Hey guys! Such a wonderful chat with you today! Here are the bone broth recipes I use! I honestly throw whatever left I have in the fridge in my broth too (that makes sense) https://www.thekitchn.com/beef-bone-broth-in-an-electric-pressure-cooker-254170 https://natashaskitchen.com/chicken-stock-chicken-bone-broth/

Here's a quick introduction to our Skool Community

🧬 Telomeres & Microbes: The Secret Team Behind Your Vitality & Longevity Did you know your telomeres, the protective caps at the end of your chromosomes are like the biological clocks of your cells? And guess who helps keep those clocks from ticking down too fast? ✨ Your friendly gut microbes! Here’s how these two powerhouses work together to support your health and longevity: 🔹 What Are Telomeres? Telomeres are like the plastic tips on shoelaces. They protect your DNA from unraveling during cell division. Shortened telomeres are linked to aging, inflammation, chronic disease, and reduced cellular repair. 🔹 Enter the Microbiome! Your gut microbes produce short-chain fatty acids (like butyrate) that protect telomeres by: - Reducing inflammation. - Lowering oxidative stress. - Supporting cellular repair mechanisms. Some microbes even turn on genes (via epigenetics) that help preserve telomere length! 🦠 Which Microbes Matter? - Akkermansia muciniphila; Strengthens the gut lining & lowers inflammation. - Faecalibacterium prausnitzii; A top butyrate producer and anti-inflammatory hero. - Lactobacillus & Bifidobacterium strains; Help regulate immune function & reduce telomere damage. 🌿 How to Support This Powerful Duo: - Eat prebiotic-rich foods: chicory, garlic, leeks, Jerusalem artichoke, green banana flour. - Include polyphenols: blueberries, green tea, pomegranate, olives. - Consume fermented foods: cultured yogurt, kefir, kimchi, sauerkraut, RS2 & RS3 fiber providing foods & supplements. - Practice stress-reduction techniques: meditation, breathwork, vagal toning, intermittent fasting. - Prioritize sleep and circadian rhythm, microbes and telomeres both need rest! 🧠 Your inner ecosystem holds the key to your outer longevity. When you nourish your microbes, they protect your telomeres, leading to more energy, healthier aging, and a longer healthspan. Let’s increase vitality from the inside out, starting with our microscopic allies!

🥥 Tiger Nuts: A Prebiotic Powerhouse for Gut Health & Hormonal Balance Have you tried Tiger Nuts yet? These ancient tubers (not actually nuts!) are packed with resistant starch, prebiotic fiber, and hormone-supportive nutrients that help nourish your microbiome and support longevity. ✨ How to Prepare Tiger Nuts for Optimal Digestibility & Benefit: 1. Soak raw tiger nuts in spring water for 24 hours. 2. After soaking, drain and rinse well. 3. Store in a glass jar with a lid in the fridge. 4. They’ll stay fresh for up to 4–5 days refrigerated. After that, they may ferment or sour. 🧬 Why Eat Tiger Nuts? Here’s What They Do for You: * Prebiotic Fiber (Resistant Starch Type 2): - Feeds beneficial microbes like Bifidobacteria, Akkermansia muciniphila, and Faecalibacterium prausnitzii. These microbes produce butyrate, a short-chain fatty acid that helps: - Seal leaky gut - Soothe inflammation - Power colon cells - Increase satiety and support blood sugar balance - Boosts Friendly Microbes - Enhance nutrient absorption - Crowd out pathogens - Strengthen tight junctions in the gut lining - Support mood and immune function ✅ Rich in Hormone-Supportive Nutrients: Tiger nuts are a natural source of magnesium, potassium, arginine, and vitamin E, which support adrenal health, circulation, and hormone balance. ✅ Gentle Detox & Appetite Control: The fiber in tiger nuts slows down digestion, balances blood sugar, and increases fullness—supporting metabolic health and natural detoxification. 🙌 How Much to Eat Daily: Start with 5–10 soaked tiger nuts a day and gradually increase as tolerated. Always chew thoroughly to support digestion. 💡 Tips: - Add them to smoothies, oatmeal, or eat as a crunchy snack. - Blend into tiger nut milk or flour for gut-friendly baking. Tiger nuts are an incredible daily addition to your microbiome nourishment plan, especially for prebiotic fiber diversity. 🌱🦠✨ Let us know if you’ve tried them or if you have a favorite way to enjoy them!

Thank you all for showing up and being part of today’s Nourish & Flourish class! I appreciate each of you and the energy you bring to this healing journey. Focusing on rebuilding and rejuvenating your inner ecosystem and microbiome is truly one of the most powerful things you can do to restore and maintain vibrant health including body, mind, and spirit. Please don’t hesitate to reach out if you have any questions or need support with anything we covered. I’m here for you! Be Well, Eloise