Being a business owner and entrepreneur is no simple feat. I feel anxious often. So I have created a simple routine that helps me get back on track when I'm not feeling my best. If you also feel anxious, or anything really that is not your best, try it out too! Let me know if that helps :)

Besides the usual task list I have for work each day, there’s a few things I prioritize adding to my routine that makes me feel good and contribute to my wellbeing. Here’s my list of self care

Another cardio day. Going strong. Let's do it. Feels really weird to expose myself like this... but if it helps anyone also to keep pushing, I'll keep doing it!

Making those skinny legs a bit less skinny

This episode of the Huberman Lab is great. https://open.spotify.com/episode/30ncLkk3Y9Y9UKq5tudqtn?si=z4C99-xBR9KqFo0vjRRQ4w Definitely recommend for anyone interested in learning more about eating for health, fat loss and lean muscle!

ALERT, ALERT! Instagram LIVE YOU CANNOT MISS TODAY! My channel, today, 7PM CET. I'll see you around @hub_longevity for questions!

It's been a long time coming - A LOOOTT of work being done. But I am done editing about 20 videos of the first module of my longevity course, focusing on nutrition. Steep learning curve - to learn how to film and edit everything myself. But it will be worth it. Soon... VERY SOON you'll all be able to see what I've been cooking (pun intended). Understanding how your body works to make better food choices and create better eating habits is one of the most important steps anyone can take in their journey. Stay tuned. Be curious.

OOOOOH BOY! SNEAK PEEK TIMEEEEEEEE Just finishing up the editing of the video about GLUTEN and other major INTOLERANCES. Do you have any food intolerances yourself?

As promised, today I'll share 3 more questions I answered about gut health during my last IG live this past weekend. 4. Which daily habits promote gut health? One of the things I love about longevity is that the body is all connected. Your sleep, your stress management, your exercise routine, your nutrition — all of it impacts the body as a whole. So having a lifestyle that leverages all of these pillars is of course the simplest answer. A simple example: a poor night of sleep will mess with your appetite regulation — you'll feel hungrier than normal and less satiated. It can also increase your cortisol levels, which combined with appetite dysregulation and likely increased stress can lead to bigger insulin spikes, cravings for palatable foods, and reaching for ultra-processed options — all of which harm the gut. One night won't break everything, but if poor lifestyle choices become the habit, those compound over time. And it's not just the food choices stress leads to — chronic stress directly alters microbiome composition through cortisol's effect on gut motility and the gut environment itself. So stress management belongs here as a direct gut health lever, not just an indirect one. But here I want to focus on nutrition, because the health of your gut is largely dependent on the health of your gut bacteria. And here the most effective thing you can do is eat well. Healthy gut bacteria feed on fibre, especially soluble fibre. So a diet rich in varied whole plant foods is going to keep them maintaining a good gut environment — producing beneficial postbiotics, crowding out harmful bacteria, and helping maintain a healthy gut mucus and gut lining, which are essential lines of defence for your whole organism. 5. What's the difference between prebiotic and probiotic? This is a simpler one. Probiotics are live cultures of bacteria. Fermented foods like kimchi, yogurt, sauerkraut, kefir, and kombucha have them, and when we eat those, that live bacteria can temporarily enrich and support our existing gut microbiome ecosystem — adding variety and shifting the environment in a beneficial direction.

Let's wrap up our Gut Health Q&A with the last couple of questions I answered during my last IG live. 8. Connection between age and gut. Most of our cellular functioning changes with age — the whole concept of ageing revolves around the idea that our bodies slow down and stop working as well gradually. Same with the gut. With age, people can experience slower bowel movements, their intestines may secrete fewer enzymes leading to poorer digestion and absorption, and the microbiome composition tends to become less diverse and less resilient. And lower microbiome diversity in older adults is consistently associated with worse health outcomes — so protecting it early matters. Medication use is also worth mentioning here — antibiotics are widely used in older populations and are significant disruptors of the microbiome. Something to be aware of and discuss with a doctor when relevant. Good practices to keep a healthy gut as you age are what we've already covered: a varied whole food diet rich in fibre, stress and sleep management, regular exercise, and being mindful of unnecessary medication use where possible. 9. Are there exercises that can help with bowel function? Exercise in general helps with bowel movements — primarily by increasing gut motility, meaning it speeds up the transit time of food through the intestine. This matters because the faster things move through, the less time potentially harmful compounds sit in contact with the gut lining. Blood flow to the region plays a role too. I don't have a specific exercise list to improve bowel function, but anything that gently engages the abdominal region can help stimulate both blood flow and motility. A brisk walk after meals is one of the simplest and most effective options. Cat-cow is a good example of a gentle movement that directly massages the gut region.