Yin Yoga is going to change your Microbiome, and life, in a profound and positive way… Seriously!!

But more importantly… Your Yin Yoga session is not just a… “If I feel like it, I’ll do it” … type of thing… IT IS CRUCIAL to rebalancing the Microbiome and Microbiome recovery.

Yin Yoga practice holds poses and stretches from one to three minutes. With regular practice it results in a pronounced, and significant improvement, in perceived stress, reduction in anxiety, pain, fatigue and depression. In addition, it increases physical well-being and energy. The regular practice of yoga is associated not only with significant increased brain GABA levels (a neurotransmitter that provides a calming effect) but a sustained increase. It also has been proven to lower salivary cortisol - a measure of stress. These positive changes are suggestive of reduced sympathetic activity (fight/flight) and increased vagal tone (rest/digest) for Microbiome recovery.

The 3 principles of Yin Yoga are…

1. Find your edge… do NOT chase a sensation or go to too deep that you cause pain or injury.

2. Resolve to be still… relax your muscles and let gravity do the work for you.

3. Hold the pose.. anywhere from 1 to 2-mins or as long as is instructed (and ease off if you a experiencing a sensation that causes pain)

This Yin Yoga Program has been specifically chosen for the GRP, as the structure of each 15-20 min session.

Start the video that corresponds with the DATE that you are doing your Yoga (makes it easy to remember)… so on 9th October you’d do VIDEO 9, on 10 October you’d do VIDEO 10 and so on, until you get to Day-30. Then you will go back to Day-1 and start the sequence again in order. On the 31st of the month choose ANY video you like. This series will be used for the entire GRP (all phases). Follow it exactly, do not change the exercises.

You are required to follow your Movement Prescription and record your YIN YOGA, when completed, in your Movement & Hydration Prescription. This holds you accountable to your commitment to your health PLUS you get all the positive feels of filling it in.

We take a deep dive into THE BENEFITS OF YOGA in Module 3. For now you just need to know what challenges you may face… and how to step up to those challenges with these solutions. Because, starting ANYTHING new can bring on physical, mental and emotional challenges. Here are some you may face and solutions to overcome…

CHALLENGE… Mind wanders… When you start out you WILL notice your mind wandering -- this is completely normal and to be expected!

SOLUTION… Do not try and stop the thoughts, instead watch them (like sitting on the side of the road watching cars go by), look, observe and let them pass. Don't spend time engaging with those thoughts. Focus on your breath and draw your attention back to each inhale and exhale. When another thought comes in, just re-direct yourself back to your breath, and let those random thoughts go and focus on the present. FOCUS on your breath, FOCUS on the sensation in your body. Where do you feel the stretch? Can you relax into more?

CHALLENGE… Issues with doing, or holding, poses… When starting out you may none or little of the flexibility and balance, and staying power, required to do Yin Yoga. Add to that, your current health condition with pain and/or stiffness, your range of motion will be naturally limited when you start.

SOLUTION… While soreness and slight muscle ache is normal if you experience stabbing, burning, sharp, piercing and/or radiating pain during Yin Yoga STOP that pose immediately. 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. When practicing yoga, accept your moment-to-moment experiences and create a mindfulness practice, not forcing the body past its comfortable limits. Over time, regular practice of Yin Yoga will increase your proprioception, improve balance, flexibility and strength.

CHALLENGE… Getting down on the floor is too difficult, too painful…

SOLUTION… Do your Yin Yoga on your bed on top of the quilt. If too soft, then just do on top of the sheets. Over time you will notice and improvement as Yin Yoga enhances muscular strength and body flexibility and with continued practice you will notice a gradual loosening of the muscles and connective tissues surrounding the bones and joints; and thus reduced aches and pains.

CHALLENGE… Issues with strength… When starting out you may none or little of the strength required to hold some poses. You will notice how weak your hands, arms, shoulders, legs, feet etc are and how intense it is to hold, what looks like, a relatively easy pose.  

SOLUTION… Over time you will build strength, but until you do, adjust and modify poses when they over-test your strength but being careful not to ‘wuss out’!!

CHALLENGE… Wanting to repeat the sessions that are ‘easy’ and avoid those that are more ‘challenging’… When you start out you will notice that some sessions are super easy and some are more challenging.

SOLUTION… Challenge yourself, move out of your comfort zone and give your body the opportunity to show you what it is capable of!!

CHALLENGE… Expectations of results… You’re not seeing results as fast as you thought you would.

SOLUTION… When you set expectation for ‘results’ you take away the most important part of Yin Yoga practice which is the benefits it brings to your body and mind IN THAT MOMENT. It is not a ‘result’ driven practice. It is an in the moment practice with a focus on self-love. It provides a release from body and mind tension. A time to become more in tune with yourself. Let go of every achieving ‘results’ this is NOT what Yoga is about. Every day you will come to your yoga practice with different things happening in your mind and body, more or less tension. Yoga is about learning to stop, focusing on the moment, clearing your mind and learning to listen to your body.

CHALLENGE… Procrastination… Thinking you have get domestic or work-related tasks done before you do your Yoga.

SOLUTION… Just a heads up… your INBOX will always be full so STOP trying to get ‘ABC’ done before you care for yourself. Being a home practice, this Yoga practice is SO convenient. Get into the routine of having your nightly shower then laying out your Yoga mat and getting your space ready. When it is time, even if you feel like you don’t want to do it, just SIT on your mat quietly for one-minute. This will be your gentle prompt to start.

CHALLENGE… Distractions… Kids, partners, noise etc.

SOLUTION… The practice of Yin Yoga is about quietening YOUR mind while the ‘chaotic’ world continues around you. However, you will need to draw a very firm line in the sand and let your kids, partner etc. know that this time is a non-negotiable and you are not to be disturbed. Or if they really can’t be away from you, invite them to join you 😊

CHALLENGE… Nowhere to practice… you don’t need a dedicated room to practice your before bed Yin Yoga.

SOLUTION… You only need the space of the size of your Yoga mat with a couple of feet either side. You may need to push back a sofa or slide a table to the side, or choose to do outside at night under the stars!

CHALLENGE… Feeling unwell or in pain...

SOLUTION… 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. So instead of NOT doing your Yin Yoga spend the 15-mins laying on the mat (or on top of your bed if pain stops you from getting to the floor). Listen to Yin Yoga session, follow all the prompts for breathing and affirmations and do deep restful resonant breathing. Another alternative is to choose Day-2 video, as this is an ALL on your back session that requires no effort.

CHALLENGE… Feel worse the day after, so don’t want to do it again.

SOLUTION… Understand the mechanisms at play. When doing Yin Yoga you are doing deep stretching and this essentially squeezes your fascial network. Fascia is connective tissue that encases and “holds every organ, blood vessel, bone, nerve d and muscle in place” and has nerves that make it almost as sensitive as your skin. As you release the tension in this LIVE tissue, toxic metabolites trapped in mucous, are released into your bloodstream and sent to the liver for removal. But the result of ‘too many toxins’ can overload your liver and you can feel ‘out of sorts’ or ‘lethargic’ or ‘feel unwell’ the next day. This WILL pass just keep doing the movements.

CHALLENGE… No Yoga equipment, clothes, mat, bolsters…

SOLUTION… The beauty of before bed Yin Yoga is that you do NOT need Yoga clothes, you can do it in your pyjamas!! Nor do you need any fancy expensive equipment. A good yoga mat is inexpensive – from $8 - $15 AUD. Avoid getting a super-thin mat (e.g. 5mm) instead go for a high-density foam material that is about 1cm (0.5”) thickness to provide from cushioning for the spine, hips, knees and elbows on hard floors. You don’t need to buy bolsters… roll up a towel or use a pillow or cushion. And yoga clothes? As it is a before bed Yin Yoga (it will be after your shower) you’ll be in your pyjamas… so make sure they are comfortable and easy to move in. If not, invest in some new organic bamboo ones!!

Our modern-day western lifestyle has taken us away from direct skin connection with the Earth through footwear... and this has ultimately impacted our health.

“The disconnection from the Earth may be an important, insidious, and overlooked contribution to physiological dysfunction and to the alarming global rise in non-communicable, inflammatory-related chronic diseases”.

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

“Because our bodies are entirely conductive d every cell, the cytoplasm of each cell, the cytoskeleton of each cell, every fluid in the body (including blood, cerebrospinal fluid, synovial fluid, plasma and more), every tissue, and every organ system d the entirety of our anatomy is conductive. When we touch the earth in any way, we become a part of this global electrical circuit through the nature of our innate conductivity. In fact, it is only recently that we have ever lived disconnected from this natural global circuit, as it is only recently that we wear plastic shoes, live and work and learn and shop and eat in insulated indoor dwellings, even riding up off the earth in rubber tired vehicles and flying up away from the surface of the earth in aircrafts. Because we no longer connect all day long to the earth's natural energy circuit, we must intentionally ground our body to it in order to become a part of this global electrical circuit, a practice known as grounding”

“It is now time for the medical world to start recognizing that a body connected to the ground – a grounded body – is similarly more stable and healthier. It functions more naturally, a state lost over time because humans have become largely disconnected from the Earth”

Think about how you played as a child… the ‘natural way of walking’. Barefoot… running, walking or skipping.

Now… fast forward to ‘going for a walk’ as an adult.… Put on active wear…Lace up your sneakers… Plug yourself into a device (music or a podcast)… or perhaps track your steps, heart rate etc. with a fitness app.

A far distance from NATURE, hey.

Imagine a form of movement that involved NO preparation. Not even having to change outfits!! A walk that can be done any time of the day, without even cracking a sweat.

A walk, that with every step, IMPROVES your health and the health of your Microbiome… immeasurably.

Barefoot walking takes ‘walking’ to a whole new level providing numerous benefits to your health. You can do anywhere where it is safe… In a park, at the beach, at the lake/river, in the woods, even in your back or front garden.

25-years of medical research backs up the fact that… Grounding to the global electrical grid — the EARTH — yields immeasurable health benefits.

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

Research shows that grounding yields quantifiable changes in diurnal or circadian cortisol secretion levels that, in turn, result in changes in sleep, pain, and stress (anxiety, depression, and irritability).

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

When your feet experience the cold, the heat, the wet, the damp, the rough, the smooth etc. it brings your mind and awareness to the NOW.

With every step you get to feel various sensations… to be in the NOW… to slow down, to connect with earth.

Scientific research supports the concept…

…”that the Earth’s electrons induce multiple physiological changes of clinical significance, including reduced pain, better sleep, a shift from sympathetic to parasympathetic tone in the autonomic nervous system (ANS), and a blood-thinning effect”

“Upon earthing… shows an immediate decrease in skin conductance indicates a rapid activation of the parasympathetic nervous system (rest/digest) and corresponding deactivation of the sympathetic nervous system (fight/flight)”

“Reduction in inflammation as a result of earthing has been documented with infrared medical imaging and with measurements of blood chemistry and white blood cell counts. The logical explanation for the anti-inflammatory effects is that grounding the body allows negatively charged antioxidant electrons from the Earth to enter the body and neutralize positively charged free radicals at sites of inflammation”

"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.”

"Provides sensory benefits. Sensory receptors in the feet, when detecting ground surface differences (e.g. hard, soft, smooth, rough, cold, warm, hot, wet, dry etc.) transmit (uninhibited) signals to the brain helping to improve balance, strengthen muscles, create a stronger neural connection between the feet and the brain and improve ‘Proprioception’ (how your brain understands where your body is in space).”

"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.”

“As part of the treatment of hyper-arousal in the nervous system, leading to the amygdala-mediated fight, flee, freeze, hypervigilance, or submission reactions. Chronic hyperarousal depletes the body’s reserves and renders one vulnerable to a plethora of physical and mental health problems. Therefore, their inhibition is one of the goals of anxiolytic treatments, which is possible by dampening the HPA response to stress, improving immune function, and facilitating proper nutritional acquisition and absorption. The prescription is simple: rest, digest, exercise, practice mindful relaxation and eat a nutritionally rich and varied diet.”

And you to GET ALL OF THIS…. by simply taking your shoes off and going for a walk!!!

“Emerging evidence shows that contact with the Earth may be a simple, natural, and yet profoundly effective environmental strategy against chronic stress, ANS dysfunction, inflammation, pain, poor sleep, disturbed HRV, hypercoagulable blood, and many common health disorders, including cardiovascular disease. The research done to date supports the concept that grounding or earthing the human body may be an essential element in the health equation along with sunshine, clean air and water, nutritious food, and physical activity”

Researchers showed that when the body is connected to the earth it goes into a DEEP HEALING STATE with benefits such as…

• Stimulates the parasympathetic branch of the autonomic nervous system to decrease inflammation (documented with infrared medical imaging).

• Has a blood-thinning effect and increases blood perfusion of body tissues and organs… blood flows more easily, with decreased viscosity.

• Immediate stress reduction with rapid shifts in the ANS from sympathetic to parasympathetic dominance.

• Normalization of muscle tension.

• “Grounding the body at night during sleep also appears to positively affect morning fatigue levels, daytime energy, and night-time pain levels”

• Can increase free thyroxine and thyroid-stimulating hormone, improving thyroid function.

• Results in significant decrease in renal excretion of both calcium and phosphorus.“The observed reductions in blood and urinary calcium and phosphorus directly relate to osteoporosis. The results suggest that Earthing for a single night reduces primary indicators of osteoporosis”

• Accelerates the immune response (including immunoglobulins, gamma globulin concentration, white blood cells and reduction of inflammatory cytokines).

• Reduction in ‘inflamm-aging’, a major components of the aging process which results in a progressive inflammatory status and a loss of stress-coping ability.

• Regular grounding may improve blood pressure, cardiovascular arrhythmias, and autoimmune conditions such as lupus, multiple sclerosis, and rheumatoid arthritis.

• Shifts brain wave patterns and reduces ambient stress levels.

• Reduction of Primary Indicators of Osteoporosis, Improvement of Glucose Regulation, and Immune Response

• Supports deeper, more restorative sleep at night. And if you have trouble sleeping at night…one of the best things you can do is to make a daily habit out of grounding in the morning light… do a short 5-10 min barefoot walk to resync your circadian rhythm to the planet.

• Decreases inflammation in the body over the long term.

• Improves the body's autonomic function through vagal tone support.

• Improved lymphatic fluid circulation in the torso and improved digestion.

• After injury, grounding can reduce or even prevent the hallmark signs of inflammation: redness, heat, swelling, pain, and loss of function.

• Within 20 minutes of grounding, thermal imaging showed improvements of the ileocecal valve function (valve separates the last section of small intestine from the first section of large intestine) It’s role is to prevent backup of the waste material into the small intestine. A malfunctioning valve may result in disturbed digestion and toxins (waste matter) from the large intestine seeping into the small intestines.

• Supports our metabolic function as a whole, boosting your basal metabolic rate.

• More radiant complexion… Intestinal blood circulation and peristalsis are controlled by control systems modulated by the Autonomic Nervous System [ANS]. Connection with the Earth supports a more efficient autonomic nervous system (ANS) with improved blood flow in the face and abdomen.

• A decrease of congestion… better blood flow regulation results in improved digestion and decreased bloating.

• Helps to resolve… “the cascade of inflammation and autoimmune signaling in hormonal pathways that may ultimately lead to thyroid hormone imbalances, cortisol or sex hormone imbalances, all which can lead to issues such as adrenal fatigue, hypothyroidism, insomnia and more”

“Because grounding goes immediately to work directly stabilizing your autonomic nervous system by boosting your vagal tone, it has the power to regulate your racing heart and deepen your breathing. So, it's literally the perfect adjunctive support during panic attacks and heightened anxiety states”

“Grounding is a wonderfully uplifting way to balance mood, support the central nervous system, and release chronic inflammation that puts wear and tear on the body and mind”

“And to get exponential benefits, combine mantra and meditation with grounding outside. It can be as simple as sitting outside on the earth and focusing on your breath. Connecting to our global electrical circuit through grounding deepens sleep, decreases stress hormones and boosts vagal tone, all of which can provide incredible relief and boost resiliency in the face of trauma”

“We know that grounding not only decreases inflammation and pain, but during exertion it decreases damage done to muscles and mitigates how much soreness you experience later”

“Decreasing the inflammatory response of the gut by grounding while you are eating is a great way to allow your food to digest more easily and with less discomfort, and secondarily because grounding increases blood flow as well, your gut absorption will be enhanced too. In addition, vagal tone gets a boost when the body is grounded, and this in turn is a direct avenue for grounding to impact digestion, as our entire digestive tract is driven by the vagus nerve, everything from our salivary glands to our swallowing mechanism to gut peristalsis and even digestive enzyme secretion is guided by vagus nerve function. On top of all of this, walking boosts gut motility, so consider taking 10 min to walk grounded after a meal to help boost gut peristalsis naturally, which will encourage healthy bowel movements and decrease bloating, indigestion and constipation”

“Dr. Koniver recommends taking at least one meal a day while grounded outside, which she proposes may improve digestion and nutrient absorption via activation of the vagus nerve”

The benefits to your BENEFICIAL BACTERIA is immeasurable.

When the body is grounded and calm, then the Vagus nerve sends messages back to the gut bacteria. And these microbes ...

"Shape the architecture of sleep and stress reactivity of the hypothalamic-pituitary-adrenal axis. They influence memory, mood, and cognition and are clinically and therapeutically relevant to a range of disorders, including alcoholism, chronic fatigue syndrome, fibromyalgia, and restless legs syndrome".

AND...

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

It costs NOTHING and is simple to do.

Grounding requires NO effort, NO dieting and is the BEST and easiest ways
to promote healing and reduce inflammation. It is a simple and profound addition to your lifestyle.

In fact, grounding (earthing) is a GROSSLY overlooked factor in health and healing!!!

Now… just like everything… do NOT expect a difference in a matter of days, weeks or a month... remember you have your health issues for years simmering in the background (or at the forefront).

A restoration of your body’s equilibrium and keeping that way… means implementing your Barefoot Walk as prescribed.

So find a patch of grass, near work, near home, on the way back from work… kick off your shoes and CHANGE YOUR HEALTH… CHANGE YOUR LIFE.

There are JUST two things you CANNOT when barefoot walking…

🚫 Do NOT go at a fast pace… it should be slow and purposeful… be in the moment.

🚫 Do NOT use ANY type of technology… which means NOT listening to anything except the sounds around you.

P.S. And… If your feet are dirty after walking then… just give them a good clean when you get home.

Resistance band training is a great movement and provides similar, and sometimes even greater muscle activity, than regular strength training with machines or free weights (dumbbells).

Using resistant bands has been proven to improve the size, function and strength of muscles and can be used if on a rehabilitation program (with your physio’s approval of course!)

Resistant bands provide a HUGE benefit as they don’t put force on the joints, which allows for more stimulus to the muscle (aka a better workout) without the risk of injury. They also provide an all-round better muscle-building, strength training and toning, as they provide resistance through the full range of motion.

On top of that… resistant bands provide a ‘constant tension’ which means you need to balance and stabilize your body which provides an ADDED benefit of engaging and activating your core helping to slim and tone your waistline.

Always start out with a LIGHT Resistance band, or better still buy a set that takes you from light, to medium, to heavy so you can level up as your strength improves. Click HERE to see what they look like. There are varying types, choose what is best for you. A demonstration of 2 are given in the Day-14 Coaching video.

As you get stronger you can level up to a MEDIUM or HEAVY resistance band. They are great to incorporate with abdominal strengthening as they create a gentle, more targeted way of building core strength.

Your Resistance band will provide an ALL body workout and is super convenient as you can do anywhere and can easily pop them in your luggage if you are travelling. Especially because they weigh virtually nothing!! No excuses not to get trim and toned!!

Use this STARTER resistant band VIDEO on the days of Resistance Bands in your Movement and Hydration Prescription - In total it ONLY takes 3-mins for EACH set of resistant band exercises!!

• From 0:00 to 3:00 minute mark - is the INSTRUCTION on how to do the Upper Body workout. Watch and practice the moves along with Marin.

• From 3:00 to 6:28 minute mark - takes you through ONE set of each of the Upper Body workout. ONLY do it once, and as you progress, you can go back to 3:00min mark and repeat the exercises again.

• From 6:29 to 9:20 minute mark - is the INSTRUCTION on how to do the Lower Body workout. Watch and practice the moves along with Marin.

• From 9:21 to 12:00 minute mark - takes you through ONE set of each of the Lower Body workout. ONLY do it once, and as you progress, you can go back to 9:21min mark and repeat the exercises again.

It is VERY important to note some resistant band movements are contraindicated in certain individuals because of muscle, joint or tendon injury so please CHECK, or seek specific assessment or instruction, from a trained Exercise Physiologist or Physiotherapist/Physical Therapist before undertaking.

You may be surprised to hear that coffee is the MOST consumed Psychoactive/Psychotropic substance in the world. Psychoactive/Psychotropic means… that it changes the way your brain and nervous system works and thus affects your mental state.

And Tea consumption trumps coffee consumption in the world three-fold! And tea leaves are higher in caffeine, about 2-3%, compared to coffee with about 1-2% caffeine. While the brewing process, type of coffee and tea and extraction process play a role in the percentage of caffeine, in general tea often contains more caffeine than coffee.

The 'caffeine' in both tea and coffee works by stimulating the central nervous system... making you alert. When you suddenly stop, or reduce it, it WILL result in withdrawals.

These withdrawals can happen to ANYONE who consumes caffeine, even if you ONLY drink 1 cup a day, or every second day. In fact, the term ‘caffeine withdrawal’ is actually a medical diagnosis.

Discontinuing drinking coffee or tea suddenly, or reducing the amount you consume, results in withdrawal symptoms in 99% of individuals!! Yes 99%!

The most common withdrawal symptoms are headache and tiredness. However, it can also result in... Irritability, Blurred vision, Drowsiness/sleepiness, Yawning, Lethargy, Fatigue, Sluggishness, Poor concentration, Thick head, Migraine, Heavy feeling in arms and legs, Hot or cold spells and even the jitters.

Symptoms can last from one to ten days, however, usually peaks at the 48-72 hr mark. After that symptoms lessen day by day as the brain adapts to its new norm and increased blood flow.

To help reduce symptoms…

• Do NOT go cold turkey!!! Instead REDUCE the amount you are drinking slowly, day by day e.g. from 2 cups to 1½ cups to 1 cup.

• Hydrate regularly, 100-150ml every 30-mins.

• Drink herbal teas instead. Dandelion tea is a good choice as it has a ‘coffee’ flavour and helps to support liver detoxification. But you don't want to push detoxification so ONLY have one cup of this tea a day.

• Continual movement to provide the body with increased blood flow and ‘natural’ energy boost. Stretch-Decompress-Hydrate!

• Do a session, or part of a session, of your Yin Yoga.

• Go outside and ground yourself.

• If you decide to go ‘cold turkey’ (which we do NOT recommend) and symptoms persist, then have half a cup of black coffee or tea, then SLOWLY wean off as recommended. Stopping ‘cold turkey’ can be unbearable and produce severe withdrawal symptoms that are of no benefit to you or your Microbiome! If you drink a large amount of tea and coffee, then reducing intake is beneficial for the Gut Microbiome BUT do it slowly!!

• If pain persists, and to find natural pain relief, read the GHL section in Module 1… What Can I do to Alleviate Adverse Symptoms?

Absolutely!!

You may think guzzling huge amounts of water (3, 4 or 5 litres a day) and having clear urine equates to 'healthy' and that you are 'flushing out toxins' but this is NOT the case.

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

In fact, guzzling large amounts of water can create an electrolyte imbalance and can be dangerous.

And do NOT be misled by the false myth that drinking MORE water will 'flush out toxins'… because although urine does assist in transporting waste out of the body, it is NOT the only way, and having MORE does NOT improve or speed up in this process. Also, the ‘flushing out toxins' model is bogus as ‘toxins’ cannot be flushed out. There is a hugely complicated process in the kidneys, liver etc required to eliminate toxins. Water helps but the process cannot be forced or sped up!!

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

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

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

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

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

Room temperature FILTERED water.

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

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

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

The OPTIMUM way to hydrate the body is the 'STRETCH-DECOMPRESS-HYDRATE' method. If you haven’t already (and you should have!!) then head to then click HERE (which takes you to the GRP Hub) - read and answer the questions on THAT post.

Other ways that can assist with regularly drinking water are…

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

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

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

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

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

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

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

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

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

In regard to drinking rainwater, that is… is it safe to drink?

Perhaps, yes, maybe or no… read on to find out.

First, what is rainwater?

Clouds become saturated, or filled, with water droplets … “When a small water droplet bumps into a bigger one, it condenses, or combines, with the larger one. As this continues to happen, the droplet gets heavier and heavier. When the water droplet becomes too heavy to continue floating around in the cloud, it falls to the ground”…  there is ‘liquid precipitation’ i.e. rain (raindrops).

“Raindrops condense around microscopic pieces of material called cloud condensation nuclei (CCN). CCN can be particles of dust, salt, smoke, or pollution”

For example… in built up urban areas, during the working week, there are many vehicles on the road. All of these vehicles release exhaust fumes into the atmosphere and this creates CCN in the clouds. Once the clouds become saturated with moisture and CCN… it rains (with pollution)

Natural rainwater can contain all sorts of ‘pollution’… even something as natural as a volcanic eruption can result in Sulfur dioxide and Nitrogen oxide being released into the atmosphere which results in ‘acid’ rain.  Rainwater can also contain contaminants from where it runs from e.g. the roof. Type of roof, gutters, piping and then storage tank. I.e. Asbestos, lead, and copper into the water. And then depending on the catchment area/surface it may contain microscopic remnants of bird/rat faeces, bacteria from breakdown of leaves and even parasites.

Therefore, a thorough inspection of rainwater catchment and surface areas is crucial. Also, surrounding location, contaminants, and pollution sources.

It is advisable to have rainwater professionally tested every few months to determine if it contains any  harmful germs, chemicals, or toxins. Water treatment options i.e. filtration systems are available for rainwater.

So after you do all of this you can ascertain if it is a “perhaps”, “yes”, “maybe” or “no” to drinking rainwater.

Yes and No.

Herbal teas… Some herbal teas are ‘natural diuretics’. A Diuretic is a substance that stimulates the kidneys to get release sodium (salt) and increase urinary output which also helps to excrete metabolic waste products. The term ‘Diuretic’ is derived from the ancient Greek diouretikos, meaning ‘prompting urine’. As the kidneys release sodium, water follows. That in turns makes you ‘wee’ more often. While diuretics can be useful in certain health conditions, for the most part, they are not as they INCREASE the amount of water expelled from the body. Meaning you have to replace lost water. If you are drinking these herbal teas regularly then do NOT count them in your daily water intake (as you need to drink water to replace lost fluids). Examples are Green tea, Fennel tea, Nettle leaf tea, Celery seed tea, Cranberry tea and Dandelion tea.

So, it’s important to keep water level up because an excess -- of even NATURAL diuretics -- can result in mineral depletion e.g., low levels of potassium in the blood which can result in symptoms of tiredness, constipation and muscle cramps. Message – Everything in moderation AND just like you're having heaps of different types of fibre you should be drinking varying herbal teas 😉

Also make sure your Herbal Teas are ORGANIC and LOOSE LEAF and NOT tea bags to avoid pesticides and also the plastics and glue used in tea bags.

Coffee… You'll probably be happy to hear that black coffee actually counts (a little) towards your water intake. But before you get too excited... a 2008 study indicated that caffeine results in a mild increase of urine production so for every cup of coffee you’re probably only getting the benefit of half a cup or less of water. And remember this only counts if your coffee is black. We believe it is better not to ‘count’ it as part of your water intake and instead focus on WATER and non-diuretic herbal teas.

Black tea… Black tea also counts (a little) towards your water intake. As with coffee, the caffeine in tea results in a mild increase of urine production so for every cup of black tea drunk you’re probably only getting the benefit of half a cup or less of water. And remember this only counts if your tea is black. We believe it is better not to ‘count’ it as part of your water intake and instead focus on WATER and non-diuretic herbal teas.

Other sources… Vegetable broths, herbal teas, smoothies, fruit and vegetables also count towards water intake but not always the full one cup. Watery fruits and vegetables e.g. melons, oranges, grapefruit, tomatoes, lettuce, celery and cucumbers are over 90% water, so they count for more. We believe it is better not to ‘count’ it as part of your water intake and instead focus on WATER and non-diuretic herbal teas.

First let’s look at what Soda water and Sparkling water is.

It is water (filtered or unfiltered) that is infused with carbon dioxide gas (CO2) to create bubbles. This addition of CO2 to Soda and Sparkling water is artificially added. However, in the case of ‘Natural Sparkling Mineral Water’ it comes can be naturally carbonated from the spring, or artificially carbonated.

Depending on where the ‘Natural Sparkling Mineral Water’ is sourced it will have a varying taste because of the minerals in the earth where the water was sourced. Some are salty as the ground has more Sodium (salt) whereas some are more metallic where the ground has a higher Magnesium content whereas some are chalky in taste due to a higher Calcium content.

So now that you know what it is… when should you drink it?

All of these types of water are okay to drink from time to time (when entertaining or eating out).

However, it is NOT advisable to make carbonated water (soda water, natural sparkling water) you choice of water for continued daily hydration.

Why?

Carbonated (bubbly) water can exacerbate unpleasant digestive symptoms such as acid reflux, heartburn, bloating and gas. irritable bowel disease (IBS), and Crohn's disease," she notes

If you suffer from a condition such as… Irritable Bowel Syndrome (IBS), Inflammatory Bowel disease (IBD) or Gastroesophageal Reflux disease (GERD) carbonated water can worsen these conditions, so it is best to avoid during the GRP and re-visit after your 'gut' is rebalanced.

In addition, carbonated water has been shown to increase the hunger hormone 'Ghrelin'. While the study (done on male rats) it concluded that consuming gaseous beverages, as opposed to tap water, resulted in weight gain. Because when the hormone Ghrelin is elevated, so is hunger and thus food intake. 

Carbonated Soda water (as opposed to natural sparkling water) also has a pH of around 4-5… which means its more acidic. Tap water is approx. 7pH. The pH of the human body ranges between 7.35 to 7.45 - and needs to maintain the acid-base balance to maintain homeostasis (the body’s way of maintaining an internal stability while adjusting to changing external conditions)

Therefore continually, or regularly, drinking Soda water (albeit a weak acid) it can be minimally corrosive, hence it should not be your daily ‘regular’ water source.

Sparkling (natural mineral ) waters are anywhere between 5.5-8 pH as it depends on source and mineral content.

And if you are buying Soda water or Sparkling water to take with you when entertaining or eating out, then ensure that you check the label first… many store-bought versions add sodium and sometimes natural and/or artificial acids or additives!

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.

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

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

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

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