I’ve just finalised my meal planner and sourced everything I need.
I’m feeling quite upbeat about it.
Especially looking forward to bone broth. My Grandma used to make it when I was small and, if it tastes as good as I remember, I’ll be happy. Strangely my brothers used to hate it. She also used to encourage us to drink cabbage water too (she grew her own). Maybe Grandma’s knew best. 😀
Rye and Sourdough are supposed to be healthier but the evidence is its extremely variable and determined by your microbiome. Take a look at daytwo.com for more
Good luck.. I’d say deffo focus on a healthy micriobiome but equally focus on no processed foods; no simple sugar; reduce carbs and substitute for healthy omega3 fats in the diet; also space meals out; don’t snack etc
I know this is not an animal sight but any thoughts or help would be massively appreciated.
We have a dog who is 18 months old and had Campylobacter as a puppy, but although that is no longer present he has had a very week constitution ever since leading to repeated antibiotics to control diarrhoea, has anyone heard of faecal microbial transplant being done in animals at all and if so who might I contact. Any other advice that can be offered would be listened to with open ears as this makes his life miserable.
Got the book. Read it in two sittings. I’m totally on board. Not least because of the part where the lady with severe psoriasis saw a massive improvement.
I too have severe psoriasis. It’s mainly on my feet and I can’t work, barely socialise and depressed.
After careful research, I’ve sourced some recommended products and am focused on implementing the diet.
I’m not exaggerating when I say that this could totally change my life.
Would love to connect with anyone else in the same boat.
I will keep you posted. XXX
Thanks so much again Graham,
I usually have dark rye or sourdough and have tried cutting carbs in the past and no difference. I will give it another go and follow your advice on vitamins. I really appreciate your time.
My fiance and I are on day 3 of the reboot plan and I’m struggling.
I’m feeling like I have no energy and I’m waking in the night feeling hungry.
I also just had the granola for breakfast and it didn’t make a dent.
Does it get better? I don’t need to lose weight!
Thank you Graham for the information. I’m interested because my son has suffered from CFS for several years now, needs help.
Ask your GP; why do you want one?
Toast (even small quantities) can spike sugars; raise insulin and hinder weight loss. Try cutting out all beige carbs for a period and see if that helps; increase insoluble fibre in the diet; supplement vitD and magnesium to increase insulin sensitivity; DON’T eat “little and often ” instead allow at least 12h between your evening meal (no snacks!) and BREAK-fast.. . Sleep? 8h; Stress? minimise. Exercise- high intensity plus resistance . Hope that helps
High quality olive oil or avocado oils are much preferable; less processing and a better omega3 to omega6 ratio; if you want to consume seeds then absolutely do so – highly recommended , ditto nuts. Consume a variety to benefit your microbiome diversity and if you can afford it, organic.. Simples!
Hi Graham, thanks for your reply. I am very concerned as I’ve been taking this flaxseed for a long time. An email to the Flaxseed company states this:
” Regarding your query, the production process is very simple. The seed is pressed and the oil then passes through a filter of less than 5 microns. It is then packaged. Typically the oil is 50% omega 3 and 16% Omega 6″
This didn’t sound highly processed to me and it seemed like a low proportion of Omega 6? But I’m so confused as I know very little of the processing process and percentages that are good for you. Thanks for your further thoughts
Thanks Graham, I appreciate your help.
A normal day consists of:
Coffee with milk
Fruit or sourdough toast with a scraping of butter and Vegemite (Yes, I’m an Aussie)
Yoghurt snack sometimes – about 2Tbsp.
Lunch is usually Miso Soup with Vegetables (leafy greens, mushrooms etc).
Or eggs (omlette with no cheese, salt and pepper or boiled)
Coffee with milk and maybe some nuts in the afternoon with a piece of fruit
Dinner is usually a protein and vegetables/salad. It varies but they are always low fat, organic and home made. make as much food myself as I can including cured meats (a rare treat), Kefirs etc. I don’t eat much processed foods at all.
I don’t have soft drinks apart from the odd Gin & Tonic (no sugar tonic) and a small glass of red wine most nights, but its mostly water /herbal teas for me.
Thanks so much again.
Thank you so much for sharing X
Yes some meds affect the microbiome in good ways and others bad. This an area if increasing research and research interest and yes its not just antibiotics, albeit they have the most profound effects
I’ve done a lot of work with British Gut- check out their website. Its very cheap (£75 from memory) and when you get the results I’m happy (accredited!) to provide interpretation and advise.. UBiome is one of my other recommendations
Specifically for irritable bowel and and inflammatory bowel symptoms I recommend Symprove. Take a look at their website. They’ve actually funded clinical trials. My next go to is VSL3, but as said above a combination of natural pre and pro-biotics in the diet can be extremely helpful
I recommend the Fibre Freestyle device
Flaxseeds YES flaxseed oils absolutely no. Avoid seed oils at all costs- highly processed and truly unhealthy and full of inflammatory omega-6 fats.
I think there’s a lot of confusion about the value of calorie counting. While its true calories can’t be totally ignored, in most calories its the NATURE not the NUMBER of calories that count. If you are happy to post a typical days food (breakfast, lunch, dinner, snacks and drinks) I might be able to help
I would like to take part in the potato starch survey.
I live in Hertfordshire.
Does anyone know where I can get a Dexa scan?
I understand your frustration. I’ve written a couple of blogs that may be useful to you.
You may have a better understanding if you read them and help you with your weight loss.
Being diabetic myself and off medication for the past 4 years.
I’m sharing my knowledge & experience with anyone who is keen to help themselves.
Since changing my diet I’ve lost weight & not fallen ill for the past 4 years (touch wood).
I hope the information helps you.
If the potato starch survey is still ongoing, I’d like to be part of it. Got a sack of that sweet, sweet starch arriving today, so am primed n positioned 🙂
I have always been a small eater but a bigger girl – not fat, just ‘comfy’.
I exercise regularly and am quite active, don’t eat junk food or sugary drinks and eat fresh, organic foods.
On average I only eat around 800-900 calories per day and when I ‘pig out’ I may hit the recommended 1200 for a woman my age (43)
I have been to dieticians who tell me to go on a diet – they NEVER listen.
I have been on many eating regimes and cant eat as much as they prescribe – I feel sick and physically cant eat all that food!
I even went on a scientifically based diet and put on weight.
I have had hormones and thyroid testing and all ok.
Hi I am currently taking 3 dessert spoons of cold compressed flaxseed oil daily as a way of obtaining good levels of Omega 3. I have MS and have read (Professor Jelinek, overcoming MS programme) that this is the best way of consuming it. Will it still be good for my microbiome in this form?
Love to hear people’s views.
What would you guys like to find under the tree this holiday season?
Here is my gift guide for fermentation lovers https://myfermentedfoods.com/fermentation-gift-ideas/
I have read about the sugar probe test in The Clever Guts Diet book. How do I find out more?
Hi I’ve just found this and might be too late for the party but I’ll post anyway as I’ll be reading and following some of the advice from earlier posts
I posted a thread recently about being a returner who’s slid off the wagon for various reasons, one big one is that we’ve been up to our eyes in building work on our house and not having a working kitchen for months, so we’ve relied on ready meals pubs meals and takeaways. also stress with my mum whos in a nursing home with end stage Alzheimer’s
Although I’ve not had a medical diagnosis as I hate going to the doctors and often think pills are ineffective and counter productive, I’ve suffered with these digestive symptoms for quite a while – a year or more with acid reflux or GERD or GORD, difficulty swallowing food at times, indigestion, IBS, grumbling, windy, aching abdomen. It seems to have flared up recently – probably stress and a bad diet with the building work in the house and I can’t seem to ease it even though I’ve started this week doing a combination of cleverguts and Tim Spector Diet Myth.
I’m on jury service this week and I suppose a combination of the worry and upheaval about it has made it my symptoms worse. This afternoon I’m sat in court listening to to the defendent being questioned and I’ve got nausea and awful cramping in my stomach up to my midriff and down to my abdomen and I’m doing my best to try to keep things together. I can’t go off sick because the whole trial collapses as there has to be 12 jurors so a new jury would have to be put together and a new trail date set. So tonight I’m lying on the settee trying soothe things so I ll be ok tomorrow.
Today has hit home to me that I need to do something about all these digestive symptoms and I can’t keep putting up with it and trying to manage them them myself – it affects my sleep too as I can’t lie comfortably without wind and feeling bloated and a bit of reflux too. I’m going to try to keep to full fat live yogurt and kefir and avoid anything that I know triggers it until my jury service is over and then go to the doctor – even thought as I said I try to avoid them and try to manage my own health.
Any advice and support – if anyone’s still visiting this thread – is very welcome
No one diet suits everybody. I switched to a WFPB diet earlier this year and it was disastrous for my body – even though I’ve been vegetarian + fish for 25 years. We each need to find what works for us.
hi guys, I have been doing some of the diet for about six weeks now and things have changed big time
1. my hair has retuned on my head were it was thinning
2.my sore joints have stopped aching
3.i sleep better
4.back pain is decreasing( not a back problem) was my bowl
this is the best thing I have done in my life
Ive recently started trying to figure out whats best for me and my gut and have been fasting from dinner to lunch, cutting out sugars ect. I’ve been doing this for 3-4 weeks to now find out i am pregnant. I am wondering if its ok to fast early stages of pregnancy as long as i am getting all my nourishment, vegetables, protein, calcium ect from my lunch and dinner. I am really enjoying the food i am eating and feel more energised. I am also wanting to be vegan and i know this isn’t advised while pregnant. Any advice please, I would be so grateful!
I’ve read a few places recently that refer to Alzheimer’s as type 3 diabetes. Jason Fung’s take on obesity and diabetes (and possibly Alzheimer’s ) are all linked to insulin resistance caused by people eating the wrong things (sugar and other refined carbs) and how regularly they eat. His book the obesity code is probably the best book I’ve read and makes so much sense, its quite an eye opener, maybe get it to read during the breaks on Jury service?
Hi Recovering thanks, that’s brilliant, you’ve done really well. It is really helping me firm up my ideas to read what you have done
I get the whole thing about trying to keep healthy and fit for as long as possible as my mum has Alzheimer’s and her two sisters had it as well – although as far as I know it’s not heredity, I am predisposed to similar health conditions like indigestion and IBS. But I don’t smoke and only drink 1/2 glasses of wine about 4 times a week and I view that at as good for my health and that I get out and socialise in the pub. I too hate sport or going to the gym and most of my exercise is walking the dog but he’s getting old and arthritic.
I got on the scales for the first time in ages and I’m way way too heavy 12 st 10 for my 5’ 7” height which gives me a BMI 27.9 !! My focus over the past 6 months or so has been to shun diets and try to eat intuitivey – Eating what I want and when I want BUT I think it’s where I’ve gone wrong because I’ve ended up feeling ill and fat after eating too many crisps cakes biscuits and processed meals so I’m going to work on what I eat and like you say start with small do- able steps and am going shop for and prepare a weeks worth of healthy lunches for when I’m doing jury service next week. I’m using the Justine Pattinson book, as I like it and she sets out meal options covering 28 days that are based on a Mediterranean diet and healthy gut principles.
My husband does 5:2 religiously but I struggle to maintain fasting as I start panicking about getting hungry and getting headaches, I’ve done 16: 8 with v little effort so I’m gong to work towards including that in my plan.
Thanks for the link for the kefir grains – I’ll get some ordered
So, here I go
Could there be a link between toxoplasmosis and dementia…..? Just a thought…..!
Forgot to say I got my grains from here: https://www.ebay.co.uk/itm/Organic-Milk-Kefir-Grains-Live-Tibetan-Mushroom-Superfood/302853177827?hash=item468374c1e3:m:mh4fQNmRT9LW6RCPB1B6-rg:rk:1:pf:0
I’ve had em a couple of years and no issues so I’d recommend him. The seller also has useful You tube instructions here: https://www.youtube.com/watch?v=9c2vuA2OQTw
Your welcome and no I don’t mind telling you what I did/do which have changed a bit over the years….
I was historically always overweight and decided if I didn’t do something aged 40+(with a BMI of 30) It would cause me issues later, my knees were starting to give me a bit of grief and I wanted them to last at least another 40 years…..I was lucky in that I had no illness and was fairly active , enjoying weekend walks and having a job that involved a reasonable amount of time walking about but I never played sports or took any form of exercise (other than walking), as I was convinced I was allergic to both. I started a ‘diet’ and read books (still reading and learning!), everything Dr Mosley has written is a good start (but Fast diet and Fast exercise are a must) I used to eat toast or cereal for breakfast, sandwiches at break time and lunch and snack when I got home before evening meal (which was nearly always Pasta/Spuds/Rice/Pastry etc) . First I started to exercise, I hated the idea of doing this in public- it wasn’t going to be pretty! and I also wanted something quick, so after reading Fast Exercise I thought I’d give HIIT a go. I decided to spend £300 on a reasonable cross trainer, enough of a commitment to make me use it but not so much to bankrupt me if it was a huge mistake. I started doing HIIT every other day for 5 mins, building up to 10 mins and also strength exercises 20 minutes on the days in between. After a while of doing this I got to thinking i should put more effort into what I was eating as I was undoing all the good work I was doing exercising, after all I wasn’t doing the exercise for fun! (I didn’t enjoy it then and I still don’t! but its much more tolerable now!). So I ditched the bread and changed a few other things. Porridge for breakfast (its now eggs or yogurt as lower carb) Fruit for break time (now swapped to nuts) salad for lunch (this is a big one with salmon or cheese etc and fermented stuff, as many veggies, seeds, olive oil etc as you can fit in the box!) I lost the three stone in 9 months. I reckon I’d have done it quicker if I knew then what I know now. I’d now say diet is the singularly most important thing, exercise is beneficial but I’d say 80% of the battle is what you eat.
So the main things I now do are:
Eat fairly low carb by ditching the starchy ones (bread,pasta,rice, potatoes now rare for me, yes I miss them, yes most people like them and they are staples but I also believe that’s one major factor why we are in an obesity epidemic) we don’t need them.
Avoid sugar and artificial sweeteners
Practice intermittent fasting (it sounds scary and mad but once you go lower carb its much easier) obviously it will help with weight loss or maintenance but its suggested to have other health benefits (Read Jason Fung’s books) I do 24 hours (dinner to dinner) twice a week, occasionally doing 2-3 days…..
Eat loads of veg, not loads of fruit (beware of dried fruit, loads of sugar in there)
Exercise 10 mins HIIT every other day, alternated with half an hours strength exercises (I use the 7 min app and do 3 reps of the classic workout).
I still have a couple of vices!…
I still drink (not excessively) but go for red wine over beer most of the time (but not always!)
I’m a bit of chocoholic but its now dark chocolate 75%+ coco solids not dairy milk, even I can’t eat so much dark….
I’d recommend measuring yourself, height and weight and waist, work out what your BMI is and what it should be, that’s your goal and don’t sell yourself short, yes loosing a stone is great but if your still overweight after loosing it keep going. Keep a diary of your stats.
Start tomorrow, you don’t have to do everything in one go but change something. I’d suggest looking at what you eat and plan some changes i.e what do you normally have for breakfast can it be improved? if not look at lunch and keep looking….
Go for it, its not easy as we are surrounded by bad stuff but its well worthwhile!
thanks for replying. I was beginning to think this forum had died or like me people had disappeared off doing other things
I’ve used to make kefir but since we’ve been having building work I’ve not made it but I’ve been buying it from Sainsbury’s the white bottle with the green label. I should start doing it again, do you know where can I get the grains from?
I’ve had a week of feeling rough with IBS pains and reflux, as well as 2-3 nights of insomnia but something stops me going to the doctor cause I don’t think pills and medicines will help me, it has to come from me and my eating and current lifestyle. I know it’s been triggered mainly by a bad diet and stress of the ongoing building work (almost finished now, thankfully). The last time I went to the docs, I had inflamed toes after some OTC cream for athletes foot hadn’t agreed with me and the doc wanted to give me antibiotics – which I know ruins your gut health and would probably make my athletes foot worse – I treated it myself in the end by bathing it in hot salty water daily .
You’re right about making lifestyle changes and I like the idea of treating it as a new hobby. Wow 3 stone loss is excellent. Do you mind telling me what did you do and what helped you?.
I’m going to start properly after the new year – I’ve got jury service for the next two weeks – it’s must be for all my sins! So Im just going to to my best to keep my head above water til that’s finished and eat as well as I can. . I need to get out on my bike again too. I’ll get myself prepared for it, I’ve been reading the cleverguts recipe book as well as one called the Healthy Guts Handbook by Justine Pattison, and have got some good advice and ideas from them. I’ll be v grateful for anything people can recommend I read, etc
Again recovering, thanks for replying to my post – we’ll liven this forum up 😀
I too am interested in getting my microbiome tested in the UK, but am interested in a company who does the whole package, including interpreting the results and giving clinical recommendations etc. Let me know if you come across such a company. Thanks Marina
Busier now your here!
I’ll offer my 2p worth increasing the foot fall 100%….
Can you make your own Kefir? or other probiotics?. Kefir is easy and I’d like to think probably has more beneficial bacteria than commercially available and possibly offers the most bang for your buck. I make may own most days, its easy but it takes time. It might help you but I doubt it will cure you. I also make Purple Sauerkraut (recipe off here I always make 7 times the recipe, it goes in my daily salads and I make it every 3 months or so), Kombucha, Yogurt and Sourdough (for occasional consumption as I try to be low carb). Re diets as I think you’ve found they are not sustainable (especially in the upheaval you’ve been experiencing, hopefully things will settle down and you can get back on track). I think to be really effective you need to change your lifestyle, diet is just part of it. I know that’s easier said than done but I did it a couple of years ago and I’ve sustained my 3+ stone loss and I feel better than I did when I was 20 so its possible. Think of it as a new hobby but you do have to stick with it. I’m sure if I went back to my old ways I’d quickly revert to where I was. Look at doing HIIT 10 mins every other day is a very time efficient way of improving your fitness (but you may want to start with less and build up) I do mine on a cross trainer but there are plenty of other ways.
Good luck! Go for it you can do it!
It’s busy round here, isn’t it?
I am enjoying trying out the diet. I do have 2 questions.
1 I would also like to lose weight and am not on this diet. Should I try the blood sugar diet instead?
2 I get quite strong facial eczema when I drink Kombucha and/or the milk kefir. Is this a common reaction to the bacteria/yeast? Will it go away if I continue to do it?
I was one of the first posters on this forum and sad to say I’ve slipped off the wagon somewhat since then although I do try keep to general healthy gut principles . I’ve lurched off into various diets and plans including low carb high fat diet and weightwatchers all that happened was that I got constipated. I’m now at the stage of not doing any diets
I’ve moved house since and we’re coming to the end of work to build an extension and I’m not feeling too healthy as a result of the stress, upheaval and not having much of a working kitchen and having to keep going on ready meals and takeaways and pub meals. My IBS has flared up, I’ve got several inflammatory type ailments like athletes foot and eczema and mouth ulcers and sore gums, and I’m getting regular bouts of insomnia
I want to boost my health and my gut health up and I need some advice on how to do this – I was thinking I’d get a probiotic – any suggestions for which one – I was thinking symprove or vsl#3. I’ve been taking inulin FOS. I like kefir but need to start buying it again. What else can I do to get myself healthy again?
I have had the same problem where I am sensitive to nearly all food, and turns out I have mast cell activation syndrome, which is an inflammatory allergic condition. Foods that are high in histamine are often a huge trigger, but when levels are high, then it becomes all foods. When it comes to mast cells, unfortunately it is very difficult to heal the gut, as live bacteria is also a trigger, making the sensitivities even worse, so the first thing to do, is calm down the cells, then look at the gut afterwards. If anyone wants more info and lists of doctors who can diagnose this unusual condition, then send me a message and i’m happy to email a list.
My thoughts are that our gut flora is our being i.e. the software with decision making abilities and the brain purely memory storage, muscle coordination and sensory input, with the Vagus nerve providing the link between the gut flora and the brain
The gut controls your mood through the production of a range of different chemicals as required, so damage to your flora by food preservatives, et al, will compromise this ability, affecting health and wellbeing.
Modern medical response to this is to replace the chemicals that the compromised gut can no longer produce, using synthesised equivalents, with little or no understanding as to the exact type or the correct quantity required, instead of healing the ailing flora.
Purely my gut feeling but I don’t think that the majority of society could handle this concept!
Recommendation at this Christmas time, fermented Brussel Sprouts….!
I feel confused about whether drinking tap water is unhelpful to the microbiome, reading about chlorine etc. to make it safe. What do other people do, and does it make s difference? Thanks.
I live in New Zealand and is poo testing available here or do I have to look overseas?
I have exactly the same thing… any thing fermented, aged or cured and foods with high histamine levels. I’ve spoken to a doctor and done some research , apparently it is a high level of histamine in the body. But I can’t figure out how to help my body and not have to take a anti histamine everyday without eliminating a large amount of foods. Also I have digestive issues but a lot of things suggested to improve this are fermented!
Looking for solutions…
Anyone any tips for making the phyto salad bearable to eat? I felt so sick afterwards raw cabbage did not agree with me!
I am wondering if there has been any study on negative or positive effects on the gut when we take disprin or other pain killers. I understand that antibiotics kill the good guys and the bad guys and I had to take a disprin for pain today. Started wondering what this would do to the organisms in my gut?