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India Part 3 – Ayurveda and Serenity

We spent the last part of our trip in India getting Ayurvedic treatments. Ayurveda, often called the “science of life,” is an ancient Indian system of medicine that dates back over 5,000 years. Rooted in the belief that health is a balance between body, mind, and spirit, Ayurveda focuses on prevention and holistic healing. Unlike modern medicine, which often treats symptoms, Ayurveda seeks to address the root cause of imbalance, using natural remedies, diet, and lifestyle adjustments.

At the heart of Ayurveda are the three Doshas: Vata, Pitta, and Kapha. These are biological energies found throughout the body and mind, governing all physical and mental processes. Each person has a unique combination of these Doshas, which determines their constitution and health tendencies.

  • Vata (air and space) governs movement, creativity, and communication. An imbalance can lead to anxiety, insomnia, or digestive issues.
  • Pitta (fire and water) controls metabolism, digestion, and intelligence. Excess Pitta may cause inflammation, anger, or acidity.
  • Kapha (earth and water) provides structure, lubrication, and stability. Too much Kapha can result in weight gain, sluggishness, or congestion.

At Travancore Heritage, a serene Ayurvedic resort near Trivandrum, Kerala, the treatments are tailored to balance these Doshas. The experience begins with a consultation, where an Ayurvedic doctor assesses your Dosha and prescribes therapies, diet, and herbal medicines. Then, you have a daily re-assessment to adjust your treatment, that consists of different kind of therapies for 2 and a half hours.

Let’s see the most common therapies:

  • Abhyanga: A full-body oil massage using warm, medicated oils to detoxify, nourish the skin, and calm the nervous system.
  • Shirodhara: A continuous stream of warm oil poured onto the forehead, inducing deep relaxation and mental clarity.
  • Pizhichil: A luxurious treatment where warm oil is poured over the body while being massaged by two therapists, ideal for arthritis and muscle pain.
  • Peanut Sweda: or herbal stamp therapy is a unique Ayurvedic treatment that combines heat and herbs to relieve pain and relax the body. 

A cornerstone of Ayurvedic medicine is Ghee, or clarified butter. It is used both internally and externally for its detoxifying and nourishing properties. Rich in antioxidants and healthy fats, ghee improves digestion, boosts immunity, and lubricates the joints.

Vegetarian Food and the Magic of Ghee

The food at Travancore Heritage is a celebration of Kerala’s vegetarian traditions. Meals are prepared with fresh, local ingredients, and every dish is designed to balance the Doshas. During the therapy (actually also later as they give you a list of recommended food) you are supposed to eat only food that is appropriate to your doshas. Here are some examples of delicious vegetarian food:

  • Sambar: A lentil-based vegetable stew with tamarind and spices.
  • Idli: Fermented rice steamed into soft, fluffy cakes.
  • Pathiri: A delicious crispy pancakes.
  • Thorans: Stir-fried vegetables with grated coconut.
  • Rice and ghee: A sumptuous dish with a deliciously creamy texture easy to digest.
  • Koottukari, a thick, delightful lentil and vegetable curry.
  • Dosa: a thin, savoury crepe made from a fermented batter of ground black gram and rice. 

Ghee is generously used in cooking, adding a rich, nutty flavor. It is believed to enhance the absorption of nutrients and promote longevity.

Of course there is much more to explore in Kerala’s food, but those are our favorites. We didn’t taste any sweet, following medical advise, as sugar is known to boost inflammation.

The Beauty of Travancore Heritage

The resort itself is a haven of tranquility. Nestled amidst lush greenery, the traditional Kerala-style cottages are built with wood and laterite, exuding an old-world charm. The gardens are alive with the sounds of birds—kingfishers, woodpeckers, and bulbuls, while palm squirrels and butterflies dart between the trees. The air is humid and thick but it spreads the scent of frangipani and jasmine, and the gentle rustle of palm leaves lulls you into a state of calm.

However, not everything was perfect. The nearby beach, though picturesque from a distance, was marred by waste left behind (I must say by local fishermen) denoting a poor trash management. Plastic bottles and wrappers littered the shore, a stark contrast to the resort’s pristine environment. It was a reminder that even in beautiful places, human neglect can leave scars.

The Kindness of the People

What truly made the experience unforgettable was the warmth of the people. The staff at Travancore Heritage treated us like VIP, always ready with a smile and a helping hand. Their kindness extended beyond the resort. During a tuk-tuk tour of Trivandrum, our driver doubled as a guide, sharing stories about the city’s history and culture. We visited the Padmanabhaswamy Temple, and the bustling Chalai Market, where we bought spices to bring back home.

A Royal Welcome at the Hilton

One of the most unexpected highlights was our visit to an exhibition of female entrepreneurs at the Hilton. As we entered, we were warmly greeted by the organizers, who treated us like royalty, insisting on taking photos for their records. The exhibition showcased everything from handmade jewelry to clothes, each stall a testament to the talent and resilience of Kerala’s women.

The Backwaters of Poovar

A trip to Kerala would be incomplete without a boat ride through the backwaters of Poovar. We glided the water and went through mangroves, coconut groves, and fishing villages. The backwaters are a birder’s paradise. We spotted kingfishers, cormorants, egrets, herons, eagles and even a brahmin kite soaring overhead. The silence was broken only by the gentle lapping of water against the boat.

Shopping and Souvenirs

No trip to Kerala is complete without indulging in some shopping. We returned home with silk scarves, pashminas, handcrafted jewelry, and cotton shirts in vibrant colors. Each piece will be a beautiful souvenir of our trip.

Walking with Eagles

Our final adventure was a walk along the beach, where we encountered eagles soaring above. I must admit, I was a little scared, but the experience was wonderful. It was a surprise to see the wild beauty coexisting with human life in Kerala.

Final Thoughts

Kerala is a land of contrasts, serene backwaters and bustling cities, ancient traditions and modern innovations. Yet, it is the kindness of the people, the healing power of Ayurveda, and the beauty of nature and wildlife that linger in my heart. Travancore Heritage was more than a retreat; it was a journey into the soul of Kerala, one that I will cherish forever.

Do you have a special memory of a trip that you will cherish forever?

Thank you for reading. This is the last part of our trip to the South of India. If you liked it, put a like and a comment and sign up for my blog crisbiecoach.

India part 2: Bandipur Safari Adventure – the Wild Heart of India

The Journey Begins: Chaos and Color on the Road

India is a country that assaults the senses in the best possible way. The moment you step outside, you’re immersed in a symphony of honking horns, the scent of spices, and the vibrant chaos of life unfolding on the streets. Our journey to Bandipur National Park was no exception. The roads were alive, not just with cars, trucks, and motorbikes, but with pedestrians, cows, and even sheep, goats, horses, donkeys… It seems that in India, the road belongs to everyone.

After hours of navigating this lively maze, we arrived at the Bandipur Safari Lodge in the late morning. The lodge, nestled on the edge of the forest, was a serene contrast to the bustling roads. We were greeted with warm smiles and a delicious lunch, which we devoured eagerly, knowing that our first safari was just around the corner.

First Safari: A Glimpse of the Queen of the Jungle

At 2 PM, we set off on our first safari. The anticipation was palpable. Bandipur is renowned for its tiger population, and we were desperate for a sighting. As we ventured deeper into the park, the forest seemed to hold its breath. Then, in the distance, we saw her, a tiger, on the top of a rock. She was calling to her cubs, her voice a low, rumbling growl that sent shivers down my spine. It was magic.

We continued our exploration, and soon, we encountered herds of elephants. These gentle giants moved gracefully through the trees, their massive forms both powerful and peaceful. One elephant, perhaps curious or just feeling sociable, broke away from the group and ambled toward our jeep. For a moment, it felt like a greeting, a wild, untamed welcome to their world.

Dawn Safari: The Forest Wakes Up

The next morning, we rose before the sun. The air was cool, and the forest was just beginning to stir. As we drove through the misty landscape, we spotted deer, peacocks, elephants again and many other birds whose calls echoing through the trees. But our hearts were still set on seeing the tiger again.

The afternoon safari brought us back to the same area where we’d seen her the day before. And there she was, the tiger, lying among the bushes, yawning lazily as if she’d just woken up from a nap. She was breathtakingly beautiful, her stripes glowing in the dappled sunlight. When she turned her head and looked at us, I felt tears welling up. It was a dream come true, a moment of pure, unfiltered connection with one of nature’s most magnificent creatures.

Final Morning: A Family of Tigers

Our last safari was at dawn again, and it turned out to be the most unforgettable. As we drove along the usual path (the guides know exactly where to go), our guide suddenly stopped the jeep. There, emerging from their den, were the tiger and her two cubs. They were heading toward a nearby waterhole, their movements fluid and graceful. Watching them together, a family in the wild, was an emotion I can’t put into words. It was raw, real, and deeply moving.

We also saw more elephants, spotted deer, eagles, a mangus, and even giant spiders, each sighting adding more emotions to this incredible experience.

Why Bandipur Stays With You

Bandipur National Park is more than just a wildlife destination; it’s a place where you feel the pulse of the wild. The tigers, elephants, and the myriad of other creatures we encountered will stay with me, in my heart and memory, forever.

The Bandipur Safari Lodge was the perfect base for our adventure, simple but comfortable, welcoming, and perfectly situated to explore the park. The guides were knowledgeable, the food was delicious, and the memories we made are ones we’ll cherish forever.

If you’re a wildlife lover, a photographer, or simply someone who wants to experience the magic of the wild, Bandipur should be on your list. It’s not just about seeing animals; it’s about feeling the wild heart of India beat around you.

Have you ever been on a safari? Or do you have magic memories of one trip?

Tips for Your Bandipur Safari Adventure

  • Best Time to Visit: October to May is ideal, as the weather is pleasant and wildlife sightings are frequent.
  • What to Pack: Neutral-colored clothing, binoculars, a good camera, and water.
  • Respect the Wildlife: Keep silent and follow your guide’s instructions.

Thank you for reading. This is the second part of my trip to India. If you liked it, stay tuned for the next and last episode by signing up for my blog crisbiecoach.

The cover photo is from my husband, Massimo.

My Trip to India, part 1 – A Day in Bangalore: Chaos, Connection, and the Taste of Tradition

My husband and I spent our first day in India in Bangalore, to meet with Monisha, a student that I met remotely during the running of a scientific project.

Bangalore doesn’t just wake up, actually it never sleeps. We arrived at 3 a.m. and there was already heavy traffic. In the morning, it exploded of life. The city’s energy is a living thing, a whirlwind of everyone having two, three, four and even more wheels honking, the scent of jasmine garlands, and the hum of a million conversations in Kannada, Hindi, and English. I arrived expecting what you may expect from India: traffic, people and animals everywhere, and maybe filter coffees, even though I prefer tea (and I must admit that it was difficult to find a good one despite the fact that India is a tea producer). What I found was a day so vivid, so unexpectedly human, that it’s still imprinted on my senses.

It started with a message from Monisha. “I am in your hotel lobby. Take your time and when you are ready I call a cab.” she texted. An hour later, we were squeezed into the back of a car, driving through lanes packed with vendors selling marigolds, steaming idlis, fabrics, clothes and all you can think about. Monisha told me that her mother would join us for lunch. “Excellent”, I said. The cab let us off in a shopping area (Bangalore doesn’t really have a city center, you are always in the center of something going on…). While waiting for her, we walked around looking the livelihood of the people. Everyone has something to sell, and everyone is smiling and welcoming. Finally Monisha’s mother, Shantha, arrived and greeted me with a smile that cut through the chaos. “Today, you eat like us,” she declared, and just like that, I was no longer a visitor but a guest in their world.

The Art of Eating with Your Hands

We stopped at a restaurant where they used to go when Monisha was a child and she had very good memories about that place. It was a kind of place where tourists would never go because they won’t be able to find it. You have to enter through a gate next to a shop, go up a stairs and then a door opens up for you. We didn’t order: food was brought with confidence by the waiters. I don’t remember what we ate, I just remember that it was excellent! All the food was served on a banana leaf and no cutlery is needed. You eat with your hands. There is what they call “wash room” where you can wash up your hands before eating. I watched as they deftly mixed food with their fingers, shaping it into a perfect bite. Hesitant at first, I followed suit but I have to admit that it was not easy. I don’t tell you about the stains I still have on my t-shirt and that they will never go away. But eating with my hands wasn’t just about taste. It was about texture, temperature, and the unspoken intimacy of sharing a meal.

Bangalore Palace: A Whisper of Royalty

With stomachs full and spirits high, we headed to the Bangalore Palace. Built in 1878 and inspired by England’s Windsor Castle, the palace is a surreal blend of Tudor towers, Gothic windows, and vine-covered walls. Inside, the Durbar Hall gleamed with gold leaf, while the ballroom felt like a set from a film. Monisha pointed out at the different paintings by Raja Ravi Varma. The gardens, lush and sprawling, offered a quiet escape from the city’s frenzy.

ISKCON Temple: Serenity in the City

Our final stop was the ISKCON Sri Radha Krishna-Chandra Temple. The moment we stepped inside, the city’s noise faded. The temple’s gold-plated spires and marble floors reflected the afternoon light, and the air smelled of incense and fresh flowers. Devotees chanted, their voices rising in harmony. Shantha had her hands folded in prayer, while Monisha explained the meaning of the different statues in the temple. There was also some music performed alive. On going out, they offered us food, but I didn’t feel like to eat. Shantha told me that I shouldn’t refuse sacred food so I just took a little from her.

We ended up the day eating in a finger food truck, where we could taste other specialties of the city. They also gave us a bottle of water and some sweets. We were ready to go on with our trip the day after.

Why This Day Mattered

What made this day unforgettable wasn’t the checklist of sights but the people who brought them to life. Monisha and Shantha didn’t just show us Bangalore; they let us feel it: the warmth of a shared meal, the pride in showing us their city, and the quiet moments of connection in a place that never stops moving. Bangalore, I learned, isn’t just about its reputation as India’s Tech. It’s a city of layers: the chaos of its streets, the grace of its temples, and the generosity of its people.

Tags & Links for the Curious

Karnataka Cuisine

Bangalore’s Cultural Experiences

Have you ever had a travel experience that changed how you see a place? Or a meal that became a memory? I’d love to hear your stories.

This is the first part of my trip to India. If you liked it, stay tuned for the next episodes by signing up for my blog crisbiecoach 

A Journey to India: Tigers, Healing, and the Quiet Spaces In Between

For months, if not years, my blog has been a home for stories about food, nutrition, and the quiet science of nourishing ourselves. But today, I’m stepping away from the familiar—from advices on meal plans and how to eat healthy food—to share something more personal, something that’s been simmering in my heart for a long time.

Next week, I’m traveling to India. Not as a tourist ticking off landmarks, but as someone seeking three things: a reunion, a glimpse of something wild before it’s gone, and a chance to mend what’s been broken.

Why This Trip? Why Now?

The Tigers of Bandipur

I’ve always believed that some experiences are not just for memory, but for witness. The Bengal tiger, with its burning eyes and striped fire, is slipping away. Poaching, habitat loss, the relentless march of human need—it’s all chipping at their existence. Bandipur National Park is one of the last strongholds, a place where the jungle still breathes deep and the tigers move like shadows.

I want to see them. Not on a screen, not in a documentary, but there, in their environment, in the hush of the forest. I want to stand in their world, even for a moment, before it’s too late (hopefully not but they are on the brink of extinction). There’s a grief in that, a kind of urgency. It’s the same feeling that makes you call a friend you’ve been meaning to see for years, or finally visit a place you’ve only dreamed of. Some things can’t wait.

The Weight in My Legs

For the past years, my legs have been a daily negotiation. The pain isn’t sharp or sudden; it’s a deep, stubborn ache, like the echo of an old injury. Doctors have names for it—arthritis, overuse, the slow wear of time—but names don’t make it easier to bear the pain.

In Travancore, I’ll spend ten days at an Ayurvedic retreat, that includes yoga and meditation. I’ve read about the oils, the massages, the herbs that promise to pull the pain out like roots from dry earth. I don’t expect miracles, but I’m ready to try. There’s a humility in that, in admitting that modern medicine hasn’t been enough, that maybe the answers lie in traditions older than any of us.

The Silence After Loss

My father passed away a few weeks ago. The grief hasn’t been what I expected. A friend of mine told me that losing a parent is like losing a piece of ourselves. Yoga and meditation won’t bring him back, but maybe they’ll help me sit with the quiet, to stop flinching away from it.

I’ve never been good at stillness. I am always doing something, working, going to Pilates and yoga classes, and writing. But in Travancore, I’ll try. I’ll sit on a mat, close my eyes, and let the breath do the work. Maybe that’s where the healing starts.

What’s Next

I’ll be gone for about two weeks. When I return, I’ll write again—about the tigers, the treatments, but above all about the taste of Kerala’s food. Until then, I’m packing light: a few clothes, a couple of books, my smart phone, and the hope that this journey will change me in ways I can’t imagine now.

Have you ever traveled for healing, or to see something you’d long wished to see? I’d love to hear your stories in the comments.

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Eat for Your Age: What to Eat for a Better Mood and Mental Health

Your brain evolves—and so should your diet. What we eat directly affects our mood, energy, and mental health. But new research led by Lina Begdache at Binghamton University reveals something even more intriguing: the foods that support mental well-being vary depending on your age.

🔄 Brain Development and Nutritional Needs

The human brain doesn’t fully mature until around age 30, especially the prefrontal cortex, which governs decision-making and emotional regulation. Before this milestone, the brain is still developing and requires more energy and specific nutrients to build strong neural connections.

After 30, the brain begins to show signs of aging. Oxidative stress increases, and our ability to regulate stress declines. That’s when our nutritional priorities shift.

🍔 Under 30: Meat, Movement, and Less Fast Food

Young adults (18–29) show better mental health when they:

  • Eat meat three times a week: a rich source of tyrosine and tryptophan, which are precursors to dopamine and serotonin.
  • Exercise regularly: physical activity boosts neurotransmitter availability.
  • Avoid fast food and excessive caffeine: these can disrupt brain chemistry and mood stability.

🧬 Dopamine and serotonin are key to motivation, pleasure, and emotional balance. Their production depends on what’s on your plate.

🍇 Over 30: Fruits, Complex Carbs, and Breakfast

Adults over 30 benefit from a different nutritional strategy:

  • Eat plenty of fruits: packed with antioxidants that protect the brain from aging and oxidative stress.
  • Choose complex carbohydrates (whole grains, pasta, rice): they stabilize blood sugar and provide steady energy to the brain.
  • Never skip breakfast: it helps maintain glucose levels, which is crucial for brain function.
  • Limit caffeine: stimulants can worsen anxiety and disrupt sleep, especially as stress regulation weakens with age.

🧠 A mature brain thrives on stability—steady blood sugar, fewer stimulants, and protective nutrients.

🥚 Foods That Boost Brain Chemistry

Here are some top foods to naturally support serotonin, dopamine, and norepinephrine:

  • Eggs: rich in choline and tryptophan.
  • Fatty fish: omega-3s for brain health.
  • Nuts and seeds: healthy fats and amino acids.
  • Bananas: a source of tyrosine and vitamin B6.
  • Leafy greens: folate for dopamine production.

🚴‍♀️ Small Changes, Big Impact

Improving your diet doesn’t mean a complete overhaul. Try:

  • Adding fruit to your breakfast.
  • Swapping sugary snacks for nuts.
  • Choosing whole grains over refined carbs.
  • Cutting back on coffee after 3 p.m.

🧘‍♂️ Mental wellness starts with what you eat—and how consistently you eat it.

📣 Call to Action

What are you feeding your mood today? Start with one small change and don’t give up! You will see results!

Thank you for reading! You can read more from me on my blog crisbiecoach and, please, subscribe!

How Food Shapes Your Body Clock

We often overlook the delicate link between what we eat and how our bodies function on a daily cycle. But did you know that your meals do more than fuel your body—they also help set your internal clock?

Recent research reveals that insulin, the hormone released after eating, plays a crucial role in synchronizing circadian rhythms—the biological processes that follow a roughly 24-hour cycle. This discovery opens new doors to understanding metabolism, sleep, and even chronic diseases like diabetes.

🧠 What Are Circadian Rhythms?

Circadian rhythms (from Latin circa = around, dies = day) are internal biological clocks that regulate various physiological functions, including:

  • Sleep-wake cycles
  • Hormone secretion
  • Body temperature
  • Heart rate
  • Digestion

At the core of this system is the central clock located in the brain. It’s primarily reset by light. But surrounding this master clock are peripheral clocks in organs like the liver, pancreas, and adipose (fat) tissue, which respond to other cues—especially food.

🍽️ Feeding Time: A Powerful Zeitgeber

In chronobiology, a zeitgeber is an external cue that synchronizes biological rhythms. While light is the dominant zeitgeber for the central clock, food intake is a key zeitgeber for peripheral clocks.

When you eat, your blood glucose rises, prompting the pancreas to release insulin. This hormone doesn’t just regulate sugar—it also sends signals to peripheral tissues, helping them align their internal clocks with feeding times.

🧬 Tissue-Specific Effects

Interestingly, insulin’s impact isn’t uniform across all tissues. It strongly affects clocks in metabolically active tissues like:

  • Liver: Regulates glucose storage and metabolism
  • Adipose tissue: Manages fat storage and energy balance

But it has little to no effect on clocks in the lungs or blood vessels, suggesting that only tissues directly involved in digestion and metabolism need rapid synchronization with feeding times. [diabetesjournals.org]

🩺 Why It Matters: Health Implications

Disruptions in circadian rhythms—due to irregular eating, shift work, or jet lag—can lead to:

Understanding how insulin resets peripheral clocks could help develop chronotherapy strategies—timing meals and medications to optimize metabolic health. [nature.com]

✅ Practical Takeaways

Here’s how you can support your biological clocks through nutrition:

  1. Eat at consistent times: Regular meal schedules help synchronize peripheral clocks.
  2. Avoid late-night eating: It can misalign your liver and fat tissue clocks.
  3. Balance your meals: Foods that promote insulin secretion (like carbs) can help reset clocks, but timing is key.
  4. Consider chrono-nutrition: Align your eating patterns with your natural circadian rhythm.

Are you ready to optimize your health by synchronizing your meals with your body clock?

Thank you for reading! You can read more from me on my blog crisbiecoach and, please, subscribe!

How to Age Better: The Anti-Inflammatory Diet That Protects Your Brain

As we age, our bodies undergo many changes—some visible, others silent. One of the most insidious is chronic inflammation, a biological process that damages cells and accelerates aging. But what if the key to aging better, especially mentally, lies in your grocery basket?

A groundbreaking study led by Dr. Nikolaos Scarmeas from the University of Athens reveals that a diet rich in anti-inflammatory foods—especially fruits—can significantly reduce the risk of cognitive decline and dementia.

The Study: Diet and Dementia Risk

The research followed 1,059 participants aged around 73, all free of dementia at the start. Over three years, their diets were analyzed and cognitive tests administered regularly. Each participant received a dietary inflammatory score, ranging from –10 (least inflammatory) to +10 (most inflammatory), based on their intake of various food groups.

Key Findings:

  • 6% of participants developed dementia during the study.
  • Those with the highest inflammatory scores were three times more likely to develop dementia.
  • Every 1-point increase in the inflammatory score was linked to a 21% higher risk of dementia.

Why Inflammation Matters

As we age, our immune system becomes less efficient and more prone to producing oxidative substances that damage cells, including neurons. This leads to neuroinflammation, a key driver of cognitive decline and neurodegenerative diseases like Alzheimer’s.

Anti-inflammatory foods help by:

  • Reducing oxidative stress
  • Modulating immune responses
  • Protecting neurons and brain tissue

What Is an Anti-Inflammatory Diet?

Dr. Scarmeas and other experts define anti-inflammatory diets as those rich in:

These foods are packed with flavonoids, polyphenols, and antioxidants that combat inflammation and support brain health.

The Mediterranean Connection

The findings align with decades of research on the Mediterranean diet, which emphasizes plant-based foods, fish, olive oil, and moderate wine consumption. Studies show it can:

  • Slow brain aging
  • Reduce Alzheimer’s risk by up to 54%
  • Improve memory and cognitive function

The MIND diet, a hybrid of Mediterranean and DASH diets, also shows promise in reducing dementia risk.

How to Eat for Brain Health

Here’s how to incorporate anti-inflammatory foods into your daily routine:

✅ Eat More:

  • Berries: Blueberries, raspberries, strawberries
  • Leafy greens: Spinach, kale, arugula
  • Legumes: Lentils, chickpeas, black beans
  • Green and black tea: kick off your morning with a good cup of tea
  • Olive oil: Use as your primary fat

❌ Eat Less:

  • Red and processed meats
  • Refined sugars and flours
  • Fried and ultra-processed foods

Conclusion: A Simple Strategy for Healthy Aging

This study is a powerful reminder that what we eat directly affects how we age, especially mentally. By choosing anti-inflammatory foods—starting with fruits—you can protect your brain, reduce your risk of dementia, and enjoy a healthier, more vibrant life.

Are you ready for a snack made of a handful of berries or a cup of green tea?

Thank you for reading! Please sign up for my blog crisbiecoach so you don’t miss out on any posts and also for Wise&Shine an incredible online magazine!

Further Reading & References:

  1. Are You Eating Your Way to Dementia?
  2. Anti-Inflammatory Diet May Lower Risk of Dementia
  3. Earth.com – Anti-Inflammatory Foods Lower Dementia Risk
  4. Healthline – MIND Diet Guide
  5. Cleveland Clinic – Anti-Inflammatory Diet Benefits

Gluten: The Silent Villain

Introduction: A Growing Sensitivity

In recent decades, gluten has gone from a staple protein to a dietary villain. Once praised for its nutritional value and baking properties, gluten is now avoided by millions. But why has gluten intolerance surged so dramatically? Is it a genuine health crisis or a cleverly orchestrated strategy by the agro-business industry?

What Is Gluten and Why Is It a Problem Now?

Gluten is a group of proteins—primarily gliadins and glutenins—found in wheat, barley, and rye. It gives bread its elasticity and chewy texture. Historically, gluten was considered harmless for most people. However, today, approximately 8.4% of the global population suffers from gluten-related disorders, including celiac disease and non-celiac gluten sensitivity (NCGS).

Celiac disease alone affects about 1.4% of the global population, while 6% of Americans are estimated to be gluten intolerant. This rise has sparked questions: Is gluten itself to blame, or is something more insidious at play?

The Agro-Business Factor: More Gluten, More Problems

According to research from the Leibniz Institute for Food Systems Biology, modern wheat varieties have undergone significant changes over the past 120 years. While the total gluten content has remained relatively stable, the composition of gluten proteins has shifted, with a higher concentration of immunoreactive gliadins—the proteins most likely to trigger adverse reactions.

This change is not accidental. Driven by the need for higher yields and better baking performance, agro-businesses have selectively bred wheat to enhance these properties. The result? A crop that’s more profitable but potentially more harmful to human health.

Chemical Warfare in the Fields

Beyond genetic selection, the intensive use of chemicals in wheat farming has raised red flags. Herbicides like glyphosate (Roundup) are commonly sprayed on wheat just before harvest to dry the crop—a process known as desiccation. This practice, now widespread in the U.S., has been linked to increased gluten sensitivity and inflammation.

Moreover, wheat naturally contains amylase-trypsin inhibitors (ATIs)—proteins that act as natural pesticides. These ATIs have been shown to trigger immune responses and inflammation, even in people without celiac disease.

Genetic Modification

Contrary to popular belief, commercial wheat is not genetically modified (GMO) in the traditional sense. However, it has been extensively hybridized and selectively bred since the 1960s to enhance yield and gluten strength. These changes have altered the genetic structure of wheat, introducing new sequences like, which are strongly associated with celiac disease.

Recent advances in gene editing are now being used to develop low-gluten or celiac-safe wheat varieties. While promising, these are still in experimental stages and not yet widely available.

The Billion-Dollar Gluten-Free Boom

As gluten intolerance rises, so does the demand for gluten-free products. In the U.S. alone, the gluten-free market was valued at $2.27 billion in 2024 and is projected to grow over $4 billion by 2030.

This explosive growth has turned gluten sensitivity into a highly profitable industry, with major food corporations capitalizing on consumer fears and dietary trends.

Conclusion: A Manufactured Epidemic?

The rise in gluten intolerance is not merely a medical phenomenon—it’s a complex interplay of industrial agriculture, chemical exposure, and economic incentives. While some individuals genuinely suffer from celiac disease or NCGS, the broader surge in gluten sensitivity may be a byproduct of modern farming practices and aggressive food marketing.

As consumers, it’s crucial to stay informed and question the origins of our food. Is gluten truly the enemy, or is it the way we’ve manipulated wheat that’s to blame?

Are you celiac or do you know anyone who is? It would be interesting to know their story. I am not celiac but have been found with a severe inflammation caused by food and I have to limit my intake of gluten (and for an Italian like me, I must admit that at the beginning it was rather difficult).

Thank you for reading! Please sign up for my blog crisbiecoach so you don’t miss out on any posts and also for Wise&Shine an incredible online magazine!

Further Reading & References:

  1. World Population Review – Gluten Intolerance by Country
  2. ScienceDaily – Gluten in Wheat: What Has Changed
  3. The Celiac MD – Pesticides in Wheat and Gluten Sensitivity
  4. Grand View Research – U.S. Gluten-Free Market Report
  5. Celiac.com – Breakthrough in Wheat Science

When the Body Becomes the Hero: How Our Internal Detox System Works

Imagine a city with its own sanitation department, air filtration, and wastewater treatment plant, all running 24/7 without ever needing a gadget or “cleanse kit.” That’s your body. From the moment you wake, your internal systems quietly remove and neutralize waste, foreign molecules, and metabolic by‑products. Yet in wellness marketing you’ll find banners promising dramatic “detoxes” that outshine your liver, kidneys, and gut. Let me walk you through how the natural process works — and where the hype oversells.

1. The Body’s Built‑In Detox Machinery Versus Commercial “Cleanses”

Every day, our cells produce waste: old proteins break down, hormones are catabolized, and environmental chemicals drift into our bloodstream. To manage that, your body relies on several organs:

  • Liver — Acts in two main phases (often called Phase I and Phase II) to convert fat-soluble compounds into water-soluble forms that can be excreted via urine or bile.  
  • Kidneys — Filter the blood, remove urea, creatinine, and excess minerals; excrete them in urine.  
  • Lungs — Expel carbon dioxide and volatile molecules.
  • Intestinal tract — Carries out bile excretion and fecal elimination of compounds tied to fiber.
  • Skin & sweat — Minor route, but sweating can help release small water-soluble substances.

These systems cooperate constantly — you don’t need a juice fast or colon cleanse to “activate” them. In fact, many dietitians argue that commercial “detox” programs are unnecessary and sometimes harmful.  For example, activated charcoal cleanses may bind not only supposed “toxins” but also medications and nutrients. 

Supporting your natural detox system is far more sensible: maintain hydration, eat a balanced diet rich in antioxidants and fiber, get adequate sleep, and engage in movement. 

Remember that the body’s detoxification is continuous and internal. No external cleanse can outperform the liver–kidney–gut alliance.

2. Sugar’s Double Act: Common and Non-nutritive Sweeteners Under the Microscope

Sweetness is seductive, and the debate over sugar alternatives is intense.

Common (Nutritive) Sweeteners

These include sucrose, high-fructose corn syrup, honey, and others. They provide calories. When consumed in excess, they contribute to weight gain, insulin resistance, non-alcoholic fatty liver disease, and metabolic disturbances. Overuse stresses the liver and kidneys by increasing metabolic load.

Non-nutritive (Artificial or Low-Calorie) Sweeteners

Examples: aspartame, sucralose, stevia derivatives, saccharin.

A comprehensive meta‑analysis combining randomized trials and observational studies found:

  • In controlled trials, non-nutritive sweeteners had no clear effect on BMI.  
  • But in cohort (observational) studies, routine consumption was associated with slight increases in BMI, waist circumference, and higher incidence of obesity, hypertension, metabolic syndrome, and type 2 diabetes.  

In other words, they don’t reliably “help” with weight loss, and in real-world settings might correlate with worse outcomes. The cause–effect relationship remains unclear, but relying on them as a magic sugar substitute is risky.

A prudent approach is to reduce overall sweetness cravings (real or artificial) and favor whole fruits, moderate use of natural sweeteners (if needed), and a taste reset over time.

3. GMOs vs. Conventionally Grown Produce: Myth, Fact, and Nuance

The gulf between Genetically Modified Organisms (GMOs) and “conventional” is often painted as deep and dangerous — but science tells a more nuanced story.

What Are GMOs

GMOs are plants or organisms whose DNA has been modified using genetic engineering techniques (e.g. insertion or editing of genes). This differs from conventional breeding, where traits are crossed over generations.

Benefits & Concerns

Potential advantages include improved yield, pest resistance, reduced use of chemical inputs, and in some cases enhanced nutrient profiles (e.g. biofortified crops). 

Concerns raised include gene flow, ecological impact, corporate control of seed supply, and unknown long-term effects.

Nutrition: Do GMOs Differ from Conventional Produce?

To date, the consensus in independent reviews is that nutrient differences are minimal or inconsistent. Many studies show no significant advantage of organic (or GMO) produce in macro- or micro‑nutrient levels. 

However, what does differ is pesticide exposure: conventionally grown produce may carry higher pesticide residues (within legal limits), whereas organic farming limits synthetic pesticide use. 

It’s important to note that some GMO crops are engineered specifically to carry extra vitamins or traits, meaning in those cases they may surpass conventional types in specific nutrients. 

You should buy produce you will actually eat. Focus more on diversity, freshness, soil health, and low pesticide exposure — less on rigid labels.

4. Organic, Grass‑Fed, Pasture‑Raised Animals: What Do the Nutrient Numbers Say?

When meat labels shout words like “organic,” “grass-fed,” and “pasture-raised,” many consumers assume superior nutrition. But the reality is subtle.

Definitions

  • Organic: Animals raised without synthetic hormones, antibiotics, and on organic feed; farms follow organic standards.
  • Grass-fed / Pasture-raised: Animals eat grass or forage for a large portion of life, roam outdoors. These may or may not also be organic.

Nutrient Differences

A meta‑analysis of 67 studies comparing organic vs conventional meat found that:

To better understand, you should learn more about the difference between polyunsaturated fat and monounsaturated fat.

Still, critics point out that these relative differences may not translate into large absolute gains. For example, even with a 50 % relative increase in omega‑3 in meat, the absolute amount is still small compared to sources like fatty fish. 

Grass-fed animals also show slightly different metabolic profiles post‑meal, indicating meat from different feeding systems can shift how our bodies respond. 

What Should You Do?

  • Prefer sources you trust and that meet humane and ecological criteria.
  • If budget allows, choosing grass-fed/organic can modestly boost beneficial fatty acids and reduce exposure to synthetic residues.
  • But don’t chase perfect labels at the expense of diet variety, flavor, or affordability.

What do you think about our body’s super powers and how to keep it healthy?

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5 Scientific Facts About Weight Loss Everyone Should Know

Weight loss is often framed as a personal failure or a battle of willpower. But the reality is far more nuanced. Behind the headlines about “miracle diets” and the pressure to “eat better” or “move more” lies a complex interplay of biology, genetics, environment, and social determinants. Studies demonstrated that one thing is clear: the way we talk about weight loss is outdated. Here are five facts that challenge common myths and reshape how we understand this deeply personal journey.

1. Weight Loss Goes Against Our Biology

The human body is wired to resist weight loss. Evolutionarily, we were designed to survive periods of scarcity, not abundance. When we reduce calorie intake, our metabolism adapts by slowing down energy expenditure—a process called metabolic adaptation. Hormones like ghreline (which triggers hunger) spike, making it harder to stick to restrictive diets.

In France, 47.3% of adults had excess weight in 2020, with 17% classified as obese. Despite decades of public health campaigns focusing on individual responsibility, these numbers haven’t dropped. Why? Because our biology fights back. The body’s response to weight loss—increased hunger, reduced metabolic rate—was adaptive for hunter-gatherers facing famine. Today, supermarkets are flooded with cheap, hyper-processed foods, and it is not easy to make the correct choice.

2. It’s Not Just About Willpower

Assigning weight loss to “laziness” or “lack of discipline” ignores the role of genetics and systemic inequalities. Research shows that 40–70% of BMI variability is influenced by hereditary factors, including how our bodies regulate hunger and burn calories.

But biology isn’t the whole story. Access to affordable healthy food, safe spaces for physical activity, and the ability to prioritize self-care are privileges not everyone has. For example, low-income neighborhoods often lack grocery stores with fresh produce, while long work hours and chronic stress make healthy habits harder to maintain.

A 2021 review in The Lancet highlighted that socio-economic status significantly impacts diet and exercise opportunities, contributing to weight disparities.

3. Calories Don’t Tell the Whole Story

Counting calories is a popular strategy, but it’s far from foolproof. Our bodies don’t treat all calories equally. A 200-calorie slice of cake and a 200-calorie serving of salmon affect hunger, blood sugar, and satiety differently. Processed foods spike insulin and cravings, while whole foods like vegetables and lean proteins provide lasting fullness.

Fad diets that eliminate entire food groups (e.g., low-carb or juice cleanses) often lead to short-term weight loss but are unsustainable. They also risk nutrient deficiencies. A better approach? Focus on long-term habits: prioritize whole foods, reduce ultra-processed meals, and avoid over-reliance on “detox” products.

4. Exercise is Vital for Health, Not Just Weight Loss

Physical activity is one of the most powerful tools for overall well-being, but it’s not a guaranteed weight loss solution. The body compensates for exercise by reducing non-exercise movement (e.g., fidgeting) or increasing appetite. Studies show that even vigorous workouts may not significantly boost daily calorie burn due to metabolic efficiency.

However, exercise remains essential. It improves heart health, builds muscle, reduces inflammation, and enhances mental health. So even if the scale doesn’t budge, movement is non-negotiable.

While exercise alone may not lead to dramatic weight loss, it’s crucial for metabolic health and disease prevention.

5. Health Doesn’t Always Require Weight Loss

The pursuit of a lower number on the scale can overshadow real progress. For many, improving health doesn’t necessitate weight loss. Eating more fruits and vegetables, reducing alcohol intake, and managing stress can lower blood pressure, cholesterol, and diabetes risk—even if weight stays the same.

Focusing on health at every size (HAES) encourages sustainable habits rather than fixating on weight. Celebrate milestones like better sleep, more energy, or improved mood.

Final Thoughts: Redefine Your Relationship with Weight

Weight loss is rarely simple. It’s influenced by biology, environment, and systemic factors beyond our control. Instead of blaming ourselves, let’s adopt a compassionate, science-backed approach. Small, consistent changes—like choosing whole foods, staying active, and prioritizing mental health—can create lasting well-being, regardless of the scale.

Ready to shift your mindset? Let’s move beyond the stigma and toward a healthier, more inclusive conversation about weight.

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