The power of fruit…

One of the biggest MYTHS is to limit your intake of FRUIT because of the (perceived) ‘SUGAR’ or ‘FRUCTOSE’.

You hear the word ‘fructose’ and ‘sugar’ and immediately think “OMG SUGAR!!!”

Your mind takes you to products such as High Fructose Corn Syrup and advertisements about the dangers of Sugar. So you avoid fruit.

But this is a BIG mistake. You see, there are different types of fructose. One that is processed, One that is natural. And here, we're talking about FRESH fruit NOT dried fruit* (see below).

During the GRP, you are asked to eat 2 pieces of fruit a day. In addition, there will be recipes that have fruit in it. All of these are going to build a strong and healthy Gut Microbiome - so IT flourishes and YOU flourish.

Many people avoid fruit as they are scared of Type 2 Diabetes or ‘putting on weight’… but fruit actually reduces weight and LOWERS the risk of Diabetes …. In a 2013 study with over 187.000 participants over 20 years showed that… “Greater consumption of specific whole fruits, particularly blueberries, grapes, and apples, is significantly associated with a lower risk of type 2 diabetes, whereas greater consumption of fruit juice is associated with a higher risk”. [10]

It’s fruit juices and processed sugars that are the problem not the WHOLE fruit that is loaded with fibre, antioxidants, phytonutrients etc.

It is ‘processed fructose’ that leads to conditions such as Type 2 Diabetes and Liver fibrosis (damage). “The daily intake of industrial, NOT fruit fructose is a risk factor for metabolic alterations and the severity of liver fibrosis in patients with genotype 1 chronic hepatitis C”. [11]

Fruit along with Veggies are right up there as being the most nutrient dense foods on the planet packed with antioxidants, phytonutrients, vitamins, minerals and all-important FIBRE which acts as fertilizer for your beneficial gut bacteria. Healthy Gut Microbiome = Healthy YOU

Think about this… people will drink a glass of wine, have a daily milky coffee, eat a muffin, eat processed foods, have chocolate… BUT will avoid ‘fruit’ because of they think the ‘sugar’ is going to make them put on weight. Can you see how CRAZY that is!!

People who consume fruit actually LOSE weight. A Harvard report stated that just one-fifth of an apple a day reduced the risk of obesity by up to 14%. [12,14]

Another study covering a cohort of people from five European countries revealed that increasing fruit intake (whole fruit) by as little as 100g per day was associated with weight loss.[13] And if that’s not convincing enough… a 2011 study found that when the group of individuals ate fruit and reduced ‘added sugars’ they lost 4kg (9lb) more than the group who ate less fruit and sugar. [15]A major 2016 review showed that eating fruit was associated with less obesity and weight loss. [16]

A 2018 study in the Nutrition Journal showed that a diet high in fruits and vegetables can reduce the risk of metabolic diseases such as high cholesterol, high blood pressure, diabetes, obesity – by increasing the diversity of the Gut Microbiota. [17]

What was interesting about the study is that it also showed a significant decrease in LBP – this is lipopolysaccharide binding protein. Lipopolysaccharides are secreted from Pathogenic bacteria. So that correlates to the reduction of Pathogenic bacteria. Also, a diet high in Fruit and Veggies significantly reduced interleukin-6 (IL-6) - a pro-inflammatory. IL-6 is triggered to release into circulation when we are stressed (cortisol release) so eating a diet rich in fruit and vegetables helps to constantly lower this.

Fat cells (adipocytes) produce IL-6. The anti-inflammatory effects of eating a diet rich in fruit and veggies reduces fat cells (helps you to lose weight) that further reduces pro-inflammatory IL-6.

*Dried Fruit has had the water removed so it essentially becomes a 'sugar-concentrate' therefore is high in sugar and calories (both glucose and fructose). For example one FRESH apple has a natural-sugar content of approx. 12g (0.42g).  Just a handful of dried apple pieces has a sugar content of 32g (1.12g) which is almost 3 times as much!!  Also because dried fruit is so moreish you can tend to eat large amounts, which can result in both excess sugar and calorie intake.

I am having surgery/procedure soon, is there anything I need to prepare?

YES!! But you’ll need some information first ABOUT the surgery/procedure from your doctor/specialist, so that you know what type of clinical probiotic is needed, and for how long, PRE and POST-surgery.

First… Find out from your doctor/specialist…

• What, if any, medications will you need to take pre and post surgery?

• What type of anaesthetic will be used? Local? General? Twilight (short-acting anesthetic)

• What, if any, antibiotics will be given during the surgery (antibiotic prophylaxis intravenously)

• What, if any, antibiotics will be given post-surgery (in case of infection)?

• What, if any, pain-relieving medications will be given post-surgery?

Then discuss this with Nat, so you can be advised of what probiotics to take pre and post surgery.

Secondly… prepare FOOD that you can eat while in hospital (you seriously don't want to eat hospital food). Also pre-prepare meals to freeze so you can effortlessly eat POST-surgery, so you can rest and recover.

Tooth extraction or procedure: Once the local anaesthetic wears off how can I prepare for possible pain?

It is not uncommon to experience some pain, and even swelling, after you have a tooth extracted. These natural DO and DON’T remedies may help….

First follow IMMEDIATE CARE instructions given to you by your dentist that are specific to your treatment.

✅DO… Take time off, you will NEED it to recover.
✅DO… Prop up your head and shoulders with cushions and pillows when laying down.
✅DO… Put a cool ice gel pack on your cheek.
✅DO… Have smoothies, they are cooling, provide a burst of nutrients, and being liquid and soft will not hurt the area. Choose specific to the Phase you are in.
✅DO… 24-hrs AFTER extraction. Rinse mouth, after every meal, with a solution of 1tsp of Pink Himalayan Salt added to a glass of lukewarm water. Do NOT swallow. Do this for at least 5-days after extraction.
✅DO… 24-hrs AFTER extraction. Rinse mouth, approx. 4 times a day, with Hydrogen Peroxide and Water (see ratio below). Swish the solution around in your mouth and then spit out, do NOT swallow. Do this for at least 5-days after extraction.

• 6% w/v solution… add 2 tbsp of Hydrogen Peroxide to ¼ cup of water.

• 3% w/v solution… add 2 tbsp of Hydrogen Peroxide to 2 tbsp of water.

✅DO… Gentle Yin Yoga and focus on deep breathing which helps promote faster healing and offers pain relief!
✅DO… Peruse your Superb Smoothies e-book for smoothies, and Delicious Dinners e-book for blended soups, and select a number of meals that appeal to you. Ensure you have the ingredients, pre-make or have someone to make for you. You will be having these for ALL your meals over the next 3-days as anything else may cause more pain.
✅DO… Drink throughout the day, a therapeutic dose, of Organic Ginger root tea.
✅DO… Consider Homeopathic treatment. It is HIGHLY effective for symptomatic relief of pain. See a practitioner that is trained in this area. 

IF… all of the above do not give enough pain relief DO NOT use oral anti-inflammatories (NSAIDs) e.g. Nurofen, Advil (Ibuprofen) or Paracetamol, instead use a TOPICAL pain-relieving gel that can be applied to the gum. This can provide fast and targeted relief with a great deal less impact on your Biome.

⛔️DO NOT… take any painkillers containing aspirin as they thin the blood and can promote bleeding.
⛔️DO NOT… rinse your mouth with saltwater, or any fluid, AT LEAST 24-hrs after extraction.
⛔️DO NOT… do any vigorous physical activity for at least 3-days after extraction. Do grounding and yin yoga ONLY!
⛔️DO NOT… eat any snacks containing nuts or seeds, or dried fruits.
⛔️DO NOT… eat any hard fruits or vegetables (see above for meal suggestions).
⛔️DO NOT… have any hot food or drinks for at least 3-days after extraction.

⚠️WARNING: Generally, pain and swelling gradually decreases day by day. However, if any of the following occur then immediately book an emergency appointment with your dentist....

• If pain does not resolve, is persistent or throbbing.

• If you look in your mouth and the extraction point looks dry and you can see into it. This is 'Dry socket' and usually is accompanied by unexplained throbbing that spreads to the ear or neck. I am NO expert in this area but this is a good starting resource HERE

• If pain radiates to the jawbone, neck or ear.

• If swelling does not subside or increases.

• If there is a bad smell.

• If you have an increased sensitivity to chewing, or hot/cold temperatures.

• If the area just below your ears, on your neck, feels tender and swollen.

During your Dental appointment, IF it is infected, then ASK these questions…

1. Specific to the infection/condition... Can I first try to fight the infection naturally? E.g. Colgate Peroxyl Oral Cleanser? Hydrogen Peroxide solution? A mix of essential oils Tea tree, Oregano, Clove in coconut oil (sort of like oil pulling)?

2. If doing this 'natural' method, how long should I wait to see if it is working? (P.S. Take the prescription from dentist anyway so that you can fill immediately if natural method doesn't work)

3. If you need antibiotics, then ask if TOPICAL Amoxicillin will be sufficient. Topical by-passes the gut so less side-effects.

4. If you need (oral intake) antibiotics, ask how quickly you should see an improvement. This lets you know if it is working. Also, if you need to take antibiotics read this section in the GHL… Do I need antibiotics?

I'm taking Probiotics. Anything I need to take note of?

If you are just taking an over-the-counter variety STOP immediately. Probiotic are of little use to you if they don’t match your health needs. See more info about probiotics HERE

I'm experiencing uncomfortable and unusual symptoms. What's going on?

FIRSTLY...

• It is NOT because of the super-healthy food you are eating.

• It is NOT from eating slowly and mindfully.

• It is NOT from nourishing your body with Yin Yoga.

• It is NOT from regularly moving and hydrating. Etc. Etc.

You are now, and possibly for the first time in a long time, meeting your body’s requirements for Fibre, Protein, Omega Fatty Acids, Complex carbohydrates. You are flooding your body with nutrient RICH food abundant in vitamins, minerals, antioxidants and phytonutrients. You’re also giving your Gut Microbiome the lifestyle elements - rest, relaxation, slowing down etc - that it needs to flourish.

This is a TWO part section, firstly looking at the possible causes, and the other looking at what to do when you experience this (i.e. how to alleviate symptoms)…

So, let's look at the factors that may cause your symptoms...

▶️ WITHDRAWALS…Think for a moment... you've cut out processed foods, packaged foods (condiments etc), sugars, salt, unhealthy fats, alcohol etc and, perhaps, even cut down on tea and coffee. Guess what happens when you do that?? Your body goes through withdrawals, similar to the experience that drug-users or alcoholics go through when withdrawing from substance abuse. Withdrawal symptoms start 2-3 days AFTER your final consumption of cutting out the excess salt, sugar, caffeine, alcohol etc. These symptoms are most severe for the first 36-72 hrs (post final consumption) and can last 2-10 days depending on how much you consumed previously. Withdrawals MAY include one, two or multiple symptoms such as… feeling very agitated and irritable, increased anxiety, poor mood, increased fatigue, muscle tension with aches and pains, excess perspiration, cold chills, tremors (particularly in hands), increased heart rate and blood pressure, watery discharge from eyes or nose, difficulty sleeping, restlessness, poor concentration and memory, headaches/migraines, heart palpitations, disorientated, nausea when eating, vomiting, poor appetite and digestive issues such as bloating, diarrhoea and stomach cramps.

▶️ The ‘come down’ from SUGAR can be especially difficult. Not just 'added sugars' that are abundant in so many packaged foods but also the 'simple sugars' in what are ‘simple carbohydrates’ e.g. bread, crackers, biscuits, cake, flour etc.  These 'sugars' causes the release of ‘feel good’ opioids in the brain similar to the ‘rush’ experienced when injecting heroin. Sounds extreme, but it is true. Reducing these ‘sugars’ creates the same type of withdrawals as coming off an illicit drug. Withdrawals MAY include one, two or multiple symptoms such as… feeling very agitated and irritable, increased anxiety, poor mood, increased fatigue, muscle tension with aches and pains, excess perspiration, cold chills, tremors (particularly in hands), increased heart rate and blood pressure, watery discharge from eyes or nose, difficulty sleeping, restlessness, poor concentration and memory, headaches/migraines, heart palpitations, disorientated, nausea when eating, vomiting, poor appetite and digestive issues such as bloating, diarrhoea and stomach cramps. These symptoms are most severe for the first 36-72 hrs (post final consumption) and can last 2-10 days depending on how much you consumed previously.

▶️ When cutting back on SALT (Sodium Chloride) it may result in ‘symptoms’ that are particularly unusual. Again salt is added in so many foods. The most COMMON symptoms are cramps, headaches, cravings, lack of energy, poor appetite, sleepiness and excessive urination AND nausea when eating. These symptoms are most severe for the first 36-72 hrs (post final consumption) and can last 2-10 days depending on how much you consumed previously.

▶️ A VIRUS or BACTERIAL INFECTION...you may just have caught a 'bug' or are coming down with a cold. Even the healthiest person is subject to the 'common cold'. On a daily basis you are coming into contact with viral bugs in the air, bacteria on food etc. It is not unusual to have a reaction to this, this is a sign that your Immune system is doing its job!!

▶️ ALCOHOL has a depressive effect on your body, slowing down brain function. This in turn causes the Central Nervous System to keep the body in a ‘revved up’ mode so it can function in between drinks. When stop drinking alcohol your body stays in this ‘revved up’ state and as your body goes through withdrawals from alcohol you may experience some, or all, of the following...

• 6-hrs after your last alcoholic drink, you can expect… Headache/Migraine, nausea, vomiting, fatigue, shaky hands and anxious feelings.

• 24-hrs after your last alcoholic drink, you can expect, IN ADDITION to the symptoms listed above… Increased body temperature, palpitations and poor concentration.

• 2- 4 days after your last alcoholic drink, you can expect, IN ADDITION to the symptoms listed above… Fever, extreme agitation, extreme fatigue, very low mood and for some individuals, even hallucinations.

  NOTE: These symptoms can occur for individuals who have less than 1-2 drinks a fortnight as your brain has been continually exposed to the depressant effects of alcohol. When you abruptly stop, your brain scrambles to adjust to the new ‘balance’. While symptoms can start to improve within five days, some individuals can experience prolonged symptoms for up to one month.

▶️ A common cause of so many NEW, DIFFERENT and RE-EMERGING symptoms is...DIE-OFF.  Die-off is a simplistic term to describe the negative reaction caused by rapid removal of the toxic metabolites. This will NOT happen in the first week of Establishment phase, so your symptoms will be attributed to one of the above. Die-off starts to kick in around Week 2 of Establishment Phase and can cycle in and out, reoccurring at intervals, at any time during the GRP. The die off from pathogenic bacteria, viruses or fungi, can result in a large number of bacterial metabolites (toxins) specifically Lipopolysaccharide (LPS) entering the liver and producing pro-inflammatory cytokines which can overwhelm the liver's ability to break it down. [60]

This can result in symptoms such as... Extreme fatigue, brain fog, muscle aches and pains, headaches, migraine, nausea (even vomiting), skin breakouts, irritability, crankiness, anxiety, rashes/itching, hay fever, loss of appetite, cold & flu-like symptoms, insomnia, excess sweating, flatulence, bloating, diarrhoea or constipation and excess mucus production e.g. Phlegm (increase production of white blood cells to fight invaders/pathogens) and the extreme desire to thrown in the towel.

When ANY of the above happen …

• Ask about it in the next LIVE Q&A in the GRP Hub OR book a private consult.

• Do NOT take any over the counter medications.

• Do NOT try to stop the 'discomfort' by eating or drinking the foods you once ate/drank. Make sure you have absolutely NO temptations in the house.

• Do NOT try to keep up with your normal schedule. It is important to tell your work, family and friends that you are UNWELL. Take time off work until these symptoms have passed and ask your family to cook, clean and support you (as you would do for them if they were sick!!) Tell them you NEED their help. (Q. What would you tell a close friend, or family member, if they were experiencing something similar? To KEEP GOING? Or to REST and take care of themselves?)

• Revisit your PHA and look at the DISCOMFORT you have been experiencing for years. Trust us, this SHORT TERM discomfort is preferrable to the continuation of your current health issues.

• Revisit your PHA and look at your GOALS and your WHYs.

  Now… Read the next section here in the GHL… What can I do to alleviate Adverse Symptoms?

How to Dry Skin Brush...

Your skin is actually the body's largest organ and is one of the body's elimination pathways releasing up to 1kg of sweat, water and toxins a day!! If the skin is clogged through a build-up of dead skin cells, sebum, or toxins, it puts additional stress on the liver and kidneys. The action of dry skin brushing brushes away dead skin cells which opens up this method of elimination for the body to fully utilize. Done regularly, dry skin brushing improves circulation, brightens the complexion, and stimulates the lymphatic system - the primary vehicle for elimination. In addition, dry skin brushing eliminates dead skin cells so that the new layer, which is regenerated daily, can come to the surface, making the skin soft and smooth.

• Dry skin brushing starts with dry skin and a firm, dry brush with natural bristles.

• The best time to skin brush is before a bath or shower. For optimal results, skin brush every day. Unless of course your skin feels irritated then do every 2-3 days, or even a couple of times a week.

• Start at your feet; brush your skin in an upward movement towards your heart as it facilitates detoxification. Move up your legs and then brush your back and stomach, again brushing towards your heart. Finally, brush your arms and upper body, using strokes toward the heart.

• Brush for a few minutes each day (before your shower) and within a few weeks you'll start to notice an improvement. You'll want to brush hard enough so that your skin turns lightly red, but not hard enough to cause pain or irritation. Your skin may feel tender at first, but if you continue to brush your skin on a regular basis, you will soon feel the benefits.

• It is imperative that the brushing be carried out when your body is dry.

• The brush should also be kept dry so that the bristles don't become soft and lose their effect.

Is it okay to get a Massage?

In Establishment Phase do NOT get a massage. While you may think you are 'flushing out toxins' the reverse is true, the term 'flushing out toxins' is bogus. Secondly... by-products of minor muscle injury, often caused by massage, may add to your toxic load.

In other phases… IF you are NOT experiencing ANY die-off symptoms (headaches, muscle aches, skin breakouts, digestive issues) then YES treat yourself and your Biome to a gentle relaxing massage NOT a lymphatic drainage or trigger point massage.

A relaxing massage is a great way to reduce stress which is really good for your Microbiome. Massage assists in increase circulation, both blood vascular and lymphatic, within the body, which research suggests can help support a healthy immune system.

Certain health conditions can benefit from 'lymphatic massage'  as it can assist with helping to move lymph fluids for processing and excretion, rather than 'toxic' lymph fluid building up. However ALWAYS get a professional that specialises in this type of massage. If unsure if this is suitable for your health condition please ask in the next LIVE Q&A in the GRP Hub OR book a private consult.

I’m experiencing a Headache/Migraine… What Can I do?

Headaches, and or Migraines, are one of the most commonly reported pains that people experience, with a whopping half of adults (aged 18-65) experiencing them on a regular basis. Migraines, while less, at 2-4% of the population, have more debilitating symptoms.

Headaches and Migraines have been attributed to a number of factors such as… a poor night's sleep, poor diet, skipping meals, processed foods, withdrawal from salt, sugar, oil and caffeine, alcohol, dehydration, over-exercise, electrolyte imbalance, being overly busy, stress, stiff muscles (neck and shoulders), mobile phone scrolling (looking down), cold/flu symptoms, eye-sight problems, sensitivity to foods or chemical products (even natural products), change in weather, hormonal fluctuations, part of a health condition e.g. diabetes, asthma etc. In fact, there are so many attributing factors that it is a matter of looking at ALL the possibilities and rule out from there.

No matter what the reason, there are natural and effective Dietary and Lifestyle measures to assist in reducing pain…

Natural Pain Relief with Dietary measures…

• Hydrate, hydrate and hydrate – sip water slowly throughout the day (not all at once). Based on evidence… “dehydration is closely related to promote migraine headache frequency and severity". Keeping hydrated is the best intervention to reduce or prevent headache pain. Studies show that the severity of pain and frequency of migraines/headaches are significantly lower in individuals who consumed more water or total water. Having trouble finding ways to incorporate MORE water? Click HERE to read about the BEST way to do this.

• Do NOT drink ANY coffee, black tea or green tea. They actually constrict blood vessels and make the pain MUCH worse.

• Drink throughout the day, a therapeutic dose, of Organic Ginger root tea.

• Drink your Lemon Blend every morning as it is packed with vitamin C, calcium, potassium, bioflavonoids AND fibre. It is high in Rutin and Quercetin, antioxidants that have powerful anti-inflammatory benefits.

• Make yourself a Turmeric Latte (Plant Based Essentials e-book). Turmeric has a plethora of powerful anti-inflammatory ingredients. NOTE: If you experience low Iron levels then please read the effects of too much Turmeric by searching this sentence in the GHL... Iron deficiency, Iron supplementation. The facts

• Sip on a cool refreshing smoothie that is easily digestible meal and infuses the body with nutrients. ADD Omega 3 Fatty Acids to reduce inflammation…. such as Flaxseeds and Chia seeds or your LSA or LSB blend (Plant Based Essentials e-book). Ensure you choose a smoothie that corresponds to the phase you’re in.

Natural Pain Relief with Lifestyle measures…

• Do NOT power through the pain. Trying to ignore headaches and migraines is NOT a treatment strategy!! Take the day off and lay down in a dark, quiet place along with implementing these food and lifestyle strategies. You have ‘allocated’ sick-days, so USE them. Ask family/kids/friends/relatives to do the chores, cooking, cleaning etc. until you feel better.

• Apply a cool compress to your forehead. Cold helps to constrict blood vessels, helping to reduce the neurotransmission of pain to the brain, and significantly reducing pain.

• Stress is one of the MAJOR contributors to Headaches and Migraines. So when it hits… immediately implement your RESONANT BREATHING to bring down Stress levels and reduce inflammation.

• Perform a session of YIN YOGA as it assists in down-regulating the sympathetic nervous system (fight/flight) and activate the parasympathetic nervous system (rest and digest). Research shows that regular Yin Yoga practice results in a pronounced, and significant improvement, in perceived stress, reduction in anxiety, pain, fatigue and depression.

• Practice OM chanting. OM chanting provides deep relaxation for both mind and body and reduces stress and pain!! Research shows... it interacts with various, somato‑neuroendocrine mechanisms and can be used as psychophysiological stimuli to increase endogenous secretion of melatonin, which improves sense of well‑being.

• Go for a gentle BAREFOOT slow walk in nature. For more information search in this GHL… Can Grounding Help Me?

• AVOID computer screen/mobile devices completely. Your eyes get fatigued when focusing on one area for long periods and can make headaches and migraines worse!

• Depending on the location of the headache/migraine, and if ongoing, consult with a Chiropractor or Physio/Physical therapist for treatment.

• For tension headaches – usually indicated by a dull ache behind the eyes and sometimes accompanied with a stiff neck and shoulders perform this movement...

1. Tilt the head forward to give yourself a double chin

2. Put both hands on top of head and gently pull head forward, stretching the back of neck

3. Hold for 15-secs, repeat up to 3-times.

• Topical application of a pain relief crème To reduce pain. I highly recommend Fisiocrem. It is formulated to be both safe and effective!

• Relieve tension, relax the mind and body and promote a sound sleep with Voi Organic Relaxation Blend Oil . Massage into temples, forehead and back of neck and shoulders to relieve tension and provide relief.

• Sleep… A disruption of sleep (lack of NREM) can result in headache and migraines.

• For ongoing PAIN, that is not resolved with the above, please book a Private consult with Nat as a priority to discuss possible application of Therapeutic Clinical Strains of Probiotics which have been shown to have analgesic (pain relieving) functions. They have been known to... "induce the expression of mu-opioid and cannabinoid receptors in intestinal epithelial cells, and mediated analgesic functions in the gut-similar to the effects of morphine" [23]

What effect do medications have on the Gut Microbiome and my health?

Several studies have shown prescription medications can alter the composition of the Gut Microbiome. Many studies have focussed on medications, such as antibiotics, but a particular study (and related studies) analysed the association between the Gut Microbiome, disease and medications. It has highlighted the fact that there is an association between common prescription and over-the-counter (OTC) medications and a compromised Gut Microbiome.

In addition, medications are known to affect intestinal permeability which ultimately affects the immune system. When particles from medications, or toxins, pass over the intestinal wall they trigger the immune system to create antibodies to kill these foreign invaders. Unfortunately, over time a hypervigilant immune system can end up attacking your own tissues - the precursor for developing autoimmune diseases.

In the study, and related studies, medications looked at (while not limited to these) were Statins, Proton pump inhibitors (PPIs), Cholecalciferol (Vit D), Calcium, inhaled medications for Asthma/ COPD, Selective serotonin reuptake inhibitors (SSRIs), Aspirin, Paracetamol, Opioids, Topical steroids, Laxatives, Metformin, Anticholinergics, Topical HRT, Iron, B12 and others.

Medications were shown to have confounding effects in many studies and a negative association and a direct influence on the growth of the human gut microbiome. Interestingly it showed that the genetics of a individual had much LESS influence on the gut microbiota relative to other host factors e.g. medications.

Neuropharmacologist and Microbiome expert Prof John Cryan from the University College Cork in Ireland said that research highlights that medications can affect the microbiome. The result of 'affecting the microbiome' is that it indirectly affects the health of the individual.  He said, "Studies confirm that almost one-quarter of drugs investigated impact the microbiome”.

To date researchers have looked at medications and symptomatic side effects, however based on studies to date, it is hoped that there will be more investigation into the numerous adverse effects that medications have on the microbiome.

Until then, unless prescribed by a doctor for a serious health condition, the effects of taking medications on your long-term health (i.e. your gut microbiome) should be thoroughly considered and discussed with a health professional before use. This includes over the counter medications [178]

Nightshades. I've heard they are inflammatory. Why am I eating them on the GRP?

Regarding the Nightshade Family of vegetables… the majority of studies of the relationship to inflammatory conditions (mostly Rheumatoid Arthritis) were published prior to the 1990’s. It was largely ‘anecdotal’ evidence, that is, ‘results based on personal accounts rather than facts or research’.

Because of this ‘anecdotal’ evidence nightshade vegetables earned a bad reputation for causing inflammation in the body.

Recent research suggests that the nutrition content of nightshades may actually help with inflammatory markers. A 2010 study published in the Journal of Nutrition showed that the participants levels of CRP (C-Reactive Protein), an inflammatory marker, were 57% lower in the group that consumed the Purple Potato for 6-weeks.[90]  It’s hypothesized...."carotenoids and anthocyanins from pigmented potatoes may have an effect on decreasing oxidative stress and inflammation". However, more research is needed. And to be honest looking at the scientific research it is difficult to draw a conclusion either way.

A Statement from the Arthritis Foundation… “Tomatoes, potatoes, eggplants and peppers contain the chemical solanine, which some blame for arthritis pain. No research backs this claim. Veggies are good for overall health. But no harm in eliminating these foods for a bit and adding back to see if you’re allergic.”

I think I have Ringworm. What should I do?

Ringworm is misleading as it sounds that you have an infection caused by a worm, when actually it is a fungal infection, known as dermatophytosis cause by parasites that live on the skin. Tinea also belongs to this category, yet usually refers to a fungal infection on the feet and also the groin (tinea cruris). The reason it acquired the name is because the lesion is a circular like a ‘ring’  and it looks like a ‘worm’. The lesions usually start as a red patch, with the outer ring being darker in colour and can often have scaly 'white' patches. It can be very itchy.

It is a very common infection and most people pick it up at one time during their life. It is difficult to prevent it as it is highly contagious, and can be spread from person to person, from an animal to person, and object to person. And you can re-infect yourself over and over again.

Risk factors to pick up the infection, include…

• Warm humid climates.

• Sports where there is skin-to-skin contact or sharing equipment e.g. yoga mats, Pilates machines, boxing gloves etc.

• Tight clothing that keeps skin warm, and doesn’t breathe.

• Sharing bedding, towels etc. that have been infected by someone else or yourself (you can keep re-infecting yourself).

• Having a pet or child. It easily spreads from pet to human and child to adult.

• Touching an object or surface that has been infected, this includes soil.

• Public showers, change rooms and swimming pools.

• Weakened immune system, can make it difficult to fight the infection, but doesn't increase the risk.

Hygiene Essentials…

The chance of re-infection is VERY high, so it is ESSENTIAL that you…

• Wash hands FREQUENTLY with soap and warm water and DRY really well. This is one of the best ways the best way to prevent reinfection.

• Shower daily and keep skin clean and dry.

• Trim fingernails – keeping them short.

• Keep skin clean and dry.

• Wear loose fitting clothing/shoes and 'air' your body and the infected area regularly in the sunshine.

• Change clothes daily and wash in hot water, air outside to dry or in a hot dryer.

• Wash all sheets, pillowslips, quilt covers in HOT water and change daily. However, I understand this can be time consuming so you can… After the first initial HOT wash…

  • Lay a large bath towel over the bed and pillow and lay on this. Wash the towel daily (still a pain but easier than a WHOLE sheet/pillowslip).

  • Have a top sheet between quilt cover as a protective from infecting your quilt cover.

  • Don't make the bed -- Yay!! Pull back all covers and sheets so the fresh air can get to it. Hang them out in the sunshine if possible. Humid conditions easily spread the infection on bedding

• Wash all towels, hand towels in HOT water – DAILY OR for the time that worms are prevalent use paper towels in bathroom, kitchen and toilets so you can easily throw away.

• Wash all pyjamas AND underwear in HOT water – DAILY.

• Daily – wipe all door knobs, light switches, bed side tables, toys etc with Voi Organic OCD spray . Research demonstrates that the essential oils used in OCD have anti-viral, antibacterial, anti-microbial, anti-fungal, anti-infectious, anti-parasitic, antiseptic and insecticide properties.

• Daily – wipe all kitchen and bathroom surfaces, shower floor, toilet etc. with Voi Organic OCD spray . Research demonstrates that the essential oils used in OCD have anti-viral, antibacterial, anti-microbial, anti-fungal, anti-infectious, anti-parasitic, antiseptic and insecticide properties.

• Vacuum floors daily.

• Mop all hard-floor surfaces with Voi Organic OCD spray . Research demonstrates that the essential oils used in OCD have anti-viral, antibacterial, anti-microbial, anti-fungal, anti-infectious, anti-parasitic, antiseptic and insecticide properties.

• Check the whole family, including pets, for infection as you can keep re-infecting yourselves.

• Notify doggie day care of kiddie day care immediately.

• Take pets to the vet to be completely checked and treated.

Be careful NOT to self-diagnose as there are many types of skin infections and it is important to have the correct diagnosis so as to apply the correct treatment. It is highly recommended to see a doctor and have a scraping taken from the rash to check for ringworm fungus under a microscope.

TREATMENT OF INFECTION
Most minor infections can be treated with an over the counter anti-fungal cream or lotion. For feet, powders work well as it also helps to keep the area dry. Treatment needs to continue for at least 2 weeks and up to 4 weeks. If it is just a matter of it spreading, then you are re-infecting yourself and need to follow the ‘hygiene essentials’

However, if the ringworm does not improve, or gets worse, within 7 to 14 days then prescription antifungal medication may be required. If the infection is on the scalp, then oral antifungal medication is usually necessary.

Do not use a steroid cream as this can make the infection worse.

Natural Treatments include…

• Dabbing it regularly with apple cider vinegar (ACV) as it keeps it dry and works as a topical antifungal.

• Alternate with fresh Aloe, which helps to ease itchiness and reduce inflammation.

• Turmeric paste – mix 1 tsp of Turmeric powder with a little bit of water until it is a paste. Apply once a day to infected area. But note, the location of the ringworm may make this difficult. Also, turmeric WILL stain the skin and anything it comes in contact with!!

Do NOT delay if it looks infected. Bacteria can spread and this may lead to the need for antibiotic treatment. (For more information check out the GHL section... Do I need antibiotics?

Should I Intermittent Fast?

The health effects of various forms of fasting have been studied for decades - and known for centuries.

Intermittent fasting can be quite safe for normal healthy individuals and can lead to “some beneficial changes in some inflammatory markers, as well as metabolic measurements”.

Research shows that intermittent fasting decreases levels of pro-inflammatory metabolites and can increase circulating levels of vitamin B12 and folate, which have been previously found to be beneficial in supporting the immune system against viral infection.

It has been shown that fasting can decrease immunosenescence, extend life expectancy, reduce markers of oxidative stress and inflammation, and improve lung function, as well as to alleviate or reverse autoimmune disorders.

Intermittent fasting has been shown to positively modulate the composition of gut microbiota and thus through this modulation, activate brown adipose tissue and ameliorate obesity. In addition, fasting reduces LDL (bad cholesterol) and triglyceride levels while increasing HDL (good cholesterol) levels. It also enhances cardiovascular health, regulates blood pressure and enhances renal activity.

Intermittent fasting can also induce autophagy i.e. when a cell has has sufficient nutrients, autophagy degrades damaged components in the cell. Basically it is when the body operates a 'big clean' to get rid of damaged cells and eliminate toxins. This time is also used to create new healthy cells. It is a crucial part of 'being healthy' as all these old damaged cells clog the body up and oxidized particles act like 'rust' for the body.

When we 'clog up' and 'rust' we age quicker and are more at risk for cancer and other age-related diseases.

You may be thinking... "Oh dear, I need to start this NOW!!!"... But STOP - that is NOT a good idea WHILE doing the GRP ... for a number of reasons...

• Studies observed that while it increases microbial diversity it does not improve numbers. And we want numbers, diversity and function!!

• You certainly want to get rid of toxins, but this can't be done without a healthy liver, and a healthy liver relies on a healthy gut. The gut and the liver are anatomically and physiologically connected through the 'gut–liver axis'.

• To create a NEW 'healthy' cell it relies on a number of elements such as macromolecules, like complex carbohydrates, proteins, and fats. Also, micronutrients e.g. phosphorus, calcium, sodium, potassium and more. So you need a healthy diet FIRST to create super healthy NEW cells that are then ready to replace old damaged cells. No point replacing damaged cells with munted cells right?

• Calorie restriction + hormone imbalances = more issues. Hormones need to be balanced first before embarking on intermittent fasting.

• You want a 'healthy gut' first and reduce pathogens as fasting has shown to increase inflammatory-associated gut microbes such as Enterobacteria in the initial stages. You do NOT want an increase in pathogens!! This is ONE of the reasons we get you to eat 5 times a day!!!

While intermittent fasting can be highly beneficial, do NOT undertake if you are…

• Pregnant or breastfeeding

• If you have hypoglycaemia

• If you suffer from a chronic disease

• If you have an eating disorder

• If you are a BMI of <19.5

ONE OF THE BEST WAYS TO INTERMITTENT FAST…

• Start by doing just ONE day a week. Choose a day that suits you.

• Have a light dinner e.g., a Scrumptious salad, Soup, Stew or Smoothie and finish by 7/8pm at the latest (make a double batch so you have lunch ready for the next day).

• The next day - when you wake - drink your lemon blend, water, and/or herbal teas UNTIL you ‘break your fast’ 16-hrs later i.e. 11am (if you finished dinner at 7pm) or 12pm (if you finished dinner at 8pm).

• Ensure your 11am/12pm meal is LIGHT  e.g., Scrumptious salad, Soup, Stew or Smoothie (leftovers from night before).

• That evening resume eating as usual for the remainder of the week.

• Repeat the ABOVE sequence just ONCE a week for one month, and after that if you wish to, you can increase to 2 non-consecutive days each week e.g. Tuesday and Friday. Or choose the days that work best for you. 

  This is the MOST doable, and effective, method as you’re already not eating while sleeping nor are you expending energy, which allows the body to undergo the process of autophagy.

I’m Having Sugar Cravings. What do I do?

Reducing sugars, natural or added, may result in withdrawal symptoms such as headaches, extreme fatigue, extreme sugar cravings and crankiness. The reason is that sugar lights up the same part of the brain that Cocaine does, so a reduction in sugar can result in ‘drug-like withdrawal’ symptoms. Also pathogenic bacteria will drive you to 'crave' these sugars as it is what helps them grow! Stay strong and follow these tips...

• ESTABLISH FIRST, are you hydrated? Drink 2 glasses of water, wait 10-mins then re-assess.

• EAT any of the snacks on your current week's plan. This is NOT a diet, there are no calorie restrictions.

• AFTER having had all your snacks, and still craving something sweet, have some Banana Ice-Cream. Raspberry flavour is good as it is naturally sweet.

What's important is that you don't keep eating just ONE TYPE of snack. The GRP has been specifically designed to feed diverse types of beneficial bacteria.

To learn about different types of sugars (natural and added) and how they affect your Gut Microbiome click HERE to play your GRP Podcast.

Guar Gum vs Xanthan Gum

GUAR GUM… is made from a legume called Guar bean and provides a Protein and soluble Fibre source. It helps to thicken yoghurt and also acts as a prebiotic, promoting the growth of good bacteria thus it is used in SMALL quantities when making Coconut Yoghurt. It is NOT the same as XANTHAN GUM. Xanthan Gum is derived by fermenting simple sugars, and adding a bacteria (pathogenic) species called Xanthomonas campestris (which is basically "black rot"). Xanthomonas campestris has been known to completely damage cabbage and cauliflower crops. AVOID Xanthan Gum!!

I am hungry, what should I do?

There is NO shortage of food on the GRP with breakfast, lunch and dinner portions that will satisfy your nutrient and portion requirements PLUS there are also 2-3 snacks on your Food Prescription to eat every day.

ONE is your compulsory 2 pieces of fruit & handful of raw unsalted nuts that you have everyday... 1 piece of fruit and ½ handful of nuts should be eaten mid-morning then your other piece of fruit and remaining ½ handful of nuts for your mid-afternoon snack.

The SECOND snack is listed on your Food Prescription as OPTIONAL (sometimes listed as compulsory) for you IF you are still hungry... but, do this simple ‘self-check-in’ first.

Have you...

• Waited at least 20-mins from the time you have FINISHED your fruit 'n' nut snack or main meal? This is the MINIMUM time it takes to initiate the stomach’s stretch and nutrient receptors and turn off hunger hormone - Ghrelin.

• Drunk enough water during the day (regularly)? Thirst often masquerades as hunger.

• Eaten the full serve of your breakfast, lunch and dinner?

Once you have eliminated those… I want you to think…

Are you… Bored? Irritated? Frustrated? Annoyed? Stressed? Angry? Sad? Tired? Feeling uncomfortable? Feeling left out? (can happen during celebrations e.g. Easter, Christmas, Anniversaries etc.)

Often when we are emotional, upset or wanting to do what everyone else is doing, we eat to self-soothe - it’s called emotional eating - and we use food as a ‘tool’ to regulate these emotions. It stems from when we are children where food is used as a ‘powerful tool’ to help soothe. Think of yourself as a child. Or even look at how you raise your own children. When you were (or they are) sad, tired, frustrated, felt left over etc. Food was used to placate the mood and make them (and often YOU) feel better. An instant quick fix.

I want you to sit with YOUR feelings and explore them. Make sure you add these ‘feelings’ ‘emotions’ in your Lifestyle prescription and follow the strategies to relieve.

After having done this… then ask yourself… Did you practice all your Digestive Dominoes?

Then finally ask yourself… Are you REALLY hungry? Or just NOT full? There’s a BIG difference. Note: LEPTIN the hunger hormone is produced by adipose (fat) and is found in higher levels in individuals that carry more adipose (fat) mass… so it’s really important that you use your intellect to really establish if the amount of food you ate in THAT meal (or over the day) would result in you being hungry?

Having said all of that.. the GRP is NOT a diet and IF you REALLY do feel hungry (after reading all of the above) then feel free to have the EXTRA optional snack on your Food Prescription. But remember… just a small amount e.g. Raw Chocolate… 2 pieces not 10!! OR have a small piece of fruit and a handful of nuts.

I seem to be retaining water… Why? And what can I do?

Common symptoms, apart from bloating around the abdomen, is a general look of puffiness* and in some cases swelling in legs, feet and ankles which may cause joint pain and stiffness. Any one of these factors can cause the body’s hydration levels to become unbalanced, resulting in water retention…

• Hormonal changes (mid and end menstrual cycle especially)

• Hot weather

• Salt, too much in the diet (or a sudden increase)

• Dehydration

• Sitting or Standing in one spot for extended periods of time

• Eating processed foods

• Fizzy soda drinks

• Medications (often a side-effect)

• Birth control pills

• Pregnancy

• Insufficient Protein intake

• Infections causing Inflammation

• Being overweight

• Thyroid issues, individuals with thyroid gland issues commonly experience water retention.

Also, another – very overlooked reason – is STRESS…You see, Stress increases cortisol which in turn increases Antidiuretic hormone (ADH) the hormone responsible for controlling the amount of water and concentration of urine excreted by the kidneys (& also maintains blood pressure)

Stress increases levels of anti-diuretic hormone which results in the kidney retaining water in the body. [197] In addition, stress affects hormone production. As Estrogen and Progesterone control the way your body regulates fluid, an imbalance can result in water retention.

You may be thinking… “but I’m NOT stressed now”… but it is important for you to understand that the 2-5 fold increase in cortisol during stressful periods can affect the body even a month or two after the event.

What you can do to help …

🚫 Avoid Salt… not just ‘added’ salt but 'hidden sodium’ in condiments, canned or processed foods. It can mount up. And considering almost ALL whole foods have a natural sodium content it can be easy to go over the upper limit (1500mg) especially when adding a few extras here and there.
🚫 Avoid tea, coffee and alcohol – they are all very dehydrating and can cause the body to retain more water.
🚫 Avoid FASTING. This can work against you and the body will retain MORE water. However, if you feel bloated and heavy you can certainly choose mostly smoothies and soups as they are light but also very hydrating.

✅ If it happens around your menstrual cycle… then adding in extra Vitamin B6** rich foods around that time may help. Vitamin B6 can be found in Soybeans, peanuts, potatoes and most vegetables and fruit.
✅ Potassium is Sodium’s synergistic mineral. While Bananas are a good source, Avocadoes are even better! Add to smoothies (with your banana), top salads, have Avo smash etc.  Bananas also contain Vitamin B6.
✅ Try Herbal teas that are natural Diuretics as they promote the excretion of urine. E.g. Lemon Myrtle, Dandelion, Parsley, Hibiscus, Horsetail and Green Tea. But these should not be used for extended periods of time as over time diuretics can make water retention worse.
✅ Drink plenty of water and stay well-hydrated to retain less fluid. Seems counter-intuitive but it works! See detailed information in this Gut Health library under the heading…Why Do I Need Water? And how much should I be drinking?
✅ Move often. Do not stand or sit for more than 30-minutes at a time.  The lymphatic system that returns fluid to the bloodstream relies on MOVEMENT to work.
✅ Legs up against a wall pose. This can assist in draining lymph from the feet, ankles and legs which in turn reduces swelling and any aches and pains. Your lymphatic system carries toxins, debris and impurities so it can be eliminated through elimination organs. However , the lymph system (unlike the circulatory system) has no ‘pump’ and relies on movement i.e. contraction of muscles for it pumped through the body The legs up against a wall pose is particularly effective for transporting lymph and supporting your lymphatic and immune systems.

How to do…

• Lay down on your back, next to a wall

• Scoot your bottom as close to the wall as possible

• Lower back should remain flat on floor

• If hamstrings are tight, bend knees

• Relax and soften into the pose

• Breathe deeply, in and out, while holding the pose for 5-10 minutes, to a maximum of 15-minutes.

*Puffiness or swelling that doesn’t resolve naturally should be investigated by your doctor to rule out other issues.  When the body is inflamed, with a possible infection/virus, inflammation can result in water retention as it’s the body’s way of getting infection-fighting white blood cells quickly get to the site of inflammation.

**Do not take a B6 Supplement. Research shows that when taken for long periods it can result into a loss of feeling in the arms and legs known. If taken over a few months, the effects can be permanent.

I Feel Overwhelmed, Irritable, Short-tempered. I want to give up! Is this Normal?

YES -- it is VERY normal and something that we NEED to hear about IMMEDIATELY, every single time it occurs, as it gives us crucial information about the current state of your Microbiome. It is something we need to act on immediately, to provide you with safe and effective treatment.

It’s important that you understand, that YOUR Pathogenic Bacteria are trying to influence YOU, so THEY get what they want.

An imbalance with LOW beneficial microbes and HIGHER pathogenic microbes is what we call DYSBIOSIS.

It is well documented, that individuals with dysbiosis, more easily become overwhelmed, irritable and short-tempered.

Pathogenic bacteria are known to exert influence over thinking processes in an effort to drive you to EAT the way you did before and LIVE the lifestyle you had before.

In fact, they're making you re-think being here, right?

That you have too much on your plate, and that the ONE thing that is supporting your health and going to transform your health, is the BIGGEST thing stressing you… and needs to go!!

Some of the feelings that you may experience are…

• You may feel “attacked” and “lectured-to”… when we question you, to drill down for answers so we can give targeted support.

• You constantly feel like you’re “in trouble”.

• You feel like you’re being “punished”.

• You feel like problem solving is now “blaming”.

• You feel that questions to gain accurate data (from being provided with conflicting data) is “accusatory”.

• You feel this is a hostile environment and that you need to leave!!

• That your previous thoughts of “this is SO supportive” when asking questions to gain accurate data… now feels like an “interrogation”.

• That your previous thoughts of … “Thank god you’re holding me to the commitment I made to hold myself accountable”… to now thinking… “You want to shame me for all of the things that I didn’t do”

"Evidence shows that microbes can have dramatic effects on behavior through the microbiome-gut-brain axis" [1] and will generate STRONG feelings of low mood and strong feelings of being uneasy, anxious, irritable and dissatisfied. It can manipulate Vagus nerve traffic (connects the brain to the digestive tract) in order to control your eating i.e. feelings of nausea, disliking the taste of all meals etc.

This ‘reaction’ is dramatically higher in clients who experience anxiety, low mood and depressive episodes. Reason being is, in clients who have mood disorders, there is ALREADY a hyper-arousal in the nervous system which leads to greater fight, flee, freeze, hypervigilance, or submission reactions. Dysregulation of the neuroendocrine responses can result in exaggerated or abnormal behaviour. Clients often see help, support and care as a hindering, disapproval and threat. This is because inflammation in the gut contributes to inflammation in the brain and somatic tissues.

It is well documented… “Gut microbiome remodelling has also been shown to affect behaviour.” And that is what we are doing here… remodelling your Gut Microbiome!

Pathogens will continue to do this as they do NOT want healthy nutrient fibre rich food that threatens their existence.

But MORESO Pathogens do NOT want the lifestyle changes that threaten their existence.

• They do NOT want you to calm down.

• They do NOT want you to do your resonant breathing.

• They do NOT want you to do slow calming movement.

• They do NOT want you eat slowly, mindfully and eat well.

• They do NOT want you to rest at night, they want you scrolling & working.

• They do NOT want you hydrating, moving and decompressing regularly.

So how do they exert their control over you?

The ONLY way they can exert control is through your emotions which are much more powerful and influential than your intellect.

Because your intellect will tell you categorially – IF there was ONE thing you need to give up to ease the pressure – it is NOT the healthy food you’re eating, or the healthy lifestyle elements you are implementing, or the support you’re getting.

How you are feeling right now is PERFECTLY NORMAL... but make no mistake… it is a SIGN that we need to know about immediately as it the clearest evidence there is an internal Microbiome shift.

Let me explain WHY and HOW this is...

In a 2014 study..."Is eating behaviour manipulated by the gastrointestinal microbiota?"  It revealed that our gut bacteria not only influence the way we view food, and manipulate our cravings, but can ALSO induce dysphoria (uneasy feelings, low mood, anxiousness, irritability, dissatisfaction) until we eat foods that enhance their fitness.[1]

These feelings can happen at ANY TIME.

You may think that ONCE you’ve experienced it once, that’s it.

But that is NOT the case, they can re-surface again (and again) depending what is triggering them — food or lifestyle elements.

This analogy may help you to understand what is happening...

Think of a 'gang turf war'... a gang of thugs have controlled an area for years and years. Suddenly... the police come in and start to break up the gang... move them on... clean up the area. Families start moving in. Things start to look a lot better. But the GANG are not giving up that easily!! So they cause disruption on a daily basis so that these FAMILIES will give up and move out. So they can retain their turf.

Pathogens are the same. You have an internal 'turf-war' happening. These pathogens will do anything and will work OVERTIME to try and manipulate you to eat what they ate before; make you live the lifestyle they enjoyed before - to increase THEIR fitness and survive. Basically, they don't care about you!!

You will have ALL the evidence that by implementing ALL the food and lifestyle elements YOU GET BETTER.

But… will STILL want to give up.

STOP and think for a moment.

Is it NORMAL to give up the ONLY thing that has and WILL improve your health?

Doesn't make sense, does it?

That is the POWER of your PATHOGENS working to retain their turf!

You see... Pathogenic bacteria HATE all the different types of fibre you're eating. They hate being bombarded by a wide array of macro and micronutrients. They hate that you are paying attention and managing your stress, sleep, water intake, movement, how you eat etc.

It is all of this that drive PATHOGEN numbers DOWN and when they start to feel they are being pushed out they will try and manipulate your thinking, your taste buds, until you go back to the way you were before.

In fact this phenomenon is well documented… “Like microscopic puppet masters, microbes may control the eating behavior of hosts through a number of potential mechanisms including microbial manipulation of reward pathways, production of toxins that alter mood, changes to receptors including taste receptors, and hijacking of neurotransmission via the Vagus nerve, which is the main neural axis between the gut and the brain” [6]

You start thinking I am done, I’m out of here… I can do it by myself!

You’ll even convince your partner, your kids, friends etc. that you are better off without it (and to keep YOU happy, they will naturally agree with you!!)

The shift takes time… science is CRYSTAL CLEAR… “diet and lifestyle interventions transiently alter the gut microbiome community structure, but long-term changes are required to shift to a new steady-state”.

These feelings of overwhelm and wanting to give up, can mean ONE of two things…

No. 1 is a GOOD SIGN… You’ve been sticking to, and implementing, EVERY element of your Food and Lifestyle Prescription. Your Beneficial Bacteria are starting to grow in numbers, diversity and function… and your pathogens are getting crowded out and are FIGHTING back with a vengeance. As beneficial bacteria numbers, function and diversity increase, they will start to manipulate your way of thinking so THEY can become fitter and survive. The positive result of this is that you start to feel calm. They will also manipulate your taste buds so you crave healthy foods. Again they do this so they can get stronger, fitter and more diverse. Interestingly, just like pathogenic bacteria, they don't care about you either...  but lucky for you their increased fitness equals your increased health and an inner calm.

No.2 is a SIGN FOR IMMEDIATE INTERVENTION… You went off track with EITHER your Food or Lifestyle elements and your pathogens got a BOOST, which… “gives rise to the production of genotoxins by bacterial pathogens” and… incite “local and systemic inflammatory cascades that result in chronic low grade inflammation and damage to affected tissues and organs”. Basically it opens the door for pathogenic bacteria to overpopulate. You may not want to reach out because you feel embarrassed. But trust us, there is ALWAYS a way forward … book a consult.

AND IF… in your emotional upheaval… if you have already written to us, in disparaging or accusatory terms, PLEASE understand we KNOW this ‘condition’ (dysbiosis) really well and do not take it personally. We understand the power of pathogens, and what it can lead a person to do, and really do empathize with the emotions you are experiencing. In this line of work, dealing with health issues, we have become accustomed to all types of blow outs and very much understand it. Please don’t let what you have written slam the door for you, because it very much doesn’t for us.

So …

• DON’T GIVE UP… Keep going with every element of your Food and ESPECIALLY every single element of your Lifestyle Prescription.

• If you are CRAVING A PARTICULAR FOOD… then present your question for the next LIVE Q&A in the GRP Hub, OR book a private consult.

• Get support from those close to you… but NOT the support that just wants to ‘keep the peace’ or ‘keep you happy’ and supports you to leave. Get the support that gets you through this rough patch so you can improve your health once and for all!

• Stay close to the GRP Hub and get support from others, don't go silent (that's what your pathogens want you to do).

• And read the section in the GHL >> The GRP is too demanding << to read about ‘discomfort’ and why you want to push it away.

IMPORTANT: You should ALWAYS seek support with Mental Health issues. Please contact a HELP-LINE in your country to assist and seek immediate Medical Advice and Intervention.

day What is the purpose of the FOOD FOCUS posts and Education about Food in the GRP HUB?

To educate you about ALL the nutrients available in plant-based foods and to reassure you that your nutritional needs are being met but MOST IMPORTANTLY for you to learn that the KEY to OPTIMAL HEALTH is eating a VARIETY of foods that not only feed the Gut Microbiome but all the cells of your body that require nutrients for growth.

So, for example, when you see a post about 'Sesame Seeds' DO NOT go crazy and add them to everything every single day but rather do something like this...

▶️ One day sprinkle Sesame Seeds on your salad
▶️ The next day use Pine nuts
▶️ The next day use Hemp Seeds
▶️ The next day use Walnuts
▶️ The next day use Pumpkin and Sunflower seeds etc. etc,

You get the picture, right?

Eating a VARIETY of healthy foods is what is important. Each food provides very different nutrients and you need ALL of them for good health. When you SINGLE out a food for its nutritional properties (or worse coin a food as a SUPERFOOD) you are limiting your focus, creating a tunnel vision of nutrition. When you bombard the body with one SINGLE nutrient over and over you cause imbalances that can lead to a disease state.

What (I hope) you are learning on the GRP is to eat A HUGE VARIETY of healthy nutritious foods to provide the body with all the different nutrients required for Optimal Health

✅ FATS (Lipids) -  Mono or Polyunsaturated, Omega 3, 6, 7 or 9, EPA, DHA and even some saturated fats (limited).
✅ PROTEIN - Essential and Non-Essential Amino Acids.
✅ CARBOHYDRATES - Simple and Complex e.g. Monosaccharides & Disaccharides, and a variety of Polysaccharides
✅ FIBRE - Starch, Digestible and Indigestible fibre e.g. soluble, insoluble, lignans, Oligosaccharides, Indole-3 carbinols, Resistant starches (R1, 2, 3 & 4).
✅ WATER - Yep!! It's a Macronutrient, essential for good health.
✅ Phytonutrients (phytochemicals). With more than 25,000 phytonutrients available in plants we are yet to fully explore the complexities and health benefits. However some are… Carotenoids, Flavonoids, Resveratrol, Phytoestrogens, Ellagic acid and Resveratrol.
✅ Vitamins A, B, C, D, E, K.  You don't want to bombard the body with too many Vitamins. MORE is NOT better. Take for example fat-soluble vitamins (D, A, K, E) they can build up in the body and cause toxicity. E.g. High doses of Vitamin A may cause serious side effects such as vomiting, headaches, blurred or double vision, skin rashes and uncoordinated muscle movements and can increase the risk of osteoporosis in post- menopausal women.

Then there are water-soluble vitamins such as B & C that the body will excrete if not required HOWEVER even these vitamins in excess can cause issues e.g. Vitamin B1 (Thiamin) is generally considered non-toxic but high doses may cause nervousness, shortness of breath, sensations of heat, sweating, tremors etc. Another example, Vitamin C in excess leads to an osmotic load and water has to flow from rest of body to dilute causing diarrhoea.

✅ Major Minerals e.g. Calcium, Magnesium, Potassium, Phosphorous, Sodium and Sulphur.
✅ Minor Minerals e.g. Fluoride, Copper, Chromium, Manganese, Zinc, Molybdenum, Selenium, Iron, Iodine,  Boron, Cobalt and Silicon.

📢 And in closing… the Education about Food in the GRP Hub is to shine light on what Normal or Natural Eating Is....

▶️ Not weighing food or counting calories (kilojoules)
▶️ Eating enough food and not being rigid in your choices
▶️ Eating regularly to maintain energy requirements
▶️ Eating more on some days and less on other days
▶️ Over-eating/ Under-eating occasionally
▶️ Eating certain types of food some of the time, just for the taste of it (now we're talking healthy foods here but hey, after the GRP, it is fine to have some hot french fries but know WHY you are eating them - cravings or taste? Have you let your Gut Microbiome health down?)
▶️ Stretching your thinking so that no single day really means very much on its own
▶️ Having fluctuations in appetite and maybe cravings for certain foods as the hormone levels vary.
▶️ Eating with awareness and enjoying what you are eating
▶️ Eating slowly enough to appreciate the food and notice when you have had enough
▶️ Getting the balance between eating for nutrition and eating with natural appetite
▶️ And Finally... Food is something we all have in common -- eating provides a social bond.  It is important for our emotional health, be it catching up with a friend for coffee, a leisurely brunch,  a long luxurious lunch or dinner, or BBQ - socializing over food has numerous benefits.

What Type of Exercise Can I do?

Read this ENTIRE section...
Then read it AGAIN...
Then read AGAIN at the beginning of each new phase to refresh yourself with HOW important this is (seriously we are NOT joking!)

Your MOVEMENT prescription IS A PRESCRIPTION and must be followed exactly as outlined in the MOVEMENT and HYDRATION section of your Lifestyle Prescription.

Your movement prescriptions in the GRP are not to be confused with "exercise". They are designed to take advantage of Vagus Nerve function and Microbiome recovery by prescribing ONLY 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 targeted MOVEMENT therapies leverage off all this research. 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 your Lifestyle Prescription to rebalance your Gut Microbiome and Transform your Health. It will NOT work without following it.

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

🚫 Do NOT walk two days in a row… this is JUST for now while managing inflammation, it's part of your prescription to rebalance your Microbiome, and it's not forever! If you need to 'walk your dog' then on your non-walk days, take your dog to a dog park to run, you can sit and watch or ask someone else to walk the dog. On your walk days you can 'walk your dog' and do your allocated walk session at the same time.

🚫 Do NOT randomly choose Yin Yoga sessions… You will be starting from Day-1 and going through in sequential order to Day-30.

• Do not just choose random Yin Yoga sessions e.g. Day-9 then Day-24 then Day 13 etc.

• Do in sequential order from Day-1 to Day-30. WHY? Because it is important to build flexibility, strength, tone in ALL areas of your body. It is also important to challenge yourself and not stay in your ‘comfort zone’ with doing just the ones you like, or those that are easier. It’s important for you to be able to see progress with what your body can do e.g. the first time doing Day-1, vs the second time of doing Day-1, vs the third time of doing Day-1, and so on.

• When you get to the end of Day-30 then start the next day with Day-1 … HOWEVER (for ease of tracking), when you get to the first of the month (e.g. April 1st, May 1st etc) START again with Day-1 (even if you are only a few days into, or halfway through the sequence). WHY? Because this is the EASIEST and SIMPLEST way to remember what day you need to do e.g. April 1st do Day-1, April 2nd do Day-2. As there are only 30 Yin Yoga days and sometimes 31-days in a month, on this EXTRA day just choose ANY day that you particularly enjoyed, and repeat that day!

🚫 Do NOT exercise to the point of pain... Soreness and slight muscle ache (from working muscles, tendons and ligaments) is common, 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 is an ALL on your back session that requires no effort.

• Barefoot walking… Stand outside on the grass and scrunch it between your toes. If you cannot stand, then sit in a chair and do. 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. (P.S. You will be creating a ME schedule where you will be able to reschedule your session for another time on the same day if something urgent does come up)

🚫 Do NOT miss a session because the weather is bad... “It’s raining”… take an umbrella! “It’s raining AND windy”… Wear a weather proof jacket (with hoodie) and waterproof trousers! “It’s too hot”… dress lightly, wear sunscreen, carry a parasol! “There’s a cyclone/hurricane”… Wear a weather proof jacket and walk around your back/front garden! There is ALWAYS a way… what will YOUR way be?

🚫 Do NOT plug into a device while exercising... 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 be distracted from them. Don’t listen to music or podcasts. Listen to the sounds 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, look at the clock when you leave, then when you get home!

🚫 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. How does it play on your mind if you DON’T track it? And why?

🚫 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, hydrate and de-compress. 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 exercise because you cannot do the whole session... If you cannot do your movement prescription in one session (this does NOT apply to before bed Yin Yoga)… then you can break into smaller sessions (to repeat over the course of the day) of either multiple 10-mins, 15-mins or 20-mins sessions.

🚫 Do NOT undertake ANY of these High Intensity exercises until specifically instructed... as they result in an Acute Phase Response [67-69] 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 1-hr 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 [67-69] increasing the inflammatory response. Examples are… Prolonged walking, Brisk walking for prolonged periods, Marathon Training/Running, Prolonged Swimming, Jogging (even light jogging), Running, Cycling, Stair climbing, Hiking in the hills, Bikram yoga.

Benefits of Swimming…

Ever noticed a swimmer's physique? Perhaps watching the Olympics? Notice their lean toned body, from head to toe? That overall leanness and tone is because swimming tones muscles AND also builds strength.

Improves cardiovascular health without impacting joints. Making it an excellent movement if you have an injury or suffer from joint pain.

“Enables a combination of aerobic and resistance exercises and is especially suitable for patients with advanced age, obesity, peripheral neuropathy, orthopaedic problems, or other comorbidity that hampers exercises on land”

“Due to the buoyancy effect in water weight bearing activities are much more effortless to perform in water”

“Swimming as part of recovery produced lower levels of c-reactive protein, which is linked to muscle inflammation”

“Swimming is an active form of stretching, keeping muscles loose and flexible”

 “Is a great way to cool down in the heat. And in winter, if it’s a heated pool… a great way to warm the body”

“Hba1c (high levels associated with diabetes) decreases after regular aquatic exercise”

When prescribed you will have the option of adding swimming to your movement. It is beneficial to mix up ‘stroke’ styles so that you focus on different muscle groups e.g. breaststroke, backstroke, sidestroke, freestyle etc. You can even start out with JUST walking laps. 

• Remember to ALWAYS start slowly and stop often depending on your capability and strength. If you have been instructed to replace all, or some of, your barefoot walking element with ‘swimming’ just follow the same ‘time’ and ‘intensity’. Ensure you rest for 1-2 mins between each lap.

• If you have been instructed to replace all, or some of, your barefoot walking element with ‘swimming’… you have the option of swimming at the beach, lake or river if accessible, clean and safe. Nature always being a preferable option.

• If beach, river etc are not available you can use a swimming pool. However, if accessing a public swimming pool, you should prepare yourself, and your skin, for the barrage of pool chemicals such as chlorine and algaecides that can play havoc on the skin and hair, and can pass through skin into your bloodstream.

  • Invest in a high-quality tight fitting cap to protect hair. Plus BEFORE swimming, rinse hair under water, slather with conditioner, then put your cap on. Once out of the pool rinse hair and you’re ready for the day, or night. Invest in a high-quality set of goggles (tinted) that protect your eyes.

  • Purchase a set of ‘swimming’ bathers that are practical for laps.

  • And lastly, before swimming, apply a thin layer of a natural organic oil or butter i.e. organic olive oil or organic shea butter… oil all over body, including the face. This creates a light barrier between your skin/hair and pool chemicals.

Benefits of High Intensity Interval Training (HIIT)…

High Intensity Interval Training, done correctly, significantly reduces subcutaneous fat, especially abdominal fat, as well as total body mass. Interestingly, in a 2008 study, fat loss significantly increases with continued practice of HIIT, while in the ‘Continuous Moderate Physical Activity’ group (versus controls) there was no change in fat loss. Reason being is that HIIT increases post-physical activity fat oxidation and energy expenditure in comparison with Continued moderate physical activity (e.g. 30-mins of walking). HIIT training is a significant driver of biodiversity in the Gut Microbiota increasing the abundance of health-promoting bacteria. It has further beneficial effects in that it attenuates (reduces) the negative effects on the Gut Microbiome by PCBs (polychlorinated biphenyls) and POPs released during fat (adipose) loss.

More benefits…

• It influences the composition of the gut microbiome by altering the intestinal immune system.

• Improves VO2 which is the maximum amount of oxygen a person can utilize during intense physical activity (a marker of physical fitness). However, if you are asthmatic you should seek advice with your GP before undertaking.

• Assists in decreasing total Cholesterol and LDL-Cholesterol, while increasing good HDL-Cholesterol.

• Improves insulin sensitivity and glucose regulation, especially useful for those working to reverse Type II Diabetes.

• HIIT has been shown to induce very similar metabolic effects to that elicited by endurance exercise training, including improvements in insulin sensitivity, without ‘heating’ the body like endurance training.

• HIIT training can overcome a distinct subset of the changes in the distal gut and faecal microbiota caused by High Fat Diet-induced obesity, independently of changes in body mass or fat mass.

• HIIT increases the proportion of fast-twitch muscle fibres (vs slow-twitch). These influence your strength, agility and speed.

• HIIT assists in improving overall muscle tone and builds functional muscle mass. Both HIIT and resistance training have been identified as being far superior in retaining some of the training-induced adaptions even if unfit beforehand.

  A small number of jumps per day imposed by jump training (Jumping Jacks or Skipping rope) can enlarge and strengthen bones. Since bone mass and bone strength are increased by mechanical strains to the bones, HIIT is useful part of your movement routine for the prevention of osteoporosis. [233]

• Research shows that carrying out HIIT demonstrates improvements in endothelial function, VO2 max, body mass index (BMI), body fat percentage, blood pressure and glucose regulation, more than a individuals who received dietary, psychological advice and performed Continuous Moderate Physical Activity.

What to DO…

✅ Watch THIS video demonstration AND answer the question on THAT video.
✅ Download a smart phone App that has a dedicated HIIT timer for a 4-minute routine. The APP tells you when to start and stop without having to look at a timer/watch. Recommend… HIIT Timer Chronometer Gym.
✅ Read MORE about the benefits HERE and watch the linked short 3 minute documentary video there that goes with it. Answer the question on THAT video.

What NOT to do…

🚫 Do NOT do longer than 4-mins, or perform a double session, as this becomes detrimental to your health. Research shows the best benefits for overall health are 4-min sessions as the post-exercise oxygen consumption (EPOC) extends the benefits for your metabolism. In fact, just 4-mins has better ‘fat-burning’ effects than a 60-minute aerobic workout!! AND… just one 4-min HIIT session is ONE of the MOST energetically effective high-intensity intermittent training methods!
🚫 Do NOT continue with any jumping HIIT if experiencing pain, instead choose walking fast in the pool, where there is support.

*Injuries are a concern when beginning any movement program (particularly one such as HIIT), especially if you have been sedentary for some time. Please listen to YOUR body and adjust the intensity or style if necessary. 

Why are Anthropometric measures used in the Personal Health Assessment [PHA]?

The GRP uses anthropometric measures… Waist to Height Ratio [WHtR], Body mass index [BMI], Middle Upper Arm Circumference [MUAC], Waist Circumference [WC], Waist-Hip-Ratio [WHR] and other Measurements to your assess health at the start and at the end of each phase of the GRP.

Waist to Height ratio [WHtR]… also called the waist-to-stature ratio [WSR[ is the waist circumference divided by height. Research, based on statistical evidence, reveals WHtR is a better predictor of cardiovascular, diabetes and stroke risk, hypertension and dyslipidemia* in both sexes because it accounts for the distribution of abdominal fat, which is known to increase the aforementioned risks. The WHtR is a measure of fat distribution. * “Dyslipidemia is the imbalance of lipids such as cholesterol, low-density lipoprotein cholesterol, (LDL-C), triglycerides, and high-density lipoprotein (HDL)”.

Waist circumference [WC]… is an accurate measure of the distribution of body fat and it has been shown to be more strongly associated with disease and/or medical condition and mortality. But it is important to note than neither BMI nor waist circumference measures body tissue composition.

Waist-to-hip ratio [WHR]… is the ratio of waist circumference to hip circumference) are used to measure, and determine the extent of, central adiposity. While the majority of current studies agree that waist circumference (WC) is probably a better indicator of abdominal fatness and cardiovascular disease than either body mass index (BMI) or waist-to-hip ratio (WHR), ALL are used in the GRP to give an overall, and valuable, assessment of health (again taking into account your own personal health history). Waist circumference is a valuable tool in assessing the risk of obesity-related chronic diseases (such as type 2 diabetes, heart disease and some cancers).

Body Mass Index [BMI]… is measure of ‘size’, especially relating to body fat however, BMI cannot make a distinction between body fat and muscle mass, age (elderly), status (pregnancy), race, ethnicity, gender and fitness (body builders), therefore it is just PART of the collection of data used in the GRP. Also, BMI doesn’t take into account lifestyle factors, for example… An individual who has a body mass index (BMI) between 18.5-24.9 (health range) however, smokes, drinks alcohol, rarely exercises and has one of the markers for metabolic disease — would be flagged as having an healthy BMI, and not-at-risk (using BMI as a marker) but clearly not healthy nor mitigating the risk for chronic diseases. Another example is an individual with a height of 165cm (5ft 4in) could be anywhere in a weight range from 51kg (112lb) to 68kg (149lb) and STILL considered to be in a healthy BMI range (18.5-24.9). That’s a 17kg (37lb) range! Data from experimental, epidemiological, and clinical studies indicate that diet and lifestyle factors, waist measurement and hip-to-waist ratio ALL need to be assessed as far superior markers when evaluating health. The exception to this is a critically low or high BMI.

Middle Upper Arm Circumference [MUAC]… an anthropometric measure used as a major determinant of muscle and sub-cutaneous fat, both important determinants of malnutrition and starvation. It is often used to identify at risk children (for malnutrition) and adults with acute energy deficiency. It is most commonly used among children in developing countries where malnutrition is an important factor contributing to illness and death. However, it allows for the screening of adults, and is used during the GRP to gauge weight loss. We also use other body measurements to ascertain, and rule out, muscle wasting or loss.

It is important to understand that NO one tool on its own, or even a combination of two, can determine overall health. Measurements are tools used to assess your health, they do not measure health. However, combined your ratings and description/explanations in your Personal Health Assessment [PHA] a progressive data collection, where you can dig deep into how you LOOK (complexion, skin integrity, posture, positivity etc.) and HOW you FEEL (energy, sleep, mood, digestion, motivation, aches and pains etc).

Together, they are an excellent SET OF TOOLS for you to regularly evaluate your health.

OPTION: Pathology Tests… I highly recommend getting a set of full blood tests along with urine and stool tests, once a year. They are just one of the means to screen for disease, assess potential health risks, assess any abnormalities, diagnose an illness, look at the progression of disease, determine a treatment option, monitor illness and assess the effectiveness of medications and its effects on other organs. For clients taking medications, they useful to determine evaluate the need for continuing medication(s). For client experiencing high cholesterol, fatty liver and other health conditions, measuring them post GRP, is a way of measuring ‘health improvement’. It is important to discuss your current health issues and recurring symptoms with your GP and determine the best tests for you. However, generally I recommend the following… Full lipid studies, Haematology (incl. ESR), Glucose Fasting, HbA1c, LFT, Cumulative Electrolytes/Renal Function, TSH/T34, Full Iron Studies, Vitamin D, Total B12 and Active B12, Folate, EBV Antibodies, Bacterial stool culture (incl. Dientamoeba fragilis & Blastocystis hominis), Coeliac Serology, and H. Pylori UBT, PAP Smear/Cervical screening test and if your GP feels it is medically relevant… CRP, TPO Ab/TG Ab, Androgens, RF/Anti CCP Abs/Anti-Nuclear Ab, Uric acid, Homocysteine, Faecal calprotectin.

I have been diagnosed with NAFLD (Non-alcoholic fatty liver disease). What causes it?

Non-alcoholic fatty liver disease (NAFLD) is becoming the most common cause of chronic liver disease with 17-30% of the population in Western countries diagnosed. Simply… it is the accumulation of fatty acid content which is 5% greater than liver weight. While primary causes of NAFLD are obesity, type II diabetes, high cholesterol and insulin resistance, research shows that the underlying causes for these issues lay with the factors that cause an imbalance in the Gut Microbiome.

Research confirms that imbalances in the Gut Microbiota are associated with various human diseases. Emerging science now shows that liver diseases have been added to the list with a clear link to the Gut Microbiome. The liver, a major detoxification organ of the body, is greatly affected by changes in gut microbiota as gut-derived toxins and microbial products constantly enter the liver.

Under normal conditions, in a healthy state, the liver processes small amounts of bacteria or bacterial metabolites and most of them are eliminated with no effect on the liver. However, when the body is inflamed and the gut-mucosal barrier is damaged, large amounts of bacteria enter the liver and have an effect on both the Kupffer (K) and Hepatic (HS) stellate cells.

One of these toxins is Lipopolysaccharide (LPS) - these LPS activate the K & HS cells and pro-inflammatory cytokines are produced causing Liver damage and involved in NAFLD. "Extensive analyses of gut microbiota in patients with NAFLD have been performed recently,  and individuals with NAFLD were found to show a lower percentage of Bacteroidetes and higher levels of Prevotella and Porphyromonas species compared to healthy controls." {62]

While it was thought that Non-alcoholic fatty liver disease (NAFLD) was ONLY associated with obesity, that is not always the case. It is associated with those with inflammation, specifically gut dysbiosis, and individuals with conditions such as Metabolic syndrome. Metabolic syndrome is a collection of 'symptoms' that can include ALL or SOME of the following -- being overweight, increased central obesity (waist measurement over 94cm for men and 80cm for women), high blood pressure, high blood triglycerides, low levels of HDL cholesterol and insulin resistance.

While dietary deficiency, infection, sleep hygiene, eating habits, lifestyle habits etc are contributors to the development of metabolic disease, research shows that influences such as chronic stress is associated with metabolic disturbances leading to metabolic syndrome and NAFLD…

“Stress initiates a complex spectrum of biological and behavioral reactions that result in activation of the hypothalamic-pituitary adrenocortical (HPA) axis and stimulation of the sympathetic nervous system (SNS) with increased levels of epinephrine, cortisol, and pro-infammatory cytokines all of which could induce NAFLD”… “increased HPA axis activity results in production of catecholamines and cortisol, both of which have been associated with NAFLD and insulin resistance” [62] 

What to do? Stick to the GRP which is ALL the elements of your prescriptions - but especially your STRESS!

I have Heartburn/Reflux. What causes it? And How Can I relieve it?

Just above the entrance to the stomach, lies a ring of tissue, a muscle called the Lower Esophageal Sphincter (LES). When functioning properly Heartburn and reflux are non-existent.  When not functioning properly it becomes the main player in heartburn, giving you a burning chest pain, and in some instances nauseousness when food makes its way back up the esophagus to the mouth.

In modern day life, the incidence of Heartburn has increased exponentially leading to a billion-dollar industry in antacid medication. However, this just makes the problem worse. So why are you possibly getting heartburn and what can you do?

First you need to understand what is happening physiologically with the body, when eating and digesting food.  When you take a mouthful of food, chew and swallow, peristaltic waves move the food along the esophagus and the LES relaxes to allow food to enter the stomach.

Once food enters the stomach, and the acidity of the stomach increases the LES constricts basically creating a seal so that the stomach's contents stay in the stomach. The LES is controlled by nerves within the esophagus that relay information between the stomach and the brain.

However, the LES can remain partially open, or re-open, and when the acid splashes up can cause a burning sensation and pain.

The partial closing or re-opening of the LES can be due to...

• Build-Build-up of stomach gas... can happen when eating quickly, drink carbonated/cold drinks while eating and talk a lot while eating.

• Pregnancy… due to pressure of the growing feotus against the stomach and also hormones circulating through the body.

• Overeating… when overeating (often due to eating too fast) the stomach swells and places extra pressure on the LES.

• Being overweight… can place extra pressure on the area and cause the LES to lose strength.

• Caffeine/Tannins… affect stomach acidity and thus the LES.

• Alcohol… relaxes the LES and over time reduces its ability to close. Over time this can result in considerable damage.

• Medications… such as, Antidepressants, Iron supplements, Blood pressure medications, Sleeping pills and long-term use of Antacids/Proton pump inhibitors (PPIs)*. In fact, the dangers of these medications is that they can weaken, and eventually damage, the LES.

• HRT… puts you at much higher risk of developing Gastroesophageal reflux disease (GERD)

• Antibiotics… through widespread antibiotic use, the complex microbial community in the distal esophagus has been altered and led to a predominance in gram-negative (pathogenic) bacteria.

• Fatty and Oily foods...  cause the LES to relax.

• Indirectly though infections... such as H.Pylori, which can disrupt stomach acid production.

• Stress... (worry, anxiety, overthinking) alters the brain-gut axis (BGA) as it alters stomach gastric secretions. In fact, "A consequence of the dysregulation of BGA induced by exposure to stress may lead to the development of a broad array of gastrointestinal diseases such as gastroesophageal reflux disease (GERD), peptic ulcer disease (PUD), IBD, IBS and even food allergy." [63-65]

• Smoking... either cigarettes or marijuana, can damage the LES membranes causing it to weaken. It can also affect the stomach acidity.

What to do to reduce and eliminate Heartburn...

✅ Practice Digestive Dominoes EVERY SINGLE TIME you eat. From Looking and smelling at your food through to putting cutlery down, being calm (perform deep breathing first) and doing NOTHING while eating. This IS an essential part of digestion and proper functioning of the LES.
⚠️ Reduce stress around eating times. Practice relaxation and breathing techniques before and after eating. "Gastroesophageal reflux disease (GERD) represents one of the most important manifestations of stress exposure to GI tract...  the reduction of stress may lead to an improvement of GERD symptoms." [66]
🚫 Avoid drinking carbonated drinks such as Soda or Sparkling Water, before or after dinner, as it increases gas in the stomach.
🚫 Avoid drinking Peppermint Tea as it can relax the LES.
🚫 Avoid drinking anything with Caffeine in it (coffee/tea) as it may relax the LES.
✅ Drink Chamomile, Liquorice or Fennel tea instead of caffeinated drinks.
✅ Ensure you sit upright (not hunched over) when eating, and stay upright (not slunk on the sofa) for at least 1-2hrs after eating. Don't lay down flat. If you need to go to bed, then elevate the mattress by placing pillows under it.
✅ Drink throughout the day, a therapeutic dose, of Organic Ginger root tea.

*NOTE: Research shows that long-term use of Antacids can reduce the diversity of bacterial communities in the gut through alteration of the pH of your intestinal lumin (lining). The reduction in bacterial diversity has been associated with an increased risk of developing Gastrointestinal disorders and infections. [66] In addition due to the anti-secretory properties of these medications, individuals can develop B12 and Magnesium deficiencies. The stomach contents need to be acidic to facilitate the breakdown of Vitamin B12. Also Magnesium absorption is adversely affected too.

I think I Gastroenteritis (Gastro). What should I do?

Common (mild - medium) symptoms of Gastroenteritis (Gastro) include diarrhoea, cramps, nausea, vomiting and a low-grade fever. More severe symptoms include abdominal pains, fever, headaches, muscle/joint aches and pains, lethargy, light-headedness and a loss of appetite.

Infections can last up to 10 days, or in severe cases of infection up to 2-mths.

It can be caused by various factors, infective (viral - Norovirus or rotavirus infection), parasitic and non-infective (e.g. chemical toxins, food bacteria or allergies) and overgrowth of Enterobacteriaceae species (e.g. E. coli). The most common form of ‘gastro’ is caused by accidentally having food or drink contaminated with pathogenic bacteria.

Even your own body can develop Gastro. Research shows that ‘Host-Mediated Inflammation’ (i.e. your own internal inflammation) can disrupt your Intestinal Microbiota and promote the overgrowth of E. coli. [115]

In general, Escherichia coli a pathogenic bacterium, can function as a benign member (0.1%) of the gut microbiota and can benefit the host (you) by producing vitamin K2. However, under ‘suboptimal’ and ‘inflammatory’ conditions E. coli has the capacity to worsen intestinal inflammation and result in gastroenteritis and other conditions such as urinary tract infections.

Disruption of your Gut Microbiome from a bout of Gastro can result in ongoing multiple health problems due to an altered microbiota with reduced numbers of Bacteroidetes (beneficial bacteria) and a corresponding increase in Proteobacteria (pathogenic bacteria). Studies show that some people… “have a disrupted microbiota following Norovirus infection, and therefore may be at elevated risk for long-term health complications”. [46]

While you may think… “this is a just a bout of illness and as soon as I recover it is business as usual” … this is not the case.

It is essential to get on top of this straight away as you need to reduce the microbial infection, reduce inflammation and return your gut microbiome to a healthy state. As the Gastrointestinal tract and mucous membranes can also be affected it’s important to repair the gut wall and, in the case of vomiting, the oesophagus wall.

What to do immediately…

• If symptoms are severe immediately seek medical advice or go to a hospital. Important to note though that Antibiotics are NOT effective against viruses.

• Hydrate and drink plenty of fluids. Drink water every 15-mins - even 3 mouthfuls - as fluids help to keep up digestive motility and move the ‘infection’ out. If vomiting then drink your GRP Electrolyte drink (see Plant Based Essentials).

• Drink throughout the day, a therapeutic dose, of Organic Ginger root tea.

• If you're finding it hard to eat, or feeling queasy, then nibble on some plain Seeded Crispbread (Plant Based Essentials e-book) OR The Ultimate Loaf OR cooked and cooled PLAIN white Basmati rice.

• DO NOT eat any type of bread, pasta, animal products (eggs, meat, dairy etc) as this can fuel the fire!

• Avoid spicy foods, alcohol, caffeine, dairy, fatty foods etc.

• Rest, rest and rest. Good chance to lay in bed and binge watch your favourite series 😊 but make sure you sleep too!

• Initially it is best to stop eating, then when you feel hungry gradually have small amounts of foods such as plain seeded crispbread, GRP recipe of Apple sauce (Plant Based Essentials), or eat aunripe banana. If relevant to your phase then a small bowl of cooked and cooled Basmati white rice will help.

• Wash bedding, pillowslips, towels and pyjamas etc. in hot soapy water and disinfect ALL surfaces (including door knobs and taps) with Voi OCD spray as the Norovirus particles can live on surfaces for about three days.

• Frequent hand washing with warm soapy water for at least 20-seconds, and dry hands thoroughly. Wet or damp hands can spread the virus.

• Spritz hands often when out with Voi Organic Hand Sanitizer, to keep you and others around you, safe.

• Stay away from other people e.g. work, school, uni, shopping centres or childcare -- until 48hrs AFTER symptoms have completely disappeared. Gastro spreads easily and you may put others in danger.

• Avoid pain medications such as Ibuprofen [Advil, Nurofen (NSAIDS)] as they can irritate your already irritated stomach.

• For severe cases - where medical/hospital treatment is required - you SHOULD take a Clinical Probiotic. Book a consult to get personal treatment.

• When you start to feel better…start with simple foods such as any smoothie, soup or stew.

Can Grounding Help Me?

Our modern-day western lifestyle has taken us away from direct skin connection with the Earth through footwear, high-rise buildings, and elevated beds. “The disconnection from the Earth may be an important, insidious, and overlooked contribution to physiological dysfunction and to the alarming global rise in non-communicable, inflammatory-related chronic diseases”.

In fact… “Accumulating experiences and research on earthing, or grounding, point to the emergence of a simple, natural, and accessible health strategy against chronic inflammation, warranting the serious attention of clinicians and researchers. The living matrix (or ground regulation or tissue tensegrity-matrix system), the very fabric of the body, appears to serve as one of our primary antioxidant defense systems”.

A summary of findings to date is that… “Grounding appears to improve sleep, normalize the day–night cortisol rhythm, reduce pain, reduce stress, shift the autonomic nervous system from sympathetic toward parasympathetic activation, increase heart rate variability, speed wound healing, and reduce blood viscosity.”

Now this is not a quick fix... and NOR should it be. It's about changing your lifestyle. Research shows that sleeping grounded for 8 weeks... with test subjects... normalised diurnal cortisol profiles, improved sleep with a decline in pain and stress levels. The research concluded that grounding (during sleep) yielded quantifiable changes in diurnal or circadian cortisol secretion levels that, in turn, resulted in changes in sleep, pain, and stress (anxiety, depression, and irritability).

"Grounding reduces or even prevents the cardinal signs of inflammation following injury: redness, heat, swelling, pain, and loss of function. Rapid resolution of painful chronic inflammation was confirmed in 20 case studies using medical infrared imaging"

Although I was introduced to the concept of ‘grounding’ in Japan in the 1990's, I was 26 and thought it was something that OLD people did. Those old people were about 40-yrs old and were my students. Now I am 57, I seriously laugh about how 'ageist' I was!!

During most of our time living in Japan, our beds (futons) were on the floor which were made from woven bamboo… Tatami mats. Our house, and old one, was built directly on the ground with no concrete pad. Little did we know that we were connected to the earth when we slept.

My Japanese friends also told me about ‘Forest bathing’ and while they didn’t know about the Gut microbiome, they had a good 'gut instinct' on how calming it was to the mind (and thus the gut!!)

You see Gut bacteria directly stimulate the enteric nervous system (controls blood flow, motor functions, mucous secretions, regulates the immune system and function of the endocrine system) via the Vagus nerve which is the body's communication highway.

But it is bi-directional. When the body is grounded and calm then the Vagus nerve also sends out messages back to the gut bacteria. And these microbes ... "Shape the architecture of sleep and stress reactivity of the hypothalamic-pituitary-adrenal axis. They influence memory, mood, and cognition and are clinically and therapeutically relevant to a range of disorders, including alcoholism, chronic fatigue syndrome, fibromyalgia, and restless legs syndrome".

AND...

"Multi-disciplinary research has revealed that electrically conductive contact of the human body with the surface of the Earth (grounding or earthing) produces intriguing effects on physiology and health. Such effects relate to inflammation, immune responses, wound healing, and prevention and treatment of chronic inflammatory and autoimmune diseases".

It costs NOTHING, is simple to do and could change your life!

NOTE: Do NOT expect a difference in a matter of days, weeks or a month... remember you have had this condition for years. A quick fix is a 'pill' which gives an immediate change to the body. A restoration of your body’s equilibrium and keeping that way, means changing the way you do things.

How to do…

MORNING TIME… As soon as you get out of bed, before your Lemon blend…

1. Take your shoes off, go outside and find a patch of earth with grass or soil (not concrete, or bricks, or paving etc)

2. Face the sun… CLOSE your eyes.

3. For 1-minute stand and do deep breathing while facing the sun.

4. When finished, go and have your Lemon blend. Do NOT pick up your mobile/cell phone.

NIGHT TIME… Before you have your warm shower/bath…

1. Take your shoes off, go outside and find a patch of earth with grass or soil (not concrete, or bricks, or paving etc)

2. Face the moon, or brightest star, or if you can’t find either just face the night time sky… CLOSE your eyes.

3. For 1-minute stand and do deep breathing while facing the night time sky.

4. When finished, have a warm shower/bath and get into your pyjamas and continue with your Optimal sleep practices.

DURING THE DAY…

Take the opportunity to get outside in nature as often as you can, during the day and night, and walk with bare feet directly on the earth's surface. When you go for your walk, if possible, take off your sneakers/runners and walk barefoot on the ground.

GROUNDING YOUR BED…

Look at your bed frame, mattress,  sheets, quilt and pillows to ascertain they are natural.

There are convoluted systems that consist of conductive carbon or silver threads woven into sheets but we do NOT recommend it. Much better to take multiple opportunities during the day to ground yourself. And you may even want to consider camping in your front/back yard from time to time! [230-232]

STRUGGLE… what does it mean, what should I do?

What does the word STRUGGLE mean?

…“To strive to achieve or attain something in the face of difficulty or resistance”

… “Have difficulty handling or coping with”

… “Make one's way with difficulty”

What does it mean in terms of the GRP? Well if ANY of the following SIGNS occur when doing ANYTHING with the GRP…

• Grappling with, battling with, wrestling with

• Putting off till later, for any reason

• Avoidance, for any reason

• Afraid/avoiding asking for help

• Getting or being overwhelmed

• Making excuses and/or finding reasons not to do, or delay

• Having difficulty with doing

• Trying to catch up later

• Going quite, avoiding communication

• Inability to manage your time

• Overriding your own needs to satisfy someone else’s needs (accommodating)

• Inability to stay on the GRP action i.e. flitting between actions/activities

• Forgetting to do something

• Taking longer, than designated time, to do an action

• Not completing prescribed actions in the time frame assigned

• Not being able to stick to the timings of your self-created ME Schedule

• Not ‘coping’ with what needs to be done

• Inability/unable to follow instructions/directions

THEN YOU ARE STRUGGLING!!

Struggle is NOT a judgement term, it’s a technical term.

Struggle does NOT indicate failure.

Reaching out when struggling and accepting help is the opposite of failure. It is the only way to succeed.

But make no mistake…

It is CRUCIAL to reach out immediately when struggling, so you can get SUPPORT and find solutions on HOW to move forward and do it all with EASE. To step over the 'struggle bump', rather than tripping over it, over and over again!

It is ALSO very IMPORTANT for us to know when you are struggling (with anything), because your behaviour IS part of your Microbiome… that is, your Brain-Gut axis.

“Alterations in gut microbial composition is associated with marked changes in behaviors relevant to mood, pain and cognition, establishing the critical importance of the bi-directional pathway of communication between the microbiota and the brain in health and disease”

“The Gut Microbiota majorly impacts cognitive function and fundamental behavior patterns”

“Microbiome diversity and the numbers present are linked with personality traits, including sociability and depressiveness”

“The microbiome plays a role in mental health by interacting with our nervous system and releasing molecules that make their way to the brain”

Thus your STRUGGLE tells us important information about the current state of your Microbiome. Information we need in-the-moment to treat you safely and effectively and get you the long-term results you came here for.

Understand YOU ARE NOT ALONE in your struggle.

Revealing your struggle shows STRENGTH!!

It says… “I am committed to getting healthy”

It says… “I want to succeed”

But guess what?

You WILL struggle with reaching out when struggling.

Why?

Because ‘emotions and ingrained thought patterns’ such as the following, will try and hold you back…

• Shame and embarrassment i.e. don’t want to admit it publicly

• See struggle as a failure

• A need to mask the struggles, so nobody will know

• Difficultly reaching out

• Feeling useless or helpless for asking for help

• New for me… “I am always the helper not the helpee”

• Feel incompetent that I can’t keep up

• My pride stops me from coming forward

• Feel like a bad student/patient/client

• Feel I am not good enough

• Feel embarrassed that I have put everything/everyone before me AGAIN

• Feel guilty

• What is wrong with me? These are such seemingly simple actions!

Do ANY of these resonate with you?

If they do, can you see how these ‘internal monologues’ just result in needlessly torturing yourself and unnecessarily complicating things for you?

When YOU remain silent and sit with these feelings, you will stay STUCK.

When you don’t reach out… you WILL remain on Struggle Street.

Remember… Struggling on your own is NOT a badge of honour!!

When YOU realise that these feelings are ALL perfectly normal, and that LEARNING new things and making CHANGE is naturally a struggle.

So what do you need to do?

Ask for advice in the next LIVE Q&A in the GRP Hub OR book a private consult.

How do I treat haemorrhoids naturally?

Haemorrhoids are essentially swollen veins around the rectum or anus (internal or external) that become dilated through pressure (alternating bowel movements, obesity, childbirth, straining and sitting on the toilet for too long) and can either bleed, become itchy, protrude or cause pain.

In treating Haemorrhoids

1. It is important to relieve the pain/aggravation with topical applications.

2. Resolve the underlying cause through diet and lifestyle changes.

Topical applications that can help relieve pain and aggravation are…

• Fill a shallow basin (or sit in the bath) with warm water for about 15-20 minutes. This is particularly helpful if doing straight after a bowel movement. Do as often as required.

• Fresh Aloe Vera applied topically can help soothe inflammation. Do not use a store-bought cream as it usually contains alcohol as a preservative. Get a fresh plant, cut open, and apply the gel to the affected area.

If you are straining to pass a bowel movement then increasing your fibre is essential - different types insoluble and soluble - which you are doing this on the GRP. These tips can also assist in softening stools…

• Every morning, on waking, have your LEMON BLEND then FOLLOW with another LARGE glass of warm water with 1-heaped teaspoon of Psyllium husk (not powder) mixed into it. After this it is ESSENTIAL that you drink a warm glass of water or herbal tea EVERY 30-minutes for at least 5-hrs.

• It is essential to be well hydrated. By softening stools, haemorrhoids will heal, and won’t be as aggravating/painful.

*NOTE: Any blood in stool should be investigated by a doctor to rule-out more-serious conditions or diseases.

Is it safe to use plastic?

The concern with so many different types of plastic, be soft or hard, is that they disrupt the endocrine system.

Plastics come under the heading of chemicals that are EDCs – ‘Endocrine Disrupting Chemicals’ – that are a class of molecules that interfere with hormone biosynthesis, metabolism, or action resulting in a deviation from normal homeostatic control or reproduction – namely the Endocrine system

The major glands of the endocrine system include the thyroid, parathyroid, hypothalamus, adrenals, pituitary, pancreas, ovaries, testes and pineal gland.

When plastics are broken, cut, heated, pitted or manipulated e.g. blending with plastic blender/food processor bowls, cooking with plastic utensils, storing hot or warm food in plastic containers...  plastic by-products are released, and these are what become Endocrine disruptors.

The Endocrine Society presented this scientific statement… “evidence that endocrine disruptors have effects on male and female reproduction, breast development and cancer, prostate cancer, neuroendocrinology, thyroid, metabolism and obesity, and cardiovascular endocrinology. Results from animal models, human clinical observations, and epidemiological studies converge to implicate EDCs as a significant concern to public health”

A spectrum of disorders throughout life, can be related to endocrine disruption… some of which are…

• Polycystic ovarian syndrome (PCOS)

• Premature ovarian failure, decreased ovarian reserve

• Reproductive tract anomalies

• Uterine fibroids

• Endometriosis

• Breast development

• Disturbed Lactation

• Breast Cancer

• Semen quality

• Male urogenital tract malformations

• Testicular cancer

• Prostate cancer

• Thyroid disruption - metabolism and growth

• Obesity

• Diabetes

• Early puberty

• Delayed puberty

Sadly, government guidelines don’t require manufacturers to provide toxicology data for substances used in plastics if ‘danger’ from human exposure to these ‘toxins’ falls below 0.5 parts per billion (ppb). Yet science reveals that these toxins build up and there lies the risk and endocrine disruption.

Stop using plastics now*! The critical concern with plastics is the potential lag between exposure to EDCs and the manifestation of a clinical disorder. In humans, this period may be years or decades.

Tips on how to replace, or better use, plastics….

• Use glass or metal containers. With glass you will likely have plastic lids, just ensure the lid is not put on when food is hot.

• Replace ‘unavoidable’ plastics, such as SodaStream bottles, yearly.

• Use silicone ice cube trays instead of plastic, and once frozen transfer to a non-plastic (or baking paper wrapped) container.

• For freezing, line plastic container (if freezer safe) with baking paper so that food doesn't come in contact with plastic. Freezing can cause plastics to deteriorate.

• Ensure food processors and blenders bowls are glass or metal.

• Use bamboo spatulas and utensils for cooking.

• Use silicone spatulas only for cold (slightly warm) food prep (see more info below in NOTES).

• Use beeswax or carnauba wax wraps to cover foods instead of cling/plastic wrap.

• Use a thermos or a glass keep cut for hot drinks/soups.

• Shop at bulk stores and use paper bags not plastic.

• IF purchasing a product in plastic, then do NOT store in plastic, instead transfer to a glass jar or bottle for pantry storage.

• Say NO to thermal receipts as they contain BPA and toxic chemicals that can linger in the body for more than a week (just for touching for 5-mins!!)..."Dermal absorption of BPA from thermal paper receipts shows excretion increased linearly for 2 days, and half the participants still had detectable urinary total BPA-d16 after 1 week"...."Proportions of free BPA-d16 in urine following dermal exposure were generally higher than following the dietary exposure"..." Compared to dietary BPA exposure, dermal absorption of BPA leads to prolonged exposure and may lead to higher proportions of unconjugated BPA in systemic circulation"

NOTES:

• BPA (bisphenol A) is a chemical added produce strong and durable plastic and is a well known Endocrine disruptor. BPA-free cans are the best choice however they have not been adequately researched to ensure absolute safety. However, if you limit to only BPA free cans only when needed, and you remove all other toxic inputs... then your healthy body and microbiome is more than equipped to safely remove any toxic by-products.

• Your level of exposure to endocrine disrupting chemicals is primarily dictated by your diet and lifestyle!

• Any ingested 'toxins' if limited are metabolised quickly by a healthy liver, with all the nutrients required for healthy liver detoxification.

• Don’t throw away plastic containers as they are a scourge on our environment, instead choose to use your current plastic containers for storage of frozen items (lined with baking paper) or use when taking lunch left-overs to work but do NOT put warm or hot food in them, nor reheat in them!

• Silicone is synthetic, often referred to as 'silicone rubber' due to its flexibility. While the manufacturing involves silicon extracts from silica (natural) it is mixed with other chemicals (non-petroleum) to make. It is deemed as relatively safe.

  • Being so flexible it is ideal for scraping the sides of bowls/jugs with cold or slightly warm ingredients e.g. frostings, raw chocolate (<40°C, <100°F). It is also ideal in ice-cube trays or popsicle molds as it remains stable even in freezing temperatures of minus 60°C (-140°F).

  • Even though it has a high heat resistance, it is NOT recommended to use in cooking, roasting or baking etc. because when heated over 200°C (392°F) it becomes harder and less stretchy and can become brittle and break down and more so with ingredients that have a high-fat content e.g. butter, coconut etc.

• And finally, it is clear that plastics are not only dangerous for our health, but they are also a serious problem for our planet.

What can I do to Reduce Pesticide Residue on Conventional Fruit & Veggies?

To minimize pesticide residue on produce, follow these tips…

• Eat a variety of fruits and vegetables to minimize the potential of increased exposure to a single pesticide.

• Thoroughly wash all produce (approx. 75% of pesticide residues are removed by cold water washing)

• Wash well under running water rather than soaking it in plain water.

• If soaking, fruit and vegetables add 1tsp. vinegar (white or ACV) to 1 litre of water. The acidity of the vinegar can disrupt the cell membrane of any lingering bacteria.

• Scrub firm fruits and vegetables with a brush. Nail brushes are ideal for this.

• Discard the outer layer of leafy vegetables, such as cabbage.

• Peel carrots and potatoes.

• Grains (it is always advisable to get Organic) but if you can't soak for 12-hrs in luke warm water, then drain and rinse thoroughly. You don't need to add vinegar, even though you may have heard it softens the grain making it easier to digest, there is actually no evidence supporting this.

You do not NEED Animal products

You may WANT it (for the taste or for other reasons) but the body does NOT require it for survival, or health.

We are NOT against animal products.  We do NOT believe in diets… we believe in HEALTH.

So first, let’s look at what nutrients meat provides. Here is the average nutrient composition (per 100g) of lean grass-fed beef, lamb, mutton or veal…

100g… Protein – 23g (all 9 essential amino acids), Fibre – 0g, Prebiotics – 0g, Omega 3’s – 45mg, Omega 6’s – 55mg, Fat – 3g, Saturated fat  – 1.2- 3.4g, Cholesterol – 55mg, B1/Thiamine – 0.16mg, B2/Riboflavin – 0.21mg, B3/Niacin – 10mg, B5/Pantothenic acid – 1mg, B6/Pyridoxine – 0.8mg, B12/Cobalamin – 2mcg, Vitamin A – 6mcg, Vitamin E – 0.4mg, Sodium – 60mg, Potassium – 350mg, Calcium – 6mg, Iron – 2mg, Zinc – 3mg, Magnesium – 28mg, Phosphorous – 220mg, Copper – 0.20mg, Selenium – 15mcg.

Just for comparison sake… to demonstrate you do not need meat for its nutrients, here is a comparison to LENTILS…

½ cup (100g)… Protein – 24g (all 9 essential amino acids), Fibre – 11g, Prebiotics – 13g, Resistant starch – 3.25g Omega 3’s – 240mg, Omega 6’s – 0.6mg, Fat – 3g, Saturated fat  – 0, Cholesterol – 0mg, B1/Thiamine – 0.87mg, B2/Riboflavin – 0.21mg, B3/Niacin – 2.6mg, B5/Pantothenic acid – 0.64mg, B6/Pyridoxine – 0.54mg, B9/Folate – 479mg B12/Cobalamin – 0mcg, Vitamin A – 2mcg, Vitamin E – 0.49mg, Sodium – 6mg, Potassium – 350mg, Calcium – 35mg, Iron – 6.5mg, Zinc – 3.3mg, Magnesium – 47mg, Phosphorous – 281mg, Copper – 0.20mg, Selenium – 6mcg PLUS Potassium – 677mg, Vitamin C – 4.5mg, Vitamin K – 5mcg and minor components of phytochemicals, such as flavonoid antioxidants.

It is important for you to understand that animal products are DEVOID of prebiotics and fibre, the KEY elements NEEDED for a healthy and robust Gut Microbiome.

Let’s take a look at closer look at animal products…

Processed meats… are classified as Group 1, carcinogenic to humans. That means there is evidence it causes cancer.

“Therefore, excessive consumption of processed meat can lead to intestinal dysbiosis and a high risk of CRC carcinogenesis by promoting the multiplication of NOC-producing bacteria”

Red meat… (Pork, Beef, Lamb) – is classified as Group 2A, probably carcinogenic to humans. Excessive consumption of red and/or processed meat has been associated with a higher risk of developing colorectal cancer. This is thought to be associated with the temperature cooking of meat which contributes to the formation of mutagenic compounds, the Heme iron that forms N-nitroso compounds and lipid peroxidation products in the digestive tract and the saturated fats. “Many of the products formed are genotoxic and can cause DNA damage and initiate carcinogenesis of colorectal cancer”. “Indeed, excessive consumption of red meat has a significant impact on the composition and function of the gut microbiota”. The risk of Colorectal (Bowel/Colon) cancer [CRC] was found to be…“increased by 16% for an additional 50 g/day of red and processed meat consumption and by 22% if consumption increased to 100 g/day. Rectal and colon cancers related deaths are estimated to be in 60% and 71.5% respectively in 2035, , making CRC a worldwide public health concern.”

“High intake of red meat may result in more absorption of haem iron, greater oxidative stress, and potential for DNA damage. The evidence that red meats and processed meats are a cause of colorectal cancer is convincing”

“Replacing total red meat with nuts and legumes, and dairy foods was each associated with a lower risk of T2D. Red meats intake was most strongly” (T2D = Type 2 Diabetes)

“Of major concern, as well, is the increasing incidence of cases and deaths in youth CRC pathophysiology is associated with multiple risk factors including diet, diabetes, obesity, lifestyle, genes, and specific diseases, such as Crohn’s disease, ulcerative colitis, and dysbiosis”

“Remarkably, the profiling of the gut microbiota communities with various diets in this investigation showed that administration of red meat diet for 8 weeks caused a reshaping of the intestinal bacteria composition towards an unhealthier microbial community. The red meat diet changed fecal microbiota content significantly by enriching harmful bacteria and/or depleting the beneficial ones”

“It has revealed that fiber and vegetablerich diets and physical activity may contribute to reduced incidences of many diseases. However, the consumptions of red and processed meat or alcoholic beverages are related to elevated incidences of many diseases, such as colon cancer, inflammatory bowel disease and cardiovascular disease”

“People who eat the most meat are also likely to eat the fewest fruits, vegetables, whole grains, and dietary fiber. Those foods and nutrients are able to modify the gastrointestinal microbiota, the commensal bacteria that plays in increasingly recognized role in human metabolism and maintenance of health”

And it’s NOT just the meat itself but what animals are being fed. A report put out by Meat and Livestock Australia stated they were looking into utilizing 'Molasses' in greater amounts (they are already using it they just want to use it more). It is used as an 'additive' to feed to cattle and "mask unpalatable feed elements" and to bring down the current cost of feed (Barley, Maize, Wheat) as Molasses is significantly cheaper. However, because of its thickness, Molasses is mixed with a chemical 'surfactant' to make it flow better and mix with feed. The reasoning by the meat industry to do such a thing is...

"Higher inclusion rates of molasses into rations may assist significant sectors of the feedlot industry financially, aiding long-term prosperity, and possibly underpinning an expanded industry".

We understand that it is a ‘business’ and it must be profitable, however it is important for you to understand what you are eating and the effects on your health.

Hormonal growth promotants are commonly used in pasture production systems to increase weight gain and reduce age of turnoff for cows, sheep etc. It is done to improve profit. Poor animals are now consuming more and more ‘processed foods’ – what do you think this does to their health? And if you’re eating THAT meat… your health? And again, NO fibre!

“Daily weight gain can be increased by 10-30%, feed conversion efficiency by 5-15% and carcase leanness by 5-8%. This can represent an economic benefit of $30-80 per head over untreated animals”

While indicated as ‘safe’ for the consumer (you)… you decide…

"Hormones from HGPs are released into the animal’s tissue from a pellet implanted under the skin in the animal’s ear. Pellets may be of two types—compressed or silicon rubber. Most HGPs products are compressed pellet implants. They are made in the same way as pharmaceutical tablets by compressing the ingredients (hormone in this case) with a carrier matrix. Hormone is released as the carrier matrix dissolves when exposed to body fluids. Cholesterol is now generally used as the matrix in HGPs as it is less soluble than the lactose previously used and so slows the rate of hormone release"  

Chemical compounds used in HGP implants in Australia are: Oestrogen (oestradiol-17ß, oestradiol benzoate), Zeranol, a xenobiotic non-steroid belonging to a class of compounds known as b-resorcylic lactones, Testosterone (testosterone propionate), Trenbolone acetate (TBA) – a synthetic androgen and Progesterone. Then there is the inclusion of chemicals and antibiotics given to animals that influence the health of our Microbiome…

“It’s also likely that preservatives and other chemicals in our food, as well as the antibiotics and chemicals that we feed our livestock, influence our microbiota”, says Salzman and, “All of these things probably have an impact on our colonization.”

CHICKEN... the belief that it is a ‘healthier’ choice is misguided. Chicken, even without the skin, is high in saturated fat and can raise cholesterol. Even organic chicken can be contaminated with harmful (faecal) bacteria. Research shows that they often harbor bacteria that is resistant to antibiotics. While each country is different in their ‘rules’ around feeding, America’s Food and Drug Administration [FDA] admitted that chickens are fed with arsenic, a highly poisonous chemical, as it assists with quicker weight gain and less feeding and boosts the pink colouring when raw. What are the ‘rules’ in your country? With the high turnover of chicken (approx. 50 million a day around the world) you know the sheer volume of production must have some drawbacks to the health of the chicken.

EGGS... Observational studies show inconclusive results – due to study designs – regarding the relationship between egg consumption and dietary cholesterol. If you decide to eat eggs, from time to time (post GRP), just realise you do NOT NEED it, for the protein or any other nutrient as they are all available in plants. What you need to focus on when it comes time to eat an egg is… What did the chicken eat? Was it grains, supplements, grass? ALSO… How was IT treated? Where was IT raised? Is it hormone free? Antibiotic free? Raised in a Biodynamic and/or Organic environment?

Research shows that…

“Eggs of the hens that foraged grasses had 23% more vitamin E than eggs of hens that foraged clover. Compared to eggs of the caged hens, pastured hens' eggs had twice as much vitamin E and long-chain omega-3 fats, 2.5-fold more total omega-3 fatty acids, and less than half the ratio of omega-6:omega-3 fatty acids. Vitamin A concentration was 38% higher in the pastured hens' eggs than in the caged hens' eggs, but total vitamin A per egg did not differ”

“A study comparing egg yolk n-3 fatty acids from pasture-raised to caged hens found that yolks from pasture-raised hens had 4.5 times more alpha-linolenic acid (ALA) and 2 times more eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) than yolks from caged hens”

DAIRY... Which includes Milk, Butter, Cream, Milk Kefir, Sour Cream, Yoghurt, Ice-cream, Custard, Milk Chocolate, Cheese (soft and hard) and Whey powder.

It is important for you to ascertain WHAT Steroids and Hormones were given to livestock? Often this is required to 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. The same applies for pigs, sheep and chickens. 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 use of antibiotics, anti-bacterial agents, anti-microbials and anti-fungals used on cows due to mastitis or infection.

While dairy is high in saturated fat as part of a healthy - wide variety whole food plant predominant eating style - it may have some health benefits. But beware… as it is hard to have just a ‘little’ bit of cheese as the Casein proteins, found in dairy, create an opioid peptide called ‘Casomorphin’, that when broken down with digestion, produce a feeling of euphoria which makes you want more – especially CHEESE which has a higher concentration of casein.

Also what’s important to look at is what OTHER ingredients are added to milk, butter, cheese etc.? And what is the sodium (salt) content? Cheeses like Haloumi & Feta have a whopping 1500mg of sodium per 100g (your day’s entire maximum allowed sodium intake) and Parmesan has 2600mg of sodium per 100g (almost double your day’s entire maximum allowed sodium intake). Other cheeses such as Camembert, Cheddar and Greek Style cheeses are approx. 600mg of sodium per 100g.

More and more research is emerging about Dairy and its role in both Health And Disease. A Japanese 2023 study showed… “Although the present study was an analysis of cross-sectional data of Japanese community-dwelling older adults, the results suggest that cheese intake is inversely associated with lower cognitive function even after adjusting for multiple confounding factors. In the future, a large-scale longitudinal analysis is needed to elucidate the causal relationship.”

Another study indicated… “in which older women with mild cognitive impairment consumed mature cheese for 3 months, and they reported a significant increase in brain-derived neurotrophic factor but no significant change in mini-mental state examination”

...There is a long way to go with research, and there are conflicting results from studies showing a detrimental effect through to a ‘some’ benefits effects…. “The results of analyses of the association between dairy product intake and cognitive function obtained via observational and/or intervention studies differ among studies.”

If you decide to drink milk, eat cheese, butter, yoghurt, kefir etc, from time to time (post GRP), just realise you do NOT NEED it, for the protein or any other nutrient as they are all available in plants. What you need to focus on when it comes time to having ‘dairy’ products is… What did the cow, sheep, goat eat? Was it grains, supplements, grass? ALSO… How was IT treated? Where was IT raised? Is it hormone free? Antibiotic free? Raised in a Biodynamic and/or Organic environment?

Studies indicate that organic milk (used for butter, cheese, yoghurt, kefir etc) …”Firstly, organic milk had a higher proportion of PUFA and n-3 FA, and this effect of farming system remained significant even after accounting for some potentially confounding management and nutritional factors in the analyses”

“Milk FA (fatty acid) composition is affected by farming system, with organic milk consistently having a higher proportion of PUFA (polyunsaturated fatty acids) and n-3 FA (omega 3), as well as a lower n-6:n-3 ratio”

FISH, SEAFOOD... Once thought of as the ‘healthier’ alternative to meat, chicken etc. unfortunately this is no longer the case. Please read on…

FOOD source…One of the biggest Atlantic Salmon Wild Fishery in Tasmania feed their fish the following… Wheat, soya derivatives, corn gluten, vegetable oils, meat and chicken meal, blood meal, poultry oil, fish meal, fish oil, trimmings from other fish species, vitamins and minerals. They are also given ‘astaxanthin’ which is used as a pigment to give Salmon its pinkish colour. In addition, antibiotics are routinely used if fish get infections or illnesses. According to Australia New Zealand Food Standards Code the Maximum Residue Limits of Antibiotics is 0.2 mg/kg. So, you are having a dose of second hand antibiotics every time you have a piece of farmed fish.

MICROPLASTICS... The incidence of microplastics in fish is startlingly high. A study where stool samples of people from eight countries were analysed and found every one contained microplastics – and in some cases – there were 20 microplastic particles per 10g of human faeces.  

“Polychlorinated biphenyls (PCBs), organic compounds previously used in plasticisers, adhesives, paints, and various oils, do not readily degrade. They are soluble in fat rather than water and thus accumulate in carnivorous fish such as Salmon and can be absorbed by people who eat these types of fish.”

Then there is the DISPOSAL OF UNUSED MEDICATIONS...  “The number of individuals who dispose of any unused medication in their possession by simply putting it into their everyday waste and sending it to landfill is eye watering. Many of these landfills leak their liquid waste directly into the ocean (or the water table): pharmaceuticals flushed down the toilet and sent to sewage treatment plants have the same fate. Combine this with the number of pharmaceutical companies and hospitals that are disposing of their excess medications incorrectly, and what you are left with is a truly global problem. These problems are not only restricted to the incorrect disposal of human pharmaceuticals… “veterinary pharmaceuticals and pharmaceuticals that are added to animal feeding operations also have routes back into the ocean during their disposal.”

Nuclear pollution – Japan, Fuku-shima, March 2011…  “More than 80 percent of the radioactivity from the damaged reactors ended up in the Pacific — far more than reached the ocean from Chernobyl or Three Mile Island"

Of this, a small fraction is currently on the seafloor — the rest was swept up by the Kuroshio current, a western Pacific version of the Gulfstream.  In 2015 they detected radioactive contamination from Fukushima along the coast near British Columbia and California. Further to this... the Fukushima plant is  considering the release of more than a million tonnes of water from the wrecked Fukushima nuclear plant - a move that has sparked anger among local fishing communities and countries in the region. This water will  still contain tritium, a naturally occurring radioactive form of hydrogen that is technically difficult to separate from water. Tritium has a radioactive half-life of 12.32 years. Tritiated water has a biological half-life in the human body of 7 to 14 days.  The effect and half-life on fish has yet to be investigated.

And then there are discarded pharmaceutical drugs in our oceans…

“Endless studies have identified trace pharmaceutical drugs in just about every body of water that’s nearby or used by humans. In addition to antidepressants, studies have found waters are contaminated with antibiotics, blood thinners, heart medications (ACE inhibitors, calcium-channel blockers, digoxin), hormones (estrogen, progesterone, testosterone) and even opioid painkillers.”

OIL SPILLS... Crude oil contains Polycyclic aromatic hydrocarbons (PAHs), known carcinogens and developmental toxicants that accumulate in marine animals. Crabs, lobsters (crayfish), prawns (shrimp), krill, mussels and oysters are especially likely to be contaminated because of reduced rates of biological clearance. In 2010, the BP oil spill contaminated one of the most productive fisheries in America. In 2011, off the coast of New Zealand 350 metric tons of heavy fuel oil spilled into the ocean. In 2018, of the French island of Corsica, two ships collided and left an oil spill stretching 4km long and several hundred metres wide. The fall-out from these types of spills (and there are more) last for decades in our oceans and contaminate fish.

This information is provided for you to make an informed choice POST GRP. Animal products are NOT used on the GRP because they do not provide any benefit to your Microbiome (Fibre/Prebiotics) AND every single macronutrient that is found in animal products (incl. fish) is available in plants. Except B12, Saturated fat and Cholesterol!!

POST GRP, if you decide to eat animal products, we want you to consider the following.  It is a choice only you can make however it is CRUCIAL that you put your FOOD DETECTIVE hat on and establish... is the answer – YES OR NO – to the following questions...

• Was it fed predominantly grains, instead of natural fresh grass (i.e. pulling it out of the soil)? (Not applicable to Marine life).

• Was that ground (with natural fresh grass) free from pesticides?

• Were preservatives/additives/emulsifiers added to its food? E.g. Molasses, Taste improvers? Chemicals? etc.

• Was it fed unnatural food e.g. Farmed fish being fed chicken pellets? etc.

• Was it fed ‘supplements’? If so, what were they?

• Were its living conditions unnatural and/or inhumane?

• Was it living in polluted, or exposed to unnatural, conditions?

• Did the soil it roamed, and fed on, contain pesticides/chemicals?

• Was it chemically or hormonally induced to grow quickly?

• Was it given ANY hormones?

• Did it receive antibiotic treatment?

• Was it exposed to ‘artificial’ treatments – unnatural interventions – to keep it healthy?

• Post-slaughter, was it processed to lengthen its shelf life, or heighten its visual appeal?

If you answered YES… Then you are damaging your Gut Microbiome and YOUR health.

If you answered NO… Then IF you wish to eat animal products then you should limit to a serving size of 50-80g, once or twice a week, and not let it reduce the amount of fibre on your plate.

*If you’re planning on eating exclusively whole food plant-based, or predominantly whole food plant-based, long term, then a yearly blood test for Total and Active B12 levels is needed to ascertain the dosing for a sublingual B12 supplementation.

Will I get enough Calcium without Dairy?

Another fallacy is that ‘only’ dairy can supply you with the Calcium you need. Just as previously explained with Protein - Whole, Plant-based Foods – provide the body with all it requires.

But nevertheless we worry about it due to the risk of Osteoporosis. Let me shed light on the subject of Calcium -- Sources -- Osteoporosis.

"Dairy products have been hypothesized to help prevent hip fracture because they are a significant source of calcium, proteins, and other bioactive nutrients beneficial for bone health. However, the effects of dairy products on hip fractures have not been established"

and... " total dairy products and cream was not significantly associated with hip fracture risk"

and.... "Osteoporosis is a multifactorial disorder in which nutrition plays a role but does not account for the totality of the problem"

and... "A possible explanation that has received little attention is that elevated metabolic acid production associated with a high animal protein diet might lead to chronic bone buffering and bone dissolution" 

but some evidence points to..."Milk yogurt may lower risk for hip fracture in older adults through mechanisms that are partially, but not entirely, attributable to effects on bone mineral density" [132, 133, 134]

CALCIUM is one of the most abundant minerals in the human body. 99% of Calcium is in our bones and teeth where it provides structure. It is also used for nerve and muscle function. Calcium is a mineral found in the soil and absorbed into the roots of plants. Animals absorb calcium by eating mineral-abundant plants. And guess what? This is how we absorb it too! Through plants.

While vegans have a lower Calcium intake than vegetarians and omnivores research reveal that vegans can attain calcium balance. [3]

A diet rich in Prebiotic foods, such as Galactooligosaccharides (GOS) (e.g. lentils and chickpeas) increase Calcium absorption. While improving numbers of beneficial Bifidobacteria which then in turn enhances and modulates the absorption of Calcium.

As with any vitamin or mineral, there are factors that REDUCE and INCREASE Calcium balance in the body.

Factors that REDUCE Calcium balance in the body are... 

• Medications: Can increase excretion of Calcium. Intake should be increased to counter the effects.

• Salt: Avoid adding ANY salt to meals as this increases the excretion of calcium.

• Too much Protein: As the body breaks down protein also increases the amount of calcium excreted in the urine.  Each gram of protein takes out 1mg of Calcium! High protein diets have dire health implications not just on Calcium levels but a range of other body organs. A 2017 study concluded... "detrimental associations between protein intake and bone health" [126]

• Phosphorous: Used as a preservative in many processed foods can inhibit calcium absorption.

• Alcohol: Inhibits the conversion of Vitamin D which in turn reduces the amount of Calcium absorption intake.

• Stress: Increases calcium excretion and reduces absorption.

• Lack of physical activity can result in weak and brittle bones. If you already have osteoporosis then you need to be careful about the type of physical activity you undertake. Here is a great exercise INFORMATION SHEET put out by Healthy Bones Australia (formerly Osteoporosis Australia, a national non-for-profit organisation)

• Caffeine: In tea or coffee increases urinary and faecal (stool) excretion of calcium. So keep your intake to 2 a day and not near meals.

• Dysbiosis: (microbial imbalance) and Intestinal Permeability (Leaky Gut) reduce calcium absorption. Fix your gut improve your Calcium absorption.

• Oxalates: are naturally occurring substances in foods. Early research in the 1990’s showed that oxalates reduce the absorption of Calcium however it was directly correlated with calcium intake. Further studies reveal that a normal calcium intake actually increases oxalate excretion and does not affect calcium levels.

Factors that INCREASE Calcium balance in the body are...

✅ A whole food plant based diet:  Acidifying constituents such as animal proteins (meat, poultry, dairy, fish, seafood etc.) may negatively affect calcium metabolism and accelerate bone resorption, thus representing an aggravating factor for osteoporosis. An acid-forming diet has been shown to increase urinary calcium excretion by 74% when compared with the base-forming diet. [122]

✅ Magnesium: From food sources. Magnesium is synergistic to Calcium meaning the two work hand in hand. Head to the Magnesium Fact info in this library.

✅ Vitamin D: Is the most IMPORTANT nutrient as it is required for the proper absorption of calcium. It can work to slow down and even reverse osteoporosis. The body CANNOT absorb calcium at all without some vitamin D. Get your Levels checked by your doctor. Do NOT take a supplement as low Vitamin D is a marker of inflammation in the body so you want to be able to monitor how inflammation levels go down. You can get adequate Vitamin D from a 10-min sun-bath daily. Lay in the sun, before 10am and after 3pm in Summer, or during the day in Winter, and expose areas of the body that don’t usually get any sun e.g. breasts, bottom, stomach, inside of arms, legs.

✅ Physical Activity: Osteoporosis Australia says it best… “Exercise is recognised as one of the most effective lifestyle strategies to help make bones as strong as possible, reducing the risk of fractures later in life. As well as improving or maintaining bone density, exercise increases the size. When ‘stress’ is not placed on bone, a decline in bone density can result. Exercise must be regular and ongoing to have a proper benefit”

Here are some examples of plant-based foods that contain ample amounts of Calcium however the list is exhaustive. Here is a snapshot…

Food / Qty / Calcium (Mg)

Kale (raw) / 2 cups / 201

Blackstrap molasses / 2 tbsp / 200

Chia seeds / 2 tbsp / 179

Collard greens / 2 cups / 167

Tahini / 2 tbsp / 126

Figs / 1 cup / 120

Amaranth (cooked) / 1 cup / 116

Soybeans / ½ cup / 1-0

Oatmeal / 50g / 100

Almond butter / 2 tbsp / 75

Bok Choy (cooked) / ½ cup / 75

Blackcurrants / ½ cup / 62

Fennel seed / 1 tbsp / 59

Chickpeas / ½ cup / 50

Baked beans / ½ cup / 50

Orange / 1 whole / 50

So, as you can see, there is no problem getting your calcium needs met 😉

IMPORTANT: Focusing on a single nutrient, to the exclusion of other vitally important nutrients, can lead to an ‘excess or depletion’ of other minerals/vitamins which can result in troubling and serious conditions later on.

This information is to put your mind at rest, so you know your Calcium requirements are being met. If you're still worried then please read THIS article I wrote as it goes into more detail.

NOTE about SUPPLEMENTING WITH CALCIUM...

• In addition the Cochrane reviews (A collection of high-quality, independent evidence to inform healthcare decision-making) concluded... “Calcium supplementation had a small positive effect on bone density and a trend towards reduction in vertebral fractures but concluded that it was unclear if calcium reduces the incidence of non-vertebral fractures” [4]

• More recently a 2005 research study revealed ... “findings do not support routine oral supplementation with calcium and vitamin D3, either alone or in combination, for the prevention of further fractures in previously mobile elderly people” [123]

• For MEN... “ intakes of dairy products, milk, low-fat milk, cheese, and total, dietary, and dairy calcium, but not supplemental or nondairy calcium, may increase total prostate cancer risk” [124]

• Recent research has shown a direct link to Calcium supplementation, or calcium + D supplementation, to an increased risk in Coronary Heart Disease among women before old age. Other studies reveal… “Gradual increases in dietary calcium intake above the first quintile in our female population were not associated with further reductions in fracture risk or osteoporosis” [125]

While the Recommended Dietary Intake (RDI) of Protein depends on your age, gender and specific health requirements/conditions and physical activity here is a general guide. This shows the milligrams(mg) required for a specific age group[4]

All Age/Mg req. daily. 0-6 mths. 210 mg. 7-12 mths. 270 mg. 1-3 yrs. 500mg. 4-8 yrs. 700mg
Male Age/Mg req. daily. 9-11 yrs. 1,000 mg. 12-18 yrs. 1,300mg. 19-70 yrs. 1,000mg. 70+ yrs. 1,300mg
Female Age/Mg req. daily. 9-11 yrs. 1,000 mg. 12-18 yrs. 1,300mg. 19-70 yrs. 1,300mg. 70+ yrs. 1,300mg
Pregnancy Age/Mg req. daily. 14-18 yrs. 1,300mg. 19-50 yrs. 1,000mg
Lactation Age/Mg req. daily. 14-18 yrs. 1,300mg. 19-50 yrs. 1,000mg

Will I get enough Omega 3’s If I Don’t Eat Fish/Seafood?

Yes. Yes and YES!

Omega 3’s - Alpha-Linolenic Acid (ALA) - are an essential fatty acids (others are Omega's 6, 7 and 9). They are called ESSENTIAL because they are necessary for health and cannot be produced by the body itself. Adults require 1 gram (0.035oz) of Omega 3’s a day and this is supplied adequately by including plant-based foods such as Dulse, Seaweeds, Walnuts, Flax, Hemp and Chia seeds.

To compare with fish/seafood… Atlantic Wild Salmon (200g) contains 3996mg of Omega 3’s. Flaxseed (¼ cup) contains 9581mg and Chia seeds (28g) contain 4915mg of Omega 3’s.

Of course fish/seafood is a source of Omega-3 fatty acids however there are harmful substances in fish/seafood that you want to avoid.  In fact the World Cancer Research Fund American Institute for Cancer Research's Food, Nutrition, Physical Activity, and the Prevention of Cancer: A Global Perspective document says..."Polychlorinated biphenyls (PCBs), organic compounds previously used in plasticisers, adhesives, paints, and various oils, do not readily degrade. They are soluble in fat rather than water and thus accumulate in carnivorous fish such as Salmon and can be absorbed by people who eat these types of fish. They also accumulate in human milk and can be passed to the infant during breastfeeding.” Not to mention their content of cholesterol, dioxins, mercury and saturated fat. Search 'fish' or 'seafood' in this Gut Health for more information.

While most plant-based Omega 3’s do not have a direct source of DHA and EPA, other than seaweed (100g serve provides about 100mg of EPA). Alpha-linolenic acid (ALA) is a plant-sourced short-chain omega-3 that is found in plants and must be converted by the body to DHA and EPA. In humans only 5% of ALA is converted to EPA and only about 0.5% to DHA. In fact the reason that Fish have Omega 3's is that they are simply the middle-point between Algae and Humans.

Research shows that maximal conversion of ALA to both EPA and DHA occurs with an omega-6 to omega-3 ratio of about 2:1. When following the GRP, and the lifestyle of predominantly plants with minimal processed foods, this can be achieved.

A diet rich in plant-source Omega-3’s can provide EPA and DHA by eating a range of fruit, vegetables, nuts, seeds and grains. If you are eating a range of plant foods, especially flax and chia seeds you will receive about 400-800mg of EPA and DHA.

There is no established Recommended Dietary Intake (RDI) for EPA and DHA however health professionals recommend approx. 650 mg per day of EPA and DHA and a minimum of 300mg of DHA/day during pregnancy and lactation. Interestingly, research reveals that approximately 10% of DHA is re-converted back to EPA. 

Food / Qty / Omega 3 (ALA) (mg)

Algae, Chlorella / 1 tsp / not determined

Algae, Dulse flakes / 1 tsp / not determined

Algae, Spirulina / 1 tsp / not determined

Seaweed, Wakame / 2 tbsp / 18

Beans, Kidney / 1 cup / 311

Beans, Black / 1 cup / 181

Beans, Lima / 1 cup / 112

Beans, Navy / 1 cup / 223

Beans, Pinto / 1 cup / 401

Beans, Chickpea / 1 cup / 45

Mung beans, sprouted / 1 cup / 16

Nuts, Almonds / ¼ cup / 1.5

Nuts, Brazil nuts / 4 nuts / 5.5

Nuts, Cashews / ¼ cup / 17

Nuts, Macadamia / ¼ cup / 69

Nuts, Pecans / ¼ cup / 278

Nuts, Pistachio / ¼ cup / 78

Nuts, Walnuts / ¼ cup / 2655

Seeds, Chia / ¼ cup / 4915

Seeds, Flaxseed / ¼ cup / 9581

Seeds, Hemp / ¼ cup / 9257

Seeds, Pumpkin / ½ cup / 125

Seeds, Sesame / ½ cup / 105

Seeds, Sunflower / ½ cup / 52

I’ve heard Vitamin B12 is only in Animal Products. Will I become Deficient on the GRP?

B12 is the one nutrient that cannot be obtained sufficiently from a plant-based diet. Over the course of the GRP your B12 levels may drop by 20%, but as these are tested prior to you starting we allow for a reduction without any harm to your health by keeping your levels well in range. Also, Vitamin B12 is stored in the liver for 3–5 years, along with other storage sites such as the kidneys and the adrenal glands. Therefore becoming deficient in 6-mths is highly unlikely.

Vitamin B12... also known as cobalamin, refers to a family of microbially (bacteria) synthesized compounds. It plays an essential role in the body with the development of mature red blood cells, nerve myelination (i.e. keeping the myelin sheath which wraps around fibres of a nerve cell, healthy and functioning well), making DNA and assisting with metabolic processes with specific enzymes (cofactors).

The most common route for getting B12 is through animals. Animals eat plants covered with dirt (bacteria) and it is synthesized in their meat. However, due to large scale animal production for the consumption of meat, more animals are being fed grains rather than pulling grass out of the ground and eating the soil with the dirt (bacteria).

Recent years studies show that animal products are now low in B12.  Even chickens do not peck in the dirt as they used to. In some cases, animals are eating grass but unfortunately, antibiotic treatments used on animals kills B12 producing bacteria in their gut (yes, animals get sick too, or sometimes antibiotic treatment is pre-emptive!). But even with eating products with B12, the absorption and assimilation of this vitamin are two different things... read on.

B12 deficiency is not just a ‘vegan’ nor ‘vegetarian' problem. In fact, many meat eaters have marginal vitamin B12 status not only due to reasons listed above but due to malabsorption. The extraction of B12 from meat and other animal foods is reliant on the action of acid and pepsin to digest the binding protein. If stomach acid production is low it can affect the release and uptake of B12. Other reasons for malabsorption is increasing age, with 10–30% of older people mal-absorbing food-bound vitamin B12.

For B12 to be absorbed by the body it needs Intrinsic factor, a protein secreted by the stomach, present in your gastric cells as well as in the stomach's mucous membrane. Intrinsic factor works by joining up with B12 in the stomach then taking it through to the small intestine where it can be absorbed into your bloodstream. Without intrinsic factor you CANNOT absorb B12 and it is just excreted in your faeces. In some cases, with autoimmune conditions, you may not be producing enough Intrinsic factor and hence B12 will be excreted in your faeces and you won't absorb it.

Reasons for low Intrinsic factor are...
▶️ Pernicious anaemia, thought to be an autoimmune disease. Generally signs and symptoms develop before the age of 5 years old however it can be picked up later in life as it can be associated with certain autoimmune (endocrine) diseases, hypoparathyroidism, Addison’s or Graves’ disease.
▶️ Medications -  Antacid medications (Proton pump inhibitors), Metformin, H2 blockers, Oral Contraceptive Pill etc. can result in a vitamin B12 deficiency as it inhibits the production of stomach acid, which is needed to release vitamin B12 from the food you eat.
▶️ Reduced stomach acid production, caused by gastric inflammation and also by eating too quickly.
▶️ In individuals over the age of 60, approx. 15%, poorly absorb Vitamin B12  due to inflammation in the digestive tract (atrophic gastritis).
▶️ Autoimmune conditions whereby the body’s immune system mistakenly attacks the stomach’s parietal cells that produce Instrinsic Factor.
▶️ Inflammatory Bowel Diseases (IBD) such as Ulcerative Colitis and Crohns can result in impaired release and production of Intrinsic Factor.
▶️ Small Intestinal Bacterial Overgrowth.
▶️ Dysbiosis, whereby beneficial bacteria — the ones that fix your stomach lining (parietal cells) — are not in enough numbers (diversity or function) to repair gut lining.
▶️ Eating too fast. B12 (cobalamin) needs gastric acid and pepsin for breakdown to then bind with a salivary R protein to get digested in the small intestine.
▶️ Gastric sleeve, removal of part of the stomach.
▶️ Large doses of Vitamin C may decrease absorption.
▶️ High heat when cooking may decrease absorption of B12 as it is sensitive to heat
▶️ Lap band surgery, where an adjustable band is placed at the top portion of the stomach.
▶️ Antibiotic treatment, decrease your body's absorption of B12.
▶️ Worms and parasites can damage the intestinal wall and reduce Intrinsic factor.
▶️ Pregnancy.
▶️ Pancreatic disease.
▶️ Alcoholism.
▶️ Nitrous oxide abuse

If you decide to eat plant-based long term, then a yearly blood test is recommended to test B12 levels. You need to request a blood test for BOTH…

• TOTAL B12: This measures both active and inactive forms of the vitamin B12. Vitamin B12 is bound to two proteins: Haptocorrin and Transcobalamin. When B12 is bound to Haptocorrin it is not taken up by cells for the body to use and is therefore an inactive form of B12 stored by the body.

• ACTIVE B12: (Holo TC) When B12 binds to Transcobalamin it is made available to cells for use in the body, hence being called active B12. It accounts for approx. 10-30% of B12 in the body, and is the best reflection of B12 to ascertain if you are normal, low or deficient.

"Measurement of total vitamin B12 suffers from some limitations, in particular, most of the cobalamin measured is that bound to HC.  A number of studies have been published to support that holoTC would be a better indicator of vitamin B12 status than total vitamin B12"

"It can be recommended that holoTC and total vitamin B12, alone and in combination, have almost equal diagnostic efficiency in screening/diagnosing vitamin B12 deficiency for the majority of patients"

If your B12 levels indicate, you are low or deficient (as ONLY can be determined by a blood test with Active B12 and Total B12) then arrange a consult to discuss what dosing and frequency of a Sublingual Vitamin B12 spray you require return to normal range based on your own individual levels and health status.

If you doctor suggests an injection, please do NOT proceed without consulting with Natalie first. The evidence derived from studies suggests that oral vitamin B12 daily is as effective as intramuscular administration (injection) and one of the largest studies documents that therapy with Sublingual B12 is even superior to the intramuscular administration (injection) route [144] In addition, an injection -- i.e. high dose of B12 -- acts as a sedative to the thyroid gland and can sedate and slow an already slow metabolism. Also B12 contains Cobalt, and when given in high doses (injection) interferes with Magnesium absorption and can result in fatigue.

Why Do I Need Water? And how much should I be drinking?

Water makes up approximately 65% of your body weight, you need to drink water daily to replace water lost due to body functions such as perspiration, breathing, urinating, and bowel motions. It is essential to keep your skin, hair and nails moisturized, it’s used to regulate your body temperature and heart rate, it transports nutrients around the body and helps the kidneys and liver break down toxins for elimination.

And for DIGESTION it is super important. The body uses 9 litres of water to keep digestion running smoothly. It's essential for peristalsis (movement of food in the intestines) and the dilution of Chyme (stomach contents) and for absorption of nutrients in the small intestine. That doesn't mean you have to drink 9 litres every time you eat a meal, but that's what your body sucks out of you to get digestion moving!  It is KEY to eliminating waste products.

Signs that you are dehydrated include... Yellow urine, Fatigue, Poor concentration, Constipation, Digestive Issues, Increased hunger, Headaches, Dry skin, Chapped lips, Saggy skin, Dizziness.

Signs that you are over-hydrated include... clear urine, Headaches,, Poor concentration, Disorientation, Swelling in Legs, Ankles & Feet, Muscle weakness, Fatigue/Drowsiness, Feeling Nauseous, Frequent urination, Unexplained 'shakiness'.

Things that Count Towards Water Intake ... You'll probably be happy to hear that black tea and/or coffee actually count towards water intake. But before you get too excited... a 2008 [156] study indicated that caffeine results in a mild increase of urine production so for every cup of coffee/tea drunk you’re probably only getting the benefit of half a cup or less of water. And remember this only counts if they are black!

Vegetable broths, some herbal teas, vegetable juices, smoothies, fruit and vegetables also count towards water intake but not the full one cup. Watery fruits and vegetables e.g. melons, oranges, grapefruit, tomatoes, lettuce, celery and cucumbers are over 90% water, so they count for more.

Things that Takes Away from Your Body’s Water Level... 

⛔️Alcohol… is a diuretic (increases urine output) and thus leads to dehydration. Every 100 mls (3.4 fl.oz) consumed results in an excretion of 160 mls of urine.
⚠️Some herbal teas, such as celery & parsley seed tea and dandelion leaf/root tea are diuretics which means that they expel more urine, so you’ll need to drink a little more water to make up for the loss.
⛔️ High protein diets are very dehydrating as more water is required to break down the nitrogen content of protein.
⛔️ Canned, packaged and processed foods are high in sugar and salt which reduce the body’s water levels significantly.

How Much Water Should I Be Drinking?... While there's never been a definitive answer given by science, a 2012 [157] recommendation, which is good STARTING POINT, is to drink 33.33 ml (1.12 fl.oz) for every 1kg (2.2lbs) of body weight.

Therefore, to calculate your recommended daily water intake... Times your weight __ kg x 33.33 ml (1.12 fl.oz) = This is what you should be drinking daily. Example... If you weigh 70 kg x 33.33ml = then you should be drinking 2,333ml/2.3 litres (78 fl.oz) daily. 

However, there is a cut-off point of 100kg (220 lbs.) You should NOT drink more than 3,333ml/3.3 litres (112 fl.oz) per day. IMPORTANT: As you progress through the GRP and your weight changes you will need to adjust your water intake!

Please be aware that water intake may need to increase at times based on factors such as...

• Increase of fibre in your diet

• Elimination of toxins, periods of die-off

• Gender

• Where you live, those living in warmer and humid climates tend to sweat more, which results in more fluid loss.

• Having a sauna

• Working or sleeping in an air-conditioned or heated room. Dry warm air, i.e. less humidity, results in a greater loss of body fluid.

• If you have a cold or flu

• If you are experiencing diarrhoea or vomiting

• Being pregnant or breast-feeding, additional fluids are needed to stay hydrated

• Illness or infection

• Medications

But HOW much?

The best way to ascertain whether you are drinking the right amount for your particular circumstances is to monitor the frequency and colour of your urine. Normal urinary frequency is approximately 7 times during a waking day (of about 14-16hrs) which means an average frequency of every 2 hrs. Urine colour should be a pale straw colour NOT clear.

Can You Drink Too Much Water? ... Absolutely!! You may think guzzling huge amounts of water (4, 5 or 6 litres a day) and having clear urine equates to 'healthy' and that you are 'flushing out toxins' but this is NOT the case.

You see, if you're drinking copious amounts of water, and an hour or two later your urine is clear, then it can indicate the water has just slipped right through you and is placing a 'load' on the internal mechanisms of the kidneys e.g. the filtration slits of the Bowman capsules' podocyte cells.

In fact, guzzling large amounts of water can create an electrolyte imbalance and can be dangerous. And don't be misled into thinking by drinking ALL this  water that you are 'flushing out toxins', because although urine does assist in transporting waste out of the body, it is NOT the only way, and having MORE does NOT improve or speed up in this process. Also, the ‘flushing out toxins' model is bogus as ‘toxins’ cannot be flushed out. There is a hugely complicated process in the kidneys, liver etc required to eliminate toxins. But certainly water HELPS.

In fact... 'Over-hydration' is NOT healthy, and it could actually spell trouble for you.

Our brain has a ‘thirst control centre’ that helps control our water intake.  Generally, when you drink too much water, your control centre kicks in and makes it arduous to drink any more – a sign you’ve had enough.

BUT… with those who constantly drink too much...  it can over-ride this control centre. When this happens, the body’s sodium levels drop and can cause ‘hyponatremia’ - this is where the body starts to retain the excess water and cells become 'water logged'. This can lead to dizziness, fatigue, lethargy and… even more thirst!!

And when combined with other factors such as stress, medications or heat the signal that causes the kidneys to excrete excess water is turned off. As you can imagine this can be dangerous. In fact, endurance athletes are advised to be strict with their water intake during a long run (marathon) due to the dangers of drinking too much fluid.

When Is The Best Time To Drink Water? ... There are SO many conflicting articles, right?

Some indicate that you should ALWAYS drink on an empty stomach, while others say drink ALL the time, others say DON'T drink when eating a meal as it dilutes gastric juices. So, which one is true? All of them have some truth.... Let me explain...

YES you should drink regularly because even if there is food in your stomach, or it is empty, there is still food in your digestive tract and it needs water to help it move through and improve absorption of nutrients.

YES you should drink small amounts regularly as your bladder is both  a sponge and a balloon. Please head to this section... I’m wee'ing (pee'ing) all the time, how can I stop this? ... for more info and video to explanation.

YES you should drink water on an EMPTY stomach especially after 6-8hrs of sleeping and no fluids because the body has become dehydrated. The optimal way to hydrate the body first thing in the morning is to drink your warm Lemon blend on an empty stomach as it passes through the digestive tract into the large intestine and enters your bloodstream fairly quickly.

But... Cold or Warm water??  There is no real evidence to show that either is good or bad, but according to Ayurvedic medicine, because the body is a steady 36.5–37.5 °C (97.7–99.5 °F),  drinking room temperature or warm water — or even warm water, has a positive effect on the digestive system. This is why your Lemon Blend plus another glass of water in the morning is so important.

In regard to the claim... 'Don't drink when eating a meal'... There are many unsubstantiated claims about drinking water with meals. Some believe it dilutes secretions of Hydrochloric acid (HCL) in the stomach or weakens digestive enzymes hampering digestion. There is no evidence of this.

Having a glass or two of filtered tap water before, during or after meals is fine and can assist the breakdown of food and absorption of nutrients. However, AVOID guzzling cups and cups of water while eating as it can leave you feeling bloated.

The optimal water consumption is in small amounts spread evenly throughout the day...

The TYPE of water you should you drink...  is filtered water. Research indicates that chemicals such as Chlorine and Fluoride can alter the symbiotic relationship with the gut microflora and can negatively affect health. Martin Blaser from the New York University School of Medicine states, “I know that chlorination of water impedes the spread of pathogens, but another thought is that it impedes the spread of commensals” [158] ,he explained Commensals are you own core beneficial bacteria.

AVOID... Carbonated water - e.g. SODA WATER as it has been shown to increase the hunger hormone 'Ghrelin' and result in weight gain. When Ghrelin is elevated, so is food intake [159]. So it is best to leave Soda Water for for special occasions and eating out.

AVOID... Alkaline water. You may think if you pump in alkaline water it’s a good thing... but keep in mind that overall body alkalinity isn’t a good thing. Alkalizing minerals can also accumulate in the body. Causing what we term as 'Alkalosis' which causes negative side effects. More details about this in this Gut Health library under the heading… Is ‘Alkaline’ water beneficial?

And P.S. The reason that so many people report that they have Increased Energy, Improved Digestion, Reduced Pain, Improved Sleep and much more while drinking Alkalised water is that they are now drinking a sh#t-load more water which naturally improves all of these things

Tips To Help You Drink Enough Water... Firstly... remember... a SLOW and STEADY approach to drinking water is the OPTIMAL way to hydrate the body (and you!)...

1. Start your day with sipping your Lemon blend, then follow with a large glass of warm water (350ml - 12 fl.oz). That's already 600ml done and dusted!!! and a great start to the day. Next set a timer on your phone to repeat every 30-mins during the day for No. 2...

2. The OPTIMUM way to hydrate the body is the 'STRETCH-DECOMPRESS-HYDRATE' method. To read WHY and HOW to do … Click HERE (which takes you to the GRP Hub) - read and comment on THAT post.

3. Attach drinking a glass of water (or herbal tea) to an action e.g. every time you go to the toilet drink a glass of water - I call this the Wee, Water, Wee method.

4. Wear 8 bracelets or 8 (loose) elastic bands on your arm. Every time you drink a (250ml/8.4fl.oz) glass of water move the bracelet/band to the other arm. Every time you look at your arm you’ll remember to drink. 8 x 250ml/8.4fl.oz a day = 2 litres (67 fl.oz) of water!!

5. Measure out how many mls/fl.oz your water bottle holds. For example if it holds 700ml (23.66 fl.oz) and you need to drink 2.1ltrs (71 fl.oz) a day then put 3 elastic bands around it. As you finish each water bottle, move up (or down) one of the elastic bands. That way you can monitor your water intake and not drink too much or too little.

6. There are apps for your phone that help you remember. ‘Waterlogged’ for iPhone or ‘Water your body’ for Android. But it is STILL easier to set your timer (see No.2)

7. Drink a glass of water while you’re making your coffee and tea, and then have another glass of water once you’ve finished drinking your coffee and tea.

8. Use a straw in your glass. Interestingly, we tend to drink more when using a straw!

9. Every time you wander around bored, looking at the fridge or pantry, have a glass of water.

10. If you sit at a desk all day, buy a 2-litre jug and fill it up at the beginning of the day and drink slowly throughout the day, also combining with snacks and meals.

11. Freeze the peel of lemon, oranges or limes and then pop them in your glass.

12. Ten minutes before a meal or snack, drink a glass of water then drink another glass during your meal.

What is the best type of water bottle to use?

Reusable water bottles are a must-have item so you can hydrate regularly anywhere, anytime! However, the type of reusable of water bottle you use is VERY important… here’s what to WATCH OUT FOR when purchasing…

1. Glass or stainless steel (18/8 food grade) water bottles are best. But if you’re prone to breaking things then avoid glass!! Do NOT use Aluminium bottles as they have a lining that breaks down over time. Do NOT use plastic!!! Read more in the GHL… Is it safe to use plastic?

2. Purchase a 500ml(16oz) to 750ml (25oz) sized bottle that you can re-fill often with fresh water. Do NOT buy a large 1-litre (or larger) bottle as they are not as portable and water can sit for too long in the bottle.

3. Ensure it has a wide-mouth so you can insert ice cubes if you wish. It also makes it easy to insert a bottle-brush for cleaning and there is enough airflow to ensure your bottle dries out after cleaning.

4. A screw-top lid is best. While you’ll have to screw off the lid each time you drink it avoids you coming in contact with any plastic. However ensure it has a silicone shield lid so your water never touches plastic. Do NOT drink from a straw or tube that it attached to a lid as it a breeding ground for bacteria. Bacteria from your saliva and from the warm humid environment in the tube/straw.

5. A handle on the lid is best as it makes it so easy to take anywhere!!

How can I relieve symptoms of a cold or flu?

Generally tell-tale signs of ‘something is not quite right’ arise before a cold or flu hits with full vengeance.

It could be a sore throat, tickly throat, cough, runny nose, stuffy nose, sneezing, sinus pain/heaviness, headache, lethargy etc.

What’s important to note is that you can alleviate symptoms significantly and reduce the severity and duration of a cold or flu NATURALLY by supporting and modulating your Immune System.

It is common to reach for a ‘quick fix’ so you can feel better quickly, however these ’quick fixes’ do nothing to assist your immune system… all they do is MASK the symptoms, so you think you’re better but in reality it’s just all bubbling under the surface.

The dangers of these ‘quick fixes’ is that they reduce beneficial bacteria diversity and impact their function, making you less-resistant to future viral disturbances… ultimate they reduce the strength of your immune system.

Its important to note that EVEN the healthiest person can get a cold or flu. There is a constant environmental bombardment of ‘clever viruses’ that you come in contact with. Your immune systems needs to meet these ‘viruses’, react and learn how to build a natural immunity. It does this by showing the tell-tale signs of ‘reacting’, this is normal.  It’s the severity and duration of your reaction that tells you how healthy your immune system is!

During a cold and flu, as your immune system mounts it’s defence, you will notice a lack of appetite, perhaps nausea, fever and an interruption in your sleep wake cycle. It is really important to keep up with all your Lifestyle prescription and reach out in the VC for advice on how to modify your Food prescription. You NEED to eat, but you can DRINK your way through a cold and flu with soups and smoothies for the phase you are in.

To naturally relieve cold and flu symptoms download this Cold and Flu Symptom Relief Fact Sheet which explains, in detail, NATURAL and IMMUNE SUPPORTIVE ways of relieving the severity and duration of symptoms.

Should I get the FLU Shot?

This is a personal decision but understand that even if you have a flu shot… you can still get the FLU because…

• You can catch the common cold – a rhinovirus – which is not influenza (flu). Your flu-shot only protects against influenza.

• You can have a ‘strain’ of influenza (flu) that was not the ‘strain’ included in the flu-shot you just had.

• You may already have the ‘influenza virus’ (flu) but not be symptomatic yet (i.e. you’ve exposed to the flu BEFORE your flu-shot)

The flu can be serious for the elderly, children, babies those with chronic health conditions and thus a flu shot can be about protection for them.

I have hay fever, what can I do to alleviate symptoms until my gut health improves?

Allergic diseases, such as hay fever, have dramatically increased in prevalence over the last few decades. Recent research points to a central role of the microbiome, which is highly influenced by multiple environmental and dietary factors.

It is well established that the microbiome can modulate the immune response, from cellular development to organ and tissue formation exerting its effects through multiple interactions with both the innate and acquired branches of the immune system. Associations have been found between the composition of the lung and gut microbiome and the risk of respiratory allergic disease development such as hay fever.

Dysbiosis – A microbial imbalance or impaired microbiota - directly impairs and alters the immune system response resulting in allergic diseases such as hay fever. This can drive seasonal or perennial

With approximately 80% of the Immune system located in the Gastrointestinal tract — and the Gut Microbiome being its teacher — poor gut health equals the Immune system being unmonitored and suffering with Hay fever.

To improve immune function, you need to improve your Gut Microbiome first. This does not happen suddenly happen in one or two months (after 10, 20 or more years of ill-health). While in 3-4 months you WILL see an improvement it will take 6-mths to start to see improvement.

The microbiome has been implicated in being a ‘therapeutical target’ for treating inflammatory diseases, such as hay fever. In fact… “… interventions with probiotics, prebiotics, and/or synbiotics seem promising for the development of a preventive therapy by restoring altered microbiome functionality”… This is what you are doing with the GRP.

Take inventory of not just your diet but the major disturber of your Microbiome - STRESS

Avoid taking supplements or anti-inflammatories. While they may offer temporary relief, they are just act as Band-Aid, masking symptoms. Instead implement natural treatments that help to reduce the allergic and inflammatory response. Click here to access natural and effective Hay Fever Treatment Options

Fish Oil Reduces Inflammation. True?

Here is the research findings about 🐟💊FISH OIL TABLETS  🐟💊 Read and then you decide.

It seems that during clinical trials ‘Fish Oil’ FAILS were frequent, but often underpublicized. The Risk and Prevention Study Collaborative Group released conclusive findings regarding fish oils [8]

🚫 Fish oil failed in all measures of Cardiovascular Disease (CVD) prevention—both primary and secondary. In fact, fish oil users had an “11-year-older” cardiovascular system as measured by arterial compliance population scans—more than a decade’s additional “hardening of the arteries” compared to their physical age.
🚫 Fish oil DHA content was shown to significantly INCREASE prostate cancer in men.
🚫 Fish oil EPA/DHA content FAILED to improve Macular degeneration.
🚫 Fish oil EPA/DHA content FAILED to help Alzheimer’s sufferers, even those with low DHA levels.
🚫 Fish oil taken in 'normal' amounts cause changes in cell membrane properties that impair oxygen transmission into and through the cell. Becoming an 'oxidant' rather than an 'antioxidant'.
🚫 Fish oil keep the membranes of FISH fluid in the cold frigid waters they live in - about zero degrees Celsius (32F). It sort of works as a biological 'anti-freeze' agent. But in humans with a body temperature of 37 degrees Celsius (98F) this same fish oil spontaneously becomes rancid. Explaining marine oil’s tremendous cancer causing potential in humans.
🚫As per above details, oxidation of marine oil’s EPA/DHA is inherently inflammatory. Inflammation is now seen as causal to cancer as it is to CVD: “The connection between inflammation and cancer has moved to center stage in the research arena” [9]

Ann Marie Navar, MD, PhD, a board-certified cardiologist who specializes in preventive cardiology said…"As a preventive cardiologist, I tell my patients that if they are taking fish oil to try to avoid heart disease, then they can stop taking it because it's not helping them. Their money would be better spent on something that will actually prevent a heart attack, like more fresh vegetables, their blood pressure or cholesterol medication, or a gym membership."

⚠️⚠️ CONCLUSION ⚠️⚠️ Marine/fish oil, in the dose often consumed, is harmful, possibly even more harmful than trans fats.

Isn't FISH Super Healthy to Eat?

I want you to read the following information and then YOU decide…

Unused Medications (human and veterinary) in our oceans...“The number of individuals who dispose of any unused medication in their possession by simply putting it into their everyday waste and sending it to landfill is eye watering. Many of these landfills leak their liquid waste directly into the ocean: pharmaceuticals flushed down the toilet and sent to sewage treatment plants have the same fate. Combine this with the number of pharmaceutical companies and hospitals that are disposing of their excess medications incorrectly, and what you are left with is a truly global problem. These problems are not only restricted to the incorrect disposal of human pharmaceuticals: veterinary pharmaceuticals and pharmaceuticals that are added to animal feeding operations also have routes back into the ocean during their disposal.” [17]

And then there’s Japan's Fukushima fall out in March 2011...“More than 80 percent of the radioactivity from the damaged reactors ended up in the Pacific — far more than reached the ocean from Chernobyl or Three Mile Island. Of this, a small fraction is currently on the seafloor — the rest was swept up by the Kuroshio current, a western Pacific version of the Gulf Stream, and carried out to sea where it mixed with (and was diluted by) the vast volume of the North Pacific. These materials, primarily two isotopes of cesium, only recently began to appear in the eastern Pacific: In 2015 we detected signs of radioactive contamination from Fukushima along the coast near British Columbia and California.” [18]. Now 12 years (2023) Japan is releasing the waste water, from the fallout, into the ocean gradually, that contains radioactive elements that cannot be removed because there is no technology to do it. Instead, the water is diluted. It presents a question that science cannot fully answer; that is, at very low levels of exposure, what can be counted as 'safe'?

And the Pharmaceutical drugs in our oceans...“Endless studies have identified trace pharmaceutical drugs in just about every body of water that’s nearby or used by humans. In addition to antidepressants, studies have found waters are contaminated with antibiotics, blood thinners, heart medications (ACE inhibitors, calcium-channel blockers, digoxin), hormones (estrogen, progesterone, testosterone) and even opioid painkillers.” [19]

And the Microplastics...More than 2.25 billion 'nurdles' were spilled into the ocean from a ship off the South African city of Durban in 2017. Now 7,862 km away, on Western Australia's south coast they have been washing up on the beaches. The University of Western Australia has now started a project to determine how many nurdles have washed up. So when you say... "Oh my fish/seafood is ok, it's pure, it's fresh, it's from clean waters"... I want you to think about these nurdles. The ocean is CONSTANTLY moving - what is dumped in one ocean, will end up in every other ocean.

Further evidence was found in 2018 where the stool samples of people from eight countries were analysed and it was found that every one contained microplastics – and in some cases – there were 20 microplastic particles per 10g of human faeces.

And more Waste in our Oceans... “Polychlorinated biphenyls (PCBs), organic compounds previously used in plasticisers, adhesives, paints, and various oils, do not readily degrade. They are soluble in fat rather than water and thus accumulate in carnivorous fish such as Salmon and can be absorbed by people who eat these types of fish.” [38].

Wild caught Atlantic Salmon… Is a ‘NAME’ that can be assigned to even ‘farmed fish’ as it is ‘technically’ caught in a natural environment i.e. ocean (ocean pens) and fed a a ‘natural’ diet i.e. a diet that has been approved by Government food regulatory bodies. Want to know what is ‘approved’ as fish food? Download this FEED sheet and read for yourself. Let me ask you… on what planet is wheat, soya derivatives, corn gluten, vegetable oils, meat, chicken and fish meal, blood meal, poultry oil, fish oil and preservatives constitute a ‘natural’ diet for a fish??? *Note: A handful of fisheries DO source Alaskan and Canadian Salmon - but these too can come from ‘farmed fisheries’ as there are very very few wild salmon as they are protected.

Vaccinated ‘farmed’ fish… Due to fish being kept in close living quarters to each other in pens they are far more susceptible to infectious diseases (viruses, bacteria or parasites). Fish are vaccinated, by injection, as a preventive measure. Fish are sedated then injected, but if fish are too small they are dipped in a bath of vaccine for 30 seconds.

In closing... a direct link has been established between the use of antibiotics in farmed fish/seafood and the emergence of antibiotic-resistant bacteria and their spread to humans.[57]

So what do you think now? Fish and Seafood isn't looking too healthy anymore right?

What’s your opinion on radioactivity and seaweed?

Contamination of seawater with radioactive particles - ‘Radioactive Cesium 134 & 137’ (C134 & C 137) - after the Fukushima Nuclear Power Plant disaster in 2011 was quite significant.

Basically, after the Fukushima 2011, C134 & C 137 levels rose 300-1000 fold, with the concentration varying considerably from seaweed species to species. In some seaweed species it was not detectable at all. Studies revealed, that by October 2011 (7mths later) levels had dropped significantly… 300–600 Bq/kg to 40–200 Bq/kg and by March 2013 (24 mths later) were in a range of 10–100 Bq/kg

It is thought that because seaweeds grow rapidly they turn over (and eradicate) radioactive substances quickly. Even though it is not known 'exactly' how. But what is clear that marine animals feed on seaweeds and do not have the same mechanisms to get rid of radioactive substances.

In fact radioactive particles bio-accumulate, known as Persistent Organic Pollutants, and are kept in the fat of the fish/seafood. Fish such as tuna can live up to 40yrs so they have a long exposure to seawater contaminants. Fish and seafood store the contaminants, then we eat the fish/seafood ☹

So let's say you eat seaweed from that area (where the studies were done around Japan) and it has 10–100 Bq per kg. That would mean that you would have to eat one kilogram of seaweed to be exposed to these amounts. If you eat 10 whole sheets of Nori seaweed, it is ONLY 25 grams!!! That’s less radioactive material than what is naturally present in the atmosphere or through dissolution in ground water.

But if you are concerned purchase Organic Seaweed. They are grown in pollution free environments and are tested for bacteria, radioactivity and heavy metal content..

It's a little embarrassing but I'd like to ask about my POO's - Can you give me some information?

You will need to get comfortable talking about POO, Faeces, Stool, No.2’s....whatever you want to call it. The reason is that it tells you so much about your health - especially digestive health. During the GRP you will be reporting about bowel movements so the sooner you get used to talking about it the better. But let's look at some basic information about WHAT IT IS. And then information about Frequency, Colour, Consistency and Smell will be addressed in each of the FAQ's after this one.

Poo is about 75% water, undigested food (fibre not utilised by bacteria), dead cells, dead blood cells, proteins, fats, salts, mucous, dead bacteria and some living bacteria. The body is set up to ingest food, utilise it and then excrete the waste along with what is listed above.

This is the physiological, functional, process of passing a stool…

1. When we think about or smell food, or food enters the stomach, it triggers the emptying of the stomach’s contents into the first part of the small intestine.

2. This stimulates mass movements in the large intestine (colon) which moves the faeces towards the rectum (anus). NOTE: Mass movements are giant contractions that strip an area of its contents.

3. When the rectum gets distended (gets bigger) stimulates further contractions moving the faeces towards the anus. This causes a relaxation of the internal muscles known as the ‘Internal anal sphincter’. NOTE: The rectum is the final section of the large intestine, terminating at the anus.

4. Messages are sent to the brain which sends a message to the ‘Defecation reflex centre’. You are then in charge of releasing the ‘External anal sphincter’ and going to the toilet to do a poo.

Steps 1-4 are happening all the time as, let’s face it, you are always eating and body is working to eliminate those meals and snacks -- thus it is common to have 3 stools a day.

I have very soft stools, sometimes watery stools, sometimes diarrhoea. What is happening? Is this normal?

The cause of Soft Stools or Diarrhoea is multi-factorial.

If it's an episode of 'soft watery poos' for a day or too, it can be a result of undigested food moving too fast and the intestines can’t absorb the water fast enough. This can be a result of eating too fast or eating while doing something else. It is nothing to worry about. Also, it is not uncommon when beginning to eat plant-based food and having a huge increase of fibre (which also has a high water content). It can also happen time to time when toxins are being released back into the bloodstream. The body needs to eliminate these 'dangerous' harmful toxins so it speeds up elimination - during this time your stools can be sticky, green, smelly, harder, softer or even covered with mucous. If it is transient it is certainly nothing to worry about.

After years of eating meat, dairy, pasta and processed foods etc. your gut can react when you start to load it up with so much FIBRE from fruits, veggies, seeds, oats etc. It can result in ‘unusual’ bowel movements that can see visiting the 'toilet' multiple times a day (hint: get some good reading material in the toilet to wile away the time).

The fibre you eat actually helps to absorbs water in the intestines which softens stools allowing them to move through easily to the rectum. So, it is not unusual that MORE fibre results in far more poos. This will settle after a few days*.

One of the reasons for loose stools is that once the food hits the large intestine, the partially undigested parts of the plant-based foods are there for your beneficial bacteria to break down and ferment - essentially eating this fibre. This can take 8-12hrs. However, when the numbers of beneficial bacteria are low, this amount of fibre there can overwhelm their ability to break it down and it is passes quickly through the bowels not giving enough time for water to be reabsorbed across the bowel wall and creating watery poos or diarrhoea.

As your Gut Microbiome improves - numbers and function - they will be able to ferment the undigested portion and bowel movements will become more regular. In fact, after even a few days clients remark, “I'm three days into the GRP and have pooped more than I have in the last three months!”

This is not unusual and nothing to worry about unless it turns into constant diarrhoea or is associated with pain. If that’s the case, then a Therapeutic Specific Strain Probiotic may be in order to support your own Gut Microbiome to manage the situation. The primary concern with constant loose stools is the possibility of dehydration.

Steps to Take...

• Ensure you are drinking a lot of water so that you don't become dehydrated... See detailed information in this Gut Health library under the heading…Why Do I Need Water? And how much should I be drinking?

• If feeling weak, you may be losing electrolytes so head to your Plant Based Essentials E-book and make your 'Electrolyte Delight' drink and follow the dosage instructions on the recipe.

• Add Seeded crispbread to breakfast, morning snack, lunch, afternoon snack and dinner to help BULK up stools.

• Add 1 heaped tablespoon of Psyllium Husks in a half a glass of warm water, stir really well and drink all at once. This works to 'stop things up' a little. Only do this ONCE a day maximum.

*If it continues for more than a few days, or is accompanied by pain, fever, blood or any other symptom seek immediate medical advice.

Frequent soft watery stools or diarrhoea could be...

• A symptom of an infection (gastroenteritis), which can be caused by: a virus – such as norovirus or rotavirus. bacteria – such as campylobacter, Clostridium difficile (C. difficile), Escherichia coli (E. coli), salmonella or shigella; these can all cause food poisoning.

• A symptom of Irritable Bowel Syndrome (IBS) or Inflammatory Bowel Disease (IBD).

• Frequent and severe diarrhoea could be a sign of intestinal disease or a functional bowel disorder and should be investigated immediately by a doctor.

I have very HARD stools. sometimes infrequent, sometimes constipated. What is happening? Is this normal?

Constipation is defined as less than 3 bowel movements a week. Infrequent stools also belong to this category and can include straining, a feeling of incomplete evacuation or abdominal pain.

This can be the result of a number of factors...

• Metabolic disorders

• IBS or IBD

• Neurological conditions such as MS or Parkinson’s etc.

• Mental health conditions e.g. depression, eating disorders, poor mood - can affect the same nerve pathways that control digestive function.

• Pharmaceuticals... medications (e.g. bowel motility is affected by anti-depressants), supplements (iron), protein powders etc.

• Structural reasons e.g. bowel obstruction.

• Lifestyle factors – Poor diet, Not enough movement, poor hydration.

• Diet... food that has little water content e.g. rice, pasta etc absorb water and can be dehydrating so it is essential to hydrate often.

• Unexpressed emotions e.g. anger, grief, feeling that 'life 'is unjust. Louise Hay, author of ‘You Can Heal Your Life’ talks about the connection between constipation and refusing to release old ideas or being stuck in the past. Her book is a great read with useful tips on how to create new thought patterns.

• Stress... when you are rushed, worried, overthink, frustrated etc. it initiates the stress response, which results in a release of hormones which inhibit digestive tract motility and secretions.

  • The colon has numerous goblet cells scattered along its length and their primary function is to manufacture and secrete mucus. Parasympathetic stimulation increases the secretory rate of the goblet cells. Sympathetic stimulation decreases the rate. Less mucous equates a non-lubricated faeces which not only affect the internal lining but exterior area as well, as it is 'dry' and not 'moist'.

The contractions that move faeces towards the anus must be coordinated with the RELAXATION of the internal anal sphincter. As it moves into the rectum it is AGAIN the Parasympathetic reflex which is responsible for most of the defecation reflex

If it is just transient... that is,  it happens for a short period of time, here and there during the GRP...  then it may be due to the following reasons...

• Implement Stress relief strategies... remember it is rarely one major event but a series of 'little' events, overthinking, worry etc. that cause a mole-hill to become a mountain!

• You're dehydrated. With SO much fibre on the GRP you really have to increase your water intake. Try adding a couple of glasses of sparkling water or soda water over the course of the day as it can help move things along. Be careful though as it can increase bloating. See detailed information in this Gut Health library under the heading…Why Do I Need Water? And how much should I be drinking?

• You're having plenty of fibre however adding in more Soluble Fibre can help to soften stools. Include Overnight oats and/or Oatmeal Medley for breakfast over a few days.

• Go for a slow-paced 30-45 minute walk. Movement can help.

• Have an espresso coffee (just one cup) as it can help to stimulate the bowel (do not do this if you have IBS or IBD). This should not be used as a regular 'method' to pass a bowel movement but a 'seldom' method.

• Have a day of smoothies. They are easily digestible, contain insolube and soluble fibre. Also drink water alongside them. Choose smoothies from the phase you are in.

• Massage the lower abdomen in a circular motion after a warm shower/bath.

If these simple steps don't relieve it then further medical investigation is required, it should NOT be left untreated.

What does the colour of my poo mean?

The colour of you poo is affected on a daily basis by what is excreted by the body and can change on a daily basis depending on what you eat, your health, stress, infections, dehydration etc.

Some examples why ‘poo’ has a certain colour …

• Brown... Includes dead blood cells and also Bile salts . Light brown to brown is what is considered to be 'in normal range' however it is important to note that when eating MORE plants (fruit and veggies) or more fats (nuts and seeds) the colour of your poo can lighten significantly and can even be ‘greenish’ at times.

• Yellow... If poo moves through the intestines too quickly or when you consume more fats it can be more of a ‘tan’ ‘yellowish’ colour. However, it is important to note that infections can result in yellowish poos so you should keep an eye on it.

• Dark Brown Black... Eating foods such as black licorice or blueberries can darken poo. Animal products such as beef and kangaroo give poo a darker hue.

• Black... Generally from iron supplements. Or if faeces spend too long in the bowel. A sign of inflammation.

• Red... Danger 🆘 Seek immediate medical assistance ASAP. Can be from haemorrhoids but should be checked. Having said that, if you have had a heap of beetroot it can cause poo to be blackish red, or even pink, and can freak you out!

• Green... Increased vegetable consumption. This is VERY common in the earlier phases where an increase in green veggies can make poo a greenish colour. Excess sugar consumption can also make poo green.

• Grey... When there isn’t enough bile produced. Bile is what is released by the gallbladder (liver) to break down fats. You should keep an eye on this.

So, as you can see there is a lot of factors that can influence the colour of your poo. If you're concerned it's best to book a consult.

My Poo smells bad, is that normal?

For faeces to ‘smell’ slightly unpleasant is considered to be in ‘normal range’. But if faeces have a strong putrid and foul smell, that is ongoing, then DO NOT ignore, further investigation by a doctor or specialist is required.

But a not so aromatic 😊 bad smell intermittently… is multi-causative. Here are some of the causes…

• An increase in Fats… From nuts*, seeds, coconut can from, time to time, smell if the body can’t digest all the fat i.e. your body may not produce enough lipase (fat-digesting enzyme) or bile salts. If that's the case these ‘fats’ are not broken down and may result in increased fat excretion and foul-smelling stools. Can also be an issue if the Gall Bladder has been removed. If this is accompanied by a ongoing oily bulky or floating stools and leakage, then further medical investigation is required. *Fat in the stool is greater when whole nuts are eaten, as opposed to nut milks or meals with nuts in them, as they are less well absorbed. Eat slowly, just a handful. Up to 2 handfuls, for those wanting to put on weight, but in divided doses.

• Medications... Detoxified by the liver and then excreted by the bowels may cause bad smelling stools. You may not have smelt them before due to the pungency of previous eating of processed foods or animal products. With those out of the picture, you may be smelling this. Some medications block the enzymes that digest fat which can result in smelly oily stools.

• Slow transit time... If you don't go to the toilet regularly for a bowel motion the food you ate is lingering in a warm, moist environment in the colon resulting in it smelling more. Regular = AT LEAST once a day. 2-3 times a day is ideal.

• Infections... Can result in foul-smelling stools. This can happen from contracting a virus, parasites or from eating contaminated food with E. coli or Salmonella. Often accompanied by other symptoms such as diarrhoea, fever, pain etc.

• Die off… Also known as the Herxheimer reaction (Jarisch-Herxheimer reaction). Toxins from dying pathogens (viruses, bacteria, parasites, candida, etc.) overwhelm the body’s abilities to clear them out. Not only causing symptoms but also affecting bowel movements. Stools can intermittently smell bad, really bad. But this should improve as you move through the GRP. If concerned, ask.

• An Increase in Insoluble fibre… With foods such as oats, lentils, psyllium husk, fruits and vegetables can result in a short period of ‘foul-smelling’ stools. The reason is that the insoluble fibre acts as a scrubbing brush ‘scouring’ the intestinal tract. It's a good thing though as it further generates the production of mucous that protects the colon wall and helps to move through foods – sort of like a lubricant.

• Types of fibre… Can increase faecal mass. For example, degradable fibres such as cabbage and apple can increase the number of bacteria excreted – more bacteria excreted more smell. “The effect a particular fibre has on colonic function therefore depends on its digestibility and thus its physical and chemical composition”. [1] Meaning that the ‘smell’ can change depending on what type of fibre you have eaten. Some vegetables contain more sulphur which can make stools smell more pungent almost like a ‘rotten egg’. Cruciferous vegetables are high in sulphur (bok choy, broccoli, cabbage, cauliflower, kale, kohlrabi, radish, watercress etc.) Also, garlic, onion, legumes.

• Characteristics of your UNIQUE Microbiome… Can result in having a completely different smell than someone else eating the exact same food. “The differing response of individuals to the same fibre source may relate to the characteristics of their colonic bacteria” [20]

• Malabsorption of food… Can cause food to be undigested and in the warm and moist environment of your colon can produce gases and a change to the colour, frequency and smell of stools. There are a number of reasons for malabsorption from simple reasons as eating too fast (not following Digestive Dominoes) or Food intolerances to starches, sugars, diary proteins or fats. Or the result of more serious conditions such as Coeliac disease, Bacterial overgrowth, Inflammatory bowel disease (IBD), Irritable Bowel Syndrome (IBS), Pancreatitis etc.

• Antibiotic treatment… Can result in foul-smelling stools as it disrupts beneficial bacteria colonies. Generally, this is restored after high-dose multi-strain therapeutic Probiotics, Saccharomyces boulardii (SB) a biotherapeutic probiotic agent and also feeding with a variety of fibre types to re-establish diversity, numbers and function.

• Serious medical conditions… Can cause foul-smelling stools so if it is ongoing and accompanied by fever, blood in stool, black stools, pale yellow stools, nausea, constipation or diarrhoea, pain in the chest or around the heart or even in the back between the shoulder blades or difficulty in swallowing immediate medical investigation is required.

• Supplements can increase sulphur levels…. Including but not limited to Omega 3’s, Garlic capsules, Magnesium supplements, N-acetyl cysteine (NAC)

Lots to digest I know (excuse the pun) but the message is that the ‘odour’ of your stools is multi-causative and if you’re getting an occasional stinky stool, don’t be worried. Your diet is changing dramatically, with a huge increase in fibre and this can have a short-term impact on stool ‘odour’ ‘frequency’ and ‘consistency’.

It is though, an important lesson - ALWAYS look at your faeces as they tell you SO much about your health.

So what IS a normal Poo?

While there is a range of what is considered to be in a 'healthy range' there is NO normal poo. Why? Because the excretion of poo is based WHAT you have been eating (fibre, protein, fats) , how many dead body and blood cells are excreted that day, mucous (from normal gastrointestinal lining and some from inflammation), dead bacteria (dying daily) and some living bacteria. And as you know this changes from day to day.

And not only are there THESE factors but other factors such as HOW you eat, hydration levels, stress levels etc. So many factors affect the consistency, colour, frequency and smell of poo. So you may go through times of firmer poos, then softer, then not formed, then fully formed, then greenish,  then small pieces, then sinking, then floating, then one long fully formed piece, then sticky, then.... you get the picture right. It changes daily. There is no NORMAL.

BUT having said that there is two extreme's that are NOT in normal range.   Constant daily watery diarrhoea like stools (and constant urgency ) or Constant hard small pellet like hard to pass stools (and constant straining) is not considered to be in normal range and is a sign that further investigation needs to be done.

But having 'poos' that change daily is TOTALLY normal and nothing to worry about.

I have Sticky Poos Is This Normal?

Ever noticed that your stool (poo) sometimes sticks to the side of the toilet bowl - Where it appears greasy and sticky? Well there are a few reasons this can happen…

• Too much fat in the diet - excess fat beyond what can be absorbed ends up in your stool, making greasy and sticky.

• Gluten intolerance (due to ‘too’ much) where you can’t properly digest the protein ‘gluten’.

• Lactose intolerance.

• And if going on for prolonged periods, and accompanied by abdominal cramps, bleeding or excessive gas, it can be a sign of inflammatory digestive disorders such as Crohn’s disease or Ulcerative Colitis.

The good news is that, if not chronic, it is easily fixed…

• Drink MORE water. See detailed information in this Gut Health library under the heading…Why Do I Need Water? And how much should I be drinking?

• Reduce the amount of fats you are consuming ESPECIALLY animal (saturated) fats.

I have quite a bit of flatulence and sometimes it really smells. Is this normal?

No matter what you call it - Fart, Frog, Bum Burp, Gas, Break Wind, Ass Acoustics - it is a bodily function that we ALL do. But sometimes it can be over the top, painful or just downright embarrassing. But for the most part, passing ‘gas’ is 'normal' with most people passing gas multiple times a day - you just don't know about it as it's not a common subject of discussion ;-)

Flatulence, whether 'smelly' or just 'gas' on its own is nothing to worry about, but if it’s accompanied by other frequent symptoms such as pain, spasms, unusual bowel movements, nausea, weight loss, blood in stools etc. then further medical investigation is required.

Also excessive or constant putrid gas can be a sign that that your Gut Microbiome is out of balance. It can resolve itself during the GRP as you restore the function and diversity of the Gut Microbiome. However, as it can be related to more serious conditions such as Inflammatory Bowel Disease (IBD) do not put off further medical investigation if it doesn't resolve.

There are reasons why from time to time you may have extra smelly gas, or more frequent. These are…

• You’ve eaten too fast and your digestive tract can’t break these foods down, so they hang around in your gut for longer and ferment, which can result in gas, sometimes smelly.

• You’ve been talking while eating and swallowed too much air.

• You’re drinking carbonated beverages such as Soda or Sparkling Mineral water.

• Drinking red wine. It contains naturally occurring sulphites (and sometimes some added). This can result in rotten-egg smelling gas.

• In the GRP you are increasing your fibre intake SIGNIFICANTLY. At times this can overwhelm your gut bacteria’s ability to break it down and can result in gas building up in the colon. Most foods won’t cause an odour however others result in the formation of sulphur-containing gases which can sometimes smell like a rotten egg.

• Your Microbiome is unique to you and you may possess certain types of gut flora that produce more gas or smellier gas.

• Beans, Legumes and Cruciferous veggies contain galacto-oligosaccharides (GOS). The gastro-intestinal tract lacks the enzyme needed to break down these sugars so relies on gut bacteria to do the job. If you lack the function and diversity in beneficial bacteria it will overwhelm its ability to break it down.  Try cutting down the portion of these by a third and test again. Over time you will get better at digesting. Also eat canned and rinsed legumes as they have lower levels of GOS than the dry, soaked and rinsed legumes.

• Cruciferous veggies, garlic and onion are rich in sulphur which can cause a rotten-egg smell type of gas. Sometimes the combination of these in meals over a couple of days can result in putrid gas, but it will pass.

• Cysteine is a protein (amino acid) that is sulphur-containing. It is essential for metabolism and detoxification however foods containing this protein can result in stinky hydrogen sulphide emissions.

• Some fruits aren’t always absorbed well by some, especially those higher in fructose like grapes or watermelon.  Therefore you may end up extra gassy whenever you eat them.

• Some medications are poorly metabolized and can cause excess gas.

• You have an infection.

• You have a food intolerance. But you would soon know this as it would happen over and over again with the same food. If you suspect this, then keep a food diary to track symptoms and then book a Consult.

But whatever type of gas, know that it is fine to hold it in for a SHORT amount of time (let’s say you have a meeting) but if you hold it in for a long time you’ll end up bloated and feeling very uncomfortable.

I suffer with PMDD, what can I do?

In extreme cases some women (3-8%) experience Premenstrual dysphoric disorder (PMDD), a severe and disabling condition that causes extreme mood shifts and sadness, irritability and anger, in addition to PMS symptoms such those listed above.

Many women think it is just 'bad luck' that they suffer from these symptoms - but this couldn't be further from the truth.

There is substantial evidence that these symptoms can be alleviated by addressing nutrition, and lifestyle factors such as movement, stress relief, sleep hygiene and environmental factors such as cleaning items, personal care products and medications [78] AND...  the health of your Gut Microbiome plays a huge role.

DYSBIOSIS (imbalance) in gut flora can lead to re-absorption of estrogen from the gastrointestinal tract back into the blood stream and play havoc with hormonal balance.

Here are some strategies to implement to improve your reproductive health and manage and alleviate symptoms...

First and foremost… Have a plan and be prepared... as it can take up to 6-mths to modulate hormones. If PAIN such as spasmodic dysmenorrhoea (pain &cramping) is an issue, then you will NEED to have the following steps in place to manage naturally…

• Raspberry Tea is a very effective uterine relaxant which helps to relieve premenstrual symptoms such as cramping and pain. Raspberry Tea’s phytonutrients help to improve the tone of uterine muscles which in turn helps reduce spasms associated with menstruation. As a bonus… it is high in non-haem iron. See suggested 'tea-cycling' routine in next two points.

• Rotate drinking organic Ginger THEN organic Chamomile THEN organic Fennel THEN Chai tea into the cycle at least 5-days prior to your period and during your period too. These teas are full of anti-inflammatory substances that inhibit Prostaglandins. Prostaglandins are made by cells in the endometrium of the uterus and are released during your period causing muscle contractions of the uterus, pain, and cramps. Or alternatively try a therapeutic dose, of VOI Organic Relaxation Blend Tea. Start drinking 7-days before period... Drink 2 cups of warm or cool tea a day.

• Headaches can happen 2-3 days prior to your period, due to the natural drop in oestrogen levels. To alleviate, or mitigate their occurrence, 5-days prior to your period increase your consumption of edamame, tofu, tempeh, flaxseeds, raw chocolate, sesame seeds, berries, and chickpeas. In addition, Vitamin D is essential for oestrogen biosynthesis so adequate levels must be maintained.

• Have 2 heat packs, or hot-water bottles, handy so you can apply them to your stomach and lower back in the first couple of days.

• Go for warming foods, soups and stews, and add heaps of fresh Turmeric, Ginger and Dill.  They have beneficial compounds that combat inflammation and help relieve pain.

• If weather permits, expose your belly to the sun for 10-15mins a day. Vitamin D reduces the production of Prostaglandins.

• Try some YouTube videos on gentle Yin Yoga as they can be really helpful during the first few days of your period.

• Massage your abdomen, in a circular motion, for 5-10mins using to relieve tension and relax the mind and body with Voi Organic Relaxation Blend Oil. It encourage blood flow and the essential oils in this mix are well known for helping to relieve tension and pain.

• Have an orgasm - either yourself or with a partner ;-) The endorphins can decrease the perception of pain through releasing endorphins and oxytocin. It also creates an amazing sense of calm and relaxation that eases the tension associated with pain.

• If period pain persists, please reach out as we can discuss the use of Clinically proven therapeutic probiotics.

✅ Stick to the principles of the GRP - whole foods, plant-based, zero or minimal processing.  The reasons are that the function of the reproductive organs is "highly regulated by the estrogen metabolizing functions of bacterial species contained within the GI" [81] These bacterial species process estrogens and release them back into circulation or excrete them through the kidneys or bowel. When estrabolome is altered (through stress, diet, environmental products) estrogen is either increased or decreased in circulation which can affect reproductive functions… “such as ovarian and endometrial cyclicity, pregnancy, infertility, infection and malignancy.” [81]

✅ Stress plays a role in the density, diversity and activity of gut bacteria and can result its effects can result in disturbances in the microbiome and recycling of estrogens and thus estrogenic potency. Stress also causes causes local and distant increases in inflammatory markers.

✅ Eat small meals, frequently to keep blood sugar levels stable.

✅ Practice Digestive Dominoes - to get the most out of your food and eliminate any possible factors such as bloating.

✅ Don't eat close to bedtime (leave at least 2-3hrs) between dinner and bedtime.

✅ Increase food sources of Magnesium - search in this Gut Health Library for a list of foods… Am I Getting Enough Magnesium? Note: Studies show no evidence of benefit using magnesium oxide supplements.

✅ Increase food sources of Calcium - search in this Gut Health Library for a list of foods… Will I get enough Calcium without Dairy? Note: Data supports the use of 'Calcium' for PMS [79][184]

✅ Chasteberry tea MAY be effective BUT it can also enhance progesterone production and aggravate spasmodic dysmenorrhoea (pain &cramping) so it is not the magic fix that many will have you believe. If trying, then ALWAYS use an organic tea (not supplement) as it is a better way to establish any issues. There is evidence that it has beneficial action in PMS. [80] People with tumours sensitive to oestrogen or progesterone should avoid using this herb until safety can be established. 

✅ Move often - sitting for long periods can exacerbate symptoms.

✅ Movement daily - especially Yin Yoga.

✅ Manage stress as it can alter the menstrual cycle and aggravates PMS symptoms. It is thought that the alterations are through the Hypothalamic-Pituitary-Adrenal (HPA) axis axis and the effects of stress on Gut Permeability and subsequent Dysbiosis.

✅ Choose uplifting activities that make you laugh ‘naturally’ e.g. watch a comedy on TV rather than a sad movie. Hang out with up-lifting friends or family.  Changes in estrogen and progesterone levels influence serotonin levels and Low levels of serotonin has been linked to low mood (sadness, crying spells), irritability and poor sleep.  Also increase food sources of Calcium as blood concentrations of Calcium are lower than normal in women with PMS. A relationship between intracellular calcium concentration and mood disorders in PMS has been demonstrated during the last 50 years.[184]

✅ Maintain a healthy weight - studies show that being 'underweight' can cause hyperactivity in the hypothalamic-pituitary-adrenal (HPA) axis and affect the Luteal phase.[100]
✅ Try Seed Cycling. Read more HERE
✅ Complimentary therapies such as Acupuncture or Dry needling can really help.

🚫 Avoid Caffeinated beverages – coffee, green tea and black tea – these ALL increase PMS !!
🚫 Avoid Alcohol.
🚫 Avoid Smoking/Vaping.
🚫 Avoid Saturated fats, Processed foods, Fizzy drinks
🚫 Avoid Exogenous estrogens, such as pesticides, chemical laden personal care and make-up products, plastic containers (never heat in plastic), cleaning chemicals.
🚫 Avoid strenuous physical activity.

Can you tell me about contraceptives?

Birth control... The Pill, Condoms, Spermicides, Diaphragms.. whatever form of contraceptive you decide on, it is important that you understand they ALL have a detrimental effect on your overall health, reproductive health and your Gut Microbiome.

Oral contraceptives (combined Oestrogen-progestogen) have been classified by the World Health Organisation (WHO) as Group 1 carcinogens. That means they are known to be carcinogenic to humans.

Even implants such as the Mirena that have been linked with infections, UTI’s and pelvic inflammatory disease (PID).

Regardless of the type, the detrimental effects of contraceptives on your health is staggering. Consistent and long-term use of contraceptives have shown clear associations with chronic illnesses such as Crohns disease, breast cancer and cardiovascular diseases.

The choice for a contraceptive is very personal however if you are looking for a NATURAL, SAFE, FREE and EFFECTIVE method or for more information about natural contraception, click HERE

My menstrual cycle has changed while on the GRP, is this normal?

There are many factors involved in cyclic changes in the menstrual cycle e.g. short or longer cycle, break-through bleeding (spotting), change in colour, change in flow (heavier or lighter), even missed periods (other than pregnancy).

These factors include stress (this is a huge factor), alcohol, smoking, endocrine disruption, personal care chemical load, chemical laden home-cleaning products, dramatic weight loss*, being underweight, endocrine disorders, age, over-exercise, peri-menopause, thyroid issues, infections or reproductive organ disease AND you guessed it... the Gut Microbiome.

*If weight loss is one of your goals and you think under-eating is the way to lose more weight, you are seriously mistaken!! By eating MORE super nutritious nutrient rich food you WILL lose weight safely. If you under-eat e.g. extreme dieting, it will affect your reproductive function, your cycle and your ongoing health.

The Gut Microbiome has an important function in regulating reproductive organs. While the microbial community of reproductive tissues are different from those in the gastrointestinal (GI) tract…” it is important to mention that the function of reproductive organs is highly regulated by the estrogen metabolizing functions of bacterial species contained within the GI”. [81]

The bacterial species in the GI tract have  ‘enzymatic activity’, that is, they help to process estrogen so it can be released back into circulation or excreted. These bacterial species are known as ‘estrabolome’.

When estrabolome is altered (through stress, diet etc) estrogen is either increased or decreased in circulation which can affect reproductive functions… “such as ovarian and endometrial cyclicity, pregnancy, infertility, infection and malignancy. Thus further confirming the importance of maintaining an overall “healthy” microbiome to achieve overall health.” [81]

As you go through the GRP, and your biome is finding its balance - function and diversity - it is not unusual to have shorter or longer cycles, break-through bleeding (spotting), change in colour, change in flow (heavier or lighter), even missed periods cycles.

However, if you are concerned, or you are experiencing any other symptoms or pain, you should seek advice from a health care professional specializing in this area.

My menstrual period is all over the place. Why is this happening?

Firstly, understand it is COMPLETELY natural to experience fluctuations in your cycle at various points in your life. Usually, the menstrual cycle is approx. 28-days however it can be as short as 18-days and as long as 40-days in some women, this is still considered to be normal acceptable range.

However, at certain times of a women’s life… puberty, pregnancy, postpartum, lactation, perimenopause, menopause… the menstrual cycle can change significantly due to altered hormone levels.

Both minor and major imbalances can cause fluctuations in one or more hormones, which result in altered menstrual cycles. Your body requires an exact level of hormones to function properly.

The production, storing and release of these hormones is a carefully orchestrated symphony by your Endocrine glands -- pineal gland, pituitary gland, pancreas, gonads (ovaries, testes), thyroid and parathyroid glands, hypothalamus and adrenal glands.

These glands are affected by both internal and external factors. And the resulting imbalance can result in a change in your menstrual cycle (short or longer cycle, break-through bleeding (spotting), change in colour, change in flow (heavier or lighter), even missed periods.

These internal and external factors are…

Medical conditions… Dysfunction of one or more of the glands due to Autoimmune diseases, Cancer, Pituitary Tumour or Abnormal development, Diabetes, Hyper/Hypoglycemia, Hyper/Hypothyroidism, Parathyroid dysfunction (the list is actually ‘sadly’ endless) can result in more or less of certain hormones being produced… the outcome being irregular, absent or lengthened cycles.

Under/Poor nutrition… Very Low-Calorie Diets, Low-fat diets, Yoyo dieting and substandard nutritional intake can cause the Hypothalamus to decrease GnRH secretion to levels so low that the menstrual cycle can stop or cause alterations in the production and release of hormones resulting in irregular, absent or lengthened cycles.

Eating disorders… Menstrual dysfunction is a common feature of all eating disorders and results in significant medical complications. Anorexia nervosa (AN) can cause the Hypothalamus to decrease GnRH secretion to levels so low that the menstrual cycle can stop (Secondary amenorrhea). Bulimia nervosa (BN) can have short-term effects on hormones with an absence of menstruation (occurs in 5-40%). But also, significant long-term effects such as oligomenorrhea (infrequent menstrual periods) and menstrual dysfunction which occurs in 37–64% of those with the disorder. In women with BN who have a prior history of AN, the prevalence of secondary amenorrhea is as high as 77%.

Hormone medications… Oral contraceptive pill, Hormonal intrauterine device (IUD), Hormone Replacement Therapy, Contraceptive injections and implants can result in irregular menstrual periods, changes to the duration and heaviness of periods, digestive issues (abdominal pain, increase in appetite, bloating), mood changes, breast tenderness and/or pain, muscle aches and pains.

Medications… Both prescription and non-prescription (over the counter) medications can affect the menstrual cycle e.g., Blood thinners (Aspirin), Nonsteroidal anti-inflammatory drugs (NSAIDs – Ibuprofen), Chemotherapy, Thyroid medications, Steroid medications, anti-depressants, sleeping tablets.

Obesity… Obese women especially those with increased abdominal circumference generally have multiple subtle alterations of hormones produced and released by endocrine glands. These alterations result in subnormal levels of Sex hormone-binding globulin (SHBG) and thus levels of free estradiol and free testosterone are significantly elevated. This can result in irregular or absent periods. This can be a vicious cycle of further (hormone driven) weight gain (due to the insulin resistance) and common signs of excessive body hair and acne.

Excessive exercise … has been associated with menstrual irregularities. Exercise-induced amenorrhea (lack of menstrual period) has an incidence of 5 to 25%, depending on the type and level of activity, and is due to hypothalamic dysfunction associated with a decrease in pulse frequency of GnRH, with ensuing low levels of LH, FSH, and estradiol hormones.  When combined with malnutrition and weight loss, exercise increases the likelihood of amenorrhea developing sooner and for a longer time. This often happens with elite athletes.

Chemical products (personal and home care), plastics, pesticides, herbicides… can significantly affect your endocrine system and the resulting fall-out can affect hormone production. Read more in this library…Is it safe to use plastic? AND… So, why is it so important to use SAFE, natural products for your body?

Stress… is a major endocrine disruptor resulting in irregular, absent and/or symptomatic menstrual periods. That’s because stress has an effect on the Gut Microbiome AND the production and modulation of hormones. The resulting ‘menstrual’ fall-out can take months to arise so you cannot often connect the two.

Remember ‘stress’ is not always a ‘huge event’ but a series of minor annoyances.

Stress increases the release of Cortisol, Adrenaline and Noradrenaline --- which ALL suppress the overarching hormone reproductive hormone, GnRH, which in turn causes a domino effect and then turns off luteinizing and follicle-stimulating hormones which in turn affects the release of Progesterone and Estrogen.

Infections and Illness… Can result in problems with menstruation. Infections such as Pelvic Inflammatory Disease (PID) can disrupt menstrual cycles.

So, as you can see there are a number of both internal and external factors that modulate your hormones. But the good news is that you have the power to change all of these!! [81, 217-224]

Any tips on how I can manage Peri-Menopausal and Menopausal Symptoms?

Menopause is the cessation of menstruation (menstrual period stops completely), which typically happens between the ages of 45 and 55. While some women may experience a sudden stop in their period, most women experience a gradual transition, several years before menopause, this is known as Peri-menopause.

During peri-menopause hormones start to fluctuate, and women begin to experience symptoms e.g. a change in flow (heavier or lighter), irregular cycles (shorter or longer) and other menopausal symptoms see below.

Menopause can also occur spontaneously due to:

• Surgery i.e. Hysterectomy.

• Radiation during ovarian or cervical cancers.

• Emotional shock.

• Physical trauma.

What Triggers Menopause? To understand Menopause, you need to understand the role of the ovaries. The ovaries produce a predetermined number of eggs (oocytes) and produce hormones, estrogen and progesterone, that govern ovulation and menstruation.  The Endocrine system also plays a role in the Reproductive system, and ovarian function, with the production of Follicle Stimulating Hormone (FSH) and Luteinising Hormone. As hormone levels start to diminish, and others rise, the ovary’s function is reduced and there is a decline in estrogen and progesterone production. As a result, the ovaries stop releasing eggs, menstruation stops, and a woman’s reproductive years cease.

This is the post-menopause years. There is an increased risk of conditions such as Obesity, Insulin resistance, Type II Diabetes, Abdominal fat, Metabolic Syndrome, Osteoporosis and Cardiovascular disease if the Gut Microbiome is not taken care of. The reasons being...

• The microbiome is central to estrogen metabolism and plays an important role to decrease the metabolic risk faced by menopausal women.

• The gut microbiota regulates estrogens through secretion of β-glucuronidase, an enzyme that deconjugates estrogens into their active forms. When this process is impaired through dysbiosis of gut microbiota, characterized by lower microbial diversity, the decrease in deconjugation results in a reduction of circulating estrogens.

• When the interaction between the gut microbiota and estrogen is altered due to a lack of estrogen, this relationship is restructured according to the new circumstances e.g. the body adjusts to the new norm.

• Obesity affects 65% of peri-menopausal and postmenopausal women and is associated with the onset of metabolic dysfunction and an increase in total fat mass and accumulation of abdominal fat which is THE CRITICAL factor in the development of insulin resistance, Type II diabetes and cardiovascular disease.

  • In addition, adipose tissue is NOT an inert fat, it is alive and synthesizes (makes) and stores hormones, one of them being estrogen. In fact adipose tissue is known as an "extremely active endocrine tissue". The more adipose tissue you have, the more estrogen made and stored. When adipose tissue dissipates (e.g. you lose weight - and this can fluctuate throughout the GRP)... hormones are released from adipose tissue break down. One of these, estrogen can result in a malfunction in thermoregulation (hot flushes). In addition to this fat-soluble vitamins and Persistent Organic Pollutants (see POPs) are released and enter the bloodstream which can result in issues with Liver detoxification (see ...Can you please explain the liver detoxification process?)

• The gut microbiota influences bone homeostasis.

• The gut microbiota can metabolize estrogen-like compounds found in soy foods and promote the growth of some specific beneficial bacteria and suppress pathogenic bacteria that are involved in inflammatory diseases.

• A healthy flourishing microbiota plays a large role in women’s health at the menopausal phase and microbiota modulation is key to preventing dysfunction.

• Studies support the hypothesis that estrogen supplementation affects the gut microbiome composition and estrogen metabolism. Activities of several bacteria taxa are altered by estrogen therapy including reduced levels of families of beneficial bacteria believed to have anti-inflammatory properties in humans.

• The use of hormone replacement is not indicated for all menopausal women and considering that probiotics and prebiotics can affect the dysfunction of bone, adipose tissue, oral and other tissues, such treatments can constitute an important therapeutic strategy.

SYMPTOMS - PHYSICAL AND PSYCHOLOGICAL…

Symptoms are caused by changing levels of hormone production in the body, principally the reduction of estrogen produced in the ovaries.

Symptoms can occur intermittently or frequently, from a few months to several years. Approximately 60% of women experience mild symptoms for a period of 4-8 years. 20% experience no symptoms while the remaining 20% experience severe symptoms.

The health of your Gut Microbiome and physical health play a HUGE role in the frequency, duration and severity of symptoms… therefore, you need to have a holistic view of your health and address nutrition, movement, caffeine intake, smoking, alcohol consumption, sleep hygiene and stress relief and management.

Symptoms may include…

• Hot flushes* – often accompanied by sweating, reddening of the skin or occasional cold shivers

• Aches and pains in joints and muscles

• Vaginal dryness, uncomfortable intercourse

• Loss of libido

• Skin texture changes i.e. dry skin

• Crawling feelings under the skin

• Sensitivity to touch

• Sore breasts

• Sleep disturbances, insomnia**

• Mood swings, irritability and anxiety**

• Forgetfulness, Poor Concentration

• Depression**

• Fatigue

• Weight gain – especially around the waist

• Urinary frequency

• Unwanted hair growth and/or thinning of hair

* The origin of hot flushes is not completely understood. It appears that reduced Estrogen levels affect the part of the brain that regulates the body’s temperature thermostat. Research shows that Stress, Anxiety, Processed Foods, Fatty Foods, Spicy Foods, Alcohol and excess weight (and even being under-weight) can influence the frequency and intensity of hot flushes and night sweats.

 **Low levels of Estrogen are associated with lower levels of Serotonin. Over 90% of Serotonin is in the Gastrointestinal Tract. 

**Low levels of Estrogen are directly associated with hot flushes. 

Managing the Change… 

First... view these changing reproductive years – and the final cessation of periods – positively. One chapter closes as a new chapter begins. Think of ALL the positives… No more periods, No more PMS, Sex without the fear of getting pregnant, Money saved on buying sanitary products YAY!!  Now you have $$ to spend on YOU 😊

Second... understand that health is not transient, it is ongoing, and even more care is required as you age. Think of your car. Brand new, it took very little maintenance. As it gets older, more maintenance is required for it to stay in tip-top condition and reduce the effects of wear and tear. Your body is the same.

Your Gut Microbiome Underpins Your Health…

As you’re learning, a healthy Gut Microbiome = Optimal Health. It is involved in so many of the body’s functions and hormone modulation is one of them.

A healthy Gut Microbiome regulates free Estrogen levels by secreting an enzyme ‘β-glucoronidas’ that breaks down estrogen, so it can be used in the body and reduce/eliminate peri-menopausal and menopausal symptoms. In addition, looking after your Gut Microbiome will assist in returning you to a healthy weight - weight management is KEY to reducing and/or eliminating many of the symptoms related to Menopause.

During the GRP you are supporting your body with plant-based foods that will do wonders for your Gut Microbiome HOWEVER if you do not address Stress relief, management and prevention... it will be like 10 steps forward and 9 steps (even 11-steps) back!!

Here are some ‘extra’ nutritional and lifestyle tweaks that may assist in further reducing symptoms.

Nutritional Tweaks

✅ Add foods containing ISOFLAVONES daily to your meals. Isoflavones are produced only by plants in the Leguminosae family i.e. legumes and beans. Isoflavones may act like estrogen in the body and may exert protective effects in menopausal women. Research [24] shows that including Isoflavone foods may…

• Reduce the chance of cardiovascular disease (CVD)

• Have protective mechanisms against Osteoporosis and Muscular fatigue.

• May play a role in the prevention of breast, endometrium and liver cancers.

• Reduce the frequency of hot flashes.

• Reduce central (abdominal) fat.

• Reduce circulating inflammatory markers.

Foods that have high amounts of isoflavones are listed here HOWEVER only eat if relevant to your phase

• Soy beans, organic*

• Raw unsalted peanuts, organic

• Chick peas, organic

• Lentils, organic

• Alfalfa sprouts

• Broad (fava) beans, organic

• Edamame

• Miso paste, organic

• Tempeh, organic

You can add these to your meals, include in soups, stews, salads or smoothies

*Soybeans MUST be Non-GMO and Organic.  Soy milk is NOT suitable in any shape or form as it is a concoction of water, vegetable oils, sugars, maltodextrins (processed from corn, rice, potato starch, or wheat), acidity regulators etc and only contains about 5% of Soy beans. Don’t drink it ever again!!

✅ Phyto-oestrogen rich foods. As they are structurally similar to oestradiol. The main class of Phyto-oestrogens are lignans. When lignans are consumed beneficial gut bacteria convert them to compounds that have weak estrogenic activity. Including these foods on a daily basis have been associated with reduced menopausal symptoms as well as a lower risk for breast cancer and cardiovascular disease.

• Flaxseeds are the richest dietary source of lignan precursors. Blitz in blender, ½ cup Flaxseeds, 2 tbsp Brazil nuts and 2tbsp. Sunflower seeds into a fine mix. Keep in fridge in a sealed jar. Top breakfasts with a 1-2 tbsp a day. Add to smoothies, smoothie bowls etc.

• Sesame seeds are a great source too. Sprinkle over salads daily.

• Raw unsalted nuts – make sure you have a handful a day. Mix them up and eat different types.

• Raw seeds - hemp, sesame, sunflower, pumpkin, chia etc. Sprinkle on meals.

• Cruciferous vegetables such as broccoli, brussels sprouts, cauliflower etc. are excellent and produce Indole-3 carbinols when broken down making them a great anti-inflammatory and antioxidant. Indole-3 carbinols also arres the proliferation of estrogen-dependent human
  breast cancer cells.

• When eating your two serves of fruit include strawberries, nectarines, pink grapefruit and cherries.

✅ Sage tea – drink often. Preliminary evidence shows it may help to decrease Hot flushes. Purchase an ORGANIC SAGE loose leaf tea as you don’t want the extra burden of herbicide/pesticide residue. You can also use fresh leaves. Directions: DRY: Add 1 heaped teaspoon to a small teapot. Steep for 10-mins then when warm, sip throughout the day. You can also have this cooled. FRESH LEAVES: Follow the directions above but add 3-4 fresh leaves.

✅ Wild Yams, Sweet Potato and Taro (Sato-imo) – although from different families – have similar properties. Wild Yam is a stand out as it is rich in ‘diosgenin’ a phyto-estrogen that modulates estrogen (oestradiol). It is difficult to source but you may find it at Asian grocers. Only eat if you have been given the ‘green light’ in the VC. Ensure you cook and cool (at least 24-hrs) then add to your 2 dinners a week.

🚫 Avoid hot and spicy foods as it can raise your core temperature which is not ideal when you have Hot flushes
🚫 Avoid caffeinated beverages – coffee, green tea, black tea, instead drink herbal teas and lots of water.
🚫 Avoid alcohol as it is vasodilatory and can trigger Hot flushes
🚫 Avoid Saturated fats, Processed foods, Fizzy drinks.

Lifestyle Tweaks…

✅ Use natural, organic and chemical free Voi Sensual Blend which acts as a vaginal oil as well as a lubricant. It provides long-lasting hydration and is ideal for soothing dry and sensitive vaginal tissues. It relieves vaginal dryness, discomfort during sex and its exotic essential oils are ignite passion and intimacy.
✅ If OVERWEIGHT reducing weight to healthy range is KEY to reducing and eliminating many menopausal symptoms. Studies show that if you hit menopause, with some or all of Metabolic Syndrome (obesity, high blood pressure, high blood triglycerides, low levels of HDL cholesterol and insulin resistance) then the prevalence of hot flashes are increased.

Obesity; especially increased central (waist) visceral fat can increase the predominance of hot flushes. Visceral fat is the deep abdominal fat that surrounds your organs and even thin people can have it.  This visceral fat releases ‘Visfatin’ an inflammatory compound which plays a role in vasomotor symptoms (Vasomotor symptoms are usually described as night sweats, hot flashes, and flushes). [25] [26]

In addition, this adipose (fat) tissue acts as an ‘insulator’ and may interfere with normal thermoregulatory* mechanisms of dissipating heat. [27] (*Thermoregulation - a process that allows your body to maintain its core temperature)

✅ If UNDERWEIGHT increasing weight to healthy range is KEY to reducing and eliminating many menopausal symptoms. The Journal of Clinical Endocrinology & Metabolism reported that individuals that are underweight are lacking the 'extragonadal' (outside of the ovaries) estrogen source e.g. androgens can be converted into estrogens from body fat. The study showed that "higher adiposity, BMI and waist circumference were associated with fewer physiologically-assessed hot flushes among older postmenopausal women with hot flushes" [84]

✅ Low intensity movement is essential. Follow your Movement Prescription for the Phase you are in. But with the 'walking' part... head to the swimming pool and walk in the water. It will keep you cool, especially in summer, and when carrying extra weight, puts less pressure on your joints.

Be sure use your RESISTANT BANDS as performing gentle movements with these can assist in…

• Minimizing bone loss and improves bone mineralization

• Decreases lipid levels

• Improves cardiovascular function and circulation

• Improves oxygen and nutrient utilization

• Improves stress handling ability

• Reduced risk of depression and anxiety often associated with the change

• Provides relief from hot flushes

Studies that confirm that… “Sedentary women had more severe menopausal symptoms, more depressive symptoms, anxiety and insomnia compared with non-sedentary women.” [28]

You ALSO need to undertake regular physical activity and eat well to reduce your waist circumference to a healthy range. Your health is at risk if your waist size more than 80cm (31.5”). Also, higher waist circumference may potentially exacerbate sleep disturbance. [29]

✅ Sleep with ice packs behind your neck. These can help to bring down core body temperature.
✅ Ensure you have organic bamboo or cotton sheets and a light quilt. Sleep in organic bamboo or cotton pyjamas or underwear.
✅ Dress in layers. A tank top, with a blouse, then a cardigan. This way you can take off layers as required.
✅ Spend 10-15 mins in the sun before 10am and after 3pm (without sunscreen) to increase Vitamin D levels. Work on exposing bottom, stomach, inside of arms etc. – areas that usually don’t get sun. There is some data to suggest a link between vitamin D and menopause-related symptoms. Vitamin D may protect against menopausal decline in serotonin, a neurotransmitter with known effects on thermoregulation, a factor in hot flashes [30]
✅ Avoid exogenous estrogens, such as pesticides, chemical laden personal care and make-up products, plastic containers (never heat in plastic), cleaning chemicals.
✅ Engage in activities such as meditation, yoga and FUN to help modulate moods, reduce stress and improve sleep. Many studies show stress and anxiety can influence the frequency and intensity of hot flushes. Stop smashing it at the gym!! This is counter-productive to your health.
✅ Complimentary therapies such as Acupuncture and Dry needling can really help.

Just in Closing…  ‘Menopause’ is often thought of as a medical condition, something that can be treated with a pill, powder, troche or hormone replacement therapy (HRT).  But these treatments just stop the ‘symptoms’ – all the underlying issues STILL exist. It’s like taking a pain-killer for a headache. The headache is actually still there, the pain pathways have just been severed and the underlying reasons why the headache happened, or may reoccur, still exist.

The key to managing menopause naturally is to overhaul your diet and lifestyle. 'Quick fixes' and ‘treatments’ can damage your health. In fact, studies show that taking estrogen replacement therapy for longer than five years can increase the risk of breast cancer by 40%. The percentage risk increases the longer it is taken. [31]

With the GRP you are armed with all the tools needed to improve your health. What extra steps are you going to take? P.S. This is a bit of a test to see if you have read to the end. Search in the GRP Hub… You CAN manage Menopause Naturally… then comment on how committed you are to work on ALL areas of your health to manage this transition!!

Iron deficiency, Iron supplementation. The facts

You get your bloods done and see there are lower levels of ferritin, conclude you are low in Iron and think the answer is to take an iron supplement to raise iron levels but this is NOT is this only NOT the answer but can perpetuate the cycle of low iron. Read on to find out why…

Make no mistake… IRON is an essential mineral for the body, it is responsible for oxygen transport in the blood and muscles, fatty acid metabolism and the maintenance of a healthy immune system. But the physiological workings of the body ONLY allows for 1-2mg of Iron to be absorbed at one time.

If you think taking an iron supplement (1 tablet = 70-100mg Iron) or getting an iron infusion (1000mg to 1600mg) is the answer… it’s not. It GREATLY exceeds the amount that can be absorbed and actually contributes to the cycle of low iron. Why? Because look at what happens to EXCESS iron?

• Evidence reveals an excess of unabsorbed iron results in undesirable side effects “at the intestinal host–microbiota interface” and can stimulate the growth of bacterial pathogens making them more virulent and can even exaggerate infection. [32] 

• As the body has NO method of excreting excess iron, it is stored in organs and joints. It can overload the liver and create other health problems such as arthritis, heart disease, diabetes, endocrine and even sexual dysfunction. [33] [34] [35]Adversely affect the gut microbiome, increasing pathogen abundance and causing intestinal inflammation.

• Excess iron can disrupt thyroid function… the ”Thyroid may be directly affected by iron storage in the gland as well as functionally altered due to iron accumulation occurring in the pituitary”

• Excess iron can affect ‘the islets of Langerhans’ … they are islands of endocrine cells scattered throughout the pancreas that are particularly vulnerable to iron. Iron accumulation can induce oxidative damage of pancreatic beta-cells. Beta cells are cells that make insulin, a hormone that controls the level of glucose (a type of sugar) in the blood. Damage to these cells can result in conditions such as hypoglycaemia or diabetes.

• May enhance the virulence of enteric pathogens, favouring colonisation and possibly the ability to adhere to and invade the epithelium

• Alter the gut microbiota composition, which mostly involves a decrease in Bifidobacteriaceae and Lactobacillaceae and an increase in coliforms/E. coli.

• Likely influences gut microbial metabolism (directly and/or via an altered microbial composition), which likely increases protein fermentation, resulting in the formation of toxic products and which may also affect beneficial carbohydrate metabolism.

• Iron deposition, from supplements, can result in chemical irritation of the Gastrointestinal mucosa and a greater frequency of adverse effects. 

IRON FROM FOOD…

Dietary iron constitutes one third of iron in the body. For very 10 mg of iron you consume only 1–2 mg is absorbed. There are two types of Dietary Iron...

• Haem iron - found mainly in animal sources*.

• Non-haem iron - found mainly in beans, legumes, nuts, seeds, grains and vegetables. (and just for the record…  Research shows that Iron deficiency is no more common among vegetarians than among meat-eaters)

*Haem promotes the formation of Nitroso compounds and also contains iron. Free iron can lead to production of free radicals therefore while it can be PART of a healthy diet it should not be the main part. In fact, scientific studies reveal… ”Whether there is an optimum quantity or frequency of flesh intake required to maintain or achieve a healthy iron status in adults remains unclear.”

IRON FROM YOUR GUT MICROBIOME

Two-thirds of the iron in the body is produced in red blood cells produced by Bone Marrow and it is your Gut Microbes that regulate and sustain this steady production of blood cells. So while dietary iron plays a role in maintaining iron levels, your Gut microbes play an even more important role. Therefore one of the best ways to improve iron absorption and iron production in the body is through repairing and restoring your gut health and improving the function of the gut microbiome through lifestyle changes and continued consumption of a variety of whole foods.

Accumulating evidence is pointing to the restoration and function of the Gut Microbiome and the role of iron in the body. Probiotic foods (kimchi, sauerkraut) assist in reducing intestinal permeability which can have a positive impact on iron levels. In fact by improving Short Chain Fatty Acid (SCFA) production through prebiotic and probiotic foods lowers the luminal pH and thus can inhibit the growth of pathogenic bacteria and may contribute to an increased solubility of luminal iron and other minerals -  "This in turn may enhance host mineral absorption, but also bacterial mineral uptake, from which both the host and bacteria could benefit". [32]

Factors that can lead to Iron deficiency and/or Iron deficiency anaemia are…

• Antibiotic use… depletes the intestinal microbiota. And second-hand antibiotic ingestion (animal products) the intestinal microbiota can be further depleted which can result in low iron stores. [34] [37]

• Nutritional deficiencies (mostly caused by lack of variety)

• Alcohol

• Stress

• Medications (pain killers, antacids, antihistamines etc),

• Gastric inflammation causing low stomach acid (achlorhydria). Iron requires an ‘acidic pH’ to facilitate its absorption. Studies show that repair of gastric function, and subsequent increase in stomach acid, shows a corresponding increase in the solubility and absorption of nonheme iron [206]

• Dysbiosis (imbalanced Gut Microbiome).

• Too much of ‘iron’ reducing foods, drinks or lifestyle choices (see next point for breakdown of contributing factors).

Factors that REDUCE Iron absorption in the body are:

🚫 Tea, as does coffee, inhibits Iron absorption so should be avoided completely if you have low iron. In a 2015 study [1] 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 they type of Tannin belongs to a far less harmful category. This doesn't mean Rooibos should be drunk exclusively or that there is no limit to the number of cups you can drink. Please have in moderation.

🚫 Another study [2] measure the effects of coffee and tea on absorption of nonheme 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.

🚫 Some herbs contain Tannins, some more than others. Therefore, if have consistently low iron levels, you should explore the 'amount' of these ‘herbs’ you are having either in a tincture or tea or other form. While the list is quite extensive here are some common herbs that contain tannins… Baical Skullcap, Bilberry, Black Cohosh, Cloves, Damiana, Gentian, Goldenrod, Grapeseed extract, Green tea, Matcha, Guarana, Raspberry leaf, Lavender, Lemon balm, Meadowsweet, Mullein, Psyllium, Rosemary, Sage, Slippery elm, Thyme, Turmeric &Valerian.

🚫 Mild to moderate alcohol consumption has been shown to increase the prevalence of iron overload. This can result in detrimental effects on your health. In addition, alcohol causes a “significant slowdown of the gastric evacuation of the solid meal, the delay being the more potent, the greater was the concentration of ethanol”. Alcoholic beverages are known to have an inhibitory effect upon the meal-stimulated gallbladder emptying, the magnitude of which increases with beer first, then red wine and then whisky. There is no known safe level of alcohol consumption [164-166]

🚫 Turmeric has been shown to bind to ferric iron in the gut and may cause iron deficiency. Turmeric is known to inhibit iron absorption by 20%-90% in humans, reducing iron absorption in a dose-dependent manner. While inclusion of Turmeric in meals, Turmeric in Super-Elixir and Turmeric latte are not an issue if rotated with other spices, drinks and blends e.g. Don’t have a Turmeric latte every day. Have the Super-Elixir when required but not as a continual drink.

🚫 Studies reveal that intensive exercise induced Iron Deficiency Anaemia through oxidative stress, blood loss in the gastrointestinal and urinary tracts caused by reduced visceral circulation during excessive or endurance physical activity and sequestration of iron through the induction of an inflammatory response during increased physical activity. Over exercise… particularly high intensity and endurance types, increases iron losses by as much as 70% when compared to sedentary populations. Loss is due to heavy sweating, as well as increased blood loss in the urine and Gastrointestinal tract, and the quicker break down of red blood cells. In addition, the mechanical force of a the foot hitting the ground can increase the destruction of red blood cells in the feet, leading to a shorter red blood cell life span. “Iron deficiency is common in athletes involved in endurance sport, with the prevalence as high as 28% (compared to 11% in the general female population).Around 10–15% of athletes with iron deficiency do have a mild form of anaemia”[160]

🚫 Stress has been demonstrated to reduce serum iron levels and prolonged stress ‘pure psychological stress’ was shown to significantly decrease serum iron and bone marrow levels compared with the controls and ‘erythropoiesis’ (the development to mature red blood cells) was significantly inhibited… “serum iron level was decreased after 3-days repeated psychological stress exposure before the decline of red cell count and hemoglobin”… “Psychological Stressors lead to the decreased iron absorption and iron redistribution in body induced the decreased serum iron and bone marrow iron and inhibited the synthesis of hemoglobin (Hb) and erythropoiesis”. [210]

⚠️ Grains, beans, legumes, nuts and seeds contain Phytates. Phytic acid is essentially tightly bound phosphorous in the outer layer of the seed which stops it from germinating. Phytates are nature’s way of ‘preserving’, making them fresh for germination and to protecting them from insects. Too many Phytates can work as anti-nutrients as they bind to minerals in the body (e.g. magnesium, calcium, iron, zinc) and may inhibit enzymes. Soaking, sprouting and/or cooking reduces the amount of Phytates making them more easily digestible. Soy protein isolates has been observed as major inhibitory factor of iron absorption and thus should be minimally consumed. You will notice that in the GRP, the inclusion of Soy in recipes is minimal.

However, you should NOT be worried about the amount of phytate consumption on the GRP but rather be mindful of the role they MAY have played prior to the GRP and low iron or iron deficiency. This information is not intended to scare you away from foods containing phytic acid. It is to highlight that, as with any food, eat in moderation. Phytic acid, like most plant compounds, play a role in your health. Also note…

• The percentage of phytic acid in foods is minimal, between 1–5%.

• Phytic acid is higher when grown with high-phosphate fertilizers than when grown in natural compost e.g. organic.

• Has a potent antioxidant function…”Dietary phytic acid may lower the incidence of colonic cancer and protect against other inflammatory bowel diseases” [161-163]

⚠️ Beta-carotene enables the body to produce vitamin A and can be found abundantly in plants. You can identify them easily as they contribute to a plant’s colour from yellow to red pigments. While vitamin A does not significantly increase iron absorption beta-carotene significantly increased the absorption. Beta-carotene can over-come the inhibitory effects of phytates and tannins in foods and is an excellent antioxidant. You should ALWAYS obtain from whole foods and not supplements as supplementation has been shown to cause liver problems and may enhance the progression of some cancers.

🚫 Minerals such as Calcium, Zinc, Magnesium and Copper compete with iron for absorption, indicating the importance of having a varied diet and NOT taking supplements. Studies reveal that calcium may interfere with dietary iron absorption and ‘added’ calcium may even induce iron deficiency by altering the expression and/or functionality of iron transport proteins and thereby downregulating iron transport into the cell. The inhibitory effect of calcium on iron absorption is situated within the intestinal mucosal cells with research revealing that the addition of milk, milkshake or cheese to common meals such as pizza or hamburger meals reduced iron absorption by 50-60%.

🚫 In vitro studies show that iron absorption can be inhibited by magnesium supplementation i.e. magnesium oxide/magnesium carbonate. Magnesium supplementation is widely used, and is also found in over-the-counter drugs such as laxatives and antacids. [169-170]

Plant based foods with adequate amounts of non-haem iron…

Food / Qty / Iron (mg)

Cacao powder / 85g / 10

Cashews / 1 cup / 8.2

Spinach (cooked) / 1 cup / 6.4

Almonds/ 1 cup / 5.3

Prunes / 1 cup / 5

Macadamias / 1 cup / 5

Pistachios / 1 cup / 5

Sesame seeds / 1 tbsp /4.2

Lentils (cooked) / ½ cup / 3.3

Chickpeas (cooked) / ½ cup / 2.4

Lima beans (cooked) / ½ cup / 2.3

Blackstrap molasses / 2tsp / 2.3

Kidney beans (cooked) / ½ cup / 2.2

Navy beans (cooked) / ½ cup / 2.2

Tofu / 70g / 2.1

Pumpkin / 1 cup / 2.1

Swiss Chard (cooked) / ½ cup / 2

Quinoa (cooked) / ½ cup / 1.4

So, as you can see, no problem getting your Iron needs met on a plant-based diet.

IMPORTANT: Focusing on a single nutrient, to the exclusion of all of the other vitally important nutrients, can lead to an ‘excess or depletion’ of other minerals which can result in troubling and serious conditions later on. This information is to put your mind at rest, so you know your Iron requirements are being met.

But if you are CURRENTLY low in iron or have a propensity for low iron, until you improve your Gut Microbiome, it is important to incorporate factors that BOOST absorption and ELIMINATE those that REDUCE absorption.

Factors that BOOST Iron absorption in the body are: Vitamin C (abundant in plants and can increase absorption up to six-fold), Slight steaming of some vegetables e.g. broccoli’s iron absorption rises from 6% to 30% when slightly cooked.

While the Recommended Dietary Intake (RDI) of Iron depends on your age, gender and specific health requirements/conditions, here is a general guide. [4]

Children Age/Mg req. daily. 7-12 mths. 11 mg. 1-3 yrs. 9 mg. 4-8 yrs. 10 mg
Male Age/Mg req. daily. 9-13 yrs. 8 mg. 14-18 yrs. 11mg. 19-70+ yrs. 8mg
Female Age/Mg req. daily. 9-13 yrs. 8 mg. 14-18 yrs. 15mg. 19-50 yrs. 18mg. 51-70+ yrs. 8mg
Pregnancy Age/Mg req. daily.14-50 yrs. 27mg.
Lactation Age/Mg req. daily. 14-18 yrs. 10mg. 19-50 yrs. 9mg

BLOOD TEST MARKERS OF IRON

If you are concerned about your Iron levels it is highly recommend that you get a Blood Test done, as self-supplementation in the presence of normal (or even low stores) is potentially harmful. Also, signs and symptoms of Iron deficiency such as fatigue and lethargy are common signs of other health conditions. Further investigation is highly recommended through blood tests.

• IRON: Measures the level of Iron in the liquid part of your blood

• TIBC: (Total iron binding capacity) or Transferrin is showing how well iron is carried in your blood. Transferrin is a protein. The body makes Transferrin in relationship to need for iron.

• FERRITIN: Iron is mainly stored in the protein Ferritin, and stores are found in the liver, bone marrow, spleen and muscles. Small amounts of Ferritin circulate in the blood and this is measured to ascertain the amount of iron stored in the body.

• SATURATION: Is a calculation that represents the % of Transferrin that is saturated with Iron.

I have a ‘Cold Sore’ What Can I do? What Causes it?

“Herpes labialis, or cold sores, are caused by herpes simplex virus type 1 (HSV-1) and can result in significant irritation, pain, discomfort, and worry. The infection is most often acquired in childhood, but the incidence increases with age. Up to 90% of persons over the age of 50, depending on race, sex, and country, would test seropositive for HSV-1, and an estimated 20 to 40% of adults experience cold sore outbreaks”

The cold sore virus (herpes simplex virus HSV-1) belongs to the same viral group as chicken pox (VZV) and shingles (herpes zoster) and genital herpes (herpes simplex virus – HSV-2) - the family of Alphaherpesviruses. Following a primary infection, HSV-1 establishes a chronic latency (mostly in Trigeminal ganglia) and is reactivated periodically from its latent state from physiological, psychosocial or environmentally derived stressors (triggers) and travels along sensory neurons to the skin and mucousal sites.

The cold sore HSV-1, on oral lips, is mainly spread by saliva either direct or indirect. It is important to note that you CAN get HSV-2 in your mouth if you gave oral sex to someone with HSV-2 on their genitals, and Genital herpes can be caused by HSV-1 or HSV-2. Infection with HSV-2 can also lead to (primary) herpes labialis, but this type rarely causes a relapse of the ailment. 

Cold sores (HSV-1) can be transmitted through kissing (oral secretions), sharing a toothbrush, face/hand cloth and utensils (cutlery, chopsticks, cups etc.) It is highly contagious, and strict hygiene measures must be taken so you don’t spread the infection.

Depending on whether this is your first every Cold sore, or a reoccurring one, the signs and symptoms can vary. Generally….

• It starts with the lip (or area around it) having a slight itchy, burning or tingly feeling before any ‘sore’ can be seen.

• Next a small blister(s) appears on the edge of the lip. They can be one or a cluster of small fluid-filled blisters.

• Then the blisters burst leaving the ‘cold sore’ open from which it starts to ooze liquid for several days.

• Finally, it starts to develop a crust and can take a few weeks to completely heal.

Cold sores can reoccur because the ‘virus’ (HSV) lies dormant in nervous tissue until relapse is triggered.

So, what can you do TREAT and PREVENT them…?

TREATMENT… There is no cure for cold sores. However, you can ease the symptoms and reduce the duration.

➡️ Apply VOI ORGANIC FAST-AID CRÈME as it has anti-inflammatory, anti-bacterial, anti-fungal, antimicrobial, antiseptic and tissue regenerating properties. It helps to accelerate skin healing and soothes and calms the irritation and itchiness. It also contains ZINC OXIDE, which in clinical studies, has shown to reduce the duration and a reduction in overall severity of signs and symptoms, particularly blistering, soreness, itching, and tingling.

➡️When treated in the first 48-hrs (when you feel a tingle on your lip) '… “studies show that 1-day, high-dose valacyclovir therapy at the first symptom of a cold sore is a safe and effective treatment. Both 1- and 2-day valacyclovir regimens provide clinically and statistically significant benefits over placebo in duration of the episode and time to lesion healing”. It may, when… “taken at the first symptom of a cold sore, reduces the duration of an episode, the time to lesion healing, and the duration of pain and/or discomfort”

➡️ While MANY blog articles suggest increasing Lysine either in supplementation or Lysine rich foods (an amino acid) to prevent the reoccurrence of the virus, there is no valid research that supports this. However, research does indicate that Lysine, an essential amino acid, has the ability to competitively inhibit ‘viral replication’ WHEN concurrently lowering Arginine (another amino acid) levels. Arginine is necessary for uninterrupted virus production. As Lysine and Arginine have an antagonistic relationship, research shows that adjusting their ratio during ‘viral expression’ can help to reduce the severity and length of symptoms.

During an outbreak of a cold sore, or better still noticing the first signs, is the best time to adjust the ratio of Lysine:Arginine foods you are consuming, for a period of 14 days. Eating more of the foods below will supply Lysine (with lower Arginine, ratio wise) and also feed your Gut Microbiome which is essential for a robust functioning immune system.

• As a snack to eat throughout the day… GUACAMOLE... Have with celery and carrot sticks.

• These fruits are good to include for your daily morning and afternoon snacks… Mango, Apples, Apricots, Peachel;kkjs, Plums.

• During your outbreak, choose ONLY raw unsalted pistachios as your nut snack and completely omit the following nuts for 7-days… Walnuts, Hazelnuts, Pecans, Almonds, Cashews, Brazil nuts and Peanuts.

• Avoid eating seeds such as Pumpkin seeds, Sunflower seeds, Sesame seeds and Hemp seeds for a period of 7-days.

➡️ Probiotics, especially the Lactobacilli species (particular strains only) can support the immune system. While there is not enough clinical evidence to indicate it can reduce the severity or duration of a cold sore supporting the immune system through the Gut Microbiome with prebiotic foods is beneficial. Feel free to add the following daily to complementary meals… 1-2 tbsp of Coconut Yoghurt, and (if phase appropriate) Kimchi or Sauerkraut with lunch.

➡️ Drink Ginger tea throughout the day , it has an excellent Lysine:Arginine ratio.

➡️ Wash ALL sheets, pillowslips, hand towels and/or face towels in hot water and air dry. Do this regularly so you do NOT spread, self-inoculate or cause a secondary infection.

➡️ Wash your hands every hour. "Herpes simplex virus can be recovered from the skin for up to 2 h after inoculation of the hands with the virus". You may not realise how often you touch your face and thus possibly spread, self-inoculate or cause a secondary infection.

➡️ Soak your toothbrush in boiling water or Hydrogen peroxide after each use and allow to air-dry, in the sun. "Although toothbrushes are rarely considered a potential source of transmission, they may harbor HSV-1 that may shed during regular use"

➡️ Use VOI’s Organic Cleaning-Do-it-All on all door knobs, washbasin tap handles or any surface you may have touched as… "The survival of herpes simplex virus type 1 in tissue culture fluid on doorknobs and washbasin tap handles over a 2 h period was investigated. Infectious virus could be isolated from skin after touching virus-contaminated doorknobs and taps with the middle finger of the right hand at all test times over a 2 h period" . Also use on ANY surface after using (cooking, cleaning, work desk etc) because …"Laboratory studies show that rotavirus, adenovirus, poliovirus, herpes simplex virus and HAV can survive for significant periods on dry surfaces"

PREVENTION

There is no proven preventive measure, but you can implement these strategies to reduce reoccurrence...

➡️ Use a lip balm in cold windy weather or when out in the sun try VOI Luscious Organic Lip Balm
➡️ Take notice of what your body is telling you!! Check in on ALL the factors that affect your health… physiological, psychosocial or environmentally derived stressors.
➡️ Stay out of a hot wind, or hot weather. This can be a trigger.
➡️ Relieve stress in the MOMENT. Don’t wait until your mole-hill becomes a mountain. Every day simple measures as Resonant breathing, Barefoot Walking and Yin Yoga go a long way to relieving the effects of stress while you work on a plan to manage them. Stress reduces immune function which can move the virus from the 'dormant' to 'active' state thus causing an outbreak.

I have 'Mouth Ulcers' What Can I do? What Causes them?

Mouth ulcers may come up from time to time, and in most cases, they resolve in a week or two with or without treatment.

They can be caused by…

• Biting the inside of your mouth, when eating, or sleeping

• Stress, being run down

• Lack of sleep (especially more frequent following Jet lag, Night shifts)

• Toothpastes or Mouth washes – Chemical based

• Highly acidic foods such as coffee and tea, also eating too much pineapple and/or citrus fruits irritate the lining of the mouth due to their acidity

• Infection e.g. common cold, flu virus etc.

If they are reoccurring, not healing, or continue for 3 or more weeks… then further investigation should be sought from a dentist and/or doctor for further tests and t rule out a condition that requires treatment

TREATMENT

Mouth ulcers will go away without treatment however, to reduce the pain, you can try…

➡️ Gargle with warm salt water. Put 1 tsp. of Salt in a 250ml cup of warm water. Then rinse and gargle for 15 seconds at a time, over and over, until you have finished the cup.
➡️ Put ice in your mouth and let it slowly dissolve. The ice works to numb the pain.
➡️ Drink healing and soothing warm, not hot, Chamomile tea.
➡️ Avoid citrus fruits as they can aggravate it.
➡️ Avoid spicy foods as they can aggravate it.
➡️ Avoid hard to chew foods such as nuts, seeded crispbread.
➡️ Manage stress, apply strategies you’re learning.
➡️ Manage sleep, apply strategies you’re learning.
➡️ Change toothpaste to a natural chemical free type.
➡️ Change toothbrush, if it is too old (3-4 months) you may be spreading bacteria in the mouth due to bacterial accumulation on the bristles.

Am I Getting Enough Magnesium?

Magnesium is involved in more than 300 enzyme systems, cell metabolism, energy production, regulation of calcium and potassium and Vitamin D, required for healthy neuromuscular activity and maintaining a healthy stress response and mood. A naturally sedative mineral, known as nature’s valium, with half found in bones and half in soft tissue (highest in skeletal muscle).

While blood tests 'attempt' to measure Magnesium levels, the truth is that assessing magnesium status is problematic as it is inside cells or in bone. The most commonly used method for assessing the status of magnesium in the body is through serum magnesium concentration, however serum levels have little correlation with total body magnesium levels or concentrations in specific tissues. [54] While there are other methods e.g. saliva, urine, blood, plasma or tolerance testing no single method is has been established as being satisfactory. [55]

In the GRP you are getting enough Magnesium with fruit, vegetables, beans, legumes, grains, nuts and seeds. In societies who have access to these foods (and are eating them) dietary Magnesium deficiencies are uncommon. But dietary imbalances such as high intake of saturated fats and/or calcium (dairy products) can intensify Magnesium inadequacy, especially under conditions of stress or in times of illness.

Also INGESTING Magnesium and ABSORBING & ASSIMILATING Magnesium are two completely different things. Magnesium absorption and assimilation are determine by factors such as…

▶️ Gastrointestinal issues… such Irritable Bowel Syndrome (IBS), Celiac disease, Inflammatory Bowel Diseases ((BD), Gastroenteritis can result in "malabsorption issues (magnesium is absorbed in the small intestine and in the colon; thus, patients with intestinal or colon damage... may have magnesium deficiency" [106] .

▶️ Lack of fibre… When the Gut Microbiome is flourishing the availability of both calcium and magnesium are improved. This is how it works... You eat prebiotic foods (fibre), the Gut Microbiota ferment it and produce Short Chain Fatty Acids (SCFAs), such as Acetate, Butyrate and Propionate. This results in a lower pH in the gastrointestinal tract and improved availability of calcium and magnesium. During Gut Dysbioiss (imbalance) the availability of calcium and magnesium is lowered resulting in symptoms such as restless legs and cramps. [52] [53]

▶️ Stress… when you are stressed (this includes worry, overthinking, stress to the body from lack of sleep or poor health) the body initiates a series of physiological responses which includes increasing Magnesium blood plasma levels and increasing the urinary excretion of it. This shift of Magnesium from the intracellular to the extracellular space, in the first instance,  plays a protective role in diminishing the adverse effects of stress, but extended periods of stress (worry, overthinking, lack of sleep) results in a progressive Magnesium deficiency. Thus, stress, whether physical (i.e. exertion, heat, cold, trauma--accidental or surgical, burns), or emotional (i.e. pain, anxiety, excitement or depression) increases the body's need for Magnesium and can leave you with little reserves. Thus causing cramps, spasms and twitches. One ‘stress’ that many dismiss is “Holding secrets” (truth falsehood dichotomy). This has a great impact on emotional, mental and physical health and it has been well documented that it significantly increases stress hormones and can even increase chronic pain. Truth falsehood dichotomy is when you are trying to maintain two narratives at the same time. ONE that you know is the truth, and the OTHER that you have to constantly think about, and maintain, because it is not the truth. This pernicious form of ‘stress’ STILL acts in the same way on the body as any other stressor, except it is worse as it is happening all the time.

▶️ Coffee… Caffeine is known to cause an increase in heart palpitations, stomach problems, diarrhoea, and restless legs syndrome in certain individuals. Coffee is a diuretic, which can result in magnesium being excreted from the body before it can be utilized, meaning your body doesn’t have enough time to properly break down magnesium before it is excreted. In fact a study looking into the effect of caffeine on the excretion of calcium and magnesium showed that even 'sleeping time' where the body compensates by not losing water was not enough to offset the morning caffeine-induced mineral losses of both calcium and magnesium.  [107]

▶️ Tannins in black or green tea… can inhibit the absorption of magnesium and also calcium, iron and B-vitamins. Limit consumption to 1 or 2 cups of a day, NOT with meals, and at least 1-hr away from meals or longer if possible.

▶️ Alcohol… even moderate drinking of alcohol (2-4 drinks per week) increases the excretion of both Magnesium and Calcium in the urine.

▶️ Calcium Supplements… when used for extended periods, can result in Magnesium deficiency. Think of Calcium and Magnesium as two different sides of a coin. Calcium excites the nerve while magnesium calms the nerve down - Calcium contracts muscles while Magnesium relaxes muscles - Calcium helps blood clot while Magnesium keeps it flowing. Marketing has led us to believe that we need to take Calcium supplements for strong bones, however too much of it can be a real problem as it can actually lower the vital bone mineralization process due to inadequate magnesium.  In addition, long-term Calcium use can result in fatigue, exhaustion, depression, anxiety, panic attacks, headaches, insomnia and are more susceptible to viral infections. "Individuals with excessive Calcium, especially relative to Magnesium, tend to have muscle aches and pains" [61]  as the imbalance puts muscles in a constant state of contraction. This also affects the bladder, as it settles in the muscles around the bladder reducing its holding capacity resulting in frequent urination.

▶️ Regulation of Calcium Ions in the body… When the level of Calcium in the extra-cellular fluid is below normal levels muscles and tissues undergo spontaneous nerve impulses in nerve fibers to muscles. What this means for you is 'Muscle Spasms'.  But how does this happen??  The cells in the body are constantly in a situation where internal and/or external factors can throw them out of balance so every single CELL in your body is constantly adjusting its membrane by taking in or letting out minerals e.g. Calcium. When the Cell's membrane is damaged due to toxic chemicals (cleaning/personal care products), pathogens, a virus, restriction in blood supply to tissues etc. it may ultimately result in the death of a cell. You see these 'factors' generate oxidative stress and result in an increase in cellular calcium levels, this can actually kill cells. And as described above, also results in spontaneous nerve impulses in nerve fibers to muscles - 'Muscle Spasms'.

▶️ When the body (bones) do not bear weight for long periods of time… Calcium from the bone is released into the blood which changes the balance of Magnesium in the body.

▶️ Medications… such as Antacids are basically Calcium Carbonate can lead to a depletion of Magnesium in the body.

OTHER Factors that REDUCE Magnesium balance in the body are; EXCESS exercise or long periods of INACTIVITY (incl. standing on feet all day with little movement), Salt (Sodium), Smoking, Pregnancy, Excessive perspiration, Poor diet, Refined carbs, Chemicals in home-cleaning and personal care products (by affecting Calcium), Dysbiosis (microbial imbalance), Intestinal Permeability (Leaky Gut), Inflammatory health conditions, Thyroid conditions, Corticosteroids, NSAIDs (Anti-inflammatory Pain Relief), Antibiotic use, Diuretics, Oral Contraceptive Pill and taking Zinc and Calcium tablets

Factors that INCREASE Magnesium balance in the body are; Eating a well-balanced diet, Relaxation, Movement, Low sodium intake, Sleep.

Here are some examples of plant-based foods that contain ample amounts of Magnesium. There are a lot more but here is a snapshot…

Food / Qty / Magnesium (mg)

Pistachio / 28g / 290

Almonds / 28g / 200

Hazelnuts / 28g / 193

Cashews / 28g / 185

Brazil nuts / 28g / 185

Pumpkin seeds / 28g / 150

Leafy greens / 1 cup / 150

Buckwheat / 50g / 130

Walnuts / 28g / 120

Black beans, cooked / 1 cup / 120

Pecans / 28g / 115

Spinach, cooked / ½ cup / 70

Blackstrap Molasses / 1 tbsp / 60

Edamame / ½ cup / 60

Avocado / 1 whole/ 58

Quinoa, cooked / ½ cup / 55

Okra, cooked / 1 cup / 55

Tofu / 100g / 53

Figs / ½ cup / 50

Potato, cooked / 1 medium / 43

Rice, brown, cooked / ½ cup / 42

Banana / 1 whole / 37

Sea Vegetables e.g., Wakame, Dulse, Spirulina, Chlorella, Nori / 25g / 30

Raw Cacao / 1 tbsp / 30

Oatmeal, uncooked / ½ cup / 30

Spinach, raw / 1 cup / 42

Broccoli, raw / 1 cup /22

Apple / 1 whole / 9

Carrot / 1 whole / 7

So, as you can see, there is no problem getting your Magnesium needs met AND in fact if you have been taking a Magnesium supplement you may be interested to compare these two.

1. One 6g dose of Magnesium powder = 244mg of Magnesium PLUS excipients… Flavour and Stevia, a non-calorific non-nutritive sweetener (If you want to know the detrimental effects of these then search in this GHL… Can I use non-calorific non-nutritive sweeteners?

2. 28g (1 handful) of Pistachios = 290mg of Magnesium PLUS 3g Fibre, 6g of Protein and Potassium, Phosphorus, Vitamin B6 (pyridoxine) Vitamin B1 (Thiamine), Copper and Manganese. PLUS they contain phytosterols (plant compounds) such as lutein, beta-carotene, and tocopherols that assist in reducing systemic inflammation and can help lower cholesterol. Pistachios are also a prebiotic, which provides a food source for your beneficial bacteria.

Which do you think is better for your health?

IMPORTANT: Focusing on a single nutrient, to the exclusion of all of the other vitally important nutrients, can lead to an ‘excess or depletion’ of other minerals which can result in troubling and serious conditions later on.

While the Recommended Dietary Intake (RDI) of Magnesium depends on your age, gender and specific health requirements/conditions, here is a general guide. [4]

Babies/Children Age/Mg req. daily. 0-6 mths. 30mg. 7-12 mths. 75mg. 1-3 yrs. 80mg. 4-8 yrs. 130mg
Male Age/Mg req. daily. 9-13 yrs. 240 mg. 14-18 yrs. 410mg. 19-70+ yrs. 420mg
Female Age/Mg req. daily. 9-13 yrs. 240 mg. 14-18 yrs. 360mg. 19-70+ yrs. 320mg
Pregnancy Age/Mg req. daily. 14-18 yrs. 400mg. 19-50 yrs. 360mg
Lactation Age/Mg req. daily. 14-18 yrs. 360mg. 19-50 yrs. 320mg

P.S. Most Magnesium supplements use Magnesium oxide, due to its availability and cost, however research shows that only approximately 4% is bio-available so don't waste your money!!

Stress… What is it and how will it affect my progress?

Stress has a profound DETRIMENTAL effect on digestion, sleep, immune function, pain, inflammation. It akin to ‘weed killer’ for your beneficial gut microbes and ‘super-grow’ fertilizer for your pathogenic bacteria!

Stress WILL slow down your progress, and depending on the frequency, duration and intensity WILL slow your progress down to a snail's pace and can even make your health condition MUCH worse.

When you think about STRESS you’re probably thinking about noticeable ‘STRESSFUL EVENTS’ and think... "Nope, that's not happening" OR "I'm not a stress-head and it doesn't affect me"

But STRESS (as far as your body is concerned) comes from multiple sources and affects your body whether you recognize or acknowledge it's existence or not. Just because you are coping, doesn't mean you (and your body) are not stressed! And also… over the years it is common to become desensitized to stress.

Stressors are from multiple sources, here is just a teeny tiny snapshot of a few...

• Psychological Stressors... Mental, or emotional, connected to ANY personal, family, relationship, financial or work situations. OFTEN you will feel the emotion/feeling before even pin-pointing the actual stressor. We call these NON-OBVIOUS stressors, examples are… worry, overthinking, overwhelm, fear, frustration, disappointment, resentment, resignation, tension, catastrophizing, grief, embarrassment, remorse, insecurity, guilt, strain… and the list goes on and on. In fact these non-obvious stressors are insidious, and they are like RUST for the body.

• Physical Stressors... ANY pain, redness, swelling that you are experiencing. Illness (cause by bacteria, fungi or virus), Noise, Environment (Hot, Cold, Pollution etc), Chemical Personal and Home care products - these ALL stress the body.

• External Stressors... Catastrophes, Life events i.e. Moving house, Birth of a child, Death, Marriage, Separation, Divorce etc.

• Internal Stressors... Placed on internal organs by Inflammation, Sleep habits, Dehydration, Diet, Over-exercise, Alcohol and/or medications.

AND… one major ‘stress’ that many GRP’ers dismiss is “Holding secrets” (truth falsehood dichotomy). This has a great impact on emotional, mental and physical health and it has been well documented that it significantly increases stress hormones and can even increase chronic pain. Truth falsehood dichotomy is when you are trying to maintain two narratives at the same time. ONE that you know is the truth, and the OTHER that you have to constantly think about, and maintain, because it is not the truth. This pernicious form of ‘stress’ STILL acts in the same way on the body as any other stressor, except it is worse as it is happening all the time.

NOW…after reading this if you say..."STRESS is NOT one of the factors that have led to (and still relevant to) my current health condition" ... then you are seriously DELUDING yourself. Harsh, but true!

When stress enters the equation, your microbiome is GREATLY affected. While microbiome communities can react very differently from person to person. Here is how STRESS can affect your body and health...

• Induces increased permeability, disrupts tight junctions of the gut allowing bacteria and bacterial antigens to cross the epithelial barrier and activate a mucosal immune response, which in turn alters the composition of the microbiome and leads to enhanced HPA drive. Your HPA is your Hypothalamic-Pituitary-Adrenal axis (HPA axis) is your central ‘stress response system’.  In response to any ‘stressors’, cortisol is released along with alarm chemicals (adrenaline, epinephrine, norepinephrine) for several hours after encountering the stressor.  The dangers of prolonged ‘cortisol’ in the body are… fatigue, headaches/migraines, irritability, weight gain, anxiety, depression, high blood pressure, low libido, poor recovery post physical activity, disrupted sleep, increase in menopausal and PMS symptoms and gut issues such as altered bowel movements, gas, bloating and abdominal pain [72][73]

• Inhibits digestion - secretion of digestive juices and motility. What this means is that food is not broken down sufficiently to allow absorption and assimilation of nutrients. Think of it this way... making a delicious big salad and throwing over half away in the rubbish!! In addition, insufficient breakdown of protein components results in putrefaction, bloating, gas and sometimes subsequent abdominal pain [71]

• Promotes the growth of pathogenic E. coli. [74]

• Increases translocation of Gram-negative bacteria plays a role in the inflammatory pathophysiology of depression. [75]

• Associated with Inflammatory Bowel Disease (IBD) and Irritable Bowel Syndrome (IBS) [76], functional gastrointestinal diseases, food allergies, peptic ulcer and gastroesophageal reflux disease (GERD). [77]

• Is associated with Hypothyroidism with decreased production of thyroid stimulating hormone (TSH) through inhibited conversion of thyroxine (T4) to active triiodothyronine (T3).

• May lead to osteoporosis.

• Inhibits the reproductive system, in females and males.

• Leads to an accumulation of abdominal fat, visceral fat (fat around internal organs) and dorsocervical fat (fat on the back of the neck between the shoulders).

• Can result in decreased lean body mass due to protein degradation in skeletal muscles, bone and skin.

• Contributes to Metabolic syndrome; a collection of conditions such as obesity, high blood pressure, high blood triglycerides, low levels of HDL cholesterol and insulin resistance.

• Results in a ‘Hypersensitivity’ to Pain. E.g. conditions such as Fibromyalgia, a stress-related illness.

• Implicated in the pathogenesis of chronic inflammation and clinical conditions such as Panic anxiety disorders, Obsessive-compulsive disorder, Anorexia nervosa, Central (visceral) obesity, Diabetes, Chronic Fatigue Syndrome, Melancholic depression, Adrenal insufficiency, Rheumatoid arthritis, PMS.

In fact, it has been concluded that stress-induced disrupted barrier function in conjunction with higher circulating endotoxin levels is not just a risk factor for chronic disease; it could be the cause. [70]

What to do?...

Reach out for immediate support. WE ARE HERE TO HELP YOU. But in the meantime, do the following…

✅ Stick to your GRP Food Prescription… eating your daily fruit & nuts, ALL meals, ALL portions using ALL ingredients and don’t include any AVOID foods.
✅ Implement your Stress Awareness and take the time to acknowledge its presence It is ONLY through awareness that you can actually start to do something about it. Then as soon as you notice, do your resonant breathing until you can feel a shift in your emotions/feelings.
✅ Implement your Stress Relief strategies... Do NOT choose the same ones each time. Just like a specific tool does a specific job better, different stress relief strategies work better for different stressors.
✅ Implement Digestive Dominoes... HOW you eat is JUST as (if not more) IMPORTANT as WHAT you eat.
✅ Implement CALMING Movements... Barefoot walks in nature, Grounding and Yin Yoga before bed.
✅ Address your Sleep environment and Sleep Hygiene... it is essential for RECOVERY from stress.

🚫 Avoid salt… not just ‘added’ salt but 'hidden sodium’ in condiments, canned or processed foods. It can mount up. And considering almost ALL whole foods have a natural sodium content it can be easy to go over the upper limit (1500mg) especially when adding a few extras here and there.
🚫 Avoid extra helpings of rice, pasta etc.
🚫 Avoid simple 'sugars e.g. bread, flour.
🚫 Avoid 'alcohol' COMPLETELY!!!

I have Rosacea. What can I do?

Individuals who suffer with rosacea often have an imbalance in the ratio of good gut flora to bad pathogenic bacteria – this is referred to as dysbiosis. Over time this imbalance creates inflammation and intestinal permeability (aka leaky gut).

One of the major issues with intestinal permeability is that it allows bacteria and toxins to enter the bloodstream, creating an inflammatory response and overburdening the liver causing an inflammatory response and toxins circulating in the body.

The gut-skin connection has been implicated in Rosacea with a Danish study (50,000 patients) suffering from Rosacea showing they ALL had a prevalence of ‘gut’ related issues such as … Celiac disease, Crohn’s disease, Ulcerative colitis, Helicobacter pylori, Small intestinal bacterial overgrowth (SIBO) and Irritable bowel syndrome. [135]

So, improving your Gut Microbiome will go a long way into improving Rosacea.

However, it is important to note that there are other factors that account for its prominence or flare ups which include…

🚫 Genetics
🚫 Hot temperature acts directly to trigger vasodilatation, that is... it dilates blood vessels causing flushing the face.
🚫 Hot showers, hot water on face - act directly to trigger vasodilatation.
🚫 Hot drinks (coffee, tea) increase flushing by 30%.
🚫 Sun exposure - triggers flushing and worsening of rosacea symptoms from ultraviolet (UV) radiation.
🚫 Spicy foods, citrus and Cinnamon.
🚫 Alcohol consumption.
🚫 Physical activity that over-heats the body.
🚫 Feelings of anger or embarrassment.
🚫 Chemicals in Personal Care products
🚫 Bacteria P. aeruginosa living on the skin.

What to do... 

▶️ Genetics – you can't change the deck you have been dealt BUT genes can be turned on and off by diet. You have approx. 22,000 Human Genes and OVER 3,000,000 Bacterial Genes. Scientific research is clear --  diets can alter microbial community structure and microbial gene expression. "There is growing concern that recent lifestyle innovations, most notably the high-fat/highsugar 'Western' diet, have altered the genetic composition and metabolic activity of our resident microorganisms (the human gut microbiome) and ... such diet-induced changes to gut-associated microbial communities are now suspected of contributing to growing epidemics of chronic illness in the developed world, including obesity and Inflammatory bowel disease" [136]
▶️ Hot temperature - Apply cool compresses to the face to bring down the body’s core temperature. NOT freezer packs to the face as that will (ice) burn the skin.
▶️ AVOID Hot showers, hot water on face – NEVER EVER put your face under the direct shower stream as this damages the capillaries just under the skin. Making Rosacea worse. Instead, use a sponge – watch THIS VIDEO in the GRP Hub.
▶️ Hot drinks (coffee, tea) – wait until they are LUKE warm before drinking.
▶️ Sun exposure – Sunscreens can aggravate Rosacea so your first defence should be to ALWAYS wear a LARGE brimmed hat to cover face when in the sun. And if you think it is okay to go ‘hat-free’ because it is a cloudy day – think again – because a minimum of 90% of the UV rays penetrate the clouds. So no matter how cloudy, hazy, or even rainy it is you NEED to wear a hat. Also, sun exposure is the biggest cause of wrinkles!!  If you wish to use a sunscreen read THIS blog first!
▶️ Go easy on Spicy foods such as Chilli, Hot sauces, Cayenne, Pepper etc. Also avoid Cinnamon in large doses (a little is fine) as it contains ‘Cinnamaldehyde’ a trigger for Rosacea. Cinnamaldehyde is also found in tomatoes, citrus and chocolate. While you shouldn’t avoid these foods you should eat them in moderation while you are trying to resolve the issue.
▶️ Alcohol consumption – is a BIG trigger with wine increasing flushing by around 50%. And with the impact it has on intestinal permeability it should be avoided at all costs.
▶️ Physical activity – that heats the body up can result in flushing. Yoga, Swimming (indoor), low intensity walking (with a big hat and no shoes) will greatly assist.
▶️ Feelings of anger or embarrassment - triggers the expansion of blood vessels especially those just below the surface of the skin, which in turn causes the face to go red. So the next time you feel any of these 'emotions' work on calming down using your stress management techniques.
▶️ Chemicals have a detrimental effect not just on the skin but on the microbiome. Whatever you put ON your skin ends up IN your body, and in your bloodstream. Use products that are natural and organic. Also make sure you use VERY SPARINGLY as Rosacea can flare up if cremes/oils are too thick as it heats the surface of the skin. Also the use of essential oils (in products and NOT directly on the skin) have shown to reduce the P. aeruginosa, the bacteria implicated in Rosacea. Contact Voi Organics - ask@voi.com.au' to put in a special order' for their Rosacea Repair and Restore Serum.

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Every endeavour has been made to find a reliable base of evidence (peer reviewed studies, studies, reviews, meta-analysis, articles) and ensure they are free from commercial interests.

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