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dauert 3 Minuten00:00:00 And I just want to start giving a very short introduction to myself as well, so that you know who I am and why I know all these things about the gut and also fertility. So I have a PhD in biomedicine where I have done a lot of research about the environment in the gut and what happens during development of different gut diseases. in the gut and what happens during development of different gut diseases. So I have really dived deep into the gut for many years and I have been doing
00:00:38 research at the university for six years in total. Besides that, I also have a personal story of amenorrhea. So that is the absence of the menstruation which I experienced when I was around my mid-20s around my mid-20s and also my sex hormones were very low. And the only help that I could get from the public healthcare system was that
00:01:12 they could give me some estrogen. But I didn't want that because I wanted to solve the root cause of my problem and I wanted to find out what are the reasons behind my low hormones and what can we do to find out what are the reasons behind my low hormones and what can we do about it. So I knew that I had to find an explanation and a solution for myself and
00:01:40 during this journey, I gained so much knowledge. I learned a lot about hormones, the menstrual cycle and also how it's connected to nutrition and to lifestyle. And during approximately three to six months, I got my period back and today my And during approximately three to six months, I got my period back and today my hormone
00:02:01 levels are very good. But this interest in hormones and especially also how we as women are affected by our changing hormone levels, it is still there. And because of that, I actually also have a lot of clients coming to me due to different hormonal problems. I also do a lot of hormone testing on women to get like a deeper understanding
00:02:24 I also do a lot of hormone testing on women to get like a deeper understanding of what actually happens with the hormones in their body and how we can solve their specific problems. So this was just briefly to tell you, besides knowing a lot about the digestion and gut health, I also have a broad understanding of hormones in our cycle and so on. And therefore, I also know like the connection between the gut and the
00:02:58 fertility. So today we are going to dive deeper into gut health and digestion because it's So today we are going to dive deeper into gut health and digestion because it's very important for fertility. I will tell you about that in a moment. So our digestive system is a long process that involves a lot of organs and big parts
00:03:19 of the body as is illustrated on this picture. So the foods enters the body through the mouth and then it goes all the way So the foods enters the body through the mouth and then it goes all the way down through the digestive tract and then leaving the body as stool. So I don't want to dive deep into this long and huge process. But one thing I want to mention is that in our digestive system, we have more than 100
00:03:54 trillion microorganisms. And this is what we call our gut microbiota. And this is what we call our gut microbiota. Maybe you heard about it already. So our gut microbiota, it helps with a lot of things. And I will not tell everything here. But these microorganisms in our gut, they help us digesting food that our body are not
00:04:21 capable of digesting itself. And that is something like fibers. Then they also have an important influence in controlling inflammation in our Then they also have an important influence in controlling inflammation in our body. They also affect our immune system, our hormone balance and nervous system. And all of this also has an influence on fertility, which I will explain more about now.
00:04:49 So first of all, I want to talk a bit about why is it that reproduction is not something that everyone can do all the time? that everyone can do all the time? I mean, Aaron, we build to reproduce. So why do a lot of people experience problems? And when we think about it, then reproduction is actually not something your body needs
00:05:17 to do, needs to do to function and for you to survive. So this means that there are other things that are more important for you if the resources are not there for other things. are not there for other things. So it's also a system that is easily put on pause and shut down if something is not as it is supposed to be.
00:05:45 And I often see that problems with gut health and digestion can lead to lack of resources to make sure that the reproductive system is running as it should. to make sure that the reproductive system is running as it should. So some of the things that are important or some of the things that affect, sorry, I think I still have some problems with this power bond show. But it's starting automatically, but if it continues, I will just keep it like
00:06:26 that. And then, yeah, so we will just go from here so you can just ignore the pop-ups And then, yeah, so we will just go from here so you can just ignore the pop-ups and then I will just take them one by one. So I think we should talk about how the gut and the digestion can influence fertility. And then, of course, we also will go deeper into later.
00:06:48 So what can you then actually do? So digestion is very fundamental and extremely central for our general health. So because one important function of our digestion is to digest the food that So because one important function of our digestion is to digest the food that we eat and then absorb the nutrients and energy to distribute to the rest of our body. So if this process is not working optimally, then we also do not get all the important
00:07:19 things from our food delivered around our body where we need them. And this can affect then all the systems in our body, like our endocrine system And this can affect then all the systems in our body, like our endocrine system that is secreting hormones, also the sex hormones, and also the reproductive system. And this is why the digestive system has such a big influence on fertility. So let's put some words on how this unhealthy gut and bad digestion can negatively have
00:07:55 negative consequences on our fertility. So first of all, a bad gut microbiota and an irritated gut can lead to chronic So first of all, a bad gut microbiota and an irritated gut can lead to chronic low-grade inflammation, and this can affect hormones. It can also affect the quality of eggs and sperm. It can affect ovulation, the implantation of the egg, and also the development of the
00:08:19 placenta. Then a bad gut microbiota can reduce the ability to absorb nutrients that are important for the fertility. So that could be folate, omega-3, zinc, selenium, calcium, iron, could be the d So that could be folate, omega-3, zinc, selenium, calcium, iron, could be the d ivitamine and also different antioxidants.
00:08:41 Then digestive problems like pain and other digestive issues, they can lead to stress and anxiety, which can also affect your fertility negatively. and anxiety, which can also affect your fertility negatively. This is both relevant for women, but also men, where it can also affect the spermatogenesis, so that is the sperm cell development. Then there are certain bad microbes that are associated with higher levels of
00:09:19 oxidative stress, and what is that? So oxidative stress, it's when we have too many toxic free radicals in our body So oxidative stress, it's when we have too many toxic free radicals in our body , and we don't have enough antioxidant capacity to protect us against this. And this can also influence both fertility in women and men. Then a bad gut microbiota and permeable gut, which is also called leaky gut,
00:09:51 can increase the risk of metabolic diseases, so that is something like insulin resistance, and this and this can also affect sex hormones and fertility also for both women and men. And then finally, dysbiosis, which is an unfavorable distribution of gut microbes. This can affect the quality of sperm and also egg.
00:10:24 So this was just a list of different things that can actually affect fertility, and that makes it very clear to see how these things are connected. makes it very clear to see how these things are connected. So then I also think we should talk a bit about an unhealthy gut and digestion, because it can actually show up in many different ways. So you can experience symptoms directly from your gut and your digestive system
00:10:52 , so that could be pain, it could be constipation, diarrhea, or it could also be constantly changing stool constantly changing stool consistency, like alternating between hard stool and do stool. It can also be bloating and gas, flatulence, reflux, and nausea. And then just to, oh yeah, maybe I should clarify that when I say constipation, for instance,
00:11:26 I don't talk about if you are constipated two days during the last year, I don't talk about if you are constipated two days during the last year, because this can happen without being a danger signal, but just something you maybe have eaten a bacteria you got or something like that. So I mean, if you have symptoms that appear daily or maybe weekly or monthly, so it's
00:11:50 constantly coming back, or maybe it's even there all the time. Then there are also symptoms that can be a sign of an unhealthy digestion, and Then there are also symptoms that can be a sign of an unhealthy digestion, and this is due to also what we talked about in the beginning, that our digestive system is connected to many other systems in the body. So for instance, if you cannot fully absorb nutrients from your diet, or maybe
00:12:21 you cannot efficiently get rid of toxins and waste products, then it will also have consequences for the rest of your body. rest of your body. And some of these symptoms is food allergies, skin problems, so that could be acne, eczema, psoriasis, ocea, then it's a lack of nutrients, PMS could be joint pain, often
00:12:47 feeling headaches or migraines, hormonal imbalances, inflammation in the body. It could be feeling tired, fatigue all the time, or maybe after eating, then it It could be feeling tired, fatigue all the time, or maybe after eating, then it could be brain fog or mental issues, so there are a lot of research showing how the gut microbiota can have an influence on things like Alzheimer's, dementia, depression, and
00:13:18 anxiety. So these symptoms are of course very general, and they can be a result of many different reasons. So they can also appear without you having a bad digestion, but I just very So they can also appear without you having a bad digestion, but I just very often see them related to problems and imbalances in the gut.
00:13:38 So they could be an indication that maybe you should give your digestion some extra focus, at least it will never harm. And yeah, I mean whether you have a problem or you don't have a problem. And many people they have at least something they could do better for their And many people they have at least something they could do better for their digestion. But yeah, what is common for all these symptoms is that there are signals from
00:14:07 our body that something is not like it should be. So there is a kind of imbalance, a dysfunction, and you should find it and solve it. Yeah. So then we of course need to talk about things that you can do to strengthen your gut health and your digestion, and thereby in this case also support your fertility in the
00:14:28 and your digestion, and thereby in this case also support your fertility in the best way. So this is advices that you optimally should follow no matter if you have a good or if you have a bad digestion, but if you have a bad digestion then following these symbol advices can minimize and maybe even actually eliminating your problems. So let's go through them.
00:14:59 So let's go through them. So the first one I call it a rainbow. And by that I mean that you should make sure to eat all the colors of the rainbow because it's very important for our gut microbiota to eat a very tired and we get a lot of polyphenols, a lot of antioxidants from vegetables and fruit. So eating a very a diet supports the diversity of the gut microbiota.
00:15:27 So eating a very a diet supports the diversity of the gut microbiota. So that is like the variation and abundance of the healthy gut microbes. Some studies show that this is highly associated with health and there's a lot of evidence on this one. So usually I say that you should eat approximately 25 to 30 different vegetables and fruits per week and where you get around all the colors.
00:15:58 week and where you get around all the colors. So the main part should be vegetables but please also eat fruit they are also super healthy. So a little challenge for you. Try to count how many different vegetables and fruit you eat throughout the week by writing it down and you could do it like I show here in this one where you just write
00:16:29 down for each day and each week and then you count in the end of the week. down for each day and each week and then you count in the end of the week. So do you reach around 30 then that is very good. Maybe you also realize that you are very far from the 30 and then you are now aware and it's a good time to start implementing more variability in your fruit and vegetables and I would highly recommend doing this because it's possible to eat a very healthy
00:16:57 I would highly recommend doing this because it's possible to eat a very healthy diet and get a lot of vegetables every day but if you're eating the exact same vegetables every single day then you could also really improve something by putting some more variability into your diet. And then as a last comment you should make sure to get a minimum of 600 grams
00:17:27 of vegetables and fruit on a daily basis. and fruit on a daily basis. There are a lot of studies showing that a higher intake of fruit and vegetables it increased or sorry decrease of course the all course mortality. Yeah, the next one. You need to make sure that you are getting enough fibers.
00:17:53 So fibers are important for a good gut health and they act as prebiotics which So fibers are important for a good gut health and they act as prebiotics which are something that are really feeding our good and healthy gut microbes. As I mentioned in the beginning we are not able to digest fibers from our diet ourselves but our gut microbes do this for us. So this is also one of the reasons why they are so important and they are a big
00:18:26 part of us they have to be there and they are really helping us. us they have to be there and they are really helping us. So when these gut microbes they eat through these fibers they produce by products and these byproducts are really good for us in our health both directly in our gut but actually also in the rest of our body.
00:18:53 And then a high fiber intake also increases the diversity of our gut microbes which we which we talked about already in the beginning and how important it is for our general health. So some good sources of fibers are vegetables and fruit but it's also whole grain legumes, nuts and seeds.
00:19:20 Then you should try getting a minimum of 25 to 30 grams of fibers on a daily Then you should try getting a minimum of 25 to 30 grams of fibers on a daily basis. Then there are also some other things to be aware of because if you are not used to eating fibers then your body might react to suddenly getting a lot of them. So if you go from zero to 25 grams daily then it might give you some problems and some pain.
00:19:52 So your body are not used to all these fibers and maybe it doesn't even have the capacity the capacity and the right gut microbes to digest these fibers. Because of certain gut microbes are not used and they are not fitted in your gut then they will disappear and if this is the case then it will be a good idea to slowly and gradually
00:20:22 implement these fibers into your diet. So always feel what feels good in your body and listen to your body. So always feel what feels good in your body and listen to your body. Then some people also react even more to fibers and they produce a lot of gas. They get bloated, they have pain and maybe they feel uncomfortable. So this could be people with something called SIBO so that small intestinal bacterial overgrowth and this means that you have an overgrowth of bacteria in your small intestine.
00:20:53 and this means that you have an overgrowth of bacteria in your small intestine. So it's not necessarily bad bacteria but they are just the wrong place and there are too many of them. So in general our gut microbes they should be in the large intestine whereas in the small intestine we shouldn't have a lot of microbes. But if too many microbes they pass back into the small intestine then they will
00:21:28 start processing the food here and this food is not fully digested yet. the food here and this food is not fully digested yet. And then this will of course disturb the digestion and the processes that are supposed to happen here in the small intestine. So that is something like absorption of nutrients from the diet and we definitely don't want
00:21:52 that to be disturbed. And we don't even want anything in our digestion to be disturbed. And we don't even want anything in our digestion to be disturbed. So if you experience a lot of gas, bloating, pain when you eat all these fibers then you should be a bit more aware. So maybe you should also slowly gradually implement fibers into your diet but if that
00:22:15 doesn't help then you maybe need to get control of your gut imbalance and your potential SIBO or you are able to eat all these fibers. So maybe you need to completely avoid fibers for a period but maybe you also So maybe you need to completely avoid fibers for a period but maybe you also need to do other things. So here we'll recommend you to find help like, find some help to get your
00:22:40 problem solved and of course you're always welcome to contact me. The third one is I would recommend you to get some probiotics, the best ways to get it through your food. So these probiotics are living organisms and when you eat them they are So these probiotics are living organisms and when you eat them they are transported all
00:23:04 the way through your digestive system. And then through this process they have a lot of benefits for your digestion and just you in general. So they strengthen your gut barrier and your mucosa and the transporter food through your digestive system, they also help with that. And then they also find bad bacteria and they have a really positive effect on
00:23:29 And then they also find bad bacteria and they have a really positive effect on your immune system. So fermented foods are very good sources of probiotics and studies show that fermented food increase the diversity and it also decrease inflammation in the gut. Some examples of fermented foods are yogurt natural. So be aware of getting the natural one and not all the flavored ones because
00:23:58 So be aware of getting the natural one and not all the flavored ones because they are full of sugar. That's also one of the points I will mention later. Then also kiffia, sauerkraut, kimchi, tempeh and miso. You can also consider taking a probiotic supplement but remember that food is always the most important.
00:24:24 So you cannot just eat unhealthy food and then just add some supplements on top So you cannot just eat unhealthy food and then just add some supplements on top of that. Your body needs real healthy food and will recognize they will absorb and utilize the vitamins and minerals better from real food than from supplements. So that's very important. So food first and then you can add supplements in specific periods to support.
00:24:52 So there are a lot of different supplements and in this case specific types of probiotics probiotics and they all have different effects. Sub can be more specific than others depending on which symptoms you experience . But some examples of probiotics that you can try out because sometimes you really need
00:25:17 to try it as you really need to try different ones before you find someone that is really good for you. But some examples I could mention is a broad spectraed probiotics with lactobac But some examples I could mention is a broad spectraed probiotics with lactobac illus and bifidobacteria. It could be bacillus coagulants or other bacillus strains.
00:25:38 Bacillus raminosis, GG and sacrumuses, poulari. Then it's very important to get enough omega-3 fatty acids, especially EPA and DHA which are found in fish oil. are found in fish oil. So they have anti-inflammatory probiotics. They lower inflammation in the digestive tract and in general in the body. Besides that they also contribute to the maintenance of the gut barrier,
00:26:16 integrity and function. They also improve the diversity, the immune system and produce a lot of different digestive foods. So I cannot recommend any specific products here only in one to one sessions. So I cannot recommend any specific products here only in one to one sessions. But I need to say that there are a lot of bad products on the market. So it's important to pay a bit attention on finding an omega-3 product of high
00:26:48 quality. So I would say always avoid capsules because typically they have lower amounts of EPA, DHA and also omega-3 in general. DHA and also omega-3 in general. And also when the oil is in a capsule you cannot really taste it. And by that you don't have any guarantee of the quality of the oil. So fish oil should not smell or taste badly of fish.
00:27:22 If it does that it means that the fatty acids are oxidized and then I would never eat oxidized omega-3 fatty acids. omega-3 fatty acids. So I think this is an important like get a liquid oil. Then you should be aware of getting a broad-spectored oil where the whole fish is used. So avoid these oils that are made only of liver.
00:27:48 And are you pregnant or when you are getting pregnant? You should also anyway stop eating liver oil because they are high-inviting in A. And then I will also recommend that you get omega-3 from cold water fish and And then I will also recommend that you get omega-3 from cold water fish and not from hot water fish. Like anchovies, I'm not sure I pronounced it correct but I hope you understand
00:28:15 me, the small fish. Because they typically have a higher amount of omega-3, the cold water fish of course. So unfortunately if you follow these advices it doesn't leave a lot of products So unfortunately if you follow these advices it doesn't leave a lot of products on the market.
00:28:35 But if you want more specific guidance you are more than welcome to contact me in a setting where I can better guide you to a specific brand I would recommend. Then make sure to be well hydrated. This supports a good digestion, a good gut function and peristalsis. This supports a good digestion, a good gut function and peristalsis. So that is like the movement of food through your digestive tract. Remember to drink water, tea and coffee.
00:29:12 Last mentioned in appropriate amounts because of the coffee. So yeah it's water products, it's not lemonade and soda, pure water without any sugar added. Then studies show that the gut microbiota is positively affected by having an Then studies show that the gut microbiota is positively affected by having an adequate water intake when you compare to individuals who in general get too little water.
00:29:45 Then if you think that could be delicious you could also get your water through tea made of different herbs that are also having a really good effect on your digestive system that could be peppermint, fennel seeds, caraway seeds, aniseet, chamomile and that could be peppermint, fennel seeds, caraway seeds, aniseet, chamomile and mariigolds. You can also blend all of these together and then you can drink them together
00:30:11 in a cup of tea. Then I guess it's not a big surprise but smoking and alcohol have a really bad effect on your gut and digestion and just your health in general. So therefore you need to limit both of them. So therefore you need to limit both of them. The good thing is that when you get pregnant you anyway need to stop both
00:30:36 things so better get started now. Are you a man then your sperm quality is also negatively affected by alcohol and smoking. And also another important thing is that if you already have kids or if you're planning to then you should be aware of your smoke or if you wave or if you take snuff I to then you should be aware of your smoke or if you wave or if you take snuff I
00:31:03 think it's called in English or if you eat this nikutsin gum then the nikutsin will actually get through your skin so it will get out through your skin and it will also be on your clothes. And this means that you can actually transfer it to the pregnant wife then to the embryo and also to the baby when it's born and then you even have even better access
00:31:29 when you when you hold your child. So in my opinion smoking should be acquitted immediately and it's not only for the women it's also a man who has a huge responsibility. But if we go back to digestion and the gut health so what does alcohol and smoking actually
00:31:51 do. So it destroys the integrity of the gut barrier just to quickly explain this then we want our gut to be quite closed. gut to be quite closed. So it only permits small particles to get transferred from our gut barrier and out in our bloodstream.
00:32:11 So what we have in our digestive system that is something that comes from the outside. And we don't really want anything from the outside to get access to our body if it's not supposed to be there and to get access. not supposed to be there and to get access. That is why we want our digestive system to be quite closed. But if this integrity and mucosa is too permeable then it will also allow
00:32:41 bigger particles to move into our body where it's not supposed to be and this might also cause some problems. Then it also disturbs the gut microbiota it reduces the diversity and create inflammation inflammation in the digestive system. So I would say the best is to fully stop or at least limit both things.
00:33:12 If you really enjoy a glass of wine once in a while then this pressure is of course also it also has a big value on you and your health. And that's of course also an important thing. I mean being too restrictive can also be unhealthy. I mean being too restrictive can also be unhealthy. Maybe you could find another way to get this pressure or maybe you just drink alcohol in
00:33:37 small amounts. But yeah for smoking I would say it doesn't have any good things. It's really one of the worst things you can do. One thing is also to limit your intake of processed and sugary food which can One thing is also to limit your intake of processed and sugary food which can sometimes be very hidden in products and also even being products that you maybe don't think about
00:34:09 have sugar in it. High amounts of these products have a negative effect on the gut microbiota. They favourise the growth of bad microbes in the gut and they reduce the growth of the good microbes. So this means that they reduce the diversity and then they can also affect the So this means that they reduce the diversity and then they can also affect the gut barrier
00:34:35 and security and also increase inflammation. Then these foods are often low in fibre. We just talked about how important fibres are for our digestion. They can also contain unhealthy additives. They are usually very low in nutrients and they can be very calorie dense and They are usually very low in nutrients and they can be very calorie dense and give very low satiety.
00:35:05 And then of course it's very bad if consumption of these pure foods comes at the expense of nutritious food that are full of fibres and vitamins and minerals and things like that. Then I would say you should make sure to move and work out every day so it's not only the food that we eat that affect our gut and digestion. food that we eat that affect our gut and digestion.
00:35:33 Actually our whole lifestyle does. Once moving and working out every day that's really important for a strong gut microbiota and a healthy and also a regular digestion. Working out and moving on a day basis have a really great influence on our gut function. The barrier and the microbiota reduces inflammation and then it also helps with The barrier and the microbiota reduces inflammation and then it also helps with
00:36:05 the bowel movements so like the transport of the food through the digestive system. I have several clients that have problems with constipation and they don't really have a daily bowel movement or maybe they have a lot of gas or a lot of bloating in the gut. And for many of them just getting some more movement into their day it really And for many of them just getting some more movement into their day it really
00:36:37 helps them. Then you should also make sure to get enough sleep. I would say a minimum of eight hours, maybe even more. So sleep gives rest to the digestion and it's during sleep that we or our body regenerates regenerates and repairs itself and this is why sleep is so extremely important for our body and health.
00:37:10 Lack of sleep it changes the gut microbiota distribution and studies are showing that if you change your sleep patterns too much, like if you go to bed early and waking up early on weekdays and then you have a completely different rhythm in the early on weekdays and then you have a completely different rhythm in the weekends or maybe you have night shifts.
00:37:34 This is something that really destroys your sleep pattern and studies show that this also has a really negative effect on your gut microbiota. Then you should control your stress level so stress has a big influence on your gut health and there is a huge connection between stress and between your nervous system and there is a huge connection between stress and between your nervous system and your digestive
00:38:03 system. Maybe some of you already heard about the gut brain access. So you should make sure to regularly practice relaxing activities that could be meditation, chikung, yoga, breathing exercises. And besides that I will also recommend you spend time in nature, you work bare And besides that I will also recommend you spend time in nature, you work bare foot in
00:38:31 the grass and you also get exposed to the sun every day if that is possible. Because the sun and the divitum in that we produce when we are exposed to the sun, they are both very beneficial for our gut microbiota, both the composition, the diversity but also really our immune system. And then you should do things that you like and which make you happy, which make you smile
00:38:59 make you smile and laugh and make you having fun. And then of course also very important, you need to find the reason for you being stressed. Is there something during your day you can maybe change? Of course we can be busy now and then and this is not something we should be worried about actually short term stress reactions so that could be training cold
00:39:22 about actually short term stress reactions so that could be training cold showers or maybe being in situations that pushes you a bit outside of your comfort zone. So these are really good for you and can make you strong. But it is the long term stress that is a huge problem. And most people experience this kind of stress at work and if you are constantly or too often stressed out then for your own health I will recommend you to consider if
00:39:56 often stressed out then for your own health I will recommend you to consider if something needs to be changed, maybe you even need to find something else to do because the consequences will come later in life if you just keep on continuing. And then I will recommend you to try adding some more resistant starch into your diet and a lot of people don't know what that is.
00:40:26 So resistant starch is a type of carbohydrate that pass undigested through our So resistant starch is a type of carbohydrate that pass undigested through our digestive tract and then all the way down to the large intestine where they feed the healthy gut microbes. They contribute to creating a balanced and diverse ecosystem in our gut and to a healthy
00:40:53 and well functioning digestion. So resistant starch is produced when food with a high content of starch so that So resistant starch is produced when food with a high content of starch so that could be rice, oats, potatoes. The way after heating is cooled down. So then they get more jelly and that is because of this resistant starch. You can also reheat the food again as long as it has been cooled down first.
00:41:27 So despite this reheating most of the resistant starch will still be there. So despite this reheating most of the resistant starch will still be there. So different foods that are high in resistant starch and that you can do this with rice. It's white and sweet potatoes, pasta, oats, legumes. So this is the last one but it's also very important. As I mentioned briefly just before our nervous system and digestive system are As I mentioned briefly just before our nervous system and digestive system are
00:42:05 connected and this means that stress and eating is a very bad combination. So very briefly I want to tell you that our nervous system is divided into two parts. We have this sympathetic nervous system which is also called a fight or flight and this and this system is activated when we act and when we need to be alert and we need to
00:42:37 react fast. So it could be when you present something in front of a big group of people or maybe if you're about to walk out in front of a driving car. So then this system helps to improve your concentration, your focus and your reaction time but it's also this system that too many people have activated too much of time but it's also this system that too many people have activated too much of
00:43:00 the time both at job and at home. Then we also have the parasympathetic nervous system. This is also called a rest and digest and as the name indicates this system ensures that we can digest food probably. So it's very important for your digestion not to be stressed all the time because then
00:43:28 your digestion will not work fully. your digestion will not work fully. It's also important to get our parasympathetic nervous system activated before we eat and before we need to digest and here there are a couple of things that you could be aware of. So first of all make sure to chew your food to an apple sauce like consistency
00:43:52 and do not eat too quickly. Then you should sit down while you eat in quiet surroundings and don't eat on Then you should sit down while you eat in quiet surroundings and don't eat on the go that's not very healthy. Don't do other things when you eat. So no telephone, iPad, TV or anything else.
00:44:15 When you eat you need to be present and you need to focus on eating. Then you could try before every meal to sit down, close your eyes and do some deep breathing deep breathing for two minutes. This helps activating your sympathetic nervous system. Your eating also tries to look at your food, smell it because this will already activate
00:44:45 your digestion by stimulating saliva production. And this saliva in our mouth contains digestive enzymes that are really important for digestion. Then I would say don't drink while eating or 30 minutes before or after eating Then I would say don't drink while eating or 30 minutes before or after eating because this will dilute your digestive fluids like your stomach acid, your digestive enzymes
00:45:10 and they are both really important for digestion. And then don't drink ice cold water from the fridge. So according to Ayurvedic medicine which is a very old system they say that the digestion is like a fire and if you drink something very cold then you put out the fire is like a fire and if you drink something very cold then you put out the fire and then your digestion cannot work like it's supposed to do.
00:45:41 So this was the 12 advices that I wanted to mention. So if you follow these then you will be really far with your digestion and fertility. Usually we want more of what we are already eating and our gut microbiota has a Usually we want more of what we are already eating and our gut microbiota has a big influence on that. So because our gut microbiota also affects what food we crave.
00:46:11 So if you eat unhealthy maybe you knew it already or maybe you figured it out after today then you might find it very difficult to start changing your diets and also your lifestyle. You might think that all these things that you suddenly cannot eat or do or You might think that all these things that you suddenly cannot eat or do or maybe you
00:46:34 don't even really like vegetables. But the good news here is that we can easily change our gut microbiota. And like you can crave unhealthy food you can also change your gut microbiota to crave more healthy food and don't really find interest in these unhealthy foods. I think most people have tried to eat a lot of sugar for a period and then they I think most people have tried to eat a lot of sugar for a period and then they experience
00:47:02 that they also start craving more sugar. And it feels difficult to cut down on this sugar. But if you cut down on the sugar and maybe you don't eat it for a while then it also becomes more easy not to eat it because you will not have the same cravings and you do not think about these sweets all the time and that's one of the reasons is also not think about these sweets all the time and that's one of the reasons is also
00:47:33 your gut microbiota. So doing a change in the beginning might be tough but it's easier or it gets easier with time and it doesn't even need to take a long time as we can quickly change our gut microbiota. So this was my last words for today. So I just want to say thank you for listening and I hope that you learned
00:47:58 something new about your gut and digestion and how you can also support it in the best way about your gut and digestion and how you can also support it in the best way and how it has an influence and fertility. If you want to know more you are very welcome to follow me I will put up things now and then.
00:48:20 And then of course we also need to know if there are any questions. Yes, thank you so much Katrina for the webinar and the presentation. Yes, thank you so much Katrina for the webinar and the presentation. It was very interesting. We have some questions in the chat but also some of them are sent privately so we can tell you the first one. So this is regarding the resistant fibers that Dennis says that it's
00:48:46 recommended not to reheat rice. And I guess everybody has seen in the news the horror stories about reheated rice. Yeah, so of course there are some things about reheating food that you should Yeah, so of course there are some things about reheating food that you should always cool down food first so bacteria doesn't grow and don't reheat.
00:49:14 And yeah maybe rice is not the best but I don't think it's too bad at least if you cool it down quickly and you just heat it for a bit I would say. cool it down quickly and you just heat it for a bit I would say. Or eat it cold that's also really nice. Sometimes food like rice and a curry can be really nice when you eat it cold the day after I think at least.
00:49:42 Also a lot of people also prep the lunch before cooking the rice and then eat it at lunch. So I think it's a great point that it needs to be cooled down. It's really important thing to cool it fast. It's really important thing to cool it fast. Yes, I have a question about probiotic supplements. I have seen somebody recommend to take it every second day and not every day.
00:50:16 And I guess you also have an opinion on that. So I don't think you should take probiotics every day your whole life. So I don't think you should take probiotics every day your whole life. So that's my opinion. So I know some people say that if you eat too much probiotics it can lead to also seeple like too many good bacteria. But this is not something that science really shows because science also shows
00:50:49 that probiotics are good when we talk about seeple. So it's a bit discussed. But yeah, I mean in my opinion I don't think it's good to take every single day But yeah, I mean in my opinion I don't think it's good to take every single day for the rest of your life. If it's every second day or it's less or it's in a period and then you stop.
00:51:11 There's not really any great research on this unfortunately to say something concrete. But my personally opinion is also don't take it all the time. Yeah. Thank you. Thank you. So if we can find I agree that if there are any questions we don't get to answer because
00:51:37 indeed it's so interesting. So there was no use in cutting it short. We promise to get back to you and answer directly in your email. So if you have any questions here in the last minutes feel free to type it in and then we will get back to you with an answer. I can take one of the question here is if these information are accessible some I can take one of the question here is if these information are accessible some
00:52:03 place. It's obviously a lot of work from Katrina together this scientific evidence. And we are working to get as much as possible into the app at conceivable. If you want to have the full information you would need to write with Katrina directly because there's a lot of tweaks and twerks depending on who you are. So that's probably the best answer I can give to that question. So that's probably the best answer I can give to that question.
00:52:32 Yes. Finally, so we already let's say at eight. So we need to commence the meeting. But please do keep writing your comments and we will get back to you. And while we are ending the webinar I have a question that we would like to ask you. The audience is what do you think about the webinar and the format. Both Katrina and I are here because we want to provide some value for you
00:52:58 Both Katrina and I are here because we want to provide some value for you giving our own history and our experience within it. So it would be nice to get your feedback on what do you think is good. And also especially what can we improve. So hopefully you would spend another evening with us at another time. So while you are answering this question I also have the link which was also asked about
00:53:26 is where can we find this information. And if you click the link you can go into our app which is followed by the And if you click the link you can go into our app which is followed by the question that you are getting into if you click the conceivable link. And then you will get access to all the information we have in the app. And you get that 30 days before you. So you can try it out to see if it's enough.
00:53:48 If it's not enough you know where to find Katrina as well in terms of the gut microbriole itself. And a lot of other stuff that we didn't even talk about today. And a lot of other stuff that we didn't even talk about today. So I think with that Katrina I have no more comments other than thank you for attending your audience.
00:54:09 And thank you very much also for showing up this afternoon Katrina. Yeah, thank you so much for inviting me and thank you to everyone who listened. Great. Can you have a nice afternoon? Bye bye. Bye bye. [BLANK_AUDIO] [BLANK_AUDIO]
