In the third episode of Hälsodjungeln, Glimja's health expert Emma Köhn meets the clinical nutritionist and health coach Johanna Holtz for a conversation about what it really takes to achieve better health - and why it doesn't have to involve extreme diets or perfection. They talk about functional medicine, diet, lifestyle, and how we can relate to all the health information we encounter in everyday life through social media and more.
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Episode transcript
Emma Köhn, Glimja Health Expert (00:00)
Hello and welcome to Glimja. Today we're going to talk about gut health and everything related to it. So it's actually about so much more than that. It feels like more and more people are beginning to understand the connection between gut health and the way it affects the rest of the body.
We see and read about it everywhere, really. That's why I've invited Johanna Holtz. It feels like there really isn't anyone better to talk about this.
I've followed Johanna myself for several years because of her expertise. She's one of our new health experts at Glimja, which we're absolutely delighted about. A very warm welcome, Johanna.
Johanna Holtz, Clinical Nutritionist & Health Coach (00:41)
Thank you so much, it's wonderful to be here and to talk to you again. We've met before, of course. And to be in another place and space where we share the same passion and interest in health.
And my main area of expertise and passion is gut health and the microbiome.
Emma Köhn, Glimja Health Expert (01:05)
Yes, we'll talk more about that. But before we get into it, I thought we'd dive deep into everything related to the gut. But I want to hear a little more about you. When I looked at your feed and your website, I saw that you're a mother and a lecturer.
You have a background from Karolinska Institute. Apparently, you also work as a photographer.
Johanna Holtz, Clinical Nutritionist & Health Coach (01:32)
Yes, that's absolutely right.
Emma Köhn, Glimja Health Expert (01:37)
It feels like you're doing a great deal at the same time. But how would you describe yourself and everything you do, and what drives you to be able to do all of it?
Johanna Holtz, Clinical Nutritionist & Health Coach (01:48)
I would probably say that I've always been drawn to health, nutrition, and diet, and I've personally cared a great deal about how my lifestyle affects how I feel. Then, as so many parents know, you become even more careful about how you live once you have your first child, and a little more... worried, wanting to do the right thing and not make mistakes, and wanting to give your children the best possible start in life.
I started studying at the Karolinska Institute in 2014 and became interested in bacteria and the microbiome after about the first assignment we were given there.
For the first part, you study at Stockholm University and take a lot of chemistry. Then you move on to the Karolinska Institute when you start studying more nutrition. That's how it goes.
Then I joined Nordic Clinic, where I still work today, about five years ago, I think. I started working with clinical nutrition and more functional medicine, where the aim is to understand what drives symptoms and identify the root cause of a condition, symptom, or person's well-being.
Emma Köhn, Health Expert Glimja (03:21)
Mm.
Johanna Holtz, Clinical Nutritionist & Health Coach (03:23)
And then I do lots of other things too. I'm a very creative person and love meeting new people. And I would say that's probably what primarily drives what I do today.
I've thought about that a lot, actually. What is it that makes me end up right here? Because as a nutritionist, you can do so much.
Some work in food production, most conduct research in various fields, or you can work in public health, for example. But I ended up... here, where I meet an incredible number of people, both children and adults, with different backgrounds and goals. I really love that.
Emma Köhn, Health Expert Glimja (04:07)
You're in several places at once. You get the best of both worlds.
Johanna Holtz, Clinical Nutritionist & Health Coach (04:19)
Yes, I love it. And getting to talk about the gut and intestines, but also about health in general, and sharing my knowledge and opinion on everything related to health - I enjoy that.
Emma Köhn, Health Expert Glimja (04:34)
It's a bit like this: we need the research. But the general public doesn't read research, so we need people like you to get the information out there.
Johanna Holtz, Clinical Nutritionist & Health Coach (04:49)
Yes, it's important.
Emma Köhn, Health Expert Glimja (04:51)
Mm.
Johanna Holtz, Clinical Nutritionist & Health Coach (04:53)
And that those who work with research also get recognition for what they do, because an enormous amount of time goes into it. So I'm trying to do that too. Besides, I don't share much content, because I know it takes an incredible amount of time.
And I work a lot with consultations and lectures and all sorts of things I do. And I simply don't have time to produce content there. I think that will come.
But that threshold is a little too high right now. Yes, exactly.
Emma Köhn, Glimja Health Expert (05:43)
But if we are going to get into the microbiome, it is something... Or at least for me, it may depend on where you look and where you get your information, but why is everyone talking about the microbiome today, so to speak? What has happened, really?
It feels like there has been a shift from no one talking about it to
Johanna Holtz, Clinical Nutritionist & Health Coach (06:04)
Right.
Emma Köhn, Glimja Health Expert (06:05)
that it is everywhere.
Johanna Holtz, Clinical Nutritionist & Health Coach (06:08)
I would say that the main reason is that so much research and data have emerged on specific bacteria and bacterial strains being involved in the risk of developing various conditions and diseases. Yes, that is essentially it. Companies have picked up on it, and there are now many providers that produce stool analyses, for example.
It is impossible to avoid if you want to work with health, because poor health often starts in the gut, as they say. It is affected by everything we do, from the moment we are born and by the way we are born. It controls an incredible number of biochemical processes in the body and is involved in the production of vitamins, nutrients, hormones, and neurotransmitters.
It is something we can influence.
Emma Köhn, Glimja Health Expert (07:22)
Yes, but how, if we talk about common symptoms and so on, does it affect you? How can you notice it?
Johanna Holtz, Clinical Nutritionist & Health Coach (07:34)
The primary way, the bacteria in the gut, that is one part. It is an ecosystem of trillions of microorganisms, such as parasites and candida, and different bacterial species that live in symbiosis with one another, but also with their host, which is us humans. And we have evolved together to, why exactly.
We give the bacteria a world, and the bacteria give us substances so that we can feel as well as possible for as long as possible, really. But if you have too few beneficial bacteria and too many of those that drive inflammation, an imbalance develops and we become ill over time.
So the bacteria primarily affect inflammation, a concept most people are familiar with, by producing substances that activate immune cells and release substances that create inflammation.
It is localised in the gut, but it moves into the bloodstream and circulates throughout the body. It can cross the blood-brain barrier into the brain and also affects how we feel mentally and our mood. Yes, there is also a risk of developing diseases linked to the brain.
Emma Köhn, Glimja Health Expert (09:10)
Yes, and then you can talk about symptoms such as brain fog and fatigue and all sorts of things, but in the long run it can lead to even more serious conditions.
Johanna Holtz, Clinical Nutritionist & Health Coach (09:20)
Yes, that is what research shows today, and there will be much, much more information about which specific strains we see at increased levels in individuals with different health conditions. But it is still under development, yes. It is incredible.
Emma Köhn, Glimja Health Expert (09:44)
Absolutely, and we'll talk about the way we are born. I think that's super fascinating. I'm 37 weeks pregnant myself.
We'll mention children a little more later, but would you just like to elaborate on what you said?
Johanna Holtz, Clinical Nutritionist & Health Coach (10:05)
Yes, so what we know is that depending on the mother's microbiome and whether a child is born vaginally or by C-section, they are exposed to different types of bacteria. With a C-section, they are exposed to fewer bacterial species than if they are born vaginally, and this means that we actually get more bacterial species, while we want fewer and really want a select few from the start.
The reason is that these bacteria are involved in the maturation of the small and large intestines and our immune system.
And if it doesn't mature properly... it increases the risk of developing asthma, allergies, and other conditions later in life. So what is done at some university hospitals is something called a vaginal swab. They take secretions from the mother's vagina and apply them to the infant, the newborn baby, to influence this, essentially.
Emma Köhn, Glimja Health Expert (11:31)
I've experienced that myself. My first child was born by planned C-section, and I wrote it in a birth plan. It wasn't something they performed; we were welcome to do it ourselves.
Johanna Holtz, Clinical Nutritionist & Health Coach (11:51)
When you give birth by C-section, you also receive antibiotics. We also know that antibiotics early in life change the composition of the microbiome, which also affects the risk of developing various conditions later on. We would very much like to avoid that as much as possible, but we can also work with what we have and choose, for example, a probiotic.
It's not something you can simply recommend to all mothers who give birth by C-section. But it is possible to find one that suits the baby and the mother.
Emma Köhn, Glimja Health Expert (12:34)
And you do that through testing?
Johanna Holtz, Clinical Nutritionist & Health Coach (12:36)
Yes, primarily.
Emma Köhn, Glimja Health Expert (12:39)
If we go back a little, we talked about the different symptoms, we talk about inflammation in the body, brain fog, etc... When a client comes to you and you run tests and tailor things to the individual. It could be probiotics, diet, all sorts of things.
What do people usually find most surprising when you're finished or during the process?
Johanna Holtz, Clinical Nutritionist & Health Coach (13:12)
When I get a new client, they always fill out a long health questionnaire. I ask many questions to understand their background, really from birth, to gather as much data as possible. Then I ask each person to map out their toilet habits, diet, and sleep, primarily.
Because through this information, you can get... clues about how digestion works, for example. And what tone the nervous system is in, whether you live in harmony or in a state of stress, for example. And what quality of sleep the person has.
And that's usually what gives the person I meet an aha moment. Most people aren't aware of how they actually live. And they don't know that they may be suffering from constipation, or that frequent diarrhea or loose stools are signs that something isn't quite right.
But over time, this becomes so incredibly normalized that people don't realize they're walking around with digestive problems.
Emma Köhn, Glimja Health Expert (14:37)
My next question is really about this normalization. It feels like having a slightly upset stomach, either being constipated or gassy. That's what people think is just normal.
Johanna Holtz, Clinical Nutritionist & Health Coach (14:51)
It shouldn't be like that. It's not normal to walk around with gas and an abdomen that makes it impossible to fasten your trousers, or that requires you to adapt your clothing to how your stomach feels and looks. This is also common among children and adults.
Or becoming bloated after eating a food and having it happen as a pattern over time. Anyone can get a little... like, gassy if they eat a lot of beans or perhaps a certain type of food, but it shouldn't happen over time.
But I should add that many people who are health-conscious or have been forced to juggle their diet in different ways because they have problems are very alert to their body's signals.
In other words, you focus on the negative signals and are usually frightened by them. This then affects how you eat, and if you eat beans, for example, and become gassy, you think they're not right for you.
But it's not that simple, and I talk a lot about how to approach it during consultations. How you can start introducing a food such as beans if you have digestive problems, and what is important to consider.
Emma Köhn, Glimja Health Expert (16:24)
It's really interesting. It can also become a... Exactly, being very health-conscious can become a source of stress in itself.
I just have to interrupt with a little story there. Now I got curious, because a few years ago, my partner and I had just met.
He loves meat above all else. But I appreciate vegetables even more. We had been eating a lot of animal protein for a while, and I said, couldn't we make a vegetarian stew?
He was just like, yes, absolutely. No problem. Then he simply said, I'm a little sensitive to beans.
I just, yes, that's all. If you're not used to eating it. Now I just have to hope he forgives me for sitting here telling this story.
Johanna Holtz, Clinical Nutritionist & Health Coach (17:22)
It’s good that we share these things. Then others can relate and recognize themselves in them. It’s good; it’s generous of you to share his story.
Emma Köhn, Glimja Health Expert (17:32)
Yes, exactly, in his story.
Johanna Holtz, Clinical Nutritionist & Health Coach (17:35)
No, but that’s good.
Emma Köhn, Glimja Health Expert (17:37)
After dinner, maybe half an hour later, he was lying on the sofa, sort of complaining about his stomach, and I was just like, that figures. Then he went to the bathroom, and I could hear him vomiting so much for about half an hour. Did I poison him?
Then I spoke to one of my best friends, who actually works in the food industry. She informed me that even if you rinse your beans, the lectin that the beans have as a protective coating around them can remain, and that they’re also quite careless with those processes in the food industry.
Johanna Holtz, Clinical Nutritionist & Health Coach (18:36)
I wouldn’t say it’s very likely that it was the lectins. Or the phytates. Was it in a carton, or did you use dried beans?
Emma Köhn, Glimja Health Expert (18:47)
It was in a carton.
Johanna Holtz, Clinical Nutritionist & Health Coach (18:47)
They’re usually precooked too.
Emma Köhn, Glimja Health Expert (18:51)
Exactly.
Johanna Holtz, Clinical Nutritionist & Health Coach (18:53)
But... I’ve actually never heard of anyone vomiting from eating bean stew. So it may have been something that had gone bad.
I mean... contained... some kind of bacteria. No, I understand that. Or that there was actually something else in the stew that made him so ill.
Because I think you should have reacted too if he reacted that severely. Or if there was something in the stew he was allergic to.
Emma Köhn, Glimja Health Expert (19:28)
Yes, exactly, that could have been it. Although I think it was quite basic, with just a few ingredients.
Johanna Holtz, Clinical Nutritionist & Health Coach (19:38)
But about the liquid. You go first.
Emma Köhn, Glimja Health Expert (19:42)
They were green lentils and some kind of bean.
Johanna Holtz, Clinical Nutritionist & Health Coach (19:53)
How awful. I feel for him. Yes, you have to sneak them in, as you do with children, so they get the wonderful qualities of lentils.
But I can mention one way I do it. I’ve lived with a Mexican for many, many years and have eaten and still eat incredible amounts of beans. And with the cartons I buy at the store, I don’t pour off the liquid or rinse it away; I use the liquid, mainly with black beans or kidney beans, for example, and simmer them for a very long time with it. I might add a little coconut milk or vegetable stock and lots of lovely spices, and I personally have never reacted that way, but I’m also used to eating beans.
Emma Köhn, Glimja Health Expert (20:53)
That may have been a very clear sign that he needs more beans in his diet.
Johanna Holtz, Clinical Nutritionist & Health Coach (20:57)
Yes, that's often the case if you haven't developed a sensitivity or intolerance. You can also develop one over time if you have digestive issues.
Johanna Holtz, Clinical Nutritionist & Health Coach (21:17)
That's also common.
Emma Köhn, Glimja Health Expert (21:17)
Thinking about lifestyle, what do you think in modern life affects our gut health the most today?
Johanna Holtz, Clinical Nutritionist & Health Coach (21:28)
It's stress.
Emma Köhn, Glimja Health Expert (21:30)
Stress.
Johanna Holtz, Clinical Nutritionist & Health Coach (21:32)
Stress and unclear routines, that is, a lack of routines. Which is often a result of stress.
Emma Köhn, Glimja Health Expert (21:41)
Yes. You might simply eat whatever you feel like at the moment because you don't have time to cook.
Johanna Holtz, Clinical Nutritionist & Health Coach (21:49)
Yes, and not being prepared. Preparing for a meal at a certain time. Seeing the food or ingredients.
Smell the ingredients. Feeling hungry and getting this craving. Starting to salivate.
That is a sign that digestion is beginning to get underway. If you just put something in your mouth without chewing properly, we end up with pieces that are too large, so to speak, which is actually problematic for a healthy person too, but for someone who has... I would say most people suffer from digestive issues of some kind, whether they have problems with the stomach, stomach acid, or their digestion, are constipated, or have varying bowel movements. But if you don't chew and use your jaw, you miss the opportunity to stimulate the vagus nerve.
And I think many people in our forum here now, and at Glimja too, may be familiar with the vagus nerve. But it's a cranial nerve that runs through all the body's organs and controls how they function. When you're in fight or flight, under stress, it's at the wrong tone, as it's called.
It helps the organs involved in digestion produce those enzymes in the oral cavity, stomach, and other parts of the small intestine. This ensures we get the right amount so that the food is properly broken down and we can absorb the nutrients as optimally as possible and avoid... Basically, triggering the immune system to react.
Emma Köhn, Glimja Health Expert (23:47)
Mm.
Johanna Holtz, Clinical Nutritionist & Health Coach (23:51)
Stress causes this system and apparatus not to function optimally. We actually have more nerve cells surrounding our intestines than there are in the spinal cord. It's quite incredible.
So,
Emma Köhn, Glimja Health Expert (24:07)
I didn't know that.
Johanna Holtz, Clinical Nutritionist & Health Coach (24:08)
Nerves run out from the spine and spinal cord. If you think of this as part of the intestine, they are located around the intestine in many different ways. Our enteric nervous system.
If you’re going on stage or giving a speech, for example, speaking in front of an audience or a group, you may feel like you need to run to the toilet. It’s actually our vagus nerve sending signals to the intestines to empty themselves. The same thing might happen when travelling and so on.
The nerves control how quickly the contents move through the intestines. That’s part of it.
Emma Köhn, Health Expert at Glimja (24:55)
I didn’t know that, that’s a really interesting connection. Thinking back, I know at least one person around me who always has to go to the toilet when we travel.
She kind of thought there was something wrong with her.
Johanna Holtz, Clinical Nutritionist & Health Coach (25:14)
And I’m actually like that too. I can share that. Every time I travel, I get constipated.
But I have my tools that I turn to. It’s as if my body, when I don’t have my routines and my body doesn’t feel secure and know what’s going to happen, something happens that makes me constipated.
Emma Köhn, Health Expert at Glimja (25:32)
What kind of tools could those be?
Johanna Holtz, Clinical Nutritionist & Health Coach (25:36)
What I use is that I eat much more fruit and vegetables. I add kiwi and mango, drink plenty of water, and try to go to the toilet regularly.
Emma Köhn, Health Expert at Glimja (25:46)
Yes, okay.
Johanna Holtz, Clinical Nutritionist & Health Coach (25:48)
It’s usually the schedule that changes. But then I do it anyway.
Emma Köhn, Health Expert at Glimja (25:58)
I don’t have that specific problem, but routines in everyday life. When it comes to food, eating at the same time. What you’re talking about, managing to salivate and eat with your eyes.
Just as people have talked about. I think most people wolf down their lunch, eat in front of the computer, and scroll on their phones while they’re eating.
Johanna Holtz, Clinical Nutritionist & Health Coach (26:36)
Exactly, that’s something we often see with young children. If there’s one thing I want all parents to take away, it’s to start by not having a phone in front of them during meals or watching TV. It affects digestion and puts children into fight or flight, which doesn’t help.
Emma Köhn, Health Expert at Glimja (27:00)
I think so, apart from the fact that eating at the kitchen table is really good for digestion, and simply having that time together as a family, while not being distracted yourself - put the phones away. We have a two-and-a-half-year-old at home. We really have it as a routine that when we eat, we eat.
It’s okay to take a break from eating if you feel you need to run off and play for five minutes, so you can then sit down again. But no distractions.
Johanna Holtz, Clinical Nutritionist & Health Coach (27:34)
That’s really good.
Emma Köhn, Health Expert at Glimja (27:36)
The joy of food is one of the most important things we can give children.
Johanna Holtz, Clinical Nutritionist & Health Coach (27:41)
Yes, and involving them and letting them choose, smell and feel things, and be part of it.
Emma Köhn, Glimja Health Expert (27:51)
The best thing we’ve given our son is a kitchen tower.
Johanna Holtz, Clinical Nutritionist & Health Coach (28:00)
Yes. Really great.
Emma Köhn, Glimja Health Expert (28:06)
Those are probably the biggest arguments we have at home.
Johanna Holtz, Clinical Nutritionist & Health Coach (28:12)
Yes, no, you don’t have the option.
Emma Köhn, Glimja Health Expert (28:15)
There’s too much going on on the stove at the same time.
Johanna Holtz, Clinical Nutritionist & Health Coach (28:19)
Yes.
Emma Köhn, Glimja Health Expert (28:20)
Then he gets angry.
Johanna Holtz, Clinical Nutritionist & Health Coach (28:21)
Yes, but it’s still a healthy feeling.
Emma Köhn, Glimja Health Expert (28:26)
I have a question for you. We talk a lot about... I think this is so difficult.
Maybe he wants something he has seen other children eating and that I don’t... I talk a lot at home about what makes your tummy happy and what makes your tummy sad. Is that a good approach?
Johanna Holtz, Clinical Nutritionist & Health Coach (28:55)
Yes, absolutely. Everyone... You can have your...
As you do, talking about a happy tummy and a sad tummy. That’s a good level for a young child to understand what happens when you put different things into your body. I also started very early...
I have three daughters. A six-year-old, an eight-year-old and a nine-year-old, or almost ten-year-old.
Emma Köhn, Glimja Health Expert (29:20)
Then there really are different levels of how you talk about it.
Johanna Holtz, Clinical Nutritionist & Health Coach (29:23)
Yes, but from a very early age I’ve talked about the bacteria in the gut and feeding them so they become happy and help us feel well and become healthy and strong. They still remember that today and ask questions themselves. Making various comments about the food they eat and so on.
I think that’s really great. I also think there are many books nowadays that are children’s books, to help children understand.
Emma Köhn, Glimja Health Expert (29:57)
I haven’t ordered it yet. I’m not an expert at talking about it. I noticed it now when we were at ICA the other week and he saw some Marabou chocolate that he thought looked so fun.
Do you remember that Mum has talked about what makes your tummy happy and what makes your tummy sad? That’s how I explain that there is chocolate that makes your tummy happier. It’s not that I banned chocolate.
He likes 90 percent chocolate.
Johanna Holtz, Clinical Nutritionist & Health Coach (30:35)
Yes, it’s hardcore. It’s really great. Yes, there are always better alternatives, and the healthier food you eat, the more room you have to make these other choices, and the less impact they have on the body.
It happens sporadically from time to time. But it’s a really difficult situation when you have children and spend time with other parents whose children are given food or sweets when you hadn’t planned for it yourself. I’ve actually been very strict with my children from the start, so they know what applies.
And of course, I've given them something even though I had said no ten times from the beginning. I've had fairly clear boundaries from the start because I know what happens in young children's bodies. I couldn't have lived any other way.
Emma Köhn, Health Expert at Glimja (31:47)
It's very important that both parents agree on this. It's something we discuss a lot at home, being on the same page. One of us shouldn't become the bad guy.
Johanna Holtz, Clinical Nutritionist & Health Coach (32:05)
No, it usually helps if you're on the same page. Otherwise, it becomes - that was me at times. I became the grumpy mother who didn't give them anything at all, and then the children's father would give them lots of lovely treats, so he got a lot of points on his side.
But we adjusted that balance later.
Emma Köhn, Health Expert at Glimja (32:31)
It's important to have those conversations. It may have come more naturally to us than to many others, precisely because I have epilepsy myself and have a
Johanna Holtz, Clinical Nutritionist & Health Coach (32:43)
Right.
Emma Köhn, Health Expert at Glimja (32:44)
to consider. He has been on board with it.
Johanna Holtz, Clinical Nutritionist & Health Coach (32:49)
Yes, I understand.
Emma Köhn, Health Expert at Glimja (32:51)
It has made a big difference.
Johanna Holtz, Clinical Nutritionist & Health Coach (32:53)
Tough, with a lot to consider.
Emma Köhn, Health Expert at Glimja (32:56)
That's how it is. Just as you said at the beginning, once you become parents, all of that becomes so much more important.
Johanna Holtz, Clinical Nutritionist & Health Coach (33:07)
One thing I wish for is that we wouldn't health-shame each other as parents, but encourage better choices and healthier alternatives. Often, you may be seen as some kind of... a tinfoil hat wearer, in a way, but it should be something positive.
You will end up in situations where there will be an abundance of junk food and you often won't be able to abstain or say no. Making the most of those opportunities and situations where you can offer a better alternative is fantastic.
Emma Köhn, Health Expert at Glimja (33:48)
Exactly.
Johanna Holtz, Clinical Nutritionist & Health Coach (33:51)
It doesn't look great for public health. And we're heading into darker times. So it would be fantastic if we could work on creating better alternatives.
Emma Köhn, Health Expert at Glimja (34:03)
Yes, that's another topic. Since we're on that subject, because I know you talk a lot about not just silencing symptoms but understanding what's happening and getting to the root cause. Healthcare, the primary care we have, often just silences symptoms; we need healthcare so that there's nothing like that.
What
Johanna Holtz, Clinical Nutritionist & Health Coach (34:28)
Yes.
Emma Köhn, Health Expert at Glimja (34:29)
is the big difference there between just putting a plaster over it.
Johanna Holtz, Clinical Nutritionist & Health Coach (34:37)
The difference in how one... Time makes it possible. There is room to find out what is driving a person's symptoms or state of well-being.
You go to the health centre and you do not get a long appointment where the goal is to find out the cause; instead, it is to alleviate symptoms or temporarily help the person, or the person seeking help, feel better, which is fantastic. But the difference is that you reduce risk and save time if you work on trying to understand what is driving the symptoms.
Privately, it costs a lot of money, and it costs a lot of money to carry out different types of tests.
This often includes supplements, which are also expensive depending on who you are dealing with. Not everyone can afford that. But eventually, it seems everyone ends up there.
Or everyone - I definitely would not say that, but many do end up there anyway. You cannot live for that long with such severe symptoms affecting your quality of life and everyday life. It is incredible how many people live in misery and not as well as they could.
Emma Köhn, Glimja Health Expert (36:18)
And there we are back to normalisation, that, for example, people think getting old means using a walker and that it is a natural part of ageing, which it does not have to be. But
Johanna Holtz, Clinical Nutritionist & Health Coach (36:35)
No, exactly.
Emma Köhn, Glimja Health Expert (36:37)
as you say, the kind of care we would have needed is unfortunately not available to everyone.
Johanna Holtz, Clinical Nutritionist & Health Coach (36:45)
No, at the health centre they do not work preventively in the same way either. And there is so incredibly much we can do to feel better. Even when we are only talking about the microbiome, really. There are so many things we can add to our everyday lives and lifestyles.
And remove the things that enable us to promote a healthy, thriving and highly resilient gut microbiome. Which means we age more slowly. But you get that information.
The aim is not to get it when you go to a healthcare appointment.
Emma Köhn, Glimja Health Expert (37:25)
What would it ideally look like?
Johanna Holtz, Clinical Nutritionist & Health Coach (37:34)
Within primary care?
Emma Köhn, Glimja Health Expert (37:36)
Yes.
Johanna Holtz, Clinical Nutritionist & Health Coach (37:37)
Or in general. Then
Emma Köhn, Glimja Health Expert (37:41)
Yes.
Johanna Holtz, Clinical Nutritionist & Health Coach (37:42)
would it have looked like what I do, but it would have been free. What does it cost?
Emma Köhn, Glimja Health Expert (37:48)
Do you think that would have been possible?
Johanna Holtz, Clinical Nutritionist & Health Coach (37:55)
Absolutely. There are actually health centres today with doctors and dietitians or nurses who work more with functional medicine, who know more and who may offer other types of tests or at least highlight that they are available.
Emma Köhn, Glimja Health Expert (38:22)
I myself went to a health centre a few years ago. It was the first time I experienced... I remember it was a Danish doctor.
He didn’t mention the term functional medicine or anything like that. But he still carried out a lot of other tests that hadn’t been done. So he created a health plan for me.
He didn’t think I was strange when I mentioned preventive measures.
Johanna Holtz, Clinical Nutritionist & Health Coach (39:05)
Then I also think that the patient who seeks care in primary care usually has a different type of lifestyle than someone who seeks private help. They have usually tried more and been working on their health for several years. And I know that many doctors also, of course, recommend starting physical activity, quitting smoking, stopping drinking alcohol, and eating less meat.
These points or factors that we know generally reduce mortality and lower the risk of disease. The Swedish Food Agency’s recommendations are good and based on the latest ten years of nutrition research, and they are important. Most people don’t even follow that advice.
Emma Köhn, Glimja Health Expert (40:09)
No.
Johanna Holtz, Clinical Nutritionist & Health Coach (40:10)
But of course, there’s much more you can do.
Emma Köhn, Glimja Health Expert (40:14)
Just the amount of vegetables we should consume every day. That
Johanna Holtz, Clinical Nutritionist & Health Coach (40:18)
Yes, exactly.
Emma Köhn, Glimja Health Expert (40:21)
I find the variety difficult. Partly because it’s so incredibly expensive. Not everything is organic or locally grown.
There are certain things I choose not to buy because they’re out of season. Or because they’re imported from certain places. So I think that’s the hardest part - not the amount, but actually giving your gut variety.
Johanna Holtz, Clinical Nutritionist & Health Coach (40:56)
I think you can get around it. You have to choose your battles. It’s often better to eat a piece of fruit than not eat it because it isn’t organic or locally grown.
But I talk about these targets very often in my consultations. An adult should consume at least 600–800 grams of fruit, vegetables, nuts, and legumes per day. And a child from the age of 4 should consume 400 grams.
I usually recommend that families or adults measure or weigh how much this is so they get a visual idea. It isn’t easy to know what 500 grams of fruit and vegetables looks like. But it helps a lot to develop an eye for it.
And actually plan a little for how to incorporate this into your meals. Aim for 200 grams per meal. If you eat snacks, which many people skip, you have the opportunity to get even more polyphenols, fiber, and starches found in this type of food that we need to consume to promote a healthy gut.
Emma Köhn, Glimja Health Expert (42:17)
Now I’m curious. There has been a shift from many coaches saying that you should eat five times a day. Then somewhere along the way it shifted to, no, now it’s fasting.
Now we’re only supposed to eat two to three times. Maybe just once a day. Where is the truth - somewhere in between?
Johanna Holtz, Clinical Nutritionist & Health Coach (42:43)
Yes, that's true, and it varies at different stages of life and for different individuals depending on how they feel, I would say. But I... think of it this way: every opportunity you have to put something in your body is an opportunity to give your body, or your gut flora and bacteria and so on, what we need. And we don't want to miss these opportunities to get these things into our bodies.
And eating regularly, in a rhythm and with timing that suits us, is very important. There are a great many studies and research on the positive health effects of different types of fasting. But it also differs between women and men.
It varies. For different individuals and at different stages of life, one type of fasting may suit you while another does not. But you have to know what you're doing, why you're doing it, and what happens.
What do you miss out on if you fast?
Emma Köhn, Health Expert at Glimja (44:01)
And not just follow the general advice.
Johanna Holtz, Clinical Nutritionist & Health Coach (44:03)
No.
Emma Köhn, Health Expert at Glimja (44:05)
You really have to pay attention to how it makes you feel. That's something many people miss as well.
Johanna Holtz, Clinical Nutritionist & Health Coach (44:11)
Yes.
Emma Köhn, Health Expert at Glimja (44:12)
Now I'm going to eat like this.
Johanna Holtz, Clinical Nutritionist & Health Coach (44:17)
Yes, I would say that what I see among the people I meet is that if you skip one meal, the following meal is usually larger, which increases abdominal pressure and contributes to feeling more pain, which is not desirable. Smaller but more frequent meals are usually better then. If you exercise, or depending on your level of physical activity, it's very important to keep track of the timing of your meals before and after exercise.
Emma Köhn, Health Expert at Glimja (44:53)
That's very good. I think it's a lovely way of looking at it: seeing it as an opportunity.
Johanna Holtz, Clinical Nutritionist & Health Coach (44:57)
Yes.
Emma Köhn, Health Expert at Glimja (44:59)
Instead of focusing on having to fit in five meals a day to get the right amount of protein. That can become stressful in itself.
Johanna Holtz, Clinical Nutritionist & Health Coach (45:11)
Exactly. What I primarily see among the women I meet, but also among men who suffer from digestive problems, I would say, is that they eat far too little. They eat too little in terms of energy and their diet is too low in nutrients, and most people also struggle with what you mentioned about eating a varied diet.
Emma Köhn, Health Expert at Glimja (45:42)
It's one of the most difficult things; you get stuck in your routines. The things that are quick to prepare. If you have young children, everyone has limits when it comes to what works.
Johanna Holtz, Clinical Nutritionist & Health Coach (46:02)
I usually think about it this way when it comes to eating a more varied diet: buy basically all the frozen berries available and have a tablespoon of three different berries at breakfast, for example. Or as dessert after dinner.
And make some kind of fruit salad. Or if you have children, can they take care of this if they're old enough? Make an appetizer with at least three to five different vegetables and perhaps two different nuts.
That's three vegetables and two different kinds of nuts. And then dessert again. If you've had berries for breakfast, you can have fruit after dinner.
Then you can buy frozen herbs and vary things that way. That gets you quite far. You can vary different types of onions if you use onions in cooking, different varieties of potatoes, different apple varieties.
Different apple peels contain different types of polyphenols. These are bioactive compounds found in everything that comes from the plant kingdom, and they essentially feed the bacteria. So simply varying the varieties of the same fruit helps too.
Emma Köhn, Health Expert at Glimja (47:15)
It doesn't really have to be that complicated.
Johanna Holtz, Clinical Nutritionist & Health Coach (47:18)
No, exactly.
Emma Köhn, Health Expert at Glimja (47:19)
Back to the basics and fundamentals.
Johanna Holtz, Clinical Nutritionist & Health Coach (47:22)
Yes.
Emma Köhn, Health Expert at Glimja (47:23)
We try at home to make food tasty, of course. It doesn't always have to be elaborate stews. It can also be root vegetables roasted in the oven.
Johanna Holtz, Clinical Nutritionist & Health Coach (47:38)
Yes. No, I would say I'm a rather Spartan cook. I think people would be shocked if they knew how simply we eat at my house.
But we usually do it buffet-style. We... Or rather, I serve my children.
They almost always get different types of nuts or a bowl of different kinds of fruit or berries. Or vegetables that I prepare before they come home from school. Or before they have breakfast in the morning, too, so they have something to snack on.
And if they have fruit or berries for dessert, then I know they've also had plenty of fiber and polyphenols, both before and after the meal. Which means I feel reassured if I just serve pasta with corn and chickpeas, for example.
Emma Köhn, Health Expert at Glimja (48:39)
Exactly. I agree one hundred percent. We also tend to add things, and sometimes I can feel guilty about how monotonous Arvid's breakfast can be. We have a routine of making almond butter together every Sunday.
Johanna Holtz, Clinical Nutritionist & Health Coach (48:58)
Mmm, cozy.
Emma Köhn, Health Expert at Glimja (49:01)
But I said that next time I could make cashew butter.
Johanna Holtz, Clinical Nutritionist & Health Coach (49:05)
Yes, or mix in a few different nuts. It doesn't have to be much. Just a little.
Emma Köhn, Health Expert at Glimja (49:10)
That was a good tip.
Johanna Holtz, Clinical Nutritionist & Health Coach (49:14)
Yes.
Emma Köhn, Health Expert at Glimja (49:18)
Long tangent. Very interesting.
Johanna Holtz, Clinical Nutritionist & Health Coach (49:19)
Mm, yes. We like that.
Emma Köhn, Health Expert at Glimja (49:24)
Because I know you talk quite a bit about the difference between just taking something for your gut. If we're talking about a capsule with a certain number of billions of lactic acid bacteria, or so-called probiotics, why might it need to be more targeted?
Johanna Holtz, Clinical Nutritionist & Health Coach (49:46)
Because the different strains have different effects on different individuals. It depends on what your diversity looks like, how many different species you have in your microbiome, and how varied it is, meaning how many different bacterial species or strains you have. It also depends on how high or low your levels are of important species such as bifidobacteria or Lactobacillus, for example. Akkermansia is one such highly important key bacterium involved in the integrity or function of the intestinal lining, so to speak.
Emma Köhn, Glimja Health Expert (50:31)
Now I just need to make sure everyone understands, and that I understand it myself. Is it the protective layer we have around us?
Johanna Holtz, Clinical Nutritionist & Health Coach (50:39)
Yes, along the intestinal wall we have a mucous membrane consisting of different layers. It has a very important function in protecting us as the host. On one side we have the intestine, which is the opening that runs from the oral cavity to the anus.
Then we have our immune system on the other side of the intestinal wall and in the bloodstream. We do not want what ends up in the gut - a lot of waste and toxins and so on - to come into contact with our immune cells, and the intestinal lining protects against that. It renews itself approximately every third day in an adult with the help of various bacteria. When this Akkermansia bacterium feeds on the mucus, so to speak, more mucus is produced by special cells in the intestinal wall.
So it is a collaboration there. And it is also an important part of gastrointestinal health in general that needs to be taken into account.
Emma Köhn, Glimja Health Expert (51:52)
If I understand correctly, if it does not work, is that what we call leaky gut?
Johanna Holtz, Clinical Nutritionist & Health Coach (51:59)
It is a contributing factor to increased permeability of the intestinal barrier. So if you have a thick and healthy intestinal lining, very good. We have a lower risk of developing leaky gut.
If we have a thin intestinal lining, that risk increases, and we more easily develop an immune reaction and digestive problems, and so on. Among other things. Yes, there are certain specific strains involved in the development of our immune cells.
And you could say that they train our immune cells in different ways. We want our immune cells to respond at the right time, to the right threat, and to the right extent. We do not want an aggressive attack on something that is not actually dangerous.
But that is what happens. Our genetics also play an important role here. You may be genetically predisposed to having a hyperactive immune system, for example, involving the bifidobacteria.
They train our immune cells to respond properly. We mainly acquire them when we are born vaginally and through breast milk. Breast milk is also a magical mixture that feeds the bifidobacteria with specific fibers at the same time.
Emma Köhn, Glimja Health Expert (53:30)
If you are not breastfeeding, for example, what can you do to help?
Johanna Holtz, Clinical Nutritionist & Health Coach (53:41)
First and foremost, have a lifestyle that creates a healthy environment in the gut. Then you can take probiotics. Are you referring to the adult or the baby?
For the baby, probiotics, but there is also infant formula containing added special fibers and bifidobacteria.
Emma Köhn, Glimja Health Expert (54:10)
And if we think about it, you could have a gut microbiome test with you, for example. Then you can see specifically which bacteria
Johanna Holtz, Clinical Nutritionist & Health Coach (54:24)
Yes.
Emma Köhn, Glimja Health Expert (54:24)
that I need, for example.
Johanna Holtz, Clinical Nutritionist & Health Coach (54:27)
Yes, there are different types of tests. But some tests measure the entire microbiome. Then you can see the levels of essentially all the bacteria.
And it’s good to do it as early as possible. If you can afford to do it, I would recommend that everyone do it. Then you know.
Then you have a baseline and can compare it later. Otherwise, in cases of symptoms such as constipation, colic, eczema, asthma, or allergies. Or if you have siblings with those conditions and you have given birth to another child and want to know what their gut microbiome looks like.
It’s good to do it. Then you can introduce a probiotic or perhaps pay a little extra attention to your lifestyle. And do what contributes to a good and healthy gut microbiome.
Emma Köhn, Glimja Health Expert (55:24)
But also for yourself. With all the millions of bacteria that many people buy. Could there be side effects or a negative effect, or is it simply that it might not do anything for you?
Johanna Holtz, Clinical Nutritionist & Health Coach (55:38)
In many cases, they have no effect if you haven’t chosen the right type or product, or if you don’t take it consistently. We see this pattern over time, so it’s an important factor because some bacteria don’t remain in the gut as others do. That’s an important aspect to consider.
Some strains can increase histamine production, and some individuals are sensitive to histamine. People often think they are sensitive to histamine, but that isn’t the case; the problem isn’t the histamine in the diet, but rather that there are many factors that need to be investigated and taken into account.
Emma Köhn, Glimja Health Expert (56:35)
Pollen allergy: should you have a gut microbiome analysis?
Johanna Holtz, Clinical Nutritionist & Health Coach (56:38)
If you have a pollen allergy, you should... Yes,
Emma Köhn, Glimja Health Expert (56:40)
A gut microbiome analysis.
Johanna Holtz, Clinical Nutritionist & Health Coach (56:42)
Absolutely... So it’s always a good idea.
Emma Köhn, Glimja Health Expert (56:46)
Yes.
Johanna Holtz, Clinical Nutritionist & Health Coach (56:48)
Other side effects may include irregular bowel movements. You may experience increased gas production. You may feel discomfort and pain, but it will pass.
But of course, you need to keep track of how you’re feeling. But most of the time, it’s completely harmless.
Emma Köhn, Glimja Health Expert (57:08)
But it may simply be money wasted.
Johanna Holtz, Clinical Nutritionist & Health Coach (57:10)
Yes, I see so many stool analyses where a person has reported taking a certain probiotic over time, but it doesn't show up in the test results. Note that if you don't have a test to compare with, it's very difficult to say anything about it, because you don't know what it looked like before. But in many, many cases, I see that it doesn't show up.
Emma Köhn, Glimja health expert (57:33)
It may be that even if you eat probiotics that might help, you don't have a lifestyle that allows your gut to absorb the probiotics you consume.
Johanna Holtz, Clinical nutritionist & health coach (57:47)
Yes, it is... We want to put the bacteria to work by eating fiber, for example, which is found in fruit and vegetables, among other things. Because you can think of fiber as...
Imagine a branch with lots of offshoots. The bacteria break down these offshoots, forming substances that are beneficial to our health. So we want to put them to work in that way.
And then we increase the chance that they stay.
Emma Köhn, Glimja health expert (58:25)
That was another hot topic right now. I was thinking a bit about the gut-brain axis. Or the gut-brain axis.
Johanna Holtz, Clinical nutritionist & health coach (58:40)
Yes.
Emma Köhn, Glimja health expert (58:42)
Can you explain that in a simple way?
Johanna Holtz, Clinical nutritionist & health coach (58:45)
Yes, so the stomach and intestines communicate with each other in different ways. Both, or primarily through the nerve cells themselves, but also through substances that are produced. So it is a two-way communication between the bacteria and the brain through these two pathways.
And it is incredibly interesting how this works and affects how we feel. We have certain bacteria that produce substances that pass through the intestinal wall into the bloodstream, circulate up to the brain, and cross the blood-brain barrier, affecting our cognition, memory, and mood. We know that certain substances also affect the risk of developing depression.
And then we also know that our thoughts affect our physiology, as well as how we experience our environment and our lives. This can add stress, increase cortisol, and so on, which affects our microbiome.
Emma Köhn, Glimja health expert (1:00:23)
It feels like everything really comes down to stress, however you look at it.
Johanna Holtz, Clinical nutritionist & health coach (1:00:28)
Stress is devastating. There is so much we can do ourselves on an internal level. Working with our thoughts and emotions can make us feel better.
At Karolinska, they actually use... a... What should I call it? A technique where you direct your thoughts toward your body at a specific time.
So you give your symptoms attention at a specific time. And then don't focus on them afterward. And this has been shown to have a positive effect on these individuals.
That they experience fewer symptoms from their digestive issues. But primarily in cases of IBS.
Emma Köhn, Glimja health expert (1:01:31)
If you give them attention but don't stress about it 24/7?
Johanna Holtz, Clinical nutritionist & health coach (1:01:38)
For example, most people who suffer from diarrhoea and need to run to the toilet after eating something or because of stress. They become consumed by their thoughts at the expense of their body, and if you manage this and get the help you need through therapy and working on it, it works. Yoga, meditation, and hypnotherapy work too.
A really useful tool.
Emma Köhn, Glimja health expert (1:02:10)
Let's say you have IBS. Obviously, we've talked a lot about the gut and the gut flora, and I think that's always a good place to start. Then you need to look at the rest. Often, food may be the easiest thing to address.
But I am absolutely partly to blame for the mental aspect as well, because it's harder to prioritise. Partly because of that, and partly because you have to check in with yourself. Give yourself time to simply be.
It's incredibly difficult in today's society. If you have any tips for someone who is having problems, where can they start?
Johanna Holtz, Clinical nutritionist & health coach (1:02:58)
Oh, where can you start? I would say by mapping out your habits and what your life looks like. As I mentioned at the beginning, by mapping it out.
You can do it just for yourself, but photograph the food you eat. Note the times. Write down how your stomach feels, how often you go to the toilet, and what your stool looks like.
There is something called the Bristol Stool Chart that you can use to assess your stool.
Emma Köhn, Glimja health expert (1:03:27)
Mm.
Johanna Holtz, Clinical nutritionist & health coach (1:03:28)
There is a certain scale. The same applies to sleep. Then see what I can change in my life right now.
What do I have the lowest threshold for changing? And it has to come from within, that you feel motivated because there is... You can never make another person change if it doesn't come from within them.
Then I would say, look at your life and identify what brings joy and enjoyment and what doesn't. So remove one thing that causes increased stress and negative feelings and energy, or change one such thing, and add something that brings you joy. Then take it one step further over time.
Then life usually starts to balance out if you feel better over time. But it's incredibly difficult to do this yourself. Almost everyone I meet is...
They have googled, searched, looked through forums, tested so many things, and used AI to get tips and advice and so on. It's difficult to... Get a recommendation based on your own situation and physiology, so that the advice is given in the right context.
But seeking help is probably the first step, because many people just go around feeling unwell without seeking help. And don't give up - keep pushing to get... submit a stool sample at the health centre and see how digestion is functioning. And have a basic blood panel done to check your nutritional status and start there.
Emma Köhn, Glimja health expert (1:05:30)
As we also talked about before we started. This particular topic of what brings enjoyment in everyday life. You get stuck in something.
But I have to live this way. It has to be perfect, and you have to go all in. You forget about... friends and time for yourself, family, and taking a break.
For example, it feels like everyone's schedules are packed all the time.
Johanna Holtz, Clinical Nutritionist & Health Coach (1:06:16)
Mm, yes, exactly.
Emma Köhn, Glimja Health Expert (1:06:19)
You're a coach for a gymnastics team.
Johanna Holtz, Clinical Nutritionist & Health Coach (1:06:24)
Yes.
Emma Köhn, Glimja Health Expert (1:06:26)
Were you a gymnast from the beginning too?
Johanna Holtz, Clinical Nutritionist & Health Coach (1:06:30)
Yes, I'm a former gymnast.
Emma Köhn, Glimja Health Expert (1:06:33)
And what was it in? You had a World Championship gold medal in...
Johanna Holtz, Clinical Nutritionist & Health Coach (1:06:37)
Yes, not a World Championship gold medal; that would have been incredible. There probably isn't a World Championship in that sport, but I played American football, so I have a Swedish Championship gold medal. Yes, that's cool too.
Emma Köhn, Glimja Health Expert (1:06:51)
I'm always so envious of and fascinated by people who really have hobbies. I can ask myself what I'm interested in. Well, health and exercise, and writing, of course.
Johanna Holtz, Clinical Nutritionist & Health Coach (1:07:05)
Yes.
Emma Köhn, Glimja Health Expert (1:07:06)
It's rare that I give myself time to actually do it.
Johanna Holtz, Clinical Nutritionist & Health Coach (1:07:10)
It's difficult. Mm. For many...
Yes, it works for many people. But the most important thing, I would say, is to do something that feels good in your body because you love doing it and enjoy it. In other words, do what you enjoy doing, regardless of what anyone else thinks, feels, or makes of it.
And one thing is not to take life so seriously. It doesn't really matter if you disappoint someone or don't show up somewhere or... aren't with your friends or partner or whatever, but instead start with yourself and put yourself first. I often talk about how mothers should do this: receive then give. We need to receive first before we have the space to give, and it's, it's a good way of thinking about life in general: if you give yourself pleasure and space.
That often inspires others to do it too, and then everyone feels better.
Emma Köhn, Glimja Health Expert (1:08:42)
I think it's difficult as a mother.
Johanna Holtz, Clinical Nutritionist & Health Coach (1:08:49)
It's tough too.
Emma Köhn, Glimja Health Expert (1:08:50)
That's what I've been thinking about this time. That I need to get better at leaving the house. I
Johanna Holtz, Clinical Nutritionist & Health Coach (1:08:57)
Yes.
Emma Köhn, Glimja Health Expert (1:08:59)
I work 100% from home. I stay within these four walls. Then you pick up your child from preschool and everything is fantastic.
For me, it's time with friends, just getting to be yourself. Talking about something else. I think that's something many people can relate to.
Keeping your old self while also managing to be a good mother without feeling guilty... So
Johanna Holtz, Clinical Nutritionist & Health Coach (1:09:32)
Mm.
Emma Köhn, Glimja Health Expert (1:09:34)
that it's a difficult balancing act.
Johanna Holtz, Clinical Nutritionist & Health Coach (1:09:36)
Yes, that's it. But just accepting that this is how things are right now and that it's changeable, and that life is a transformation that you simply have to follow along with, and not take it too seriously, really. And find these small moments in everyday life for yourself where you, where you, these glimmers.
Small bright spots. Being a little present in the moment. It brings a lot.
Emma Köhn, Glimja Health Expert (1:10:12)
What are yours?
Johanna Holtz, Clinical Nutritionist & Health Coach (1:10:20)
Realizing that I've slept before getting out of bed is one of those, wow! I'm so happy right now. Then I'd say that's pretty much everything.
I'm very much the kind of person who loves everything and takes pleasure in a lot. It can be anything from simply getting up from the bedroom and looking out through the windows here. I have fantastic nature right outside my windows now.
It's a thing. Then I love looking at the things I have at home. Carefully selected.
And just making coffee. Pouring a cup of coffee. Going into the bathroom and putting whatever I want on my face.
It's so wonderful. Choosing clothes, I love it. Making the bed.
Call my friends and chat. I'm a super-chatterbox.
Emma Köhn, Glimja Health Expert (1:11:22)
It's something you shouldn't stop doing. I'm also a chatterbox. I notice it's disappearing more and more too.
You don't call that many people anymore. You have a few; otherwise, it's writing to keep in touch.
Johanna Holtz, Clinical Nutritionist & Health Coach (1:11:44)
Yes.
Emma Köhn, Glimja Health Expert (1:11:45)
But talking on the phone, absolutely... there was nothing better as a teenager than lying there talking on the phone for several hours.
Johanna Holtz, Clinical Nutritionist & Health Coach (1:11:53)
Yes, it's so lovely to chat. It gives me a lot. I'm also a super-social person and love talking to everyone, everywhere, basically.
And get a lot of energy from it. I think it's wonderful. Talking to you, who also shares this interest, is fantastic too.
Mm.
Emma Köhn, Glimja Health Expert (1:12:21)
What do you wish you understood more about the body? Is it the connection, how everything fits together, or is it specifically the gut?
Johanna Holtz, Clinical Nutritionist & Health Coach (1:12:36)
That it's changeable and that we have the power to influence it.
Emma Köhn, Glimja Health Expert (1:12:41)
That's really the important thing: that we can influence it. We're not doomed to feel bad.
Johanna Holtz, Clinical Nutritionist & Health Coach (1:12:50)
And that it actually affects our quality of life and how we view life. Because when we're healthy, energetic, and strong, we also feel so much better. And when you...
Are you in pain? I mean, if you just go around with discomfort in your stomach, you become more easily irritated, just from pain in general. And you... don't feel as happy as you would if you were healthy.
And I feel for everyone who walks around feeling unwell without getting the right help. But help is available, and you don't have to feel bad. And there are things you can do.
You just have to do it in the right order and know what it is.
Emma Köhn, Glimja Health Expert (1:13:37)
That's probably partly why we're here too. It feels like many people who work in health in some way have a personal history. Something that helped them and that they want to share to help others.
That's at least my experience. It started somewhere with my epilepsy. I'm grateful that I got it.
In part, it made me sick; it gave me fighting spirit. But also the fact that I've found people who are passionate about the same thing. And a why.
I've always enjoyed writing, and I've always known that I wanted to work in communications. You touched a little on it at the beginning, that public health looks bleak. Is there anything that gives you hope for the future of health?
Emma Köhn, Glimja Health Expert (1:14:50)
Is there anything that gives you hope for the future health of people? Is it individualized functional medicine, or?
Johanna Holtz, Clinical Nutritionist & Health Coach (1:15:02)
But the fact that there are people like that, both at an individual level, as well as many companies and organizations working to make sense of what the world actually looks like today. How food and food production work, and what our advice and recommendations are based on. I suppose it's just being talked about much more.
Emma Köhn, Glimja Health Expert (1:15:30)
That's where social media is actually fantastic.
Johanna Holtz, Clinical Nutritionist & Health Coach (1:15:33)
Yes, absolutely.
Emma Köhn, Glimja Health Expert (1:15:35)
There's also a lot of misinformation there. You have to be critical and pay attention to what you look at yourself, because that controls your algorithms and so on. Without social media, I definitely wouldn't have all the information I have today. I wouldn't have found you, for example.
Johanna Holtz, Clinical Nutritionist & Health Coach (1:15:59)
Exactly.
I'm glad to hear that. But there are also many organizations working to create a healthier society. For example, Frisk Mat, Reformaten, Äkta Vara.
Emma Köhn, Glimja Health Expert (1:16:16)
I wouldn't have known who they were if it weren't for Instagram.
Johanna Holtz, Clinical Nutritionist & Health Coach (1:16:53)
Fantastic science journalist.
That addresses many important topics. Yes, wonderful.
Emma Köhn, Glimja Health Expert (1:16:53)
Thank you so much.
Johanna Holtz, Clinical Nutritionist & Health Coach (1:16:58)
Thank you. We'll meet when you're ready and have your baby. Then we can talk more about children, perhaps.
Emma Köhn, Glimja Health Expert (1:17:15)
It's something you're truly passionate about.
Johanna Holtz, Clinical Nutritionist & Health Coach (1:17:17)
Yes.
Emma Köhn, Glimja Health Expert (1:17:19)
Absolutely. We'll do the next one.
