Nutrient absorption occurs primarily in your small intestine as digested food passes through and the intestinal walls uptake nutrients. Factors, like compromised gut health, medications, and chronic stress can hamper the efficiency of this process.

When absorption is impaired, you don't reap the full benefits of dietary nutrients, which, over time, can lead to deficiencies and health issues. The good news is you can take strategic steps to maximize absorption.

Optimizing nutrient absorption safeguards you from deficiencies that can negatively impact immunity, energy levels, hormones, and important body processes. Here are 7 effective methods to improve digestion and help your body thrive by getting the most from your diet:

1. Eat Plenty of Prebiotics and Probiotics

Boosting gut health enhances absorption, and prebiotics and probiotics are key allies. Prebiotics provide “fuel” to nourish probiotics - the beneficial bacteria in your digestive system. This optimizes gut flora, protects intestinal walls, and aids digestion. Excellent prebiotic foods include bananas, onions, garlic, lentils, and oats.

Probiotic foods help restore optimal bacterial balance. Try kefir, kimchi, sauerkraut, yogurt and kombucha. Reliable supplements for digestion and absorption can help those with deficiencies. A healthy gut equals improved nutrient absorption. For more information on gut health recipes and you can also visit my gut health blog.

2. Stay Hydrated with Fluids

Sufficient hydration keeps your digestive system functioning properly. Fluids help break down food and transport nutrients efficiently through the intestines into your bloodstream. Aim for adequate daily water, either through foods or beverages.

Drinking fluids during meals is optimal for absorption rather than chugging water afterward. Beverages like herbal tea, bone broth, and fruit/veggie smoothies are great hydrating options. Dehydration impedes the absorption process.

3. Chew Your Food Thoroughly

Don’t rush through meals - take time to chew each bite thoroughly to improve absorption. Chewing breaks food particles down smaller for easier digestion by your body’s enzymes. The more finely food is chewed, the greater the surface area for nutrient absorption once it reaches your intestines.

Digestion starts in your mouth. Chewing signals your stomach to release acids preparing for food particles. Take at least 20 chews per bite, focusing on quality over speed.

4. Avoid Heavy Processing and Additives

Heavily processed foods and certain additives hinder absorption. Refined grains and excess sugar deplete gut bacteria diversity. Food dyes, emulsifiers, and sulfites can damage intestinal walls and cause inflammation.

Instead, eat a diet rich in whole foods like vegetables, fruits, beans, nuts, and minimally processed grains. Also, limit alcohol, which damages the gut lining. Focus on quality fuel for your body.

5. Manage Stress

Long-term stress impacts the production of hormones, enzymes, and acids vital to proper digestion. Stress causes blood to divert away from your gut to muscles, interfering with optimal absorption.

Adopt stress management techniques like meditation, yoga, deep breathing, and mindfulness. Allow time to rest and recharge. Keeping stress at bay ensures your body’s systems can sync for peak absorption.

6. Supplement Absorption Aids

Certain supplements support your body’s absorption abilities. Digestive enzymes help break down macronutrients for better conversion. Supplements like zinc, iron, and magnesium citrate increase mineral absorption. Omega-3 fish oils boost fat absorption.

Chat with your doctor before supplementing to ensure safety and efficacy. Targeted supplementation tailored to your needs can enhance your natural digestive and absorptive capacities.

7. Exercise Regularly

Regular physical activity keeps digestion regular and going strong. Exercise accelerates food’s transit time in your system, making for optimal nutrient absorption. It also decreases inflammation and insulin resistance, which impair absorption when elevated.

Aim for 150 minutes per week of moderate activity like brisk walking. Strength training aids muscle movement related to digestion. Keep your gut and body active.

Conclusion

Maximizing nutrient absorption empowers your body to reap the full rewards of eating healthy. Support your digestive system by staying hydrated, managing stress, exercising, and avoiding gut disruptions.

Eat more prebiotic and probiotic foods to enrich gut flora while limiting heavily processed items. Follow these steps to ensure you properly break down and absorb nutrients from your diet. Pair smart nutrition with optimized absorption for good health.

Embarking on a journey through the enchanting world of Mediterranean cuisine feels like setting sail on a culinary odyssey. It reveals a tapestry of flavors and culinary traditions that have captured the imaginations and palates of people worldwide. 

Rooted in the countries surrounding the Mediterranean Sea, this gastronomic adventure goes beyond just dishes; it's a celebration of vibrant, locally sourced ingredients and the time-tested wisdom of generations in the kitchen. The global allure of Mediterranean cuisine isn't just about taste; it's about the stories told through every bite.

Characteristics of Mediterranean Cuisine

Celebrating Fresh, Local Ingredients

Picture strolling through a bustling local market in a Mediterranean town, the air filled with the scent of ripe fruits and the vibrant colors of fresh vegetables. Mediterranean cuisine is like a love letter to these ingredients, a commitment to using what the land offers. It's about cherishing the connection between the food on your plate and the earth it came from, fostering a deep appreciation for the flavors that change with the seasons.

Nurturing with Healthy Fats and Oils

Imagine the golden hues of olive orchards lining the hillsides. That's where the magic begins—with olive oil. It's not just a cooking staple; it's the elixir of the Mediterranean kitchen. As you drizzle it over a dish, you're not just adding flavor but embracing a tradition that spans centuries. The health benefits are like a secret passed down through generations, reminding us that good food is also about caring for ourselves.

Flavors in Abundance

Think about the first time you tasted a perfectly balanced sweet and savory dish, a harmony of flavors dancing on your taste buds. Mediterranean cuisine is like a symphony—it weaves together the earthy notes of oregano, cinnamon's warmth, and cumin's zing. It's not just a meal; it's a sensory experience that leaves a lasting impression.

Iconic Mediterranean Dishes

Lentil Moussaka

Exploring Greek Gastronomy

Close your eyes and imagine being in a Greek taverna, the aroma of Moussaka wafting through the air. As you take a bite, the layers of eggplant, minced meat, and velvety béchamel sauce transport you to comfort and warmth. With its grilled meat skewers, Souvlaki isn't just street food; it's a taste of Greek simplicity and bold flavors. And who could forget the freshness of a Greek Salad, each bite a crisp, refreshing journey through the flavors of the Mediterranean?

Speaking of Greek cuisine, have you ever tried a delightful Greek eggplant recipe? One standout dish is the "Melitzanes Papoutsakia,"." This dish is a delightful blend of roasted eggplants, flavourful minced meat, and a luscious tomato sauce. For a step-by-step guide and a taste of authentic Greek home cooking, check out this Greek eggplants recipe with Paliria.

Italian Culinary Elegance

Remember the first time you twirled a forkful of perfectly cooked pasta? Italian cuisine is an art form, a dance of flavors on the palate. Spaghetti Bolognese and Carbonara aren't just dishes but expressions of culinary mastery. A Margherita Pizza is more than a combination of tomato, mozzarella, and basil; it's a timeless representation of Italian sophistication. Tiramisu, with its layers of coffee-soaked ladyfingers and mascarpone cream, is a sweet finale that lingers in memory.

Spanish Festivity on a Plate

Imagine a bustling Spanish market square where the aroma of Paella fills the air. It's more than a dish; it's a communal celebration, a vibrant mix of rice, saffron, and seafood or meats. With their small, flavorful bites, Tapas is an invitation to savor and share—whether it's Patatas Bravas's spiciness or Gambas al Ajillo's richness. And a chilled bowl of Gazpacho isn't just soup; it's a refreshing testament to the cooling spirit of Spanish cuisine.

Middle Eastern Culinary Delights

Transport yourself to a Middle Eastern feast—a spread of Hummus, the creamy blend of chickpeas, tahini, and lemon. It's a dip that tells a story of simple pleasures. With its crunchy exterior and earthy taste, Falafel isn't just street food; it's a culinary journey wrapped in pita. Shawarma, with its thinly sliced marinated meat, is an aromatic adventure that captures the essence of Middle Eastern street food.

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!