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🎧 Episode Summary: In this powerful episode of The Vitality Collective Podcast, Dr. Jeremy Bettle is joined by Christina O'Connor, a registered dietitian and gut health expert from Pendulum Therapeutics. Together, they dive deep into the science of the microbiome, exploring how trillions of organisms in our gut impact everything from metabolism and mood to immune function and long-term health. Christina shares fascinating insights into GLP-1, the gut-brain axis, postbiotics like butyrate, and why modern probiotics might be missing a key player—Akkermansia muciniphila. This conversation is a must-listen for anyone looking to optimize their gut health, naturally boost metabolism, and create a foundation for lasting vitality. 👩‍⚕️ Guest Bio: Christina O'Connor is a Registered Dietitian with extensive experience in gut health and functional nutrition. She is a clinical educator at Pendulum Therapeutics, a company at the forefront of microbiome research, known for developing innovative probiotic solutions—most notably including Akkermansia muciniphila, a strain with promising metabolic and neurological benefits. Christina’s expertise spans nutrition, functional medicine, microbiome science, and patient education, and she’s passionate about helping people heal their bodies through diet, targeted supplementation, and lifestyle interventions. 🔗 Connect with Christina & Pendulum: • 🌐 Website: www.pendulumlife.com • 🌐 Instagram: pendulumlifeco ✅ 3 Actionable Items You Can Start Today: 1. Add More Fiber – Start slowly and build up your intake with chia water, prebiotic-rich veggies (onions, green bananas), or prebiotic sodas to feed beneficial gut bacteria. 2. Prioritize Sleep – Quality sleep boosts gut repair and immune resilience. Optimize your sleep hygiene to support overall vitality. 3. Find Daily Joy – Reduce stress and promote mental wellness by doing something that genuinely brings you happiness every day. Joy is good for your microbiome too! 🔑 Key Takeaways: • The microbiome influences nearly every body system, from metabolism to mental health. • GLP-1, a powerful hormone made in the gut, impacts satiety, cravings, blood sugar, and even addiction-related brain activity. • Fiber is essential to feed butyrate-producing bacteria that help trigger GLP-1 production and support gut lining health. • Akkermansia muciniphila is a keystone strain that protects the gut barrier, supports immune modulation, and promotes metabolic health—but can’t be obtained through food or the environment. • Polyphenol-rich foods (like green tea, pomegranate, dark chocolate) are crucial for nourishing Akkermansia and other gut-friendly strains. • Fermented foods like pickled onions and kombucha add beneficial bacteria and aid digestion—but watch the sugar content. • Probiotic use after antibiotics (or even during, strategically) helps restore and protect the microbiome. • Stress weakens the gut barrier and disrupts microbial balance—simple breathing exercises can counter this. • Pendulum’s glucose control formulation has been clinically shown to improve blood sugar regulation, rivaling traditional diabetes meds like metformin. • Microbiome repair is a gradual process—give new regimens at least 3 months for real change.

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Hallo meine lieben Foodlover 🤩 Diese Teigbällchen müsste ihr ausprobieren😋 Zutaten 🧀 8 kleine Goudawürfel 🧀 125g Mozarella 🧀 150g Gemahlene Mandeln 🧀 1 Ei (M) 🧀 1 gestrichener TL Backpulver 🧀 Salz Pfeffer, Knoblauch Zubereitung Die gemahlenen Mandeln mit dem Backpulver und den Gewürzen vermischen. Dann den Mozzarella hinzugeben und in der Mikrowelle langsam erwärmen. Anschließend so lange vermischen, bis ein homogener Teig entsteht. Zum Schluss das Ei hinzugeben und gut vermischen. 8 Kugel formen und in die Mitte einen Käsewürfel geben. Dann könnt ihr sie noch in weissem und schwarzem Sesam wälzen. Die Bällchen kommen für 20 Minuten bei 180 Grad Ober-/Unterhitze in den Ofen.

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Get a step by step diet plan that will get you ripped year round here… http://athleanx.com/x/diet-plan-for-ripped-muscle Everywhere you turn, people give out diet tips and advice for how to lose fat or build muscle fast. The problem is, most of that advice is terrible and will not help you to get to your goal any faster. As a matter of fact, many popular diet tips will do exactly the opposite of what they are supposed to be helping you to do. In this video, I cover four of the most popular diet and meal plan tips that need to be buried right here and now. Right off the bat, some will have you believe that eating fat makes you fat. That can’t be further from the truth. Eating fat, COULD make you fat if you eat in excess of your daily caloric maintenance levels just as eating too many carbs and protein can as well. The simple act of eating a fat molecule will not cause it to be stored as body fat in your body. In fact, nutritional fats are a necessary part of a healthy diet plan, with fat making up a portion of the surrounding layer of nearly every cell in your body. Next diet myth that needs to die is the concept that eating after 6PM at night is somehow going to make you fat. Again, it comes down to where you are at in your daily caloric intake in relation to your maintenance levels. If you are 800 calories below your daily caloric maintenance intake, eating these calories at 7 or 8 or even 10PM is not going to adversely affect you in your pursuit of getting a ripped six pack. The fact of the matter is, you are still at or below your level to maintain your current level of body fat and simply shifting the time at which you consume these calories does not change their thermal effect. That said, eating your meals too infrequently throughout the day can wreak havoc on your blood sugar levels. Having wildly unstable levels of blood sugar can lead to severe alterations in mood, focus and most importantly cravings. When you allow your cravings to build too significantly, you often find yourself in a position where you will grab foods that don’t align themselves with your healthy eating approach needed to get ripped and stay ripped as you build muscle. The next popular eating and diet tip that is dispensed all too often these days is the concept that you cannot build muscle if you are following a vegan or vegetarian meal plan. Why? There are plenty of protein options available to those following a meat and dairy free meal plan including quinoa, chick peas, and even pea protein powders that enable vegans to get adequate protein without having to follow a meat based eating plan. The total amount of protein needed to build new muscle is still a hotly debated topic however it has been shown to vary from individual to individual and could be far less than what you may have been told previously. Finally, there is a mistaken belief by some that taking supplements and fat burners will get you ripped. That is simply not the case if you refuse to also take your daily diet plan seriously. If you think that you can eat like garbage the whole day and simply pop a supplement and get lean, ripped abs you are wrong. That said, someone that is committed to eating healthy and then supplements their diet plan with workout and nutrition supplements is often able to get much faster results than those that don’t. A lot of the success of workout supplements has to do with their ability to help you remain consistent with your nutrition plan and stay accountable to it. Starting your day with a supplement that you are financially invested in will help you to be emotionally invested in the goals you set forth for getting ripped and muscular that you set when you initially purchased the supplement. The consistency that supplements provide in helping you to get in high quality nutrition in a portable and easy to prepare way is likewise priceless. As you can see, there are many workout and nutrition or diet myths that are popular and preventing you from getting abs and building muscle. If you want to follow a step by step diet plan for building muscle and getting ripped at the same time, head to http://athleanx.com and get the ATHLEAN-X Training System. Get a six pack and build athletic muscle and keep it year round by eating like an athlete. For more workout nutrition videos and diet tips to avoid if you want to get ripped and build muscle year round, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24

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