Winter Healing Starts in the Kitchen: Food, Immunity & How We Really Eat Over the Holidays

This episode is essential listening if you're wondering how to enjoy Christmas without destroying your immune system — or your healing progress. Hana and Eva invite you into a festive, honest, and nourishing conversation about what they actually eat over the holidays — and how food, supplements, and ancient wisdom can support your body even in winter.

Because when you're healing — from surgery, inflammation, fatigue or trauma — food is either helping you… or it's slowing you down.

Food as Medicine, Especially in Winter

The holidays are filled with tradition — cookies, potato salad, fried fish.
But do you have to give up your healing protocol just because it's Christmas?
Not if you're prepared.

In this episode, Hana and Eva share their real-life meals, including:

• Sugar-free cookies using nut flours and ghee

• Beetroot salad as an anti-inflammatory substitute

• Collagen, amino acids, and a hormone-supportive morning routine

• The Czech-Slovak classics — reimagined with less sugar and more intention

They also talk about listening to the body's needs in winter, and how Traditional Chinese Medicine encourages warm, grounding, kidney-supportive foods this time of year.

Supporting Bone Healing Through Food

"Kidneys are connected to bone healing," Eva reminds us.
That means in winter — and especially after surgery — we need to nourish our kidneys.
And sugar, alcohol, and cold foods do the opposite.

This episode reminds us that what we eat is not just about weight or energy — it's about whether we're supporting or suppressing the body's natural healing wisdom.

The Big Five Supplements You Shouldn't Skip

Winter is a stress test for the immune system.
Hana and Eva share their top five supplements they never skip — especially after cavitation surgery or when supporting healing bones and immune regulation:
✅ Magnesium (glycinate)
✅ Zinc
✅ Vitamin D
✅ Vitamin C
✅ Collagen + amino acids

They also talk about how lab results often confirm what the body already knows — you crave what you're missing. And if you're listening, your body tells you exactly what it needs.

What This Episode Teaches:

• Why sugar and processed carbs weaken your immune system

• How to make traditional holiday meals more healing

• The connection between kidney health, bone health, and winter rhythms

• How to listen to your body — and give it what it truly needs

• The power of seasonal eating and warm, cooked foods

• Why a small amount of sugar (within the 80/20 rule) can be okay — if you're mindful

Recommended by Hana & Eva:

• Almond & cashew flour cookies – low-carb, sugar-free alternatives

• Beetroot & gherkin salad – fermented foods to support gut health

• Collagen + Vitamin C morning drinks – to nourish skin, bones & recovery

• Magnesium + Zinc – hormone and immune support

• Slow-cooked beef + warm vegetables – grounding foods for kidney energy

• DUO Smile Protocol – Full nutrition and detox support for dental healing

Why This Episode Matters

Your immune system doesn't take a holiday.
Your teeth don't forget your food choices.
And your body never stops asking for support — even during celebrations.

Healing isn't about perfection.
It's about listening, adjusting, and creating new traditions that nourish you.

"The doctor is within us. If we listen, we usually already know what we need."

Ready to Heal with Food?

Start here:

• ✅ Warm, nutrient-dense meals
• ✅ Limit sugar, seed oils, and alcohol
• ✅ Support kidneys with seasonal, grounding foods
• ✅ Supplement smart — especially in winter
• ✅ Honor tradition and your health

🎧 Listen to Episode 46 now on Spotify, Apple Podcasts, or www.duosmile.cz/podcast
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