What does it truly mean to be nourished?

In Was uns wirklich nährt (“What Truly Nourishes Us”), Prof. Dr. Gregor Hasler, psychiatrist and neuroscientist, invites us to rethink nourishment as something far deeper than calories, nutrients, or even superfoods. True nourishment, he argues, begins in the brain and radiates outward—into our habits, our moods, our microbiome, and even our relationships.

The Gut-Brain Connection: More Than a Buzzword

Hasler emphasizes what science is increasingly confirming: our gut and brain are in constant conversation. When we eat in alignment with our natural rhythms and needs, we support not only physical but also emotional and mental health.

A few insights he shares:

• Food can act like a neurotransmitter. What we eat influences the brain's chemistry. Fiber-rich, plant-based meals promote serotonin production, the so-called “happiness hormone.”
• Emotional eating is often a biological imbalance. Cravings for sugar or ultra-processed foods can stem from dysregulated gut bacteria, not weakness or lack of willpower.
• The act of eating—how, when, and with whom—is just as important as what we eat.

Practical Tips from Hasler’s Research (You Can Try Today)

1. Eat without distraction.
   Sit down, turn off your screens, and chew slowly. This signals safety to the nervous system, allowing better digestion and absorption of nutrients.
2. Pause eating for 12–14 hours overnight.
   A gentle form of intermittent fasting helps your gut rest, supports metabolic repair, and can improve sleep and focus.
3. Prioritize fermented and fiber-rich foods.
   Think kimchi, sauerkraut, plain yogurt, legumes, apples, oats. These feed the “good” bacteria, which support digestion, immunity, and mood.
4. Address the emotional hunger.
   Before you reach for a snack, ask: “Am I hungry… or tired, bored, lonely, overstimulated?” Awareness creates space for better choices.
5. Keep it simple and seasonal.
   Avoid overcomplicating meals. Think nourishing bowls, stews, soups, and fresh salads with good fats and a source of protein.

The Real Result? Resilience.

Hasler’s book is not about quick fixes. It’s about restoring trust in your body’s signals, simplifying routines, and letting nourishment be a form of self-respect.

Over time, the result is a quieter mind, better digestion, more stable energy—and a feeling of being grounded and at home in your body.

"This mindset is the foundation for any meaningful transformation. Nourishment is not about the perfect diet, but about a rhythm that supports life.” — Prof. Dr. Gregor Hasler