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It was a bit more than a year ago, when a friend of mine recommended me to get myself the Oura ring. Since I was recovering from a brain surgery, there were many questions that I had about health I was trying to find answers to. And Oura ring has been one of the great measurement tools to understand where I am with the state of my well-being at any point of time and what can and do or should not to in order to have optimal health and perform at my best. People, who tell me, just listen to your body why do you need to measure what's happening to determine what to do and what not to do- then unfortunately after the brain surgery my mind and body has never been the same. Anyone who has had brain surgery hopefully sees what I mean. What has Oura ring helped me to measure? Oura has the Oura app, that you install on your phone and which communicates with your ring 24/7, provided you have the ring on your finger and charged at all times. It measures health in three categories, readiness, sleep and activity and shows you the below details for your health: heart rate variability resting heart rate respiratory rate body temperature sleep, including your REM, light and deep sleep activity level recovery index What is heart rate variability (HRV)? It's a marker for resilience and it regulates among other things our heart rate, blood pressure, breathing and digestion. HRV helps the identify the imbalances. If we are constantly in a fight-or-flight mode, the variation between subsequent heartbeats is low. If you are in a more relaxed state, the variation between heartbeats is high. The better your HRV, the more resilient you are, the faster you are able to switch gears. A low HRV is associated with higher risk of cardiovascular disease and increased risk of death. HRV a good way to track how your nervous system is reacting to the environment around you, as well as your feelings, thoughts and emotions. And what I have clearly noticed is that, focusing on better quality sleep , physical activity, managing stress levels, has a positive impact on the HRV. Normal ranges can be anywhere from below 20 to over 200ms, depending on the person, it's age, it's state of health etc. What is resting heart rate? It's simply the number of times your heart beats per minute while you are at rest. A lower heart rate at rest shows better cardiovascular fitness and more efficient heart function. This can really vary between 40-100 depending on the age of the person and the fitness level of the person. What is respiratory rate? It's how many breaths you take a minute. A normal respiration rate at rest is between 12-20 breaths per minute. Body temperature and Oura ring You will learn this over time, as Oura tracks and displays body temperature relative to your baseline body temperature. So, it shows how much lower or higher your body temperature is compared to your average. Sleep and Oura ring Oura ring looks and analyses your sleep based on HRV, body temperature, resting heart rate, movement and also time spend in specific sleep stages, including light, REM and deep sleep. It shows you data on how much time you are spending in your different sleep stages, shows you latency, sleep timing, shows you when you are awake and gives you daily your sleep score. You get an understanding on your sleep quality and start to understand over time how much sleep your body needs in different stages for you to feel well. REM sleep is where your brain and body re-energises. On average REM sleep counts 20-25% from total sleep, which is 1.5h-2h. It does decrease with age though. Deep sleep is restorative and rejuvenating sleep stage and enabling muscle repair and growth. On average people spend 15-20% of their sleep in this phase. Sleep latency indicates how quickly you fall asleep. If you fall asleep too quickly, it shows you are not getting enough sleep. Sleep timing is important contributor to the quality of your sleep. As your bodily processes run in 24h cycles (circadian rhythms), it's important to sleep at night and staying awake during the day. The midpoint of your sleep should ideally fall between midnight and 3am in order for you to get optimal and balanced sleep. Activity and Oura ring As with many other gadgets, Oura tracks your steps, your calories burnt, alerts you when it's time to stretch your legs when you been sedentary for too long period of time. What is a recovery index? This is how long it takes your resting heart rate to stabilise during the night and to reach it's lowest point What have been my learnings about my body with the help of Oura ring? First of all it's important to note that while you can start to see the numbers for yourself and your body as soon as you start to wear the ring and have installed the app on your phone, you only will get to learn more about your body over time since the app needs data about you for some time before it can start to give you more accurate scores. I have learnt that in order for my body to have the rest it needs, I need to go to bed around 10PM. Anything later than 11PM will impact my well-being. I also know that I need ideally 8.30 hours sleep per night to have both the mind and body rested, and my REM sleep and deep sleep higher than an hour per night. I also know what affects my sleep negatively- eating dinner later than 7pm, drinking a glass of wine, exercising later in the evening. I have also started to see the shifts in my heart rate, body temperature, when I am starting to get ill. This has helped me to put more focus on my sleep and rest before the illness hits me really bad. I only need to charge it once a week for an hour or so. Though it's ok to go to shower with it, I choose to take it off. I also take the it off when I am lifting weights not to damage the ring. Here are images from my Oura app, when I have been in a good state. And here are images from my Oura app, when I have had a glass of wine, have been eating too late and down-prioritised sleep- New Year's Eve :). In conclusion I can say that wearing an Oura ring has helped me to understand my body better, be more kind to it when I have pushed it too far and understand what I need to do to get the body functioning at its best. If you are interested in learning more about Oura ring or want to purchase yourself one, visit Oura Ring website . If you have health-related goals that you want to achieve - whether they they are related to nutrition, weight, digestive health, skin health, anxiety - then you might want to consider contacting a nutritionist and health mentor - info@katrinpeo.com . I have been advising and supporting both women and men on their journey to better health since January 2022.

Coffee is one of the most popular beverages worldwide, cherished for its stimulating effects and unique flavour. Caffeine, the most well-known component of coffee, is the most widely consumed psychoactive substance on Earth. But with its increasing popularity, people often wonder: Is coffee good or bad for me, am I drinking too much of it? Since majority of my clients are coffee drinkers, I thought of trying to shed some light on the pros and cons of coffee as well as caffeine. So let's explore both the benefits and potential drawbacks of coffee, who might need to limit or avoid it altogether, what are safe amounts of caffeine (including caffeine content in different caffeinated foods and drinks) and what drinks could be alternatives to coffee. Photo source: Pixabay The Benefits of Coffee Improves Heart Health For years, coffee was demonised for its potential to increase heart rate and blood pressure, leading to concerns about cardiovascular risk. However, recent research paints a different picture. Studies now show that moderate coffee consumption can actually reduce the risk of heart disease. This is likely due to the complex array of compounds in coffee, including fibre , polyphenols , and antioxidants, which contribute to heart health by lowering blood sugar and blood pressure. Supports Gut Health Coffee is rich in soluble fibre, which helps feed beneficial gut bacteria, promoting a healthy and diverse microbiome . Specific bacteria, like Lawsonibacter , thrive in the gut of coffee drinkers, producing compounds like quinic acid that help regulate blood pressure and insulin levels. Additionally, the polyphenols in coffee act as prebiotics , further supporting gut health. Boosts Cognitive Function Some studies suggest that coffee may enhance long-term cognitive health, possibly lowering the risk of Alzheimer’s disease and slowing cognitive decline. However, not all research agrees, and caffeine isn’t the sole contributor. Other compounds in coffee may play a role in improving memory and attention. Reduces the Risk of Gallstones and Certain Cancers Drinking coffee has been associated with a lower risk of gallstone formation and various cancers, including liver, prostate, and breast cancer. Coffee contains kahweol and cafestol, compounds that may inhibit the growth of cancer cells. Helps in Weight Loss and Physical Performance Caffeine stimulates metabolism, helping burn fat and improve physical performance. Studies suggest that coffee drinkers may be more likely to maintain weight loss over time. Protects the Liver Research shows that moderate coffee consumption can protect the liver from diseases such as non-alcoholic fatty liver disease (NAFLD), cirrhosis, and liver cancer. Coffee appears to reduce liver fibrosis and inflammation, making it beneficial for overall liver health . The Drawbacks of Coffee Gastrointestinal Issues Caffeine stimulates the production of gastric acid , which can exacerbate conditions like GERD, acid reflux, and gastritis. It also relaxes the gastroesophageal sphincter, increasing the risk of heartburn. Additionally, coffee can speed up bowel movements, which may cause diarrhea in sensitive individuals. Interferes with Nutrient Absorption Excessive coffee consumption may hinder the absorption of essential minerals, such as calcium and iron. For optimal mineral absorption, it's recommended to wait 1-2 hours after consuming coffee before eating mineral-rich foods or taking supplements. Disrupts Sleep Caffeine has a half-life of 5-6 hours, meaning it stays in your system for a long time, potentially affecting your sleep quality. Even if you fall asleep quickly, caffeine can reduce deep and REM sleep, leading to fatigue and irritability. Aim to have your coffee before 12pm. Elevates Anxiety and Stress For individuals who metabolise caffeine slowly, coffee can cause jitters, anxiety, and increased stress. Caffeine influences stress hormones like cortisol, which can disrupt mood and negatively impact gut health. Who Should Limit or Avoid Coffee? Individuals with GERD or Acid Reflux : Coffee’s acidic properties and its ability to relax the oesophageal sphincter make it a poor choice for people with these conditions. People with IBS, IBD, or SIBO : Caffeine can irritate the gut lining and speed up digestion, potentially worsening symptoms like diarrhoea and abdominal pain. Pregnant and Nursing Women : Caffeine consumption of up to 200 mg per day during pregnancy is generally not associated with health risks for the fetus. However, it is still advised to limit caffeine intake to a maximum of 100 mg per day. The same recommendation applies to nursing mothers, as caffeine is absorbed into breast milk and can affect the baby’s developing nervous system. People who are slow-metabolisers of caffeine : You can test your genes, how caffeine affects your body- whether you are a fast, average of slow metaboliser, how does caffeine affect your sleep, what's your sensitivity to caffeine, how your body senses the bitter taste. In Estonia for example you can order such test at geenitestid.ee For healthy adults (excluding pregnant women), a safe daily intake of caffeine from various sources is considered to be up to 400 mg (approximately 5.7 mg per kilogram of body weight). For children and adolescents, the recommended safe daily intake of caffeine from all sources is 3 mg per kilogram of body weight. What Constitutes High Caffeine Consumption? High caffeine intake in adults (over 7–10 mg per kilogram of body weight per day, depending on individual tolerance) can manifest through a variety of symptoms. These may include irritability, anxiety, restlessness, hallucinations, headaches, dizziness, insomnia, loss of appetite, diarrhoea, nausea, hand tremors, circulatory issues, arrhythmia, low blood pressure, or numbness. Such symptoms can arise from both short-term and long-term overconsumption and may indicate caffeine toxicity. Caffeine toxicity in adults typically occurs at doses greater than 7–8 mg per kilogram of body weight per day, or 500–600 mg in total. For example, for an individual weighing 80 kg, a 7 mg per kilogram dose equates to a maximum of 560 mg per day. This translates to approximately 5–8 cups (200 ml each) of espresso or filter coffee, depending on the strength of the brew. In children and adolescents, excessive caffeine consumption can lead to increased blood pressure, insomnia, chronic headaches, irritability, learning difficulties, and other adverse effects. Research has shown that anxiety in children occurs at caffeine intakes above 2.5 mg per kilogram of body weight per day, while higher doses (above 3 mg per kilogram) can exacerbate headaches and stomachaches. For instance, a child weighing 30 kg would exceed safe limits at 75 mg of caffeine, which can be found in approximately 300 ml of energy drink or 150 ml of coffee. Caffeine poisoning in children can manifest through symptoms such as severe vomiting, rapid heart rate (tachycardia), central nervous system irritation, and increased urination. Source: Toitumine.ee Why Coffee Shouldn’t Be Your First Drink in the Morning Many people reach for coffee first thing in the morning, but this might not be the best idea. Drinking coffee on an empty stomach can increase acid production, potentially irritating the stomach lining and causing heartburn or indigestion. Additionally, caffeine stimulates cortisol production—the body’s stress hormone—which is naturally elevated in the morning. Consuming coffee right after waking up can spike cortisol even higher, leading to increased anxiety and stress throughout the day. Instead, it’s advisable to start your day with a glass of water or a herbal tea to rehydrate your body after a night's sleep. Once you’ve eaten something, you can enjoy your morning coffee without causing an unnecessary spike in acid or cortisol. It's good to rather utilise body's natural cortisol levels after waking up and giving yourself that dose of caffeine two hours or so later to get the boost. Coffee is also a natural diuretic. When we sleep at night, we loose water, so we are waking up dehydrated. If you then have your first drink as a coffee, you will take your body further in dehydration, causing drowsiness, dizziness and possible headaches etc. Coffee Alternatives If you're sensitive to caffeine or looking for an alternative, there are several beverages that provide a gentle energy boost or promote relaxation without the downsides of coffee: Herbal Teas : Options like chamomile, peppermint, or rooibos offer relaxation and digestive benefits. Green Tea : Contains lower amounts of caffeine compared to coffee and is rich in antioxidants like EGCG ( epigallocatechin-3-gallate ) which support brain and heart health. Matcha : A powdered form of green tea with a slow-releasing caffeine effect, providing sustained energy without the jitters. Chicory Root Coffee : A caffeine-free coffee alternative that tastes similar to coffee and is rich in prebiotics, which support gut health. Golden Milk : A blend of turmeric, ginger, and other spices with warm milk (plant-based or dairy), offering anti-inflammatory benefits and a soothing start to the day. Conclusion Coffee, when consumed in moderation, offers a wide range of health benefits, from improved heart and liver health to enhanced cognitive function and a more diverse gut microbiome. However, it’s important to listen to your body, as excessive consumption can lead to digestive issues, poor sleep, and increased anxiety. For those sensitive to caffeine or dealing with specific health conditions, there are plenty of alternatives that can provide energy and health benefits without the potential downsides. If you are looking to improve your nutrition to have healthier weight, better sleep, more energy, don't hesitate to reach out to me for nutrition counseling and health coaching at info@katrinpeo.com .

Since it’s pear season, and especially if you happen to have pears growing in your own garden like I do, it’s the perfect time to put them to good use in a healthy pear muffin recipe  that the whole family will love. These muffins are not only moist and delicious but also refined sugar-free, making them a wholesome choice for kids and grown-ups alike. Packed with the natural sweetness of pears, oats, and honey, they’re a perfect nutritious treat for breakfast or a snack. Plus, they’re easy to make and full of healthy ingredients! Healthy Pear Muffins Makes 12 Ingredients: 2 medium (250g) ripe pears (if you get them organic and local, don't peel them as peel contains additional fibre) 1 tsp of cinnamon 1/3 tso of cardamom 1 cup of rolled oats ½ cup milk (dairy or plant-based) 3/4 cup (175g) of Greek yogurt 2 large eggs 1 cup almond flour (you can also use wholewheat flour) 1 tbsp of chia seeds 1 teaspoon lemon zest ¼ cup melted butter ¼ cup walnuts (chopped) 1 tablespoon honey (or to taste) 1 teaspoon baking soda 1 teaspoon baking powder 1 teaspoon vanilla extract (optional) A pinch of salt Instructions: Preheat the oven:  Set the oven to 190°C (375°F) and line a muffin tin with paper liners and grease with butter or you can use silicone muffin cups like I did. Prepare the oats and chia seeds:  In a small bowl, mix the rolled oats, chia seeds with the milk and Greek yoghurt. Let it soak for about 10 minutes to soften. Chop the pears: Chop up the pears into small pieces, keeping the skin but removing the core of the pears. Mix with cinnamon and cardamom. Mix the wet ingredients:  In a large bowl, whisk together the eggs, melted butter, honey, and vanilla extract until smooth and creamy. Add dry ingredients:  Stir in the almond flour, baking soda, baking powder, lemon zest, and salt. Mix until just combined. Fold in soaked oats, chia seeds, pears and walnuts:  Gently fold in the soaked oats, chia seeds, chopped pears, and walnuts. The batter will be thick and chunky. Spoon into muffin tin:  Divide the batter evenly among the muffin cups, filling each about ¾ full. Bake:  Bake for 25-30 minutes, or until a toothpick inserted into the center comes out clean. The tops should be golden brown. Cool and enjoy:  Let the muffins cool in the tin for a few minutes, then transfer to a plate or wooden board to cool completely. Tips: These muffins freeze well, so you can make a batch and store them for quick healthy snacks. For extra crunch, sprinkle a few additional walnuts on top of the muffins before baking. These healthy pear muffins  are a great source of fibre, healthy fats, and protein, making them perfect for breakfast or a nutritious snack! You can find more pear recipes in my blog here .

Looking for a natural way to boost your immune system and ward off colds and flu this season? This healing herbal remedy  combines the powerful health benefits of apple cider vinegar , turmeric, ginger, horseradish, garlic, onion, sage, oregano, rosemary, and orange  to create an immune-boosting tonic that's packed with antioxidants and anti-inflammatory properties. Apple cider vinegar supports healthy digestion and balances pH, while turmeric and ginger are known for their potent anti-inflammatory and antioxidant effects. Garlic and onion provide natural antimicrobial and antiviral properties, helping to fight infections. Sage, oregano, and rosemary offer immune-enhancing benefits, while vitamin C-rich orange boosts overall immunity. This recipe is perfect for cold and flu season, providing a natural remedy to help you feel your best. Cold & Flu Herbal Tonic Ingredients: 1 cup raw apple cider vinegar 2 tablespoons fresh turmeric root, cut into smaller pieces or 1 tablespoon dried turmeric powder 2 tablespoons fresh ginger root, chopped into pieces 1 tablespoon horseradish root, chopped into pieces 1 small onion (coarsely chopped) 6 cloves garlic, cut into half 2 tablespoons fresh sage leaves (chopped) or 1 tablespoon dried sage 2 tablespoons fresh oregano or 1 tablespoon dried 1 tablespoon fresh rosemary (chopped) or 1 teaspoon dried Two slices of orange with peel on Optional: honey to taste for sweetness Instructions: Prep the ingredients:  turmeric, ginger, horseradish, onion, garlic, and rosemary. Mix everything:  In a large glass jar, combine the apple cider vinegar with all the prepared ingredients, including the sage, oregano, and slices of orange. Shake and steep:  Seal the jar tightly, putting a piece of parchment paper between the glass and the lid and shake well. Let the mixture steep in a cool, dark place for at least 2 weeks. Shake it daily to help the ingredients infuse. Strain:  After 2 weeks, strain the mixture using a fine mesh sieve or cheesecloth. Press down to extract all the liquid. Bottle it:  Pour the strained tonic into a clean glass bottle or jar. Sweeten (optional):  If desired, add honey to taste to soften the flavours. How to Use: Take 1-2 tablespoons daily during cold and flu season to boost immunity. At the first sign of a cold or flu, take 1 tablespoon every few hours until symptoms subside. Can also be used diluted in warm water as a gargle for sore throats. This combination of immune-boosting and antimicrobial herbs, along with the vitamin C from the orange and the benefits of raw apple cider vinegar, creates a powerful remedy to fight off cold and flu symptoms.

Apple cider vinegar has been consumed for centuries and it's many benefits are well-known for those who are health-conscious. Since I have seen the benefits to health on myself I would like to share with you why you might want to incorporate it into your daily routine if you are not consuming it already. For me apple cider vinegar is like soda- it has truly many usages. How is apple cider vinegar made? Apple cider vinegar is made of apple cider which has undergone a fermentation process (by bacteria and yeast) to form probiotics and enzymes. In the first fermentation process the sugars in apple cider are turned into alcohol and in the second fermentation process alcohol is turned into acetic acid. How to consume apple cider vinegar internally? You only need 1-2 tablespoons of apple cider vinegar per day to reap the benefits. I have had this as a daily routine for several years where every morning when I wake up, I dilute 1 teaspoon of apple cider vinegar in a big glass of water, plus I add in there a pinch of Himalayan salt to replenish the minerals loss during the night. I drink this 15 minutes to 30 minutes before my breakfast. If you are suffering from acid reflux, drink 1 table spoon mixed in a glass of still water before a meal. How to make apple cider vinegar at home? It's very easy, but does require time, attention and patience. Take a 1.5L or 3L glass bottle. Cut the apples in half or quarters and remove the core, but keep the skin on. Then, chop them into 2-3cm thick pieces. Fill the bottle with apple pieces up to the neck. It's best to use organic, locally grown apples when they are in season. Next, fill the jar with filtered water. For a 1L jar, mix in 1 heaped tbsp of raw cane sugar, or 3 heaped tbsp of sugar for a 3L jar. Stir well to dissolve the sugar in the water with the apples. Cover the jar with a tea towel and secure it with a rubber band, or use a paper coffee filter with a rubber band. Place the jar on the counter, out of direct sunlight, and keep it at a temperature of 21-23°C. Every day for 2 weeks remove the cover and mix the apples in the water with a wooden stick or spoon. Stirring prevents mould. During this period, you'll observe the apples becoming more brown and the liquid turning cloudy. Small bubbles should form, and it will begin to have a slight smell of hard apple cider. A yellowish-white sediment may settle at the bottom, which is completely normal. However, any visible fuzzy green or white mould on the surface is not normal and should be discarded. After two weeks of daily stirring, it’s time to strain the apples from the liquid. To do this, place a fine-mesh strainer over a large bowl and slowly pour the contents of the crock through it. Cheesecloth or any suitable alternative will work as well. The strained apples can be composted. Transfer the liquid to a clean glass container of the appropriate size and cover it just as you did before. Store your covered crock in a cool, dark place for at least one month, or longer if desired. During this time, the bacteria will continue converting sugar or alcohol into acetic acid, gradually turning your apple cider into vinegar. The fermentation speed depends on the storage conditions and the type of apples used. You can let it ferment for 2 to 3 months before bottling. After the first month, taste your vinegar. If it’s tangy enough for your preference, proceed to the next step. If not, allow it to ferment longer. You can also use pH test strips to check acidity; finished apple cider vinegar should have a pH between 2 and 3. Note: During fermentation, a layer of SCOBY (similar to kombucha ) may form on top. This thin, smooth, off-white membrane is a combination of beneficial bacteria and yeast. It’s completely normal and harmless. You can discard it when you're ready to bottle the vinegar. Once your vinegar reaches the perfect fermentation level, transfer it to bottles with tight-fitting lids for storage. You can reuse old ACV bottles or opt for swing-top bottles. Since apple cider vinegar is naturally acidic, it doesn’t need to be refrigerated for safety. Store it in a cool, dark place. If you prefer, refrigerating some of your vinegar can help preserve its flavor by slowing down bacterial activity and preventing further fermentation. Many people enjoy their ACV chilled. Homemade apple cider vinegar will stay good for up to five years when stored at room temperature, though its best quality and flavour are usually within the first two years. I used apple cores left from chopping the apples and put them in a smaller jar to see how the vinegar comes out different. What are the health benefits of the apple cider vinegar? Boosts gut health due to its healthy dose of beneficial bacteria, therefore affecting positively your gut microbiome Detoxifies liver Purifies blood Reduces blood pressure Cleans lymph nodes Boosts immunity Lowers cholesterol Balances body's pH as it has alkalising effect on the body Helps to maintain normal blood sugar levels and increases insulin sensitivity Enhances weight loss together with healthy diet and active lifestyle, as it's active ingredient acetic acid reduces your hunger hormone Helps with acid reflux as it introduces more acid into the digestive tract to prevent acid back-flow Improves skin health- treats acne and also scars from acne due to its antibacterial properties Fights fungus Soothes sunburns together with coconut oil and lavender essential oil Helps to fight cold, sore throat and cough (you can mix it with a little bit of raw honey)- make sure to mix with water when gurgling Helps with seasonal allergies as it promotes immunity and lymphatic drainage Treats warts when applied daily on the wart and then covering with a bandage Enhances blood circulation when applied on varicose veins Use as a natural deodorant by applying a drop or two under your armpits Keeps hair shiny and dandruff free when rinsing after washing and massaging into scalp How else can you use apple cider vinegar? You can mix it into home-made salad dressings and marinades You can also use it as a household cleaner and disinfectant You can use it as a weed killer in your yard Kills bugs and fleas on your pet fur- mix equal part of water and apple cider vinegar in a spray bottle and spray on your pet fur. What to look out for when purchasing apple cider vinegar from a grocery store? When you purchase apple cider vinegar make sure you look for organic, raw (unprocessed and unheated) and unfiltered. The liquid should look murky as it should contain the 'mother' so you get the full benefits- it states on the product label 'with mother'. Side effects of apple cider vinegar Though apple cider vinegar is healthy, you need to be mindful when consuming it. Drinking it daily in large amounts is definitely not recommended. But you know this- too much of a good thing is never good. Always dilute apple cider vinegar in water when drinking it. Some of the most common side effects of apple cider vinegar, when used in excess, include: Erosion of tooth enamel Decreased level of potassium (regulates fluid balance, nerve signals and muscle contractions in the body, important for bones) If you take any blood sugar medications, check with your health care provider before consuming apple cider vinegar Always pair apple cider vinegar with a nutritious diet and healthy lifestyle. If you want to embark on your own better health journey, if you want to improve your diet, do reach out to me for nutrition counseling and health coaching at info@katrinpeo.com .

Are you someone who is afraid of consuming fats? If yes, you are definitely not alone. Fats have been vilified in different countries for couple of decades. Therefore you have seen and still see in grocery stores products like for example dairy with low fat or no fat. What's important to know that not all fats are created equally. Our bodies need healthy fat in order to survive, it's one of the macronutrient our body needs on a daily basis. In the below article I cover what are healthy fats and unhealthy fats, why does our body need fat and what oils and fats to use with what cooking methods. Why is fat needed for the body? Fat is one of the primary energy sources for the body. Fat has an important role on weight management, absorbing nutrients from the food, regulating body temperature, insulating your internal organs, supporting immune function, for hormonal balance and for maintaining healthy skin and hair. We also need fats in order to absorb the fat-soluble vitamins from the plant foods we eat- like vitamin A, D, E and K. Since fat is the most calorie rich macronutrient (9kcal per gram), it provides as energy as well as turns off our hunger hormones. Many healthy sources of fat are also fat-burning foods. Low-fat diet can lead to hormonal imbalances, weight gain and overeating, higher rist for insulin resistance, gut issues, poor brain function, heart health issues, higher risk for depression and anxiety. Modern diets often contain too many grains and carbohydrate rich foods (including foods with sugar), that spike blood sugar, whereas other foods like meat, fats, poultry, vegetables, eggs do not. Inflammatory diet, that contains a lot of sugar, refined carbs, processed vegetable oils, low-quality proteins is more damaging to your health than eating a diet high in fat. Which fats do we need to consume on a daily basis? The below fats have all different effects on the body. It's generally recommended that unsaturated fats should make the majority of your fat intake, specifically dietary guidelines recommend us to have 10-20% of our daily fat intake from monounsaturated fats, 5-10% from polyunsaturated fats, of which omega-3 fats minimum 1%, maximum 10% of saturated fats and transfats as little as possible. Polyunsaturated fats Health benefits Support brain health and cognitive function Play a structural role in your body's brain and cells Lower LDL cholesterol Help prevent anxiety  and depression Reduce inflammation Improve vision Keep heart healthy Aid in cellular function, regulate gene expression and form cell membranes Support healthy bones Reduces menstrual pains Promote better sleep Which foods contain healthy polyunsaturated fats? Walnuts Sunflower seeds Chia seeds Pine nuts Flaxseeds + oil Pecans Almonds Salmon Mackerel Trout Sunflower oil (cold-pressed is better choice) Rapeseed oil (canola)- (cold-pressed is better choice) Avocado oil Olive oil Grapeseed oil  (but is the highest with Omega-6 oils from seed oils) Though vegetable oils like corn oil, soybean and safflower oil also contain polyunsaturated fats, they are often highly refined, heavily processed and rich in inflammatory omega-6 fatty acids (we do need some of these fatty acids in our diet, but people tend to consume too much). The ratio between omega-6 fats to omega-3 fats in diet is recommended to be 4:1 or 2:1. Vegetable oils are also easily oxidised- they break down and deteriorate when exposed to high heat. This can increase the formation of free radicals, that cause inflammation and oxidative damage to our cells. Omega-3 foods Mackerel, salmon, cod liver oil, walnuts, chia seeds, herring, flaxseeds, sardines, hemp seeds, anchovies, natto, organic egg yolks, walnut oil, hemp oil, brazil nuts, hemp seeds, hazelnuts, cashews. Organic grass-fed meat has also some Omega-3 fatty acids. Omega-6 foods Grapeseed oil, safflower oil, soybean oil, sunflower oil, cottonseed oil, corn oil, sesame oil, peanut oil, walnuts, almonds, cashews, sunflower seeds and nut butters, mayonnaise, meat, poultry, eggs Monounsaturated fats Health benefits Lower blood pressure Reduce LDL cholesterol and triglycerides Increase HDL Protect against heart disease Lower inflammation and reduce general oxidation Improve insulin sensitivity Decrease the formation of blood clots at higher heats Help you lose weight Strengthen bones Improve mood May reduce cancer risk Which foods contain healthy monounsaturated fats? Extra virgin olive oil Olives Avocados Avocado oil Raw almonds Raw peanuts (make sure to read the label when purchasing peanut butter, that it contains only peanuts and sea salt) Cashews Eggs Red meat Rapeseed (canola) oil Omega-9 foods Canola oil, sunflower oil, almond oil, cashew oil, avocado oil, peanut oil, olives, olive oil, almonds, cashews, walnuts, avocado Several of the foods contain a mix of omega 3 6 and 9 fatty acids. If you consume 2-3 times a week fatty fish like salmon, trout, sardines, mackerel, anchovies, herring along with nuts, seeds, eggs, extra-virgin olive oil, some grass-fed meat, you will meet your dietary needs for these fatty acids. Best place to start is to switch your refined vegetable oils for example to extra-virgin olive oil, ghee and coconut oil. Saturated fats Our body produces around 80% of the saturated fats, which means we should only consume small amounts of saturated fats in our diet. Health benefits Form the foundation of cell membranes Lower triglycerides and make LDL cholesterol particles larger Important for bone health as they helps absorb calcium into bones Protect liver from damage, including from toxins and chemicals Help to burn fat (CLA- Conjugated linoleic acid) found in grass-fed beef, raw dairy and other animal products Reduce leaky gut and repair the gut Lauric acid (in coconut oil) has antibacterial, anti-fungal, antiviral properties Which foods contain saturated fats? Coconut oil Palm oil MCT oil Ghee Butter Grass-fed beef Cheese Cocoa Full-fat dairy Eggs Trans fats These are fats that you want to cut out from your diet completely. Though some foods contain naturally trans fats (meat and dairy products of ruminant animals), you want to avoid the artificial ones produced through a process called hydrogenation. Food manufacturers add hydrogen molecules to liquid vegetable oils to extend shelf life, enhance flavour and create a more solid texture in foods. You can find trans fats mainly in processed products. Impact on health Increase your risk of heart disease Raise bad LDL cholesterol Lower good HDL cholesterol Increase risk of diabetes Which foods contain trans fats? Packaged chips and snacks Crackers Donuts Packaged baked goods Frozen pizza Packaged and refrigerated dough Fried meats and fast foods Vegetable shortening Margarine Nondairy coffee creamers The best way to avoid trans fats is to eat a diet full of fresh vegetables, berries, fruits, organic meats, legumes, nuts and seeds. How much fat should you consume? It depends on your age, activity level and health concerns and goals, but dietary guidelines recommend that you get 45-60 percent of your calories from healthy carbohydrates, 10-20 percent of calories from protein and the 25-40 percent from healthy fats. Consuming adequate amount of fats make you feel fuller between meals and therefore you have less cravings for sugar and unhealthy carbohydrate rich foods. Your energy levels are also more constant throughout the day. I often follow my hand when plating my meals- whole hand size vegetables, greens; palm size protein and thumb size fat. If you have high LDL cholesterol levels, keep the intake of saturated fats in your diet low. What fats to use with what cooking methods? It's important to keep cooking oil smoke point in mind depending what cooking method you plan to use. However it is recommended to keep the temperatures for cooking low- preferably below 170C (338F). Cooking oils that have a low smoke point, can break down under high heat, leading to creating free-radicals that can be harmful for our health. Do not re-heat the same oil twice to cook with it. Saturated fats are better to use for high heat cooking than polyunsaturated fats, as they are more resistant to oxidation and damage caused by high-heat cooking methods. Polyunsaturated fats and monounsaturated fats are better to top of cooked meals, salads, add to dips, salad dressings. For high heat cooking, prefer: Ghee Coconut oil Avocado oil Tallow For topping salads, ready made meals, in dips, salad dressings, spreads: Extra virgin olive oil Hemp seed oil Camelina oil Sunflower oil Walnut oil is great to drizzle over grilled fruits, potatoes and other veggies, poultry dishes, pasta, cooked meat, seafood Sesame oil- use it as a finishing oil to burst flavour of food. Works wells with noodle, rice, poultry and meat dishes I hope the above gives a good overview of fats, why we need fat in our diet, what type of fats we should consume and which ones we should limit or avoid. If you are looking for nutrition advice, how to make healthier choices around food to support healthy body and healthy weight, don't hesitate to reach out to me at info@katrinpeo.com .

Our understanding of the human body is continuously evolving decade by decade, especially in terms of the communities of microorganisms living within us- it's truly a rainforest. I attended yesterday a seminar on 'Fermented vegetables impact on human health' at TFTAK ( Center of Food and Fermentation Technologies) , where they gave an overview of the research study they conducted with a selected group of people, to determine how the consumption of fermented vegetables impact human gut. I am not going to go into sharing any details of this study as TFTAK will publish the scientific research summary themselves in the near future, but the results shared proved yet again that by regularly (daily) consuming fermented foods, you can definitely impact your gut and therefore your overall health positively. This seminar inspired me to cover the topic of gut health in my blog again, but bringing some more insights. Firstly, I use this opportunity and explain what are the differences between the terms like microbiome, microbiota, microflora, and metagenome, frequently used in health and wellness discussions, as they can be confusing as well as highlight again why supporting our gut health with probiotics and prebiotics is crucial. What is the Microbiome? The microbiome  refers to the complete ecosystem of microorganisms—including bacteria, fungi, viruses, and their genetic material—living in a particular environment, like your gut (but can also be on your skin- learn more about skin microbiome here). It includes not just the microbes but also the genes they contain and the environmental conditions they thrive in. Think of the microbiome as the "neighbourhood," where all the various organisms live, interact, and influence each other. What is Microbiota? While the microbiome represents the full habitat, microbiota  refers specifically to the community of microorganisms (bacteria, archaea, fungi) living in that environment. For example, your gut microbiota is the collection of microbes in your digestive tract. It plays an essential role in digestion, immune function, and even mental health. Key difference:  If the microbiome is the entire ecosystem, the microbiota are the organisms within it. It’s like comparing a forest (microbiome) to the trees, plants, and animals (microbiota) living inside it. What is Microflora? The term microflora  is older and was originally used to describe microscopic plants. Over time, it has come to include bacteria and other microorganisms, particularly in popular literature. However, it is now largely replaced by microbiota in scientific contexts, as it’s less precise. If you hear "gut flora," it generally refers to the bacteria in your intestines, but microbiota is the preferred term in medical literature today. What is the Metagenome? The metagenome  is all the genetic material present within a specific microbiota. By extracting DNA from the microbiota (a process called metagenomics), scientists can analyse the genes of all the organisms living in a particular environment, helping us understand how they function and influence our health. More Bacterial Cells Than Human Cells? One of the most fascinating facts about the human body is that we have more bacterial cells than human cells . It’s estimated that our bodies are made up of about 39 trillion bacterial cells compared to 30 trillion human cells. This staggering number illustrates the importance of the microbiome and the need to maintain its balance for our overall health. Why Supporting Gut Health is Important Your gut microbiome is crucial for digesting food, absorbing nutrients, and regulating your immune system. However, modern diets, stress, and certain medications (like antibiotics, proton pump inhibitors, metmorfin, laxatives, nonsteroidal anti-inflammatory drugs (ibuprofin, paracetamol) can disrupt the balance of your gut microbiota, leading to a variety of health problems such as digestive issues, weakened immunity, and even mood disorders. You can read more about the gut microbiome, what affects it, what are the consequences of imbalanced gut microbiome and what can you do to support it from this article . Probiotics and Prebiotics: Key Players in Gut Health To maintain a healthy gut, from a dietary point of view it’s essential to support your microbiome daily with fermented foods and drinks  and prebiotic  foods. Probiotics  are live beneficial bacteria found in fermented foods like yoghurt, kimchi, kefir, sauerkraut, kombucha etc. They help replenish and diversify your gut bacteria. You can find a longer list of fermented foods and drinks in this article . Prebiotics  are non-digestible fibres that feed the beneficial bacteria already in your gut. Foods rich in prebiotics include garlic, onions, Jerusalem artichokes, legumes, whole grains etc. You can find a list of prebiotic foods in this article . Why Regular Consumption Matters Different bacteria have different lifespan in the gut. To insure that the good bacteria gets into the gut and colonises, you need to consume both fermented foods and drinks and prebiotic foods regularly. It’s not a one-time fix (consuming for 2 weeks and then stoping); making these foods a consistent part of your diet is key to long-term health. Aim to consume 3 servings of fermented foods a day, which is for example 1-2 tbsp of kimchi, 1-2 tbsp of sauerkraut , 1 cup of kefir or 1 cup of yoghurt (look for on the package specific bacteria- for example LGG ( lactic acid bacterium Lactobacillus rhamnosus  GG) or Lactobacillus fermentum ME-3. Aim to consume 25-35g of fibre a day- in this article I share example menus to get to the adequate fibre consumption . If you are someone who has never consumed fermented foods, then start slowly, maybe 1tbsp of kimchi a day so you avoid unnecessary stomach discomfort. Also, when you purchase fermented foods (kimchi, sauerkraut, yoghurt) or drinks (kefir, kombucha) from the grocery store, make sure you purchase them from the fridge section of the areas in the store, where these products are sold as these are living foods (live bacteria within the products). There are kimchis and kombuchas sold in the inside store isles as well, but then you know that these are pasteurised therefore bacteria within the products is dead. Understanding the differences between the microbiome, microbiota, microflora, and metagenome is the first step to appreciating the complexity of your body’s microbial ecosystem. By supporting your gut with probiotic and prebiotic foods, you can promote a healthy microbiome and reap numerous health benefits. A healthy gut can enhance digestion, improve mental clarity, boost immune function, and even reduce inflammation in the body. The science is clear: caring for your gut is an investment in your well-being. If you are looking to improve your diet, but don't know where to start, how to change it, so it's healthy, diverse and sustainable, don't hesitate to reach out to me for nutrition counseling at info@katrinpeo.com .

In spring, when we get the first dandelions and nettles in the garden I start with a routine to make a green drink boosting of vitamins, minerals, antioxidants and serve it for myself, my husband and for our son as the second drink in the mornings (after a glass of water). Our daughter has not yet shown interest towards it as it looks too green for her. This green drink routine runs into early autumn till we still have fresh green ingredients to add into the drink. Then we typically change over to fermented drinks (like kombucha , beet kvass , coconut water kefir etc) in the mornings or warming teas or elixirs in the evenings during the cold months of the year. The below drink is good for supporting bodily detox systems, supports liver and gallbladder health, packs good amount of fibre for digestive health as well as vitamins, minerals and antioxidants (below I name just a few next to the ingredients). You can add and remove ingredients as you feel and as they are available. Fruit such as apple or pear gives the slight natural sweetness to the drink. Revitalising Green Drink To Start Your Day Serves 3 Ingredients: 1 cup dandelion leaves (contains vitamins A, B9 (folate), C, K and minerals calcium, potassium) 2 stalks of celery (hydrating, contains vitamins A, C and K and minerals calcium, sodium and iron, also high in antioxidants) 1 cup kale leaves (contains carotenoids, vitamins A, B1, B2, B3, B5, B6, B7, B9, C, K, and minerals manganese, magnesium, iron and calcium) ½ cucumber (hydrating, contains vitamins C and K, minerals potassium, sodium) 1 apple or pear (contain vitamin C, K (pear) and potassium) 2.5cm piece fresh ginger root (adds a zesty kick and aids digestion as well as contains vitamins C, B6 and minerals calcium, iron, magnesium) 1 teaspoon black cumin seeds (boosts immunity and has anti-inflammatory properties, contain vitamins C and B6 and minerals (iron, magnesium, calcium, zinc, copper) Juice of 1 lemon (for a tangy touch and contains vitamin B6, C and minerals calcium, magnesium, iron) Filtered water (around 1 cup) I also add into the drink Elsavie fibre mixture if I have it available and 1/2 teaspoon of spirulina or chlorella. Instructions: Wash all ingredients thoroughly. If your blender is not high-powered, chop the dandelion leaves, celery, kale, cucumber, apple/pear, and ginger root into smaller pieces. Vitamix blends the ingredients nicely. Add all ingredients into a blender. Squeeze in the lemon juice. Blend until smooth. Pour into a glass and serve. Tip : Enjoy this drink first thing in the morning for a refreshing start to your day!

Fibre is an essential component of a healthy diet, but many people fail to consume the recommended 25g-35g per day. Fibre not only aids digestion by promoting regular bowel movements (at least once a day), but also has far-reaching benefits for overall health. For people looking to lose weight, fibre can help by promoting feelings of fullness and reducing calorie intake. Those with high cholesterol can benefit from soluble fibre, which binds to cholesterol in the digestive system and helps lower LDL cholesterol levels, therefore lowering the risk for chronic diseases like heart disease. Additionally, fibre supports balanced blood sugar levels, which is crucial for people with diabetes or those at risk of developing it. Fibre is essential for nourishing gut microbes , which play a key role in producing short-chain fatty acids that support gut lining and reduce inflammation​. Women in perimenopause and menopause can particularly benefit from a high-fibre diet, as it helps manage hormonal fluctuations, supports heart health, and aids digestion. Moreover, fibre plays a role in improving skin conditions, as it aids in detoxifying the body by eliminating toxins through regular bowel movements. Photo source: Pixabay To consume 25g-35g of fibre daily, it's essential to prioritise whole, plant-based foods like vegetables, fruits, legumes, whole grains, and seeds. There is a reason why many countries food guidelines/pyramids are focused a lot around plant foods. See below for example UK and Estonian dietary guidelines. Photo source: Tervise Arengu Instituut Photo source: UK Government In this article from the past I write what is fibre and list 72 fibre rich foods - I am sure everyone finds their favourites from the list. How to Reach 25g-35g of Fibre a Day Here are some 2 simple daily menus to help you reach your fibre goals, along with approximate fibre content per meal. Make sure you add extra protein rich foods from animal and plant sources (vary daily) where needed to get your daily protein your body needs: Menu 1 Breakfast (10-12g Fibre): Oatmeal with flaxseeds and berries : ½ cup rolled oats: 4g fibre 1 tablespoon flaxseeds: 3g fibre ½ cup mixed berries (blueberries, raspberries): 4-5g fibre Lunch (10-12g Fibre): Lentil and vegetable soup with whole grain bread : 1 cup cooked lentils: 15g fibre 1 cup mixed vegetables (carrots, celery, spinach) with 1tbsp of extra virgin olive oil: 4-5g fibre 1 slice whole grain bread: 2-3g fibre Snack idea (5g Fibre): Apple with almond butter : 1 medium apple: 4-5g fiber 1 tablespoon almond butter: 1g fibre Dinner (10-12g Fibre): Quinoa bowl with black beans and roasted vegetables : 1 cup cooked quinoa: 5g fibre ½ cup black beans: 7g fibre 1 cup roasted vegetables (broccoli, sweet potatoes): 4-6g fibre 1tbsp of extra virgin olive oil Menu 2 Breakfast (9-10g Fibre): Chia Pudding with Almonds and Banana : 2 tablespoons chia seeds: 8g fibre ½ sliced banana: 1-2g fibre 1 tablespoon almonds: 1g fibre Lunch (12-13g Fibre): Chickpea and Quinoa Salad : 1 cup cooked quinoa: 5g fibre ½ cup cooked chickpeas: 6g fibre 1 cup mixed veggies (cucumbers, tomatoes, bell peppers): 2-3g fibre 1tbsp of extra virgin olive oil Snack idea (5g Fibre): Carrots and Hummus : 1 cup baby carrots: 4g fibre 2 tablespoons hummus: 1g fibre Dinner (10-12g Fibre): Stir-fry with Tofu, Broccoli, and Brown Rice : 1 cup cooked brown rice: 3.5g fibre 1 cup steamed broccoli: 5g fibre ½ cup tofu: 1-2g fibre 1 tablespoon sesame seeds: 1g fibre 1 tbsp of extra-virgin olive oil Prioritising fibre-rich foods can have life-changing benefits, especially for those facing specific health concerns such as heart disease, diabetes, or digestive issues. If you are looking for professional help, someone who could help to review your current diet to turn it more healthy, more nutritious, so it covers your energy and bodily needs, don't hesitate to reach out to me for nutritional counseling at info@katrinpeo.com .

In 2022, I graduated from IIN as an integrative nutrition health coach . In August 2024, I graduated from Rahvatervise Akadeemia as a nutrition counselor. For many people, it might not be very clear what does a nutrition counselor do and what's the difference nutrition counselor, nutrition therapist, dietitian etc. In the below article I'll try and summarise this all. A Nutrition Counselor  is a professional who specialises in providing guidance on nutrition and healthy lifestyle habits. Their primary focus is on helping clients improve their overall well-being through dietary choices and lifestyle modifications. Whether they hold a formal medical education or not, Nutrition Counselors are experts in nutrition and are dedicated to offering evidence-based advice tailored to individual needs. How can Nutrition Counselor help: Evaluate Current Nutrition Habits : Nutrition Counselors assess a client's existing dietary patterns to identify areas for improvement. They calculate the energy need for the client depending on their age, weight, exercise, sleep and health related goals. They evaluate client's current nutrition using a food diary provided by the client and if the data allows, evaluate it in the NutriData dietary analysis program to determine nutritional gaps and nutrition deficiencies. They counsel the client where and how client can make dietary improvements to support their health and nutrition goals. They provide recipes if needed to help the client to broaden daily menus and create nutrition plans if asked for. Counsel on Lifestyle Habits : They provide guidance on healthy lifestyle habits, including stress management, sleep, exercise, and more. Provide Guidelines on Healthy Weight : Nutrition Counselors offer advice on achieving and maintaining a healthy weight through balanced nutrition and physical activity. Sports and Exercise Nutrition : They help clients optimise their nutrition for better performance and recovery in sports and exercise. Preventive Nutrition : By following official dietary and movement guidelines based on science, Nutrition Counselors give recommendations to help prevent chronic illnesses through proper diet and lifestyle changes. Nutrition for Different Ages and Stages of Life : Nutrition Counselors are able to provide nutrition guidelines for babies, children, adolescents, grownups, elderly people as well as pregnant and breastfeeding women. What a Nutrition Counselor Does Not Do: Prescribe Disease-Related Diets : Unlike other professionals in the nutrition field, Nutrition Counselors do not prescribe diets specifically designed to treat or manage diseases. For such needs, clients should consult a Nutrition Therapist. Differences Between Nutrition Counselor, Nutrition Therapist, Clinical Nutritionist, Dietitian, and Nutritionist Understanding the distinctions between these roles is crucial for clients seeking the right type of nutritional support. 1. Nutrition Counselor : Role : Provides evidence-based nutrition advice and lifestyle counseling. Focus : General nutrition, healthy lifestyle habits, weight management, sports nutrition, and preventive nutrition. Education : May or may not have formal medical education but is trained in nutrition. 2. Nutrition Therapist : Role : Specialises in guiding clients with specific dietary needs related to health conditions. Focus : Disease-related dietary guidance and recommendations, often involving dietary supplements. Education : Has specialised training in therapeutic nutrition but does not diagnose or treat illnesses. 3. Clinical Nutritionist or Clinical Nutrition Therapist : Role : Part of a medical team in a clinical setting, such as a hospital. Focus : Overseeing and organising patient nutrition, particularly for those undergoing treatment or recovery. Education : Has advanced education in clinical nutrition. 4. Dietitian : Role : A medical professional who plans and manages dietary plans, particularly for patients with specific health conditions. Focus : Post-surgery nutrition, managing food intake according to health risks, and understanding the effects of food on illness and treatment. Education : Requires a degree in clinical nutrition or dietetics. 5. Nutritionist : Role : Often a food scientist who researches and promotes the benefits of healthy eating. Focus : Providing evidence-based information about food and its effects on health. Education : Typically works in research or public health institutions. The Role of a Nutrition Counselor A Nutrition Counselor’s role is multifaceted and client-centered. They aim to provide practical, actionable advice that aligns with the client’s personal goals, lifestyle, and health needs. Here’s what sets a Nutrition Counselor apart: Client-Centric Approach : Understanding the client’s reasons for seeking help, their expectations, and their current knowledge and attitudes toward nutrition. Personalised Guidance : Taking into account factors like age, lifestyle, motivation, and potential obstacles to provide tailored advice. Comprehensive Knowledge : Understanding what constitutes a healthy diet across different life stages, supporting active individuals, and offering guidance on a wide range of topics from weight management to environmental sustainability in food choices. Broad Expertise : Knowledge extends beyond basic nutrition to include aspects like human physiology, biochemistry, food safety, microbiome health, and the impact of food processing on nutrients. Why Contact a Nutrition Counselor? For those seeking general nutrition advice, weight management, or guidance on how to improve overall health through diet, a Nutrition Counselor is an excellent resource. They are well-versed in the latest research and official guidelines, providing advice that is both scientifically sound and practical. However, if you have specific health conditions that require a tailored diet or are recovering from a medical procedure, consulting with a Dietitian or Nutrition Therapist may be more appropriate. Each of these professionals plays a vital role in the broader field of nutrition, and understanding their differences can help you make the right choice for your health needs. If you are someone who is looking to get counseling around nutrition and need a health coach to guide and support you on your journey to better nutrition and better health, don't hesitate to reach out to me and book a session at info@katrinpeo.com .

I have been asked many times what is it exactly that I am doing, what is integrative nutrition health coaching. So I thought I'll bring more clarity around this to a wider audience. Photo by Portraits by Katery What does an integrative nutrition health coach do? I am a wellness guide and a supportive mentor for people looking to improve their health or wanting to achieve specific health goals. I empower clients to choose health-promoting behaviours that work for them. I am guiding people through the too many dietary guidelines and diets in the world, help them to discover the way of healthy eating that works for them and also that works with their lifestyle. It's very much a bio-individual approach towards every person as we all have different backgrounds where we come from, how we were brought up, how was our diet and how is our diet today, health challenges in the past and present, physical movement practices we engage in on a regular basis, our emotional needs etc. Health coaching is definitely NOT about one diet or one way of living. I raise awareness and offer support as clients move in their own bio-individual ways- I help to make connections, identify patterns, shift limiting beliefs using a growth mindset. I coach clients to be experts on themselves and find their own answers. Institute for Integrative Nutrition (IIN) where I studied for a year, emphasises that there is no one-size-fits-all approach to health and wellness. I am helping my clients to discover how to fuel their bodies, live a healthy lifestyle, and how to become the happiest, healthiest versions of themselves by discovering exactly what works for them. I consult clients all around the world, in English or in Estonian. What IIN also taught me to discover both about myself and my clients, was that there are things that feed us on the plate (which is what we eat and drink and what IIN calls secondary food) and off the plate (relationships, physical activity, social life, spirituality, career, finances, joy, home environment, home cooking, and what IIN calls primary food). And it's in many cases where the primary food is much more important to focus on and improve in order to heal. How do I work with clients? When a potential client reaches out to me, first I get the client to fill in a registration form, that gives me an overview of the current and past health challenges, the habits related to health (stress, sleep, exercise, alcohol, cigarettes), briefly the daily schedule and reasons the client contacted me. I also request the client to keep a food diary for 3-5 days so I get a better understanding of the current nutrition. Then we schedule a first session together either online (Zoom, Google Meet) or face to face. The first session takes anything from 60 minutes to 90 minutes . I will provide feedback to the client about their current nutrition based on their current energy needs, which is influenced by weight, exercise, age, goals etc. We focus in that session also on the goal the client has and what are the one to two activities the client can do around nutrition and health to get closer to that goal. If the client has multiple aspects in the nutrition and health they want to improve and they know they need support and guidances, they can choose to sign up for my 3-month or 6 month nutrition and health coaching program . In the 3-month and 6-month program I would meet virtually or physically twice a month with a client for 45 minutes, where the client tells me what they want to focus on around their nutrition, health and goals, what has been going well and in every session client chooses after our session 1-2 new healthy habits from our discussion to implement during the upcoming 2 weeks. I also provide supporting materials, recipes, links to read further, what's needed to support the client. Client can definitely extend the program after 3 or 6 months to another 3 or 6 month program if they feel they need further support and guidance. With the majority of my clients, they come to me with a goal to improve their nutrition, loose weight, heal their relationship with food, heal their digestion issues or hormonal issues, improve their sleep, improve their skin etc. I often recommend the client also to go and get their most important blood markers tested through their primary healthcare practitioner, family doctor or go directly to the laboratory (like Synlab in Estonia), so client knows where their current health is at and then retest after several months when they have implemented healthier eating and lifestyle habits. Depending on the client, I'll also bring in after couple of sessions the primary food areas and I get the client to evaluate where they are at in the areas of relationships, physical activity, home environment, home cooking, career, finances, social life, joy, spirituality and we'll see together how to bring more balance into these areas. If a client wants to make healthier food choices in the grocery store and wants advice on what to buy in the store, what not to buy, how to read the ingredients and nutritional information on the packages, we can make a trip to the store or the market together, where I can advise on what is important to focus on when buying food and how to make healthy choices in the grocery store. As an nutrition councelor and integrative nutrition health coach, my passion is really to be there for the client, to actively listen, to look at my client holistically, to support and to guide my client towards the best and healthiest version of themselves. If the above is something that raises interest in you, whether you want to improve nutrition, have health goals you want to reach (or know someone who could benefit from a nutrition councelor and health coach), don't hesitate to reach out to me. You can contact me via e-mail at info@katrinpeo.com or reach out to me via Facebook Messenger or Instagram .

I hereby share a salad recipe that I have made this summer in quite a few occasions for my friends and family. If you are looking for a salad recipe, that's filling and great to enjoy on its own, but also perfect next to a grilled fish or meat, then give it a try. Aubergine, also known as eggplant and brinjal, is a good source for fibre, potassium, copper, manganese as well as for vitamins B5, B6 and B9. Tomatoes pack a good amount of vitamin A and C, as well as vitamins vitamins B6 and K, amongst other vitamins and minerals. Roasted aubergine and tomato salad For 8 persons Ingredients 2 bigger aubergines 500g of small tomatoes on vine 4 garlic cloves 1 teaspoon of dried oregano 100g of rucola (arugula, rocket) 1 cup of green lentils (you can purchase them raw or already cooked) 15g of fresh mint 15g of flat-leaf parsley 2 spring onions 50g of almond flakes 1 tablespoon of small capers (you can omit those as well) 100g of goat's cheese you can crumble or burrata cheese extra virgin olive oil salt and pepper Salad dressing 1/2 cup of extra virgin olive oil Juice of one lemon 2 tablespoons of maple syrup Instructions Preheat the oven on a roast function to 180C degrees (350F). Cut the aubergines into small 1.5cm pieces, lay them on the tray. Grate the garlic cloves and mix into aubergines. Add the dried oregano, extra virgin olive oil and salt and mix well. Roast in the oven for 20 minutes. Then add to aubergines tomatoes. Prick each tomato with a toothpick once. Mix the tomatoes and aubergines and roast another 20 minutes. Chop the mint, parsley and spring onions. Roast the almond flakes slightly on the pan. Wash the rucola, lay it out on the plate. Once the aubergines and tomatoes are ready, let them cool down. Prepare the salad dressing. Then put the aubergines and tomatoes on top of rucola. Add the lentils. Crumble the goat's cheese or add small chunks of burrata on top of the salad. Sprinkle with capers if using, then with parsley, mint and green onion. And then sprinkle the almond flakes. Finally drizzle the salad with salad dressing and grind some fresh pepper. Enjoy! If you are looking for more salad recipes, then click here .

Oral health is more than just about maintaining a bright smile – it's closely linked to the health of your entire body. Infections in your mouth, untreated cavities, and gum disease can have serious consequences that extend beyond your teeth. Studies have shown that poor oral health can negatively impact your heart, brain, and digestive systems. Photo source: Piqsels In Traditional Chinese Medicine, each tooth is believed to be connected to different organs in your body (through meridians- see below image), and a weakness in a particular tooth might indicate an issue in a related organ. Maintaining good oral health should be a priority for your overall well-being. Photo source: Eric Davis Dental The Link Between Oral Health and Systemic Health Your mouth is an entryway to your body. Bacteria from cavities, infections, and gum disease can travel through your bloodstream and cause inflammation in other parts of your body. This inflammation can lead to serious conditions such as heart disease, stroke, and even Alzheimer’s disease. Oral health also affects digestion, as poor oral care can lead to an imbalance in the bacteria of your mouth, which can, in turn, disrupt the bacterial balance in your gut microbiome. Essential Nutrients for Healthy Teeth To support your teeth, you need a healthy, balanced diet rich in essential nutrients. Key vitamins and minerals for healthy teeth include: Vitamin D with K2 : These vitamins work together to help your body absorb calcium and properly deposit it in your teeth and bones. Without enough Vitamin D and K2, calcium might not be utilised effectively, leading to weak teeth and bones. Vitamin D we are able to create best from the exposure to sun. We do get it in small amounts from dairy, eggs, fatty fish. Magnesium : Essential for the absorption and metabolism of calcium and Vitamin D. Magnesium helps form hard enamel on teeth, protecting them from decay. Found in meat, fish, dark leafy greens, avocado, nuts and seeds. Boron : Supports calcium and magnesium levels in the body, making it crucial for healthy teeth and bones. Zinc : Promotes wound healing and is important for immune function. It also helps prevent plaque and tartar buildup on teeth. Found in grass-fed meats, such as beef, lamb, chicken, in oysters as well as in pumpkin seeds, almonds, avocado, chickpeas, lentils etc. Vitamin C : Great for wound healing, healing bleeding gums. If you have had a dental surgery, it's good to put more focus on consuming vitamin C rich foods to support healing. But as sour aggravates the wounds, it's good to consume vitamin C from non-sour fruits, vegetables and berries, like bell peppers, strawberries, broccoli, kale, papaya, mango, cauliflower, cantaloupe, while the wounds in the mouth are healing. The Oral Microbiome: A Delicate Balance Much like your gut and skin, your mouth has a microbiome – a community of bacteria that play a crucial role in your health. Not all bacteria are harmful; many protect against disease. An imbalance in your oral microbiome can lead to problems such as bad breath, cavities, and gum disease, which also affect the rest of your body. Maintaining a healthy balance of good bacteria in your mouth is essential for protecting your teeth and gums. Choosing Non-Toxic Toothpaste: Why It Matters One of the most overlooked aspects of oral care is the ingredients in your toothpaste. Commercial toothpaste often contains toxic chemicals that can harm your body in the long term. Many brands use ingredients like fluoride, sodium lauryl sulfate (SLS), and triclosan, which may contribute to a range of health issues. Harmful Ingredients in Toothpaste to Avoid: Fluoride : While fluoride is commonly added to toothpaste for its cavity-preventing properties, it is a neurotoxin and can accumulate in your body over time, potentially causing harm to your brain and nervous system. Sodium Lauryl Sulfate (SLS) : A chemical used to create foam, SLS can cause skin irritation and has been linked to canker sores. Triclosan : An antimicrobial chemical linked to hormone disruption and antibiotic resistance. Artificial Sweeteners and Colors : Commonly used to improve the taste and appearance of toothpaste, these ingredients can contribute to inflammation and other health problems. Instead, opt for non-toxic toothpaste that uses natural ingredients to clean and protect your teeth. Look for products that include: Baking soda : A natural cleanser that helps neutralise acid in your mouth and prevent cavities. Nano-hydroxyapatite : A naturally occurring mineral that strengthens tooth enamel. Xylitol : in microgram quantity can support healthy enamel, reduces plaque formation and is antimicrobial Essential oils : Natural ingredients like peppermint and clove oil can provide antibacterial benefits without harsh chemicals. By switching to non-toxic toothpaste, you reduce your exposure to potentially harmful chemicals while still maintaining a healthy oral care routine. I personally have been using non-fluoride containing toothpaste tablets for brushing my teeth as one of the steps to reduce the plastic in our household. There are several available on the market. In Estonia for example Fresmy , Purebite , in the US Bite - but there are many more. Rethinking Mouthwash: The Hidden Risks While many people think mouthwash is essential for fresh breath, research shows it can actually have detrimental effects on your oral and overall health. Most commercial mouthwashes contain alcohol and other harsh chemicals that kill both harmful and beneficial bacteria, disrupting your oral microbiome. This disruption can lead to bad breath, cavities, gum disease, and even more severe health problems like cardiovascular issues. If you’re looking for alternatives, consider using natural mouthwashes made with essential oils and water, or oil pulling with coconut oil, which has natural antibacterial properties. Practical Tips for Optimal Oral Health To support good oral health and protect your body, here are some key practices to incorporate into your daily routine: Brush Twice Daily with Non-Toxic Toothpaste : Use a fluoride-free, natural toothpaste that includes ingredients like baking soda and essential oils to effectively clean your teeth without harming your body. Practice Tongue Scraping and Oil Pulling : to reduce harmful bacteria in the mouth Floss Daily : Flossing is essential to remove food particles and plaque from between your teeth. However, be mindful of the type of floss you use, as some brands contain harmful chemicals like PFAS (per- and polyfluoroalkyl substances) that can accumulate in your body and cause health issues. Try flossing with bamboo floss, like Croll & Denecke , Rethink Mouthwash : Skip the alcohol-based mouthwashes and opt for natural alternatives or oil pulling with coconut oil to preserve your oral microbiome. Eat a Balanced Diet : Include foods rich in vitamins and minerals that support healthy teeth, such as leafy greens, nuts, seeds, and fatty fish that provide essential nutrients like Vitamin C, D, K2, magnesium, and zinc. To support healthy teeth, it's important to reduce the intake of sugary and acidic foods and drinks, such as candy, soda, and citrus juices, as they can erode enamel and contribute to cavities. Limiting starchy snacks like chips and white bread, which break down into sugars, also helps protect against tooth decay. Visit Your Dentist Regularly : Routine dental check-ups can help catch any potential issues early on and ensure you’re maintaining good oral health. Your oral health plays a significant role in your overall health. By being mindful of your diet, choosing non-toxic oral care products, and maintaining a balanced oral microbiome, you can support not only your teeth and gums but also your heart, brain, and digestive health. Making small changes to your oral care routine can have long-term benefits for your entire body. Your smile is more than just cosmetic – it's a cornerstone of your health and well-being. If you want to improve your diet and are not sure where to start, how to change the eating habits step by step and what work with your daily life, don't hesitate to reach out to me for nutrition counseling at info@katrinpeo.com .

Extra virgin olive oil has been a primary oil we use in our kitchen, whether in salad dressings, on top of steamed vegetables, mixed into oven-roasted vegetables, into pesto, hummus or simply drizzled on top of the sun-ripe tomatoes that we get from my mother's garden every summer. But extra virgin olive oil is not just a kitchen staple; it’s a powerhouse of health benefits that can transform your well-being. From regulating blood sugar to managing weight and reducing the risk of chronic diseases, olive oil, especially extra virgin olive oil (EVOO), has earned its place in the culinary and health world. But how is it made, what should you look for when buying it, and how can you best use it in your cooking? This is what I cover below. Photo source: Pigsels How Olive Oil is Made? The production process of olive oil significantly influences its quality. There are three main grades of edible olive oil: Extra Virgin Olive Oil (EVOO) : This is the highest quality olive oil, characterised by its low free acidity (below 0.8%) and rich flavour. EVOO is produced by mechanically pressing or centrifuging olives without the use of chemicals, preserving the oil's natural flavours and nutrients. Virgin Olive Oil : A slightly lower quality than EVOO, virgin olive oil has a free acidity of up to 1.5%. It is also produced by mechanical means but may include some olives that are less perfect. Olive Oil : Often a blend of refined olive oils and a small amount of virgin or extra virgin olive oil, this type of oil is milder in flavour and has fewer health benefits compared to EVOO. The key to producing high-quality olive oil lies in the harvest and pressing process. Olives must be harvested at the right time, ideally just as they begin to turn from green to black. Green olives, though yielding less oil, produce a more robust and nutrient-rich oil. The sooner the olives are pressed after harvesting, the better, as this minimises oxidation, which can degrade the oil's quality. Health Benefits of Olive Oil Olive oil, particularly EVOO, is packed with health-promoting properties. Here’s why you should consider incorporating more of it into your diet: Rich in Healthy Fats : EVOO is high in monounsaturated fats, particularly oleic acid , which is known for its heart-healthy effects. These fats help reduce inflammation, lower bad cholesterol levels, and maintain healthy blood vessels. High in Antioxidants : EVOO is loaded with polyphenols , (extra-virgin olive oil has 36 known polyphenols, compared to coconut oil that has 6) powerful antioxidants that protect the body from oxidative stress. These antioxidants help fight inflammation, reduce the risk of chronic diseases, and even improve gut health by nourishing beneficial gut bacteria. Supports Heart Health : Numerous studies, including the large-scale PREDIMED study, have shown that regular consumption of olive oil is linked to a reduced risk of heart disease, stroke, and certain cancers. Anti-Inflammatory Properties : EVOO contains oleocanthal, a polyphenol that has anti-inflammatory effects similar to ibuprofen. This makes it beneficial for reducing chronic inflammation, a key contributor to many diseases. Regulates Blood Sugar : Olive oil can help regulate blood sugar levels, making it an excellent addition to meals for those managing diabetes or looking to prevent it. Tips for Buying and Storing Olive Oil Not all olive oils are created equal, and choosing the right one can make a significant difference in both flavour and health benefits. Here’s what to look for: Choose Extra Virgin Olive Oil : For the highest quality and most health benefits, always opt for EVOO. Check the label for the acidity level and look for oils with a harvest date to ensure freshness. Pay Attention to Packaging : Olive oil should be stored in dark glass bottles or tins to protect it from light, which can degrade the oil. Avoid oils in clear bottles, as they are more prone to oxidation. Read the label on the bottle : It should state where it's made (for example Greece, Italy, Spain, Portugal). Great if it also states a producer. Smaller producers are often better, as they tend to get the olives pressed into oil faster and therefore you'll get the maximum benefits from it. Store Properly : Keep your olive oil in a cool, dark place away from heat sources like stoves or windows. A constant temperature will help preserve its quality. Use It Fresh : Olive oil has a shelf life of about 18 months from the harvest date. After opening, it’s best used within three to four months to ensure you’re getting the maximum benefits. Cooking with Olive Oil Olive oil is incredibly versatile in the kitchen, but how you use it can affect its health benefits. Here are some tips: Best for Low to Medium-Heat Cooking : While olive oil is stable at cooking temperatures (up to about 200°C/392°F), high heat can reduce its polyphenol content. Use EVOO for sautéing, roasting, or baking at moderate temperatures to retain its health benefits. Drizzle Over Finished Dishes : To get the most out of your extra virgin olive oil, drizzle it over salads, cooked vegetables, or even grilled meats after cooking. This way, you retain the maximum amount of polyphenols and enjoy the full flavour. Use Fresh Oil for the Best Taste : Fresh, new-season olive oil has the highest polyphenol content and a peppery, robust flavour that pairs beautifully with winter dishes like roasted root vegetables and hearty wholegrains. Roasting and Frying : Although some polyphenols are lost during cooking, using olive oil to roast or fry can still be beneficial. The oil enhances the nutritional content of the food you're cooking, making it a healthier option compared to other cooking oils. It is important to note here as well, depending on your energy requirement per day, the recommended amount of added fats to use per day varies. For example, if your caloric need is 2000kcal a day, it's recommended to consume not more than 6-7 portions of added fats a day. Added fats include nuts, seeds, olives, avocado, oils, butter, pork fat, coconut fat etc. A portion of oil is 5g, which is 1tsp. A portion of nuts or seeds is 10g (approx. 1tbsp). A portion of olives in saltwater is 30g-40g (7-10 olives). A portion of avocado is 25g (1/4 of a small avocado). It is important to not to over-consume added fats as they are calorically dense. You can read more about healthy fats in this article . Olive oil, especially extra virgin, is a nutritional powerhouse that can elevated both your cooking and your health. By understanding how it's made, what to look for when buying, and how to use it effectively in the kitchen, you can ensure that you're reaping all the benefits this liquid gold has to offer. Incorporate more olive oil into your diet, and your heart, body, and taste buds will thank you. As I am using only extra-virgin olive oil in my salad dressings, you can find easy and tasty salad dressing recipes from my salad recipes in the blog . If you want to improve your nutrition, change it to more healthy and balanced, don't hesitate to reach out to me for nutrition counseling. You can find my contact details here .

Polyphenols are a category of naturally occurring compounds found in plants, recognised for their significant health benefits. These compounds are abundant in fruits, vegetables, tea, coffee, chocolate and also in red wine. Over recent years, polyphenols have garnered attention for their potential role in promoting health and helping to prevent various diseases. In this article I delve into what polyphenols are and write about their numerous health benefits. What Are Polyphenols? Polyphenols are micronutrients packed with antioxidants, which help combat oxidative stress in the body. They are classified into several groups based on their chemical structure: Flavonoids : Found in fruits, vegetables, tea, and wine. Examples include quercetin, kaempferol, and catechins. Phenolic acids : Present in coffee, fruits, and whole grains. Common types include caffeic acid and ferulic acid. Polyphenolic amides : Found in chili peppers and oats. Capsaicinoids are a primary example. Stilbenes : Such as resveratrol in grapes, red wine, cranberries, blueberries cocoa Ellagic acid : Found in berries, apples, grapes, pomegranate, walnuts, cashews, pecans, pistachios. Lignans : Such as secoisolariciresinol, found for example in linseeds, carrots wholegrain rye and other grains Health Benefits of Polyphenols Polyphenols offer us a range of health benefits, supported by extensive research . Here are some of the key advantages: 1. Antioxidant Properties Polyphenols are powerful antioxidants that protect the body's cells from damage caused by free radicals. This oxidative stress is linked to chronic diseases like cancer, cardiovascular disease, and neurodegenerative disorders. By neutralising free radicals, polyphenols help maintain cellular health and prevent disease progression. 2. Anti-inflammatory Effects Chronic inflammation is a precursor to many health issues, including arthritis, heart disease, and diabetes. Polyphenols exhibit strong anti-inflammatory properties, helping reduce inflammation and associated risks. For instance, flavonoids like quercetin have been shown to inhibit inflammatory pathways, providing relief from conditions like asthma and rheumatoid arthritis. 3. Cardiovascular Health Polyphenols contribute significantly to heart health. They help improve endothelial function, lower blood pressure, reduce LDL cholesterol levels, and increase HDL cholesterol levels. The flavonoids in dark chocolate and red wine, for example, have been linked to a reduced risk of heart disease. 4. Cancer Prevention Several studies suggest that polyphenols possess anticancer properties. They help prevent cancer cell proliferation, induce apoptosis (programmed cell death), and inhibit tumor growth. Green tea polyphenols, particularly catechins, have shown promise in reducing the risk of various cancers, including breast and prostate cancer. 5. Brain Health Polyphenols play a crucial role in maintaining brain health and cognitive function. They enhance memory, learning, and protect against neurodegenerative diseases like Alzheimer's and Parkinson's. The antioxidants in polyphenols help reduce oxidative stress in the brain, thus preserving cognitive abilities with aging. 6. Gut Health Polyphenols also benefit gut health by promoting the growth of beneficial gut bacteria . They act as prebiotics , supporting the microbiome's balance and enhancing digestive health. Foods rich in polyphenols, such as berries and green tea, contribute to a healthier gut environment. Sources of Polyphenols To reap the health benefits of polyphenols, incorporate a variety of polyphenol-rich foods into your diet, for example but definitely not limited to below plant foods and beverages: Fruits : Apples, grapes, cherries, berries, and citrus fruits, olives Vegetables : Spinach, onions, broccoli, and artichokes Legumes: Beans and lentils Nuts and seeds : Flaxseeds, walnuts, pecans and chestnuts Dark chocolate : Opt for varieties with a high cocoa content (85% and higher cocoa) Whole grains : Oats, wholegrain rye and wheat, and brown rice Beverages : Green tea, black tea, moderate coffee, and occasional red wine Oils: Extra-virgin olive oil, extra-virgin coconut oil Data source: Tim Spector book Food for Life Polyphenols are a vital component of a healthy diet, offering a multitude of health benefits ranging from antioxidant and anti-inflammatory effects to heart, brain, and gut health. There is a reason, why it's recommended to consume a minimum of 30 different plant foods per week or have 80% of your diet plant based and 20% animal source based. By including a diverse array of polyphenol-rich foods in your daily diet, you can harness these powerful compounds to enhance your overall well-being and protect against chronic diseases. Prioritise natural sources of polyphenols to optimise your health and longevity. If you are looking to improve your diet, but are not sure where to start, don't hesitate to reach out to me for health and nutrition coaching at info@katrinpeo.com .

For women, how we exercise, should really change depending whether we are in our puberty, in 20s, 30s, 40s, 50s or beyond as our body, its capabilities, its needs change during the different decades and stages of flight. I have in the past written an article on how women should exercise and eat based on in what stage of the menstrual cycle they are at . In this article I focus on exercising in perimenopause and menopause. If you want to learn more about what is perimenopause and menopause, how you can support your body in in these phases of life with proper nutrition and other lifestyle modifications then click to read this article . Perimenopause and menopause bring a range of additional physical changes due to oestrogen, progesterone and testosterone depletion. Exercise can help to alleviate several of these challenges, aiding in muscle and bone health, reducing fat accumulation, aiding with brain health and maintaining metabolic functions to name a few. I have read in the past a book from Dr. Stacey Sims, called 'Roar' , to which I refer back to again and again. In this book she focuses on how to optimise women's nutrition, hydration, and training strategies to enhance performance and health by aligning them with the unique physiological needs and hormonal cycles of female athletes. Recently I have listened to quite a few of the podcasts where Dr. Sims talks about the the best exercises during perimenopause and menopause to support woman's health and below I am sharing what I have learnt from her. If you haven't yet heard of Dr. Stacey Sims , then she is an international e nvironmental exercise physiologist and nutrition scientist whose goal is to revolutionise exercise nutrition and performance for women. Importance of Resistance Training for Muscle and Bone Health- Lift Heavy Weights Maintaining muscle mass during menopause is crucial, and resistance training is a key component. Dr. Stacy Sims emphasises the importance of heavy lifting, but if you haven't done it before, start slowly and build up over the weeks and months. The goal isn’t to bulk up but to stimulate the central nervous system and promote muscle growth. Sims advises focusing on low repetitions of heavy lifts, such as deadlifts, performed to the point of fatigue while maintaining good form. Aim for 3 to 5 sets of 6 or fewer reps with fully resting between the sets (2-5 minutes). Despite concerns, Sims reassures that lifting heavy weights won’t lead to bulkiness unless accompanied by excessive gym time, no cardiovascular exercise, and a high-calorie diet. Consistent resistance training is essential for lifelong muscle and bone strength. High-Intensity Interval Training (HIIT) for Fat Loss High-intensity interval training (HIIT) is recommended for menopausal women no more than twice a week. HIIT involves short bursts of intense exercise not more than 30 seconds with heart rates reaching 80-90% of the maximum (subtract your age from 220 to get to your maximum heart rate), followed by 1-2 minute recovery periods. Sims notes that while moderate-intensity exercise can raise cortisol levels, proper HIIT sessions can actually lower cortisol, boost growth hormone and testosterone, and reduce abdominal fat. These sessions also improve sleep and recovery. Same as with resistance training, if you haven't done HIIT training before, start from the easiest ones for you and move onto more challenging ones. Here are a few examples of HIIT exercises: sprints, jumping jacks, high knee runs, burpees, mountain climbers, box jumps, squat jumps, jumping lunges, pushups etc. Plyometric Training for Bone Health- Explosive Movements Plyometric exercises, such as box jumps and jumping lunges, or alternatives like kettlebell swings, are beneficial for bone mineral density and metabolic control. Sims highlights research showing that regular jumping can normalise bone density, especially when focused on stiff-leg landings. You can also try and do skipping on a regular basis. Plyometrics are essential for preserving bone density and countering its loss during menopause. Tailoring Exercise to Ability and Time- Learning Proper Movement For those new to lifting, proper movement is crucial. Sims suggests using apps, online coaching, and programs like Les Mills or Haley Happens Fitness to learn correct form before beginning gym workouts. This ensures a safer and more effective exercise experience. If you haven't done weight-lifting before, it would be good to have a few sessions with a personal trainer to learn different exercises and also using a proper form, so you won't injure yourself. Using Bodyweight, Bands, or Weights at Home Resistance training doesn’t require extensive equipment. Items, like filled water-bottles (with water or sand) can serve as improvised weights for exercises like squats. Sims recommends varying workout intensity with exercises like burpees and air squats while walking in a park, showcasing the adaptability of exercise routines to available resources. I personally use also resistance bands for strength training as they come in different strengths and lengths and are good choice for lowering chances for injuries. Another good way to strengthen muscles and bones is to use weighted vest , when you go for walks, when you do bodyweight exercises like squats, push-ups etc. Structuring Efficient, 30-Minute Routines For busy schedules, concise, 30-minute resistance training sessions two to three times a week are effective. These sessions can incorporate high-intensity elements like squat jumps and can be performed in simple settings like a garage. Combining resistance and sprint workouts can maximise efficiency, emphasising that even short exercise periods can be incredibly beneficial for fitness maintenance. During menopause, exercise plays a pivotal role in maintaining health. Experts like Dr. Stacy Sims recommend heavy resistance training with low repetitions to the point of fatigue to promote muscle growth and strength. High-intensity interval training, limited to twice a week, helps reduce abdominal fat and improve overall well-being. Plyometric exercises enhance bone mineral density and metabolic control. Proper movement and adaptability in exercise routines ensure effectiveness and safety. Even short, well-structured sessions can significantly impact fitness and health during menopause. Don't hesitate to reach out to me for guidance in nutrition in perimenopause and menopause at info@katrinpeo.com .

Our menstrual cycle can often come with stomach cramps, back pain, pain in legs, moodiness, headaches, hormonal breakouts on skin. It can be a frustrating feeling on a monthly basis. But there are a few dietary guidelines you can follow to reduce the severity of symptoms. 1. Remove highly processed foods from your daily diet This actually does not only apply to menstruating women, but really anyone. Try to observe what you eat on a daily basis, what you have in your food cupboards, fridge and freezer. How many of those foods are packaged foods, come with a long list of ingredients listed on the product label and where you can't recognise if the ingredient is actually food. Aim to eat as little as possible highly processed packaged foods and put majority of your focus on single ingredient whole-foods. Avocado does not come with an ingredient list :). 2. Choose local, organic food when possible The longer the food needs to travel to you the higher the chance the food is chemically laden and the less nutrient-tense it is. Hormones in food can lead to heavier flow, more stomach cramps, mood swings. The pesticides in food put higher burden on your liver. 3. Eat a lot of fresh vegetables and fruits Vegetables and fruits contain a lot of fibre, minerals, vitamins and phytonutrients helping to reduce the symptoms of PMS. 4. Choose your proteins wisely Try and notice whether you feel better with vegetarian protein (natto, tofu, tempeh, nuts, seeds, eggs) or animal protein (beef, chicken, lamb, turkey, pork). Women, who struggle with the lack of their periods might feel better incorporating good-quality animal protein in their diet. 5. Don't forget to consume adequate amounts of healthy fat If you lack high-quality fat in your diet, you might experience dry skin, hormonal imbalances, ovarian cysts, amenorrhea (lack of period), mood swings. Incorporating olive oil, avocado, walnuts, hemp seeds, coconut oil, ghee, grass-fed butter can all help to balance your hormones, including your female and your hunger hormones. Omega-3 are especially important and help to reduce cramping. 6. Seed cycling for better hormonal balance If you did not yet know about seed-cycling, it's also something you can try and implement into your diet to reduce pain, bloating, tender breasts, cramping etc. During the 1-14 days of your cycle (1st being the first day of your menstruation), your body needs more oestrogen. Ground pumpkin seeds and flax seeds (linseeds) are ideal for this- add them to your smoothies, salads, cooked vegetables, cooked eggs. With flax seeds, to reduce the cyanide content, it's best to boil them 5-10 minutes in the water before adding them to food. During 15-28+ days your body needs more progesterone and this is the time to consume sesame and sunflower seeds. Why do these particular seeds? Flaxseeds contain lignans, which bind to excess oestrogen in your body. They also help with hormone metabolism and hot flashes Pumpkin seeds are high in zinc, which boost progesterone production, great for preparing you for the 2nd half of your cycle Sesame seeds contain lignans, which bind to excess oestrogen as well as zinc to increase progesterone production Sunflower seeds are rich in selenium to support your liver with detoxifying oestrogen If you are looking to gain better health and more balance in your life, don't hesitate to contact me for health and nutrition coaching at info@katrinpeo.com. Learn more about the health and nutrition coaching services I provide under Services .

A topic that I discuss with my every single client I coach, is our gut microbiome. It's the center of our health. The way we eat, the way we sleep, we exercise, manage our stress levels, take care of our environment- they all impact our microbiome diversity and whether we have a good balance of different microorganism in the gut. In the below article, I cover what is microbiome, what does it do and why we won't live without them and they can't live without us. Also what affects the health of microbiome and how can you take care of it so that it can take care of you. Your gut can hold the key to everything from tackling weight issues, overcoming anxiety and depression, lowering your risk for chronic illnesses, boosting your immunity and the list goes on. Photo: Shutterstock What is gut microbiome? Our gut microbiome is the most important scientific discovery for human healthcare in recent decades. There is still a lot we are learning about it, but below are just a few things we know: our gut microbiome weighs between 1-2kg depending on the person and is bigger than an average human brain in terms of weight. it's a community of trillions of bacteria, fungi, viruses, archaea. it contains approximately 35,000 different strains of bacteria , majority in our large intestine, but bacteria can also be found in our small intestine, stomach and oesophagus. it contains at least 150 times more genes than the human genome. we are filled with microbes, that form their own microbiomes in our gut, our skin, in our mouth, lungs, eyes, reproductive system and even in our brain. These different microbiomes have evolved with us since the beginning of our human history. Our gut microbiome is the largest and most important one when it comes to our overall health gut microbiome is extremely complex and varies from person to person a lot more than 70% of our immune system resides in our gut What does gut microbiome do? Gut is a vital organ, where food gets digested, metabolised and absorbed to be delivered into our cells and provide the body with energy. Gut is also essential for the removal of waste from the body. The total surface of our gut is around the size of a half a badminton court - this is why diet what we eat has such a profound impact on our health. The integrity of our gut lining can become compromised ( leaky ) if it's constantly being bombarded with chemicals from food and environment or we are chronically stressed. This causes chronic low-level inflammation that can lead to various diseases. Gut microbes do things that the gut can't do, which is liberating and synthesising nutrients from foods, especially plant foods. In order for the microbes to do the proper job for us, they need anything from 25-35g of fibre a day . But our modern diet that is often low in fibre, highly processed, high-sugar- does not really support that. Our bodies are not used to breaking down all the chemicals, artificial sweeteners, emulsifiers, thickeners that we get through the processed foods we eat. Our gut microbiome affects our: mood depression and anxiety levels happiness (90% of the serotonin, a feel good hormone, is produced in the gut as well as 50% of the dopamine is produced by neurons and cells in your gut) appetite food digestion effectiveness immune system What affects gut microbiome? Having a diverse population of gut microbes is associated with better health. As we have urbanised more over the years, changed our diets from whole foods to processed foods, as we have used more and more chemicals to kill microbes in our environments, as we are getting more and more exposure to antibiotics, our microbial diversity has declined. Below are some of the main things that affect our gut microbiome. How were you delivered as a baby? Babies who are born via C-section are exposed to different strains of bacteria as compared to babies born vaginally. When born vaginally, babies inhale the mother's vaginal microbes while moving through the birth canal, therefore inoculating baby's gut with microbiome from mother. Babies born through C-section don't get that unless they are swabbed with maternal vaginal microbes after they are born. How was your diet in your infancy and childhood? If you were breastfed, you were exposed to more beneficial bacteria from your mother's milk. Of course the quality of your mother's milk was influenced by her diet, BMI, antibiotic use, mother's health in general. If you were formula-fed, your did not get that additional exposure to microbes. How has your diet been during your adulthood? What you eat, has a profound impact on the different types of bacteria that live in your gut. If you consume processed foods, eat fries, burgers, chips, sugar containing foods- then you feed the bacteria that wants that type of food and those bacteria communicate with your brain to crave those specific foods. You also increase pathogens overgrowth and starve out probiotic bacteria, which thrive on prebiotic fibre. If you consume whole foods, diet rich in plant-foods, you support the beneficial microorganisms in the gut, making you to want to eat specifically those foods. Pesticides that are used to spray grains, vegetables, fruits can also kill beneficial bacteria in the gut- therefore purchasing organic produce where possible is crucial for health. How many courses of antibiotics and other medications you've been on during your life? Antibiotics kill bacteria (it literally means 'anti-life)- it is essential if you are sick with a bad bacterial infection and you need help ridding yourself of the harmful bacteria. The challenge is that by killing the bad bacteria, antibiotics also destroy the good bacteria, creating a dysbiosis in the gut. Even just one course of commonly prescribed antibiotic can wipe out microbial diversity for one month and restoring the microbiome from course of antibiotics can take long time (half a year). And some strains of good bacteria we had working for us, we are never able to get back through diet or supplementation. But also medications like antidepressants, proton pump inhibitors, beta-blockers can cause dysbiosis in the gut. How are your stress and anxiety levels? Stress, whether brief or long term can alter the gut microbiota because of the gut-brain axis , where your gut and brain are in constant communication with one another. Emotional stress causes dysbiosis in the gut and dysbiosis increases emotional stress. Do you suffer from any chronic illnesses? Chronic illnesses, such as heart disease, cancer, stroke, type 2 diabetes, arthritis, osteoporosis, asthma, depression often affect the diversity of the gut microbiome negatively. How active you are? Sedentary lifestyle with no or very low levels of physical activity lead to increase number of pathogenic gut bacteria and lower diversity in the gut microbiome, which increases your risk for infections and chronic illnesses. What is your exposure to environmental toxins? The household products you use to clean your home, the cosmetics you use on your skin, your exposure to heavy metals- all this affects the gut microbiome. How is your sleep? If you are sleep deprived or experience low quality sleep, this can cause dysbiosis, leading to weaker immune system as well as affecting your brain health. How old you are? It takes around 3 years for toddlers to colonise their gut microbiome similarly to that of an adult's. Also, as we get over 70 plus years, our microbial diversity decreases. What are your genetics? Though genetics play a small role, compared to our environment, diet, lifestyle we are practicing, some aspects of the microbiome may be inherited. How does poor gut health affect your health? Poor gut health is associated with: obesity, type 2 diabetes gut diseases depression and anxiety heart diseases brain disorders (dementia, Alzheimer's) learning disabilities (ADHD, autism) asthma, skin allergies, sensitivities autoimmune diseases (Hashimoto's, inflammatory bowel disease, arthritis etc) cancer fatigue joint pain infertility How can you support your gut microbiome? When your gut microbiome has a healthy balance, good bacteria (probiotics) outnumber the bad bacteria (pathogens) and contribute to your overall wellness. Detoxify your gut The best starting point to improve your gut health is to detoxify your gut, by removing inflammatory foods from your diet, such as refined carbohydrates and processed grains, added sugar, processed foods, refined vegetable oils, conventional dairy. The guidelines here can vary depending on the person and also their food sensitivities. Also some cell-supporting agents can help as well, like citrus pectin. Chlorophyll, chlorella, activated charcoal are are natural ways to help body to rid itself from toxins. Eat a healthy diet Practice healthy eating, which is diverse, with plenty of fibrous food (vegetables, salads, berries, fruits), probiotic and prebiotic rich foods to feed and grow the good bacteria in the gut, bone broth or meat stock to sooth and heal the gut lining as well as good quality protein and fat . Use plenty of fresh herbs and spices, such as cilantro, basil, rosemary, oregano, turmeric, ginger, thyme. To determine the microbial diversity, good and bad bacteria balance in your gut, you can do a gut microbiome test. Companies like Elsavie in Estonia, Viome in the US, offer the services and products around gut microbiome, where once you place an order on their website, they send you a test kit to take the stool test at home and send it back to them. You will then receive the results of the test, with a breakdown of different bacteria in your gut, the good and bad bacteria as well as dietary recommendations (what to eat and what not to eat) to improve your gut microbiome. Elsavie has also dietary fibre supplements in a powdered form you can order to help increase your daily fibre intake as well as probiotic supplements. Viome provides tests apart from gut microbiome also to test your cellular and oral health, where in addition to personalised nutrition advice they also formulate precision supplements and probiotic/prebiotic supplements based on your microbiome health and where it needs support. Exercise regularly If you practice regular moderate physical activity you support the growth and diversity of probiotic bacteria in your gut. Relax and focus on improving your sleep Learn ways to destress yourself and take time to find ways how you can improve your sleep time and quality. Adding good quality supplements, like Omega-3, CoQ 10, selenium, vitamin C, D, E can also help keep free radical damage from disturbing microbiome in the gut. When your gut is functioning well, you have a better running digestive system, you have more balanced hormones, you have a better immune system and a fired-up brain function. If you are looking for support to improve your gut health don't hesitate to reach out to me for guidance and nutrition coaching at info@katrinpeo.com .

In the intricate landscape of our bodies, there exists a microscopic world teeming with life, where beneficial bacteria and yeast work tirelessly to support our well-being. These tiny superheroes are known as probiotics, and their impact on our health is nothing short of extraordinary. What Are Probiotics? Probiotics are living microorganisms, primarily bacteria and yeast, that confer health benefits when consumed in adequate amounts. These microorganisms are often referred to as "good" or "friendly" bacteria because of their positive role in maintaining a balanced microbial environment in our digestive system. Understanding the Microbiome: Your Body's Ecosystem Our gastrointestinal tract is home to trillions of microorganisms collectively known as the microbiome, outnumbering our cells ten to one. This diverse community includes both beneficial and harmful bacteria. Probiotics play a crucial role in maintaining a harmonious balance within this microbial ecosystem, contributing to overall digestive health and bolstering our immune system. Health Benefits of Probiotics: Digestive Harmony:  Probiotics promote a healthy balance of gut bacteria, aiding in digestion and nutrient absorption. They can be particularly beneficial for individuals dealing with digestive issues like irritable bowel syndrome (IBS) and inflammatory bowel diseases. Acid production: Probiotics produce acids that inhibit the growth of pathogens in the body Boosting Immune Function:  A significant portion of our immune system (around 70%) resides in the gut. Probiotics help modulate the immune response, supporting the body's defence mechanisms and reducing the risk of infections. Probiotics promote the synthesis of intestinal cell mucin and tight junction proteins. Balancing Gut Flora:  Antibiotic use and certain lifestyle factors can disrupt the natural balance of gut bacteria. Probiotics act as reinforcements, restoring equilibrium and preventing the overgrowth of harmful bacteria. Conjugation of bile acids: Probiotics support cholesterol metabolism Increase in butyrate production: Probiotics promote an increase in butyrate production in the body, which supports an increase in anti-inflammatory interleukins, therefore suppressing inflammation Mood and Mental Well-being:  Emerging research suggests a strong connection between the gut and the brain, known as the gut-brain axis. Probiotics may play a role in mental health by influencing neurotransmitter production and reducing symptoms of anxiety and depression. Support for Women's Health:  Probiotics can aid in maintaining a healthy balance of vaginal microflora, reducing the risk of infections such as yeast infections and bacterial vaginosis. Vitamin production: Probiotics are also responsible for producing vitamin B12, butyrate and vitamin K2. Every person has her or his own distinctive blend of specific probiotics strains in the gut- no microbiome is the same. In majority of the cases, getting more probiotics into your body doesn't require you to go and get additional supplementation in a form of pills, as they are found in probiotic foods and probiotic drinks. But if you are anyone who has been taking courses of antibiotics in your life due to various bacterial infections, does not have a healthy diet, live in an environment with toxic chemicals, suffer from chronic illnesses- you will most probably do good by adding good probiotics as supplements to your diet for a period of time. How to get probiotics from foods and drinks? Historically, we had plenty of probiotics in our diets as we ate fresh foods from good soil and we fermented foods to keep them from spoiling. In modern world, because of our agricultural practices, refrigeration, most of our foods contain little to no probiotics as well as our diets are low in fibre, which is food for the bacteria in our guts. Therefore it's recommended to consume specific foods and drinks that are fermented. The process of microbial fermentation turns the ordinary foods into more nutritionally and functionally rich products, resulting in probiotics, prebiotics, and bioactive components. These functional ingredients act together in our gastrointestinal tract to modify the gut microbiota, activate the immune system, promote the absorption of nutrients and remove toxins. Below is a list of some fermented foods to add to your daily diet. Kefir Very similar to yoghurt, this fermented probiotic drink is a unique combination of milk and fermented kefir grains. 'Kefir' originates from Turkey and Russia and means 'feel good'- it has been consumed thousands of years. It has slightly acidic flavour and it contains anywhere from 10 to 34 different strains of probiotics. It's fermented with yeast and bacteria and is higher in probiotics and lower in lactose than yoghurt. Sauerkraut It's typically made from fermented cabbage, but can also be made from other vegetables. Though it's not diverse in probiotics, it's high in organic acid, which supports the growth of good bacteria. It's also high in vitamin C, natural lactic acid bacteria and digestive enzymes. Coconut Kefir It's made from young coconuts by fermenting the juice with kefir grains. It is typically not as high with probiotics as dairy kefir, but has some strains beneficial for your health. You can make a refreshing drink by adding some water, lime juice and stevia to coconut kefir. Water Kefir Made by adding kefir grains to sugar water, which as a result of fermentation turns into a fizzy drink filled with probiotics. As it's dairy-free, it's a great option for vegetarians and vegans. You can also add spices, herbs and fruit to the drink to customise it for your liking. Low-Sugar Kombucha Is a fermented drink, made from black tea, raw cane sugar and its most important ingredient, SCOBY- a symbiotic colony of yeast and bacteria. Kombucha's origins are from Japan and it has been consumed for over 2,000 years. Main health benefits include digestive support, liver detoxification and increased energy. Natto It's a dish from Japan containing fermented soybeans and contains an important probiotic Bacillus subtilis, which improves your immune system, supports cardiovascular health and also helps to digest vitamin K2. In addition it's loaded with protein and contains anti-inflammatory enzyme nattokinase. Yoghurt Though yoghurt is most probably the most known food for containing probiotics, it's important to choose plain, organic and preferably from goat's or sheep's milk rather than from cows milk. If you purchase for example Actimel drinking yoghurt, opt for the non-flavoured version to avoid unnecessary added sugar. Pickles It's important to note here, that pickles made with vinegar do not contain live probiotics. Only pickles made with salt and water turn on the fermentation process. Kimchi It's a Korean version of sauerkraut and created mixing a main vegetable such as cabbage with other foods like radishes, carrots, garlic, ginger, onion and adding some spices, sea salt and fish sauce. It's a flavour-filled probiotic-rich food to add next to your savoury meals. Miso Widely used in Japan, it's made by fermenting soybeans, brown rice and barley with koji. Koji itself is a fungus and it can take anything from few days to few years for the fermentation process to complete. Apart from well-known Miso soup, you can add miso to stir-fries, marinades or spread it instead of butter on a cracker. Kvass A fermented drink from Eastern Europe, where it is made of either barley or rye or probiotic fruits and beets including vegetables like carrots. Kvass is known of its blood and liver cleansing properties. Other fermented milk products The following list of fermented milk products are also good to consume: sour milk, buttermilk, cottage cheese, Skyr, sour cream, quark (curd cheese), Ayran, Villi as well as cheeses like Parmigiano Reggiano, Grana Padano, Pecorino, Gruyere, Manchego, Cheddar, Edam, Gouda, Emmental, Mozzarella, Camembert, Feta, Chevre, cream cheese. Dosa - Fermented rice and lentil crepe Tamari - fermented Japanese soy sauce made from soybeans Soy sauce - fermented sauce from soybeans that also often contains wheat (there are gluten-free versions as well where wheat is replaced with rice) Douchi - fermented and salted black soybeans Here is a periodic table of many different fermented foods and drinks, created by Michael Gänzle, PhD, professor and Canada Research Chair in Food Microbiology and Probiotics at the University of Alberta. Gänzle is regarded as an expert in fermented foods and lactic acid bacteria. Source: The Fermentation Association What to look out for when purchasing probiotics as supplements? High CFU (Colony Forming Units) count- you should aim for 20-30 billion CFUs for adults and 10+ billion or children, but do consult with your healthcare provider as depending on your health condition you might need different strains of probiotics and avoid specific ones. With great probiotics, the CFU number on the packaging states the CFUs at expiration and not at creation. Strain diversity and survivability- it should include different strains like Lactobacillus plantarum, Bacillus coagulans, Bacillus subtilis, Saccharomyces boulardii and other cultures to ensure the probiotics make it to the gut and are able to colonise. Live and active cultures are better than 'made with active cultures'. The product could have been heat-treated to extend the shelf-life, but which kills both the bad and good bacteria. Includes prebiotics - for probiotics to grow in the gut they need prebiotics. They help increase probiotics level in the gut. Very good quality probiotic supplement contain both prebiotics and other supplementary ingredients to support digestion and immunity. These ingredients (ideally fermented) can be astralagus, hemp seeds, flaxseeds, ginger, pumpkin seeds, chia seeds, milk thistle, turmeric etc. Stability- look for shelf-stable probiotic that contains soil-based organism. Don't trust probiotics that should be kept in the fridge as those typically don't past the stomach as they are not stable. Includes postbiotics - these are produced as a byproduct of the fermentation process that is carried out by the probiotics in the gut. Some examples include organic acids, enzymes, carbonic substances and bacteriocins. They help to maintain colonic and intestinal homeostasis. Better probiotics also include these to help support the growth of probiotic good bacteria, lower inflammation diseases and oxidative stress. These may help lower blood sugar and prevent diabetes. Here are a few probiotic supplements to consider: Culturelle probiotics Bio-K + probiotics Dicoflor Florastor BioGaia Dr. Axe SBO probiotics Just Thrive probiotics Seed synbiotic Nutrition Rewired probiotic Mark Hyman Gut Food Microbiome Labs When do take probiotic supplements? It's recommended to take your probiotics first thing in the morning 15-30 minutes before your breakfast or in the evening 2 hours after your last meal. Not everyone needs probiotic supplements If you have chronic digestive problems, you may not do well with probiotics, as your microbiome might not work right. In this case it's important to discuss with your health care provider before adding additional probiotics to your diet. As we continue to unravel the mysteries of the human body, the role of probiotics emerges as a compelling narrative of symbiosis and well-being. Integrating probiotic-rich fermented foods and drinks into your diet or considering supplements is a proactive step towards enhancing your digestive health and overall vitality.

You don't need to look at the cycle of life as inevitable, that it's all doom and gloom at the end. We don't only want to add years or our life, but also add life to our years. And while our genes load the gun, the environment we create for ourselves, pulls the trigger. It's estimated that around 80% of your health and how long you live, is not genetic. You can change the rate at how you are ageing, how fast, by focusing on doing the right things. And on a high level, it's important to: Eat healthy foods Drink enough water Incorporate regular physical movement Actively manage your stress levels Get adequate amount of quality sleep Make sure you stay social and foster good friendships throughout your life How can you support longevity and slow down ageing? Intermittent fasting, time restricted eating, fasting Fasting turns on longevity pathways. Practising intermittent fasting, time-restricted eating, fasting can all support the cell regeneration. You can learn more about intermittent fasting from this post. Women should take their hormones into consideration when fasting- read more here. I typically tell my clients, that everyone benefit from going without food 12h a night, for example from 7pm till 7am next morning. Physical movement As we age, we start to loose muscle and gain fat. It's important to do regular exercise to keep muscles engaged. The choices are wide and it's important to have fun and enjoy what you are doing. Prioritise sleep When we sleep, our body and mind, detoxifies and regenerates itself. Learning ways to improve your sleep, if you are struggling with it, is paramount for health, strong immune system. Learn more about the tools for better sleep here. Keep your blood sugar levels balanced Any food we eat raises our blood sugar, but some foods like sugar, starches affect our blood sugar much more than other foods. An easy way to help to keep your blood sugar in balance and avoid steep blood sugar spikes is to eat your foods during your meals in the right order: 1. vegetables 2. protein 3. fats 4. starches and sugars Learn more about blood sugar balance and why it's important for your health and lowered inflammation levels in your body. Focus on lowering your stress levels Whether it's by practicing deep breathing, meditation, spending more time with your family and friends, spending more time in the nature, incorporating fun and revitalising activities in your life. Whatever floats your boat, as they say. Expose yourself to a extreme temperatures- hot and cold One of the activities to include in your daily or weekly regimen is to either have cold showers, do ice-baths, practice cold-water swimming, go to sauna and jump into snow or ice-hole etc. Exposing your body to extreme temperatures creates hormesis, where body feels uncomfortable, so it needs to fight back, making it more resilient. Eat the right foods Certain food groups are inflammatory for the body, such as sugar, processed carbohydrates, processed cooking oils, gluten. Focus on eating the fresh whole foods, specifically vegetables, berries, fruits, beans, lentils, fish, nuts and seeds. Below are some of the more specific foods and drinks that are studied to support cardiovascular health, bone health, gut health, skin health and cognitive function, which you can incorporate into your diet to improve health and longevity: Blueberries (for their cognitive benefits and reducing cellular damage) Bone broth- important for digestion, bone health Turmeric Dark chocolate- rich is flavonoids and polyphenols Avocado- contains phytochemicals, keeping your arteries healthy and young Figs Nuts (slow cognitive decline and great for improved heart health and reduction of type 2 diabetes) Medicinal mushrooms Salmon- helps to increase HDL cholesterol and decrease triglycerides Maca (balances hormones like testosterone, oestrogen, progesterone) Green tea (like matcha) Below is a list of anti-aging supplements, which you can also get either from food, from herbs, through exercising, through fasting: CoQ10 (organ meats, fatty fish (herring, sardine, mackerel, trout), sesame seeds, pistachios, strawberries, oranges, cauliflower, broccoli, spinach, beef, chicken, lentils) Omega 3 Fatty Acids (fish and seafood, nuts and seeds (flaxseeds, walnuts, hemp seeds, chia seeds) Resveratrol (found in grape skins, red wine, cocoa, berries (blueberries, cranberries) Quercetin (citrus fruits, apples, onions, sage, parsley, red wine, tea, grapes, dark cherries, blueberries, blackberries) Vitamin D (salmon, trout, mushrooms, egg yolk, canned tuna, sardines, Swiss cheese, cod liver oil) Vitamin K2 (egg yolk, beef liver, butter, sauerkraut, hard cheese, eel, natto, chicken, kale, mustard greens, collard greens, Swiss chard, broccoli, Brussels sprouts, prunes, kiwi) Vitamin C (Acerola cherries, Camu camu berries, Amla berries, rose hip, chili peppers, , sweet yellow peppers, blackcurrants, cantaloupe, parsley, kale, kiwis, broccoli, Brussels sprouts, lemons, papayas, strawberries etc) Magnesium (spinach, kale, chard, black beans, almonds, cashews, potatoes, pumpkin seeds, avocados, bananas, broccoli, Brussels sprouts, dark chocolate, tofu, salmon, mackerel etc) Selenium (Brazil nuts, fish, pork, beef, turkey, chicken, cottage cheese, eggs, brown rice, sunflower seeds, baked beans, mushrooms, oatmeal, spinach, lentils, bananas etc) Zinc (oysters, pumpkin seeds, hemp seeds, red meat, legumes, cashews, cheese, eggs, quinoa, oats, rice, potatoes, sweet potatoes, dark chocolate etc) Vitamin B12 (meat, fish, eggs, cheese, liver, kidneys etc) Curcumin (turmeric) Berberine (goldenseal, barberry, Oregon grape) Sulforaphane (broccoli, pak choy, cabbage, Brussels sprouts, cauliflower) Astralagus NAD+ (also through exercise and fasting) Though we can't outrun the time, as you have learnt above, there are things we can do to support our longevity and slow down our ageing. If you are looking to achieve a better health and nutrition and need a coach who can be your support and guide on the side, don't hesitate to reach out to me at info@katrinpeo.com.