Deep within the intricate tapestry of your body, a remarkable secret is woven—a secret that's essential for your health and vitality. This secret revolves around the tiny, often underestimated, cellular structures known as mitochondria. Often referred to as the "powerhouses of the cell," these minuscule organelles are responsible for generating the energy your body needs to function optimally.

In this article, we'll unravel the mysteries of these cellular powerhouses and delve into the challenges and solutions in protecting and nurturing them. You'll discover that while it may seem like a daunting task, understanding the role of mitochondria and taking steps to safeguard their function is a vital aspect of maintaining your overall well-being.

Meet the Mighty Mitochondria

Before we dive into the complexities of protecting your cellular powerhouses, let's get to know them a little better.

What Are Mitochondria?

Mitochondria are double-membraned organelles found in the majority of your cells. They are often referred to as the "powerhouses" because their primary role is to produce a molecule called adenosine triphosphate (ATP). ATP serves as the cellular currency for energy, providing the fuel for various cellular processes.

Multi-Talented Mitochondria

While ATP production is their most famous task, mitochondria wear several hats. They also play a pivotal role in controlling cell growth, regulating cell death, and participating in various other cellular processes that are essential for your health.

The Challenge of Protecting Your Powerhouses

Protecting your cellular powerhouses is not as straightforward as it may seem. Several factors can pose challenges to their well-being.

Oxidative Stress: A Common Foe

Mitochondria are susceptible to oxidative stress, a condition in which harmful molecules called free radicals can damage cellular components, including your cellular powerhouses. This oxidative damage can impair mitochondrial function and, in turn, affect your overall health.

Mitochondria are particularly vulnerable to oxidative stress because they are a primary source of free radicals in the cell, and they are also a prime target of these damaging molecules. The delicate balance between oxidative stress and mitochondrial health is crucial.

The Impact of Oxidative Stress on Mitochondria

Oxidative stress can impair the efficiency of ATP production within mitochondria. When your mitochondria are under attack, they produce less energy, which can lead to fatigue and decreased vitality.

Oxidative stress can also cause damage to mitochondrial DNA, leading to mutations that can compromise mitochondrial function. This, in turn, can negatively impact various bodily functions and contribute to aging.

Research has linked mitochondrial dysfunction resulting from oxidative stress to a range of chronic diseases, including neurodegenerative disorders, cardiovascular diseases, and diabetes. Protecting your mitochondria is, therefore, a key strategy in maintaining overall health.

 Aging and Mitochondrial Function

As you age, the function of your mitochondria naturally declines. This can result in reduced energy production, which may contribute to the fatigue and decreased vitality often associated with aging. Aging is associated with a natural decline in mitochondrial function. This reduction in function can lead to decreased energy production, which is often linked to feelings of fatigue and decreased vitality.

Over time, mitochondria accumulate mutations in their DNA. These mutations can impair mitochondrial function and contribute to the aging process. Aging is also associated with an increase in oxidative stress, which can cause damage to mitochondria and further accelerate their decline.

Impact of Aging on Mitochondria

The decline in mitochondrial function can lead to reduced energy production, contributing to feelings of fatigue and decreased vitality often associated with aging.

Impaired mitochondrial function can compromise overall cellular health, which may contribute to various age-related conditions and diseases.

Research has linked mitochondrial dysfunction resulting from aging to a range of chronic diseases, including neurodegenerative disorders, cardiovascular diseases, and diabetes. Protecting your mitochondria is thus a pivotal strategy in maintaining overall health as you age.

Environmental Toxins and Mitochondria

Exposure to environmental toxins, such as pollution and certain chemicals, can harm your mitochondria. It's important to be aware of potential sources of toxins in your environment and take steps to reduce your exposure.

Unraveling the Protective Measures

While protecting your cellular powerhouses may seem like a challenging task, there are practical steps you can take to support their health and function.

Antioxidants: The Mitochondrial Guardians

Antioxidants are your allies in the battle against oxidative stress. By incorporating antioxidant-rich foods like berries, leafy greens, and nuts into your diet, you can help protect your mitochondria from free radical damage.

Regular Exercise: A Vital Ally

Physical activity is one of the most effective ways to support your mitochondria. Regular exercise stimulates the creation of new mitochondria and enhances their efficiency in producing ATP, leading to increased energy levels.

Quality Sleep: Restoring Your Cellular Powerhouses

Adequate sleep is essential for your mitochondria to repair and regenerate. Aim for 7-9 hours of restful sleep each night to ensure your cellular powerhouses are in top form.

Stress Management: A Key to Mitochondrial Health

Chronic stress can have a detrimental impact on your mitochondrial health. Incorporate stress-reduction techniques like meditation, yoga, or deep breathing exercises into your daily routine to reduce stress and support your mitochondria.

Environmental Awareness: Reduce Toxin Exposure

To protect your mitochondria from environmental toxins, be mindful of potential sources of pollution and chemicals in your surroundings. Make choices that reduce your exposure to harmful substances.

 Aging Gracefully with Healthy Mitochondria

As you age, nurturing your mitochondria becomes even more crucial. Here's how you can age gracefully while maintaining mitochondrial health.

• Nutrient-Rich Diet: Fuel for Longevity

A diet rich in nutrients like B vitamins, coenzyme Q10, and antioxidants can support mitochondrial health and help you age gracefully.

• Regular Exercise: Your Fountain of Youth

Maintain an active lifestyle as you age to support your mitochondria. Whether it's daily walks or engaging in low-impact exercises, keeping your body moving is essential for longevity.

• Mental Well-Being: Reduce Stress

Stress management is particularly important as you age. Engage in activities that promote mental well-being, such as mindfulness and relaxation techniques.

The aging process is a natural and inescapable part of life, and it's a journey to be embraced. Your mitochondria are at the core of your vitality and well-being. The more you invest in their protection and health, the better equipped you are to age gracefully, maintaining your zest for life. Remember, aging with healthy mitochondria is not a dream but a reality, waiting for you to embrace it.

Conclusion - Embrace the Challenge

The journey to protecting and nurturing your cellular powerhouses, your mitochondria, may indeed pose challenges, but it's a challenge worth embracing. By incorporating the protective measures mentioned here, you can unlock the secrets to vibrant health and vitality. Remember, your mitochondria are the key to a healthier, more energized you. So, let's embrace the challenge and pave the way for a long and fulfilling life.

What makes a simple lump of dough rise to a delightful loaf of bread? The same thing that makes a pint of beer so bubbly and delicious and gives a glass of wine its character and aroma: yeast.

A tiny, live organism that has been "domesticated" through centuries of bread and beer-making, the humble yeast plays a key role in creating some of our favorite foods and drinks even today.

If you're curious about different types of yeast and how they're used to make bread, beer, wine, and more, keep reading because, in this blog post, we explore the fascinating world of this superhero of the culinary world.

What is Yeast?

Yeast is a live microorganism, more specifically, a unicellular fungus. And as you may have guessed from the title of this article, it's not just one type – there are actually countless varieties of yeast found in nature.

In fact, yeast can be found everywhere: on plant leaves, the skin of fruits, in the soil, and even in the air we breathe.

Different Types of Yeast

As mentioned, there are many types of yeast, but for the purpose of this article, we'll focus on the two most commonly used varieties: baking yeast and brewing yeast.

Baking Yeast

The primary yeast used in baking is known as "baker's yeast." This is a strain of Saccharomyces cerevisiae specifically selected for its ability to leaven bread and other baked goods. You can get it in a few different forms, including:

• Fresh Yeast: This is yeast in its most natural form. It's a moist, creamy substance that's often sold in small cubes. It’s highly perishable, so it needs to be used within a short time frame, making it less common in home baking.
• Active Dry Yeast: Active dry yeast is a granulated form that is widely available and easy to store. However, it needs to be rehydrated in warm water before being added to the dough.
• Instant Yeast: Quick rise or instant yeast is very similar to active dry yeast, but it's finer in texture and can be added directly to the dry ingredients in your recipe. It also doesn't require the rehydration step, so it's great for quick baking projects.

Brewing Yeast

Brewing yeast is specially cultivated to produce alcoholic beverages like beer, wine, and spirits. The strains of yeast used in brewing are different from those used in baking, as they are selected for their unique ability to produce alcohol and specific flavor profiles.

• Ale Yeast: Ale yeast is a top-fermenting yeast, so it's used in brewing brown, pale, mild and other ales. It ferments at warmer temperatures, resulting in a quicker fermentation process and a wide range of flavors.
• Lager Yeast: Lager yeast is used in making lagers, which are bottom-fermented. It also ferments at cooler temperatures. to a clean and crisp taste, typical of lagers.
• Wine Yeast: Wine yeast strains are tailored to ferment grapes and other fruits for winemaking. They help preserve the natural flavors and aromas of the fruit while converting the sugars into alcohol.
• Distillers Yeast: Distillers yeast is used to produce spirits like whiskey, vodka, and rum. It's selected for its ability to produce high alcohol content and specific flavor characteristics.
• Thiolized Yeast: While yeast's crucial role in brewing has always been to convert sugars into alcohol, in recent years, craft breweries have been experimenting with thiolized or engineered yeast. This type of yeast has undergone a process to enhance its thiol production, which is responsible for the characteristic flavors and aromas in certain beer styles, particularly in hoppy beers like IPAs.

Other Uses for Yeast

While bread and beer are two of the most well-known products that rely on yeast, these microorganisms are as versatile as can be, so they have multiple applications. For instance, yeast is also used in the production of:

• Yogurt
• Cheese
• Flavor Enhancers
• Pharmaceuticals
• And even biofuel!

Road tripping!!!

Buckle up, health enthusiasts!

I’m coming on the road to share my secrets for a healthier gut, with my "Supercharge Your Gut" tour.

The tour, in collaboration with the College of Naturopathic Medicine, will take me to London, Dublin and Bristol and it promises to be an exciting and informative experience that you won't want to miss.

I have a special code for you too: just use SUPER50 when you book! 

London - November 2, 2023

The journey kicks off in the vibrant city of London on November 2, 2023. Where I invite you to join me for an evening of gut-health revelation at College of Naturopathic Medicine (CNM) London. The event promises to be a fantastic opportunity to dive into the world of gut wellness and to understand the significance of a well-functioning digestive system.

In London, you'll have the chance to:

Learn from me: I’ll share my invaluable knowledge on gut health, offering insights into my maintenance plan that has helped countless individuals achieve improved digestive health.

Latest Facts and Figures: You will learn the most up-to-date information and research findings on gut health, ensuring you are well-informed about this critical aspect of your overall well-being.

I’ll also be sharing some mouth-watering recipes: I’ll take you on a tour of gut-friendly recipes that will not only benefit your digestive system but also be super easy to make for you and the whole family.

To reserve your spot for the London event, visit Eventbrite - Lee Holmes Supercharge Your Gut in London.

P.S use the code SUPER50 when you book! 

Dublin - November 11, 2023

On November 11, 2023, I’ll be visiting the heart of Dublin. The "Supercharge Your Gut" tour continues, and you will have the opportunity to learn more about the secrets of gut wellness.

In Dublin, you can look forward to:

A Deep Dive into Gut Health: Where I will discuss the intricacies of gut health and guide you on the path to maintaining a healthy digestive system.

Irish Insights: Learn how gut health impacts the Irish community and discover ways to enhance your well-being in this lovely city.

Practical Advice: Gain practical tips and tricks that you can implement right away to boost your gut health.

To secure your spot for the Dublin event, visit Eventbrite - Lee Holmes Supercharge Your Gut in Dublin.

P.S use the code SUPER50 when you book! 

Bristol - November 13, 2023

The tour concludes in the dynamic city of Bristol on November 13, 2023. Bristolians, this is your chance to join me for a remarkable evening dedicated to gut health.

In Bristol, you can look forward to:

Learning new things: Delve into the world of gut wellness and gain access to my maintenance plan for long lasting results, better sleep, energy and mood!

Engaging Discussions: Participate in discussions about the latest developments in gut health and how they apply to your life.

Nutrient-Packed Recipes: Explore delicious recipes that not only enhance your gut health but also please your taste buds.

To reserve your spot for the Bristol event, visit Eventbrite - Lee Holmes Supercharge Your Gut in Bristol.

Am so excited to bring the "Supercharge Your Gut" to life. It will be a memorable journey of discovery and transformation. With stops in London, Dublin and Bristol you’ll have the unique opportunity to learn about how to improve your health, gain access to the latest insights, and savour gut-friendly recipes. Don't miss this chance to take control of your digestive health and embark on a path to a happier, healthier you.

P.S use the code SUPER50 when you book! 

Reserve your spot today, and let's supercharge our guts together!

See you soon!

Lee x

Have you been feeling a little… off? Perhaps you’re feeling more bloated or gassy than usual? 

If so, no, it’s not your imagination, and no, you can’t blame the moon or mercury going retrograde. So, if you can’t blame the planets or the galaxy for this one, who can you blame?

It’s simple.

Your gut. 

Your gut’s main job is to absorb nutrients that support you to function and flourish. If it’s not working the way it should, it can impact your entire body. Any time you experience bloating, gas or even constipation, that's your gut letting you know that something’s wrong and it needs a little love. So, next time you have the runs or a sudden onset of pimples dotted across your forehead, you should thank your gut for letting you know that it needs some love (too far?). 

How do you show your gut love? The Special K’s. And no, I’m not talking about the cereal! 

Here are the special K’s for a loved gut. Plus I'm also sharing a special "K" recipe, my homemade Kefir if you'd like to scroll ahead.

1. Kefir 

Kefir is a fermented product containing milk or coconut water and fermented kefir grains that grow live gut-loving bacteria. It might remind you a little bit of Greek yoghurt; it's nutrient-dense, smooth and can taste a bit sour. Consuming kefir can reduce digestive discomfort, support immunity and enhance natural detoxification. You can find kefir at your local health food store, or you can try your hand at making it at home. Try drinking it straight, adding it to smoothies, whipping it up like cream cheese or using it as a dressing.

2. Kombucha

Do you know what’s had the biggest transformation in the last few years? Kombucha. What was once a ‘weird’, smelly drink hippies would make in their basement has become a phenomenon that can be found in supermarkets worldwide. Kombucha, also known as “booch” on the streets, is fermented tea. The traditional method of creating kombucha involves a natural fermentation of sweet tea with a live culture known as SCOBY (symbiotic culture of bacteria and yeast). This results in a sparkling drink with sweet and sour flavours that contains live cultures and antioxidants from tea polyphenols. Some kombuchas are better than others so be sure to read the label for hidden ingredients.

Another synbiotic to include in your gut-health routine is Love Your Gut Synbiotic Powder. Fermented using five different strains of probiotic bacteria, along with prebiotics, digestive enzymes and more, the Synbiotic Powder is formulated to improve gut health, immunity and well-being.

3. Kimchi

Kimchi is a spicy pickled vegetable dish from South Korea and has been around for more than 2000 years. Kimchi combines cabbage, scallions or radishes in a brine with garlic, ginger, chilli and fish sauce. Kimchi improves the bioavailability of the foods you eat – meaning the nutrients you consume are more easily digested and assimilated in the body – while showing the gut some love by giving it much-needed beneficial bacteria. Kimchi is also high in choline, which can help maintain balanced moods.

You can pick up a jar of kimchi at your grocery store in the refrigerated section. At this point, I eat kimchi with almost anything (sometimes I even have it with a spoon), but if you’re new to kimchi, start slow by adding a teaspoon of it to a nourishing bowl, like my Smoked Salmon Living Lentil Bowl.

Fermented Turmeric and Fennel Cauliflower

4. Kermented vegetables

Okay, this one’s a bit of a stretch, but you can’t blame me for trying ha!. Fermented vegetables have been around for decades for a good reason. Not only do they last longer (who wants soggy carrots sitting in their fridge? No one. Absolutely no one.), but they also have an amazing impact on the gut. Consuming active live cultures from fermented vegetables helps nourish the digestive system with healthy microbes, combats inflammation and provides the fibre that regular veggies do.

My favourite? Fermented Turmeric and Fennel Cauliflower; it’s full of flavour and helps take the almighty cauliflower to the next level. 

To up your gut game and help support a healthy metabolism, be sure to include Fulvic Humic Concentrate (FHC); it’s a natural way to promote gut health, as it keeps the integrity of the gut lining while replenishing your gut bacteria. FHC is a super-nutrient food that helps you absorb more of the good stuff, meaning you can put all the fermented foods you’re eating to good use!

To soak up the gut health benefits of fermented foods, or should I say, kermented foods, for yourself, stock up your pantry with kombucha, kimchi, kefir, cultured yoghurt and Love Your Gut Synbiotic Powder.

Before buying all of the special K's on this list, remember that not everyone's gut loves these foods; some sensitive tummies can initially suffer from gas and bloating. Whenever introducing any new food into your diet, it's best to start slow, see how your body reacts, and go from there.

Now, go on, show your gut some love today!

Well you've made it to the end of the blog and you must be hungry by now, so here is my Kefir Yoghurt Recipe!

Whenever you find yourself working out on a diet, you need to wrestle with a fairly complex idea. The idea that while food gives you energy and makes sure that you are able to handle your daily workouts, your diet is going to give you different foods and perhaps quantities than you have been eating previously.

So how do you work out safely and still get some serious benefits?

1.   Fuel Your Body Correctly

There are plenty of healthy foods that allow you to have some serious energy while still sticking to your healthy eating plan. Foods like fruits, vegetables, lean proteins, healthy fats, and healthy carbohydrates will ensure that you have some serious energy, even if you aren’t eating a lot of them. Additionally, make sure to drink plenty of water.

While there are many different types of diets and not all diets work for everyone, the best diets seem to have no restrictions on how much you can eat, but rather, they make sure that you are eating the right kinds of foods in adequate amounts.

You can also focus on fueling your body before a workout using various pre-workout supplements, and the duration of pre-workout impacts tend to kick in about 30 minutes before a workout. So if you take one before you head to the gym, by the time you get there, you will have the supplement working for you by the time you get working out!

2.   Listen To Your Body

Even if you are loving your food intake and can’t find any fault with it, you are still making changes to what your body eats and what it takes in on a daily basis. Things with your workout might need to change because you are going to be eating different amounts, different foods, and at different times than before you were on your diet.

So you might find that while you usually can eat a massive breakfast and then go smash out a workout , on your new eating plan (and a much smaller breakfast), you might find that your workout performance slips. But if you wait a few hours and allow your breakfast and lunch to kick in, then you can get to where you have a ton of energy and can do an afternoon workout.

Don’t be afraid to listen to your body and change things around, especially in the beginning stages of your diet as you are still learning how it works and the benefits it provides you.

3.   Use Exercises That Will Support Your Goals

On a healthy eating plan, you are typically trying to feel better, maybe drop some kilos, or maybe you have a different goal in mind. But if you are trying to drop a few pounds and lose some weight, then you can’t rely on both diet and exercise alone. Instead you need to combine the two in order to see some real results.

So make sure to focus on exercises that are going to help you lose weight, burn fat, and build muscle. If you are trying to build muscle and eating a lot of high energy foods, then focus on workouts that are going to put your body through its paces and help it grow. There are thousands of resources out there that allow you to tailor exercises to your needs, and as long as you are consistent, you will be good to go!

You might think that juggling a diet and also having a good workout plan is going to be hard, but if you make sure that both plans support one another, you will find that you will have the body you want in no time!

Thyroid related medical conditions affect around 7% of the total US population. Alongside the recommended medication and care plans, it is helpful to understand that a lot of the symptoms and
overarching causes can also be greatly influenced by eating the right food and exploring the most
supportive supplements. This guide explores the foods and supplements that support thyroid
function.

What Affects Thyroid Function?
To fully understand the impact of food and supplements on thyroid levels in the body, is it useful to
also learn about the kind of things that may impact them. For example, being overweight is a major
risk factor when it comes to hypothyroidism, and this is something that is highly controllable. So,
what are the main things that you should be thinking about if you are facing this kind of problem?

Iodine
Iodine is needed to create the thyroid hormone. So, in order to maintain positive thyroid health, it is essential that your body is also producing the correct levels of iodine. When this is not happening, there is a significant increase in risk factors for hypothyroidism to set in. Again, being overweight is a major risk factor here because this can impact how your body produces hormones in many significant ways. Bio Bean looks at iodine and weight loss through the lens of how the two interact and what can be done to promote sustainable and supportive levels within.

Selenium
Also a necessary part of a healthy thyroid, selenium is highly recommended for those with issues in
this area. You can add plenty of foods into your daily diet that are brimming with selenium, and you may be eating some already. Try Brazil nuts, sardines or tuna, eggs, and various legumes to give your body a selenium boost. This will help thyroid functions to retain a normal level of expected behaviour.

Vitamin D
Hypothyroidism impacts the vitamin D levels in the body too. You may notice the signs of a
deficiency by their tell-tale characteristics like dizzy spells, fatigue, weakness, hair loss, and
depression. Taking a supplement is the easiest route towards boosting your levels because it is not
found naturally in many food sources. The food that does contain some of this essential vitamin has nowhere near enough content to support healthy thyroids.

Zinc
It is impossible to have optimal thyroid health if your body is missing the all-important zinc factor.
These types of supplements are commonplace and can be found in most drugstores, supermarkets,
and online health brands as well. Low zinc strongly impacts the way your thyroid hormone is able to function, so it’s worth investigating because if you do have subpar levels, lots of other things might be negatively affected as well. If you prefer to get your vitamins through your diet, try red meats and seafood for this one.

The Rest
There are a few more essential vitamins that work well in the body to combat the effects of
hypothyroidism. It’s helpful to know about these as a deficiency of any one of them could cause your symptoms to worsen and the condition to deteriorate.
 Vitamin A
 Iron
 Magnesium
 Vitamin B12
 Protein
 Calcium

Which Food Is Best?
That’s the lowdown on vitamins, so what about food that is on the safe list too? Zinc-rich meals are a great way to go, but there are other things you can eat to support positive health as well.
 Gluten free rice
 Almonds
 Carrots and spinach
 Chickpeas and lentils

Should You Avoid Anything?
So, now you know what complements the agenda, a few food groups can actually make thyroid
issues worse. Here’s what to avoid.

 Gluten
 Soy
 Coffee
 Ultra-processed fast food

A healthy thyroid depends on a body that can produce iodine. If your vitamin count is out of kilter,
this will impact how you feel and what your body can do.