Read this ENTIRE section... Then read it AGAIN... Then read AGAIN because this information is REALLY important (seriously we are NOT joking!)

Your MOVEMENT prescription is a PRESCRIPTION and must be followed exactly as outlined in your MOVEMENT and HYDRATION Prescription.

Your movement prescription in the GRP is not to be confused with "exercise". The movements prescribed are designed for ‘Microbiome Rebalancing’ and tap into Vagus Nerve function with movements that introduce regular, regulated, quieting and relieving feedback into the Autonomic Nervous System, over time it both tones that response and conditions you to increasingly reflexive, rapid return to physical, emotional and biochemical homeostasis.

The GRP uses targeted MOVEMENT therapies that are leverage off all research about the Microbiome and its recovery. They have been shown to positively alter the microbiome by increasing beneficial bacteria diversity resulting in improvements in GI disorders, sleep, weight management, metabolic syndrome, energy levels and also promotes cognition and improved symptoms of both mood and psychological disorders.

Your MOVEMENT PRESCRIPTION is an ESSENTIAL and VITAL element of the GRP to rebalance your Gut Microbiome and Transform your Health. It will NOT work without following it, or you going rogue, doing your own thing. In fact, we can tell you categorically, that you will not turn your health around in 56-Days without adhering to your Movement prescription exactly as prescribed in Establishment phase (Weeks 1&2 and then 3&4) to establish the right conditions for Microbiome rebalancing then adding on further movements in the Growth phase (Weeks 5&6 and then 7&8) and then learning about movement thereon.

Please continue reading for more specific information on what NOT TO DO along with ESSENTIALS TO DO during the GRP which are Phase, and week, specific.

Basically… FOLLOW your Movement and Hydration Prescription for your given phase/week and you will be just fine!!

🚫 Do NOT exercise to the point of pain... Soreness and slight muscle ache (from stretching muscles, tendons and ligaments) is common when starting out with Yin Yoga, and to be expected, when starting a new movement routine. However, it is NOT synonymous with pain.

• Slight muscle soreness… is common and indicated when starting out Yin Yoga. You can differentiate muscle aches from pain because when a muscles aches when moving but doesn’t hurt when sitting still -this in the normal acceptable range.

• Pain on the other hand... is indicated if you experience stabbing, burning, sharp, piercing and/or radiating pain during Yin Yoga. Never put up with ANY pain, never try to push through or ‘bare’ any pain. Immediately modify the pose by reducing the depth, changing the angle and/or using a prop (e.g. cushion or pillow) or change the pose to another pose that is comfortable for you.

Your daily Yin Yoga gives you the opportunity to find your edge (but not push past it), continually scan your body, to note how you feel, to differentiate sensations in your body e.g. whether it is discomfort (new move, stiffness, extending yourself etc) or pain.

🚫 Do NOT miss a session because you're feeling unwell or in pain... Instead modify your session. You may think that doing NOTHING is better (just laying down resting) but that is categorically NOT the case. Research is conclusive… gentle movement actually speeds wound healing, reduces pain, reduces stress, corrects parasympathetic nervous system dysfunction resulting in amelioration of symptoms (i.e. makes better) and helps you to heal while enhancing overall well-being and quality of life. EXAMPLES…

• Yin Yoga… spend the 15-mins laying on the mat (or on top of your bed if pain stops you from getting to the floor). Listen to Yin Yoga session, follow all the prompts for breathing and affirmations and do deep restful resonant breathing. Another alternative is to choose Day-2 video, as this entire session is done laying down.

• Barefoot walking… Stand outside on the grass and scrunch it between your toes. If you cannot stand, then sit in a chair and do it. While spending time outside in nature, barefoot, do your resonant breathing. Take the opportunity to get some sunshine (Vitamin D). If at night time, gaze and relax under the night sky.

🚫 Do NOT miss a session because something 'urgent' came up... You have made a commitment to make your health your PRIORITY - and there can ONLY be one priority - YOUR HEALTH.. It is NOT an option to miss it. Your barefoot walk can be done anywhere, and can be broken into 2 x 15-min sessions, or 3 x 10-min sessions, making it doable anywhere at any time. In regard, to Yin Yoga, it is just before bed, and you still have to go to sleep. And if you’ve had an urgent ‘matter’ then you need your Yin Yoga more than ever!!

🚫 Do NOT miss a session because the weather is bad... “It’s raining”… enjoy the wet ground with your bare feet and take an umbrella! “It’s raining AND windy”… Then enjoy the wet ground with your bare feet, the wind on your face and wear a weather-proof jacket (with hoodie) and waterproof trousers! “It’s too hot”… then dress lightly enjoy the warmth of the ground on your feet, wear sunscreen, carry a parasol! “There’s a cyclone/hurricane”… Stay close to home and walk bare foot in the front or back garden, wear a weather-proof jacket and walk or just stand and ground yourself. There is ALWAYS a way… what will YOUR way be?

🚫 Do NOT plug into a device... If you NEED to take your mobile phone with you (because family/work need to contact you) then take it, but do NOT use it while you are exercising. Sit with your thoughts and feelings, rather than distracting yourself from them. Don’t listen to music or a podcast. Listen to the sounds around you. Look at what is around you. Don’t stop to take a photo, instead stop to look and saviour the sunrise, sunset, landscape, flora or fauna. You do not need to take a photo. And if you think..."but if I don't take my phone how will I know how many minutes I am walking?"... then simple just as you are leaving, put the timer on your phone for 15-mins, then when it goes off - turn it off - and head back home for the 15-min walk back.

🚫 Do NOT track your steps, your km’s/miles... be it with a pedometer, Apple watch, Smartphone, Fitbit, Garmin etc.  JUST walk! Tracking steps or distances covered can become an obsession. In fact, in studies over 75% of users feel 'pressure' to reach daily targets and when they don't faithfully adhere to their 'steps' or 'km/mile' they scold themselves for not reaching their goal. This 'pressure' works against your the recovery of your Microbiome!! If you say…  “I’m NOT obsessed, I don't feel pressured, I just want to know”… then set a ‘obsession/pressure test’ for yourself and take off your ‘tracking device’ for the entire GRP.

🚫 Do NOT count ‘Work’ or 'home cleaning' activities as exercise... as they are not part of your targeted Microbiome therapy outlined in your Movement Prescription. Don't get me wrong... it is great to move, and please don't stop, but it does NOT count. Your movement prescription is also about ‘down-time’ and 'relaxing' away from work and home cleaning.

🚫 Do NOT sit for longer than 30-mins... You MUST get up from your desk every 30-mins… stretch, de-compress-hydrate. Why? Research shows…”... out of people who are sedentary for much of the day, those who get up frequently and move around have lower levels of inflammation than those who sit for long stretches of time. Simply getting up and moving around for a few minutes has the net effect of reducing inflammation” AND if that doesn’t motivate you to move then maybe this conclusive research will… “'Sitting disease' is associated with greater waist circumference” AND if you need further reasons to get motivated to get up regularly, then this research may get you moving …”Regular movement (20-30 min intervals) has been identified as primary prevention against over 35 chronic conditions including obesity, joint pain-related conditions, and anxiety and depression.”

🚫 Do NOT forego movement because you cannot do the whole session... If you cannot do your movement prescription in one session (this does NOT apply to your before bed Yin Yoga)… then you can break into smaller sessions e.g. break your Barefoot walk into 2 x 15-min sessions, or 3 x 10-min sessions.

🚫 Do NOT undertake ANY of these High Intensity exercises until specifically instructed... as they result in an Acute Phase Response increasing the inflammatory response. Examples are… Jumping rope, Running (Marathon or otherwise), High-intensity interval training (Tabata), Speed walking (outside or on a machine), Rigorous dancing (light dancing with breaks and ONLY if you don’t get hot or need extra hydration), Hill walking, Stair climbing, Cross-country skiing, Aerobics, CrossFit, Gym workouts.

🚫 Do NOT undertake ANY of these Endurance exercises until specifically instructed... as they result in an Acute Phase Response increasing the inflammatory response. Examples are… Prolonged walking, Brisk walking, Marathon Training/Running, Prolonged Swimming, Jogging (even light jogging), Running, Cycling, Stair climbing, Hiking in the hills, Bikram yoga.

✅ Do your nightly before bed Yin Yoga … in fact it is CRUCIAL to rebalancing the Microbiome and Microbiome recovery. Do your 15-20-min session nightly, just before bed. In fact, you're not turning your health around in 56-Days without doing it nightly - yes that’s right, not missing ONE session!

✅ Do your daily Barefoot walking … in fact it is CRUCIAL to rebalancing the Microbiome and Microbiome recovery… "Barefoot walking requires slow leisurely steps, always looking at what is just a step ahead. It is an EXCELLENT mindfulness activity that focuses on the walk, the steps, the environment and YOU. It helps down-regulate the stress response, which in turn suppresses chronic inflammation and maintains optimal gut-barrier function.” This is another protocol MUST, doing exactly as prescribed.

✅ Continue with Resistance/Strength training … IF you are currently on a Resistance/Strength training program, or on a rehabilitation program (with your physio/chiro) Overall composition of the microbiome is not significantly altered with this type of training and some studies show that resistance training may improve intestinal barrier integrity.

✅ Do Team sport… However, ONLY if you are not exerting yourself and JUST once a week. Netball is one example as there are just short bursts of activity (not intense) and often standing/watching/waiting etc. Team sports are FUN and a wonderful opportunity for social connection. 

YES, it is ESSENTIAL to buy ORGANIC where stated next to an ingredient on your shopping lists. This is non-negotiable.

For ALL other items on your shopping list (that are NOT marked as organic) there is NO imperative to organic.

Why do we ask you to buy ORGANIC for only some ingredients?

Here’s why…

The science is clear... there is NO extra nutritional value by eating Organic; however the BENEFIT of eating Organic produce is that it FREE from synthetic herbicides, pesticides, fertilizers or chemicals. This is a BIG PLUS for the body and your Microbiome, which is highly sensitive to chemicals from the environment, products, food, home and personal care products.

As you are learning… your Gut Microbiome plays a crucial role in lifelong immune, digestive, mental, physical and emotional health and central nervous system regulation, as well as other bodily functions. Research is clear.. “With prolonged exposure to various environmental contaminants [such as glyphosate or other pesticides], critical changes may occur in the gut microbes, influencing adverse health outcomes.”… “Over 300 environmental contaminants and their by-products, including pesticides, bisphenols, phthalates, persistent organic pollutants (POPs), and heavy metals, are all chemicals commonly present in human blood and urine samples”

Studies in adults across multiple species using a wide range of insecticides, fungicides, and herbicides show alterations of the gut microbiome as well as other common effects, including altered lipid metabolism, inflammation, and oxidative stress.

You making an investment, in your current and long-term health, by buying ‘organic’ where it is stated next to an ingredient organic.

Specific items, on your shopping list, are marked as ORGANIC because of their LOAD. Read on to find out, why…

Grains and flours e.g. Oats, Flaxseeds, Arrowroot flour, Chickpea flour, Corn (maize) flour, Wheat, Barley, Rye, Spelt, Buckwheat, Rice*, Quinoa, Amaranth and Sugar etc... are a non-negotiable. The reason is that grains are often heavily sprayed and the residue, Glyphosate (the active ingredient in Roundup), cannot be washed off a grain easily (soaking and multiple rinsing helps though).

The MOST highly sprayed crops are Wheat, Soy, Corn and Sugar. And not just once. A disturbing recent trend, is the repeated application of Glyphosate over the course of the season with the main aim of increasing yields.

Rice is sprayed with herbicides, pesticides and fungicides (due to it growing in water). However, while organic is highly recommended, it can be difficult to source. If you can only source non-organic then you NEED to ensure that you wash and rinse your rice AT LEAST 4 times before cooking (or until the rice-water is clear). If you are wondering which is more preferable, WHOLEMEAL or ORGANIC, ALWAYS choose ORGANIC first, and wholemeal second.

Let me inject a bit more information about Glyphosate {270-278, 305] while we're on the subject...

• Residues are greatest in sugar, corn, soy and wheat but also other grains, beans, legumes.

• Glyphosate is known to inhibit cytochrome P450 enzymes (CYP).

• Characteristics of Coeliac disease point to impairment in many cytochrome P450 enzymes, which are involved with detoxifying environmental toxins, activating vitamin D3, catabolizing vitamin A, and maintaining bile acid production and sulfate supplies to the gut.

• Deficiencies in iron, cobalt, molybdenum, copper and other rare metals associated with Coeliac disease can be attributed to Glyphosate’s strong ability to chelate these elements.

• Glyphosate residues in wheat and other crops are likely increasing recently due to the growing practice of crop desiccation just prior to the harvest.

• Glyphosate has been linked to coeliac/gluten sensitivity.

• Coeliac disease is associated with imbalances in gut bacteria (dysbiosis) brought on by exposure to glyphosate. Coeliac disease can be fully explained by the known effects of glyphosate on gut bacteria.

• CYP's are in the liver in intestines and one of their roles is to break down a large variety of xenobiotic (toxic) substances in the body so they can be eliminated.

• CYP enzymes are in charge of the majority of the liver's phase I detoxification where it metabolises drugs into safer substances for elimination. So when you 'disable' them with glyphosates these 'toxins' are being re-circulated into the body where they can do damage.

• When you ingest Glyphosate - found on non-organic food stuffs, not only does it interfere with this important enzyme causing a cascade of inflammatory reactions, but the Glyphosate itself disrupts the gut lining and thus can induce inflammation and disease.

• Glyphosate inhibits the synthesis of the amino acid (protein) ‘Tryptophan’ which is required for serotonin production. Tryptophan deficiency can lead to lower serotonin levels which has been linked with mood disorders such as anxiety and/or depression.

• Deficiencies in amino acids (proteins) tryptophan, tyrosine, methionine and selenomethionine associated with Coeliac disease match Glyphosate’s known depletion of these amino acids.

• Glyphosate may be a key contributor to the obesity epidemic.

• Glyphosate may be a key contributor to several other diseases and conditions, such as Alzheimer’s disease, Parkinson’s disease, infertility, depression, and cancer.

• “Glyphosate, patented as an antimicrobial (Monsanto Technology LLC, 2010), has been shown to disrupt gut bacteria in animals, preferentially killing beneficial forms and causing an overgrowth of pathogens”… Pathogens, through their activation of a potent signaling molecule called zonulin, induce a breakdown of the tight junctions in cells lining the gut, leading to “leaky gut” syndrome.

• Coeliac disease is associated with reduced levels of beneficial bacterial species - ‘Enterococcus, Bifidobacteria and Lactobacillus’ in the gut and an overgrowth of pathogenic gram negative bacteria.

• Emerging evidence shows Glyphosate impacts many health outcomes, including developmental and reproductive toxicity, endocrine disruption, host immunity, obesity and diabetes, gastrointestinal disorders, cardiovascular disorders and central nervous system dysfunction such as learning and memory impairment, anxiety, depression and autism. These chronic health outcomes may occur even at doses lower than established risk safety guidelines.

• “A recent study on glyphosate exposure in carnivorous fish revealed remarkable adverse effects throughout the digestive system (Senapati et al., 2009). The activity of protease, lipase, and amylase were all decreased in the esophagus, stomach, and intestine of these fish following exposure to glyphosate. The authors also observed “disruption of mucosal folds and disarray of microvilli structure” in the intestinal wall, along with an exaggerated secretion of mucin throughout the alimentary tract. These features are highly reminiscent of celiac disease”

• “Glyphosate has an affinity to bind to soil particles and thus mostly accumulates in the top-soil layers. Processes like surface runoff, drift, and vertical transport in soil may transport it to groundwater, surface water, and water sediment”.

• The degradation of Glyphosate in the soil depends on temperature, light, conditions (e.g. cold & dry vs warm & moist) and the presence of microbes. Glyphosate can take up to 60-days to reduce to half of it’s initial strength and this is dependent on the above conditions e.g. Glyphosate is 30 times more persistent under cold + dry than under warm + moist conditions.

• Due to improper application Glyphosate practices and excessive spray, it has been observed in the aquatic and terrestrial environments. In many studies, glyphosate has been detected in soil, crop products, animals that feed on crop products, humans, freshwater, and the organisms that live there.

Canned Vegetables, Beans, Legumes etc… For all the reasons above, they MUST be ORGANIC!!!

Fresh Fruit, Veggies and Herbs - You may be very limited if you buy Organic as they are often only grown in season and can be very expensive and sometimes look very sad and wilted on the shelf!! Therefore take these steps...

• Make the choice to buy LOCAL first. This way you can even talk to the farmers about what they spray their produce with.

• Wash well (see next TOPIC heading for instructions)

• Start looking at sourcing JUST these fruit & veggies (known as the dirty 15) as ORGANIC when you can afford to do so -- Strawberries, Spinach, Collard and Mustard Greens, Nectarines, Apples, Grapes, Peaches, Pears, Cherries, Celery, Tomatoes, Capsicum/Bell Peppers, Carrots and Potatoes.

• For frozen berries just rinse the frozen berries in a colander under cool running water and then use.

Nuts and Seeds - there is NO imperative to buy Organic, however look out for the following…

• Go for LOCAL first, or your COUNTRY OF ORIGIN. Nuts and seeds imported from other countries may be irradiated. Food irradiation is used in many countries to destroy bacteria and pests and is used as alternative to chemical and heat treatments. Irradiation is whereby food is exposed to gamma rays or high-energy electron beam or x-rays. More information HERE which, although is specific to Australian standards, will give you more information about the process and the types of foods that are irradiated.

• Nuts have a hard outer shell, and as such, are not affected by pesticides to the extent that a soft food like a strawberry is. In fact, most ‘nut’ farmers use netting to protect trees as the biggest threat is birds picking off nuts.

• If you want to, you can always soak them for 24-hrs in warm water, and then dry in the oven on a very low temperature or dehydrate, if you are concerned. These are often referred to as 'activated' nuts. The theory is that it improves nutrient levels but this is largely unfounded and not supported by science.

• To look at information regarding 'phytates' and nuts and seeds look at SPROUTING in your Fermenting, Pickling and Sprouting Basics.

Butters and oils - MUST be Organic…

• Think about it… You CANNOT wash a butter or oil, right? Therefore you cannot remove the pesticides, chemicals, herbicides that are used when they are grown.

• Even small ‘doses’ create a toxic load with over half of your beneficial bacteria species being sensitive to these chemicals.

• Glyphosate-based herbicides (GBHs), such as Roundup, are currently the most widely used herbicides in the world. Studies show that these cause a disruption to microbiome diversity and numbers.

First let's establish how much (volume) is one cup of tea or coffee… one cup is equivalent to 150ml (5 fl.oz) NOT a huge mega-mug you may have at home or a ginormous take-away cup from a café!

For an espresso, which is concentrated, one cup is equivalent to one shot.

So… why the limit to how much? Why a certain type? And WHEN you can and can’t have it?

Read on to find out…

WHY THE LIMIT TO HOW MUCH COFFEE AND TEA…

• Caffeine is a stimulant… increasing brain activity and stimulating the Central Nervous System (CNS). Small doses can energize you and help keep you focused but in large doses (more than 2 cups) it can make you feel anxious, increase the heart rate, cause dizziness and headaches, stomach pains and result in poor sleeping.

• Caffeine has a half life of approximately 5-hrs. However it depends a lot on a person's age, weight, medication use and health status. This means if you drink tea or coffee in the afternoon you may find yourself awake when you want to sleep. It can also result in a lighter sleep making you prone to waking multiple times at night.

• Caffeine is a 'drug' i.e. you can become dependent on it - both physically and psychologically. Read more in this library...I'm going cold turkey and cutting out Coffee, what can I expect?

• The body becomes tolerant to caffeine levels and therefore over time requires ‘more and more’ to have the same effect.

• Caffeine dampens appetite. This is nutritionally unsound.

• Caffeine is in TEA too, even in Green and white tea (not in herbal teas) However, the levels of caffeine vary depending on the source, but a rough average is…

• Coffee/Regular/Cold Brew: 1 cup contains between 95 - 200mg of caffeine.

• Coffee espresso: 30ml (1 fl.oz) between 60-100mg

• Black tea: 1 cup contains between 12 - 70mg of caffeine.

• Green tea: 1 cup contains between 20 - 50mg of caffeine.

• White tea: 1 cup contains between 5 - 60mg of caffeine.

• Caffeine is present in cola, energy drinks and cacao.

• Decaffeinated (decaf) coffee and tea is an option however, it is important for you to understand that ‘decaffeinated’ does NOT mean ZERO caffeine.

• Decaffeinated coffee - depending on type of bean, growing conditions, roasting method, decaf processing method - can contain anywhere from 5mg to 30mg of caffeine per cup. Therefore, the same rules apply for WHEN to drink and not to drink after midday. The effects of even a ‘small’ amount of caffeine can linger in the body for four to six hours and peak within an hour of drinking. Look for one that is Organic and has NOT used Chemicals to strip the caffeine.

• Decaffeinated tea - contains 2mg to 5mg of caffeine per cup. The amount of caffeine in a ‘decaffeinated’ tea varies, as it depends on the method used for removing caffeine, plus the type of tea (e.g. how much caffeine it had in it to start with). Therefore, the same rules apply for WHEN to drink and not to drink after midday. The effects of even a ‘small’ amount of caffeine can linger in the body for four to six hours and peak within an hour of drinking. Look for one that is Organic and has NOT used Chemicals to strip the caffeine. NOTE: Caffeine-free teas do NOT have any caffeine to begin such as many herbal teas e.g. Chamomile is a naturally caffeine free tea.

• Known to raise Cholesterol... Coffee contains Cafestol which can raise cholesterol if not prepared properly. While the concentration of Cafestol is dependent the roasting time, preparation can cut down 90-95% of the Cafestol. Use an espresso machine, with a fine mesh metal filter (the same as in cafes) or if brewing ensure it is in a drip-filter through paper (not plastic of metal mesh) as "Filtered coffees such as drip-filter and soluble coffee contain negligible levels of cafestol in the brew". Another study compared the effects of drinking 3-4 cups (150 ml) of coffee a day. Now that's already an excess if you ask me, but let's look at the study anyway.... and again a very very small trial (only 20 healthy volunteers) ... but hey, let's still look shall we? The research concluded that coffee consumption (3-4 a day), using a paper-filter, "may have an undesirable effect on plasma cholesterol and inflammation biomarkers in healthy individuals regardless of its antioxidant content".

• Can reduce the absorption of nutrients... due to the ‘Tannins’, water soluble polyphenols found in the tea leaves and coffee beans (and also caffeine) . Generally, they get oxidized during processing. While Tannins offer health benefits due to their antioxidant and antimicrobial properties, when consumed at high levels they can be ‘anti-nutritional’ decreasing the efficiency of converting absorbed vitamins and minerals. It also inhibits the absorption of Vitamin D (reduced Vitamin D levels affect the absorption of calcium) and B-Complex vitamins. It is important to note that high amounts of ‘tannins’, a polyphenol, can also be found in many other foods. Therefore, it is crucial to eat a wide range of foods – and not keep eating the same foods week in week out. For example, health promoting foods such as red Sorghum, blackberries, raw cacao, walnuts are high in tannins. These foods have wonderful health properties, but it is an example of how you should eat a variety of foods and not one type over and over again.

• Reduces Iron absorption significantly... Tea especially, as does coffee too, inhibits Iron absorption so should be avoided completely if you have low iron.  In a 2015 study, it showed that black tea had highest tannin content (11.76 to 15.14% with an average of 13.36%). Green tea had lowest tannin content (3.11% with an average of 2.65%) and Oolong tea (average content of 8.66%). The study concluded that… “Tannins are known to bind to dietary iron and prevent its absorption specifically of ‘nonheme’ iron found in plant foods”. Rooibos tea is a good choice because unlike other teas, it contains no caffeine and only about 1% Tannin and the type of Tannin belongs to a far less harmful category. This does NOT mean it should be drunk exclusively, have in moderation. Another study measured the effects of coffee and tea on absorption of non-heme iron. A cup of tea (200ml) was shown to reduce iron absorption by 75-80%. A cup of coffee (150ml) reduces iron absorption by 60%. It further concluded that strong coffee or tea may reduce iron absorption even further. The inhibition of iron absorption by tannins is strongly dose-related.

• Suppresses Digestion... Drinking tea or coffee on an empty stomach can suppress the secretion of gastric (digestive) juices, which may result in heartburn and indigestion throughout the day.  In addition, it can irritate your stomach lining and can result in you feeling nauseous, faint or queasy. Also less digestive juices means less absorption and assimilation of nutrients.

SO… WHEN SHOULD YOU IDEALLY DRINK YOUR COFFEE/TEA...  

• AFTER your Lemon-Ginger blend… AFTER another glass of water…  AFTER some breakfast… then wait at least 30-mins. The longer you can hang out the better!

• Within 30-mins of you waking, your CORTISOL levels peak. Research shows that CAFFEINE increases cortisol and the effects are similar to those under acute stress!! You definitely don't want to create any further 'stress’ for your body or your Biome! Cortisol levels peak around 8:30am and then start to decline after that.

• Do NOT drink coffee (decaf too) or black tea (herbal tea is okay) after midday (12pm) due to its cortisol raising effect and interfering with melatonin production/ release which in turn reduces the time spent in your ‘deep sleep’ cycle. This results waking feeling unrefreshed or hazy in the mornings. This ‘deep sleep’ cycle deprivation is cumulative and creates a vicious cycle of needing, wanting and/or relying on caffeine! Deep sleep cycle reduction results in low energy levels, fatigue and problems with learning, memory, problem-solving, and regulation of emotions. The lack of this deep sleep promotes excess abdominal fat and weight gain.

• If you have been, or are, suffering from CHRONIC STRESS… This is not necessarily from being 'stressed' but the internal stress that the body is experiencing from your physical and/or mental health issues which results in systemic inflammation in the body. Signs of this is waking up tired (needing a coffee to function) this is because the sleepy hormone MELATONIN is still active. In this scenario Cortisol production is higher throughout the day due to prolonged stress on the body. Other symptoms are feeling wired, anxiety, cravings and insomnia. If you are in this category, then the best time for your ONE daily coffee/tea is around 10am and only one cup a day, even if decaf.

• If you have been, or go through periods of, CHRONIC FATIGUE… Then the prolonged inflammation and chronic stress on your body will result in patterns similar to 'chronic stress' except that there is a SUDDEN drop of Cortisol around midday. Signs are 'needing a pick-me up' (e.g. coffee or chocolate), experiencing drowsiness and poor post-physical activity recovery. If you are in this category then you should NOT drink coffee or tea (herbal tea ok). However as going cold-turkey brings its own set of (terrible) withdrawal symptoms then you should ween off slowly and have half a cup of coffee or tea every second day at around 11am but no later than midday even if decaf.

WHY A CERTAIN AMOUNT & TYPE OF COFFEE/TEA?

Moderate amounts of tea or coffee, without added milk (unless homemade) and NOT Instant coffee has been shown to have benefits as it can..."produce an increase in the metabolic activity and/or numbers of the Bifidobacterium spp. population, a bacterial group of reputed beneficial effects, without major impact on the dominant microbiota".

The Bifidobacterium genus are one of the first microbes to inhabit the gastrointestinal tract and are known for their positive health-promoting properties, including (but not limited to) treating various gastrointestinal disorders, reduction in the symptoms of inflammatory bowel, bowel movement regularity, support autophagy, improve insulin sensitivity and have a positive influence on the immune system. 

But coffee and tea using store-bought milks negate any of the positive effects. Store-bought soy milk, almond milk, oat milk, rice milk, coconut milk etc. etc. contain ingredients that are Biome disrupting. Examples are .... Sugar (this comes in many forms and may not even look like sugar!), Sunflower Oil, Maltodextrin (From Corn), Acidity Regulators (340, 332), Calcium Carbonate (used in antacids!), Vegetable Gums (418, 415, 410), Sunflower Lecithin and Salt (added Sodium) which disrupt your microbiome and your health.

Dairy is avoided during the GRP due to the fact that ‘Steroids and Hormones’ are sometimes given to livestock to help stimulate growth and promote milk production (Recombinant Bovine Growth Hormone - rBGH). Labels of 'no added hormones' can be misleading as it does not consider Hormone Growth Promotants (HGP) used with natural occurring hormones.

A 2015 Study... Hormones in Dairy Foods and Their Impact on Public Health - A Narrative Review Article ... stated that in recent years hormones used in dairy products have a possible impact on human health including the role of some estrogens and insulin-like growth factor-1 in initiation and the provoking of breast, prostate and endometrial tumours. It indicated that the presence of steroid hormones in dairy products could be counted as an important risk factor for various cancers in humans.

Also, the feeding practices of dairy cows are generally the same as cows bred for meat. The high use of grains, molasses etc. Not to mention the possible use of antibiotics, anti-bacterial agents, anti-microbials and anti-fungals used on cows due to mastitis or infection. We’ll go more into dairy in Module 4, and let you know that it WILL be okay to have again, following certain parameters.

The BEST way to consume coffee and tea… is BLACK either hot or iced (incl. cold brew)… However, going from enjoying a milky coffee, latte or cappuccino to (suddenly) a black coffee or tea can be a challenge. Therefore, we recommend adding in a GRP homemade Nut or Seed milk, or if you prefer Oat milk … check out the recipe in the GRP Hub. Cashews make the best milk to add to coffee, and it froths up to make a delicious cappuccino. Or a creamy coffee made by adding a splash of 100% Coconut cream (no additives) is delicious too. If you have previously put in sugar, then this is something you MUST stop and there are no alternatives to add.

Do NOT drink conventional Coffee or Tea that contains Plastics, Herbicides or Toxic substances…

• Coffee and Tea (Black, Green or Herbal) plantations are generally highly sprayed with pesticides and herbicides. Then picked and dried. When you add HOT water, you are essentially making a cup of pesticides and herbicides!!!

• Ever thought about the Tea bag material, or string, or what is used to seal your Tea or Coffee bag? Unless (otherwise specified) they can be made from heat-resistant polypropylene (plastic). Even Compostable/Biodegradable Paper tea bags can have a ‘plastic’ component. Then there’s the string. What is it made from? Then finally how is the bag sealed? Usually they apply a plastic-based glue to bonds the sides of the bag together.

• Check to see if your coffee has been chemically processed. Many decaf coffees use ‘chemical processing’ to remove (most not all) of the caffeine.

• Instant coffee, while usually just freeze dried, unfortunately has 300% more ‘Acrylamide’ that roasted beans. Acrylamide is a chemical formed when certain foods are processed or cooked with high heat which instant coffee is. The devil is in the dose. Time to time it isn’t an issue, but it should not be your daily go to!!

• Avoid coffee pods!! They use aluminium each pod cover!! Aluminium has been directly linked to cancer and Alzheimer’s. While the odd one here and there (e.g. 1 every 6-mths), daily use may have negative health outcomes. Every single pod exposes you to Aluminium through the edges of the capsule. And they are TERRIBLE for the environment as they cannot be recycled easily due to the mix of plastic and aluminium. And while they may seem cheap at 70-80 cents a pod it actually works out to be about $130 a kilo (35oz). You can pick up Organic coffee beans for about $40 a kilo!!! Putting the cost aside, is the convenience of popping in a pod worth the increased risk of cancer and Alzheimer’s?

SOLUTION... Buy yourself a cute little teapot or metal loose tea infuser, with your choice of organic tea and enjoy your cuppa with the knowledge that you are not poisoning yourself a little at a time!! And if coffee is your thing then invest in a good coffee machine with organic coffee. And do NOT worry about if you get coffee or tea from a café, and it’s not organic, just be aware of what it is.

You will also notice that OTHER food and drink items are on the AVOID list while on the GRP... this is because they ALSO contain caffeine e.g. soft drinks, energy drinks, ice-cream (flavoured), chocolate flavoured cereals and Pain medications.

And if you're looking for a replacement, or something to break the addiction… then try these HERBAL teas BUT be warned you should never go ‘cold turkey’ you should wean off (coffee/tea) very very slowly.

If you have these herbs growing fresh in your garden, please use, alternatively buy organic dried herbs.

• Sage tea… Research suggests that sage tea may help reduce the incidence of night sweats or hot flashes.

• Peppermint/Mint… Refreshing and uplifting but avoid if you have suffer from reflux or heartburn as it can relax the lower esophageal sphincter.

• Dandelion root organic … is a bitter tea which supports digestive secretions, motility and detoxification. Studies show that the pungent compounds of dandelion also beneficially enhance mucosal protection. Collectively these two compounds are known to improve the microbial terrain.

• Echinacea root or leaf organic … provides excellent immune support and is valuable if chronic stress has depleted general immune function. Make as a tea and sip throughout the day.

• Rooibos organic… Rooibos tea is a good choice because unlike other teas, it contains no caffeine and only about 1% Tannin and the type of Tannin belongs to a far less harmful category.

• Caffeine free drinks… try your Turmeric latte, Chai tea or organic Ginger tea warm or cold as a Ginger-lime spritz.

• Roasted Cacao beans… While it still has caffeine (approx. 6.6mg per 1 tsp.) it is significantly less than coffee, tea or green tea.

• Chamomile organic… acts as a mild sedative helping to calm nerves, reduce anxiety, and treat insomnia and other sleep problems. Chamomile has been shown to significantly improve sleep quality. It’s powerful properties eases anxiety and irritability that can be caused by PMS.

• Licorice tea… Continual consumption of licorice root has been associated with electrolyte imbalances. It should be AVOIDED for women who are pregnant or breastfeeding or individuals with high blood pressure or kidney or heart issues, or those who have prolonged gastrointestinal transit time. Should not be drunk first thing in the morning or if you are undergoing any acute or chronic stress as… “the Glycyrrhetinic acid constituent in licorice (and its metabolite 3-monoglucuronyl-glycyrrhetinic acid) inhibits the enzyme 11HSD , which catalyses the conversion of cortisol into its inactive metabolite, cortisone. This results in delayed excretion and prolonged activity of cortisol”. For those suffering with Chronic Fatigue Syndrome it can have stimulating effects but should be drunk not more than a couple of times a week. Should not be taken if using medications.

• Organic Relaxation Blend Tea which has been crafted using evidence-based research to help your mind and body unwind at the end of a busy day and helps you achieve a deep restorative sleep. It can assists in decreasing nervous tension and anxiety, promotes relaxation and reduces tension, helps to relieve physical and mental tiredness, promotes a deep restorative and restful sleep, assists in the relief of pain or spasm and is 100% caffeine free with a synergistic blend of organic Lemon balm, Valerian root, Lavender, Chamomile, Passionflower and Skullcap... Order HERE using your GRP10 discount code.

It’s important to note that any HERB or PLANT contains phytochemicals i.e. triterpenoid saponins, curcumins, plant acids, isoflavonoids, sterols, coumarins, glucose, sucrose, resins and volatile oils etc. and thus you shouldn’t keep consuming just ONE type of tea. You should mix things up and have a variety of teas. Some herbal teas are contraindicated (indicate should not be used) in particular health conditions if unsure please ask in the next LIVE Q&A in the GRP Hub.

Coffee should be totally AVOIDED if... you suffer from IBS, IBD, Low Iron levels, have Heartburn/Reflux, suffer from anxiety or experiencing episodes of stress. It is highly irritating to an already irritated and inflamed gastrointestinal system and can trigger a flare-up in symptoms.