For Red Light Thetrapy at VIVO red Light Therapy. https://vivoredlighttherapy.com Discountcode: flexhealth

For Feral Botanical drinks. Discountcode MARIJKE20. This code gives once 20% off. A good way to try these festive and healthy drinks. No alcohol and perfect for any occasion. https://feral-drinks.com

For Bonusan. Vitamins and supplements online. 10% discount. For this, I need to register you at Bonusan using your email address. Feel free to fill out the contact form with this request. https://www.bonusan.com

- Visit https://pruimboominstitute.com/publications/. Here you will find a complete collection of articles, covering topics like:cPNI, Physiology and stress, Inflammation, Metabolism, Lifestyle Medicine, Exercise Physiology, Chronic Diseases, Evolutionary Medicine. From cancer and metabolomics research to studies on COVID-19 , chronic pain, and sarcopenia. It addresses some of the most relevant questions in medicine today.

Books:

- Grain Brain, Dr David Perlmutter.

ISBN 978-1-473-69558-0

- The Pegan Diet, Mark Hyman, MD.

ISBN 978-0-316-53708-7

in Dutch: 

- Word weer mens van Dr. Leo Pruimboom 
  ISBN 9789082641530  

-Vitaliteit als keuze van Sabine D'Hooghe  

 
✔️ Ingredients: 
1 tbsp water (more if needed)
 
75g onion (chopped)
 
½ tsp dill seed or cumin seed
 
1 tsp mustard
 
¼ tsp salt
Ground black pepper (to taste, optional)
 
300g broccoli (roughly chopped, florets and stems)
 
75g cashews (soaked in water for 4–6 hours)
 
115ml coconut milk
 
113ml water
 
1 pinch nutmeg
 
2 tbsp lemon juice (freshly squeezed)
 
5g basil leaves (optional, but highly recommended)
 
 
✔️ Instructions: 
In a large pot over medium heat, add the first tablespoon of water, onion, dill seed (or cumin seed), mustard, salt, and pepper. Cook for 8–9 minutes, stirring occasionally. Add more water if the onions start to stick.
Add the broccoli, reduce heat to low, cover the pot, and simmer for 4–5 minutes. Remove from heat immediately - do not overcook the broccoli.
Meanwhile, prepare the creamy base: Drain the soaked cashews and add them to a blender with the coconut milk. Blend until completely smooth.
Add the remaining water, nutmeg, and lemon juice to the blender and blend again until smooth.
Transfer the cooked onions and broccoli to the blender along with the basil leaves. Blend until desired consistency is reached (smooth or slightly chunky).
Taste and adjust seasoning with extra salt, pepper, coconut milk, or water if needed.
Serve warm. Garnish with extra basil, coconut cream, or a sprinkle of seeds if desired. 

Interview with Itziar Hernandez: What makes clinical psychoneuroimmunology so unique?https://www.youtube.com/watch?v=RMO4XCTZuOE

Interview with Tom Fox: Evolutionary biology and the roll it plays in Clinical Psychoneuroimmunology. https://www.youtube.com/watch?v=zoV5d3ngNOA
  
Interview with Dr Leo Pruimboom 
Listen to discover the story and science behind the Intermittent Living principle and the vision of its founder, Dr. Leo Pruimboom
  
The secret of the vagus nerve: 
Immediately stop fight-or-flight mode. By Dr. David Jocker 

How to prevent sickness with healthy foods (in Dutch) 
Video @Karen Boon and @Marijke Engelbrecht

Why This Works:

This method balances blood sugar, provides sustained energy, supports metabolism, and reduces inflammation by combining protein, healthy fats, fiber, and phytonutrients.

➡️ Step 1: The Plate Formula

Aim for this balance at every main meal:

½ Plate Non-Starchy Vegetables (Fiber, vitamins, minerals)
¼ Plate Protein (Builds & repairs tissue, keeps you full)
¼ Plate Complex Carbs (Sustainable energy, gut health)
+ Thumb-sized portion of Healthy Fats (Brain health, hormone balance)

➡️ Step 2: Your "What to Eat" Shopping List

✔️ Protein (Choose 1 per meal):

Eggs
Fish (salmon, cod, sardines, herring, mackerel, anchovies)
Chicken, turkey
Grass-fed beef (in moderation)
Legumes (lentils, chickpeas, black beans, must be well prepared)
Tofu, tempeh (in moderation and organic)
Nuts & seeds (almonds, pumpkin seeds, hemp seeds)
Fonio
✔️ Healthy Fats (Add to meals):

Avocado / Avocado oil
Olive oil
Coconut oil / flakes (unsweetened)
Fatty fish (salmon, herring, anchovies, mackerel, cod liver)
Nuts & seeds (like walnuts, chia, flax)
✔️ Complex Carbs (Choose 1 per meal):

Sweet potato, squash, konjac, beets
Buckwheat
Berries, apples
Carrots, beets
✔️ Non-Starchy Vegetables (Load up!):

Leafy greens (like spinach, kale, arugula)
Broccoli, cauliflower, Brussels sprouts, bok choy
Bell peppers
Tomatoes, zucchini, mushrooms
✔️ Flavor Boosters (Herbs & Spices):

Turmeric, ginger, garlic
Cinnamon, cardamom, rosemary
Basil, cilantro, parsley

➡️ Step 3: Quick Tips for Success

Hydrate well throughout the day.
Limit processed foods and added sugars.
Try time-restricted eating (e.g., 8 to max 12-hour eating window).
Listen to your body: eat when hungry, stop when satisfied. Stop eating 3 hours before bedtime. 

➡️ Sample Meal Ideas

✔️Breakfast:

Veggie omelet (eggs + spinach + mushrooms) + ½ avocado + side of berries.

✔️Lunch:

Large salad with grilled chicken, mixed greens, buckwheat, cherry tomatoes, and olive oil-lemon dressing.

✔️ Dinner:

Baked salmon + steamed broccoli + ½ sweet potato + sprinkle of hemp seeds.

➡️ Want a more personalized plan?

This is a general guide. For a nutrition strategy tailored to your body, goals, and lifestyle, you can work directly with me. Contact her directly at: flexhealth@outlook.com

Magnesium: The Unsung Hero of Health

Magnesium is one of the most critical - yet often overlooked - minerals in human body.
It participates in over 300 biochemical reactions, impacting everything from energy production and sleep quality to muscle function and mood stability. Despite its importance, nearly half of all adults don't get enough magnesium. Daily magnesium needs: 600 - 1000 mg.

 Why Magnesium matters:

energy production: essential for ATP synthesis in mitochondria.
muscle and nerve function: regulates contraction and relaxation.
sleep and mood support: influences GABA and serotonin pathways.
bone health: works with calcium and vitamin D for bone density.
heart health: support normal blood pressure and heart rhythm.
There are several different kind of magnesium:

Magnesium L-Threonate: supports cognitive function and memory
Magnesiumbisglycine: best for overall absorption, joints and mood.
Magnesium Citrate: helps relieve constipation.
Magnesium Malate; helps with physical activities, good against muscle pain and fatigue.
Magnesium Taurate: best for sleep.
The right form, combination and timing depends on your needs.

Get the minimum needs with supplementation and the rest with dietary sources, like dark leafy greens, algae, seafood, nuts, seeds, banana, legumes, buckweat, spinach, and dark chocolate.

Are you getting enough?

The most common signs of magnesium deficiency include muscle cramps and pain, fatigue, irritability, poor sleep, headaches, arrhythmia, and complains during menstrual cycle. 

If you suspect a deficiency contact me directly for personalised advice.

Vitamin P (Rutin) – Benefits & where to find it

What Is Vitamin P?

“Vitamin P” is an old term for bioflavonoids, plant compounds that enhance vitamin C absorption and

support blood vessels. One of the most studied is Rutin.

Benefits of Rutin:

● Vascular Health: strengthens capillaries and reduces bruising

● ️ Antioxidant: protects cells from oxidative stress

● Anti-inflammatory: may reduce swelling and support joint health

● Brain Health: preliminary research suggests it may support cognitive function

Guardia, T., et al. (2001). Anti-inflammatory properties of plant flavonoids. Methods and... See more

In impressive surroundings, you will find a cozy and completely newly furnished apartment on the ground floor of our characteristic chalet. At your disposal are a bathroom with toilet and shower, a spacious double bedroom, a living room with a sofa bed (for 2 or 2x 1 pers.), a pellet stove and a spacious and fully equipped eat-in kitchen, including a dishwasher, refrigerator, stove, nespresso machine, and a kettle.

Minimum stay is 7 nights. No pets or children under 15 years of age.

Plenty to do: beautiful hikes for every fitness level, varying in length and elevation, starting at your doorstep. Swimming and bootrips on the lake of Geneva, cities with their culture, shops and harbors, like Geneva, Montreux, Lausanne, Evians-les-Bains and Thonon-les-Bains.

In the winter, you will find a ski area in Bernex and after a 30 minutes drive the “Portes du Solieil”, starting in Châtel.

One of my hobbies is preparing delicious meals. When you don’t feel like cooking, you can ask me to cook a great meal for you, depending on my availability.

Allergies like gluten, dairy, sugar, nuts, eggs … no problem at all. Let me know in advance.

How do you alternate exertion and relaxation so that you remain resilient? And how do you ensure that your healthspan keeps pace with your lifespan — now and in the future?

Together with Angélique Van Roosmalen, I am organizing a special Intermittent Living retreats in the French Alps, near Lake Geneva.

During this week, you will experience how small, conscious stimuli help your body become stronger and more resilient. We work with natural interventions that you can easily integrate into your daily life, such as:

• movement and yoga
• breathing
• heat and cold
• nature
• rest and recovery
• nutrition and rhythm
• fun and simple rituals

A week to slow down, recharge, and discover how to sustainably strengthen your health. You will go home with inspiration, practical tools, and new energy — so that what you experience here can also integrate into your daily life.

Practical information:

Maximum 12 participants.

Costs: € 2500,- per person

Early bird price for registration: € 2200,-

Sorry, no free spots left in 2026. Ask us for the dates 2027.

Spoken languages: Dutch, French and English.

You are welcome!

For more information:

See Intermittent Living on this site and

www.studiodangelique.com

No pill can prevent or treat disease alone.

True healing begins with the life choices we make every day. No pill can prevent illness and treat root causes in isolation. Real, sustainable change comes from action and from nurturing the core connections that support health:

• Real whole foods
• Regular physical activity
• Good sleep hygiene
• Adequate sunlight
• Laughter
• Nature
• Gratitude
• Love
• Peace

At FlexHealth Academy, true healing starts with the choices we make together. No pill can replace the power of real food, movement, rest, sunlight and connection.

Feel free to move on: get fit, be fit, stay fit

Research has shown that consuming just 45 grams of mushrooms daily can offer a profound protective benefits: a 35% lower risk of breast cancer in women and a 45% reduced risk of Alzheimer’s disease in both men and women. These effects are attributed to mushrooms unique composition of beta-glucans, antioxidants, and neuroprotective compounds. 
 
Beta-glucans immune-modulating fibers 
Antioxidants: ergothioneine and glutathione 
Anti-inflammatory compounds. These bioactive components support cellular health, reduce oxidative stress, and help regulate inflammation — key mechanisms in cancer and neurodegeneration prevention. 
 
Key scientific studies that serve as the source for these statistics: 

1. Mushrooms and Breast Cancer Risk Reduction 
Study: 

Zhang, S., Sugawara, Y., Chen, S., et al. (2019). "Mushroom consumption and incident risk of prostate cancer in Japan: A pooled analysis of the Miyagi Cohort Study and the Ohsaki Cohort Study." International Journal of Cancer, 146(10), 2712–2720. 
(Note: While this is often cited, the most direct breast cancer study is below.) 
More Specific Reference (Breast Cancer): 
Li, J., Zou, L., Chen, W., et al. (2019). "Dietary mushroom intake may reduce the risk of breast cancer: evidence from a meta-analysis of observational studies." PLOS ONE, 14(8), e0220194. 
 https://journals.plos.org/plosone/article?id=101371/journal.pone.0220194 
Finding: 
Regular mushroom consumption (especially ~10 g/day or more) was associated with a significant reduction in breast cancer risk. The 35% figure aligns with pooled data from multiple observational studies. 
 
2. Mushrooms and Alzheimer’s Disease Risk Reduction 

Study: 
Feng, L., Cheah, I. K. M., Ng, M. M. X., et al. (2019). "The association between mushroom consumption and mild cognitive impairment: a community-based cross-sectional study in Singapore." Journal of Alzheimer's Disease, 68(1), 197–203. 
 https://content.lopress.com/articles/journal-of-alzheimers-disease/jad180959 

Finding: 
Participants who consumed more than 2 portions (∼300 g/week, or ∼45 g/day) of mushrooms had a 43–52% lower risk of developing mild cognitive impairment (MCI), which is often a precursor to Alzheimer’s disease. This is frequently rounded to ~45% in public health communications. 
 
Why Mushrooms? Key Mechanisms: 

Mushrooms are rich in: 
Ergothioneine: a unique antioxidant and anti-inflammatory compound that crosses the blood-brain barrier. 
Beta-glucans: support immune function and reduce inflammation. 
Hericenones and erinacines: compounds found in lion’s mane mushroom that may stimulate nerve growth factor (NGF). 
 
Note on Interpretation: 
These studies show association, not causation. They suggest that people who regularly eat mushrooms have a lower risk of these diseases, likely due to mushrooms’ bioactive compounds and overall dietary patterns.