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THE GUT SOLUTION

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WITH SARAH OTTO AND GUESTSCopyright 2019, Capio Media, Pty Ltd.

All Rights Reserved3

MEDICAL DISCLAIMERCopyright 2019 by Capio Media, Pty Ltd - All rights reserved.

This book contains information that is not designed to take the place, substitute, or replace any form and method of professional or medical advice and treatment or medicine. All content is the author’s opinion and is not intended to diagnose and remedy. The facts and figures contained in this document are presented solely for informational and educational purposes only.

This book contains materials, statistics, news, and reports complies from various resources and sources considered accurate and deemed reliable to the best of the Author’s knowledge; however, the author cannot assure and guarantee its validity and accuracy and cannot be considered, nor held accountable for any omissions or errors. The contents of this book are periodically updated. You must seek medical advice, treatment, and medicine from a professional or doctor before utilizing any of the information, techniques, advice, and remedies mentioned in this document.

By applying and utilizing the information, techniques, advice, and remedies mentioned in this document, you consent to hold the Author unaccountable against and from any expenses, costs, and damages, including any potential legal fees subsequent from the use of any information presented in this book.

This disclaimer covers any injury or damages resulting from the application and uses, whether indirectly or directly, from any information or advice that are given, whether criminal intent, personal injury, negligence, offense, contract breach, or any action caused.

By reading the information presented in this document, you accept all the risks related with the application of the advice given herein, with a complete understanding that solely you are liable for any result of effect that occurs upon the use of the information and the execution in any manner, as well as regardless of the interpretation you considered of the advice. To ensure your safety and health, consult a medical or professional practitioner before applying any of the information, techniques, advice, and remedies mentioned in this document.

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All Rights Reserved

WEEK 1 GETTING STARTED

Ancient physicians and modern doctors agree: The gut is the root of all disease. I say, the gut can also be the root of vibrant health, energy and longevity. The gut is a major determiner of every other aspect of our health. Whether this be a positive or negative impact in our lives is entirely up to us. When we heal our gut, we take control of our health.

When our gut is healthy and our microbiome is happy, we radiate energetic health and youthfulness. We have clear skin and a rosy complexion. We sleep well at night and have plenty of energy all day long. We enjoy meals that satisfy our palate - and our microflora.

Because when the microflora ain’t happy, ain’t nobody happy!

When our gut is in distress we suffer painful and embarrassing symptoms like gas, bloating, constipation and diarrhea. We have trouble settling in to sleep at night and feel fatigued during the day. We’re more susceptible to simple infections and chronic, life-threatening conditions. Our weariness shows in our lifeless expressions and the dark circles under our eyes.

But it doesn’t have to be this way. We all have the power to heal our gut and restore our health. We just need the right information to know how to go about it.

Congratulations on making an investment in your health that will pay off for years to come. We’ve learned all about the microbiome and the importance of a healthy digestive tract from our experts here at The Gut Solution. Now it’s time to put that information to use.

The Virtual Health Retreat is here to walk you through the next steps of



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your journey. We’ll take you step-by-step through the precise, expert-recommended protocols to heal your gut and restore your health.

There will be three main phases in our journey:

Eliminating triggersSoothing inflammationRestoring diversity to the microbiome

So where do we begin?

JOURNALING

Keeping a daily log of our consumption along with our symptoms - not just our physical and digestive symptoms, but also things like how are we feeling emotionally and what kind of sleep we are getting - can be one of our most powerful tools on our path to restored health.

Be as detailed as you can in recording the type and quantity of foods that you eat as well as your exercise, time you go to sleep and wake up, your moods and emotions, energy levels and mental state: or you feeling sharp and focused or foggy and sluggish?.

Recording your intake and reactions on a timeline can be especially helpful for detecting patterns. Your journal could be as simple as an unlined notebook with a page for each day and a column for each category. You could use a spreadsheet to track the information, like the one I’ve provided here. There’s also a number of apps that you can use on your phone that will prompt you to record information throughout the day.

Whatever method you choose, your journal is your essential diagnostic tool for revealing your unique imbalances and charting your path to

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wellness. Get your journal organized and get in the habit of using it now. It will be extremely helpful for you as we move forward in our program.

TESTING

Many of our experts begin their patients’ journey with thorough and specific testing to determine the underlying cause of their symptoms. A spectrum of blood, urine, stool and even breath analyses can detect evidence of conditions like Leaky Gut and SIBO, infections like Candida and parasites, deficiencies of nutrients and hormones, toxicity caused by heavy metals and mold, and even food allergies and sensitivities.

If you’re pursuing testing, you’ll want to work with a qualified medical practitioner to help you make sense of your results. With a little luck and effort, you may find a wonderful professional in your community to guide you through this process.

If you do not have access to a gut health expert in you hometown and are unable to travel to one, do not fret. Many of the experts on our program offer online, international consultations. You can have test samples collected at a lab near you and have the results sent to the doctor of your choice, wherever they may be.

For a complete listing of the doctors I’ve met with who offer long distance treatment, click here.

Let’s take a closer look at some specific tests that can be helpful in making sense of your symptoms and charting your course to a healthier gut:

Great Plains Laboratory offers many tests that reveal imbalances in our guts. Consultations about results are included in every test. Some of their tests that may be helpful for you include…

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Organic Acids Test

The Organic Acids Test is strongly recommended as the initial screening test for dysbiosis. The simple, non-invasive, at-home test detects over

70 markers, including vitamins and antioxidants, oxidative stress, energy production, detoxification, neurotransmitter levels, oxalates and intestinal yeast and bacteria.

https://www.greatplainslaboratory.com/organic-acids-test

IgG Food Allergy Test

The IgG Food Allergy Test is helpful for structuring elimination diets and identifies foods responsible for symptoms like bloating, nausea, headaches, mood changes and fatigue. 93 foods are tested and delayed reactions are identified. Delayed reactions can take up to 3 days to manifest so using a test will take a lot of the guesswork out of determining



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the cause of your symptoms. Elimination of IgG positive foods can improve symptoms of IBS, autism, ADHD, cystic fibrosis, rheumatoid arthritis and epilepsy.

The IgG test from Great Plains Laboratory also checks for presence of Candida overgrowth. An overgrowth of Candida can cause Leaky Gut, contributes to chronic inflammation and is linked to disorders including autism, MS, depression and chronic fatigue.

https://www.greatplainslaboratory.com/igg-food-allergy-test

GPL-TOX Profile

The GPL-TOx Profile screens for 172 different non-metal toxic chemicals that we are exposed to through pharmaceuticals, packaged foods, household products and environmental pollution. Chemical toxicity causes hormonal imbalance and gut dysfunction leading to weakened immunity and systemic inflammation.

https://www.greatplainslaboratory.com/gpl-tox

Mycotoxic Profile

Measure your exposure to mold with the Mycotoxic Profile. Diseases and symptoms linked to mold exposure include heart disease, asthma, cancer, loss of vision and memory, chronic fatigue, depression, anxiety, ADHD and liver damage. Test detects exposure to 40 different species of mold.

https://www.greatplainslaboratory.com/gplmycotox

Metals Hair Test

The hair test is ideal for checking exposure to toxic metals. Scalp hair reflects systemic levels of elements and deviations are often detectable



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in the hair before symptoms of metal exposure manifest, making this a great tool for early detection. The Metals Hair Test reports levels of arsenic, cadmium, lead, antimony and mercury.

https://www.greatplainslaboratory.com/metals-hair-test

Comprehensive Stool Analysis

The Comprehensive Stool Analysis detects presence of yeast, parasites and bacteria that contribute to chronic illness and neurological dysfunction. This test has the potential to isolate and identify many pathogens.

Conventional testing for parasites often yields false negatives because in order for a parasite to be detected by this method the stool sample must contain a parasite in a particular phase of its life cycle and the parasite must be alive at the time the sample is taken and when it reaches the lab. Getting a false test result does not guarantee the absence of parasites.



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Comprehensive Stool Analysis is much more sensitive than the conventional method because it can detect any presence of parasitic DNA.

https://www.greatplainslaboratory.com/comprehensive-stool-analysis

~ Dr. Nirala Jacobi recommends and offers breath tests for detecting SIBO. Bacterial fermentation in the small intestine yields hydrogen and methane which are absorbed into our bloodstream and excreted when we exhale. The SIBO Basic Test uses QuinTron BreathTracker, the gold standard for SIBO testing. The test is easy and convenient to administer at home and all results include protocols for resolving SIBO.

https://www.sibotest.com/products?type=tests

ELIMINATION DIETS

If you’re unable to have tests done at this time, or simply prefer not to, have no worries. Testing can be helpful in portraying your current health status, but is not necessary to the process of healing your gut.

Our experts begin right away with dietary adjustments that will soothe symptoms and begin to reveal underlying conditions, whether the patient is having tests done or not.

Our first step in healing our guts must entail removing any foods that are contributing to inflammation. Some foods are universally problematic. Other foods only cause problems for certain people. Once we are in a state of inflammatory distress, our bodies can begin reacting to foods that we don’t have problems with when our gut is healthy.

An elimination diet is a fail-proof method for identifying your unique food sensitivities and allergies. Although cooperating with an expert



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can be helpful with this step, it is by no means necessary. With care and commitment you can conduct a diagnostic elimination diet on your own and free of cost!

There’s two methods for you to choose from. Select from the options below according to your needs and realistic ability to adhere to a restricted diet.

ELIMINATION DIET #1

The first plan is a classic elimination diet. That means we will begin by removing a number of foods from the diet. After a period of at least one month, we’ll gradually reintroduce foods. If the food does not cause any digestive upset or other symptoms, we’ll know that particular item is not a trigger for us.

If we do have a negative reaction, we’ll have identified a food that best be avoided - at least for the time being. Once our guts are healed and our microbiomes are balanced, we may be able to reintroduce and enjoy these foods.

Negative reactions to look for include typical maldigestion: bloating, cramping, gas, constipation or diarrhea. You’ll also want to pay attention to other symptoms like feelings of depression or anxiety, disturbed sleep, headaches, joint pain, dizziness and brain fog.

ELIMINATION DIET #2

The second option follows the same principles as the classic elimination diet described above; except, instead of removing a host of foods from our diet all at once, we’ll be gradually taking out problematic foods.



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This method will not get results es efficiently as the classic elimination diet, however it can be easier to adhere to for someone who struggles with restrictive diets.

If you have a busy lifestyle and a lot of daily stress, removing many things from your diet all at once can leave you feeling more stressed and confused about what you should eat.

If you follow a standard western diet , you may suddenly find that most of the foods you consume on a daily basis are no longer available to you.

In either case, gradually eliminating foods may be a more gentle change.You’ll also be more likely to stick with it, which is the most important thing.

FOODS TO ELIMINATE

So choose the schedule that best suits your lifestyle and let’s get started!

The two foods that we’re all going to start with are wheat and dairy. Here’s why:

Wheat

Unfortunately, the wheat on the market today is not the product it was 50 years ago. We’ve hybridized species to create a high-gluten variety that is also highly resistant to pesticides. Conventionally-produced wheat crops are treated with noxious chemicals twice, including just before harvesting. When we eat wheat, we’re taking those poisons in with every bite.

Also, gluten prompts our bodies to secrete more zonulin, which contributes to Leaky Gut and inflammation. Zonulin weakens our gut junctions, allowing toxins to leak directly into our bloodstream. That’s



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why we’ll be eliminating wheat and any other foods that contain gluten, like barley and rye.

The good news is, you can cut wheat from your diet while still enjoying many of your favorite foods. Thanks to alternatives like almond, rice and coconut flour, we can prepare baked goods without wheat. Many gluten-free, wheat-free products like breads, cereals and even frozen pizzas are commonly found in grocery stores these days. If you don’t see gluten-free options where you usually shop, check with a health store in your community.

Dairy

Dairy fuels inflammation and congestion. Humans are the only mammal that consumes milk beyond the breastfeeding years and many scientists and nutritionists insist that we simply lack the enzymes to properly digest dairy products by the time we are eight years old.

When it comes to inflammation, leaky gut and dysbiosis, dairy has got to go. Fortunately, you can enjoy dairy-free versions of many of your favorite foods. Veganism is a popular lifestyle choice that is quickly



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gaining traction in the mainstream market. As a result, you’ll find many dairy-free options at pretty much any grocery store.

Milk, cheese, yogurt, cream - you name it, there’s a dairy-free alternative available. Many of these products are highly processed and contain undesirable additives so use them sparingly and pick the options with the least ingredients or make your own…

Delicious, Creamy Coconut Milk

There are many tasty, commercially-available, dairy-free milk alternatives but they all contain some form of preservative or thickening agent. You can easily make your own homemade milk without any extra ingredients.



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All you need is an 8 oz. bag of unsweetened, shredded coconut and 4 cups of hot water. Combine the coconut milk and hot water in the blender and allow it to sit for several minutes to give the coconut time to soften. Blend thoroughly. Strain through a nut bag, cheese cloth or a clean rag. Your coconut milk can be used right away or stored in the fridge for up to 4 days.

Instant Sesame Milk

Simply blend ¼ cup raw, organic tahini with 2 cups water. Sesame milk is protein-rich, fiber-rich and an excellent source of gut-healing nutrients like magnesium, zinc, selenium and Vitamin B1. Most nuts and seeds create acidity in the body, but sesame is alkalizing. This recipe can be adapted to use any other kind of nut butter for a quick and healthy alternative to dairy products and store-bought plant-based milks.



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Other Foods to Eliminate

In addition to wheat and dairy, we’ll be eliminating several other foods that are problematic for many people:

EggsSugar and artificial sweetenersSoyCornCaffeineAlcoholFast Food

Any other foods you suspect are problematic for you. For many people this means beans, nuts, and anything else you suspect you are reacting to.

A FEW MORE THINGS TO TAKE INTO ACCOUNT...

Give your gut a break by consuming pre-digested foods:

If you’re in an acute state where you’re body seems to be reacting to everything you eat, give your gut a chance to heal by sticking to easy-



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to-digest foods. That means soups, stews, and well-cooked vegetables. Warm, cooked foods are easier on your digestive tract.

Although we all know that fresh fruits and greens are wonderful for our health, if your gut is compromised you simply may be unable to digest those foods. Take a break while you heal yourself. You’ll be able to reintroduce raw fruits and veggies once you’ve restored balance to your microbiome.

Choosing safer meats:

A plant-based diet featuring a diversity of whole foods is your best bet for a healthy gut. But some people are unwilling to eliminate meat from their diet. And even if you’re interested in cutting meat out completely, it may be too many changes to make at one time.

If you continue eating meat as you move into the elimination phase of our program, you’ll want to be sure it’s pasture-raised, grass-fed, and free of hormones and antibiotics. And if you’re eating fish, make sure that it’s wild-caught, not farmed.

Soothe caffeine withdrawals and boost your microbiome with green tea:

If you’re a regular coffee drinker and suffer from caffeine withdrawal when you miss your cup of joe, try green tea for a lighter dose of caffeine with added benefits for your health.

Green tea is packed with vitamins, minerals and antioxidants that support cardiovascular health, improve your mood and enhance your cognitive function. But the best news for your gut is that green tea soothes inflammation and restores balance to your microbiome.

The antimicrobial properties of green tea help you to eliminate undesirable



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organisms while increasing desirable species like Bifidobacteria and Lactobacillus. So if skipping the morning cup of coffee leaves you with headache, sleepiness and irritability, try a healthy cup of green tea instead.

Steer clear of GMO’s:

The American Academy of Environmental Medicine (AAEM) urges doctors to prescribe non-GMO diets for all patients. Mixing genes of unrelated species yields unpredictable side effects.

Genetically modified products are harmful to the environment and to our health, especially our guts. Many crops are modified to increase the amount of pesticide exposure the plants can tolerate, which means more pesticide residue on our foods and more pesticides in our soil and waterways.



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Government oversight is lenient when it comes to GMOs. It’s up to us to protect ourselves and force GMOs out of the food supply by refusing to purchase these dangerous products.

Look for ‘Organic’ and ‘Non GMO’ certificates on all of the food you purchase to protect yourself and the earth from toxic GMOs.

Avoid dangerous pesticides by eating organic:

Glyphosate, the active ingredient in RoundUp, is a dangerous, carcinogenic antibiotic. Countries and communities around the world are fighting for our health by banning the use of glyphosate. Protect yourself now by choosing organic goods.

Organic foods are often more expensive than conventionally produced crops. But you can still protect your health by following these tips to get the best deals on safer foods:

Buy directly from farmers. Either at farm stands or green markets, you can buy your produce directly from the farmers who grew them, and personally verify that your food has been grown without dangerous chemicals.



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Join or form a co-op. Increase your purchasing power by buying dry goods in bulk. You can join a co-op that already serves your community or start your own. Starting your own food buying club is easier than you might think. All you have to do is organize enough people to meet the order minimum at the company that you are purchasing from. 5 or 6 families is enough to get you started in most cases.

Grow your own. Get down and dirty! Dig your hands into the dirt to boost your microbiome and produce safe food for your family at a mere fraction of the cost you’d pay anywhere else. If you think you don’t have enough room, you’re probably wrong. Learn about maximizing food production in a small space and container gardening from Permaculture College Australia at https://permaculture.com.au/. Many municipalities also offer community gardens where you can rent a plot for the growing season for a nominal fee. Community gardens are really great for beginner gardeners because you’ll be sharing space with experienced ‘green thumbs’ who can answer any questions you may have along the way.



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Beware of misleading food labels:

Remember Cyndi O’Meara’s warning: greedy manufacturers try to trick us into purchasing unhealthy products by using deceptive terms on labels. Here’s some key things to look out for:

Natural Ingredients - When it comes to food labels, “natural” means absolutely nothing. This goes for “natural flavoring” and “natural coloring” which is just a dressed up artificial ingredient containing perhaps a trace of something that was once in a natural state.

Rosemary Extract - An artificial, carcinogenic preservative disguised as a natural ingredient.

Citric Acid - Sounds like a healthy, naturally-derived ingredient, right? Wrong! Obtaining citric acid from plants is difficult and expensive. Manufacturers are cutting costs by using genetically modified molds and bacterias instead.

Celery Powder - Another chemically-derived, artificial preservative posing as a healthy ingredient.

Organic - When it comes to food labels, organic can be a misleading term. If you peruse the snack and candy aisle you’re sure to find junk food utterly devoid of nutrition bearing the organic seal. Even organic produce can be grown with approved pesticides and herbicides and organic leafy greens are treated with a sanitizer that destroys all bacteria, bacteria that we rely on to digest these foods. Be wary of the organic label and use your judgment to avoid dangerous toxins in your food.

Reintroduction Phase

You’ll adhere to your elimination diet for at least one month, or longer if you choose. Some irritants, like gluten, can affect us for several months



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so the longer we wait to reintroduce, the more reliable the results of our elimination program will be.

Some foods we’re just better off without. Processed, refined sugars and artificial sweeteners have no place in a healthy diet. If you like to use sweeteners, try some of these alternatives:

Dates - rich in fiber and important minerals like calcium, iron, zinc and magnesium

Maple Syrup - an excellent source of manganese, zinc, calcium and potassium

Agave Nectar - sweeter than sugar, yet has a very low glycemic index

When reintroducing a food, eat several portions of that food then wait 3 days to gauge your reaction. Then move on to the next food in the same fashion.

Digestive upset is the easiest symptom to notice. You’ll also want to pay attention to changes in your mood, energy level and mental state. Headaches, dizziness, joint pain and skin irritation can also be indicators of a food reaction.

Foods that trigger a reaction must be removed from your diet completely, but not forever. Many people find that when they’ve recovered from inflammation and healed their guts that they can reintroduce foods without having negative reactions.

Dr. Rodger Murphree’s Pulse Test for Identifying Food Sensitivities

Dr. Rodger Murphree encourages his patients to check for changes in their pulse to detect foods that are reactive for them.

To check your pulse at your wrist, place two fingers on your radial artery



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between the tendon and the bone, a few centimeters below the thumb joint. Time yourself for 15 seconds while counting the pulsations in the artery. Multiply by 4 to determine your beats per minute.When reintroducing foods, check your pulse first then place the food in your mouth. Chew or simply keep the food in your mouth for one minute then spit it out and check your pulse again.

An increase of 6 beats per minute indicates a positive reaction. Stress from allergens triggers a response in the nervous system that increases blood flow, making the pulse test an easy way to detect a food sensitivity without actually consuming the item in question and experiencing an uncomfortable reaction.

Opening Drainage Pathways

We’re beginning to make some big changes in your diet. As we eliminate unhealthy products from diet, our bodies will naturally begin to detoxify. It’s important to support this natural healing process by ensuring that our bodies can eliminate toxins as they are released.

Opening our drainage pathways is about supporting our kidneys, gallbladder, liver and lymphatic system so they can do their jobs of removing toxins from our bloodstream. This will also protect us from experiencing a Herxheimer Reaction, also known as a healing crisis.

We used to think this was a natural part of the healing process, that we have to ‘get worse before we can get better.’ Now we know that we can heal gently, safely and with minimal discomfort - and actually get much better results - by first opening our drainage pathways.

Here are 10 things you can do to support your body’s detoxification process:

1. Go to bed early. Getting plenty of rest is essential to your health at all times, and even more so when you’re encouraging detoxification and



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healing. Getting to bed early ensures your body will have enough time to filter toxins while you rest.

2. Watch what you eat. We’ve got to stop putting harmful elements into our bodies so we can have a chance to heal. Eat lots of organic vegetables to ensure you’re getting enough fiber to absorb the toxins you’re releasing. Eat whole foods and cooked meals so your body will not have to work hard to digest your food.

3. Start your day with a glass of water. Or, better yet - several glasses of water. Our body detoxifies while we rest at night. Drinking water upon waking ensures that waste is flushed from the body. And staying hydrated throughout the day ensures that your kidneys are able to flush waste from your body.

4. Add lemon juice to your water. Lemon water is ideal for giving your liver the support it needs to function optimally. The citric acid in lemons helps flush toxins and bacteria from our bodies.

5. Exercise daily. Do you know that we excrete more waste through our skin than by any other means? Sweating is essential to detoxification. We’ve got to warm our bodies and get our blood flowing. Make a point to include an hour of exercise every single day. If you haven’t been very active lately, start slowly and work your way up.

6. Use a sauna. If you have access to a sauna, this is a great way to get your pores open and sweat flowing to stimulate release of toxins. Be sure to stay well hydrated and start with short sessions until you get used to the intense heat.

7. Take a bath. A hot bath stimulates release of toxins through the skin. Add epsom salt and baking soda to your bath to maximize detoxification while you relax.



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8. Support your cleanse with herbal supplements. Milk thistle, dandelion root and beet root powder all support the liver and gallbladder in removing toxins from the bloodstream.

9. Boost your liver’s function with a coffee enema. Coffee enemas clean and tone the colon, detoxify and repair the liver, flush bile from the liver and gallbladder and even increase our production of glutathione! Coffee enemas support bodily detoxification and can relieve detox symptoms instantaneously. If you want guidance in incorporating this protocol, Dr. Jay Davidson offers a complete coffee enema support package at http://drjaydavidson.com/ultimate-coffee-enema. There you’ll find everything you need to get started along with plenty of instructional videos to answer any questions you may have about the process.

10. Supplement Glutathione. Glutathione is the master detoxifier and the body’s main antioxidant. You can boost your levels by consuming glutathione-rich foods, like spinach, avocado, asparagus and okra. You can also supplement glutathione directly or supplement cystine, glycine and glutamine which your body uses to create glutathione.

Essential Oils

Did you know that when you apply an essential oil, it is absorbed into your bloodstream in 30 seconds and reaches every cell in your body within 5 minutes?

Essential Oils are powerful healing tools that anyone can take advantage of. I learned a lot about essential oils and their beneficial uses for digestive health when I interviewed chiropractor and plant medicine expert Jeff Styba. Jeff is passionate about the power of essential oils to promote and maintain health. Essential oils are the first tool he uses to relieve symptoms in his patients.

Essential oils are up to 100 times more potent than fresh herbs! Massive



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amounts of plant matter yield just a couple drops of oils, which retain all of the healing properties of the plant in super-concentrated form. Essential oils smell great, but that’s just a pleasant side effect. Their real magic is in their molecular structure and the way they interact with our body on a chemical level.

Two great ones to start with for digestive health are ginger and turmeric. Ginger and turmeric essential oils soothe the digestive tract, reduce inflammation and support detoxification.

You can apply the oils topically or swallow them. A therapeutic dose is 3 drops. The oils will remain in your system for 4 hours. After 4 hours they will be metabolized by the liver. So ideally we’re applying 3 drops every 4 hours. We’ll revisit the power of essential oils and share precise ones to use to treat specific conditions in later modules.



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Self Care to Support Your Journey

You’re taking some really big steps to improve your health. Many of these changes are challenging. Remember to take care of yourself. Practicing self care rituals at the beginning and end of the day improve the quality of your sleep, enhance your energy level and protects you from stress and anxiety.

Next week we’ll take a closer look at mental health and the effect of stress on our gut, but there’s no need to wait until then to

Functional Medicine Doctor and Gut Health Expert, Vincent Pedre shares his tips for setting the right tone for your day and winding down for a good night’s rest.

Morning Self Care Rituals:

Watch the sunriseTake a walkPractice yogaJournal Read affirmationsMeditateListen to musicEnjoy a cup of tea in silence

Bedtime Self Care Rituals

Turn off all electronicsTake an epsom salt bathEnjoy a class of chamomile or peppermint tea5 - 10 minutes of mindful breathingGet to bed early enough to get 8 hours of sleep

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