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Hi Reader

Welcome back to 1UP,
my weekly newsletter where I share all things health and mindsets to help you get stronger, feel younger and live longer.

One simple habit, a huge return on investment

In last week's newsletter, I shared the benefits of a thriving gut bacteria community for our health, and more particularly the gut-fat connection.

This week I am following up with how to put your gut health on autopilot.

Investing just a little bit of time once or twice per month in your kitchen will not only allow you to have in your hands the most effective, most diverse probiotic you could ever use, it will also elevate your meals up to 5-star chef experience by bringing umami and other flavors.

Does this sound too good to be true?

Yet, that is the promise that comes with making your own fermented foods, according to my friend Holly Howe, who has been doing this for a while!

And you know what else I loved to hear in my conversation with Holly - that you can listen to in Episode 19 : How to put gut health on autopilot with Holly Howe ?She said "It is hard to mess it up".

Yay! That was a big one for me. How many of you, who are ready to create life-giving habits, like to hear that?

We're talking about a huge return on the time and effort invested here.

Because it may take you about 30-40 minute, twice a month, and here's what happens:
- Gut health on autopilot
- Catering to individual food preferences in your household
- Elevated flavor profile
- Simplicity
- A sense of connection to the food you're eating and the people who grew it
- Not having to research the probiotic that might actually get to your gut
- The confidence that real food will bring more diversity to your gut than any pill on the market

And with that, smarter weight-loss, better mental health and less inflammation.

Now if you are ready to know how you can do that, make sure you listen to this:

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And here are all of Holly's free resources to get you started for free:​
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The shopping Guide:
​https://www.makesauerkraut.com/sauerkraut-shopping-guide/​
(Designed to help you find your favourite fermented foods to re-create at home)

How to Make Sauerkraut in a Jar {The Ultimate Beginner’s Guide}:
​https://www.makesauerkraut.com/sure-fire-sauerkraut-in-a-jar/
​(The easy peasy step-by-step to make your own fermented goodness at home)

Find Holly here and go say Hi:
​https://www.facebook.com/makesauerkraut​
​https://pinterest.com/makesauerkraut/​
​https://www.instagram.com/makesauerkraut/​

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And, for those of you who are curious about other fermented foods, from sourdough to healthy sodas (yep, that one got me too), Holly is hosting the FREE Fermentation summit October 21-23, 2025.

For this, simply get on the waitlist and you will receive the details.
​https://www.makesauerkraut.com/fermentation-summit-waitlist-fr/​

I absolutely loved chatting with Holly.
I hope you enjoy the conversation as much as I did.

Talk soon my friend.

Jihane Farrell, Your longevity side-kick Health, Prosperity, Long life Host of the 40s Fitness Reset podcast ​www.drjihanefarrell.com​

110 Ebony boulevard, Sherwood Park, Alberta T8H2X9
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