[FREE] 💡 Techniques to Improve your Digestion: Digestive Biohacking for the Holidays 🎄✨
I often ignore holiday diet recipes because how many times do we celebrate Christmas or New Year's? I prefer to apply these techniques to improve my digestion and burn it all off afterwards!
During the holiday season, our digestive systems are often put to the test. Rich dishes, alcohol, excess sugar... It's time to give your digestion a boost and optimize your intestinal well-being.
Here's a biohacking guide for more efficient and comfortable digestion.
1. Understanding digestion: why is it so crucial?
🧐 Digestion is a complex process that transforms food into essential nutrients for energy, cellular repair, and overall health. An efficient digestive system allows:
Better absorption of vitamins and minerals 🥦
Reduction of bloating and intestinal discomfort 🌬️
Immune system support (70% of immune cells are in the intestine!) 🛡️
2. Habits to adopt for optimal digestion🌟
A. Chew your food well 🥗
Why? Digestion begins in the mouth through the action of salivary enzymes. Insufficient chewing overloads the stomach and intestines.
Tip: Count 20 to 30 chews per bite, and at minimum 10 chews if 20 to 30 seems too much.
B. Split your meals 🍴
Why? Eating too much at once can slow down digestion.
Tip: Favor several small balanced meals rather than one big feast.
C. Drink sufficiently, but at the right time 🚰
Why? Hydration is essential for nutrient transport, but drinking during meals dilutes digestive enzymes.
Tip: Hydrate 30 minutes before or after a meal, not during. If you've shared a meal with me, you must have noticed I rarely drink, and if I do, it's warm water with a slice of lemon.
3. Foods to favor for flawless digestion 🥑
A. Rich in soluble fiber
Examples: Oats, legumes, carrots.
Benefits: Regulate transit and feed good intestinal bacteria.
B. Natural probiotics 🦠
Examples: Fermented yogurt, kefir, unpasteurized sauerkraut.
Benefits: Support intestinal flora and reduce inflammation.
C. Natural digestive enzymes 🍍
Examples: Papaya (papain), pineapple (bromelain).
Benefits: Facilitate the breakdown of proteins and fats.
4. Advanced techniques for biohacking your digestion🔬
A. Taking digestive enzymes 💊
When? If you consume a meal rich in fats or proteins.
Example: Lipase for fats, protease for proteins.
B. Incorporating prebiotics 🌱
Why? Prebiotics feed your good intestinal bacteria.
Examples: Jerusalem artichoke, asparagus, garlic.
C. Taking breaks between meals ⏳
Why? The "migrating motor complex" cleans the intestine between meals.
Tip: Wait 4 hours between meals to optimize this process.
D. Abdominal massages 🤲
How? Massage your belly clockwise to stimulate transit.
When? After a large meal or in case of bloating.
5. What to avoid to protect your digestion 🚫
Ultra-processed foods: They overload the liver and disrupt intestinal flora.
Excess sugars: Promote the proliferation of bad bacteria.
Rushed meals: Stress the digestive system. Take time to savor your dishes.
6. Recommended supplements and biohacks 💊🔬
Probiotics: Support intestinal flora. Ex: Lactobacillus rhamnosus.
Glutamine: Repairs the intestinal wall.
Magnesium: Helps muscle relaxation, including in the intestine.
Activated charcoal: Reduces bloating in case of dietary excess.
7. Adapting your digestion during the holidays 🎉
Eat slowly to avoid excess food.
Avoid combining too many complex foods (ex: carbs + proteins + fats in large quantities).
Take a digestive walk for 15-20 minutes after meals.
By applying these techniques, you'll get through the holidays without bloating or digestive fatigue. And above all, enjoy these festive moments in full health and serenity.
HAPPY HOLIDAYS!
Valérie Orsoni
Your Coach, Biohacker, and Longevity Expert
P.S.: I'm also the founder of LiliWarrior, a 100% eco-friendly clothing brand that's better for the planet, and therefore better for our health (creating a virtuous cycle!).