FIRSTLY it is not from consistently doing the following prescribed elements required to re-balance your Microbiome...

You are now, and possibly for the first time in a long time, meeting your body’s requirements for Fibre, Protein, Omega Fatty Acids and 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 is required to turn your health around.

This is a two-part section, firstly looking at the possible causes, and the next section… What action to take when you experience these 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 the 'added sugars' that are abundant in so many packaged foods but the 'simple sugars' in ‘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'. We are all coming into contact with viral bugs in the air, bacteria on food on a daily basis. The symptoms you experience when you have a ‘bug’ 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.

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 …

• 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… they’ll keep you strong and focused!

• If concerned, post a question in the LIVE Q&A broadcast post (GRP Hub), wait for the next GRP (Zoom) Roundtable, or if you prefer, book a private consult. However, we ALWAYS recommend asking in the GRP Hub first as in most instances, it can be answered there.

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

This can occur ANYTIME throughout the GRP… so it’s important to read this NOW … so rather than be ‘scared’ you’ll be informed and ‘prepared’.

It’s also KEY that you listen to (or watch) your DAILY COACHING video (on the day it is aired) to keep on top of, and get help, support and coaching with what your Microbiome needs to move from Dysbiois to Eubiosis (e.g. from unwellness to health). Also, if you get behind (by not giving yourself 15-mins of focus on you a day) and then have to try and fit in listening to 2 or 3 sessions it is ‘stressful’ which will make your condition worse!

At various times during the GRP it is HIGHLY LIKELY that you will experience one or more of the following symptoms… Extreme fatigue/lethargy, brain fog, muscle and joint - body aches and pains, swelling and pain in joints, headaches, migraine, nauseousness (even vomiting), skin breakouts - hives, pimples, bumps (esp. blind pimples), increase in skin conditions (if you have them) e.g. eczema & psoriasis, irritability and crankiness, emotional lows, low mood, anxiety, rashes/itching, loss of appetite, cold & flu-like symptoms, insomnia, excess sweating, hot flushes, excess mucus production, flatulence, bloating, diarrhoea or constipation.

We CAN tell you that the symptoms above are NOT consistently doing the following prescribed elements required to re-balance your Microbiome...

• Symptoms are NOT from eating all the healthy food rich in fibre, prebiotics, probiotics, resistant starch, phytonutrients and antioxidants.

• Symptoms are NOT from doing your Barefoot walking (grounding) as prescribed.

• Symptoms are NOT from doing your Resonant Breathing to immediately bring down the stress response.

• Symptoms are NOT from consistently eating slowly and mindfully every single meal and snack.

• Symptoms are NOT from nourishing and restorative nightly before bed Yin Yoga.

• Symptoms are NOT from regularly moving and hydrating daily every 30-mins with your Stretch-Decompress-Hydrate, etc.

• Symptoms are NOT from adhering to the Digital Hygiene practices.

• Symptoms are NOT from adhering to the Optimal Sleep practices.

• Symptoms are NOT from your Stress Relief Techniques and MORE!!!

You are now, and possibly for the first time in a long time, meeting your body’s requirements for Fibre, Protein, Omega Fatty Acids and 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 is required to turn your health around.

What we CAN tell you is that the evidence is clear in what is behind symptoms such as the ones listed above. Read on and ascertain what you think applies to you...

ONE…

'Die off' (toxic metabolites) AND/OR 'excretion of Persistent Organic Pollutants (POPs)' and Polychlorinated biphenyls (PCBs) can happen periodically during the GRP.

As circulating pathogens die off, their toxic by-products, need to be cleared through the Lymph system. The lymphatic system carries toxins, debris and impurities so it can be eliminated through elimination organs such as liver, kidneys and skin.

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 compounds (cytokines) which can overwhelm the liver's ability to break it down.

While losing excess weight is certainly beneficial for health, it comes with a downside. Environmental pollutants, toxins and POPs and PCBs are stock-piled in adipose (fat) tissue i.e. POPS and PCBs are hydrophobic (i.e., “water-hating”) and lipophilic (i.e., “fat-loving”) chemicals.

They are stored in two types of adipose (fat) tissue… subcutaneous fat (that jiggly fat just under the skin) and visceral fat… the one you CANNOT see but is surrounding organs and associated with numerous diseases.

Therefore, when you start to lose excess weight, and ‘adipose (fat) tissue' breaks down these toxins are released into your bloodstream.

The excretion of these toxins and POPs/PCBs from 'adipose (fat) tissue' can often cause uncomfortable 'sick' symptoms such as those listed above.

Trust us… the symptoms you are experiencing are NOT from all the healthy food you are eating and incorporating relaxing lifestyle changes that support optimal health!

What are POPs?

Persistent Organic Pollutants are certain chemical contaminants that exhibit toxic characteristics and are persistent in the environment, bio-accumulative, prone to long-range atmospheric transboundary migration and deposition, and expected to impose serious health effects on humans, wildlife, and marine biota adjacent to and distant from their origin of emission.

These POPs that come from various sources and emissions and are 'unknowingly' ingested, come in contact with skin or even inhaled… over years and years. POPs are transported over long distances in the atmosphere. The result is widespread distribution of POPs across the globe, including regions where they have never been used!!

Routes of POPs into YOU can be through various routes e.g. medications, antibiotics, pesticides, herbicides, agricultural chemicals, cleaning products, pollution, personal care products, plastics (PCBs), traffic emissions, wood burning, rain, incinerating plants, power stations, heating stations, decomposition of waste materials,

Research clearly states that…

“POPs can have serious side effects, including birth defects, certain cancers and tumors at multiple sites, immune-system disorders, reproductive problems, reduced ability to fight diseases, stunted growth, and permanent impairment of brain function”

“POPs are suspected carcinogens and have been implicated in diseases such as endometriosis (a painful, chronic gynecological disorder that affects uterine tissues), increased incidence of diabetes, and neurobehavioral impairment, including learning disorders, reduced performance on standard tests, and changes in temperament”

“POPs are transported over long distances in the atmosphere. The result is widespread distribution of POPs across the globe, including regions where they have never been used”

“Fire is the foremost source of POPs, including natural, unintentional, and planned burning of flora”

“POPs have an anthropogenic origin: industrial processes, waste (e.g. medical), traffic and agriculture. A few may be of natural origin, e.g. from volcanic eruptions"

“POPs are released into air, water and land – from where they deposit into water, sediment, and enter the food-chain”

“POPs are globally distributed through the air and ocean currents – they travel long distances and enter into atmospheric processes, air–water exchange and cycles involving rain, snow and dry particles. These processes lead to the exposure of even remote populations of humans and animals that depend on aquatic foods. Humans and animals are exposed mainly via ingestion of contaminated aquatic foodstuffs.”

“POPs travel long distances and are found in places far away from industrial sites or from agricultural areas, such as the Arctic circle”

“As with many POPs, the main source of human exposure is dietary. Over the years, thousands of different food samples have been analysed, in several countries, for contaminants, including PCBs. Most samples have been from fish, meat and milk.”

“Food becomes contaminated with PCBs through three main routes:

1. uptake from the environment by fish, birds, livestock (via food-chain), and also into crops;

2. migration from packaging materials into food (around 1 mg/kg, but in some cases up to 10 mg/kg);

3. direct contamination of foodstuff or animal feed as the result of an industrial accident or incident”

“The levels of PCBs found in different foodstuff are… animal fat: 20 to 240 µg/kg, cow's milk: 5 to 200 µg/kg, butter: 30 to 80 µg/kg, fish: 10 to 500 µg/kg, eggs 6.5 mg/kg… on a fat (lipid) basis. Certain fish species (eel) and fish products (fish liver and fish oils) may contain much higher levels, up to 10 mg PCBs/kg”

*Extended long-term exposure, and subsequent excretion, may also result in “Chloracne”...  an acne-like eruption of blackheads, cysts, and pustules.

To date, the World Health Organization, have listed 209 possible PCBs that can be found be in soils, biological tissues (animal products), or with dissolved organic carbon in aquatic systems (fish, algae), food grade oils and personal care products. PCBs are carcinogenic and have immunotoxic effects.

Association between elevated exposure to PCBs, and excretion from the body, have shown to alter liver enzymes, enlarged liver and create dermatological effects such as rashes and acne has been reported in addition to fatigue, nausea and vomiting and increase in pain (previously experienced).

POPs and PCBs are often found in animal products, especially fish and seafood as they ingested (from our polluted oceans), but are poorly excreted by the fish/seafood due to their ‘lipid’ (fat) profile and are often stored in fat - especially fatty fish like Salmon e.g. when you eat the Salmon, you ingest the POPs. As POPs move up the food chain, their concentration increases. POPs can spend decades in our soils, so we can be consuming them for years and years after they are used, not just through plant-based foods but animal products too.

POPs have been implicated the disruption of the endocrine system (thyroid, parathyroid, hypothalamus, pituitary, adrenal glands, pineal body, reproductive organs and the pancreas).

TWO: You may be getting, or have, a Cold or Flu. Or an infection such as Gastro or a Virus. These can affect even the healthiest person.

THREE: Out of ALL the disruptors to your Microbiome, Stress is one of the BIGGEST disruptors to your Microbiome, causing detrimental effects equivalent to taking a course of antibiotics!!

Do a quick stress scan... are you, or have you been, experiencing any mental or emotional stressors connected to personal, family, relationship, financial or work situations OR connected with YOU?

That is… are you experiencing any worry, overthinking, overwhelm, tension, grief, anger, irritability, fear, frustration, strain, sadness, resentment, loneliness, decision making, to do lists, deadlines, pressure, hassles etc?

As far as your body is concerned this is a ‘stressor’ and creates a cascade of physiological processes in the body… especially increasing gastric permeability and disrupting 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. This creates a vicious cycle of stress causing a physical stress in the body which results in detrimental symptoms and more stress.

“Stress induces endotoxemia and low-grade inflammation by increasing barrier permeability”

“Stress is a major factor known to alter the gut microbiota and the gut barrier function”

“Stress plays a pivotal role, even a causal role in the development of low-grade inflammation and systemic inflammation”

“Stress also activates the autonomic nervous system, which affects gastric acid, bile, and mucus secretion, as well as gut motility. Gut motility is of particular importance since it is strongly associated with gut microbiota composition and richness”

In fact, it has been well documented that VERY short stressors (i.e., those that last LESS than 2-hrs) AND repeated exposure to the same stressor, can significantly impact the microbiota and actually change the community profile and reduce the relative proportions of the main beneficial microbiota and facilitate the expression of virulent pathogenic bacteria.

“While 2 hrs of stressor exposure was enough to reduce the relative abundance of the genus Lactobacillus, a reduction in the absolute abundance was only evident after repeated exposure to the stressor. This indicates that some of the effects that stressor exposure has upon the microbiota are additive”

“exposed to a social stressor exhibited decreased bacterial diversity and richness associated with increased levels of circulating proinflammatory cytokines”

How many times are you faced with a REPEATED EXPOSURE TO THE STRESSOR? At home? At work? Driving to or from work? Even the stories happening in your head?!

And how many (or perhaps just one) previous trauma (even going back to your childhood) is/are still plaguing your thoughts?

“Enhanced levels of proinflammatory cytokines and low cortisol predispose individuals to develop posttraumatic stress disorder after a traumatic event”

“Childhood trauma contributes to a proinflammatory state and low cortisol in adulthood”

“Early life is a vulnerable period during which the gut microbiome shapes the host immune homeostasis and the nervous system”

“Stress-induced alteration of the gut microbiota early in life may elicit long-lasting immune consequences and increase the risk of developing stress-related disorders later in life”

For these types of traumas, while the GRP can certainly assist greatly - as “Numerous experiments in the past few years… have confirmed the gut microbiome as a major new player in the development, structure, and function of both the enteric and central nervous systems, as well as the maintenance and integrity of the blood-brain barrier” — the trauma needs to be addressed with ‘trauma’ informed counselling and behavioural management strategies. Trauma-related conditions are complex and multifactorial, and their differentiation and management need to be individually addressed. Use your time on the GRP to access discounted sessions with Michael to benefit from the combined power of the GRP and personalised treatment. Also, highly recommended to consult with Natalie as studies illustrate the efficacy of strain-specific probiotics in mediating changes in the Central Nervous System and behaviour…“Probiotic intervention studies in humans suggest that the gut microbiome could be targeted to alleviate anxiety- and stress- or trauma-related outcomes”

And finally, another MAJOR ‘stressors’ many GRP’ers dismiss is holding onto a 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 and ‘fuel’ inflammatory and auto-immune conditions. 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 (i.e. in your heart you know what’s really going on). 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.

So… think… be honest with yourself. Are you just trying to appear like you’ve got it and presenting a ‘happy’ face? Avoiding asking for help because you think it is silly, or you may appear weak or incompetent? Because if you are holding this… then you are causing a huge stress to your body!! If this ‘truth falsehood dichotomy’ sits in your brain it becomes a pernicious stressor!!

Do you resent the time you are spending on the GRP… which by the way is time spent on YOU to get you the results you came here for!

Have you used your RESONANT BREATHING immediately when you feel stressed? Because if not then the cascade of ‘stress’ hormones will continually flood your body, and you will suffer the consequences of ‘stresses’ effects on your beneficial bacteria.

FOUR: Have you stuck to the GRP EXACTLY?? It’s essential that you take the time to really ‘look inwards’ and reflect. Have you stuck to your Food Prescription? Have you adhered to your ALL your Lifestyle prescribed elements… every single day, consistently, from the day (week) they were introduced?

• Your Resonant breathing that relies on you implementing it. Not 5 or 10-mins later but the very MOMENT you are faced with ANY feelings of overwhelm, frustration, fear, anxiety, worry, anger etc.

• Your Before Yin Yoga from Day-1, Week 1, daily and consistently?

• Your Barefoot walking from Day-2, Week 1, as prescribed?

• Your SDH (Stretch-Decompress-Hydrate) daily and consistently?

• Your Digital Hygiene Nightly and consistently?

• Your Optimal Sleep Practices?

• Your Stress Relief/Management Techniques?

The importance of these are introduced during your Countdown to Day-1 as they are CRUCIAL to changing the balance of your Microbiome. That is, without doing them, you will not get the change you came here for, nor will you clear yourself of pathogens, or increase beneficial bacteria in sufficient numbers just by changing your diet.

All your prescribed Lifestyle elements are CRUCIAL and KEY to changing the balance of your Microbiome. As you are aware the GRP is BOTH a food and lifestyle protocol, with an emphasis on the Lifestyle as you have to eat anyway, so that’s going on in the background. There are no shortcuts, and IF you haven't done them exactly as prescribed then you will likely experience a fall-out.

FIVE: Did you start to feel SO good that you started to get a little lax? Maybe eating out more?? (that means more salt, oil and/or sugar). Skipping some or all of your before bed Yin Yoga? Not consistently taking your Stretch-Decompress-Hydrate break? Not relieving stress ‘in-the-moment’ with your Resonant breathing? Not doing your Barefoot walking? Not implementing your Optimal Sleep practices? Being on your phone or digital devices at night (Digital Hygiene)? Letting these go, or getting lax, on these over the 56-days will affect beneficial bacteria growth and subsequent re-emergence of pathogens. It can even result in a halt, or reversal, of progress.

Out of ALL of these… Which one, or the combination of two, three or more of them, do you think is the culprit? Remember... the GRP is about raising your awareness and consciousness -- but that means looking INWARDS to REALLY see what is going on, why you are holding a resistance to transforming your health.

And to alleviate symptoms… search in this GHL…What Can I do to Alleviate Adverse Symptoms.

These topics in this GHL will also shine MORE info on the mechanisms of pathogens and why these ‘symptoms’ may cycle in and out.

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

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

And remember… Personal support, coaching and help is at your finger-tips. Book a private consult.

Understand that YOUR Pathogenic Bacteria are INFLUENCING what you eat and HOW you enjoy the food. It is well documented that MICROBES have the ability to alter your taste buds and GENERATE cravings.

"One route to manipulation of host eating behavior is to alter the preferences of hosts through changing receptor expression".

In plain speak --- YOUR pathogenic bacteria have the ability to alter YOUR taste buds so that you ‘dislike or feel sick’ with fibre rich food, and instead seek out sugar (simple carbohydrates), saturated fats and salt based foods that feed IT and ensure its survival.

Developing a dislike, or even a ‘sick’ over a thought of a food and/or eating a particular food, can happen at anytime during the GRP. While admittedly, it is a terrible thing to experience, it is important you understand that it is an EXCELLENT sign and shows that POSITIVE movement is happening.

Let me explain more...

Pathogenic bacteria have a preference for high fat, sugar, salty and simple carbohydrates so… like microscopic puppet masters, these microbes control your eating behaviour by changing taste receptors so you dislike food that is high in fibre and prebiotics, and make you crave for what THEY want.

You're probably thinking... "How can I go on if I cannot even stomach the food?"

You JUST have to push through, you know, deep down, that this food is extremely good for you - right? Because you've already started to feel better - right?

You have to remember your WHY’s.

WHY do you want better health? Revisit your PHA to familiarize yourself with YOUR whys!

But you say… “I just have NO appetite and can’t eat the whole meal”

So should you eat it all, despite feeling this way?

Yes!!

Why??

Because BOTH beneficial bacteria AND pathogenic bacteria play a role in appetite regulation.

Beneficial bacteria WANT the nutrients… Pathogens don’t want beneficial bacteria to get those nutrients so manipulate appetite. Because if beneficial bacteria get that fibre and nutrients and multiply in numbers it means the END for pathogens.

Eating slowly and finishing your meal is beneficial for you AND your beneficial bacteria.

All of the above is part of ‘manipulating’ and ‘rebalancing’ the Microbiome in the GRP.

You WILL experience this at some time. If you do not move through it, it will only lead to poor outcomes for you.

Let me paint a simple analogy.

Your house is on fire. You are in your bedroom and the exits are full of flames.

You have two choices. One, run through the flames… get singed BUT are alive.

Or, two… stay in the bedroom because you’re too scared to endure the pain, but perish in that room.

THIS dislike for foods and/or no appetite, is this exact moment.

It is to be expected as you've been in poor health for some time. Your Microbiome profile is higher in pathogens (the bad guys) and low in beneficial microbes (the good guys). Being top heavy with Pathogenic bacteria means that pathogens are working overtime to turn you away from food that is going to ultimately spell out its demise.

Another analogy… think of it like a 'turf-war. Pathogens will do anything to stand their ground and not lose their turf,  they will work OVERTIME to try and manipulate you to eat what they want e.g. meat, processed foods, alcohol, sugary foods (chocolate etc), more pasta, more rice, salty foods (chips, crackers etc) and dairy. Because THEY need to increase their fitness and survive. Basically, they don't care about you!!

Pathogens also initiate feelings of -- low mood, uneasy, anxiousness, irritable, dissatisfaction etc -- by hijacking your Vagus nerve in the hope that you will grab something they love (especially quick sugars like chocolate) or something salty like a packet of chips, or some greasy and salty French fries!. They will even try to convince you that this GRP is rubbish!!

Pathogenic bacteria HATE fibre and the different types of Fibre and LOVE quick burn sugar, salt and fat.

EXAMPLE: Mushrooms contain Beta-Glucans a type of soluble fibre, a non-digestible polysaccharide, that reach the large intestine and feed your beneficial bacteria which then produce Short Chain Fatty Acids (SCFA), particularly Propionate. However, Butyrate and Acetate are STILL formed. Propionate and butyrate suppress cytokine production and cell survival (especially infected cells) and plays a role in immune-related gene expression.  They have a beneficial effect on the growth of L. plantarum and L. acidophilus strains. L. plantarumhas significant antioxidant activities and also helps to maintain intestinal permeability. It is able to suppress the growth of gas-producing bacteria in the intestines. It helps to create microbe balance and stabilize digestive enzyme patterns. L.acidophilus strains regulate Cholesterol; Help treat thrush and promote weight loss.

Your Pathogens HATE all these effects as it threatens their survival. Like microscopic puppet masters they will work overtime to change taste receptors and hijack the main neural pathway between the gut and the brain to make you HATE the food. You will wade through every single mouthful like mud, they can even make you feel nauseous.

The good news is that beneficial bacteria manipulate your taste buds too. Keep working on (especially) your stress as this has a huge impact on your gut bacteria (2-hrs of stress has the same effect as a course of antibiotics on your gut!!)

Keep implementing your resonant breathing, actively rest and relax, do your Yin Yoga eat all the prebiotic, probiotic and fibre rich foods and before you know it THOSE feelings will be gone.

While your Ginger Root Tea will REALLY help, in this instance you just have to push through. Stay strong and trust us when we say the CRAVINGS and DISLIKE of foods WILL pass.

Many members start out HATING mushrooms or celery or Brussel sprouts and finish LOVING them. Yes seriously!! Hard to believe hey?

As beneficial microbes grow and their numbers increase, they will manipulate your way of thinking so THEY can become fitter and survive. They do not care about you either, but luckily for you their increased fitness equals your increased health and soon they will drive you to eat fresh wholesome food! You will crave smoothies , salads, stews and soups!!

So, stay strong... Keep going with the GRP… and these cravings, and dislike (or even disgust) of some foods, WILL diminish as pathogens DIE and the beneficial bacteria flourish.

If you are REALLY struggling then please book a Private consult to explore and discuss the possible use of Therapeutic Probiotics with clinical evidence showing that together with GRP food (Prebiotics i.e. non-digestible compounds that stimulate growth of beneficial microbes), can alter the microbiota and result in an adoptive transfer of food preferences. 

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, morning and afternoon and then an OPTIONAL snack 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 throughout the day, not just in one sitting? Thirst often masquerades as hunger.

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

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

Are you…

• Bored?

• Irritated?

• Frustrated?

• Annoyed?

• Overwhelmed

• 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.

And also 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 or make your Seeded crispbread with some sliced Avocado on top (or Guacamole), or make your Raw Chocolate and nibble on a few pieces, or blend a serve of Banana ice-cream.

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…

• Sip on organic ginger root tea throughout the day as it helps to alleviate a plethora of symptoms.

• 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 constrict blood vessels and make the pain MUCH worse.

• 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. 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 your Omega 3 Mix which naturally reduces inflammation.

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 slow BAREFOOT walk in nature.

• 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.

• 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.

• Apply lavender oil to your temples. Lavender oil is one of the few oils you can apply ‘neat’ to the skin. It is excellent in the treatment of pain and other neurologic conditions. It also assists in decreasing cortisol release from the adrenal gland and increases secretion of serotonin from the digestive system, which can result in calming the body and providing pain relief. And as the nervous system is significantly calmed by its inhalation, you get a good night’s sleep (it also acts as a mild sedative) and repeated exposure results in a more rapid sleep onset with longer duration and more sustained sleep.

• Sleep… A disruption of sleep (lack of NREM) can result in headache and migraines, get to bed early!

• For ongoing PAIN, feel free to book a Private consult with Nat 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".

You should STOP immediately. Probiotic are of little use to you if they don’t EXACTLY match your health issues i.e. the right Genus, Species AND Strain that treats that specific health issue/condition.

Over the past few years Probiotics have been centre stage… we’ve been told to pop one daily to keep our gut healthy (well the marketers have told us that)

But is it really what our gut needs? Well… Maybe yes and maybe no! Read on….

Yes… During and after a course of antibiotics (when approx. 30% of your beneficial bacteria are disrupted) then a specific strain probiotic is highly recommended.

Maybe… When suffering from a long-standing Health Condition BUT only when combined with the right food (prebiotic fibre) and lifestyle strategies that support good gut health. Taking an over the counter Probiotic will NOT cut the mustard though. You need to take a Probiotic according to the genus, species, strain that is beneficial for your condition. For example the species and strain needed for Irritable Bowel Syndrome (IBS) is completely different for what is needed if you have Eczema or suffer from from Rheumatoid Arthritis. Research shows that clinically-proven, strain specific probiotics can promote restoration of your unique microbiome and improve its function… “It is now well established that the probiotic strains commercially available are not actually commensals, let alone constitute an appreciable portion of the gut microbiome. That is, they are not strictly seeding, but more passing through and are considered to be transient species”.

No… If you take a probiotic every day because you think “it’s the healthy thing to do”. Because while it’s not ‘unsafe’, it may not provide the health benefits that you want or need. And in some cases taking the incorrect (not needed) strain may be detrimental to your health… "The use of Probiotics… can dominate and thus reduce other important beneficial bacteria species. It is crucial in the rebalancing period to ensure that the composition of the Gut microbe community remains relatively equal during growth to ensure long-term sustainable benefits."

No… When you trying to fix a ‘funny tummy’ without investigating what really is going on.

A PROBIOTIC capsule is essentially a capsule full of good bacteria strains
that support existing beneficial bacteria in your gut.

Basically a probiotic NEEDS something to eat so they can ferment the food and pass it onto your own beneficial bacteria. They are a very short-term intervention to support a long-term deficiency. What your Gut REALLY NEEDS is PREBIOTICS — food high in fibre — basically fertilizer for the good bacteria that live inside your gut. The bonus of this is that it is definitely cheaper, and more beneficial, to include prebiotic and probiotic foods in your diet…. this is what you are eating on the GRP!!!

A recent study by a group of scientists at the University of Colorado Boulder suggest that PREBIOTICS not only feed good bacteria but can improve sleep and buffer the physiological impacts of stress. Robert Thompson, a post-doctoral researcher in the Department of Integrative Physiology and first author of the new study, found that “PREBIOTICS improved both REM and non-REM sleep after stressful events.”

Prebiotics are what assist in restoring gut health.

Prebiotics are non-digestible food ingredients (fibre) which have been shown to stimulate growth of beneficial bacteria and restore proper microbial balance to your gut microbiota, helping to mitigate the detrimental effects of antibiotic usage, poor dietary choices and under nutrition. In a nutshell, making you ridiculously healthy!! In fact a 2002 study showed… “Prebiotics alone have also been shown to improve the health and alter the gut microbial composition” and multiple studies show… “Specific immune related effects included reduction in pro-inflammatory cytokines and an increase in the anti-inflammatory cytokine”.

Prebiotics are readily available in every day foods such as…Asparagus, Yams, Jerusalem artichokes, Leeks, Onions, Garlic, Beans and Legumes (sprouts), Buckwheat, Chickpeas, Bananas (unripe), Lentils, Oats, Flaxseed (ground), Chicory root, Dandelion root and fibres such as Psyllium husk. And a HOST of other plant-based foods that are FIBRE rich… all of which you will be having with the GRP!

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

✅ Continue with Resistance/Strength training … IF you are currently doing a Resistance/Strength training program. Or if on a rehabilitation program (with your physio’s approval of course!) Overall composition of the microbiome is not significantly altered with training and some studies show that resistance training may improve intestinal barrier integrity.

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

Focusing on WEIGHT (i.e. the number on the scales) has nothing to do with building a consistent set of healthy behaviours and a healthy Microbiome… which equals a healthy YOU!

Being a GRP’er is about making your health your priority. Not making your weight your priority!

When you make your health your priority… it naturally reduces inflammation AND your weight!!

When you make your weight a priority… it does NOT reduce inflammation nor your weight (or if it does, just short term)

Your WEIGHT (on the scales) is NOT the most accurate measurement of your health. Your waist measurement is a FAR superior measure of your health. Reason being, is that your waist measurement is an indicator of the level of INTERNAL fat (adipose tissue) deposits. That is, the fat that coats your major organs i.e. heart, kidneys, liver, pancreas and digestive organs. You cannot SEE internal fat however it is dangerous to your health because it not only coats your major organs but builds up IN your organs. For example, when your liver becomes ‘fatty’, it pumps out excess fat and sugar (glucose) into the blood, increasing your risk of diabetes and coronary heart disease.

Weighing yourself does NOT show THESE internal fat deposits.

For example: A person can be at the ideal weight (for the height) but have a larger waist circumference. This is referred to as TOFI (Thin-Outside-Fat-Inside).

A lean individual with a higher waist circumference i.e. a disproportionate amount of fat stored in their abdomen (the area that houses your major organs, is at an increased risk for metabolic syndrome (high cholesterol, high blood pressure, insulin sensitivity, abdominal obesity).

You may say… “I am interested in better health, weight is not my focus”…

But do this simple test (be honest) to determine if this is actually true...

1. When the number on the scale does down... do you feel euphoric, happy, motivated?

2. When the number on the scale goes up (even slightly) or not down to where you want it to be … do you feel down, sad, discouraged, frustrated?

If you said YES to either A or B (i.e. the number on the scale affected your mood) then you ARE focused on your weight and not your health!

If you say... "but I am NOT focused on my weight"... great, then you can STOP weighing yourself RIGHT NOW and not do it again until instructed.

While tracking your weight is part of your Personal Health Assessment (PHA) it is JUST one of the many tools used to monitor, and determine, the health of your Gut Microbiome and YOU.

Understand, that weight isn’t the cause of poor health... poor health is the cause of weight issues.

And… losing weight does NOT equal being healthier.

Being HEALTHY means…

• FEELING amazing!

• Sleeping like a good baby

• Having consistent even energy levels

• Having an even consistent mood

• Being able to navigate stress easily and effectively

• Moving your body without aches and pains

• Being able to think clearly

• Being free of digestive issues

• Having a radiant complexion

• And… SO much more!

If you REALLY want to be healthy, then forget about the number on the scales and FOCUS on HOW you feel and what your body is telling you.

You KNOW when you are putting on weight… your trousers are tighter, jeans are harder to zip up, the need to upsize clothes etc. you don’t need a set of scales to tell you, right? And more than the ‘issue with clothes’ you can FEEL the weight, right?

Get in touch with HOW you feel, not the number on the scales, and this will guide you to optimal health.

Now.. time to read more research on what happens when you FOCUS ON, or WORRY ABOUT, your weight …

With any of the following... how often do you think about them? Often? A little? From time to time?

"I'm worried I won't lose weight"

"I'm scared I will gain weight"

"I'm not losing enough weight"

"I often think about my weight"

“I need to lose ‘___ amount of kg’ for an event”

What if we told you that… FOCUSING, THINKING ABOUT and/or WORRYING about your weight IS one of the biggest barriers to reaching and maintaining a healthy weight!!

How?

Because… focusing on, worrying about, being anxious about... overthinking about your WEIGHT actually results in your body NOT losing weight, and even gaining weight‼️

Thinking that your weight issues are ONLY connected to what you are eating and your movement… is OUTDATED science. E.g. Calories in, Calories out (i.e. eat less, exercise more)

Learning that there are OTHER connections to 'weight' is important.

However, what is MORE important is that you learn to let go of old science and outdated ideas of health and instead LEARN from your own direct experience from doing the GRP.

I IMPLORE you to take the time to read this slowly and carefully... and read it TWICE‼️

Scientific evidence is clear… it is NOT just ONE factor that contributes to losing weight, or gaining weight, it involves a number of factors.

What are these factors?

Evidence is emerging that your Gut Microbiome is intrinsically linked with weight.

And your Gut Microbiome is directly influenced by other factors such as... Variety of prebiotics and fibre, Stress, Sleep quality, The way you eat (DDs) Alcohol, Medications, Antibiotics, Infections, Over exercise, Sedentary lifestyle, Hydration, Pollutants (POPs/PCBs), Personal and Home care products.

Some of them you KNOW are directly linked to weight.

Some of them you think MAYBE are linked to weight.

Some of them… you have NO IDEA they are linked to weight.

But they are ALL linked to your body's WEIGHT.

And you’re here on the GRP… to learn a little about each and see for yourself the factors involved in your body's weight… and ultimately what contributes to not just reaching a healthy weight, but maintaining it.

There is a DIRECT link with FOOD but not how you may think of it e.g. old science of calorie restriction.

The link is with prebiotic, fibre rich and probiotic foods that influence the function, numbers, variety and richness of beneficial gut flora which then influence weight outcomes.

"Cross-sectional studies suggest that the microbes in the human gut have a role in obesity by influencing the human body’s ability to extract and store calories"

"High gut microbiome diversity, high-fibre intake and bacterial operational taxonomic units… are all correlated with lower term weight gain in humans independently of calorie intake and other confounders"

"Prebiotics increase the number of Bifidobacterium species and other butyrate producers, leading to improvements in metabolic outcomes and the gut barrier against pathogens".

"Dietary intake of high fiber foods (e.g. fruits, vegetables, and legumes) increased microbial diversity and was associated with reduced weight gain in humans, independently of energy intake"

Let me put that in plain speak…

Your beneficial bacteria influence HOW you extract (use) and store calories.

Diverse beneficial gut bacteria ➕ variety and high-fibre intake ➕ functional beneficial bacteria = lower term weight gain independent of calorie intake.

LACK of beneficial gut bacteria ➕ LOW-fibre or LOW variety intake ➕ semi or non-functional beneficial bacteria = higher term weight gain independent of calorie intake.

It is OLD science that eating MORE puts on weight and eating less helps you lose weight (e.g. calories in, calories out).

Those who consume more complex carbohydrates i.e. fibre and prebiotics, have HIGHER ⬆️ Microbiome diversity.

Those who consume more protein and animal fats have LOWER ⬇️ Microbiome diversity.

Now that’s just a teeny tiny snapshot of the diet side of things but I think you get it.

Here is MORE science about the factors that influences your weight (can you see WHICH factor predominates??)…

"Stress results in 'fat store overdrive', especially abdominal fat, visceral fat (fat around internal organs) and dorsocervical fat (fat on the back of the neck between the shoulders)"

"On average, long-term cortisol levels are elevated in obese individuals, and seem in particular related to increased abdominal fat mass. This specific distribution may be explained by the greater density of glucocorticoid receptor (GRs) in visceral adipose tissue than in other adipose tissues, causing fat redistribution to the abdominal region”

"Cortisol, a glucocorticoid (GC) hormone, is known to cause a redistribution of white adipose tissue to the abdominal region and in addition increases appetite with a preference for energy-dense food (“comfort food”)

“Increased long-term cortisol levels are strongly related to abdominal obesity"

"Stress events lead to abrupt changes in the gut microbiota have been shown to potentially lead to serious negative host health outcomes, including diarrhea, opportunistic infections, and obesity"

"Metabolic syndrome (obesity, high blood pressure, abdominal obesity etc) are related to and even predicted by increased sympathetic nerve activity and a dysregulated HPA-axis. (I.e. stress, worry, fear, anger etc)"

"Stress may play a major role in the development and maintenance of obesity in individuals who have an increased glucocorticoid exposure or sensitivity"

"Evidence is mounting that stress, and particularly, an increase of the glucocorticoid stress hormone cortisol plays a role in the development of obesity"

"Cortisol, a glucocorticoid (GC) hormone, is known to cause a redistribution of white adipose tissue to the abdominal region and in addition increases appetite with a preference for energy-dense food (comfort food)"

"Overuse of antibiotics has been linked to the onset of obesity"... and "Antibiotic-induced dysbiosis induces weight gain"

"The influence of the intestinal microbiome on metabolism, hormone balance, neurotransmitter function, and the brain can play a major role in weight management and treatment of obesity"

"Pathogenic Gut bacteria may alter inflammatory factors ... and C-reactive protein are biomarkers for inflammation and appear to be associated with obesity"

"Clinical evidence supports that dysfunctions of the circadian timekeeping system are present in a variety of morbid clinical conditions, such as obesity"

"The obesity pandemic coincides with an increase in factors that enhance cortisol production, such as chronic stress, consumption of food with a high glycaemic index, and a reduced amount of sleep"

"Gut dysbiosis (an imbalance of gut microbiota composition) due to dietary or environmental changes can promote overgrowth of pathogenic organisms that cause chronic inflammation, thereby playing a major role in the pathology of chronic metabolic and intestinal diseases"... "In contrast, a healthy balance of intestinal microbiota may play a role in preventing or alleviating obesity and metabolic diseases"

"Weight gain is an unfortunate consequence of chronic symptoms resulting from long-term exposure to water damaged indoor environments"

"Microbial diversity shows a preventive effect on long-term weight gain in healthy individuals"

"Epidemiological studies also indicate that intake of dairy and vegetarian protein sources is associated with protection against obesity, whereas a high intake of meat, in particular red meat, predicts higher weight gain"

"It has been reported that a high-protein low carbohydrate diet when given in combination with caloric restriction in obese humans resulted in…. the levels of metabolites associated with protection from cancer decreased whereas the levels of several metabolites assumed to be hazardous increased"

"Food contributes more than 90% to the total current exposure of POPs, especially food of animal origin such as fish, dairy products, or meat. Studies have reported an association between obesity and plasma levels of certain polychlorinated biphenyls (PCBs) and pesticides"

"The altered gut microbiome may contribute to obesity development by promoting insulin resistance and systemic inflammation"

"A high protein intake may be associated with increased overall mortality. However, this was not observed if the proteins were plant derived"

Do you see how YOU have the POWER to not just reach but MAINTAIN your body weight?

The GRP addresses all these factors... but... it RELIES on YOU implementing them daily - NOT just once, or sometimes, or just when you feel like it. Each and every day!!!

If you TRULY WANT to be a healthy weight, and maintain a healthy weight, then you need to get in touch with your MIND and BODY. You need to FEEL your health.

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

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

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

Read on to find out…

WHY THE LIMIT TO HOW MUCH COFFEE AND TEA…

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

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

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

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

• Caffeine dampens appetite. This is nutritionally unsound.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

WHY A CERTAIN AMOUNT & TYPE OF COFFEE/TEA?

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Many women experience issues with their menstrual cycles, ranging from PMS to symptoms during menstruation such as cramps, back aches, low energy and craving etc.  This is due in part to hormonal imbalances, in particular an imbalance between estrogen and progesterone. These are modulated by the Gut Microbiome, your overall health, and are affected by factors such as movement, stress, medications, alcohol, smoking, caffeine etc.

It is amazing HOW we, as women, actually know very little about our cycle,  how contraceptive methods affect our body and cycles. Part of this is due to how we were 'introduced' to the subject, for others it is rooted in cultural or religious practice.

Whether you know a lot, or a little... it's IMPORTANT that you know how your reproductive system works and how you have the ultimate power over what happens with it.

The female reproductive cycle involves an interplay of hormones that results in cyclical changes in the ovaries and uterus. Each cycle takes anywhere from 20 – 35 days, with the average being 28 days. It involves the development and release of an egg from the ovaries and the preparation of the uterus to receive a fertilized egg.

If fertilization doesn’t occur, the endometrial (uterine) lining (which has thickened in preparation for the egg) starts to shed through menstruation (day 1).

Estrogen and progesterone are two of the key hormones that regulate this cycle. Estrogen levels increase during the first part of the cycle; whereas progesterone levels increase while estrogen levels slowly decrease during the last part of the cycle. It is the imbalance of estrogen and progesterone throughout the cycle that contributes to the symptoms of PMS, menstrual cramps and irregular cycles.

The TWO main phases of the Menstrual Cycle are

From the time menstruation starts until ovulation is Phase 1 - The production of estrogen is essential during this phase. Phase 1 begins on the first day of menstruation and lasts until you ovulate, which is around 14 days. This is called the Follicular phase.

From ovulation until menstruating is Phase 2 - Progesterone is being made and utilized during this 2nd phase. Phase 2 is from when you ovulate, day 14 until the say your menstruation starts. This is called the Luteal phase.

PMS usually occurs in Phase 2, about 4-10 days before your period and usually stops after bleeding begins. It is often recurrent, moderate-to-severe and can be one, or a combination of, the following symptoms...

Physical symptoms… Retention of fluid in fingers/ankles, Abdominal bloating, Swelling and tenderness in breast(s), Skin breakouts, Headaches and/or migraines, Fatigue and tiredness, Sleep disturbances, Weight increase, Alternating bowel movements, Cravings, Muscle aches and pains.

Emotional symptoms… Feeling irritable or anxious, Poor coping ability, Poor concentration, Mood swings, Wanting to be alone, Reduced libido, Sadness, Melancholy.

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 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. Do NOT take if pregnant or wanting to get pregnant.

• 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 beans, flaxseeds, raw chocolate, sesame seeds, berries, and chickpeas. In addition, Vitamin D is essential for oestrogen biosynthesis so adequate levels must be maintained -have them checked through a blood test BEFORE self-prescribing.

• 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.

• Add Turmeric, Ginger and Dill into meals, when complimentary to that meal.  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.

• Add in an extra session of Yin Yoga as it can be extremely beneficial in 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.

✅ 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" . 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.”

✅ 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. So do your RESONANT BREATHING often.

✅ Eat small meals, frequently (as you are in the GRP) to keep blood sugar levels stable.

✅ For sweet cravings have a punnet of blueberries, have your optional snack.

✅ For salty cravings have avocado mixed with sunflower/pumpkin seeds on the Ultimate loaf and sprinkle Dulse flakes over the top. Or put some nut butter onto celery sticks and eat that. The crunch of the seeds helps with salty cravings.

✅ Don't eat close to bedtime (leave at least 2-3hrs) between dinner and bedtime.

✅ Increase food sources of Magnesium. We will cover this in Module 4, however for now, increase intake of raw unsalted Pistachios near, and during your period, as they have high levels of Magnesium and Omega 3’s which assist with pain. Note: Studies show no evidence of benefit using magnesium oxide supplements.

✅ Increase food sources of Calcium. We will cover this in Module 4, however for now, increase your intake of Tahini and Sesame seeds and keep eating all the delicious GRP meals as fibre and resistant starch helps with the absorption of Calcium. Studies show that 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.

✅ 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.  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. Do your Stretch-Decompress-Hydrate sequence.

✅ Go Barefoot walking… as the grounding with Barefoot walking has been shown to… “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.”

✅ 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. We will cover this important topic, with a heap of strategies, in Modules 6 & 7.

✅ 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. 

✅ Maintain a healthy weight - studies show that being 'underweight' can cause hyperactivity in the hypothalamic-pituitary-adrenal (HPA) axis and affect the Luteal phase.
✅ 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.