Francesco talks about how to improve our biomarkers with diet and lifestyle changes. Francesco is a nutritional therapist, practicing in Dublin. Francesco runs his own meetup group in Dublin
9. 9
Hooporganic
WHAT TO DO?
Balance blood sugar
● Chew Well
● Eat protein with
every meal
● Never skip
breakfast
● Eat every 3 hours
● Snack on Low GL
food+protein
Fibre – Soluble & Insoluble
● Increase leafy vegetables
● Reduce Root vegetables
● Introduce small amounts
of legumes/beans
● Avoid dried fruit
● Introduce Low GL food
which is lower in glucose
Fats – Omega 3
● Increase fish
● Introduce more nuts
& seeds
● Wholegrain
● Grass fed meat
● Raw, Steam, boil, grill,
bake, fry
10. 10
Hooporganic
WHAT TO DO?
Manage Stress
● Lower Cortisol
● Reduce cholesterol
● Induce digestive
enzymes production
● Boost Immunity
Excercise
● Balance stress Hormones
● Manages cholesterol
utilization
● Controls inflammation
● Regulate glucose utilization
Be aware of symptoms
● Reduces processed &
packaged food
● Makes your own food
● Don't be afraid of changes
● Reduce stimulants
● Write a food diary or take
photos of it
12. 12
Hooporganic
SYMPTOMS
cravings Irritability anxiety depression slump of energy
PMS Insomnia Wake up at night wired but tired low energy
fatigue hungry all the time craving fat constipation diarrhea
Flatulence unformed and smelly stools sick often runny nose
eczema belching psoriasis poor hair condition flatulence
pale stools restless leg bloating reflux brain fog itchiness
Sensitive to pain nausea migraines bleeding gums