The Times: Golden generation of TikTokers are turning Gen Z on to gold top
I was recently featured in The Times sharing my views on full-fat dairy and why more people are moving away from low-fat options.
Nutrition advice is always evolving, and dairy is one of those topics where guidance has really shifted over time. For years, I was told to choose low-fat options as the healthier choice. But increasingly, both research and real-world experience are starting to challenge that idea.
The article explores the growing popularity of full-fat dairy, particularly Jersey “gold-top” milk. Once seen as an indulgence, this richer, more natural milk is making a strong comeback, especially among people who are moving away from highly processed foods and returning to more whole, nutrient-dense options.
What stands out to me is how much social media is now influencing these conversations. More people are questioning outdated nutrition advice and looking at the bigger picture — not just calories or fat content, but how foods affect blood sugar, inflammation, and overall health.
In a TikTok post that gained nearly 80,000 likes, I shared: “You don’t want to go for the low-fat options because low fat means high sugar and higher in lactose.”
This reflects something I see time and time again — when fat is removed from foods, it is often replaced with sugars or additives to improve taste, which can have a very different impact on the body.
For me, it’s not about labelling foods as “good” or “bad,” but about focusing on real, minimally processed foods and understanding how they support long-term health.
You can read the article here and watch the video it refers to on TikTok or Instagram.
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Autoimmunity and Gut Health: How Inflammation Starts in the Gut (and What You Can Do About It)
Your EBS Festive Recipes
The Seven Shortcut Foods Nutritionists Never Eat
March 22, 2026
Autoimmunity and Gut Health: How Inflammation Starts in the Gut (and What You Can Do About It)
March is Autoimmune Awareness Month, a time to bring more understanding to conditions that affect millions of people – often silently, often misunderstood.
From thyroid disorders and rheumatoid arthritis to skin conditions, digestive issues, and chronic fatigue, autoimmune conditions can show up in many different ways.
But one thing they almost always have in common?
Chronic inflammation.
And increasingly, research and clinical experience point to one key place where that inflammation often begins: The gut.
Why the Gut Matters in Autoimmunity
Your gut isn’t just responsible for digestion. It plays a central role in:
Immune system regulation
Nutrient absorption
Hormonal balance
Inflammatory responses
In fact, a large proportion of your immune system is closely linked to your gut.
When your gut is functioning well, it acts as a protective barrier, allowing nutrients through while keeping harmful substances out.
But when this balance is disrupted through diet, stress, poor sleep, or environmental factors that barrier can become compromised.
This is often referred to as increased intestinal permeability, or “leaky gut.”
How Gut Imbalance Drives Inflammation
When the gut barrier is weakened, substances that shouldn’t normally enter the bloodstream can pass through, including:
Undigested food particles
Bacterial by-products
Toxins
This can trigger the immune system to respond repeatedly.
Over time, this constant immune activation can contribute to chronic, low-grade inflammation, which is a key driver in many autoimmune conditions.
At the same time, other daily factors can amplify this process:
Blood sugar instability
Diets high in ultra-processed foods
Chronic stress
Poor sleep patterns
Lack of movement
Individually, these may seem small, but together, they create an internal environment where inflammation can persist.
A Different Way to Look at Autoimmunity
Autoimmune conditions are complex, and there is no single cause or quick fix.
But one of the most powerful shifts you can make is to start asking yourself “How can I reduce the inflammatory load on my body every day?” instead of just “How do I fix my condition?”
Because when you consistently lower inflammation, you give your body a better chance to regulate, repair, and function more effectively.
What Actually Helps Lower Inflammation
This is where many people get overwhelmed or fall into extremes.
In reality, supporting your body doesn’t require restriction or complicated protocols.
It comes back to consistent, foundational habits:
Eating balanced meals that stabilise blood sugar
Including anti-inflammatory, whole foods
Supporting gut health daily
Prioritising sleep and recovery
Managing stress in realistic ways
Moving your body regularly
It’s not about perfection. It’s about creating an environment where your body is no longer under constant pressure.
How the Eat Burn Sleep Platform Supports This
This is exactly the approach we take inside the Eat Burn Sleep platform.
Rather than focusing on restriction or short-term fixes, the platform is designed to help you:
✔ Reduce inflammation through a structured, anti-inflammatory lifestyle ✔ Support gut health with practical, sustainable nutrition ✔ Stabilise blood sugar and energy levels ✔ Build habits that work in real life, not just in theory ✔ Understand how your daily choices impact how your body feels
You’ll find guidance, personalised support, and a clear framework to help you take control of your health in a way that feels manageable and empowering.
A Final Thought for Autoimmune Awareness Month
If you’re living with autoimmune symptoms, it’s easy to feel like your body is working against you.
But often, your body is responding to the environment it’s been given.
When you start supporting it differently consistently and strategically, things can begin to shift and improve.
If you’d like support in reducing inflammation, improving gut health, and building a lifestyle that works with your body rather than against it, you can explore the Eat Burn Sleep platform here:
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The Times: Golden generation of TikTokers are turning Gen Z on to gold top
Your EBS Festive Recipes
The Seven Shortcut Foods Nutritionists Never Eat
December 18, 2025
Your EBS Festive Recipes
The festive season is all about connection, joy, and coming together around the table. At Eat Burn Sleep, we believe food is so much more than fuel; it’s social, emotional, and deeply human. Sharing meals helps lower stress, support mental wellbeing, and calm the nervous system, all of which play an essential role in keeping chronic inflammation in check. This is why enjoyment and togetherness are just as important as what’s on your plate.
That’s where our 80/20 lifestyle truly shines. Instead of aiming for perfection, we focus on balance. When around 80% of your choices nourish your body with anti-inflammatory, gut-friendly foods, there’s plenty of room for festive favourites, flexibility, and traditions you love, without guilt or restriction. This gentle, sustainable approach supports hormone balance, digestion, and long-term health, while still letting you fully enjoy the season.
Below, you’ll find a festive recipe collection created to help you feel your best while celebrating, because looking after your health and enjoying special moments should always go hand in hand.
Recipes marked with * are public. Full anti-inflammatory guidance, education, and seasonal support are available inside the Eat Burn Sleep Membership.
As you enjoy these festive recipes, remember that health isn’t about restriction or missing out on moments that matter. The Eat Burn Sleep 80/20 lifestyle is about nourishing your body most of the time, and wholeheartedly enjoying food, connection, and celebration when it counts.
Cooking, sharing meals, and gathering around a table bring people together in ways that support digestion, reduce stress, and naturally lower inflammation. Food is joy, tradition, and community. Listen to your body, savour each bite, and trust that its consistency over time, not one meal or one week, that creates lasting health and balance.
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The Times: Golden generation of TikTokers are turning Gen Z on to gold top
Autoimmunity and Gut Health: How Inflammation Starts in the Gut (and What You Can Do About It)
Interview with Beyond Luxury | Beauty Isn’t What We’ve Been Told
April 25, 2025
Interview with Beyond Luxury | Beauty Isn’t What We’ve Been Told
I’m thrilled to share my latest reflections on beauty, wellness, and the evolving luxury landscape. In my recent interview with Beyond Luxury Group, I explore the complexities of modern beauty standards, emphasizing that true beauty transcends external appearances and is deeply rooted in health and authenticity. I discuss the increasing reliance on quick fixes, such as weight-loss medications, and highlight the importance of addressing underlying health issues rather than simply masking symptoms. This conversation builds upon my podcast episode with my dear friend and industry thought leader, Carlota Rodben, founder of the Beyond Luxury Group and author of Beauty as It Is, where we also touched on the need for beauty brands to embrace a more holistic approach, weaving well-being and health into their narratives and offerings.
In this piece, I reflect on where the beauty industry is headed and imagine a future where wellness retreats are more inclusive, welcoming families, and encouraging social connection alongside personal renewal. This outlook aligns with my belief that true beauty radiates from inner health and balance. I invite you to join me in reshaping beauty standards to prioritize authenticity, well-being, and a deeper, more meaningful connection to ourselves and one another.
You can read my interview with Beyond Luxury Group on their Substack page here.
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Perimenopause Unfiltered Masterclass
The Times: Golden generation of TikTokers are turning Gen Z on to gold top
Autoimmunity and Gut Health: How Inflammation Starts in the Gut (and What You Can Do About It)
December 05, 2024
Festive Recipes for Gut Health
The holiday season is a time to gather, celebrate, and indulge in delicious meals. However, traditional festive foods can sometimes leave us feeling heavy or inflamed due to excess sugar, refined carbs, and saturated fats. This can affect not just our overall wellness but also our gut health.
A happy gut is key to reducing inflammation, improving digestion, and boosting energy—so why not make it a focus this festive season?
Not only are these dishes nourishing, but they’re also bursting with festive flavors to keep everyone at your table satisfied and glowing from the inside out.
Additionally, incorporating gut-friendly ingredients—such as low-sugar, grain-free, and dairy-free options—can make holiday recipes more inclusive for those with specific dietary needs. By prioritizing gut health during the festive season, these recipes not only accommodate various preferences but also promote overall well-being, ensuring that holiday meals are both enjoyable and nourishing.
Festive Gut Friendly Recipes- Nourish, Celebrate, Thrive!
In this article, I will share some delicious and nutritious recipes that will satisfy your taste buds and support a healthy gut.
During the holiday season, our digestive system often faces challenges due to the consumption of alcohol and rich foods, leading to frequent indigestion. This year, consider incorporating gut-friendly ingredients such as miso, sauerkraut, and coconut yogurt into your diet. These foods are rich in beneficial bacteria and probiotics, supporting the optimal functioning of your gut and digestive system.
Adding these recipes to your festive menu will not only delight your guests but also support your overall well-being.
This simple and easy-to-make hot chocolate is a perfect alternative to shop-bought ones and is not only comforting and nourishing but anti-inflammatory, too. Indulge in the rich and creamy goodness of this delightful treat.
My Moroccan spiced coffee is fantastic as it contains cinnamon, nutmeg, ginger, and clove. These warming spices have incredible anti-inflammatory properties that help stabilize your blood sugar levels and offset some of the adverse effects of caffeine. See how easy it is and perfect for the season. I cannot wait for you to try it.
Devilled eggs are a classic festive dish that never fails to impress. With their creamy, tangy filling and beautiful presentation, they are sure to be a hit at any festive gathering.
These little bites of goodness are a crowd-pleaser and a great way to kick off any meal or gathering. These crackers are perfectly gut-friendly healthy snacks with a wonderfully satisfying crunch.
This would work perfectly with the salmon spread for festive, gut-friendly nibbles. You can also serve it on its own with crudites. This guacamole contains no raw onions, which can be hard to digest sometimes, so I hope you all enjoy it!
This salad would work great as a starter or served with crackers. Packed with omega-3 rich salmon and crab, this vibrant salad supports digestive health while offering a burst of flavor and color to impress your guests.
Christmas Chicken with bacon, a delectable twist on the traditional turkey! This mouthwatering dish will inspire you to create a memorable holiday feast. Succulent chicken, perfectly seasoned and roasted to perfection, wrapped in crispy, smoky bacon. The combination of flavors is simply irresistible.
Carrots are incredibly nutritious and are a fantastic prebiotic for your microbiota, reducing inflammation and taking care of your immune system. They are excellent for skin, hair, nails, and eyes and are anti-cancer, anti-inflammatory, and antioxidant. Paired with parsnips, this dish makes a warming side dish to your traditional roast dinner. Especially with the fantastic rich, earthy, warm, and citrus of cumin, the anti-inflammatory spice!
This is a wonderful way of preparing this superfood – that will support and protect your gut. This is all you need to do to enjoy sweet potato’s nutrition and taste. Make it in advance and reheat it on the day of serving.
Packed with fiber, vitamins, and minerals, this dish gentle on the digestive system and helps support a healthy gut microbiome. Make it in advance and reheat it on the day of serving.
You have to try this cranberry sauce recipe! It’s caramelized, tangy, woody, and slightly tart, with a deep berry flavor and a slight spice of heady cinnamon.
If you are looking for a cookie recipe to make during the Christmas holidays and enjoy with the kids, this is for you! They are grain-free, dairy-free & gluten-free, and they taste delicious! They are perfectly seasoned with a combination of spices. All spices used possess anti-inflammatory properties and offer excellent nutritional benefits!
This anti-inflammatory pie tastes like a delicious traditional dessert, but it is refined sugar-free, gluten-free, dairy-free, grain-free, and GUILT-free! It will leave you feeling satisfied without the symptoms of bloating or overindulgence.
What better way to celebrate the season than with the delightful aroma of cinnamon oranges filling the air? Cinnamon oranges are a classic holiday treat that brings a touch of magic to any gathering. The sweet citrus scent combined with the comforting spice of cinnamon creates a symphony of flavors that instantly transports us to a place of happiness and nostalgia.
A spectacular speculoos biscuit recipe: the healthy version of the traditional recipe, which means that your gut microbiota will love them, too! The warming, sweet, aromatic, creamy, citrus, peppery, and spicy flavors make these biscuits incredible.
This chocolate mousse is easy to make, delicious, and simple. You can use nice glasses for individual portions and garnish them with nuts, berries, or cacao nibs.
Christmas is a time of celebration and indulgence, but that doesn’t mean we have to compromise our health. All recipes on the Eat Burn Sleep platform are designed to satisfy your taste buds while keeping your gut happy.
Delight your friends, family, and loved ones with flavorful recipes that are easy on your digestive system so you can enjoy your holiday feast comfortably and confidently.
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The Times: Golden generation of TikTokers are turning Gen Z on to gold top
Autoimmunity and Gut Health: How Inflammation Starts in the Gut (and What You Can Do About It)
Your EBS Festive Recipes
May 19, 2024
Best Exercise to Lose Belly Fat Quickly
Hi Everyone!
How can I flatten my tummy? I get asked this question a lot, and I’m pleased to say that my answer never fails!
Every week, I receive testimonials from members saying they cannot believe their weight loss and the difference in their body shape. This is why I’m writing this article about how you can lose belly fat quickly and get a flat tummy.
Best Exercise to Lose Belly Fat and Flatten Your Tummy
Before we dive into the exercises, I need to explain the different types of fat we all have. There are two main types:
Subcutaneous fat is the fat lying just underneath your skin. It is usually harmless and helps regulate body temperature and protect your bones from injury.
Visceral fat lies much deeper in your abdominal cavity. It can build up around your stomach, liver, kidneys, intestines, and inside your arteries. This type of fat behaves in a different way to subcutaneous fat. It releases pro-inflammatory chemicals and hormones, increasing your risk of systemic inflammation, insulin resistance, Type-II diabetes, and heart disease.
Women who have had children are more prone to visceral belly fat than women who haven’t. And when a woman reaches menopause, the drop in estrogen encourages more fat deposition in the belly area – regardless of whether you have had kids or not.
However, both men and women of all ages can reduce the risk of visceral fat build-up by eating foods that do not contribute to belly fat (and some of it is surprising) while doing exercises to strengthen and tone the abdominal muscles.
The key here is consistency. If you want to see positive results, you have to build healthy habits that last.
Trends in exercises and exercise machines for losing belly fat and flattening your tummy come and go. They are not all good for your body. Many trendy exercises can inflame your body, increasing your risk of disease. And some exercises may be fine when you are young but less suitable as you age. For example, I was a runner until my physiotherapist put me off by asking if I wanted joint and bladder issues!
What Exercise Should You Do Every Day to Lose Belly Fat?
Forcing yourself through a grueling exercise routine for an hour every day to lose belly fat isn’t as effective as any gentle movements in the movements section.
Prolonged, intensive exercise has other drawbacks too. Some studies show that high-intensity exercise releases endorphins linked to increased negative feelings and pain. This could be one of the reasons why many people dread this sort of daily exercise and quickly abandon it.
To reduce belly fat and focus on flattening your tummy, start the 6 Week Reset as soon as you can and do these exercises every day:
I recommend measuring yourself today and again next week to see the difference!
If you do this you cannot go wrong in your quest to reduce belly fat and flatten your tummy.
These powerful movements are easy to follow but do not have you breaking into hot sweats. They are not jarring to your joints and bones so there is no risk of creating future joint issues. Check out the ones with meditations. They are so nourishing to the mind, body, and soul.
How To Flatten Your Tummy Quickly
Start the 6-Week Reset as soon as possible, like today. The 6-week Reset tells you what to eat each day and when to incorporate the exercises and meditation practices. Our Red List of foods identifies the foods that contribute to belly fat. Stick with the Green List foods, with occasional treats from the Orange List and you will be successful!
Follow the daily movement plans and focus on the exercises that develop core strength and tone your abdominal muscles. Get out for a walk as often as you can too. Walking complements the EBS lifestyle, helping you reduce belly fat and gain muscle. I love walking, and I share my reasons why in this article: 10 Reasons to Walk.
Even a 12-minute Morning Wake-up will do wonders to get you started. As long as you enjoy plenty of the anti-inflammatory foods and drinks listed in the Lifestyle Guide, you will never be hungry.
Sleep and Weight Loss
Remember that you will also sleep better when you follow the Eat Burn Sleep program. Good quality sleep is crucial for healthy weight balance and there are many studies to prove this. Overall, adults who have 7- 8 hours of good quality sleep a night have less visceral belly fat than someone who only has 5 hours or less.
You can age well and have a flat tummy. And it’s never too late to start working toward this. Weight gain can be safely turned around with the right foods, movement, and relaxation. I do all of the above and am in the best shape ever. I don’t do anything extra!
But don’t just take my word for it. Check out our members’ reviews from people like Ingrid, Selima, and Julie…
“EBS not only helped me mentally, but it also gave me the push I needed to finally take control of my drinking. I used to love a drink at the end of a busy day, but it got so easily out of hand for me and I felt so well by following the lifestyle that I decided I didn’t need to do it anymore. That was last June and I’ve never felt better.
My weight has always been between 9.7 and 10 stone and as a result, it’s now been 8st for the last few months.” Ingrid
“I can’t thank you enough for all the goodness you’ve brought to my life. Feeling so good after a three-year burnout and three kids, thanks to your food and motivational insights. Plus, 10 kilos down with very little effort postpartum!
Thank you!!!” Selima
“I am so impressed with what the EBS lifestyle has done for my body. My husband, family, and friends have all noticed as well. Nearly 5 months later and weighing a healthy 12lbs less than when I started, I love it!” Julie
Do you want results like these? Get started on your flat belly TODAY! Take a look at the program and check out our membership options now.
Once you’ve joined, you can catch the Masterclass Lives on How to Stay Fit Beyond 35, Perimenopause & Menopause Weight Loss, How to Get Rid of Cravings and Emotional Eating.
Yalda Alaoui is a qualified Naturopathic Nutritionist (with a foundation in Biomedicine) who studied with the College of Naturopathic Medicine in London. She has spent over a decade performing groundbreaking research in chronic inflammation and gut health.
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The Times: Golden generation of TikTokers are turning Gen Z on to gold top
Autoimmunity and Gut Health: How Inflammation Starts in the Gut (and What You Can Do About It)
Your EBS Festive Recipes
April 17, 2024
Is AG1 Supplement Good for You?
Hi Everyone,
I am often asked, “Is AG1 supplement good for you?” And I have to say no! When I first saw it (I like to keep up to date with new products so I ordered a packet for myself) I was horrified by the ingredients. I was so horrified that I returned the product. Let me explain so you can learn how to spot problematic ingredients too.
What is AG1?
AG1 is a multivitamin and herbal powder formula that you mix with water to make a healthy drink. It is heavily endorsed by doctors and celebrities and marketed with phrases such as ‘Promotes Gut Health,’ ‘Supports Immunity,’ and ‘Helps Recovery.’
But the extensive list of ingredients doesn’t stack up to be as healthy as it makes out.
Firstly, everyone needs to know that supplements are not FDA-approved (Food and Drug Administration). Supplement manufacturers are responsible for their products’ safety but do not need to prove their safety.
Nor do they need to prove the effectiveness of the supplements.
A supplement manufacturer may do business with another manufacturer who may verify the safety of their ingredients before they use them. But the other manufacturer does not have to prove the safety of their ingredients, either.
The Food and Drug Administration provides no safety certification for supplement formulas – or their ingredients, including
additives. Additives have never been rigorously tested.
For reassurance, I always advise using a trusted brand, like Minami or Solgar who extensively research their ingredients and products. You can see more brands I love and trust on my Yalda Loves page. However, no matter how good a supplement is, it cannot replace a healthy diet and lifestyle.
Also, please ask yourself what you want from your supplement. For instance, you can easily reach your weight loss goals, manage depression, ease pain, optimize energy levels, and discover glowing skin by following the EBS anti-inflammatory lifestyle! The effects are incredible, and they keep on coming!
What Do Supplements Contain?
Many popular supplements contain unnecessary excipients, fillers, stabilizers, bulking agents, and preservatives. A supplement company can get away with using cheap additives because they don’t have to comply with any food and drug laws. This lack of regulation and use of cheap filler ingredients is partly why supplement manufacturing is a billion-dollar industry!
It is essential to know what to look for in a good quality supplement and to spot cheap, unnecessary ingredients. I urge you not to be swayed by endorsements from doctors or celebrities or to buy things online without understanding the ingredients.
Is AG1 Good For You?
AG1 has been around for a while, is recommended by doctors, and has famous people as investors. So, there’s a lot to ‘trust’ about the brand. Endorsed by Dr. Chatterjee, Dr. Mark Hyman, Huberman Lab, and Dr. David Sinclair, it is not a surprise that their revenue numbers are apparently through the roof. Doctors are telling you that it is good for you.
AG1 was founded in 2010 and was originally called Athletic Greens. It is a blend of 75 vitamins, minerals, superfoods, probiotics, and adaptogens, with no GMOs, herbicides, pesticides, artificial colors, flavors, or preservatives. According to their website, AG1 is made from the highest quality ingredients under the strictest standards – but bear in mind that there are no strict standards in place by the FDA.
The Risks of Taking AG1
Supplements are huge money-makers, and the manufacturers don’t need to prove their safety.
Even when taking supplements from ‘reputable’ brands, it’s always wise to ensure that you go over the ingredients with your nutritionist or healthcare provider. This minimizes the risk of :
Contraindications with medications or other supplements.
Accidentally taking too much of a vitamin or mineral.
Sensitivities to ingredients that are not classed as dangerous to health.
AG1 is full of active ingredients beneficial to health such as B vitamins, zinc, and vitamin C. However, this high amount of active ingredients may be difficult for some people to digest and assimilate. And many of the herbals have well-recognized potential risks. For example, too much licorice can lead to hypokalemia and hypertension and some people are more sensitive to licorice exposure (Kwon et al., 2020). There is no caution about this on their website, by the way.
The most significant problem I noticed within seconds of looking at the ingredients is soy lecithin.
Soy lecithin harms the gut microbiome (Miclotte et al, 2020) and may trigger gut dysbiosis. It is NOT good for gut health, the immune system, or aiding recovery. It does the complete opposite.
Why the AG1 Ingredient Soy Lecithin Has Health Risks
Soy lecithin is added to products as an emulsifier, not for health benefits. You could argue that AG1 is using it for this reason and the good ingredients will outweigh any harmful effects. But, soy lecithin is thesecond largest ingredient in the supplement!
Research is ongoing into the impact of emulsifiers like soy lecithin on health, but so far we know that:
Higher levels of soy lecithin encourage Enterococcus and Clostridium bacteria in the microbiota. These are pathogenic and lead to disease.
Soy lecithin is associated with a decline in the diversity of the gut microbiome (Miclotte et al, 2020).
By disrupting the microbiome, emulsifiers contribute to a pro-inflammatory state and the development of Metabolic Syndrome (Miclotte et al, 2020).
Disruption of the gut microbiome leads to a dysregulated immune system, which leads to chronic inflammation. This manifests in different ways for each individual and can show up as alopecia, candida & H-pylori, depression, IBS, bloating, migraines, obesity, Metabolic Syndrome, skin inflammation – the list goes on!
So, if you have an inflammatory condition and you regularly take a supplement containing a large amount of soy lecithin, you could be making your condition worse.
A footnote at the end of the label states: This product contains a premium lecithin for phosphatidyl serine and phosphatidylcholine. The metabolism of phosphatidylcholine from soy lecithin in the gut microbiota has been linked to cardiovascular disease, as discussed in studies (Wang et al., 2011, Tang & Hazen, 2014).
How is Soy Lecithin Produced?
To make soy lecithin you must first extract soybean oil from raw soybeans using an industrial solvent. The oil then goes through a process called degumming. This involves mixing water with the oil until the lecithin separates from it. After that, the lecithin is then dried and often bleached. The DNA in soy lecithin is degraded during this process, so it is impossible to tell whether it is GMO or not. Also, I am not sure what AG1 means by premium soy lecithin.
Is Inulin, Another AG1 Ingredient, Safe?
The other AG1 ingredient linked to health issues is inulin, the fourth ingredient listed.
Inulin is a prebiotic fiber that can alter your microbiota. In some instances this can be helpful but if your microbiome is already out of balance there is the risk of feeding the harmful microbes.
Animal studies show that inulin disturbs systemic cholesterol and bile acid metabolism and may have detrimental effects on liver function. (Pauly et al., 2020). And be careful if you have digestive problems as inulin can cause bloating, excess wind, cramps, and diarrhea (WebMD).
Again, many articles state the health properties of inulin. It is important to run through ingredients with your nutritionist (or contact us if you are a member) to make sure they are right for you and your specific health needs.
Reading one of AG1’s clever marketing statements “AG1 empowers the gut for whole body health” I’m afraid I have to disagree. Soy lecithin disempowers your gut, increasing the risk of disease. But I do agree with their statement: We can’t achieve a healthier everything else without a healthy gut.
Beware of Marketing Words!
They could cost you your health.
The key takeaways here are:
The FDA does not regulate supplement companies and their products.
Marketing slogans exist purely to make you buy the product.
Always read the ingredients list on any supplement carefully and speak to your healthcare practitioner (or us, if you are an EBS Member) before taking them.
Taking supplements – even those endorsed by doctors and famous people – may leave your body susceptible to disease if they contain potentially harmful ingredients.
AG1 or Eat Burn Sleep – Which is the Best Investment For Your Health?
Consider how much it will cost you to make you unhealthy in the long run:
AG1’s ‘BEST VALUE’ package is for two people at £2,328.00 ($2,796.70) a year.
For a single subscription (at the time of writing, there was an offer of £79 per month), which is £948.00 (approx.$1,140) a year for a ‘health’ supplement!
Our Premium EBS Membership, which gives you access to everything you need to support your health, is only £250 a year, without health risks and long-term positive effects.
Knowing what is good for you and how your body works is the best way to take care of yourself. And the EBS platform enables you to do exactly that.
A year’s subscription to Eat Burn Sleep gives you the knowledge and tools you need. It is the equivalent of having a personal nutritionist and a year’s gym sessions with unique exercises not found anywhere else. You can access Movement videos, guided Meditations, meal plans, food lists, and an ever-expanding anti-inflammatory cookbook with recipes from around the world, like Catalan Roasted Vegetables, Chicken Marbella, and Moroccan Burgers.
EBS is family-friendly and world-friendly. Our members are getting happier and healthier, changing their tastebuds and optimizing their microbiome. They are living a better life as the days and years go by.
“I am really impressed with the quality of your work and couldn’t agree more with your principles. Your ability to formulate a lifestyle strategy around improving health is outstanding.
EBS is an excellent professional platform sustained with thorough research and scientific information. You not only cover research for anti-inflammatory nutrition but for all medical conditions. This demonstrates how what we eat contributes to their regression or progression as chronic illness.”
Do take care. Your health is precious. Have a great day!
Yalda Alaoui is an expert Naturopathic Nutritionist (with a foundation in Biomedicine) who studied with the College of Naturopathic Medicine in London.
She has spent over a decade performing groundbreaking research into chronic inflammation and gut health.
Join the Eat Burn Sleep email newsletter and be the first to hear about new tips, and recipes!
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The Times: Golden generation of TikTokers are turning Gen Z on to gold top
Autoimmunity and Gut Health: How Inflammation Starts in the Gut (and What You Can Do About It)
Your EBS Festive Recipes
April 14, 2024
Is Stress Always Bad For Your Health?
When you hear the word “stress” do you think it’s good or bad? I believe most people think of stress as bad. And this makes sense, given that we talk about feeling stressed when we’re tense, angry, and frustrated. But what a lot of people don’t know is that there are different types of stress. So, is stress always bad for your health or are there some benefits?
Good Stress Vs. Bad Stress
It was Dr Hans Selye who first identified the negative effects of bad stress on the body. He identified 3 distinct stages of stress (Tan and Yip, 2018):
1. The alarm stage: Your initial response to a stressful situation.
2. Resistance phase: Your body attempts to adapt to being under stress by maintaining elevated levels of stress hormones.
3. Exhaustion: You exceed your capacity to cope with the stress and reach burnout.
Many of the clients I see for executive nutrition coaching are in the resistance phase or the exhaustion phase. They have been under a great deal of negative stress for a long time and simply don’t have the resources to keep going anymore.
However, at the other end of the scale is eustress or good stress. This is the kind of short-term stress that provides a sense of achievement, growth, or fulfillment.
Eustress is the buzz you get when you achieve something significant and challenging like completing a new work project or mastering a new skill. Regular bouts of positive stress keep you alert, motivated, and interested in life.
Stress, Immunity, and Inflammation
Stress hormones like cortisol interact with your immune system and inflammatory processes.
In the short term, positive stress can help to keep your immune system working efficiently. The “fight or flight” response that kicks in when we encounter stress is designed to help us survive. Small amounts of short-term stress prime the immune response and help you fight invading pathogens effectively (Dhabhar, 2014). And the little bit of oxidative stress that occurs during this response is dealt with before it causes too much inflammatory damage.
Problems arise when stress becomes negative and long-lasting. Scientists estimate that 75-90% of human diseases are linked to stress, with stress-induced inflammation being the root cause of many of these conditions (Liu, 2017).
We all respond to stress differently and have a unique capacity to cope. What feels like negative stress for one person may be a positive thrill for another, and vice versa.
In general, though, good stress starts to become harmful when it is prolonged and you don’t give yourself the right resources to cope with it. The resources we need to manage long-term stress are rest, good quality sleep, regular daily movement, relaxation, and of course, the right kinds of foods.
How to Stop Bad Stress From Ruining Your Health
If you’re dealing with ongoing stress, it is important to pay attention to these resources.
Here on the EBS platform, we have all the resources you need to prevent the negative effects of stress:
Movement videos help you stay fit, strong, and active without intensely stressing your body.
Guided meditations to help you relax, rest, and get a good night’s sleep.
Health Masterclasses that offer support for specific conditions.
Videos explaining key health concepts and nutrition trends.
Meal plans, food lists, and recipes are designed to nourish your energy levels, mental well-being, hormone health, and resilience to stress.
Following a holistic anti-inflammatory lifestyle like the Eat Burn Sleep approach is the best option for building resilience to stress. Our members see fantastic results with their health and feel empowered by the wealth of information available on the platform.
This is what EBS Member Mahget has to say:
I follow your EBS platform, and if anyone is undecided, jump in.
Just do it.
I read all labels now, and when you think something is too good to be true, it usually is, especially when the ingredients list ends with emulsifiers, gums, and all the things that cause inflammation. We tend to trust people in white coats or athletes, but clearly, they are being paid to support something that is not good for us.
The Eat Burn Sleep platform educates us on what is good and what is not.
Thank you, Yalda, your EBS approach is spot on.
Don’t let the negative effects of bad stress destroy your health. Explore our membership options here and discover how to create the diet and lifestyle you need to stay strong and resilient.
Find out more about the benefits of the EBS lifestyle approach in these podcast episodes and articles:
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April 07, 2024
The Irritable Bowel Syndrome Self-Care Diet
Are you one of the millions of people who suffer from Irritable Bowel Syndrome? This common condition affects 5-10% of the world’s population, with women more commonly affected than men. There’s a vast amount of diet advice on the internet for IBS sufferers, but unfortunately, a lot of it is not backed by scientific evidence. So, what is the best Irritable Bowel Syndrome self-care diet? Let’s find out.
What is Irritable Bowel Syndrome?
Irritable Bowel Syndrome (IBS) is the name of a group of symptoms that affect your small and large intestines (also called the colon).
Noisy, rumbling sounds and sensations (borborygmus)
There are 3 different categories of IBS according to what type of bowel movements you experience when your symptoms flare up.
IBS-D is characterized by predominantly soft, watery stools and diarrhea.
IBS-C causes constipation and dry stools that are harder to pass.
IBS-M is a mixture of both constipation and diarrhea.
What Causes IBS?
Most IBS sufferers have a combination of triggers for their symptoms. These range from stress, processed food, and poor sleep to anxiety, food intolerances, and pre-menstrual syndrome (PMS). Some people develop IBS after a bout of food poisoning or a gut infection.
There is, however, one clear connection between these triggers: They all affect the balance and diversity of the gut microbiome.
The billions of different microbes that make up your gut microbiome are responsible for digestive health, bowel regularity, immune health, managing inflammation, and supporting mental well-being.
Your gut hosts around 70% of your immune cells and produces 60% of your neurotransmitters. These gut bugs are critical to health! When they are disrupted, they can trigger inflammation and unpleasant IBS symptoms (Menees et al, 2018).
Why is an Anti-Inflammatory Diet Important for IBS?
Although IBS isn’t classed as an inflammatory bowel disorder, research shows that low-grade inflammation is involved in the development and progression of the condition (Ng et al, 2018).
So, where does this inflammation come from? As I mentioned before, your gut microbiome plays a key role in regulating inflammation in the digestive system and throughout your body.
When the gut microbes are disturbed by stress, infection, poor diet, chronic lack of sleep – or any other triggers associated with IBS – inflammation occurs. Because of this, the best diet for IBS is one that:
Reduces inflammation.
Contains the nutrients you need to manage stress and optimize mental well-being.
Supports a healthy, balanced gut microbiome.
The Best Irritable Bowel Syndrome Self-Care Diet
If you are overwhelmed by nutrition advice for IBS and gut health, I urge you to start with our Eat Burn Sleep program. The Eat Burn Sleep anti-inflammatory lifestyle is the best safe, natural, long-term, 360-degree treatment for Irritable Bowel Syndrome.
The program includes extensive food lists, meal plans, and recipes based on anti-inflammatory foods. These foods support healthy gut function and help you build resilience to stress.
Our Movement videos help you stay active and strong without causing additional stress to your body. After all, stress is a major trigger for IBS, and exercising too intensely can be unhelpful.
And if anxiety and poor sleep are worsening your IBS, our Meditation Guides are perfectly suited to support relaxation and restful, restorative sleep. Your gut does a lot of ‘housekeeping’ work while you sleep and proper rest is vital for managing IBS.
Still unsure whether EBS can help? This is what EBS member Pina says about our program…
The IBS and Digestive Issues Masterclass was amazing. Great information on what to avoid during flare-ups. The sugar and fiber were an eye-opener for me. This is why I always renew my membership!
And Naouel no longer has stomach aches and bloating:
I used to have stomach aches after each meal and I no longer have these. I lost 16kg in one year with no feeling of being hungry or frustrated and I have no more bloating. I move, work, socialize, and face problems with no effect on my health whatsoever.
I have not taken painkillers or pills since I have been following the EBS lifestyle. An amazing life change!
If you’d love to have results like these, check out what’s on offer in our membership options here and say goodbye to IBS for good.
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March 24, 2024
Can Diet Help Relieve Hay Fever?
Spring is here which means seasonal allergies are too! Tree, grass, and weed pollen make life miserable for millions of hay fever sufferers every year, causing sneezing fits, sore throats, and stuffy noses. Antihistamine drugs may help but often have side effects like drowsiness. But what about food? Can diet help relieve hay fever?
The pollen irritates the lining of your nose, eyes, and throat, causing immune cells to release histamine and other inflammatory chemicals. This leads to itching, swelling, and irritation.
Anyone of any age can suffer from hay fever. Some people grow out of their childhood hay fever and no longer experience any symptoms as an adult. Others develop it for the first time in their twenties or thirties, or even later. Many women start with seasonal allergic rhinitis and other allergies during menopause when hormone changes affect immune and gut health.
How Long Does Hay Fever Last?
This varies from person to person. If you are only sensitive to one type of pollen, your symptoms will subside when that pollen level drops. If you are sensitive to several types of pollen your symptoms can potentially last from late Winter through to Fall.
Why Is My Hay Fever So Bad All of a Sudden?
There are several reasons why seasonal allergies can suddenly get worse.
Stress has a major impact on immune health. If you are under a lot of stress, your immune system may not work as effectively.
Illness and infection can affect the membranes lining your nose and throat and leave you more sensitive to pollen.
Location change. If you’ve moved to a different city or even a different part of the same city, the pollen levels may be higher than where you lived before.
Air pollution from traffic fumes can make hay fever worse for some sufferers.
Weather patterns affect pollen levels. A mild winter followed by a cool spring and a sudden burst of warmth in early summer can trigger a pollen burst that can worsen symptoms.
Can Diet Help Relieve Hay Fever?
Yes! Adopting an anti-inflammatory diet and lifestyle can be hugely beneficial for managing seasonal allergic rhinitis. The clue here is in the name of the condition. The word “rhinitis” translates as “inflammation of the nose,” meaning the membranes lining the nose are inflamed.
The Eat Burn Sleep anti-inflammatory diet and lifestyle program minimises inflammation by supporting gut and immune health. These two systems are intrinsically linked because so much of your immune system resides in the gut.
Alongside these immune cells, your gut microbiome is also hard at work supporting immunity. It helps to regulate immune responses and inflammation and communicates with other microbiomes in the body, such as the oral and nasal microbiomes.
Research shows that people with allergic rhinitis have an altered microbiome in the nasal passages which may be associated with inflammation (Chen et al, 2022). As we can’t micromanage individual bacteria within a microbiome, it’s important to create the right environment for beneficial species to thrive. Following an anti-inflammatory diet and lifestyle is the ideal way to do this. I suggest the 6-Week Reset as the place to start – it has all the meal plans, food lists, and guidance you need to begin your anti-inflammatory journey.
I’m in the sixth week of the Six Week Reset and I cannot thank Yalda enough for the EBS lifestyle. During the last two years, I’ve struggled a lot with various issues like bloating, being overweight, psoriasis, thyroid malfunction, and acne, but now I’ve found the lifestyle that is the answer to all my problems.
I finally started losing weight, changing my body composition, feeling energetic all day long, less bloated, fewer cravings in my PMS phase, and still counting the benefits!
This lifestyle completely switched my body and my mind, and I cannot live without all the specialized advice I can find on the EBS platform anymore. Again, thanks Yalda for your great work!
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March 17, 2024
Habit Stacking – The Key to Making Your Health Habits Last
Have you heard of habit stacking? It’s a way of making positive changes to your life by adding a new habit to one that is already established. But is there any evidence behind this technique? And how do you get started?
What Are the Benefits of Habit Stacking?
Habit stacking is a popular method for supporting sustainable behavior change. The author S.J. Scott is credited with coining the term for his 2014 book Habit Stacking: 97 Small Life Changes That Take Five Minutes or Less. It is now recommended by health professionals all over the world, including the American Heart Association and the American Institute for Cancer Research.
The habit stacking technique helps you embed new healthy habits into your daily routine in a manageable, sustainable way.
Making changes to your diet and lifestyle isn’t always easy! Many people give up because they try to change too many things at once. This can feel overwhelming, especially if you already have a lot of demands on your time. It’s far easier to add one new habit at a time and attach it to something that is already part of your routine.
How Do I Start?
First, make a list of all the changes you would like to make in your diet and lifestyle. Get everything down on paper – big ideas, small ideas – then highlight the ones that are most realistic for you right now.
For example, you might want to run a marathon but realistically, you don’t have enough time for long training runs. However, you could fit in three shorter runs each week, so you could add that to your list.
Once you have your ideas organized, decide which one is your top priority. This is the first one to stack.
There are 3 ways to habit stack.
Pairing is when you add a new habit to a fun activity you already do. For example, if you plan to meditate more often, you could listen to a guided meditation while enjoying your morning coffee.
Make a chain: Link your new habit to something you repeatedly do. Want to drink more water every day? Keep a small glass by your kitchen sink and top yourself up every time you wash your hands during the day.
Sequence: Add your new habit to an established sequence of events. Think about the small routines you have every day, such as having a shower, cleaning your teeth, and getting dressed. Or coming home from work, getting changed, and having a snack.
Add your new habit into one of these routines. For example, if you have a new vitamin pill, keep the bottle next to your toothbrush and take it when you clean your teeth. Need to add a stretch routine into your day? Keep your yoga mat by your after-work clothes and do the stretches before having a snack.
What is the Evidence for Habit Stacking?
Scientists have known for decades about the benefits of habit formation for promoting health changes (Gardner et al, 2012). Making small, consistent changes that are linked to other external cues (i.e. other habits or behaviors) enables your brain to quickly form new connections in the areas associated with learning and behavior.
This plays out in the research too. One study compared a control group with participants who were given simple diet and activity suggestions for weight loss. The group with the new habit suggestions lost an average of 2kg over 8 weeks compared to 0.4kg in the control group (Lally et al, 2008).
Habit Stacking and the Eat Burn Sleep Lifestyle
The Eat Burn Sleep approach is perfect for habit stacking. Each part of the program comes with meal plans and food lists, plus recipes, guided meditations, movement videos, and health Masterclasses.
It is designed with busy people in mind as I know only too well what it’s like to juggle work, family, and health issues. Too often our health is the thing that suffers and I don’t want that to happen to you.
“I have been following the EBS lifestyle and wanted to thank you for all your work in creating this program – it has been life-changing for me.
I have ulcerative colitis, and I have never gone this long without a flare-up. I also travelled to America at the end of last month and for the first time in 5 months managed to travel without any bleeding.
My other half has been following along with me and he has lost almost 2 stone in under 7 weeks.
I can’t believe the improvements in my energy, sleep, and skin.”
Claire
Start making your healthy habit ideas a reality today. Check out our membership options here and begin your journey to optimum health.
You might also like to tune into these podcast episodes:
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March 10, 2024
How Does Sleep Help With Inflammation?
Are you sleeping well? This is a question I ask my executive coaching clients, and the answer is frequently no! Modern life is full of things that disrupt sleep. Eating ultra-processed foods, scrolling social media, late-night Netflix, lack of exercise – it’s little wonder that people are struggling to sleep. And yet sleep is critical to health especially if you are dealing with an inflammatory condition. So, how does sleep help with inflammation?
Sleep and Inflammation
Your body does a great deal of cellular repair work while you sleep. If you don’t get enough sleep, this healing work is compromised.
There are 4 stages of sleep in each sleep cycle, and we go through several cycles each night.
Stage 1 is the first stage of non-REM (Rapid Eye Movement) sleep. It is a light sleep that lasts a few minutes as the body and brain start to relax and wind down.
Stage 2 is the next phase of non-REM sleep during which our core temperature drops, muscles relax, and heart rate and breathing slow down.
Stage 3 is deep non-REM sleep. This is the deep, restorative sleep that allows the body and mind to heal, repair, restore energy, and consolidate memories. This is the most important stage of sleep for optimum health and managing inflammation.
Stage 4 is REM sleep. Brain activity picks up and we may experience vivid dreams. REM sleep is thought to be essential for healthy brain function and processing information.
Studies show that sleep loss and disrupted sleep lead to raised levels of inflammatory mediators (Dzierzewski et al, 2020) which are linked to the development of chronic conditions and metabolic disorders like Type II diabetes and cardiovascular disease (Mullington et al, 2010).
In turn, the pain and discomfort of chronic inflammatory disorders can interrupt healthy sleep patterns, leading to a negative spiral of poor sleep and further inflammation.
At Eat Burn Sleep we recognise just how important gut health is for overall health and wellbeing. Your gut microbiome influences almost every aspect of disease and constantly communicates with your brain and immune system.
Messenger molecules produced by gut microbes help to regulate your sleep-wake cycle, the internal 24-hour clock that determines when you are asleep or awake. If the balance of microbes in the gut is disturbed – we call this microbiome dysregulation – it can interfere with healthy sleep patterns and promote a state of inflammation.
These microbes also produce some of the neurotransmitters that help you sleep. For example, over 90% of serotonin is produced in the gut and it is serotonin that converts to melatonin, the sleep hormone.
GABA (gamma amino butyric acid) is another important hormone. It has a calming effect in the central nervous system helping you wind down and relax. If the microbiome is out of balance, it struggles to produce enough of these vital neurotransmitters.
Nutrition and Sleep: An Anti-Inflammatory Approach
The evidence is clear: an anti-inflammatory diet that supports a healthy and diverse gut microbiome is vital for managing sleep problems.
The EBS program is acclaimed by healthcare professionals worldwide. Each stage of the program includes recipes, meal plans, exercise and movement videos, guided meditations, and access to health Masterclasses. We are a supportive community, here to help you eat well, sleep well, move well, and be well!
This is what some of our members have to say:
“It is an amazing platform that I joined in 2020! Well substantiated with research, it links a lot of illnesses to inflammation and has helped thousands of people to educate themselves and change their lifestyle, lose weight, and heal from various conditions!
I always go back to her recipes, medication advice, and personalized advice.
Her food lists are a great way to keep healthy. I love Yalda and EBS!”
Joanna
“The EBS platform has been like a mentor, coach, and friend.
Always by my side, whether it’s in my kitchen, on my exercise mat, during conversations with friends and family, or even during my walks. I smile every time I hear you say “Hello everyone” and know I’m in good hands.
I have more energy and motivation, I’m less bloated, and I notice my emotions are less affected by my hormones.
Your platform is easy to navigate and allows me to follow the lifestyle with relative ease.”
Kris
The EBS program is proven to relieve a huge range of health conditions and can help you enjoy the deep, restorative sleep you need.
Find out more about our membership options here. I recommend starting with the 6-Week Reset as the best way to begin your journey to better sleep, health, and vitality.
Join the Eat Burn Sleep email newsletter and be the first to hear about new tips, and recipes!
Continue Reading
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