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Gut health - your inner power centre

More than just digestion

Your gut is not just a digestive tube. It is a metabolic centre, immune centre and signal transmitter for the brain and muscles. This is where it is decided whether nutrients really arrive, inflammations remain calm and you feel efficient. If you strengthen it, you will feel it - during training, regeneration and even in your head.

An ecosystem within you

Billions of microorganisms live in the gut - the microbiome. These little helpers break down fibre into protective fatty acids, train your immune system and influence hormones and mood. If the balance gets out of sync (due to stress, fast food, antibiotics), there is a risk of fatigue, digestive problems and more frequent infections.

Energy & "Chi" - two cultures, one thought

In traditional Chinese medicine, the intestine is regarded as the source of chi - life energy. Even though Western medicine does not recognise chi, the observation is correct: an intestine that absorbs nutrients well provides energy. If it is irritated or damaged, you feel tired, listless and unbalanced. What has been described in Asia for thousands of years as a "strong digestive tract for good chi", we now call optimal nutrient utilisation and a stable microbiome.

How to strengthen your gut

  • Fibre is gold: vegetables, pulses, oats, berries and nuts keep the intestinal flora diverse.
  • Fermented food: Yoghurt, kefir, sauerkraut, kimchi or kombucha provide good bacteria.
  • Variety instead of monotony: 25-30 different plant-based foods per week increase variety.
  • Exercise helps: Moderate endurance training supports healthy intestinal flora.
  • Reduce stress: Breathing exercises, walks and good quality sleep protect the intestinal barrier.

More energy through a strong gut - here's how

  • Increase fibre slowly: More vegetables, pulses and whole grains make the intestinal flora more efficient and thus increase energy production.
  • Regular meals instead of constant snacking: this relieves the digestive system and saves energy.
  • Choose good protein: Fish, eggs, fermented dairy products, tofu or pulses repair the intestinal mucosa.
  • Drink water rich in minerals: water with magnesium or calcium supports the intestinal metabolism.
  • Incorporate Zone 2 training: Loose endurance units improve blood circulation and barrier function.
  • Get enough sleep: the gut regenerates at night - if you don't sleep enough, you lose energy.

hotelsINshape - best fitness hotels Tip: Many of our partner hotels combine exactly that: light, gut-friendly cuisine, targeted training stimuli and regeneration through sleep, sauna and relaxation. Perfect if you want to give your body real energy from within.

Omnivorous or plant-based? Both are possible

If you eat meat and fish, you can easily get vitamin B12, zinc and omega-3. Plant-based eaters score points with fibre and plant diversity, but should supplement B12 and often vitamin D. The combination is important: eat colourful foods, use different proteins and plan consciously.

Supplements - targeted use

Nutrition remains the basis. However, probiotics, prebiotics and nutrients such as vitamin D, zinc or omega-3 can be useful after antibiotics, with frequent infections or under high stress. Quality and targeted selection are crucial - don't buy indiscriminately.

A healthy gut is more than just a trend - it is the basis for energy, strong defences, a good mood and rapid regeneration. Those who eat consciously, exercise and reduce stress give their inner powerhouse the best conditions - or, as TCM says, strengthen their chi. And if you go on holiday to one of the hotelsINshape - best fitness hotels, you will experience how training, nutrition and regeneration work together perfectly.

Outlook for part 6 of the hotelsINshape series

The next article in our nutrition series "What your body really needs" is all about supplements - what your body really needs in addition (and what it doesn't). We explain when nutritional supplements make sense, which micronutrients actually add value and how you can distinguish quality from marketing. Perfect for anyone who wants to provide targeted support for training, regeneration and health - even when on holiday at hotelsINshape - best fitness hotels.