(00:00) Introduction 

(01:30) Tim's background & experience 

(03:09) Introduction to CGM (Continuous Glucose Monitoring) 

(06:47) How to approach using CGM & potential positive outcomes

(08:38) How long should you be wearing a CGM sensor to get valuable insights 

(09:35) What everyone should be aware of using CGM (the basics)

(11:19) Recommended frequency for checking your glucose levels 

(13:03) Everyone's baseline glucose level is highly individual 

(14:17) Body literacy/Intuition vs. technology 

(16:00) Exercise, sleep and ice baths

(17:33) Exercising after a meal 

(19:07) Cold immersion 

(25:33) Coffee, fasting & blood sugar levels

(28:04) The impact of sleep on glucose levels (+ sweets) 

(32:26) Smoothies & nutrition in general 

(41:43) How to connect with Tim 

(42:34) Outro

www.helloinside.com

Learn more about monitoring your blood glucose & be among the first to get exclusive access to the HELLO INSIDE beta testing group:

https://bit.ly/HI_beta

Blog: The Insider 

Let's be friends & join our community:

Instagram.com/helloinsideofficial/

LinkedIn.com/company/helloinside/about/

Tim Böttner: https://thinkflowgrow.com/, https://open.spotify.com/show/6DJd0DnDfHuBEZvzGTFsBH & https://www.instagram.com/thinkflowgrow/

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(00:00) Introduction 

(01:30) The importance of self-care, why Vanessa is traveling a lot & how she deals with it 

(03:02) Social jetlag 

(04:06) Vanessa's ideal sleep duration 

(05:01) The optimal sleep duration recommended by scientific research 

(06:07) Getting enough sleep vs. your alarm clock 

(07:35) The dangers of not getting enough sleep 

(08:27) Coffee habits, the half life of coffee & how it affects sleep 

(12:58) Vanessa's take on diet, sleep & the importance of room temperature 

(18:26) Melatonin 

(20:52) Working out in the morning vs. working out in the evening 

(24:01) Fining boundaries for technology in order to respect sleep 

(27:00) Techniques to deal with stress for better sleep 

(29:59) Vanessa's self-care hack 

(31:51) Summary 

(33:48) How to connect with Vanessa

www.helloinside.com

Learn more about monitoring your blood glucose & be among the first to get exclusive access to the HELLO INSIDE beta testing group:

https://bit.ly/HI_beta

Blog: The Insider 

Let's be friends & join our community:

Instagram.com/helloinsideofficial/

LinkedIn.com/company/helloinside/about/

Vanessa Eichholz: https://www.instagram.com/vanessamariaviktoria, https://www.facebook.com/vanessaeichholz/ & https://vanessaeichholz.com/

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(00:00) Introduction

(02:32) Lea-Sophie's self-care journey 

(05:00) Becoming aware of & overcoming mental health challenges

(10:40) What Lea-Sophie would do differently starting a new company now

(12:10) Implementing fitness, nutrition, meditation for mental health & "how to bounce back" from neglecting a healthy routine for a while

(15:46) Juice fasting

(18:07) How Lea-Sophie finds out what works for her well-being

(30:25) Finding out about the addictive aspects of sugar and trying to limit sugar intake for a healthier life

(41:44) The importance of instant feedback to change behavior through monitoring blood glucose 

(46:59) Lea-Sophie's self-care hacks

(49:23) Summary & outro

www.helloinside.com

Learn more about monitoring your blood glucose & be among the first to get exclusive access to the HELLO INSIDE beta testing group:

https://bit.ly/HI_beta

Blog: The Insider 

Let's be friends & join our community:

Instagram.com/helloinsideofficial/

LinkedIn.com/company/helloinside/about/

Lea-Sophie Cramer: https://www.instagram.com/leasophiecramer/ & https://www.linkedin.com/in/lea-sophie-cramer/

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(00:00) Introduction: Lunden Michelle Souza 

(03:17) Understanding and learning about the body: Being the fittest and healthiest person, eating all the right foods, checking all the boxes but still feeling something is not right. Feeling fatigued, uncomfortable, digestion being out of whack - hormones all over the place. 

(04:28) Mind, Body, Love Pyramid 

(05:53) Finding what works for you: "This is my life and these are the tools I’m gathering along the way" 

(07:52) Lunden's Aha Moment: Hormones, acne & getting off birth control 

(11:34) Asking why & getting to that underlying root cause  

(13:12) Pivoting in life  

(14:46) Women are given this pill very easily but we don’t learn anything about it: depletion of key micronutrients like magnesium and vitamin B and vitamin D levels + a lot of side effects 

(18:41) Female superpowers - being active & balancing the female cycle  

(23:42) Lunden's self care hacks  

(25:18) Summary & outro

Go start a data-driven conversation with your body by monitoring your blood glucose. Anytime. Anywhere.

www.helloinside.com

Learn more about monitoring your blood glucose & be among the first to get exclusive access to the HELLO INSIDE beta testing group:

https://bit.ly/HI_beta

Blog: The Insider 

Let's be friends & join our community:

Instagram.com/helloinsideofficial/

LinkedIn.com/company/helloinside/about/

Lunden Michelle Souza: https://www.instagram.com/lifelikelunden/?hl=en & https://www.lifelikelunden.com/

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(00:23) Introduction: Dr. Simone Koch

(01:50) Dr. Simone Koch providing some background information on her personal & professional journey

(05:23) Getting diagnosed with postpartum depression

(08:23) Explaining mental load

(12:11) How to deal with with mental load

(16:07) Striving for perfection and how it could lead to chronic stress

(17:02) Is there a difference between women & men in how they deal with stress?

(21:03) Athletic performance of women & how „pushing too hard“ is not ideal

(22:57) Actionable insights about intermittent fasting & stress

(27:21) Which meal should we skip for intermittent fasting?

(29:37) How often & how long should we fast to see  anti-inflammatory effects on the body?

(33:26) What Dr. Simone Koch’s is convinced of while not a lot of people agree with her

(35:09) Dr. Simone Koch’s self care hack

(37:18) Outro

www.helloinside.com

Learn more about monitoring your blood glucose & be among the first to get exclusive access to the HELLO INSIDE beta testing group:

https://bit.ly/HI_beta

Blog: The Insider 

Let's be friends & join our community:

Instagram.com/helloinsideofficial/

LinkedIn.com/company/helloinside/about/

Listen, Watch & Subscribe:

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(00:16) Introduction & welcoming Prof. Dr. Stephan Herzig

(02:14) German Cancer Research Center asking the question: "How can we prevent and do something about metabolic dysfunction incl. obesity, diabetes & cancer"

(03:42) Explaining metabolic dysfunction in the context of obesity and how it can lead to cancer

(07:36) Intermittent fasting: quick overview & benefits

(09:41) How long should we fast & which meal can be most advantageous to skip

(13:16) Behavior changes & implementing intermittent fasting into a lifestyle

(13:51) Fasting for weight-loss

(15:18) Clinical study shows positive effects of fasting for patients with diabetes & kidney problems

(16:46) Benefits of continuous glucose monitoring

(17:46) Is there a gender difference in terms of intermittent fasting?

(19:58) Introduction & overview: metabolic reprogramming

(23:18) Tumor prevention

(24:48) Hacks which prevent long term diseases

(26:50) Diet recommendations

(28:31) Reprogramming cells: going from a disease state to a normal state

(30:08) Can we expect a pill for metabolic reprogramming? 

(32:05) Prof. Dr. Stephan Herzig's self care hacks

(33:33) Intermittent fasting for cognitive performance

(34:46) Summary & Outro

www.helloinside.com

Learn more about monitoring your blood glucose & be among the first to get exclusive access to the HELLO INSIDE beta testing group:

https://bit.ly/HI_beta

Blog: The Insider 

Let's be friends & join our community:

Instagram.com/helloinsideofficial/

LinkedIn.com/company/helloinside/about/

YouTube | Spotify | Google Podcasts | Apple Podcasts

(1:10) Introduction: Lunden Michelle Souza

(03:17) Understanding and learning about the body:

(04:28) Mind, Body, Love Pyramid

(05:53) Finding what works for you: "This is my life and these are the tools I’m gathering along the way"

(07:52) Lunden's Aha Moment: Hormones, acne & getting off birth control

(11:34) Asking "Why" & getting to that underlying root cause

(13:12) Pivoting in life

(14:46) Women are given this pill very easily but we don’t learn about it: depletion of key micronutrients + a lot of side effects

(18:41) Female superpowers - being active & balancing the female cycle

(23:42) Lunden's self care hacks

(25:18) Summary & outro

www.helloinside.com

Learn more about monitoring your blood glucose & be among the first to get exclusive access to the HELLO INSIDE beta testing group:

https://bit.ly/HI_beta

Blog: The Insider 

Let's be friends & join our community:

Instagram.com/helloinsideofficial/

LinkedIn.com/company/helloinside/about/

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