VERSTOPFUNG???? BULKING AGENTS THE PROBLEM ???

 

Constipation, bloating, and gas

• Psyllium and glucomannan are bulking agents, not motility enhancers — if your colon is sluggish, all this added volume can create pressure without movement.

• Add to that high-protein fermentation (especially if some of it reaches the colon) and you've got a fermentation gas bomb with no easy exit route.

• Chronic laxative use often loses effectiveness and can suppress normal peristalsis over time.

Ease Up on Fiber Supplements — Focus on Motility Instead

• Consider cutting glucomannan in half (or out entirely for a few days) to reduce gel-like stagnation.

• Replace some fiber bulk with motility-supporting choices:

  • 1–2 tsp chia seeds soaked overnight (gentler and lubricating)

  • Magnesium citrate or bisglycinate (not oxide!) — helps bowels and muscle energy

  • Kiwi fruit or soaked prunes (2–3 max): natural pro-motility foods

• You may want to cycle off psyllium for a week to assess bloating impact.

more sleep more energy - what can I do ? solve : nocturnia constipation hunger

Nocturnia

Canephron cranberry und glucosamin oder wie ... 

warmse Wasser 

Wärmflasche 

nachts kein Gemüse 

medication for nocturnia : 

These medications include: Anticholinergics: These medications reduce symptoms of overactive bladder. Up to 40% of people find success with anticholinergics. Examples of this type of medication include mirabegron (Myrbetriq®), darifenacin (Enablex®), oxybutynin (Ditropan®) and tolterodine (Detrol®).

Verstopfung   wie löse ich das?

Hunger      glucomanann gel 

schlahfhilfen  Meltonin Kräutermischung Ceterizin GaBa

Fortschritte beim Muskeltraining 3 x 65 kg lat pull down

 Der Stand momentan ist 

3 x 65 kg lateral pull down

2 x 70 kg zu 3/4 

ich hoffe dass ich jetzt bald 75 kg ziehen kann undd dann blad auf fer Klimmzugmaschine einen Klimmzug schaffe.

Mal sehen wie bald, ich bleibe dran

Mannose hilft wirklich

 Also, Mannose hilft, und zwar sehr gut, aber nur wenn ich sie mit viel Wasser trinke, nicht wenn ich sie bloß so einnehmen mit dem Essen zusammen

ich muss dann nur noch 2 Mal in der Nacht raus

das ist eine große Verbesserung von 3-4 Mal pro Nacht 

da müsste es mir dann bald besser gehen, wenn das mit der Verstopfung gelöst wäre und dann das zur Wirkung käme dass ich dann nur noch 2 Mal raus muss

Main Hacks and Principles from Davinia Taylor

 

Main Hacks and Principles from Davinia Taylor

1. Balance Your Dopamine

• Taylor emphasizes that many weight issues are driven by dopamine imbalances.

• Ultra-processed foods hijack your brain’s reward system, leading to cravings and emotional eating.

• She promotes dopamine-boosting activities instead (cold showers, sunlight, movement, meditation).

2. Control Your Blood Sugar

• Avoid glucose spikes by eating fat and protein first in meals.

• Use apple cider vinegar before meals or take berberine to stabilize blood sugar.

• Avoid ultra-processed carbs and sugars.

3. Biohack Your Environment

• Minimize exposure to toxins and endocrine disruptors (like plastics, artificial scents, and parabens).

• She suggests using clean skincare and natural cleaning products.

• Prioritize natural light, grounding, and cold exposure.

4. Understand Your Nervous System

• Weight gain can be linked to being stuck in fight-or-flight mode (sympathetic dominance).

• Use vagus nerve toning (like humming, gargling, cold splashes) and breathwork to activate the parasympathetic system and calm food impulses.

5. Support Your Mitochondria

• Mitochondria are your body’s energy producers; if they’re sluggish, metabolism slows.

• She promotes mitochondrial support through sunlight, exercise, red light therapy, clean fats (like MCT oil), and fasting.

6. Use Smart Supplements

• Key supplements she uses:

  • L-tyrosine (to support dopamine)

  • MCT oil (for clean energy)

  • Berberine or chromium (for blood sugar)

  • Magnesium (for sleep and recovery)

7. Limit Alcohol and Processed Foods

• Alcohol is a major dopamine disruptor and gut irritant.

• She describes alcohol and processed food as “toxic comfort” — they may temporarily soothe but worsen long-term health and cravings.

8. Cold Water Therapy

• Regular cold showers or cold plunges are used to:

  • Boost dopamine

  • Build stress resilience

  • Reduce inflammation

how to get more energy out of my food???

 Interpretation

🔹 1. Morning fatigue and reactive hypoglycemia

• Your body may be running on stress hormones (cortisol) in the morning to compensate for low glucose. Since your carb intake is ultra-slow (fibrous veg), you're not replenishing liver glycogen well overnight.

• If your body is already low on quick glucose and you eat only protein + fiber in the morning, you may prolong the energy crash rather than resolve it.

• Even with stable blood sugar, this can lead to weakness and fatigue.

🔹 2. Constipation, bloating, and gas

• Psyllium and glucomannan are bulking agents, not motility enhancers — if your colon is sluggish, all this added volume can create pressure without movement.

• Add to that high-protein fermentation (especially if some of it reaches the colon) and you've got a fermentation gas bomb with no easy exit route.

• Chronic laxative use often loses effectiveness and can suppress normal peristalsis over time.

🔹 3. Physical fatigue > mental fog = possibly mitochondrial or electrolyte-related

• If you feel physically weak rather than mentally spaced out, that points to cellular energy production — not just brain fuel.

• You may not be getting enough usable glucose into the muscles.

• And if constipation is impairing nutrient absorption, you might be missing key cofactors like magnesium, potassium, or carnitine.

---

✅ Strategy: Small but Targeted Changes

1. Add a Functional Carb at Breakfast

• Keep protein, but add a slow-release carb — just 15–20g net carbs:

  • 30g oats (dry weight), soaked overnight

  • OR ½ sweet potato, mashed with cinnamon

  • OR 1 slice rye bread with egg or lean ham

• This helps replenish overnight glycogen and reduce stress hormone dominance.

• You may find energy stabilizes earlier in the day and reactive hypoglycemia actually lessens because your body isn’t running on fumes.

---

2. Ease Up on Fiber Supplements — Focus on Motility Instead

• Consider cutting glucomannan in half (or out entirely for a few days) to reduce gel-like stagnation.

• Replace some fiber bulk with motility-supporting choices:

  • 1–2 tsp chia seeds soaked overnight (gentler and lubricating)

  • Magnesium citrate or bisglycinate (not oxide!) — helps bowels and muscle energy

  • Kiwi fruit or soaked prunes (2–3 max): natural pro-motility foods

• You may want to cycle off psyllium for a week to assess bloating impact.

---

3. Introduce One Mitochondrial Support Nutrient

• Try acetyl-L-carnitine (ALCAR) 500 mg with breakfast or lunch. It helps shuttle fatty acids into mitochondria, supports mental clarity, and may lift physical energy.

• Alternatively (or later), consider ubiquinol (active form of CoQ10) if fatigue is persistent.

---

4. Add a Light Pre-Walk Snack With Functional Carbs

If you're aiming to become more active (walk longer or add light exercise), try:

• ½ banana + tsp almond butter

• OR 1 oatcake + 1 sardine + slice of tomato

• OR 2 dates + tsp peanut butter
  ~100 kcal total. Small but powerful — it gives you available glucose just in time for activity.

 

analysing my typical macros in June 2025

from what I logged on my fitbit app I ate 1270 calories on average but this is which is probably 20 % out, and i think its the carbs I am logging less than the other items, its carrots, brokkoli, apples and pickles so the more realistic log would be: 1270 + 260 =  1530 

OK here is my raw data: 

Monday 19/05/25 to Saturday 24/05/25 I ate on average per day:

1270 kcal        152 g of carbs        18 g of fat       131 g of protein    

                                  600 kcal of carbs             180  kcal of fat          500 kcal of protein 

adjusted version 

1550 kcal                          175 carbs                                       25 g of fat           150

1550 kcal                    700  kcal of carbs               250 kcal of fat           600  kcal of protein