong link between gut microbiome and mental health, with a balanced microbiome contributing to lower levels of stress and anxiety.
    • Weight management. It can help regulate metabolism and may be a key factor in maintaining a healthy weight.
    • Reduced inflammation. It can reduce systemic inflammation, which is linked to numerous chronic diseases.
    • Improved nutrient absorption. It helps extract and absorb vital nutrients from food, contributing to overall nutrition.
    • Support for chronic disease management. Conditions like diabetes and heart disease can be better managed with a healthy gut microbiome.
    • Skin health. The gut-skin axis suggests that a healthy gut can lead to clearer, more radiant skin.

    Remember, these benefits are intertwined with not just the presence of these microorganisms but also their balanced interactions within your body.

    A man with his hands on his stomach

    How Does Your Diet Influence the Gut Microbiome?

    It should come as no surprise that what you put on your plate can dramatically affect your digestive health. And yes, some foods are better than others for maintaining a well-balanced gut.

    Before you panic about giving up your favorite treats, here’s the good news: You don’t have to drastically change to a gut microbiome diet overnight. Small, sustainable changes can make a world of difference.

    Best and worst foods for microbiome

    Kicking off your quest for a happier gut is simpler than decoding the latest diet trend. Let’s break it down—straight from Dr. Antoine’s playbook:

    Best foods for the gut microbiome:

    • Fruits
    • Veggies
    • Herbs
    • Nuts and seeds
    • Whole grains

    Worst foods for the gut microbiome:

    • Highly processed foods
    • Fast foods
    • Packaged foods

    Switching from processed to fresh can flip the script on your digestive health. As you start to incorporate the best foods for gut health, remember that this isn’t just about your stomach—it’s setting the stage for a sound mind, too.

    The secret to your mood swings and anxiety might be hiding in the microscopic world of your gut microbiome. This bustling hub of bacteria within your digestive system has the power to influence your brain, affecting everything from your daily mood to your stress levels.

    The science is clear: the gut microbiome communicates with the brain using some of the same chemicals that our nerve cells do. Research suggests that these microbes can produce neurotransmitters, which are key players in regulating our moods and emotions.

    It gets better. Forward-thinking scientists are now examining how tweaking the gut microbiome could revolutionize mental health treatment. Instead of relying solely on traditional medications, they’re considering probiotics as potential mood regulators.

    Understanding this gut-brain dialogue opens up exciting possibilities for managing mental health. By nurturing your gut microbiome, you’re essentially killing two birds with one stone—taking care of your digestive health and mental well-being.

    5 Easy Ways to Improve Gut Microbiome, According to Experts

    Learning how to improve gut microbiome can be the key to shifting from frequent health concerns to sustained vitality. 

    So what are some steps you can take? Here are some suggestions from Dr. Antoine.

    1. Eat plenty of plants

    Incorporating a variety of plants into your diet enriches your gut with essential fibers, nutrients, and vitamins crucial for a balanced microbiome.

    These immunity-boosting foods pack a punch of prebiotics—the food that your gut bacteria feast on to thrive. So aim for at least 30 different plant-based foods per week, from crisp kale to sweet blueberries, to support a robust gut microbiome.

    2. Choose more whole, unprocessed foods

    Whole, unprocessed foods are the champions of gut health. Unlike their counterparts, they come without a list of artificial ingredients that can confuse and disrupt your digestive system. 

    By choosing foods in their natural state, you’re providing your body with the pure, unadulterated goodness it needs for optimal gut function.

    3. Reduce sugar and saturated fats

    Sugar and saturated fats are the culprits behind many gut health issues. They can lead to an imbalance in your gut bacteria, favoring those that trigger inflammation over those that promote health.

    Cutting back on these can help maintain a balanced gut microbiome, making you feel more energetic and possibly even contributing to weight loss.

    4. Add fermented foods to your diet

    Fermented foods are nature’s own probiotics. Yogurt, kefir, sauerkraut, and kombucha are bursting with beneficial bacteria that can colonize your gut and improve its health.

    By integrating these into your daily meals, you’re directly depositing live cultures that can enhance digestive health and bolster your immune system.

    5. Be mindful of medication and alcohol use

    Medications and alcohol may be a part of our lives, but they also have the power to disrupt your gut microbiome. Being mindful of their use—and limiting them where possible—can help preserve the delicate balance of your gut bacteria. 

    Now, if you’re considering supplements or making significant dietary changes, it might be wise to take a gut microbiome test first. This can provide a clearer picture of your gut’s current state and help tailor your approach to gut health.

    Frequently Asked Questions

    Undoubtedly, the journey to restore gut health begins with understanding how to fix your gut microbiome. And such an intriguing topic is bound to raise questions.

    With the help of Dr. Antoine, here are answers to commonly asked ones.

    1. What are the symptoms of dysbiosis?

    “Dysbiosis can mean a lot of things and present itself in very different ways. But for your average individual gut microbiome, dysbiosis can increase gas, bloating, and indigestion.

    It might even promote constipation or diarrhea. Other signs could be fatigue, decreased mental clarity or focus, as well as difficulty controlling blood sugar and losing weight.”

    2. What is the connection between the gut microbiome and the immune system?

    “The gut microbiome is integral to the proper development and function of the human immune system. Microbes help educate our immune system and send signals that can upregulate or downregulate immune cell activity, which influences how we respond to infections or inflammatory triggers. 

    Remember that the gut is wrapped in immune tissue and is constantly being monitored, so microbial activity has a significant impact on our immune system.”

    3. What is the connection between the gut microbiome and weight loss?

    “Because all of the food we eat must be filtered through the gut microbiome before it makes its way to our body, microbes have a tremendous impact on how we metabolize macronutrients like carbohydrates, proteins, and fats. The ultimate effect is an increase or decrease in our metabolism, which in turn can impact how well we gain or lose weight. 

    This is also why individuals can have very different responses when eating the same foods. One individual might see a low spike in their blood sugar, while another may see an exceedingly high spike in their blood sugar. This can impact how efficient we are at losing weight. 

    In addition, because of the impact on the immune system, the gut microbiome can impact levels of inflammation, which have been shown to promote weight gain and obesity.”

    A man and a woman sitting at a table with foodA man and a woman sitting at a table with food

    Great Change Starts With You

    The reality is, your gut microbiome influences your hormones, lifestyle choices, and even those late-night Netflix binges. By understanding how to keep your gut healthy, you’re on the path to a healthier life overall.

    But this is just the beginning. Imagine taking the next step with experts like Naveen Jain, the founder of Viome, and their team as your guides. 

    Explore the transformative experience of the Certified Nutrition Coach program at Mindvalley, where you’ll not only deepen your knowledge of your own health but also gain the tools to help others transform their lives.

    After all, when you make a change for the better, you inspire others to do the same. And their change, like a domino, inspires more.

    So take that step and let your change do the talking.

    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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