9 clean eating rules for beginners | improve gut health & glow up from the inside-out ✨

✨ 9 clean eating habits to improve gut health ✨
Hello my loves! I hope you're all doing well ♥
Today I am super excited to dive into one of my favorite topics: gut health!
I've been struggling with leaky gut for a very long time and, after doing tons of research, reading books and listeing to podcasts, I have finally managed to have it under control!
So, I'm super hyped to share with you the 9 essential healthy eating habits that transformed my gut health 🌟 let's eat clean together and glow up from the inside out! ✨
Here are the time stamps of the video:
00:32 Tip 1: Cut out ultra-processed foods
02:14 Tip 2: Adopt an anti-glucose spike diet
04:59 Tip 3: Cut out polyunsaturated oils from your kitchen
06:25 Tip 4: Reduce sugar consumption
07:20 Tip 5: Consume lots of non-digestible carbohydrates (aka fiber)
07:56 Tip 6: Minimize pesticide exposure
09:12 Tip 7: Minimize hormones + antibiotic exposure
10:01 Tip 8: Spend time in nature
10:33 Tip 9: Listen to your body
Let's connect ✨
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Additional Resources:
📚 Gut Health Books: "How Not to Die", "Genius Foods"
🎧 Gut Health Podcast Episodes:
- shorturl.at/jIJRZ (On Purpose with Jay Shetty)
- shorturl.at/hoMWZ (Huberman Lab)
- shorturl.at/eyM01 (The Diary of a CEO)
🎬 Documentary: "Hack Your Health: The Secrets of Your Gut"
📚Research papers:
- Hormonal residues in chicken and cattle meat: A risk threat the present and future consumer health (Kamali & Sharkawy, 2023)
- Ultra-processed Foods and Cardiovascular Diseases: Potential Mechanisms of Action (Juul et al., 2021)
- Consumption of ultra-processed foods and health status: a systematic review and meta-analysis (Pagliai et al., 2020)
- Association of ultra-processed food intake with risk of inflammatory bowel disease: prospective cohort study (Natural et al., 2021)
- Consumption of ultra-processed foods is associated with depression, mesocorticolimbic volume, and inflammation (Contreras-Rodriguez et al., 2023)
I'd love to hear your thoughts! Which tip resonates with you the most? Do you have any additional tip to share? Let's discuss! 💬
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[@everglowspace]

Do you have any additional gut health tips you would add to the list? ✨

[@hannahcr4300]

eat more fermented foods!

[@everglowspace]

oh yes that's a really good one! thank you so much for sharing ♡

[@Knkjapancore]

Wow interesting, didn’t know about it:)

[@manfantasy1400]

always outstanding

[@everglowspace]

Thank you so much 🥰