Tips for Travelling | Rachel Huban

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The Beyond IBD Course

INTRODUCTION

What to expect (1:14)
Course details (1:22)
Your health vision (1:49)
Committing to your healing journey (1:33)
My daily habits (19:23)
My weekly habits (12:32)
Inspiring IBD Recovery Stories

WFPB NUTRITION

Why is it beneficial? (2:54)
How to create balanced meals (5:18)
The different types of processed plant foods (2:18)
The amount of plants to aim for daily (8:20)
Is soy unhealthy? (1:41)
Meal planning tips (8:33)
Tips for buying produce (8:15)
Checking product labels (10:14)
My Plant-Based Journey (5:13)

M I N D

How To Identify Your Own Road Blocks - The Wheel of L I F E
The Mind-Body Connection - Why you'll benefit from these tools (0:54)
Acupuncture (12:26)
Therapy/Mindset coaching (7:09)
Heat Therapy (1:37)
Cold Therapy (1:48)
Meditation (3:59)
Reflexology/Massage (3:32)

BONUS - Creating Boundaries For Yourself

Why is this important? (1:53)
Boundaries with family & friends (6:10)
Navigating your work (3:18)
Boundaries with Doctors (7:42)

BONUS: Why You Need Extensive Blood Testing

Tips For Getting Detailed Labs Done (4:32)
The Extra Biomarkers To Ask For (1:14)
Sample of a Detailed Blood Report (4:54)

Navigating a flare up

Flare-up Reminder (6:11)
Acting Fast & Steps To Take ASAP (6:06)
The Flare-Up Diet (1:08)
How Stress Impacts a Flare (1:15)
Essential Blood-Work (1:44)
Supplements To Take (1:32)
Identifying your non-negotiables (3:33)
Reviewing The Flare-Up (1:06)

How To Choose The Best Supplements

Part I (4:25)
Part II (3:22)
Is protein powder helpful? (3:54)
Are meal replacement shakes helpful? (3:49)
The supplement brands that I recommend (1:35)
Why most multivitamins aren't effective (1:48)
Is nutritional yeast healthy? (1:13)
Are probiotics necessary? (1:42)
Colonoscopy cautions (1:16)

The Removal Phase

Why is this phase important? (2:55)
What are inflammatory foods & drinks? (9:32)
How To Slowly Wean Off Them (3:30)
Anti-Inflammatory foods to eat daily (2:21)
Eating with the seasons (2:17)
The 80:20 ratio (2:03)
How to reduce overwhelm (1:00)
Supplements In The Removal Phase (6:23)
Creating habits with your supplement protocol (1:10)
Tracking your bowel movements

Gut Invaders

What Are Gut Invaders? (7:11)
What Causes Pathogens To Invade Our Gut? (12:55)
Understanding HCL (8:50)
Bacterial Infections + Testing (11:42)
Fungal Infections + Testing (8:52)
Viral Infections + Testing (7:14)
Parasitic Infections + Testing (8:26)
The ripple effect of gut imbalances (10:34)
Types of testing & the best companies (1:48)

The Replenishment Phase

Why Is This Phase Important? (8:15)
Understanding Intestinal Permeability (I.P.) (3:45)
The Ripple Effects of I.P. (6:37)
The Specific Supplements You'll Need
The Testing Options For I.P. (2:41)
The Aim Of This Phase (5:26)
BONUS: How The MTHFR Gene Can Contribute To I.P. (4:47)

Reviewing your WHY

Reviewing your health vision (2:06)

Navigating Eating Out & Traveling

How To Feel Relaxed When Traveling or Eating Out (6:24)
Eating Out (16:17)
Tips for Travelling (25:21)

Maintaining Long-Term Remission

What is a long-term remission plan? (2:45)
Why is it important to map it out? (3:40)
How to create the 8 pillars of your plan (2:55)
Why do you need an emergency flare-up kit? (3:36)
Creating sustainable habits (3:47)

The Benefits of Fasting for IBD

Why is it helpful with IBD? (1:30)
When is it safe to fast? (4:02)
Which type of fasting is best? (5:20)
How often is it best to fast? (2:48)
Are enemas helpful? (6:18)
Final tips for fasting (3:24)

The Wrap Up

Your next steps (1:34)

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