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Table of content

An Overview of Digestion - Part 1........................................................

What Makes Digestion So Important ................................................

Optimal Function ......................................................................

What Can Go Wrong ...........................................................................

The First Bite ............................................................................

The Stomach ............................................................................

Small Intestine .........................................................................

Gall Bladder ..............................................................................

The Pancreas ............................................................................

The Microbiome .................................................................................

Types Of Bacteria .....................................................................

Role Of Bacteria In Digestion ...................................................

The Gut ~ Brain connection ....................................................

The Guardians of the gut .........................................................

Role of Bacteria in promoting immunity ..................................

First Line Defence - TH1 Immunity ................................

Second Line Defence - TH2 Immunity ...........................

Digestive Health Destroyers - Part 2 ..................................................

Stress ..................................................................................................

Alcohol ................................................................................................

Pesticides ............................................................................................

Antibiotics ...........................................................................................

Processed Food ..................................................................................

Sugar ........................................................................................

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� � $UWLFLDO�6ZHHWHQHUV�������������������������������������������������������

Trans Fats .......................................................................

High Fructose Corn Syrup ..............................................

MSG ................................................................................

Preservatives ...........................................................................

Sulphites ........................................................................

BHA/BHT ........................................................................

Sodium Nitrate/Nitrite ...................................................

GMO’s ........................................................................................

Practices That Improve Digestive health - Part 3 ...............

Fasting ......................................................................................

Food Combining .......................................................................

Chewing ....................................................................................

Mindful Eating ..........................................................................

Drinking Fluids .........................................................................

Pre Digestion ............................................................................

Foods That Support Digestive health - Part 4.......................

Proteins .....................................................................................

Bone Broth ....................................................................

Fats ............................................................................................

Coconut ..........................................................................

Ghee ...............................................................................

Seed Oils .........................................................................

Olive Oil ..............................................................................

Avocado .............................................................................

Fatty Fish ...........................................................................

Probiotics .....................................................................................

Sauerkraut .........................................................................

Pickles ...............................................................................

Kimchi ................................................................................

Yoghurt ..............................................................................

� � .HU������������������������������������������������������������������������������������

Kombucha .........................................................................

Apple Cider Vinegar ..........................................................

Cheese ...............................................................................

Tempeh ..............................................................................

Prebiotics .....................................................................................

Herbs ............................................................................................

Spices ...........................................................................................

Lifestyle Strategies - Part 5 ...........................................................

Exercise ........................................................................................

Yoga ...................................................................................

Qi Gong ..............................................................................

Mindset .........................................................................................

Take The Next Step ......................................................................

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1

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2

Part 1An Overview of Digestion

3

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• Stomach

• Gall Bladder

• Liver

• Small Intestine

• Large intestine

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• Amino acids & Peptides (proteins)

• Fatty acids (fats)

• Monosaccarides (sugars)

• Vitamins & Minerals

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Whats So Important About Digestion?

4

Optimal Functioning :KHQ�IXQFWLRQLQJ�RSWLPDOO\��RXU�GLJHVWLYH�RUJDQV�ZRUN�KDUPRQLRXVO\�WR�EUHDN�GRZQ�RXU�IRRG�LQ�D�WLPHO\��HFLHQW�SURFHVV��7KH�DLP�LV�WR�GUDZ�WKH�PD[LPXP�DPRXQW�RI�QXWULHQWV�IURP�WKH�IRRG�WKDW�ZH�LQJHVW��

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If you picture the human body and its systems as a large body of interlinked cogs; the UROH�RI�9LWDPLQV��0LQHUDOVʕ����PLFURQXWULHQWV��ZRXOG�EH�WR�NHHS�WKRVH�FRJV�PRYLQJ��5LJKW�WKLV�VHFRQG�DUH�����ʌV�RI�ELRFKHPLFDO��PHFKDQLFDO��NLQDHVWKHWLF�DQG�PHWDEROLF�UHDFWLRQV�WDNLQJ�SODFH�WKDW�DUH�NHHSLQJ�\RXU�PLQG�DQG�ERG\�LQ�D�VWDWH�RI�KRPHRVWDVLV���EDODQFH��<RXU�IRRG�ZKLFK�VXSSOLHV�WKHVH�QXWULHQWV�OLWHUDOO\�NHHSV�WKRVH�FRJV�WXUQLQJ��

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Healthy cells means a healthy you.

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5

The streamlined function of our digestive system can be subject to change. These changes RFFXU�LQ�UHVSRQVH�WR�WKH�LQWHUDFWLRQ�ZH�KDYH�ZLWK�RXU�HQYLURQPHQWV��:KDW�ZH�HDW��KRZ�ZH�PRYH��WKLQN��VOHHS��UHVW���KRZ�ZH�OLYH�GHWHUPLQHV�RXU��GLJHVWLYH��KHDOWK�

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What Can Go Wrong?

The stomach

6

*(5'��$FLG�UHX[�DQG�KHDUWEXUQ�DFWXDOO\�RFFXUV�ZKHQ�VWRPDFK�DFLG�PDNHV�LWV�ZD\�XS�WKH�RHVRSKDJXV�GXH�WR�D�OHDN\�RHVRSKDJHDO�YDOYH��,W�LV�LQ�IDFW�DVVRFLDWHG�ZLWK�ORZHU�OHYHOV�RI�VWRPDFK�DFLG��QRW�WRR�PXFK��,Q�VXFK�D�VWDWH��QXWULHQWV�FDQQRW�EH�GUDZQ�IURP�IRRG��particles remain undigested and there is a risk for bacterial infections.

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• Smoking

• Large Meals

• Certain medications - $FLG� EORFNLQJ� PHGLFDWLRQV� ZKLFK� VHHN� WR� ORZHU� DFLGLF�FRQGLWLRQV�PLJKW� DFWXDOO\� EH� ZRUNLQJ� WKH� RSSRVLWH� ZD\�� /RQJ� WHUP� XVH� RI� DFLG�EORFNLQJ�PHGLFDWLRQV�PD\�LQ�IDFW�IXUWKHU�ZHDNHQ�GLJHVWLRQ�LQ�WKH�VWRPDFK�GXH�WR�WKH�ORZ�OHYHO�RI�DFLGLW\�

• Excessive exercise

• Being Overweight

• Poorly tolerated foods

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<RX�FDQ�VWDUW�WR�VHH�KRZ�DQ�LPEDODQFHG�VWRPDFK�FDQ�LQXHQFH�\RXU�QXWULWLRQ��DQG�digestive health.

7

8

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The Small Intestine

9

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10

7KH�EDODQFH�RI�WKLV�HQYLURQPHQW� LV�YHU\� LPSRUWDQW� LQ�PDLQWDLQLQJ�RXU�GLJHVWLYH�KHDOWK��and health throughout the rest of our bodies.

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11

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Our microbiome is unique to us and is present throughout the body. In terms of digestive KHDOWK��RI�VSHFLDO�LQWHUHVW�LV�RXU�JXW�PLFURELRPH��$V�PXFK�DV��������NJ�RI�EDFWHULD�UHVLGHV�ZLWKLQ�RXU�*,�WUDFW��7KDWV�TXLWH�D�ZHLJKW��,W�LV�QRW�VXUSULVLQJ�WKRXJK�DV�ZH�KRVW�XS�WR�����WULOOLRQ�EDFWHULD�ZLWKLQ�XV��D�QXPEHU�ZKLFK�YDVW\�RXWZHLJKV�WKDW�RI�WKH�QXPEHU�RI�FHOOV�ZKLFK� FRQVWLWXWH� RXU� ERGLHV�� 6XFK� D� GHQVHO\� SRSXODWHG� EDFWHULDO� HQYLURQPHQW� SOD\V� D�JUHDW�VLJQLFDQFH�LQ�VXSSRUWLQJ��RU�XQGHUPLQLQJ�RXU�KHDOWK��

Our bacterial friends lead a central role in maintaining our health. The diversity of bacteria DQG�WKH�EDODQFH�ZKLFK�WKH\�OLH�WR�RQH�DQRWKHU�FDQ�GHWHUPLQH�KRZ�ZH�IHHO��IXQFWLRQ��JURZ��DJH��PHWDEROLVH�IRRG�DQG�UHVSRQG�WR�VWUHVV��

9DULRXV�VWUDLQV�RI�EDFWHULD�PDNH�WKHPVHOYHV�YHU\�PXFK�DW�KRPH�ZLWKLQ�XV��DQG�IRU�WKH�PRVW�SDUW��WKH\�DUH�ZHOFRPH�JXHVWV��7KHUH�DUH�DOVR�WLPHV�ZKHQ�ZH�RSHQ�RXU�GRRUV�WR�OHVV�VXSSRUWLYH�EDFWHULD��ZKLFK�WHQG�WR�ZRUN�DJDLQVW�XV��%DODQFH�LV�NH\�KHUH��$V�VRRQ�DV�WKH�PLFURELRPH�HQFRXQWHUV�D�VWDWH�RI�LPEDODQFH��GHSOHWLRQ�RI�SRVLWLYH�EDFWHULD�FDQ�VHH�RYHUJURZWK�RI�QRW�VR�EHQHFLDO�EDFWHULD��

The MicroBiome

Types Of Bacteria7KHUH�DUH���W\SHV�RI�%DFWHULD�WKDW�FRQVWLWXWH�WKH�0LFURELRPH�

%HQHFLDO�%DFWHULD���7KHVH�DUH�LQGLJHQRXV�VWUDLQV�RI�EDFWHULD�ZKLFK�ZH�DUH�JLIWHG�DW�ELUWK�IURP�RXU�PRWKHUV��WKURXJK�FRDWLQJ�RI�WKH�YDJLQD�DQG�WKURXJK�EUHDVW���PLON��7KHVH�LQFOXGH�/DFWREDFLOOXV��%LGREDFWHULXP��3URSULRQREDFWHULD�ʕ��WR�QDPH�D�IHZ��

7KH�EHQHFLDO�EDFWHULD�SOD\�D�UHJXODWRU\�UROH�RYHU�RWKHU�IRUPV�RI�EDFWHULD��7KH\�DUH�OLNH�WKH�VKHSKHUGV�RI�D�RFN���ZLWKRXW�WKHP��WKH�VKHHS�DUH�OHIW�WR�UXQ�ZLOG��7KH�WUXH�PDVWHUV�RI�WKH�PLFURELRPH��7KH\�DOVR�KROG�D�WLJKW�UHODWLRQVKLS�EHWZHHQ�WKH�PXFRVDO�OLQLQJ�RI�WKH�LQWHVWLQHV�DQG�RXU�LPPXQH�V\VWHP��HQVXULQJ�D�KDUPRQLRXV�H[LVWHQFH�IRU�XV��DQG�WKHP��

Opportunistic Bacteria -�$UH�D�VXEVHW�RI� WKH�EHQHFLDO�EDFWHULD��7KHVH�EDFWHULD�FRPH�LQ�YDULRXV�FRPELQDWLRQV�DQG�FRQFHQWUDWLRQV��ZKLFK�FDQ�EH�YHU\�XQLTXH�IURP�SHUVRQ�WR�SHUVRQ�� $� IHZ� LQFOXGH� 3HSWRFRFFL�� %DFWHURLGV�� 6WDSK\LRFRFFL�� 7KHVH� EDFWHULD� DUH� WKH�VKHHS��ZKLFK�UHVW�XQGHU�WKH�ZDWFKIXO�H\H�RI�WKH�VKHSKHUGV���WKH�EHQHFLDO�EDFWHULD��

Transitional Bacteria - Environmental bacteria that are consumed from our food and GULQN��ZKLFK�PDNH�SDVVDJH�WKURXJK�RXU�ERGLHV��$JDLQ��WKH�VKHSKHUGV�NHHS�D�ZDWFKIXO�H\H�RQ�WKHVH�EDFWHULD��:LWKRXW�WKH�VKHSKHUGV��WKHVH�EDFWHULD�FDQ�FDXVH�XV�LOO��

12

2XU� EDFWHULDO� HFRV\VWHP� LV� H[WUHPHO\� VHQVLWLYH� WR� FKDQJHV� LQ� RXU� HQYLURQPHQW�� ZKDW�ZH�HDW��ZKDW�PHGLFDWLRQV�ZH�WDNH��DQG�WKH�VWUHVV�ZH�H[SHULHQFH� The microbiome is so sensitive that it can be altered in repose to diet in as little as a day.

:KHQ� ZH� DUH� VXEMHFWHG� WR� FRQGLWLRQV� WKDW� XSVHW� WKH� EDODQFH� DQG� GLYHUVLW\� RI� WKHVH�EDFWHULD��RXU�LQWHVWLQDO�FHOOV�EHFRPH�GDPDJHG�WKURXJK�LQDPPDWLRQ�DQG�EHJLQ�WR�OHDN��$V�\RX�NQRZ�QRZ��WKH�KHDOWK�RI�\RXU�LQWHVWLQDO�FHOOV�GLFWDWHV�KRZ�ZHOO�\RXU�GLJHVWLRQ�WDNHV�SODFH��VWDUW�WR�QLVK��

:KHQ� ZH� DUH� VXEMHFWHG� WR� FRQGLWLRQV� WKDW� XSVHW� WKH� EDODQFH� DQG� GLYHUVLW\� RI� WKHVH�EDFWHULD��RXU�LQWHVWLQDO�FHOOV�EHFRPH�GDPDJHG�WKURXJK�LQDPPDWLRQ�DQG�EHJLQ�WR�OHDN��$V�\RX�NQRZ�QRZ��WKH�KHDOWK�RI�\RXU�LQWHVWLQDO�FHOOV�GLFWDWHV�KRZ�ZHOO�\RXU�GLJHVWLRQ�WDNHV�SODFH��VWDUW�WR�QLVK��

• $�OHDN\�JXW�FDXVHV�• 0RRG�GLVRUGHUV�VXFK�DV�GHSUHVVLRQ�DQG�DQ[LHW\�• )DWLJXH�DQG�ORZ�HQHUJ\�• Autoimmune conditions • IBS and IBD• Food sensitivities • 1XWULHQW�GHFLHQFLHV�

$� OHDN\�JXW�FDQ�EH�FDXVHG�E\� WKH� IDFWRUV�ZKLFK�DUH�RXWOLQHG� LQ�GHWDLO�XQGHU�GLJHVWLYH�destroyers.

Role of bacteria in Digestion:LWKRXW�RXU�EDFWHULDO�IULHQGV��WKH�IRRG�ZH�HDW�PD\�DV�ZHOO�EH�SDVVLQJ�WKURXJK�D�VLHYH��%HQHFLDO�EDFWHULD�DFW�DV�PLGGOH�PHQ�ZKHQ�KDQGOLQJ�RXU�IRRG��EHIRUH�EHLQJ�SDVVHG�RQWR�our enterocytes (gut cells) for absorption.

7KH�UHODWLRQVKLS�ZH�KDYH�ZLWK�RXU�EDFWHULD�LV�V\PELRWLF��:H�IHHG�WKHP��DQG�WKH�SURGXFWV�of their metabolism get passed on to us. It just so happens that these metabolites are LQFUHGLEO\�LPSRUWDQW�DQG�EHQHFLDO�IRU�XV��,W�GRHV�RI�FRXUVH�GHSHQG�RQ�ZKDW�\RX�IHHG�\RXU�EDFWHULD��DQG�ZKLFK�VWUDLQV�RI�EDFWHULD�JHW�WKHLU�PLWWV�RQ�\RXU�ODWHVW�PHDO��7KLV�GHSHQGV�RQ�\RXU�XQLTXH�PLFURELDO�SUROH��

$�ZHOO�EDODQFHG�FRPPXQLW\�RI�EDFWHULD�SURFHVV�WKH�IRRG�ZH�HDW�E\�ZD\�RI�IHUPHQWDWLRQ��)ROORZLQJ�WKH�DFWLRQ�RI�WKH�VWRPDFK��EHQHFLDO�EDFWHULD�EUHDNGRZQ�DPLQR�DFLGV�DQG�OLSLGV��DQG�IHUPHQW�FDUERK\GUDWHV�DQG�EUH��%DFWHULDO�DFWLRQ�DOVR�SURGXFHV�D�VSUHDG�RI�WKH�DOO�LPSRUWDQW�%�YLWDPLQV�DQG�9LWDPLQ�.��7KHVH�DUH�XVHG�IDU�DQG�ZLGH�DFURVV�WKH�ERG\�DQG�LWV�V\VWHPV��1RW�RQO\�GR�WKH\�SURGXFH�WKHVH�YDOXDEOH�QXWULHQWV�IRU�XV���WKHLU�PHWDEROLWHV�IDFLOLWDWH� WKH�DEVRUSWLRQ�RI�YLWDPLQV��PLQHUDOV�� IDWV��SURWHLQV��VXJDUV�DQG�WKH�ZDWHU�ZH�take in.

'HSOHWHG�EHQHFLDO�EDFWHULD�OHDYH�XV�H[SRVHG�WR�QXWULHQW�GHFLHQFLHV��:LWKRXW�VXFLHQW�QXWULHQWV���RXU�VXUYLYDO�FXUUHQF\�IRU�SRZHULQJ�WKH�EUDLQ��LPPXQH�V\VWHP��QHUYRXV�V\VWHP��PXVFOH�FRQWUDFWLRQ��ZH�ZRXOG�EH�ORVW��<RX�QDPH�LW��QXWULHQWV�FRYHU�LW��

Rory Batt
Rory Batt
A Leaky gut Causes:

13

7KH�UROH�RI�EHQHFLDO�EDFWHULD�LQ�GLJHVWLRQ�LPPHQVH���WKH\�EUHDNGRZQ�ZKDW�ZH�KDYH�HDWHQ�WR� IDFLOLWDWH� DEVRUSWLRQ�� SURYLGH� H[WUD� VXVWHQDQFH� LQ� WKH� IRUP� RI� 9LWDPLQV�� UHJXODWRU\�metabolites and more.

Gut ~ Brain Connection :H�UHIHU�WR�RXU�JXW�DV�RXU�VHFRQG�EUDLQ��\HW�PRVW�RI�XV�PD\�QRW�NQRZ�ZK\�WKDW�LV��2XU�JXWV�have a vast system of nerves that run throughout that are linked to the brain. It comes as no surprise that this is referred to as the Gut ~ Brain connection. What happens above FDQ�EH�IHOW�EHORZ�DQG�YLFH�YHUVD�

Amongst the nutrients produced by our microbiome are Neurotransmitters. These are the FKHPLFDO�VLJQDOOLQJ�PROHFXOHV�WKDW�DOORZ�RXU�QHUYRXV�V\VWHP�WR�FRPPXQLFDWH��<RX�PD\�NQRZ�WKHVH�DV�6HURWRQLQ��'RSDPLQH��*$%$��$FH\WOFKROLQH��$GUHQDOLQH��1RUDGUHQDOLQH���the big names.

&HUWDLQ� VWUDLQV� RI� EHQHFLDO� EDFWHULD� DUH� UHVSRQVLEOH� IRU� SURGXFLQJ� WKHVH� FKHPLFDOV� ��Lactobacillus produces Acetylcholine and GABA

%LGREDFWHULXP�� produces GABA

(VFKHULFKLD�� V\QWKHVLVHV�1RUDGUHQDOLQH��6HURWRQLQ�DQG�'RSDPLQH

6WUHSWRFRFFXV�DQG�(QWHURFRFFXV�� make Serotonin

5ROHV�RI�1HXURWUDQVPLWWHUV�DQG�PHQWDO�KHDOWK�

GABA -�&RRO�1HXURWUDQVPLWWHU���5HOD[LQJ�DQG�FDOPLQJ�

Adrenaline -�0RWLYDWRU��VWLPXODWLQJ�DQG�KHOSLQJ�WR�UHVSRQG�WR�VWUHVV

Dopamine + Noradrenaline ��)HHO�JRRG��HQHUJLVHG�DQG�LQ�FRQWURO

Serotonin ��+DSS\�1HXURWUDQVPLWWHU���,QFUHDVHG�PRRG��EDQLVKLQJ�WKH�EOXHV�

Acetylcholine ��%UDLQ\�1HXURWUDQVPLWWHU���LQFUHDVHV�PHPRU\�DQG�PHQWDO�DOHUWQHVV

$GHTXDWH� DPRXQWV� RI� WKHVH� QHXURWUDQVPLWWHUV� DOORZ� XV� WR� WKLQN�� IHHO�� DFW� DQG� OLYH�KDUPRQLRXVO\�ZLWK�RXUVHOYHV�DQG�RWKHUV��7KH\�DOORZ�XV�WR�UHPDLQ�FKHPLFDOO\�EDODQFHG��Up to 90% of Serotonin is produced in the gut.�7KLV�WKHQ�PDNHV�LWV�ZD\�WR�WKH�EUDLQ�YLD�the central nervous system.

7KH�UROH�RXU�EDFWHULD�SOD\�LQ�VXSSRUWLQJ�XV�RQ�DQ�HPRWLRQDO��PHQWDO�DQG�SK\VLFDO�OHYHO�LV�astounding. 'LVUXSWLRQ�LQ�WKH�PLFURELDO�EDODQFH�FDQ�KDYH�HHFWV�LQ�WKH�EUDLQ��H[SHULHQFHG�DV�GHSUHVVLRQ��DQ[LHW\��EHKDYLRXUDO�LVVXHV��PHPRU\�LPSDLUPHQW�DQG�VORZLQJ�RI�FRJQLWLRQ�

14

Guardians of the Gut 7KH�PLFUR�ELRPH�ZKLOH� VXSSRUWLQJ�XV�� DOVR�PDLQWDLQV� D� UHODWLRQVKLS�ZLWK� WKH� OLQLQJ�RI�WKH�LQWHVWLQDO�WUDFW��%HQHFLDO�EDFWHULD�IRUP�D�FRDWLQJ�DFURVV�RXU�LQWHVWLQDO�OLQLQJ��PXFK�OLNH�JUDVV�FRDWV�WKH�VRLO�RQ�ZKLFK�LW�JURZV��7KLV�FRDWLQJ�IRUPV�D�SK\VLFDO��FKHPLFDO�DQG�LPPXQRORJLF�EDUULHU�ZKLFK�SURWHFWV�WKH�OLQLQJ�RI�RXU�LQWHVWLQHV��

7KH�KHDOWK�RI�RXU�HQWHURF\WHV��JXW�FHOOV�� LV�GHSHQGHQW�RQ�WKH�LQWHJULW\�RI�WKLV�FRDWLQJ��ZKDW�ZH�IHHG�RXU�EDFWHULD��DQG�ZKDW�WKH\�VXEVHTXHQWO\�SURGXFH�IURP�WKDW�IRRG��

$�EHQHFLDO�PHWDEROLWH��E\�SURGXFW��RI�EDFWHULDO�DFWLRQ�RI�EUH�DQG�VWDUFKHV�DUH�6KRUW�&KDLQ�)DWW\�DFLGV��6&)$�DUH�EHQHFLDO�WR�XV�LQ�D�QXPEHU�RI�ZD\V�

• They help regulate the permeability (opening and closing) of the tight junctures WKURXJKRXW� WKH� LQWHVWLQDO� OLQLQJ�� 7KHVH� MXQFWXUHV� DOORZ�SDVVDJH� RI� GLJHVWHG� IRRG�SDUWLFOHV� DQG� GHQ\� WR[LQV�� WUDQVLWLRQDO� EDFWHULD�� YLUXVHV� DQG� XQGLJHVWHG� IRRG�particles.

• They help to maintain the cellular structure of enterocytes that protect our inside ZRUOG� IURP� WKH� RXWVLGH�� +DLU� OLNH� VWUXFWXUHV� FDOOHG�PLFURYLOOL� FRDW� WKH� RXWVLGH� RI�HQWHURF\WHV��IRUPLQJ�D�EUXVK�ERUGHU�ZKLFK�FRQWDLQV�GLJHVWLYH�HQ]\PHV�WR�FRPSOHWH�WKH�QDO�VWDJH�RI�GLJHVWLRQ�EHIRUH�DEVRUSWLRQ��

• ������� RI� HQHUJ\� IRU� HQWHURF\WHV� FRPHV� IURP� EHQHFLDO� EDFWHULDO� DFWLYLW\�� 7KH�6&)$ʌV�SURYLGH�QRXULVKPHQW�WR�NHHS�WKH�HQWHURF\WHV�DOLYH�DQG�ZHOO��

Additional Body Guarding Techniques• %HQHFLDO�EDFWHULD�DOVR�SURGXFH�DQWL�ELRWLF�OLNH�VXEVWDQFHV��7KHVH�SURWHFW�DJDLQVW�SDWKRJHQLF� EDFWHULD�� YLUXVHV� DQG� WR[LQV� E\� HQJDJLQJ� WKH� DFWLRQ� RI� WKH� LPPXQH�V\VWHP��ZKLFK�GLVVROYH�WKH�PHPEUDQHV�RI�WKHVH�LQYDGHUV��

• 2UJDQLF�DFLGV�DUH�SURGXFHG�E\�EHQHFLDO�EDFWHULD�ZKLFK�GURS�WKH�3+�LQ�WKH�*,�WUDFW�WR�D�PRUH�DFLGLF����������7KLV�SUHYHQWV�JURZWK�RI�SDWKRJHQLF�EDFWHULD��ZKLFK�SUHIHU�less acidic environments.

• &HOO�ZDOOV�RI�EHQHFLDO�EDFWHULD�FDQ�DEVRUE�DQG�QHXWUDOLVH�WR[LQV�IURP�SDWKRJHQLF�EDFWHULD��IRRG��ZDWHU�DQG�WKH�HQYLURQPHQW�WKDW�PD\�EH�FDUFLQRJHQLF�

15

%HQHFLDO�EDFWHULD�VXFK�DV�/DFWREDFLOOXV�DQG�%LGREDFWHULXP�DUH�NH\�SOD\HUV�LQ�PDLQWDLQLQJ�the health of the intestinal lining. They also keep the other bacteria that constitute our microbiome in check.

7KH� RSSRUWXQLVWLF� RUD�� ZKHQ� UHJXODWHG� E\� EHQHFLDO� EDFWHULD� KHOS� WR� SURFHVV� RXU�IRRG� IRU�DEVRUSWLRQ� WKURXJK� IHUPHQWDWLRQ��$V�VRRQ�DV� OHYHOV�RI�EHQHFLDO�EDFWHULD� OLNH�%LGREDFWHULXP� DQG� /DFWREDFLOOXV� GURS�� RSSRUWXQLVWLF� RUD� FDQ� UXQ� ZLOG� DQG� FDXVH�GDPDJH�WR�HQWHURF\WHV��FRPSURPLVLQJ�WKH�LQWHVWLQDO� OLQLQJ��.QRFN�RQ�HHFWV�FDQ�EULQJ�DERXW�PDOQXWULWLRQ��IRRG�LQWROHUDQFHV��PRRG�GLVWXUEDQFHV��FRJQLWLYH�LPSDLUPHQW�DQG�FDQ�OHDG�WR�DXWR�LPPXQLW\��

16

Role of Bacteria In promoting Immunity

7KH�JXW�LV�WKH�UVW�SRLQW�RI�FRQWDFW�ZLWKIRUHLJQ�PDWWHU�HQWHULQJ�IURP�WKH�RXWVLGH�ZRUOG��6WDQGLQJ�JXDUG�ZLWKLQ�WKH�JXW� LV�RXU� LPPXQH�V\VWHP��8S�WR�����RI�,PPXQH�FHOOV�DUH�ORFDWHG�ZLWKLQ�WKH�O\PSKDWLF�WLVVXH�RI�WKH�JXW��7KH�UROH�RI�WKH�LPPXQH�V\VWHP�LV�WR�VFUHHQ�IRU�VXEVWDQFHV�WKDW�FRXOG�EH�KDUPIXO���SDWKRJHQV��YLUXVHV��EDFWHULD��WR[LQV��DQG�ZLOO�VHQG�out antibodies to neutralise these.

$OOHUJHQV�� EDFWHULD�� YLUXVHV�� HQYLURQPHQWDO� FKHPLFDOV� DQG� IRRG� DOO� FRPH� XQGHU� FORVH�VFUXWLQ\�E\�WKH�LPPXQH�V\VWHP��$Q\WKLQJ�WKDW�LV�SRWHQWLDOO\�WKUHDWHQLQJ�RU�KDUPIXO�ZLOO�EH�VWRSSHG�EHIRUH�LW�SHQHWUDWHV�WKH�FHOO�ZDOO�RI�WKH�JXW��DQG�KLWFKHV�D�ULGH�LQ�WKH�EORRGVWUHDP��

,Q� DGGLWLRQ� WR� DQ� LPPXQRORJLF� EDUULHU�� WKH� LQWHVWLQH� DOVR� VHUYHV� DV� D� SK\VLFDO� DQG�FKHPLFDO�EDUULHU��7RJHWKHU��WKLV�EDUULHU�SURWHFWV�XV�IURP�SDWKRJHQLF�PLFUR�RUJDQLVPV�DQG�LPPXQRJHQLF�VXEVWDQFHV���EDFWHULD��IRRG��DOOHUJHQV��PHGLFDWLRQV�DQG�FRQWDPLQDQWV��

$�KHDOWK\�VSUHDG�DQG�EDODQFH�RI�PLFUREHV�HQVXUHV�WKDW�ZH�DUH�LPPXQRORJLFDOO\�SURWHFWHG��7KH� EHQHFLDO� EDFWHULD� SOD\� DQ� LPPXQRPRGXODWRU\� UROH� �� D� VXEVWDQFH�ZLWKLQ� WKH� FHOO�ZDOO�RI�%LGREDFWHULXP�VWLPXODWHV�WKH�SURGXFWLRQ�RI�O\PSKRF\WHV��7\SH�RI�LPPXQH�FHOO��ZKLFK�DUH�KRXVHG�ZLWKLQ�WKH�WLVVXH�RI�WKH�JXW�ZDOO��/\PSKRF\WHV�KHOS�FR�RUGLQDWH�DQ�,J$�UHVSRQVH��D�UVW�OLQH�LPPXQH�GHIHQFH���

'HSOHWHG� OHYHOV� RI� %LGREDFWHULXP� UHGXFHV� /\PSKRF\WHV� DQG� OHDYHV� XV� YXOQHUDEOH� WR�WUDQVLWLRQDO�EDFWHULD�LQ�DLU��ZDWHU�DQG�IRRG��/\PSKRF\WHV�SURGXFH�DQWLERGLHV��RQH�RI�ZKLFK�is called secretory IgA. This protects the health of our enterocytes.

SIgA covers the lining of the mucous membrane of the digestive tract. It can also be IRXQG�LQ�RWKHU�OLQLQJV�WKURXJKRXW�WKH�ERG\��,WV�UROH�LV�WR�VWRS�DQG�GHVWUR\�DQ\�EDFWHULD��YLUXVHV��IXQJL�DQG�SDUDVLWHV�IURP�GDPDJLQJ�WKH�PHPEUDQH��

%LGREDFWHULXP� DOVR� UHJXODWH� WKH� KDOI� OLIH� RI� 6,J$�� VORZLQJ� LWV� EUHDNGRZQ�� 'HSOHWHG�%LGREDFWHULXP� OHDYHV�RXU�JXW�ZDOO� YXOQHUDEOH� WR�SDWKRJHQV� WKDW�DUH� LQWURGXFHG� IURP�food and drink.

:LWKRXW�VXFLHQW%LGREDFWHULXP��RWKHU�LPPXQH�FHOOV�DUH�DOVR�DW�ULVN�RI�EHFRPLQJ�GHSOHWHG��0DFURSKDJHV�DQG�QHXWURSKLOV� �RWKHU� LPPXQH�FHOOV��SURWHFW�XV�DJDLQVW� YLUXVHV�� WR[LQV��EDFWHULDO�DQG�FHOOXODU�GHEULV�DV�ZHOO��7KHVH�DUH�GHDOW�ZLWK�E\�HQJXOQJ�DQG�GHVWUR\LQJ�WKHP��'HSOHWHG�%LGREDFWHULXP�UHQGHUV�WKH�DFWLYLW\�RI�0DFURSKDJHV��1HXWURSKLOV�OHVV�HHFWLYH��OHDYLQJ�XV�H[SRVHG�WR�SDWKRJHQV��

First Line Immune defence defence TH1

17

All this as a result of depleted bacteria. The physical and functional barrier that shields our LQQHU�ZRUOG�OHDYHV�RXU�LPPXQH�V\VWHP�H[SRVHG��RYHUZRUNHG�DQG�VDWXUDWHG�ZLWK�WR[LFLW\�IURP�WKH�RXWVLGH�ZRUOG��DQG�WKH�RSSRUWXQLVWLF�EDFWHULD�ZKLFK�DUH�WKH�VKHHS��KDYH�EHJXQ�running astray.

Second Line Defence TH27KH�JXW��XQGHU�WKH�ZDWFKIXO�H\H�RI�DQWLERGLHV�VXFK�DV�6,J$�KDYH�XV�FRYHUHG�DV�D�UVW�line of defence. Behind this line lies a second layer of defence. The immune system is SUHSDUHG�IRU�DQ\�FRPSURPLVH�LQ�LWV�SULPDU\�UHVSRQGHUV�ZLWK�RWKHU�DQWLERGLHV��2I�WKHVH��,J(�LV�WKH�NLQJ���UHVSRQVLEOH�IRU�DOOHUJLF�UHDFWLRQV��,J(�UHVLGHV�ZLWKLQ�WKH�OLTXLGV�RI�WKH�ERG\��LQWHUQDOO\��RQ�WKH�LQQHU�VLGH�RI�WKH�JXW��7KLV�LV�NQRZQ�DV�7+��,PPXQLW\��

7+��DQG�7+��DUH�GHVLJQHG�WR�ZRUN�LQ�XQLVRQ�WR�SURWHFW�XV�IURP�KDUP��2XU�EDFWHULD�KHOS�WR�PDLQWDLQ� WKH� EDODQFH� RI� DFWLYDWLRQ� EHWZHHQ� WKHVH� WZR� V\VWHPV��:LWK� FRPSURPLVHG�EDFWHULD��7+��FDQ�EHFRPH�XQGHU�DFWLYH�ZKLFK�OHDYHV�7+��WR�SLFN�XS�WKH�VODFN��

:KHQ�7+��LV�OHIW�WR�SLFN�XS�WKH�SLHFHV��LW� LV�RYHUZRUNHG�DQG�FDQQRW�GHDO�ZLWK�LQYDGHUV�ZLWK�WKH�VDPH�HFLHQF\�DV�7+���,QDPPDWLRQ��DXWR�LPPXQLW\��LQIHFWLRQV��DOOHUJLHV��DQG�fatigue can ensue as a result of TH imbalances.

18

6R�IDU�ZH�KDYH�HVWDEOLVKHG�WKDW�ZKHQ�EDG�EDFWHULD�DUH�RYHUJURZQ�DQG�EHQHFLDO�EDFWHULD�DUH�GHSOHWHG��WKH�JXW�ZDOO�EHFRPHV�GDPDJHG�DQG�OHDNV�

1. This causes us to poorly absorb precious nutrients leading to malnutrition.

2. A leaky gut lets in undigested IRRG�SDUWLFOHV�DQG�WR[LQV�ZKLFK�overstimulate the immune system.

3. /HDNV�FDXVH�IRRG�LQWROHUDQFHV��EORDWLQJ��JDV��PRRG�LVVXHV��IDWLJXH�DQG�DHFWV�EUDLQ�IXQFWLRQ��

1RZ�ZH�DUH�JRLQJ�WR�LGHQWLI\�ZKDW�foods and situations enable this to RFFXU��2QFH�\RX�DUH�IDPLOLDU�ZLWK�WKHVH��you can limit them from your life to start healing your digestive system.

19

Part 2

Digestive Health Destroyers

20

Psychological stress is a pervasive epidemic in western countries. Although many of our basic needs are met, there is still a hustle to meet higher needs which often result in psychological stress. 3K\VLRORJLFDOO\��VWUHVV�FKDQJHV�WKH�ZD\�RXU�ERGLHV�ZRUN���FRJQLWLYH�IXQFWLRQ��UHSURGXFWLYH�IXQFWLRQ��EUDLQ�IXQFWLRQ��GLJHVWLYH�IXQFWLRQʕ�DQG�VR�RQ��7KLV�PD\�QRW�KDYH�EHHQ�D�SUREOHP�LI�\RX�ZHUH�EHLQJ�FKDVHG�E\�D�EHDU��RU�ZHUH�LQ�LPPHGLDWH�GDQJHU���WKH�VWUHVV�HLWKHU�HQGV�ZKHQ�\RX�HVFDSH��RU�SHULVK��

7RGD\��PXFK�RI�WKH�VWUHVV�ZH�H[SHULHQFH�LV�SV\FKRORJLFDO���UHODWLRQVKLS�WURXEOHV��QDQFLDO�VWUXJJOHV�� TXDOLW\� RI� OLIH� KXVWOHV�� DPELWLRQV�� DVSLUDWLRQV�� FDUHHU�� UDLVLQJ� NLGV� �� \RX� FDQ�JXDUDQWHH�WKDW�DOPRVW�HYHU\RQH�LV�H[SHULHQFLQJ�VRPH�GHJUHH�RI�VWUHVV�LQ�DW�OHDVW�RQH�RI�WKHVH�DUHDV��%HFDXVH�WKHVH�DUH�D�FRQVLVWHQW�SDUW�RI�HYHU\GD\�OLIH��LW�LV�PRUH�GLFXOW�WR�JHW�a break from them.

6WUHVV� H[KLELWV� SK\VLRORJLFDO� DOWHUDWLRQV�ZLWKLQ� WKH� ERG\�� 7KH� FKHPLFDOV� �KRUPRQHV��QHXURWUDQVPLWWHUV��E\�ZKLFK�RXU�PLQGaERGLHV�FRPPXQLFDWH�UHOD\�D�PHVVDJH�RI�GDQJHU�WR�RXU�WLVVXHV��7KHVH�VLJQDOV�SULPH�RXU�PXVFOHV��RXU�EORRG��DQG�RXU�HQHUJ\�PHWDEROLVP�WR�JHW�XV�RXW�RI�GDQJHU��IDVW��

Stress

21

:KHQ�ZH�DUH�FRQVLVWHQWO\�VWUHVVHG��WKLV�GLYHUWV�HQHUJ\�DZD\�IURP�RXU�GLJHVWLRQ��:H�DUH�XQDEOH�WR�SURFHVV�RXU�IRRG�ZLWK�WKH�VDPH�HFLHQF\��:H�FDQQRW�EUHDNGRZQ�DQG�DVVLPLODWH�WKH� QXWULHQWV� IURP� WKH� IRRG� ZH� KDYH� HDWHQ�� 1XWULHQW� GHFLHQFLHV�� PDOQXWULWLRQ� DQG�FRPSOLFDWLRQV�WKDW�FRPH�ZLWK�WKHVH�HQVXH�

3V\FKRORJLFDO�VWUHVV�FDQ�FDXVH�XV�SK\VLFDO�KDUP���Ongoing release of catecholamines like DGUHQDOLQH��QRUDGUHQDOLQH�DQG�FRUWLVRO��VWUHVV�KRUPRQHV��RSHQ�WKH�OLQLQJ�RI�WKH�LQWHVWLQDO�EDUULHU��FDXVLQJ�LQDPPDWLRQ��A substance called Lipopolysaccharide (produced by bad EDFWHULD��VHHSV�WKURXJK�WKH�OHDNV��ZKLFK�HQJDJHV�LQDPPDWLRQ�WKURXJKRXW�WKH�ERG\��

This compromises the protective and absorptive integrity of the gut.Our Microbiome is DOVR�EH�DGYHUVHO\�DHFWHG�E\�VWUHVV��GHSOHWLQJ�EHQHFLDO�EDFWHULD��

7KH�SUREOHP�ZLWK�SV\FKRORJLFDO�VWUHVV�LV�WKDW�ZH�KDYH�QR�ZKHUH�WR�UXQ��7KHUH�LV�QR�SK\VLFDO�GDQJHU�LQ�ZKLFK�WR�HVFDSH��7KH�VWUHVV�LV�LPPDWHULDO��<RX�FRXOG�EH�HDWLQJ�WKH�EHVW�IRRG�DYDLODEOH�WKH�ZRUOG�RYHU��\HW�D�ORW�RI�LW�LV�UHQGHUHG�XVHOHVV�E\�VWUHVV��

,W�LV�WKHUHIRUH�LPSRUWDQW�WR�QG�ZD\V�RI�PDQDJLQJ�VWUHVV�IRU�GLJHVWLYH�KHDOWK

$�VWDSOH� LQ�PDQ\�FXOWXUHV��DOFRKRO�KDV� ORQJ�EHHQ�FRQVXPHG�DV�D�ZD\�WR�VRFLDOLVH�DQG�UHOD[��,W�KDV�EHHQ�FRQVXPHG�DV�VXFK�IRU�a�������\HDUV�E\�KXPDQ�FLYLOLVDWLRQV��'XH�WR�LWV�HXSKRULF��UHZDUGLQJ�TXDOLWLHV��DOFRKRO�FDQ�EH�VXEMHFW�WR�DEXVH�DQG�FDQ�EHFRPH�DGGLFWLYH�IRU�VRPH��([FHVVLYH�FRQVXPSWLRQ�RI�DOFRKRO�FDQ�HYRNH�LWV�GDPDJLQJ�TXDOLWLHV��

$V�ZH�KDYH�GLVFXVVHG��WKH�*,�WUDFW�LV�WKH�UVW�SRUW�RI�FDOO�IRU�LQJHVWHG�VXEVWDQFHV���WKH�GLJHVWLYH�V\VWHP�LV�WKH�UVW� LQWHUDFWLRQ�DOFRKRO�KDV�ZLWK�RXU�ERGLHV��$OFRKRO�EHJLQV�LWV�DEVRUSWLRQ�LQ�WKH�VWRPDFK�ZKHUH�LW�HQWHUV�WKH�EORRGVWUHDP�WR�EH�SURFHVVHG�E\�WKH�OLYHU��,W�LV�WKHQ�IXUWKHU�DEVRUEHG�WKURXJK�WKH�VPDOO�DQG�ODUJH�LQWHVWLQH�ZKHUH�LW�DOVR�PDNHV�LWV�ZD\�WR�WKH�OLYHU�

$OFRKRO� LV�DFWXDOO\�WR[LF�WR�WKH�ERG\���WKH�OLYHU�KDV�WR�PHWDEROLVH�LW�WR�DFHWDOGHK\GH�LQ�RUGHU�IRU�LW�WR�EH�H[FUHWHG��$OFRKRO�LV�352�LQDPPDWRU\���LW�WULJJHUV�LQDPPDWLRQ

Alcohol

22

Stomach7KH�VWRPDFK�LV�WKH�UVW�VWRS�WKDW�VXEVWDQFHV�HQFRXQWHU�WKURXJK�WKH�XOWLPDWH�ELRORJLFDO�food processor that is your digestive system.

$OFRKRO�LV�RQH�RI�YHU\�IHZ�QXWULHQWV�WKDW�LV�DEVRUEHG�GLUHFWO\�WKURXJK�WKH�VWRPDFK�DQG�LQWR�WKH�EORRGVWUHDP��$OWKRXJK�LW�LV�TXLFNO\�DEVRUEHG��(WKDQRO�FDQ�SURGXFH�LQDPPDWLRQ�RI�WKH�VWRPDFK�OLQLQJ��7KLV�LQDPPDWLRQ�LV�QRW�H[FOXVLYH�WR�(WKDQRO��1RQ�DOFRKROLF�FRPSRQHQWV�RI� DOFRKROLF� GULQNV� �� SURGXFWV� RI� IHUPHQWDWLRQ�� FDQ� DOVR� UHVXOW� LQ� LQDPPDWLRQ� RI� WKH�gastric lining.

$�VLQJOH�KHDY\�GULQNLQJ�VHVVLRQ�LV�VXFLHQW�WR�LQGXFH�LQDPPDWLRQ�RI�WKH�VWRPDFK�OLQLQJ��causing structural damage. 7KLV� LVQʌW� D� SUREOHP� LI� \RX� DUH� D� VRFLDO� GULQNHU� ��damage FDXVHG�E\�VKRUW�WHUP�H[SRVXUH�WR�DOFRKRO�LV�UDSLGO\�UHYHUVLEOH�

+RZHYHU��$OFRKRO�FRQVXPSWLRQ�GRHV�EHFRPH�D�SUREOHP�ZKHQ�DEXVHG��&KURQLF�H[SRVXUH�to alcohol progressively damages the lining of the stomach.

7KH� LQWHUDFWLRQ�RI�$OFRKRO�ZLWK� WKH�VWRPDFK� OLQLQJ�FDQ� inhibit the secretion of Gastric (Stomach) acid.�7KLV�LV�D�FRPELQDWLRQ�RI�DFLGV��LQFOXGLQJ�K\GURFKORULF�DFLG�WKDW�DOORZV�XV�WR�SURSHUO\�EUHDN�GRZQ�SURWHLQV��

:LWKRXW�VXFLHQW�6WRPDFK�DFLG��IRRG�LV�SRRUO\�GLJHVWHG��7KLV�LV�H[SHULHQFHG�DV�KHDUWEXUQ��PLVLQWHUSUHWHG�DV�WRR�PXFK�VWRPDFK�DFLG���EORDWLQJ��ZLQG��LQGLJHVWLRQ��FRQVWLSDWLRQ�DQG�diarrhoea.

/RZ�VWRPDFK�DFLG�DOVR�DOORZV�KDUPIXO�WUDQVLWLRQDO�EDFWHULD�LQJHVWHG�ZLWK�IRRG�WR�FRORQLVH�WKH� VPDOO� LQWHVWLQH�� IXUWKHU� FRPSURPLVLQJ� GLJHVWLRQ� DQG� WKH� RSWLPDO� KDUQHVVLQJ� RI�precious nutrients.

Pancreas3DQFUHDWLWLV�LV�D�FRPPRQ�VLGH�HHFW�RI�H[FHVVLYH�DOFRKRO�FRQVXPSWLRQ��,W�LV�LQGXFHG�WR�JUHDWHU�VHYHULW\�E\�KHDYLHU�GULQNLQJ�VHVVLRQV�RYHU�VKRUW�SHULRGV��UDWKHU�WKDQ�PRGHUDWH�FRQVXPSWLRQ�RYHU�WLPH��$FXWH�SDQFUHDWLWLV��HDUO\�VWDJHV��FDQ�EH�LQGXFHG�LQ�DV�VKRUW�DV�1 heavy session.

+RZ�GRHV�WKLV�DHFW�GLJHVWLRQ"�

3DQFUHDWLWLV�LV�LGHQWLHG�DV�LQDPPDWLRQ�RI�WKH�SDQFUHDV��$V�ZH�WRXFKHG�RQ�HDUOLHU��WKH�pancreas is one of the players in the digestive game. Its enzymatic secretions help us EUHDN�GRZQ�3URWHLQV��)DWV��&DUERK\GUDWHV�DQG�UHJXODWHV�RXU�EORRG�VXJDU�E\�ZD\�RI�,QVXOLQ�and Glucagon.

23

:KHQ�WKH�3DQFUHDV�EHFRPHV�LQDPHG��GLJHVWLYH�HQ]\PHV�OHDN�RXW�DQG�DWWDFN�WKH�3DQFUHDV��DQG�surrounding organs7KLV� LV� QRW� DQ� LGHDO� VLWXDWLRQ� ��ZH� DUH� QRZ� FDXVLQJ� VWUXFWXUDO� DQG� IXQFWLRQDO� GDPDJH�WR�WKH�RUJDQV�RI�WKH�GLJHVWLYH�V\VWHP���WKH�YHU\�RUJDQV�WKDW�KHOS�XV�KDUQHVV�SUHFLRXV�nutrients. $Q� LQDPHG� SDQFUHDV� GHOLYHUV� LQVXFLHQW� GLJHVWLYH� HQ]\PHV� WR� WKH� VPDOO�LQWHVWLQH��UHVXOWLQJ�LQ�PDOGLJHVWLRQ�DQG�PDODEVRUSWLRQ�

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$�VWXG\�RQ�0LFH�LQYHVWLJDWHG�WKH�HHFWV�RI�%LQJH�HWKDQRO�H[SRVXUH���J�NJ��RQFH�GDLO\�IRU����GD\V��PLPLFNLQJ�KXPDQ�ELQJH�GULQNLQJ��(WKDQRO�ZDV�VKRZQ�WR�LQGXFH�SDQFUHDWLF�LQDPPDWLRQ� GLUHFWO\�LQGLUHFWO\� DOWHULQJ� LWV� IXQFWLRQ�PHDVXUHG� E\� OHYHOV� RI� SDQFUHDWLF�VHFUHWLRQV���$P\ODVH��HQ]\PH�IRU�FDUERK\GUDWH�EUHDNGRZQ���JOXFRVH��,QVXOLQ��

$�VLPLODU�VWXG\�DOVR�LQYHVWLJDWHG�WKH�HHFWV�RI�FKURQLF���ELQJH�DOFRKRO�H[SRVXUH��5HVXOWV�VKRZHG�D�VLPLODU�HHFW�RQ�WKH�VHFUHWLRQV�RI�WKH�3DQFUHDV���$P\ODVH��,QVXOLQ�DQG�*OXFRVH�

IntestineWe have covered the role of the small intestine as the number uno site of nutrient DEVRUSWLRQ��7KH�HHFWLYHQHVV�RI� WKH�VPDOO� LQWHVWLQHV�DEVRUEHQW�SURZHVV�GHSHQGV�YHU\�PXFK�RQ�LWV�VWUXFWXUDO�LQWHJULW\��7KH�KHDOWK�RI�WKH�YLOOL��ZKLFK�FRPSULVH�WKH�PXFRVDO�OLQLQJ�RI�WKH�VPDOO�LQWHVWLQH��DUH�WKH�KDUGZDUH�WKDW�JLYH�WKH�VPDOO�LQWHVWLQH�LWV�DVVLPLODWLYH�SRZHU��

$V�\RX�PD\�UHFDOO��WKH�HQWHURF\WHV�DUH�WKH�WLQ\�FHOOV�WKDW�IRUP�WKH�EDUULHU�EHWZHHQ�WKH�Intestine and the bloodstream. These cells collectively form the villi. The surface of the 9LOOL�DUH�RQO\���FHOO�WKLFN��7KLV�EDUULHU�SURWHFWV�XV�IURP�XQZDQWHG�SDUWLFOHV�HQWHULQJ�WKH�EORRGVWUHDP�DQG�UXQQLQJ�DPXFN�ZLWKLQ�XV��

$OFRKRO�FDQ�DHFW�WKH�VWUXFWXUH�DQG�IXQFWLRQ�RI�WKLV�EDUULHU��

24

A single heavy dose of alcohol can be enough to induce PXFRVDO� LQȵDPPDWLRQ�FDXVLQJ�GDPDJH�WR�WKH�PXFRVDO�lining.

Alcohol abuse can increase the growth of opportunistic ȵRUD��DOVR�NQRZQ�DV�*UDP�1HJDWLYH�%DFWHULD��

,QFUHGLEO\��WKH�LQWHVWLQDO�PXFRVD�LV�DEOH�WR�UHJHQHUDWH�IROORZLQJ�D�IHZ�GD\V�R�DOFRKRO�7KH�UHJHQHUDWLYH�SRZHUV�RI�WKH�LQWHVWLQH�DUH�D�EOHVVLQJ��EXW�WKLV�GRHV�QRW�HQVXUH�ZH�DUH�FRPSOHWHO\�R�WKH�KRRN�

'HVSLWH�WKH�UHJHQHUDWLYH�DELOLW\�RI�WKH�HQWHURF\WHV��GDPDJH�WR�WKHVH�FHOOV�FDQ�FRPSURPLVH�LQWHVWLQDO�EDUULHU�IXQFWLRQ��$�IXQFWLRQDO�FRPSRQHQW�RI�WKH�LQWHVWLQH�LV�LWV�SHUPHDELOLW\���the passing of molecules from the outside in.

$Q�,QFUHDVH�LQ�SHUPHDELOLW\�FDQ�DOORZ�SDVVDJH�RI�SRWHQWLDOO\�KDUPIXO�PROHFXOHV�LQWR�WKH�bloodstream. $OFRKRO�KDV�EHHQ�VKRZQ�WR�DOWHU�LQWHVWLQDO�SHUPHDELOLW\�WR�/LSRSRO\VDFFKDULGH��and other macromolecules. This means that alcohol facilitates the absorption of the HQGRWR[LQ��/36�LQWR�WKH�EORRGVWUHDP��

7KLV�FDQ�HQDEOH�QDVW\�HQGRWR[LQV��VXFK�DV�/LSRSRO\VDFFKDULGH�DFFHVV�WR�WKH� OLYHU�� LQWR�V\VWHPLF� FLUFXODWLRQ�� DHFWLQJ�RWKHU�ERGLO\� RUJDQV�� 7KH�GDPDJH� WR�RWKHU�RUJDQV� VXFK�DV�WKH�3DQFUHDV�LV�SRVVLEO\�WKH�PHFKDQLVP�WKDW�FDQ�LPSDLU�GLJHVWLRQ�E\�ZD\�RI�EOXQWLQJ�enzymatic secretions.

:KHQ�ZH�DUH�VKRUW�RI�HQ]\PHV��WKLV�OHDYHV�IRRG�LPSURSHUO\�GLJHVWHG�DQG�SUHFLRXV�QXWULHQWV�VWLOO� ORFNHG�XS�ZLWKLQ��7KHVH�IRRG�SDUWLFOHV�DUH�WKHQ�VXEMHFW�WR�RSSRUWXQLVWLF� �EDFWHULDO�IHUPHQWDWLRQ�DQG�HYHQWXDOO\�RYHUJURZWK�RI�WKHVH�EDFWHULD��

7KLV� LVQW� LGHDO���ZKHQ�RYHUJURZQ�WKHVH�EDFWHULD�DUH�UHVSRQVLEOH� IRU� IXUWKHU�SURGXFLQJ�HQGRWR[LQV��$Q�LQFUHDVHG�H[SRVXUH�WR�HQGRWR[LQV�LQGXFHG�E\�DOFRKRO�SXWV�RXU�WLVVXHV�DQG�RUJDQV�DW�ULVN��EHFRPLQJ�LQDPPHG�DQG�VXEVHTXHQWO\�GDPDJHG�

Liver7KH�IRRG�DQG�GULQN�ZH�LQJHVW��WKH�GUXJV�DQG�PHGLFDWLRQV�ZH�WDNH��DUH�DOO�PHWDEROLVHG�DQG�GHWR[LHG�LQ�WKH�OLYHU�DIWHU�KDYLQJ�EHHQ�DEVRUEHG�WKURXJK�WKH�VWRPDFK�DQG�RU�LQWHVWLQHV��7KH�OLYHU�LV�WKH�UVW�VWRS�WKDW�VXEVWDQFHV�WDNH�ZKHQ�HQWHULQJ�YLD�RXU�GLJHVWLYH�RUJDQV�through the portal vein.

$V�ZHOO�DV�DFWLQJ�DV�D�GHWR[LFDWLRQ�PDFKLQH��WKH�OLYHU�LV�DOVR�UHVSRQVLEOH�IRU�SURGXFLQJ�ELOH�DFLGV�WR�DVVLVW�LQ�WKH�EUHDNGRZQ�RI�)DWV��3URWHLQV�DQG�&DUERK\GUDWHV��,Q�DGGLWLRQ�WR�ELOH�VHFUHWHG�IURP�WKH�*DOO�%ODGGHU��/LYHU�%LOH�LV�QHFHVVDU\�WR�KDUQHVV�D�SOHQWLIXO�VSUHDG�RI�QXWULHQWV�IURP�WKH�HFLHQW�EUHDNGRZQ�RI�IRRG�SDUWLFOHV�

25

Because the liver is the front line processing plant for in-JHVWHG�VXEVWDQFHV��LW�LV�DUJXDEO\�RQH�RI�WKH�PRVW�DHFWHG�organs from excessive alcohol consumption.$OFRKRO�LV�PHWDEROLVHG�LQ�WKH�OLYHU�WR�$FHWDOGHK\GH��D�KLJKO\�WR[LF�PHWDEROLWH�RI�(WKDQRO��ZKLFK�FDQ�OHDG�WR�OLYHU�GDPDJH��

7KURXJK� RYHU� DFFXPXODWLRQV� RI� $FHWDOGHK\GH�� DQG� H[SRVXUH� WR� HQGRWR[LQ� YLD� D� OHDN\�LQWHVWLQDO�EDUULHU��RSSRUWXQLVWLF�EDFWHULDO�RYHUJURZWK�DQG�SRRU�FOHDUDQFH�RI�HQGRWR[LQ�E\�.XSHU��/LYHUV�LPPXQH��FHOOV��WKH�OLYHU�FDQ�EHFRPH�LQDPHG�FDXVLQJ�GDPDJH��

Damage to the Liver can result in functional impairments involved in the digestive process. %LOH��HQDEOLQJ�WKH�EUHDNGRZQ�RI�IRRGV�LQ�WKH�LQWHVWLQHV�LV�DHFWHG�E\�WKLV�GDPDJH��The IRUPDWLRQ�DQG�VHFUHWLRQ�RI�ELOH�DUH�DOWHUHG�E\�OLYHU�GDPDJH��DV�LV�VXEVHTXHQW�3URWHLQ��)DW�and Carbohydrate metabolism in the liver.

,Q�OLJKW�RI�WKH�HHFWV�RI�FKURQLF�DOFRKRO�FRQVXPSWLRQ�DQG�VLQJOH�KHDY\�GULQNLQJ�VHVVLRQV�on digestive health and adequate nutrition; it is advisable to use alcohol in small to PRGHUDWH�GRVHV�ZLWK�OLPLWHG�IUHTXHQF\��

7KH�IRRG�WKDW�LV�PHDQW�WR�EH�RXU�PHGLFLQH�LV�FRPPRQO\�DSSOLHG�ZLWK�FKHPLFDOV�WKDW�FDQ�DHFW�RXU�KHDOWK��&HUWDLQ�SHVWLFLGHV�DUH�WKHPVHOYHV�D�SHVW��7KH\�VWUHWFK�IDU�EH\RQG�WKH�HOGV�RI�DSSOLFDWLRQ���LQWR�DLU��ZDWHU��VRLO��VSUHDGLQJ�DFURVV�HFRV\VWHPV��

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$� KDQGIXO� RI� SHVWLFLGHV� DUH� (QGRFULQH� 'LVUXSWRUV� �� WKH\� DOWHU� WKH� FRPPXQLFDWLRQ� RI�

Pesticides

26

KRUPRQHV� ZLWKLQ� WKH� ERG\�� +RUPRQHV� DUH� SRZHUIXO� �� WKH\� VLJQDO� IRU� PDQ\� FKHPLFDO�SURFHVVHV��:KHQ�WKH\�DUH�RXW�RI�ZKDFN��WKLQJV�JR�DZU\��

2XU� ERGLHV� XVH� KRUPRQHV� WR� UHFUXLW� GLJHVWLYH� RUJDQV� WR� EUHDN� GRZQ� RXU� IRRG��&KROHF\VWRNLQLQ��&&.��IRU�H[DPSOH��VLJQDOV�IRU�WKH�UHOHDVH�RI�GLJHVWLYH�HQ]\PHV�ZKLFK�GLJHVWV�IDW�DQG�SURWHLQ��XQORFNLQJ�WKHVH�SUHFLRXV�QXWULHQWV��

2UJDQRSKRVSKDWHV��(QGRFULQH�'LVUXSWRUV��KDYH�EHHQ�LGHQWLHG�DV�SDQFUHDWLF�WR[LFDQWV��OHDGLQJ�WR�SDQFUHDWLWLV��D�FRQGLWLRQ�WR�ZKLFK�H[RFULQH�VHFUHWLRQV��HQ]\PHV��DUH�DHFWHG��

,Q�DGGLWLRQ�WR�GLJHVWLYH�KHDOWK��('ʌV�LQKLELW�UHSURGXFWLYH�DQG�VH[XDO�GHYHORSPHQW��UHGXFH�IHUWLOLW\�LQ�PHQ��SURGXFH�KRUPRQH�GHSHQGHQW�FDQFHUV�DQG�ORZ�ELUWK�ZHLJKWV��

*O\SKRVDWH��DQ�RUJDQRSKRVSKRUXV�KHUELFLGH��LV�ZLGHO\�VSUD\HG�RQ�FRQYHQWLRQDO�SURGXFH�ZRUOGZLGH��,W�LV�DOVR�DQ�LQJUHGLHQW�LQ�5RXQGXS��WKH�ZHHGNLOOHU�SURGXFHG�E\�WKH�QHIDULRXV�ELRWHFK�FRPSDQ\��0RQVDQWR��

*O\SKRVDWH�OD\V�WKH�IRXQGDWLRQV�IRU�D�OHDN\�JXW��7KLV�KDSSHQV�UVW�WKURXJK�WKH�GHSOHWLRQ�RI�EHQHFLDO�EDFWHULD��DQG�RYHUJURZWK�RI�SDWKRJHQLF�EDFWHULD��7KHVH�SDWKRJHQLF�EDFWHULD�FDXVH�LQDPPDWLRQ��GDPDJLQJ�WKH�OLQLQJ�RI�WKH�JXW�ZDOO�FDXVLQJ�LW�WR�OHDN��7KLV�QRW�RQO\�FRPSURPLVHV�RXU�GLJHVWLYH�KHDOWK��EXW�RXU�RYHUDOO�KHDOWK�DQG�ZHOOEHLQJ��

*O\SKRVDWH� LV� LPSOLFDWHG� LQ� WKH� GHSOHWLRQ� RI� EHQHFLDO� EDFWHULDO� VWUDLQV� VXFK� DV�%LGREDFWHULD�DQG�/DFWREDFLOOXV��DQG�LQFUHDVLQJ�WKH�QXPEHU�RI�SDWKRJHQLF�EDFWHULD��

Not all pesticides pose a threat though. In fact even some ‘Organic’ produce has certain pesticides applied.

7KH�86'$�KDV�DSSURYHG�WKH�XVH�RI�FHUWDLQ�FKHPLFDOV�WKDW�IDOO�LQ�OLQH�ZLWK�2UJDQLF�$JULFXOWXUH

The soil Association in the UK also have approved chemicals in cases of emergency (loss of crops)

7KH�NH\�GLHUHQWLDWLRQ�EHWZHHQ�FRQYHQWLRQDO�DQG�RUJDQLF�LV�WKH�OHYHO�WR�ZKLFK�UHVSHFWLYH�SHVWLFLGHV�DUH�WHVWHG��DSSURYHG�DQG�UHVHDUFKHG��&RQYHQWLRQDO�SHVWLFLGHV�W\SLFDOO\�KDYH�IHZ�JXLGHOLQHV�RU�UHVWULFWLRQV��,I�DGKHUHG�WR��RUJDQLF�DOORZDQFHV�RI�DSSURYHG�SHVWLFLGHV�shouldn't pose a threat to health.

7KH�WHUP�2UJDQLF�LV�WRVVHG�DURXQG�SUHWW\�OLEHUDOO\��DQG�VRPH�ORRSKROHV�LQ�ZKDW�GHQHV�WKLV�SURGXFH�FDQ�RSHQ�D�ZLQGRZ�IRU�WKH�DSSOLFDWLRQ�RI�SHVWLFLGHV��6WULFWO\�2UJDQLF�LV�

27

Relating to, yielding, or involving the use of food produced withthe use of feed or fertiliser of plant or animal origin without employment ofchemically formulated fertilisers, growth stimulants, antibiotics, or pesticides.

$�WULS�WR�\RXU�ORFDO�IDUPHUV�PDUNHW��QDWXUDO�IRRG�VWRUH�RU�IRRG�FR�RS�ZLOO�OLNHO\�EH�RUJDQLF��DOWKRXJK�LW�LV�DOZD\V�EHVW�WR�DVN�KRZ�WKH\�JURZ�WKHLU�FURSV��

:DWFK�RXW�IRU�KDUPIXO�SHVWLFLGHV��IHZ�JXLGHOLQHV�DQG�UHVWULFWLRQV��RQ�FRPPRQ�IRRGV�

7KH� ʋ'LUW\�'R]HQʌ�DUH�FRPPRQ� IRRGV�ZKLFK�KDUERXU�KDUPIXO�SHVWLFLGHV�� ,W� LV� WKHUHIRUH�advisable to source these organically.

The Dirty Dozen list

Dirty Dozen Endocrine Disruptors

7KH�ʋ&OHDQ�)LIWHHQʌ�DUH�IRRGV�ZKLFK�DUH�W\SLFDOO\�ORZ�RU�IUHH�RI�KDUPIXO�SHVWLFLGHV���

The Clean 15 List

2UJDQLF�SURGXFH�LV�DOZD\V�WKH�GUHDP��EXW�LQ�UHDOLW\�LW�FDQ�EH�WRXJK�WR�DOZD\VJR�RUJDQLF�,Q�WKLV�FDVH��SULRULWLVH�RUJDQLF�IRU�WKH�GLUW\�GR]HQ�DQG�VHWWOH�IRU�UHJXODU�SURGXFH�IURP�WKH�clean 15.

There is no doubt that antibiotics have saved lives. Their action against life threatening EDFWHULDO�LQIHFWLRQV�KDV�SURYLGHG�DQ�HHFWLYH�PHDQV�RI�GHDOLQJ�ZLWK�WKHVH�SDWKRJHQV��

28

+RZHYHU��XVLQJ�DQWLELRWLFV�FRPHV�DW�D�FRVW��$V�WKH�QDPH�VD\V�RQ�WKH�WLQ� ʋ$QWL���%LRWLFʌ�DJDLQVW�OLIH���DOPRVW�DOO�PLFURELDO�OLIH�LV�DWWHQHG�ZLWKLQ�XV���WKH�JRRG��WKH�EDG�DQG�WKH�ugly.

Although pathogens are destroyed from the nuclear blast that an antibiotic packs; the EHQHFLDO�EDFWHULD�WKDW�VXSSRUW�XV�DUH�DOVR�DWWHQHG��7KLV�OHDYHV�XV�YXOQHUDEOH��IDWLJXHG��XQVWDEOHʕH[SRVHG��

We are 90% bacteria

'HVSLWH�WKH�EXOOGR]LQJ�RI�EHQHFLDO�EDFWHULD��ZKHQ�IDFHG�ZLWK�WKH�PRUELG�XOWLPDWXP�RI�GHDWK��RU�WDNLQJ�VRPH�DQWLELRWLFV��\RX�ZLOO�WDNH�WKH�ODWHU��$�VWUXJJOH�WR�UHFRYHU\�LV�EHWWHU�than no opportunity to recover at all.

7KH�DQWLELRWLFV�WKHPVHOYHV�DUH�QRW�WKH�LVVXH��LW�LV�WKH�ZD\�WKH\�DUH�XVHG�ZKLFK�LV�SUREOHPDWLF��,Q�FDVHV�DV�UXGLPHQWDU\�DV�DQ�HDU� LQIHFWLRQ��DQWLELRWLFV�DUH�RIWHQ�VRXJKW�DIWHU��$Q�HDU�LQIHFWLRQ�VWLOO�QHHGV�WR�EH�GHDOW�ZLWK�RI�FRXUVH��EXW�WKHUH�DUH�ZD\V�RI�DGGUHVVLQJ�LW�ZLWKRXW�QXNLQJ�\RXU�PLFURELRPH�ZLWK�DQWLELRWLFV���

:LWK�WKH�RYHUXVH�RI�DQWLELRWLFV��VWUDLQV�RI�EDFWHULD�DUH�HYHQWXDOO\�DEOH�WR�GHYHORS�UHVLVWDQFH�WR�WKHVH�GUXJV��7KDW�PHDQV�LQ�OLIH�WKUHDWHQLQJ�FDVHV��DQWLELRWLFV�PLJKW�QRW�SURYH�HHFWLYH��

,I�WKH�PHGLFDO�FRPPXQLW\�LV�ZLVH��WKH\�ZLOO�UHVHUYH�DQWLELRWLF�XVH�IRU�H[WUHPH�FDVHV�DQG�QG�QRYHO�ZD\V�RI�GHDOLQJ�ZLWK�LQIHFWLRQV�WKDW�DUHQW�VHULRXV��

Many herbs possess DQWLPLFURELDO��DQWLEDFWHULDO��DQWL�IXQJDO�DQG�DQWLYLUDO�SURSHUWLHV that can adequately address minor infections.

,Q� IDFW��KHUEV�KDYH�HYHQ�EHHQ�VKRZQ� WR�EH�HTXDOO\�HHFWLYH�DV�DQWLELRWLFV� LQ�FDVHV�RI�SIBO �VPDOO�LQWHVWLQDO�EDFWHULDO�RYHUJURZWK���6,%2�FRPHV�ZLWK�VRPH�QDVW\�V\PSWRPV����JDVWURLQWHVWLQDO�DQG�EH\RQG��DQG�FDQ�JUHDWO\�UHGXFH�\RXU�TXDOLW\�RI�OLIH�DV�D�UHVXOW��

0DQ\� WXUQ� WR� DQWLELRWLFV� LQ� WKLV� FDVH� ZKHQ� WKH\�PD\� QRW� KDYH� WR�� RIWHQ�PDNLQJ� OLWWOH�GLHUHQFH�RU�FRPSOLFDWLQJ�V\PSWRPV�IXUWKHU��

7KH�XVH�RI�DQWLELRWLFV�LV�HVWDEOLVKHG�WR�GHFHDVH�WKH�ULFKQHVV��GLYHUVLW\�DQG�EDODQFH�RI�\RXU�microbial community.�:H�UHO\�RQ�WKH�VWUHQJWK�RI�WKLV�FRPPXQLW\�WR�QRXULVK�XV��SURWHFW�XV�WKURXJK�LPPXQLW\��UHJXODWH�PHWDEROLVP��IRVWHU�RXU�GHYHORSPHQW�DQG�VHUYH�XV�FRJQLWLYHO\��

$V�\RX�DUH�SUREDEO\�YHU\�DZDUH�RI�E\�QRZ��WKH�KHDOWK�RI�\RXU�PLFURELRPH�JUHDWO\�LQXHQFHV�your digestive health and far beyond.

7KURXJK� GLVWXUELQJ� WKH� EDODQFH� DQG� LQWHUDFWLRQV� RI�PLFUREHV�� DQWLELRWLFV�PD\� OHDG� WR�DFWXDWH�DQG�FKURQLF�GLVHDVH��,Q�IDFW��DGPLQLVWUDWLRQ�RI�DQWLELRWLFV� LQ�HDUO\�FKLOGKRRG�LV�DVVRFLDWHG�ZLWK�VHULRXV�FRQGLWLRQV�VXFK�DV�Chron’s disease and Ulcerative Colitis��ZKLFK�are both ,QDPPDWRU\�%RZHO�'LVHDVHV�

%RWWRP�OLQH�LV�WKDW�DQWLELRWLFV�FDQ�DGYHUVHO\�DHFW�\RXU�GLJHVWLYH�KHDOWK�DQG�EH\RQG��7KH\�DUH�HHFWLYH�LQ�FDVHV�RI�VHULRXV�LOOQHVV��EXW�QRW�DOZD\V�QHFHVVDU\��(QVXUH�\RXU�GRFWRU�LV�FHUWDLQ�LQ�WKHLU�GHFLVLRQV��DQG�JHW�D�VHFRQG�RSLQLRQ�LI�\RX�DUH�XQVXUH��

Antibiotics

29

7KLQJV�WKDW�FRPH�LQ�D�ZUDSSHU��D�ER[��RU�D�SDFNHW�WHQG�WR�EH�SURFHVVHG��3XW�DQRWKHU�ZD\��LW�LV�QRW�UHDO�IRRG��)RRG�LV�LQIRUPDWLRQ���\RXU�PLFURELRPH�LGHQWLHV�IRRGV�OLNH�WKH\�ZHUH�D�EDUFRGH��DQG�UHVSRQGV�DFFRUGLQJO\��

<RXU�PLFURELRPH�H[SUHVVHV�LWVHOI�LQ�D�KHDOWK�SURPRWLQJ�RU�VDERWDJLQJ�ZD\�LQ�UHVSRQVH�WR�HDFK�IRRGV�XQLTXH�EDUFRGH��2QH�RI�WKH�ELJJHVW�GHWHUPLQDQWV�RI�WKLV�H[SUHVVLRQ�LV�ZKHWKHU�the food is real or not. Its probably no mystery that processed foods have some freaky fucking barcodes.

Sugar 2YHUFRQVXPSWLRQ�RI�UHQHG�VXJDU� LV�SUREDEO\�RQH�RI� WKH�ELJJHVW�SHUSHWUDWRUV�ZKHQ� LW�comes to robbing us of our health.

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$GGLWLRQDO�QXWULHQWV�IURP�IUXLW��VXFK�DV�EUH��HQVXUH�WKH�KHDOWK\�PHWDEROLVP�RI�WKH�VXJDU�ZLWKLQ��:LWKRXW�WKHVH�KHOSIXO�SDVVHQJHUV�SUHVHQW��WKH�EDUFRGH�IRU�VXJDU�FDQQRW�EH�UHDG�properly.

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%HVLGHV�XSVHWWLQJ�WKH�EDODQFH�RI�\RXU�EORRG�VXJDU�OHYHOV��RI�ZKLFK�PDQ\�RWKHU�SDWKZD\V�LQ�WKH�ERG\�DUH�LQXHQFHG���VXJDU�FDQ�VWDUW�LWV�GHVWUXFWLYH�MRXUQH\�LQ�WKH�GLJHVWLYH�WUDFW��

7KH�RYHUFRQVXPSWLRQ�RI�UHQHG�VXJDU�PHGGOHV�ZLWK�WKH�EDODQFH�RI�WKH�EDFWHULDO�FRPPXQLW\�ZLWKLQ�\RXU�PLFURELRPH���VXJDU�SURPRWHV�ʋG\VELRVLVʌ�

Processed Food

30

A shift in composition and function of gut microbes from D�EHQHȴFLDO�VWDWH�WR�RQH�WKDW�LV�

harmful to an individuals health

'\VELRVLV�HQFRPSDVVHV�D�GHSOHWLRQ�RI�EHQHFLDO�EDFWHULD�DQG�DQ�RYHUJURZWK�RI�SDWKRJHQLF�EDFWHULD��7KHVH�EDFWHULD�FKDQJH�LQ�UHVSRQVH�WR�ZKDW�\RX�DUH�IHHGLQJ�WKHP�QRW�IHHGLQJ�them.

<RXU�EDFWHULD�JLYH�R�WKHLU�RZQ�PHWDEROLWHV�EDVHG�RQ�ZKDW�\RX�IHHG�WKHP��)HHG�VRPH�D�ORW�RI�VXJDU�RQ�DQ�RQJRLQJ�EDVLV��DQG�WKHVH�EDFWHULDO�VWUDLQV�ZLOO�JURZ��7KHVH�VWUDLQV�DOVR�JLYH�R�D�QDVW\�ZDVWH�SURGXFW�IURP�VXJDU�PHWDEROLVP���/LSRSRO\VDFFDULGH��/36���

*URZWK� RI� WKHVH� EDFWHULDO� VWUDLQV� LV� SUREOHPDWLF�� DV� WKH\� JURZ�� WKH\� DUH� FDSDEOH� RI�producing more LPS.

6R�\RXʌYH�KHDUG� WKDW� VXJDU� LV� LQDPPDWRU\"�7KLV� LV�ZK\�� /36� FDXVHV� LQDPPDWLRQ� LQ�WKH�JXW��HYHQWXDOO\�FDXVLQJ�LW�WR�OHDN��$QG��,I�\RX�DOUHDG\�KDYH�D�OHDN\�JXW��LQDPPDWLRQ�V\VWHPLFDOO\��SXWWLQJ�RWKHU�WLVVXHV�RUJDQV�DW�ULVN��

$V�ORQJ�DV�\RX�HDW�UHDO�IRRG�WKHQ�\RX�KDYH�QRWKLQJ�WR�ZRUU\�DERXW��,I�\RX�GR�JR�SURFHVVHG��FRQVXPH�UHQHG�VXJDU�LQ�PRGHUDWLRQ��&KHFN�WKH�ODEHOV�DQG�HQVXUH�UHQHG�VXJDU�makes up no more than 5% of your calorie intake.

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31

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If you have fallen victim to the understanding that *calories in/calories out* determines \RXU�ZHLJKW��WKHQ�WKH�FRQFHSW�RI�D�VXJDU�IUHH��JXLOW�IUHH�VZHHW�[�ZLOO�EH�YHU\�DSSHDOLQJ��

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,Q�IDFW��DUWLFLDO�VZHHWHQHUV�VXFK�DV�$VSDUWDPH�FDQ�DFWXDOO\�LQFUHDVH�ZHLJKW�JDLQ�

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0XFK� OLNH�ZLWK�UHQHG�VXJDU�� WKH�GHVWDELOLVDWLRQ�RI�EORRG�VXJDU�FDQ�HYHQWXDOO\� OHDG� WR�7\SH�,,�'LDEHWHV��7KLV�LV�UVW�EURXJKW�DERXW�E\�JOXFRVH�LQWROHUDQFH��D�VWDWH�RI�KLJK�EORRG�VXJDU�DQG�ODSVH�LQ�LQVXOLQ�HFLHQF\��*OXFRVH�LQWROHUDQFH�ZDV�IRXQG�WR�EH�LQGXFHG�E\�QRQ�FDORULF�DUWLFLDO�VZHHWHQHUV��$QRWKHU�VWXG\�VKRZHG�6DFFKDULQ��$VSDUWDPH�DQG�6XFUDORVH��DOO�1$6��WR�OHDG�WR�JOXFRVH�LQWROHUDQFH� a predisposition to Type II Diabetes.

7KH�PHDQV�E\�ZKLFK�WKHVH�QDVW\�RXWFRPHV�DULVH�VWDUWV�ZLWK�\RXU�GLJHVWLYH�KHDOWK��<RX�JXHVVHG� LW��NAS actually alter the composition of the microbiome to produce glucose intolerance.

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$V�\RX�FDQ�EHJLQ� WR�VHH��\RXU�GLJHVWLYH�KHDOWK� LV�D�QXPEHU�RQH�SULRULW\��0RVW�GLVHDVH�really does begin in the Gut!

32

33

Trans Fats

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$UWLFLDO� WUDQV� IDWV� DUH� ZHOO� HVWDEOLVKHG� WR� LQFUHDVH� /'/� FKROHVWHURO� �VRPH� FRQVLGHU�WKLV� ʋEDGʌ� FKROHVWHURO��ZKLOVW� ORZHULQJ�+'/� �ʋJRRGʌ� FKROHVWHURO�� These biomarkers are traditionally used to identify the risk of developing cardiovascular disease.

$Q�H[WHQVLYH�UHYLHZ�FRQFOXGHG�WKDW�D�QDWXUDOO\�RFFXUULQJ�WUDQV�IDW��9DFFHQLF�$FLG��KDG�QR�adverse impact on risk factors for Cardiovascular disease. ,Q�IDFW��WKH\�VXJJHVWHG�WKDW�supplementing Vaccenic Acid may positively impact markers of cardiovascular disease. 7KLV�ZDV�VXSSRUWHG�E\�D�UHFHQW�VWXG\�WKDW�IRXQG�naturally occurring trans fats to actually increase good cholesterol (HDL).

$V�RXU�PLFURELRPH�ZLWKLQ�RXU�GLJHVWLYH�V\VWHP�LV�WKH�UVW�WR�HQFRXQWHU�WUDQV�IDWV��OHWV�take a look at the interaction they are having.

$� VWXG\� WKDW� ORRNHG� DW� D� QDWXUDOO\� RFFXUULQJ� WUDQV� IDW�� &/$�� IRXQG� LQ� EHHI�� ODPE� DQG�dairy. They found CLA to have positive impact on ERG\�ZHLJKW� WKURXJK�DQ� LQFUHDVH� LQ�IDW�EUHDNGRZQ�DQG�IDW�PHWDEROLVP. Another study found that supplementing CLA for 8 ZHHNV� VLJQLFDQWO\� DOWHUHG� WKH� FRPSRVLWLRQ� DQG� IXQFWLRQ� RI� WKH�PLFURELRPH�� DHFWLQJ�WKH�ZD\�IDWV�DUH�PHWDEROLVHG� This suggests that alterations to the microbiome could be UHVSRQVLEOH�IRU�WKH�UHGXFWLRQ�LQ�ERG\�ZHLJKW�REVHUYHG��

,Q�DGGLWLRQ��&/$�KDV�EHHQ�IRXQG�WR�reduce the prevalence of diabetes through improving markers of insulin sensitivity (glucose levels and triglycerides).

,QWULJXLQJ�WKDW�DUWLFLDO�WUDQV�IDWV�VHHP�WR�UHVXOW�LQ�WKH�RSSRVLWH�KHDOWK�RXWFRPHV�WR�WKDW�of their natural counterparts.

,Q�OLJKW�RI�WKLV��LW�LV�EHVW�WR�DYRLG�SURFHVVHG�IRRGV�WKDW�FRQWDLQ�7UDQV�)DWV��ZKLFK�DUH�DOVR�FDOOHG�K\GURJHQDWHG�IDWV��'RQW�EH�SXW�R�E\�QDWXUDOO\�RFFXUULQJ�7UDQV�)DWV�IRXQG�LQ�PHDW�and dairy as these could be health promoting.

34

High Fructose Corn Syrup7KLV�VZHHW��\HW�GHDGO\� IRRG� LQJUHGLHQW� LV�D�FULPH�DJDLQVW�QDWXUH��7KH� OHYHO� WR�ZKLFK� LW�FDQ�WKURZ�\RXU�ELRFKHPLVWU\�RXW�RI�V\QF�LV�DVWRXQGLQJ��7KLV�LV�VRPHWKLQJ�WKH�ER\V�LQ�WKH�kitchen should never have cooked up.

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$PXVLQJO\��D�study�GHHPHG�+LJK�)UXFWRVH�&RUQ�V\UXS�WR�EH�DNLQ�WR�D�ZHDSRQ�RI�PDVV�destruction.

This study found an DVVRFLDWLRQ�EHWZHHQ� WKH�FRQVXPSWLRQ�RI�+)&6�� LQDPPDWLRQ�DQG�JXW� GHULYHG� HQGRWR[HPLD�� UHPHPEHU�� HQGRWR[LQ� LV� UHOHDVHG� IURP� ʋEDGʌ� EDFWHULD� LQ� RXU�JXW� �VHH� 3J� ��� 7KLV� ZRXOG� LQGLFDWH� WKDW� *UDP� QHJDWLYH� �RSSRUWXQLVWLF�� EDFWHULD� KDYH�EHFRPH�RYHUSRSXODWHG�ZLWKLQ�WKH�JXW��DQG�JR�RQ�WR�VHFUHWH�WKH�LQDPPDWRU\�HQGRWR[LQ��Lipopolysaccharide.

7KLV�LV�VXSSRUWHG�E\� QGLQJV�WKDW�+)&6�LV�DVVRFLDWHG�ZLWK�DOWHUDWLRQV�WR�\RXU�JXW�EDFWHULD��DOWHUDWLRQV�ZKLFK�DUH�HVSHFLDOO\�FOHDU�LQ�REHVH�LQGLYLGXDOV��This indicates that HFCS could OHDG�WR�REHVLW\�WKURXJK�DOWHUDWLRQV�RI�JXW�EDFWHULD��DPRQJVW�RWKHU�SDWKZD\V��

7KLV� LV�FRQVLVWHQW�ZLWK�QGLQJV�WKDW�FRQFOXGHG�gut microbes to impact metabolism via VLJQDOOLQJ�SDWKZD\V�LQ�WKH�JXW��LQDPPDWLRQ��LQVXOLQ�UHVLVWDQFH��DQG�HQHUJ\�VWRUDJH�LQ�IDW�cells.

$PRQJVW�WKH�EDJJDJH�WKDW�FRPHV�ZLWK�REHVLW\�LV�QRQ�DOFRKROLF�IDWW\�OLYHU�GLVHDVH��at a UDWH�RI��������OLNHOLKRRG�LQ�IDFW��+)&6�FRQVXPSWLRQ�LV�VWURQJO\�OLQNHG�ZLWK�1$)/'��7KLV�LV�problematic as NAFLD is a serious risk factor for developing cirrhosis and cardiovascular disease.

$V�\RX�KDYH�OHDUQHG�WKURXJKRXW�WKLV�JXLGH��ZH�QHHG�WR�ORRN�DIWHU�RXU�JXW�EDFWHULD�LQ�RUGHU�IRU�WKHP�WR�ORRN�DIWHU�XV��PDLQWDLQLQJ�V\PELRVLV�DQG�SUHYHQWLQJ�DOO�VRUWV�RI�GLVHDVHV��$�VWDUW�ZRXOG�EH�DYRLGLQJ�+)&6��

35

MSG0RQR�6RGLXP�*OXWDPDWH�KDV�FUHSW�LQWR�IRRGV�HYHU\ZKHUH��7KLV�FRQVSLFXRXV�IRRG�DGGLWLYH�LV�IRXQG�LQ�PRUH�WKDQ�MXVW�SDFNDJHG�JRRGV�DQG�EHYYLHV��,W�LV�FRPPRQO\�DSSOLHG�WR�VDXFHV��FDQQHG�JRRGV��PDULQDWHG�PHDWV��UHDG\�PHDOV��VRPH�RULHQWDO�IRRGV�DQG�IUR]HQ�IRRGV�DV�D�DYRXU�HQKDQFHU��,W�LV�HYHQ�XVHG�LQ�VRPH�UHVWDXUDQWV�

7KH�DUJXPHQW�WKDW�06*�LV�VDIH�LV�MXVW�DV�ZHDN�DV�WKH�RQH�IRU�7UDQV�)DWV�DQG�+)&6���LW�KDV�D�QDWXUDO�FRXQWHUSDUW��*OXWDPDWH��7KLV�LQ�QR�ZD\�JXDUDQWHHV�LWV�VDIHW\��

*OXWDPDWH�ZDV�GLVFRYHUHG�WR�JLYH�IRRGV�WKHLU�ULFK�DYRXU�HQFRPSDVVLQJ�WKH�YH�WDVWHV���VZHHW��VDOW\��VSLF\��ELWWHU�DQG�VRXU��NQRZQ�DV�XPDPL�DQG�ZDV�LVRODWHG�LQ������E\�3URIHVVRU�.LNXQDH�,NHGD�WR�SURGXFHʕ��GUXPUROO�SOHDVH���0RQRVRGLXP�*OXWDPDWH��

*OXWDPDWH� LV� DQ� DPLQR� DFLG�� DQG� DFWV� DV� D� QHXURWUDQVPLWWHU�� HQDEOLQJ� WKH� EUDLQ� DQG�nervous system to communicate and coordinate via chemical signalling.

%HFDXVH�RI�WKH�VLPLODULWLHV�EHWZHHQ�JOXWDPDWH�DQG�06*��WKH�IXQFWLRQ�RI�WKH�+\SRWKDODPLF���3LWXLWDU\���$GUHQDO�D[LV�FDQ�EH�DHFWHG�WKURXJK�FKDQJHV�LQ�KRUPRQDO�RXWSXW�UHVXOWLQJ�in metabolic complications.

7KH�+3$�D[LV�IRUPV�D�PDMRU�SDUW�RI�RXU�QHXURHQGRFULQH�V\VWHP�WKDW�DOORZV�XV�WR�UHVSRQG�WR� VWUHVV�� UHJXODWH� GLJHVWLRQ�� PRRG�� HPRWLRQV�� VH[XDO� IXQFWLRQ�� HQHUJ\� VWRUDJH� DQG�H[SHQGLWXUH��

06*� ZDV� SRVLWLYHO\� DVVRFLDWHG� ZLWK� ZHLJKW� JDLQ� LQ� KHDOWK\� &KLQHVH� DGXOWV�� 7KLV� ZDV�VXJJHVWHG� WR�EH� WKURXJK�GLVUXSWLRQ�RI� WKH�K\SRWKDODPLF�VLJQDOOLQJ�RI� OHSWLQ��D�KXQJHU�KRUPRQH�ZKLFK�FDQ�LQXHQFH�IRRG�LQWDNH��

06*�ZDV�DOVR�IRXQG�WR�LPSDLU�WKH�VHFUHWLRQ�RI�*/3����D�JXW�KRUPRQH�ZKLFK�VLJQDOV�IRU�satiety and insulin release. Impairment of this hormone may reduce satiety and increase IRRG�LQWDNH��ZKLOVW�DHFWLQJ�SDQFUHDWLF�IXQFWLRQ�DQG�LQVXOLQ�UHOHDVH��

%HFDXVH�RI�DOWHUDWLRQV�WR�WKH�QHXURHQGRFULQH�V\VWHP�DQG� LWV�PHWDEROLF�FRQVHTXHQFHV��ZHLJKW�JDLQ��LQVXOLQ�UHVLVWDQFH�DQG�K\SHULQVXOHPLD�FDQ�RFFXU��

$Q� LQMHFWLRQ� RI�06*�JLYHQ� WR�PLFH� SURGXFHG� VLJQLFDQW� LQDPPDWLRQ�RI� WKH� OLYHU�� DQG�reported to lead to the development of obesity and type II diabetes.

The optimal function of the liver is important to digestive health. The livers secretions DQG�UHFLUFXODWLRQ�RI�VDOWV�DQG�PLQHUDOV�HQDEOHV�XV�WR�HHFWLYHO\�EUHDN�GRZQ�DQG�WUDQVSRUW�SUHFLRXV�QXWULHQWV�ZLWKLQ��

6RUU\�06*��\RXUH�FXW�

36

3UHVHUYDWLYHV�DUH�RIWHQ�RYHUORRNHG�DV�DQ�HHFWLYH�PHDQV�RI�VSDULQJ�IRRG�IURP�WKH�LQKHUHQW�F\FOHV�RI�QDWXUH���EDFWHULDO�GHFD\��%XW��DUH�ZH�ZHOO�DZDUH�RI�ZKDW�WKH�LPSOLFDWLRQV�PD\�EH�for ingestion?

Sulphites6XOSKLWHV��RU�VXOSKXU�GLR[LGH�KDV�EHHQ�XVHG�DV�D�SUHVHUYDWLYH�E\�WKH�5RPDQV��DQG�WKH�*UHHNV�WR�SUHYHQW�VSRLODJH�DQG�GLVFRORXUDWLRQ�RI�IRRGV��DQG�VDQLWLVDWLRQ�RI�ZLQH�YHVVHOV��

Their use has been considered safe for application to food and drinks to delay microbial DFWLRQ��VORZLQJ�EURZQLQJ�DQG�GHFD\��SURORQJLQJ�VKHOI�OLIH��7KH\�DUH�FRPSULVHG�RI�D�VSUHDG�RI�VXOSKXU�FRQWDLQLQJ�FRPSRXQGV�RI�ZKLFK�DUH�FROOHFWLYHO\�NQRZQ�DV�6XOSKLWHV��DQG�DUH�LGHQWLHG�DV�(�QXPEHUV�����������

([FOXGLQJ� VXOSKLWH� VHQVLWLYH� LQGLYLGXDOV� RI� ZKLFK� ���� DUH� FRLQFLGHQWDOO\� DVWKPDWLF��VXOSKLWHV�GRQʌW�VHHP�WR�SRVH�D�VLJQLFDQW�ULVN�WR�KXPDQ�KHDOWK��

1RQHWKHOHVV��GXH�WR�WKHLU�ZLGHVSUHDG�XVH�ZLWKLQ�GULHG�IUXLWV��GULHG�YHJHWDEOHV��SLFNOHG�RQLRQV��ERWWOHG�VRIW�GULQNV��FRUGLDOV��SURFHVVHG�IRRGV��IUR]HQ�VK��VDXVDJHV��GHOL�PHDWV��FRQGLPHQWV��EHHU�DQG�ZLQH��WKH\�FDQ�EH�ELRDFFXPXODWHG�IDLUO\�HDVLO\��

7KLV� DFFXPXODWLRQ�PLJKW� RQO\� SRVH� D� WKUHDW� WR� VXOSKLWH� VHQVLWLYH� LQGLYLGXDOV� WR�ZKLFK�DOOHUJLF�UHDFWLRQV�DQG�V\PSWRPV�RI�IRRG�LQWROHUDQFH�ZRXOG�DSSHDU���GLFXOW\�EUHDWKLQJ�DQG�JDVWURLQWHVWLQDO� GLVWUHVV�� ,Q� OLJKW�RI� WKLV�sulphites could be considered potentially WR[LF��SRVLQJ�D�ULVN�WR�WKRVH�ZKR�DUH�VHQVLWLYH��RU�PD\EH�HYHQ�ZKHQ�FRQVXPHG�LQ�H[FHVVLYH�amounts.

$OWKRXJK�WKHLU�ZLGHVSUHDG�FRQVXPSWLRQ�PD\�QRW�GLUHFWO\�DHFW�WKH�PDMRULW\�RI�SHRSOH��their use may have an impact on the food they are applied to.

9LWDPLQ�%���7KLDPLQ��LV�W\SLFDOO\�SOHQWLIXO�LQ�VRPH�PHDWV��HVSHFLDOO\�SRUN��DQG�LV�NQRZQ�WR�EH�GHJUDGHG�E\�VXOSKLWHV��DOWHULQJ� LWV�WDUJHW� IRRGʌV�QXWULWLRQDO�TXDOLW\��Thankfully in WKH�86��WKH�DSSOLFDWLRQ�RI�VXOSKLWHV�WR�PHDW�LV�EDQQHG��EXW�PD\�VWLOO�EH�DSSOLHG�LOOHJDOO\�WR�prolong shelf life.

,Q� WKH�8.�DQG�(XURSH��'HOL�PHDWV�DQG�VDXVDJHV�FRQWDLQ�VXOSKLWHV��$�VLQJOH�PHDO�PD\�QRW�EH�D�ELJ�GHDO��EXW�RYHU�WLPH�D�GHFLHQF\�RI�HYHQ�RQH�YLWDPLQ�RU�PLQHUDO�FDQ�KDYH�DQ�impact.

%� 9LWDPLQV� SOD\� D� NH\� UROH� LQ�PHWDEROLVP� �� LQ� OLEHUDWLQJ� HQHUJ\� IURP� IDW�� SURWHLQ� DQG�FDUERK\GUDWHV��ZKLOVW�HQVXULQJ�KHDOWK\�IXQFWLRQ�RI�WKH�QHUYRXV�V\VWHP�DQG�PHWK\ODWLRQ����LQDPPDWLRQ��GHWR[LFDWLRQ�DQG�PRRGʈ�WKH\�DUH�SUHFLRXV��

Preservatives

37

&KHFN� ODEHOV�RQ�DQ\� IRRG�WKDW�FRPHV� LQ�D�SDFNDJH��DQG�ZKHQ�EX\LQJ�PHDWV��DVN�\RXU�butcher/supplier the sulphite content. 7KH�ZRUOG�KHDOWK�RUJDQLVDWLRQ�UHFRJQLVHV�VXOSKLWHV�WR�EH�VDIH�IRU�GDLO\�FRQVXPSWLRQ�DW�DPRXQWV�RI����PJ�NJ�ERG\�ZHLJKW�

(QVXUH�D�KHDOWK\�VSUHDG�RI�PHDW�DQG�VK�RXWVLGH�RI�GHOL�PHDWV�DQG�VDXVDJHV��DQG�ORRN�WR�source additional Thiamin (B1) from other sources such as grains and leafy greens.

BHA/BHT%XW\ODWHG� K\GUR[\WROXHQH� �%+7�� %XW\ODWHG� K\GUR[\DQLVROH� �%+$�� DUH� SKHQROLF�DQWLR[LGDQWV���WKH\�DUH�V\QWKHVLVHG��7KH\�SUHYHQW�R[LGDWLYH�GDPDJH�WR�IRRGV��VORZLQJ�WKH�DJHLQJ�SURFHVV�DQG�PDLQWDLQLQJ�DQ�DSSHDOLQJ�DSSHDUDQFH��7KH\�DUH�PRVW�ZLGHO\�XVHG�LQ�IDWV�DQG�RLOV��SUHYHQWLQJ�R[\JHQ�IURP�DOWHULQJ�WKHLU�WDVWH�DQG�WH[WXUH��

7KHUH� LV� KRZHYHU�� XQFHUWDLQW\� DV� WR�ZKHWKHU� WKHVH� DQWLR[LGDQWV� DUH� VDIH�� 7KH� OHYHO� RI�XQFHUWDLQW\� KDV� LPSOLFDWLRQV� ZKLFK� FDOO� IRU� VHULRXV� LQYHVWLJDWLRQ� EHIRUH� EHLQJ� ZLGHO\�applied to foods.

Some studies have found %+$�DQG�%+7� WR�EH�DQWL�FDUFLQRJHQLF �DQWL�FDQFHURXV��� DQG�SURYLGH� SURWHFWLRQ� IURP� IUHH� UDGLFDO� GDPDJH�� WKURXJK� LQKLELWLQJ� R[LGDWLYH� VWUHVV��One UHYLHZ�FRQFOXGHG�WKDW�QRW�RQO\�ZDV�WKHUH�QR�ULVN�RI�FDQFHU�IURP�WKH�OHYHOV�W\SLFDOO\�DSSOLHG�WR�IRRG��EXW�SURYLGH�DQ�DQWL�FDUFLQRJHQLF�DHFW�

&RQYHUVHO\�RWKHU�VWXGLHV�KDYH�QRWHG�FDUFLQRJHQLF�HHFWV��ZKLOVW�DOVR�FDXVLQJ�R[LGDWLYH�VWUHVV���WKH�RSSRVLWH�HHFW�\RX�ZRXOG�H[SHFW�IURP�DQ�$17,�R[LGDQW��

$�UHYLHZ�FRQGXFWHG�LQ������FRQFOXGHG�IURP�DOO�WKH�SXEOLVKHG�QGLQJV�LW�H[DPLQHG��WKDW�%+$�DQG�%+7�SURPRWHG� WKH�JURZWK�RI� WXPRXUV� LQ� UDWV�7KH� WXPRXUV�ZHUH� IRXQG� LQ� WKH�/LYHUV��IRUH�VWRPDFKV�DQG�FRORQV�RI�UDWV� The fore stomach might not be too applicable to XV�KXPDQV��EXW�WKH�UHVW�LV�VOLJKWO\�WURXEOLQJ��

7KHUH�LV�DOVR�FRQFHUQ�DV�WR�WKH�WR[LFLW\�RI�WKHVH�FKHPLFDOV��TR[LFLW\�RI�%+7�DQG�%+$�LV�VDLG�WR�EH�OHVV�FKDUDFWHULVWLF��EXW�RFFXUV�RQO\�DIWHU�ODUJH�GRVHV�RYHU�D�SURORQJHG�SHULRG�

&RQVLGHULQJ�WKH�GLYHUVLW\�RI�JRRGV�WKHVH�FKHPLFDOV�DUH�DGGHG�WR��RYHUFRQVXPSWLRQ�LV�D�possible risk.

,Q�DGGLWLRQ��SRWHQWLDO�LQWHUDFWLRQV�FRXOG�EH�OLNHO\��DQG�DUH�H[WUHPHO\�GLFXOW�WR�DFFRXQW�for. Potential interactions are an additional concern in disrupting endocrine (hormone) function DV�ZHOO��

38

Recent estimates have suggested that an average diet comes close to the acceptable GDLO\�LQWDNH�IRU�%+$�DQG�%+7,W�PD\�DOVR�EH�GLFXOW�WR�DFFRXQW�IRU�WKH�FRQVXPSWLRQ�RI�WKHVH�V\QWKHWLF�DQWLR[LGDQWV��,Q�IRRGV�ZKHUH�RLOV�IDWV�FRPSULVH������RI�WKH�SURGXFW��WKH�DGGLWLRQ�RI�DGGLWLYHV�LV�QRW�required to be labelled.

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• Frozen chips

• Biscuits

• Supermarket oils

• Margarine

• Butter (spreadable not pure)

• Fast food

6RPH�FRVPHWLF�DQG�SKDUPDFHXWLFDO�SURGXFWV�DOVR�FRQWDLQ�WKHVH�DQWLR[LGDQWV��

To spare the health of your cells is to ensure the optimal structure and function of your ERG\�DV�D�ZKROH��LQFOXGLQJ�WKH�KHDOWK�RI�WKH�FHOOV�LQ�\RXU�GLJHVWLYH�WUDFW��ZKLFK�FDQ�EH�VXEMHFW�WR�R[LGDWLYH�GDPDJH�

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39

40

Sodium Nitrate/Nitrite'LHWDU\�QLWUDWHV�PD\�VRXQG�IDPLOLDU���WKH\�DUH�IRXQG�LQ�DEXQGDQFH�LQ�SODQWV��ZKLFK�Dccount for 80% of our nitrate consumption.�7KH\�KDYH�QRWDEOH�KHDOWK�EHQHWV�UHODWLQJ�WR�FDUGLDF�IXQFWLRQ��YDVRGLODWDWLRQ�DQG�EORRG�SUHVVXUH��1LWUDWH�ZKLFK�IRUPV�1LWULF�2[LGH��12���IURP�EHHWURRW�KDV�HYHQ�EHHQ�VKRZQ�WR�PDUNHGO\�LQFUHDVH�H[HUFLVH�HQGXUDQFH�IURP�WKLV�HHFW�

+RZHYHU�� WKHUH� LV� FRQFHUQ� DV� WR� WKH� VDIHW\� RI� QLWUDWHV�QLWULWHV� DSSOLHG� WR� IRRGV� DV�preservatives.

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$V�ZH�DUH�ZHOO�DZDUH��SURFHVVHG�PHDW�FRQVXPSWLRQ�FDUULHV�ZLWK�LW�D�ULVN�RI�FDQFHU��7KLV�LV�ZHOO�HVWDEOLVKHG��

8QOLNH� UHG� PHDW�� WR� ZKLFK� D� VDIH� FRQVXPSWLRQ� DPRXQW� H[LVWV� ���2]�ZHHN��� QR� FOHDU�OHYHOV�DUH�NQRZQ�IRU�SURFHVVHG�PHDWV��$�UHYLHZ even implicated the consumption of any processed meat in upping gastrointestinal cancer risk.

$� NH\� GLHUHQWLDWLRQ� EHWZHHQ� IUHVK� DQG� SURFHVVHG� PHDWV� DUH� WKH� SUHVHUYDWLYHV�� 2I�particular concern is the formation of gastrointestinal cancers related to the consumption of nitrates/nitrites.

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6RGLXP�1LWUDWH��D�QDWXUDOO\�RFFXUULQJ�VDOW�DFWXDOO\�FRQYHUWV�WR�VRGLXP�1LWULWH�ZKHQ�DSSOLHG�WR�PHDW��,W�LV�QRZ�FRPPRQ�SUDFWLFH�IRU�6RGLXP�1LWULWH�WR�EH�DSSOLHG�WR�PHDW�LQVWHDG��

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$Q�DVVRFLDWLRQ�EHWZHHQ�LQJHVWHG�1LWULWHV�DQG�JDVWURLQWHVWLQDO�FDQFHUV�KDV�EHHQ�QRWHG��1LWULWHV�ZKHQ�LQJHVWHG�DUH�WKRXJKW�WR�SRRUO\�LQWHUDFW�ZLWK�RWKHU�FRPSRXQGV��SURGXFLQJ�&DUFLQRJHQLF�1�QLWURVR�FRPSRXQGV��126���

,QWHUHVWLQJO\��9LWDPLQ�&�KDV�EHHQ�XVHG�WR�SUHYHQW�WKH�IRUPDWLRQ�RI�126��DQG�LV�DGGHG�WR�cured and processed meats.

A study used vitamin C to regulate the formation of NOS.�,QWHUHVWLQJO\��WKH�SUHVHQFH�RI�IDW��IRXQG�D�SOHQW\�LQ�SURFHVVHG�PHDWV��SURPRWHG�WKH�SURGXFWLRQ�RI�126��:KHUHDV�ZLWKRXW�IDW��126�SURGXFWLRQ�ZDV�LQKLELWHG��

41

GMO’s

7KHUHIRUH�WKH�SUHVHQFH�RI�RWKHU�FRPSRXQGV�DORQJVLGH�1LWULWHV�LQ�IRRG��VXFK�DV�DQWLR[LGDQWV�IRXQG�LQ�SODQWV�FRXOG�VWURQJO\�LQXHQFH�WKH�ZD\�1LWULWHV�DUH�SURFHVVHG�LQ�WKH�ERG\��7KLV�FRXOG� H[SODLQ� WKH� KHDOWK� GLHUHQFHV� VHHQ� LQ� WKH� FRQVXPSWLRQ� RI� 1LWUDWH�1LWULWHV� IURP�plants and those from processed meats.

,I�WKLV�LV�WKH�FDVH��LW�KLJKOLJKWV�WKH�LQWULFDWH�QXDQFHV�RI�IRRG�SUHVHUYDWLRQ��IRRG�WUHDWPHQW�DQG� PDQXIDFWXUH�� ,W� HYHQ� KLJKOLJKWV� WKH� FRPSOH[LW\� RI� LVRODWLQJ� VXSSRVHGO\� KHDOWK\��naturally occurring compounds and applying them to other foods. It could be that the LQWHUDFWLRQ�EHWZHHQ�WKH�SUHVHUYDWLYH�DQG�WKH�IRRG�LW�LV�DSSOLHG�WR�PLJKW�H[SODLQ�VRPH�RI�the negative outcomes.

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It is safe to say that this is a poorly understood and controversial topic. Many of us don’t OLNH�WKH�LGHD�RI�RXU�IRRG�EHLQJ�PHGGOHG�ZLWK��ZKHUHDV�RWKHUV�DUH�LQWULJXHG�E\�WKH�LGHD�RI�nutritionally enhanced foods.

42

7KH�FURVVRYHU�EHWZHHQ�SODQWV��WKHLU�JHQHV��HQYLURQPHQWDO�VWUHVVRUV� �ZKLFK� DOWHU� JHQH� H[SUHVVLRQ��� DQG� KXPDQ�JHQHV�DUH�LQWHUDFWLRQV�VR�LQWULFDWH��WKH\�DUH�EHVW�OHIW�LQ�the hands of the natural order.

,QYDVLYH�HQJLQHHULQJ�RI�IRRGV�LV�IDLUO\�QRYHO��,WV�XQGHUVWDQGLQJ�LV�VWLOO�LQ�LWV�LQIDQF\�ZKLOVW�LWV� SUDFWLFH� LV� GLVWXUELQJO\� ZLGHVSUHDG�� 7KH� QXPEHU� RI� FRXQWULHV� ZRUOGZLGH� XVLQJ� RU�JURZLQJ�JHQHWLFDOO\�HQJLQHHUHG�VHHGV�LV�DVWRXQGLQJ��86��$UJHQWLQD��%UD]LO�DQG�,QGLD�DUH�D�IHZ��

7KH�UHVSRQVLELOLW\�OLHV�ZLWK�WKH�FRPSDQLHV�XVLQJ�WKHVH�WHFKQRORJLHV�WR�HQVXUH�WKH\�DUH�completely safe for long term human consumption and environmental preservation.

7R�GDWH��IHZ�VWXGLHV�KDYH�EHHQ�FRQGXFWHG�RQ�KXPDQV��ZRXOG�WKDW�HYHQ�EH�HWKLFDO���DQG�YHU\�IHZ�ORQJ�WHUP�VWXGLHV�H[LVW�LQ�DQLPDOV�WR�IXOO\�YLQGLFDWH�SXEOLF�FRQFHUQ��

We are talking about our food source here. This is a big deal. We hold an intimate relationship ZLWK�RXU�IRRG���LW�LV�WKH�YHU\�HVVHQFH�RI�OLIH��DQG�LWV�TXDOLW\�LV�LQQLWHO\�LPSRUWDQW��,W�LV�QRW�WR�EH�IXFNHG�ZLWK�ZLWKRXW�JRRG�UHDVRQ��

:H�KDYH�D�ULJKW�WR�VNHSWLFLVP�ZKHQ�LW�FRPHV�WR�SURWHFWLQJ�WKH�YHU\�WKLQJ�WKDW�HQDEOHV�XV�WR�VXVWDLQ� OLIH��0D\EH�RQH�GD\�ZKHQ�ZHOO�GHVLJQHG�� LQGHSHQGHQW�� ORQJ�WHUP�VWXGLHV�RQ�KXPDQV�KDYH�EHHQ�FRQGXFWHG�FDQ�ZH�SHUPLW�*02ʌV�LQWR�RXU�IRRG�V\VWHP��

$W�SUHVHQW��WKHUH�H[LVWV�WRR�VWURQJ�FRQLFW�RI�LQWHUHVW��PRVWO\�LQ�WKH�SXUVXLW�RI�DQ�DWWUDFWLYH�EDODQFH�VKHHW�IRU�ELRWHFK�FRPSDQ\�V���QDPHO\�0RQVDQWR��

2QH�RI�0RQVDQWRʌV�FXUUHQW�WHFKQRORJLHV�RQ�WKH�PDUNHW�LV�*O\SKRVDWH��ZKLFK�LV�D�.QRZQ�Carcinogen. Why this product is still sold is beyond my comprehension.

Tyrants like Monsanto have abused their technology. Thats not to say that others cant eventually get it right.

7KH�LQWHUDFWLRQ�EHWZHHQ�JHQHV�DQG�WKHLU�HQYLURQPHQW�LV�D�FRPSOH[�PDWUL[�RI�LQWHUDFWLRQV�ZKLFK�FDQ�EH�H[WUHPHO\�GLFXOW�WR�SLQSRLQW��

43

,I� ZH� ZLOO� HYHU� XQGHUVWDQG� WKLV� OHYHO� RI� FRPSOH[LW\� WR� WKH�SRLQW�RI�EHLQJ�DEOH�WR�LQYDVLYHO\�PDQLSXODWH�LW��LV�GHEDWDEOH��

,Q�WKH�VDPH�ZD\�WKDW�DQ�DODUPLQJ�PDMRULW\�RI�SKDUPDFHXWLFDOV�KDYH�KLGGHQ�VLGH�HHFWV��WKH�VDPH�FDVH�FRXOG�EH�PDGH�IRU�*02ʌV�� 7KH� SDWKZD\V� E\� ZKLFK� ZH� XQGHUVWDQG� JHQHV� WR�RSHUDWH�PD\�EH�IDU�PRUH�FRPSOH[�WKDQ�ZH�XQGHUVWDQG��

:H�LQWHUSUHW�DFWLRQV�RI�JHQHV�LQ�D�OLQHDU�IDVKLRQ���D�SDWKZD\��7KH� EHKDYLRXU� RI� JHQHV� FRXOG� EH� IDU� PRUH� FRPSOH[� WKDQ�WKDW�� LQWHUDFWLQJ� LQ� D� QRQ� OLQHDU� IDVKLRQ�� LQ� DOO� GLUHFWLRQV��7DPSHULQJ�ZLWK�RQH�JHQH�ZKLFK�ZH�DVVXPH�UHVXOWV�LQ�D�JLYHQ�RXWFRPH�FRXOG�SURGXFH�D�FRPSOHWHO\�QRYHO�VLGH�HHFW��7KLV�PD\�EH�VHHQ�LQ�WKH�SURGXFWLRQ�RI�QRYHO�SURWHLQV��ZKLFK�DUH�coded by genes.

,P� QRW� FRPSOHWHO\� FRQGHPQLQJ� *02ʌV� IRU� HWHUQLW\�� EXW�KLJKOLJKWLQJ� WKH� FXUUHQW� EXJV� WKDW� PD\� H[LVW�� ZKLFK� DUH�apparent from present engineering.

*02� FURSV� DUH� HQJLQHHUHG� WR� EH� ʋURXQGXS� UHVLVWDQWʌ� ��UHVLVWDQW� WR� WKH�KHUELFLGDO�HHFWV�RI�*O\SKRVDWH�� URXQGXSV�main ingredient. This is done to spare the life of the crops ZKLOVW� NLOOLQJ� R� DQ\� FRPSHWLQJ�ZHHGV��%XW�� WKLV� KDG�EUHG�KHUELFLGH� UHVLVWDQW� VXSHU� ZHHGV� QHFHVVLWDWLQJ� ODUJHU�applications of glyphosate.

'DWD� KDV� VKRZQ� WKDW� D� FRQVLGHUDEOH� DPRXQW� RI� UHVLGXH�can remain after spraying in GMO soybeans resistant to Glyphosate. This is problematic as a great deal can go on to remain in our food and that of our animals.

6R\EHDQV�� DQG� RWKHU� FURSV� OLNH� 0DL]H� DUH� HQJLQHHUHG� WR�EH� UHVLVWDQW� WR� JO\SKRVDWH�� LQ� DGGLWLRQ� WR� H[SUHVVLQJ� DQ�LQVHFWLFLGDO�WR[LQ��%7�WR[LQ��7KHVH�DUH�QDWLYHO\�SURGXFHG�IURP�%DFLOOXV�WKXULQJLHQVLV��D�VWUDLQ�RI�EDFWHULD�IRXQG�LQ�WKH�VRLO��

%W� WR[LQ� LV� D� SUREOHP� RQ� LWV� RZQ� �� %7� WR[LQ� H[SUHVVHG� LQ�PRGLHG�SODQWV�GLHUV�IURP�WKDW�RI�WKHLU�QDWLYH�RULJLQ�LQ�VRLO��and can therefore evade degradation to remain in foods and feeds. 7KLV� LV� VRPHWKLQJ� \RX�GRQW�ZDQW� WR� EH� GULQNLQJ� LQ�\RXU�VR\�PLON��FRQVLGHULQJ�SRWHQWLDO�FRQFHUQV�RI�WR[LFLW\��

6R\� EHDQV� DOVR� FRQWDLQ� SURWHDVH� LQKLELWRUV� ZKLFK� FRXOG�GHOD\� WKH� GHJUDGDWLRQ� RI� %7� WR[LQ� LQ� GLJHVWLRQ�� LQFUHDVLQJ�WKHLU�WR[LFLW\�XS�WR����IROG� 7KLV�LV�D�SHUIHFW�H[DPSOH�RI�WKH�FRPSOH[LWLHV�WKDW�H[LVW�EHWZHHQ�D�IRRG�DQG�LWV�PRGLFDWLRQ���

44

%W�WR[LQ�KDV�EHHQ�LGHQWLHG�WR�LQFUHDVH�WKH�VHYHULW\�RI�LPPXQH�UHDFWLRQV� ZKHQ� DQ� DOOHUJHQLF� IRRG� LV� HDWHQ�� Not ideal as soybeans are typically allergenic to a large amount of people.

,PPXQH�V\VWHP�UHVSRQVHV�FDQ�DHFW�\RXU�KHDOWK�LQ�DGYHUVH�ZD\V��HVSHFLDOO\�ZKHQ�RQJRLQJ��7KHVH�DUH�W\SLFDOO\�SLFNHG�XS�in the GI tract as ~ 80% of your immune system resides there. $JJUDYDWLRQV�WKURXJK�DOOHUJHQLF�IRRGV��DQG�QRYHO�FKHPLFDOV�can lead to the development of autoimmune diseases such DV�&HOLDF�GLVHDVH��UHQGHULQJ�WKH�GLJHVWLYH�V\VWHP�KRSHOHVV�DW�processing gluten.

7R�DGG�IXHO�WR�WKH�UH��Glyphosate residues could act as an HQYLURQPHQWDO�VWUHVVRU�RQ�%7�WR[LQ��LQFUHDVLQJ�WKH�SRWHQWLDO�WR[LFLW\��<HW�DQRWKHU�XQH[SHFWHG�LQWHUDFWLRQ��

$V� ,� KDYH�PHQWLRQHG� LQ� WKH� SHVWLFLGHV� VHFWLRQ�� *O\SKRVDWH�KDV�EHHQ�VKRZQ� WR�GLVWXUE� WKH�GHOLFDWH�EDODQFH� WKDW�H[LVWV�ZLWKLQ� WKH� PLFURELRPH� ,Q� FRZV�� *O\SKRVDWH� LQKLELWHG� WKH�UHJXODWRU\�HHFW�RQ�WKH�EHQHFLDO�EDFWHULD�(QWHURFRFFXV�VSS�RQ�&ORVWULGLXP�ERWXOLQXP��D�SDWKRJHQLF�EDFWHULD��

Pathogenic strains of bacteria tend to be more resistant to *O\SKRVDWH��ZKHUHDV�EHQHFLDO�EDFWHULD�DUH�VHQVLWLYH�WR�HYHQ�the smallest concentrations of Glyphosate. This interaction could produce dysbiosis initiating a cascade of digestive and health complications.

,I�WKLV�HHFW�KDV�EHHQ�QRWHG�LQ�WKH�PLFURELRPHV�RI�DQLPDOV��LW�LVQW�RXWUDJHRXV�WR�FRQFHLYH�RI�WKH�VDPH�HHFW�RQ�KXPDQV��,VQW� WKDW� ZK\� ZH� WHVW� DQLPDOV� UVW"� +XPDQ� VWXGLHV� DUH�WKHUHIRUH�QHHGHG�WR�FRQUP�WKLV�LQVLGLRXV�VXVSLFLRQ��

$V�\RX�NQRZ�E\�QRZ��DQ�DODUPLQJ�DPRXQW�RI�RXU�FRQVWLWXWLRQ�LV�EDFWHULDO��,Q�IDFW��up to 90% of our cells aren't human at DOO�� UDWKHU�EDFWHULDO� Our bacteria are the concierges of our ERGLHV��OLYLQJ�LQ�WKH�*,�WUDFW��7KH\�SURYLGH�PHWDEROLF�VHUYLFHV�WR� WKH� LPPXQH� V\VWHP�� HQGRFULQH� V\VWHP� DQG� QHXURORJLFDO�V\VWHPV��DQG�DW�WKH�URRW�RI�LW�DOO�UHJXODWH�RXU�GLJHVWLYH�V\VWHP��7KHLU�ZHOIDUH�VWURQJO\�GHWHUPLQHV�RXUV�

Alterations in our unique gut microbiome’s composition can KDYH�SDWKRJHQLF�DQG�GHOHWHULRXV�HHFWV�RQ�RXU�KHDOWK��

45

Part 3

Practices That Improve Digestive health

46

1RZ�\RX�KDYH�DQ�LGHD�RI�KRZ�WKH�GLJHVWLYH�SURFHVV�ZRUNV��KRZ�LPSRUWDQW�WKH�H[WUDFWLRQ�DQG�DEVRUSWLRQ�RI�QXWULHQWV�LV��DQG�WKH�WKLQJV�WKDW�FDQ�KLMDFN�WKLV�SURFHVV��ZH�FDQ�IRFXV�RQ�KRZ�WR�RSWLPLVH�LW��

:KHQ�ZH�HDW� LQ� D�ZD\� WKDW� VXSSRUWV� VWUHDPOLQHG�GLJHVWLRQ�� ZH� DUH� DOORZLQJ� RXU� ERGLHV� WR� GHSRVLW�valuable nutrients used for structural and functional SXUSRVHV�WKURXJKRXW��VXSSRUWLQJ�RSWLPDO�KHDOWK��

7KH�GLJHVWLYH�GDQFH�GRHVQW� MXVW�GHSHQG�RQ�ZKDW�ZH�HDW��KRZ�PXFK�RU�HYHQ�ZKHQ��EXW�KRZ�ZH�HDW��7KH�ZD\�ZH� HDW� LV�ZRUNHG� LQWR� KRZ�ZH� OLYH�� 2XU�habits constitute our day to day lives. They run the VKRZ��DQG�\RXU�KDELWV�ZLOO�GHWHUPLQH�KRZ�ZHOO�\RX�utilise the food your body receives. Eating good IRRG�LV�RQH�WKLQJ��KRZ�\RXU�ERG\�XVHV�LW�LV�DQRWKHU��

7KLV�VHFWLRQ�RI�WKH�ERRN�ZLOO�EH�IRFXVHG�RQ�SUDFWLFHV�WKDW� RSWLPLVH� KRZ� RXU� ERGLHV� XVH� WKH� IRRGV� ZH�LQJHVW�� 7KLV� LV� VR� ZH� FDQ� KDUQHVV� WKH� SUHFLRXV�QXWULHQWV�ZH�QHHG�WR�UHVWRUH�DQG�PDLQWDLQ�YLEUDQW�health.

47

Fasting

7KLV�ZRXOGQW� W\SLFDOO\�EH�WKH�UVW�FKRLFH�RQ�PDQ\�SHRSOHV� OLVW��7KH� LGHD�RI�VNLSSLQJ�D�PHDO�FDQ�EH�TXLWH�VWUDQJH��RU�HYHQ�VFDU\�IRU�VRPH��%HFDXVH�ZH�DUH�KDELWXDOO\�XVHG�WR�FRQVXPLQJ��RQ�DYHUDJH���PHDOV�D�GD\��WKLV�FDQ�UDWWOH�WKH�GDLO\�ULWXDO��)DVWLQJ�UHTXLUHV�WKDW�ZH�DOWHU�RXU�KDELWV��ZKLFK�LV�ZK\�LW�LV�VRPHWLPHV�PHW�ZLWK�UHVLVWDQFH��

+RZ�WR�FKDQJH�\RXU�KDELWV

The concept of forgoing a chance to take on sustenance seems counterintuitive. We are FRQGLWLRQHG�WR�HDW�ZLWKLQ�D�FHUWDLQ�PRGHO�a���PHDOV�D�GD\���VQDFNV��2XU�ERGLHV�KDYH�EHFRPH�XVHG�WR�WKLV�SDWWHUQ�DQG�VR�KDYH�FRPH�WR�H[SHFW�WKLV�URXWLQH��:KHQ�ZH�GR�VNLS�D�PHDO��ZH�FDQ�JHW�WLUHG��KXQJU\�DQG�VRPHWLPHV�PRRG\��

,I�ZH�DUH�WR�IDVW��ZH�QHHG�WR�SUHSDUH�RXUVHOYHV�PHQWDOO\�DQG�QXWULWLRQDOO\�LQ�RUGHU�WR�GR�VR��%HIRUH�ZH�JHW�LQWR�WKH�GHWDLOV��OHWV�VHH�ZK\�\RX�ZRXOG�ZDQW�WR�IDVW��

:KHQ�ZH�WDNH�LQ�IRRG��RXU�ERG\�KDV�WR�VKLIW�LWV�SULRULWLHV��:KHQHYHU�ZH�WDNH�LQ�IRUHLJQ�PDWWHU��RXU�LPPXQH�V\VWHP�DOVR�KDV�WR�VFUHHQ�ZKDW�LV�FRPLQJ�LQ��7KLV�DOO�UHTXLUHV�HQHUJ\��:KHQ�ZH�RYHUHDW��RU�RXU�GLJHVWLRQ�EHFRPHV�ERJJHG�GRZQ��HDWLQJ�VHYHUDO�PHDOV�WKURXJKRXW�WKH�GD\�PD\�QRW�JLYH�WKH�GLJHVWLYH�V\VWHP�WKH�EUHDN�LW�QHHGV�WR�PDLQWDLQ�LWV�HFLHQF\��

,I�ZH�ORRN�DW�WKH�JUDQG�VFKHPH�RI�KRZ�ORQJ�KXPDQV�KDYH�EHHQ�OLYLQJ�DQG�WKHUHE\�HDWLQJ��LW�LV�RQO\�LQ�WKH�DGYHQW�RI�PRGHUQ�DJULFXOWXUH�WKDW�ZH�ZHUH�DEOH�WR�VWRFNSLOH�IRRG�WR�DFFHVV�LW�RQ�GHPDQG��7KLV�PHDQV�WKDW�EHIRUH�WKHQ��RXU�DQFHVWRUV�PD\�KDYH�KDG�WR�IRUHJR�D�PHDO�RU�WZR�HYHU\�VR�RIWHQ��

:KDW�VHHPV�WR�XV�QRZ�OLNH�D�KDUVK�UHDOLW\��PD\�KDYH�DFWXDOO\�EHHQ�TXLWH�IRUWXLWRXV��+HUHʌV�ZK\��

7KH�PRPHQW�\RX�VWDUW�HDWLQJ��\RXU�IRRG�HPEDUNV�RQ�D�GLJHVWLYH�MRXUQH\��7KH�SDVVDJH�RI�\RXU�ODWHVW�PHDO�WDNHV�EHWZHHQ�����KRXUV�WR�GLJHVW�EHIRUH�\RX�WKHQ�HQWHU�LQWR�D�IDVWHG�state.

:KDW�JRHV�RQ�EHKLQG�WKH�VFHQHV�ZKHQ�\RX�DUH�GLJHVWLQJ�IRRG�YV�IDVWLQJ�LV�D�YHU\�GLHUHQW�VWRU\��:KHQ� \RX� DUH� LQ� D� IDVWHG� VWDWH� �� \RX� KDYHQW� HDWHQ� IRU� !� �� KRXUV�� JHQHV� WKDW�FRUUHVSRQG�WR�ORQJHYLW\�EHJLQ�WR�EHFRPH�DFWLYH��7KLV�UHVSRQVH�LV�D�IRUP�RI�VWUHVV��VLPLODU�WR�WKDW�RI�H[HUFLVH�WKDW�EHJLQV�WR�VKLIW�RXU�SK\VLRORJ\���PHWDEROLVP��PLWRFKRQGULDO�HQHUJ\��and immune system up a notch.

Not only this but our LQVXOLQ�VHQVLWLYLW\� LQFUHDVHV��R[LGDWLYH�VWUHVV��DJHLQJ��GHFUHDVHV��DQG�ZH�EXUQ�IDW�PRUH�HFLHQWO\��

Even more fascinating is that a shift in our microbiome occurs after time restricted feeding. $�JDS�LQ�IHHGLQJ�WLPH�FDQ�SURPRWH�D�PRUH�IDYRXUDEOH�EDODQFH�EHWZHHQ�PLFUR�RUJDQLVPV�ZLWKLQ�\RXU�JXW��

48

(YLGHQFH�VKRZV�WKDW�ZKHQ�ZH�DOWHU�RXU�IRRG�LQWDNH��ZLWK�SURWHLQ�DQG�EUH�LQ�SDUWLFXODU��the structure and function of our microbiome changes rapidly.�:LWK�WKLV�VKLIW��EDFWHULDO�EHKDYLRXU� FKDQJHV�� DOWHULQJ� WKH� UHJXODWLRQ� RI� LQDPPDWLRQ� DQG� YDULRXV� PHWDEROLF�SDWKZD\V�

$V�\RX�DUH�ZHOO� DZDUH�E\�QRZ��D�EDODQFHG�JXW�RUD� LV�HVVHQWLDO� WR� WKH�H[WUDFWLRQ�DQG�DVVLPLODWLRQ�RI�QXWULHQWV��$V�ZHOO�DV�\RXU�LPPXQLW\��VOHHS��HQHUJ\��PRRG�DQG�IRFXV��

7KHUH�DUH�PDQ\�GLHUHQW�ZD\V�WR�IDVW��7KH\�DOO�UDQJH�LQ�WKHLU�HHFWLYHQHVV�DQG�FRQWLQXLW\��One of the best approaches is thought to be skipping breakfast and eating your meals ZLWKLQ�D�ZLQGRZ�RI�QR�PRUH�WKDQ���KRXUV��7KDWV�WR�VD\�\RX�HDW�WZR�WR�WKUHH�PHDOV�D�GD\�IURP���$0����30��

This is the least demanding and requires minimal preparation mentally and nutritionally. <RX�PD\�KDYH�WR�DOWHU�\RXU�HDWLQJ�KDELWV��EXW�QRW�GUDVWLFDOO\��

Food Combining

1RW�DOO�IRRGV�DUH�FUHDWHG�HTXDO��7KH\�YDU\�LQ�QXWULWLRQDO�FRPSRVLWLRQ�DQG�ZLOO�HOLFLW�GLHUHQW�UHVSRQVHV�LQ�WKH�ERG\�ZKHQ�FRQVXPHG��

6RPH�IRRGV�FRPELQH�EHWWHU�WKDQ�RWKHUV��RHULQJ�D�V\QHUJ\�LQ�QXWULWLRQ��GLJHVWLELOLW\�DQG�taste.

$V�HDFK�IRRG�LV�XQLTXH��WKH\�UHTXLUH�WKHLU�RZQ�EOHQG�RI�GLJHVWLYH�HQ]\PHV�LQ�RUGHU�WR�EH�EURNHQ�GRZQ�

(YHQ�IRRGV�WKDW�VKDUH�D�VLPLODU�PDFURQXWULHQW�FRPSRVLWLRQ��VD\�WKH�FDUERK\GUDWH�IURP�D�SRWDWR��ZLOO� UHTXLUH�D�GLHUHQW�GLJHVWLYH�HQYLURQPHQW�IURP�WKDW�RI�D�SDUVQLS��DQRWKHU�starchy root vegetable.

6RPH�SHRSOH�ZLOO�KDYH�VWURQJHU�GLJHVWLYH�UH�WKDQ�RWKHUV��)RRG�FRPELQLQJ�LV�QHFHVVDU\�ZKHQ�\RXU�GLJHVWLRQ�LV�ZHDNHU��DQG�DOORZV�WKH�GLJHVWLYH�V\VWHP�WR�HHFWLYHO\�EUHDNGRZQ��DEVRUE�� DVVLPLODWH� DQG� HOLPLQDWH� \RXU� IRRG�� 7KH� HFLHQF\� RI� WKLV� SURFHVV� ZLOO� DOORZ�adequate nutrition from each meal.

:H�GHSHQG�RQ�WKH�DFWLRQ�RI�RXU�GLJHVWLYH�HQ]\PHV�WR�HQVXUH�ZH�H[WUDFW�DQG�WDNH�LQ�WKH�QXWULHQWV�DYDLODEOH�WR�XV��6R��LI�ZH�ZDQW�WR�PD[LPLVH�WKH�OHYHO�HDFK�PHDO�QRXULVKHV�XV��ZH�VKRXOG�HDW�ZLWK�RXU�HQ]\PHV�LQ�PLQG��

<RXU�GLJHVWLYH�HQ]\PHV�PDNH�XS�WKH�FKHPLFDO�FRPSRQHQW�RI�GLJHVWLRQ��DQG�YDU\�EDVHG�RQ�IRRG�JURXSV��DQG�VSHFLF�IRRGV��

A large meal consisting of all 3 macronutrients in multiple forms is a tall order for most GLJHVWLYH� V\VWHPV�� )RRGV� FRQWDLQ� LQIRUPDWLRQ�� OLNH� D� EDUFRGH�ZKLFK� DFWLYDWHV� D� VHW� RI�LQVWUXFWLRQV�RQ�KRZ�WR�GHDO�ZLWK�WKHP�XSRQ�LQJHVWLRQ��

(DWLQJ�PDQ\�GLHUHQW�IRRGV�DW�RQFH�FDQ�EH�D�ORW�RI�LQIRUPDWLRQ�IRU�WKH�GLJHVWLYH�V\VWHP�WR�LQWHUSUHW��DQG�ZLOO�RIWHQ�VWUXJJOH�WR�SURFHVV�LW�DOO�DW�RQFH��7KH�GLJHVWLYH�V\VWHP�FDQ�

49

VWUXJJOH�WR�SURGXFH�D�EURDG�VSHFWUXP�RI� IRRG�VSHFLF�VHFUHWLRQV�VLPXOWDQHRXVO\��7KLV�VORZV�WKH�WUDQVLW�WLPH�RI�GLJHVWLRQ��ZKLFK�OHDYHV�RXU�IRRG�VXEMHFW�WR�EDFWHULDO�IHUPHQWDWLRQ�DQG�ZH�PLVV�RXW�RQ�WKH�FKDQFH�WR�WDNH�LQ�RXU�SUHFLRXV�QXWULHQWV��

:KHQ�ZH�DUH�DGHTXDWHO\�QRXULVKHG��ZH�OLYH�HQHUJLVHG��KDSS\��FUHDWLYH��PRWLYDWHG��VRFLDO��DQG�IXOOOLQJ�MRXUQH\V�

7R�KDUQHVV�RSWLPDO�QXWULWLRQ�IURP�HDFK�PHDO��ZH�QHHG�WR�EULQJ�RUGHU�WR�WKH�ZD\�ZH�HDW��

7KH�ZD\�ZH�HDW�FRQVLVWV�RI�WKH�

• order

• combination

• amount

7KHVH�IDFWRUV�LQXHQFH�KRZ�RXU�IRRG�LV�GLJHVWHG�DQG�KRZ�ZHOO�QRXULVKHG�ZH�DUH�DIWHUZDUGV��

Order)UXLWV�DQG�RWKHU�VZHHW�IRRGV�GRQW�WHQG�WR�PL[�ZHOO�ZLWK�SURWHLQV�DQG�VWDUFKHV��DQG�RHU�QR� V\QHUJ\�ZLWK� JUHHQV�� )UXLWV� GHPDQG� D� ORW� RI� DWWHQWLRQ� IURP� WKH� GLJHVWLYH� SURFHVV��DQG�FDQ�XVH�XS�WKHVH�UHVRXUFHV��UHQGHULQJ�WKH�GLJHVWLRQ�RI�RWKHU�IRRGV�LQFRPSOHWH�DQG�subject to fermentation. This results in the nasty symptoms of digestive upset.

'HVHUW� LV�D�FRPPRQ�SUDFWLFH� LQ�PDQ\�FXOWXUHV��EXW�PD\�EH�DQ�XSVHWWLQJ�RQH�IRU�VRPH�SHRSOH��$GGLQJ�IUXLW�RQ�WRS�RI�D�PHDO�ZLOO�VWUHVV�WKH�GLJHVWLYH�FDSDFLW\�OHDGLQJ�WR�LPSURSHU�QXWULHQW�H[WUDFWLRQ��

8VH�IUXLWV�DV�D�VWDQG�DORQH�PHDO�RU�VQDFN��RU�HDW�WKHP�ZHOO�EHIRUH�D�PDLQ�PHDO�

3URWHLQ�LV�EHVW�HDWHQ�EHIRUH�DQ\�RWKHU�PDFURQXWULHQWV��3URWHLQ�LV�QRWRULRXVO\�KDUG�WR�GLJHVW��HVSHFLDOO\�DQLPDO�SURWHLQ��7KHLU�EUHDNGRZQ�UHTXLUHV�D�JUHDW�GHDO�RI�3HSVLQ��VWRPDFK�DFLG���and eating them after other food groups often results in poor digestion.

6LQFH�SURWHLQ�EUHDNGRZQ�UHTXLUHV�KLJKO\�DFLGLF�FRQGLWLRQV��FRPELQLQJ�LW�ZLWK�VWDUFK�LV�QRW�VXFK�DV�JRRG�LGHD��%\�FRQWUDVW��VWDUFK�UHTXLUHV�D�PRUH�DONDOLQH�VHWWLQJ�WR�EH�EURNHQ�GRZQ��$�FRPSHWLWLYH�GLJHVWLYH�HQYLURQPHQW�LV�FRXQWHU�SURGXFWLYH��HHFWLYHO\�H[WLQJXLVKLQJ�WKH�GLJHVWLYH�UH��<RX�NQRZ�ZKDW�WKDW�PHDQV��%ORDWLQJ��JDV��LQGLJHVWLRQ��DQG�SV\FKRORJLFDO�discomfort.

,I� WKLV� KDSSHQV� UHJXODUO\� WKHQ� \RX� ULVN� SRRU� QXWULHQW� DVVLPLODWLRQ��PDOQXWULWLRQ� DQG� D�disordered microbiome.

6LQFH�HDWLQJ�SURWHLQ�DORQH�PDNHV�IRU�D�EODQG�DQG�XQVDWLVI\LQJ�PHDO��LW�LV�EHVW�SDLUHG�ZLWK�VRPHWKLQJ�WDVW\��QXWULWLRXV�DQG�FRPSOLPHQWDU\��

50

Combinations,Q�RUGHU�WR�HQMR\�RXU�PHDOV�DQG�JHW�WKH�PRVW�RXW�RI�WKHP�QXWULWLRQDOO\��ZH�FDQ�FRPELQH�FHUWDLQ�IRRGV��7UDGLWLRQDOO\��WKH�VLPSOHVW�IRRGV�KDYH�DOZD\V�VXSSRUWHG�WKH�EHVW�GLJHVWLRQ��HVSHFLDOO\�IRU�WKRVH�ZLWK�D�ZHDNHU�GLJHVWLYH�UH���

6LQFH� VWDUFK� DQG� 3URWHLQ� GRQW� FRPELQH�ZHOO�� WKH\� QHHG� WR� EH� SDLUHG�ZLWK� RWKHU� IRRG�groups for optimal digestion.

Leafy greens are very complimentary to the digestion of proteins. Since greens require IDU�OHVV�3HSVLQ�LQ�GLJHVWLRQ��SOHQW\�LV�DYDLODEOH�IRU�WKH�EUHDNGRZQ�RI�SURWHLQV��$V�ZHOO�DV�RHULQJ�D�OLJKW��SDODWDEOH�DGGLWLRQ�WR�PHDWV��JUHHQV�DOVR�RHU�D�IXQFWLRQDO�DGYDQWDJH��

*UHHQV�DUH�QRWRULRXVO\�EHQHFLDO� IRU�WKH� OLYHU��ZKLFK�KDSSHQV�WR�EH�ZKHUH�D�GHJUHH�RI�SURWHLQ�PHWDEROLVP�JRHV�GRZQ��/HDI\�JUHHQV��VXFK�DV�NDOH��ZDWHUFUHVV�DQG�SDUVOH\�DUH�ULFK�VRXUFHV�RI�9LWDPLQ�$��ZKLFK�LV�HVVHQWLDO�IRU�WKH�HFLHQW�XVH�RI�SURWHLQ�LQ�WKH�ERG\��7KLV�SURFHVV�DOORZV�XV�WR�JHW�PRUH�EDQJ�IRU�RXU�QXWULWLRQDO�EXFN��

$�PHDO�ULFK�LQ�DQLPDO�SURWHLQ�WHQGV�WR�EH�KLJK�LQ�VDWXUDWHG�IDW��GHSHQGLQJ�RQ�WKH�FXW�RI�PHDW��0HDW�LV�QRWRULRXVO\�WRXJK�WR�GLJHVW��HYHQ�PRUH�VR�LQ�WKH�SUHVHQFH�RI��H[FHVV��IDW��:KHQ�FRRNHG�LQ�RLOV��WKH�PHDW�SLFNV�XS�H[WUD�IDW�DQG�WKHUHIRUH�KLQGHUV�GLJHVWLRQ��

$OWKRXJK�QRW�D�IULHQGO\�FRPELQDWLRQ�ZLWK�SURWHLQ��VWDUFK�LV�UHDGLO\�GLJHVWHG�LQ�WKH�SUHVHQFH�RI� JUHHQV�� IDWV�� RLOV� DQG�QRQ� VWDUFK\� YHJ��+RZHYHU�� HDWLQJ� WZR� IRUPV�RI� VWDUFK� LQ� RQH�PHDO�KLQGHUV�GLJHVWLYH�HFLHQF\�DV�WKH\�RIWHQ�UHTXLUH�D�GLHUHQW�GLJHVWLYH�HQYLURQPHQW��6R��HDWLQJ�D�PHDO�FRQWDLQLQJ�VZHHW�SRWDWR�DQG�SDUVQLS�PD\�GDPSHQ�WKH�GLJHVWLYH�UH��6XEVWLWXWLQJ�RQH�RI�WKHVH�IRU�D�VTXDVK��RU�JUHHQV�ZRXOG�EH�DGYDQWDJHRXV��

<RX�PD\�EH�UHOLHYHG�WR�KHDU�WKDW�IDWV�DUH�VDIH�ZLWK�VWDUFKHV��7KH\�EULQJ�QR�LQKLELWLRQ�WR�WKH�GLJHVWLYH�SURFHVV�� VR�\RX�FDQ�VWLOO� HQMR\� VRPH�EUHDG�DQG�EXWWHU�ZLWK�QR�GLJHVWLYH�consequences.

+LJK�SURWHLQ�IDWV�VXFK�DV�FKHHVH��\RJKXUW��QXWV�DQG�VHHGV�DUH�ZHOO�SDLUHG�ZLWK�JUHHQV�DQG�QRQ�VWDUFK\�YHJ��$�GHFHQW�VDODG�ZLOO�RIWHQ�EH�VHUHQDGHG�LQ�D�GHOLFLRXV�FKHHVH�VXFK�DV�SDUPHVDQ�DQG�EXONHG�RXW�ZLWK�QXWV�DQG�VHHGV��7KLV�LV�D�ZLQQLQJ�FRPER��

$GGLWLRQDOO\��WKHVH�KLJK�SURWHLQ�IDWV�RHU�V\QHUJ\�ZLWK�VRXU�IUXLWV��VXFK�DV�VWUDZEHUULHV��DSSOHV��JUDSHIUXLW�DQG�OHPRQ��$�GHDU�GHVHUW�WKDW�PRVW�SHRSOH�NQRZ�DQG�ORYH�LV�VWUDZEHUULHV�DQG�FUHDP��7KH�DFLG�LQ�VRXU�IUXLWV�DFWXDOO\�IDFLOLWDWHV�WKH�GLJHVWLRQ�RI�IDWV��DQG�FDQ�HYHQ�DVVLVW�LQ�WKH�EUHDNGRZQ�RI�WKH�SURWHLQ�FRPSRQHQWV�

51

Amount %HFDXVH�SURWHLQ�DQG�VWDUFKHV�DUH�VR�RIWHQ�FRQVXPHG�WRJHWKHU��WKLV�FRPELQDWLRQ�FDQ�EH�GLFXOW�WR�DYRLG�DW�WLPHV��3URWHLQ�DQG�VWDUFK�DUHQW�LGHDO�FRPELQDWLRQV��EXW�ZH�FDQ�ZRUN�ZLWK�WKHP�E\�DGMXVWLQJ�WKHLU�SURSRUWLRQV�WR�RQH�DQRWKHU��

A concentrated protein is much easier to digest of it is eaten in small amounts. In latin $PHULFD��ULFH�Q�EHDQV�LV�D�VWDSOH�IRRG��DQG�LV�HYHQ�VRPHZKDW�FRPSOLPHQWDU\�QXWULWLRQDOO\�SURYLGLQJ�D�FRPSOH[�RI�IXOO�VSHFWUXP�DPLQR�DFLGV��:KHQ�FRPELQLQJ�WKHVH�WZR��D�UDWLR�RI�����SURWHLQ�WR�VWDUFK�LV�PDQDJHDEOH��$OWKRXJK�D�KLJKHU�UDWLR�LV�EHWWHU��VXFK�DV������

52

Chewing

7KH�FKHZLQJ�RI�RXU�IRRG�LV�DOPRVW�DV�LPSRUWDQW�DV�ZKDW�IRRG�ZH�GHFLGH�WR�OO�RXUVHOYHV�ZLWK��7KLV�IRUPV�WKH�HVVHQWLDO�UVW�SDUW�RI�GLJHVWLRQ���WKH�PHFKDQLFDO�EUHDNGRZQ�RI�RXU�PHDOV��:LWKRXW�WKLV�SURFHVV�ZH�ZRXOG�DOO�H[SHULHQFH�WKH�GLVFRPIRUWV�RI�LQGLJHVWLRQ�DQG�poor nutrient assimilation.

(YHU\�FKHZ�FRXQWV��7KH�HHFWLYH�UHGXFWLRQ�LQ�SDUWLFOH�VL]H�DOORZV�RXU�FKHPLFDO�GLJHVWLRQ�WR�EH�IDU�PRUH�HFLHQW��DQG�FRPSOLFDWLRQ�IUHH��6PDOOHU�SDUWLFOHV�SURYLGH�D�JUHDWHU�VXUIDFH�DUHD�LQ�ZKLFK�QXWULHQWV�FDQ�EH�H[WUDFWHG��DQG�EHFRPHV�HDVLHU�IRU�WKH�LQWHVWLQHV�WR�DEVRUE�WKHP��7KLV�LV�NQRZQ�DV�increasing the bioaccessability of nutrients.

%HVLGHV� MXVW�PHFKDQLFDOO\� EUHDNLQJ� GRZQ� RXU� IRRG��PRUH� FKHZLQJ� DOORZV� RXU� VDOLYDU\�HQ]\PHV�D�ORQJHU�ZLQGRZ�WR�FKHPLFDOO\�DFW�RQ�RXU�ODWHVW�ELWH��7KLV�UHGXFHV�WKH�QHHG�IRU�VWRPDFK�DFLG��ELOH�DQG�LQWHVWLQDO�HQ]\PHV�WR�GR�DOO�RI�WKH�KHDY\�OLIWLQJ��%\�WDNLQJ�ORQJHU�WR�FKHZ��\RX�DUH�HQJDJLQJ�LQ�EDODQFHG�GLJHVWLRQ��

,Q�DGGLWLRQ��WKRURXJK�FKHZLQJ�DOVR�VSHHGV�XS�WUDQVLW�WLPH��GLJHVWLRQ�IURP�VWDUW�WR�QLVK���SUHYHQWLQJ�IRRG�IURP�KDQJLQJ�DURXQG�WRR�ORQJ�DQG�DOORZLQJ�SDWKRJHQLF�EDFWHULD�WR�JHW�their mitts on it.

:KHQ�ZH�OHW�PDOHYROHQW�PLFUREHV�IHDVW�RQ�OLQJHULQJ�IRRG�VFUDSV��WKH\�JURZ�DQG�JR�RQ�WR�SURGXFH�VRPH�QDVW\�GLJHVWLYH�V\PSWRPV�VXFK�DV�JDV��EORDWLQJ��DQG�LQDPPDWLRQ��:KHQ�WKHVH�DUH�OHIW�XQUHVROYHG��OHDN\�JXW�DQG�LUULWDEOH�ERZHOV�FDQ�HQVXH��

0RUH�WKDQ�MXVW�JUHDW�GLJHVWLRQ��FKHZLQJ�IRRG�ZHOO�DOVR�LPSURYHV�ZHLJKW�FRQWURO� &KHZLQJ�ZHOO�WDNHV�WLPH��7KLV�JLYHV�WKH�ERG\�D�FKDQFH�WR�DFWLYDWH�KRUPRQHV�LQYROYHG�LQ�WXUQLQJ�R �appetite. Less food is consumed as a result. Having smaller portions from feeling fuller sooner is insurance against overeating.

,QFUHDVLQJ�WKH�QXPEHU�RI�FKHZV�SHU�ELWH�DOVR�DHFWV�KRUPRQH�UHOHDVH�LQ�WKH�JXW��Ghrelin LV�IRXQG�LQ�KLJK�FRQFHQWUDWLRQV�LQ�WKH�EORRG�ZKHQ�IDVWLQJ�DQG�VXSSUHVVHG�DIWHU�HDWLQJ��:KHQ�ZH�HDW��JKUHOLQ�UHOHDVH�LV�VXSSUHVVHG��WXUQLQJ�GRZQ�WKH�XUJH�WR�HDW�PRUH��7KHUH�\RX�KDYH�LW��EHWWHU�DSSHWLWH�FRQWURO��

$� EDOOSDUN� WDUJHW� IRU� FKHZLQJ� LV� DURXQG� ��� FKHZV� SHU� ELWH�� RU� XQWLO� WKH� IRRG� LV� QHDU�OLTXLHG��7KLV�ZLOO�VORZ�WKH�VSHHG�RI�\RXU�HDWLQJ��H[WHQGLQJ�PHDO�WLPHV�ZKLFK�LV�SDUW�RI�HDWLQJ�PLQGIXOO\��7KLV�OHDGV�XV�QLFHO\�RQWR�RXU�QH[W�SUDFWLFDO�WLS��

53

Mindful Eating

5HPDUNDEO\��WKH�UDWH�DW�ZKLFK�ZH�FRQVXPH�RXU�PHDOV�JRHV�RQ�WR�LQXHQFH�KRZ�ZH�XVH�them.

:H�KDYH�DOUHDG\�HVWDEOLVKHG�WKDW�E\�WDNLQJ�PRUH�FKHZV��ZH�DUH�DEOH�WR�IHHO�IXOOHU�VRRQHU��ZKLFK�KHOSV�XV�PDLQWDLQ�D�KHDOWK\�ZHLJKW��DQG�WDNH�WKH�VWUDLQ�RI�WKH�UHVW�RI�WKH�GLJHVWLYH�SURFHVV�� 7KLV� LQVXUHV� DJDLQVW� GLJHVWLYH� FRPSOLFDWLRQV� VXFK� DV� LQGLJHVWLRQ�� ,%6� �� JDV��bloating and abdominal pain.

+DOI�RI�WKH�ZRUN�LQ�UHGXFLQJ�WKH�VSHHG�DW�ZKLFK�\RX�HDW�LV�DFKLHYHG�WKURXJK�FKHZLQJ�HDFK�ELWH�ZHOO��ZKLFK�ZH�KDYH�MXVW�FRYHUHG��

7KH�RWKHU�KDOI�ZH�FDQ�WDFNOH�E\�HDWLQJ�PLQGIXOO\��

:KHQ�ZH� HDW�� ZKDW� DUH�ZH� IRFXVLQJ� RQ"� ,V� LW� RXU� IRRG"� 7RGD\�� WKLV� LV� EHFRPLQJ� OHVV�OLNHO\��:H�DUH�VXUURXQGHG�E\�DWWHQWLRQ�JUDEELQJ�GLVWUDFWLRQV��DQG�D�IDVW�SDFHG�OLIH�ZKLFK�HQFRXUDJHV�HFLHQF\�DQG�SURGXFWLYLW\��GUDZLQJ�RXU�DZDUHQHVV�DZD\�IURP�RXU�IRRG��

:H�FDQ�QG�RXUVHOYHV�ZDWFKLQJ�79��FKHFNLQJ�HPDLOV��ORRNLQJ�DW�RXU�SKRQH��HDWLQJ�ZKLOVW�

54

ZDONLQJ��GULYLQJ��RU�HYHQ�RQ�SXEOLF�WUDQVSRUW��$V�\RX�KDYH�OHDUQHG��WKH�ZD\�LQ�ZKLFK�ZH�HDW�LV�MXVW�DV�LPSRUWDQW�DV�ZKDW�ZH�HDW��

:H�FDQ�HDW�KHDOWKIXOO\�DOO�ZH�SOHDVH��EXW�XQOHVV�RXU�ERGLHV�DUH�SULPHG��UHDG\�WR�GLJHVW�DQG�QRXULVK�XV�ZLWK�ZKDW�ZH�SXW�LQ�WKHP��ZH�DUHQW�OLNHO\�WR�GUDZ�WKH�VDPH�EHQHWV�IURP�each meal.

:KHQ�ZH�GLUHFW�RXU�DWWHQWLRQ�WRZDUGV�RXU�IRRG��ZH�VPHOO�LW��WDVWH�LW��VDYRXU�LW��DQG�ZH�GR�WKLV� LQ�D�ZD\�ZKLFK�LV�GHHSO\�JUDWLI\LQJ��%\�VKLIWLQJ�RXU�DZDUHQHVV�WR�RXU�IRRG��ZH�DUH�VHQGLQJ�D�PHVVDJH�WR�RXU�SK\VLRORJ\�ZKLFK�LV�EHLQJ�LQVWUXFWHG�WR�VHL]H�WKH�RSSRUWXQLW\�WR�GUDZ�PD[LPXP�QXWULWLRQ�IURP�RXU�IHDVW��

:KHQ�ZH�ORRN�DW��DQG�SDUWLFXODUO\�VPHOO�RXU�IRRG��WKH�VDOLYDU\�JODQGV�LQ�RXW�PRXWKV�DUH�DOUHDG\�VHFUHWLQJ�WKH�GLJHVWLYH�HQ]\PHV�WR�VWDUW�SURFHVVLQJ�RXU�IRRG��7R�D�FHUWDLQ�H[WHQW��the rest of our digestive machinery is prompted and primed ready for action. Meal times DUH�VDFUHG��DQG�WKURXJK�QR�IDXOW�RI�RXU�RZQ�ZH�VHHP�WR�KDYH�IRUJRWWHQ�WKDW��

:H�HDW�RQ�WKH�JR��ZH�HDW�ZKLOVW�ZRUNLQJ��ZLWK�OLPLWHG�WLPH�DW�OXQFK�WR�GHHSO\�HQMR\�RXU�PHDOV��:H�HDW�ZKHQ�ZH�DUH�VWUHVVHG��2XU�SK\VLRORJ\�QHHGV�WR�EH�LQ�D�VWDWH�ZKLFK�DOORZV�XV�WR�JHW�WKH�EDQJ�IRU�RXU�FXOLQDU\�EXFN��QRW�MXVW�VWX�LW�LQ�DQG�IRUJHW�DERXW�LW��

$�JRRG�H[DPSOH�RI�PLQGIXO�HDWLQJ�FRPHV�IURP�(XURSH�� LQ�WKH�0HGLWHUUDQHDQ��7KH�PHG�LV� IDPRXV� IRU� LWV� ORZ� LQFLGHQFH�RI� FKURQLF� GLVHDVHV�� ORQJHYLW\� DQG�KLJK�TXDOLW\� RI� OLIH��$UJXDEO\��WKH�DVVRFLDWLRQ�FDQ�EH�PDGH�EHWZHHQ�WKHVH�PDUNHUV�RI�KHDOWK�DQG�WKH�ZD\�LQ�ZKLFK�WKH�SHRSOH�RI�WKH�PHG�HDW��

7\SLFDOO\�� /XQFK� LV� IROORZHG�E\�D�QDS� LQ� WKH�DIWHUQRRQ��ZKHUH�VKRSV�FORVH��EXVLQHVVHV�ZLQG�GRZQ�DQG�D� WUDQTXLO�ZLQGRZ� LV�SURYLGHG� IRU� WKH� OXQFKWLPH�PHDO� WR�UHDOO\�VLQN� LQ��,Q�WKH�HYHQLQJ��D�ORQJ��GUDZQ�RXW�PHDO�VHUYHV�D�SODFH�RI�FRPPXQLRQ��FRQYHUVDWLRQ�DQG�celebration of good company and good food.

This is quite the contrast to a meal for one parked in front of the TV.

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$�VWXG\�RQ�W\SH�,,�GLDEHWLFV��7�'��H[SORUHG�WKH�HHFWV�RI�PLQGIXO�HDWLQJ�RYHU�D���PRQWK�intervention. They found that participants improved their blood sugar responses to eating DQG�UHGXFHG�WKH�DPRXQW�RI�IRRG�WKH\�DWH��SURPRWLQJ�PRGHVW�ZHLJKW�ORVV�

$QRWKHU�VWXG\�RQ�7�'�XVLQJ�D�PLQGIXO�HDWLQJ�LQWHUYHQWLRQ�UHSRUWHG�VLJQLFDQW�EHQHWV�from the 3 month period. 3DUWLFLSDQWV� VKRZHG�EHWWHU� KXQJHU� FRQWURO�� ORVW�ZHLJKW� DQG�reduced symptoms of depression.

7KH�EHQHWV�RI�PLQGIXO�HDWLQJ�H[WHQG�EH\RQG�WKRVH�ZLWK�7�'��:H�PD\�DOO�EHQHW�IURP�D�EHWWHU�VHQVH�RI�DSSHWLWH�FRQWURO��HQHUJ\�PHWDEROLVP�DQG�PRRG��

55

'ULQNLQJ�)OXLGV�

:DWHU�LVQW�MXVW�LPSRUWDQW�IRU�RXU�GLJHVWLRQ��LW�LV�HVVHQWLDO�WR�RXU�EHLQJ��*RRG�K\GUDWLRQ�is important for our digestive process. Water constitutes the many secretions involved in EUHDNLQJ�GRZQ�RXU�IRRG��,W�FRQVWLWXWHV�WKH�OLTXLG�ZKLFK�ELOH�LV�EH�IRUPHG�DQG�DOORZV�LWV�XLG�PRYHPHQW�DQG�FLUFXODWLRQ�RI�RXU�LQWHVWLQDO�WUDFW�DQG�OLYHU��

$OWKRXJK�ZDWHU� LV� LPSRUWDQW�IRU�RXU�GLJHVWLRQ�� LW�UHTXLUHV�PLQGIXO�FRQVXPSWLRQ�DURXQG�meal times.

'ULQNLQJ�ZDWHU�������PLQXWHV�EHIRUH� D�PHDO� DOORZV�XV� WR�SULPH�RXU�GLJHVWLYH� V\VWHP�UHDG\�IRU�DFWLRQ��6XFLHQW�ZDWHU�FDQ�DFWXDOO\�KHOS�SULPH�RXU�VWRPDFKV�IRU�DGHTXDWH�DFLG�secretion. This better equips us to digest the hardest of foods.

7KH�UHDVRQ� LW�QHHGV�WR�EH�DW� OHDVW����PLQXWHV� LQ�DGYDQFH� LV� LPSRUWDQW� WR� WKH�HFLHQW�SURFHVVLQJ�RXU�RU�IRRG��:KHQ�ZH�GULQN�DQG�HDW�VLPXOWDQHRXVO\��WKLV�GLOXWHV�WKH�VWUHQJWK�RI�WKH�GLJHVWLYH�HQ]\PHV��SUHYHQWLQJ�WKHP�IURP�IXOO\�EUHDNLQJ�GRZQ�RXU�FKRZ��

:KHQ�RXU� IRRG� LV� OHIW� LQ� �ODUJHU�� SLHFHV��ZH� FDQ� H[SHULHQFH� LQGLJHVWLRQ�� EORDWLQJ�� DQG�LPSURSHU�HOLPLQDWLRQ��:KHQ�WKLV�LV�SUDFWLFHG�RYHU�WKH�ORQJ�WHUP��ZH�DUH�VHWWLQJ�RXUVHOYHV�XS�IRU�D�GLVRUGHUHG�PLFURELRPH��OHDN\�LQWHVWLQDO�OLQLQJ�DQG�SRWHQWLDO�IRRG�LQWROHUDQFHV��

7KH�EHVW�ZD\�WR�XVH�XLGV�ZKHQ�HDWLQJ�LV�WR�VLS�MXVW�D�OLWWOH�ELW�RI�URRP�WHPSHUDWXUH�ZDWHU�WR�DOORZ�WKH�GLJHVWLYH�VHFUHWLRQV�WR�IRUP�D�VRXS�OLNH�FRQVLVWHQF\��7KLV�FRPSOLPHQWV�WKH�DFWLRQ�RI�WKH�HQ]\PHV��DOORZLQJ�D�XLG��EXW�QRW�RRGHG�EUHDNGRZQ��

,FH�ZDWHU�GXULQJ�PHDOV�LV�EHVW�DYRLGHG��DV�WKH�FROG�SDUDO\VHV�WKH�DFWLRQ�RI�WKH�VWRPDFK��$GGLWLRQDOO\��KRW�ZDWHU�GXULQJ�PHDOV�VWUDLQV�WKH�VWRPDFK�DQG�FUHDWHV�DFLGLW\��

,W�LV�XVXDOO\�EHVW�WR�ZDLW�DW�OHDVW�DQ�KRXU�DIWHU�HDWLQJ�D�PHDO�WR�GULQN�DQ\�OLTXLGV��

56

Pre-Digestion

,Q�RUGHU�WR�QRXULVK�DQG�QXUWXUH�RXU�PLFUREHV��RXU�GLJHVWLRQ�DQG�RXU�KHDOWK�ZH�QHHG�WR�HQVXUH�D�SOHQWLIXO�FRQVXPSWLRQ�RI�SODQW�EUHV��

)LEUH�LV�RQH�RI�WKH�PRVW�ODFNLQJ�RI�WKH�HVVHQWLDO�QXWULHQWV�LQ�PRVW�ZHVWHUQ�GLHWV�DQG�LV�ZKDW�DFFRXQWV�IRU�WKH�VWDUWOLQJ�LQFUHPHQWV�LQ�SUHYHQWDEOH�FKURQLF�GLVHDVHV��

$� ODUJH�SRUWLRQ�RI�ZHVWHUQLVHG�IRRG�V\VWHPV�DUH�VDWXUDWHG�ZLWK�SURGXFWV�GHULYHG� IURP�ZKROH�JUDLQV�ZKLFK�ERDVW�WKH�VDPH�EHQHWV�DV�WKH�ZKROH�JUDLQ�EHIRUH�UHQHPHQW��7KLV�GXSOLFLW\�KDV�FRQWULEXWHG�WR�WKH�GHYHORSPHQW�RI�GLVHDVHV�VXFK�DV�FDQFHU��GLDEHWHV��KHDUW�disease and obesity.

:H� VWLOO� EHQHW� IURP�JHWWLQJ� RXU� EUH� IURP�ZKROH� JUDLQV�� MXVW� QRW� UHQHG� RQHV��0DQ\�SURGXFWV�\RX�VHH�LQFOXGLQJ�EUHDG�DQG�SDVWD�FODLP�WR�EH�ZKROH�JUDLQ��7KH�IDFW�WKDW�WKHVH�DUH�RXU�SURGXFWV�UHTXLULQJ�WKH�JUDLQV�EH�FUDFNHG�LV�DQ�H[DPSOH�RI�MXVW�KRZ�PLVOHDGLQJ�product claims are.

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57

Many of us have sensitive or compromised digestive systems. Some of us cannot tolerate ODUJH�VHUYLQJV�RI�EUH�GXH�WR�DQ�LPEDODQFHG�PLFURELRPH�DQG�ODFN�RI�EHQHFLDO�EDFWHULD�WR�EUHDN�GRZQ�UHVLVWDQW�VWDUFK��QRWDEO\�LQ�,%6��,%'��/HDN\�JXW���

/DUJH�VHUYLQJV�RI�EUH�FDQ�EH�VXEMHFW�WR�SDWKRJHQLF�EDFWHULDO�IHUPHQWDWLRQ�DQG�IXUWKHU�LUULWDWH�WKH�LQWHVWLQDO�OLQLQJ��UHVXOWLQJ�LQ�DQ�LQDPHG�JXW��SRRU�GLJHVWLRQ�DQG�VXEVHTXHQW�malabsorption.

/DUJH� DPRXQWV� RI� EUH� FRPH� IURP�SODQW� VRXUFHV� VXFK� DV� ULFH� �DQG� RWKHU� JUDLQV�� DQG�beans (like kidney & pinto). These can be hard to digest due to their robust integrity DQG�GHQVH�EUH��$OWKRXJK�LQFUHGLEO\�QRXULVKLQJ��ZHDN�GLJHVWLRQ�LV�XQDEOH�WR�GUDZ�VXFK�concentrated nourishment.

6R�ZKDW�GR�ZH�GR�LI�ZH�FDQQRW�WROHUDWH�D�PHDO�ZLWK�D�KHDUW\��QRXULVKLQJ�SODWH�RI�ULFH�ʌQʌ�beans?

7KH�DJH�ROG�SUDFWLFH�RI�VRDNLQJ�LV�LQFUHGLEO\�EHQHFLDO�IRU�SUHSDULQJ�JUDLQV�DQG�OHJXPHV�for our consumption.

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7KH�VWDUFKHV�LQ�JUDLQV�DUH�FRQYHUWHG�WRZDUGV�VLPSOHU�VXJDUV��WKH�SURWHLQV�LQ�EHDQV�WR�IUHH�DPLQR�DFLGV��DQG�IDWV�WR�IUHH�IDWW\�DFLGV��7KLV�SURFHVV�HHFWLYHO\�SUH�GLJHVWV�WKHVH�IRRGV��WDNLQJ�D�ORDG�R�RXU�GLJHVWLRQ��$OO�WKLV�DV�ZHOO�DV�LQFUHDVHG�YLWDPLQ��PLQHUDO�DQG�HQ]\PH�availability!

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58

Part 4

Foods That Support Digestive health

59

Protein is an essential dietary component that builds us from the inside out. These building EORFNV�DUH�WKH�DPLQR�DFLGV��ZKLFK�FRQVWLWXWH�SURWHLQ��:KHQ�SURWHLQ�LV�EURNHQ�GRZQ��LW�LV�dismantled into amino acids. These are metabolised and repurposed to recycle the cells RI�RXU�ERGLHV��ZKLFK�DUH�FRQVWDQWO\�UHIRUPLQJ��$PLQR�DFLGV�PDNH�XS�WKH�EDFNERQH�RI�RXU�FHOOV��DFWLQJ�DV�D�VNHOHWRQ�IRU�WKH�UHVW�RI�WKH�FHOOV�VWUXFWXUH��

&HOOV� DUH� XVHG� IRU� HYHU\WKLQJ� LQ� RXU� ERGLHV�� 7KDW�PHDQV�SURWHLQV� EXLOG� ERQH��PXVFOH��KRUPRQHV�� QHXURWUDQVPLWWHUV�� HQ]\PHV�� VNLQ�� QHUYHVʕ�LWV� D� ORQJ� OLVW�� 3URWHLQV� DUH� WKH�building blocks of the body. They provide the structure and ceaseless functioning for the maintenance and communication for your body.

We need to absorb and assimilate proteins in order to maintain our bodies recycling and RSHUDWLQJ��7KH�HFLHQF\�RI�RXU�GLJHVWLYH�SURFHVV�GHWHUPLQHV�KRZ�ZHOO�ZH�EUHDN�GRZQ�DQG�DEVRUE�RXU�SURWHLQV��LQFOXGLQJ�WKH�DFLGLW\�RI�RXU�VWRPDFK�DFLG��WKH�VWUHQJWK�RI�ELOH�and digestive enzymes.

,Q�RUGHU�WR�VXSSRUW�RXU�VWUXFWXUH�DQG�IXQFWLRQ�ZH�QHHG�WR�EH�HTXLSSHG�WR�EUHDN�GRZQ��absorb and utilise these precious building blocks.

$IWHU�KDYLQJ�HOLPLQDWHG�WKH�IRRGV�WKDW�KLMDFN�GLJHVWLRQ��DQG�WDNHQ�XS�VRPH�RI�WKH�GLJHVWLYH�SUDFWLFHV�PHQWLRQHG�HDUOLHU��\RX�PD\� QG�WKDW�\RX�DUH�EHWWHU�HTXLSSHG�WR�GUDZ�WKH�EHQHWV�of protein.

Proteins

60

,Q�DGGLWLRQ�WR�IRFXVLQJ�RQ�WKH�SURFHVV�RI�GLJHVWLRQ��WKH�VWUXFWXUH�RI�WKH�JXW�ZDOO�QHHGV�some love.

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,Q� RUGHU� WR� IXOO\� DEVRUE� DQG� DVVLPLODWH� RXU� QXWULHQWV�� ZH� QHHG� VWURQJ� DQG� KHDOWK\�HQWHURF\WHV�� <RX� JXHVVHG� LWʕʕ��WKH� EDFNERQHV� RI� RXU� HQWHURF\FWHV� DUH� PDGH� IURP�proteins.

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Meats are ‘complete’ sources of amino acids. They contain all 9 essential amino acids. 7KH�UHPDLQLQJ�a����DPLQR�DFLGV�FDQ�WKHQ�EH�V\QWKHVLVHG�IURP�WKH���ZHYH�MXVW�HDWHQ�IURP�that juicy steak.

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6R��LQ�RUGHU�WR�IHHO�EHWWHU�SK\VLFDOO\�DQG�FDUU\�DQ�XSOLIWLQJ�PRRG��ZH�QHHG�JRRG��TXDOLW\��proteins.

61

$�VSHFLDO�HOL[LU�FDQ�EH�PDGH�LQ�RUGHU�WR�PHHW�WKH�GHPDQGV�RI�KHDOLQJ��/RFNHG�DZD\�LQ�WKH�ERQHV�RI�FKLFNHQV��EHHI��SLJVʕʕ�DUH�DQ�DUVHQDO�RI�HVVHQWLDO�DPLQR�DFLGV��HVSHFLDOO\�glutamine).

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<RX�FDQ�XVH�D�EURWK�DV�D�EDVH� IRU� VRXSV��ZKLFK�DGG� WKH�HVVHQWLDO�SURWHLQ�FRPSRQHQW�ZLWK�WKH�FRPSOLPHQWDU\�SK\WRQXWULHQWV�IURP�SODQWV��<RXU�EURWK�ZLOO�EH�D�WDVW\��QXWULWLRXV��KHDOLQJ�VWDSOH�ZKLFK�ZLOO�JUHDWO\�EHQHW�\RXU�GLJHVWLYH�KHDOWK��

Bone Broths

62

%RQH�EURWKV�SURYLGH�DEXQGDQW�DPLQR�DFLGV�ZKLFK�DUH�HDVLO\�DEVRUEHG�DQG�DVVLPLODWHG�WR�VWUHQJWKHQ�WKH�JXW�ZDOO��%URWKV�SDFN�D�KHDS�RI�FROODJHQ�WR�VORZO\�EXLOG�DQG�WRQH�WKH�intestinal lining.

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*HODWLQ�LV�D�DOO�URXQG�FKDPS��KHOSLQJ�VXSSRUW�LPPXQLW\��VWUHQJWKHQLQJ�SURELRWLF�EDFWHULD��EHQHFLDO��DQG�KHDOLQJ�WKH�JXW�ZDOO�

$PRQJVW�FROODJHQ�LV�DQ�DUVHQDO�RI�DPLQR�DFLG�EXLOGLQJ�EORFNV�VXFK�DV�JOXWDPLQH��DUJLQLQH��glycine and proline. These all assist in the rebuilding and restructuring of healthy cells XVHG�IRU�GLJHVWLRQ��GHWR[LFDWLRQ�DQG�WLVVXH�UHSDLU��

7KH� KHDOLQJ� SRZHU� RI� ERQH� EURWK� FDQ� EH� DWWULEXWHG� WR� LWV� SOHQWLIXO� PLQHUDOV� VXFK� DV�PDJQHVLXP��FDOFLXP�DQG�SKRVSKRUXV��7KHVH�DUH�IXHO�VRXUFHV�IRU�LQWHVWLQDO�UHFRQVWUXFWLRQ�DORQJVLGH�DGGLWLRQDO�FRPSRXQGV�ZKLFK�UHGXFH�LQDPPDWLRQ�VXFK�DV�*OXFRVDPLQH��

5HGXFLQJ� LQDPPDWLRQ� LV� NH\�ZKHQ� LW� FRPHV� WR�KHDOLQJ�D�GDPDJHG�JXW��ZKLFK� LV�ZK\�\RX�PLJKW�ZDQW�WR�DGG�YHJHWDEOHV�KHUEV�DQG�VSLFHV�WR�\RXU�EURWK�WKH�FKDUJH�WKH�DQWL�LQDPPDWRU\�SRWHQWLDO�RI�\RXU�HOL[LU��

7KHVH�DUH�DOO�IDLU\�HDV\�WR�SURFHVV��SXWWLQJ�OLWWOH�VWUHVV�RQ�WKH�GLJHVWLYH�V\VWHP�DOORZLQJ�good nutrient absorption for healing and repair.

Fats

/LNH�SURWHLQV��IDWV�FRQVWLWXWH�RXU�YHU\�EHLQJ�WKURXJK�WKH�FRQVWUXFWLRQ�RI�QHZ�FHOOV��,I�LW�ZHUHQW�IRU�IDWV�RXU�FHOOV�ZRXOG�KDYH�QR�PHPEUDQHV��&HOO�PHPEUDQHV�KDYH�FRPH�WR�EH�considered one of the most intelligent aspects of our cells.

&HOO�PHPEUDQHV�SURFHVV�WKH�FRPPXQLFDWLRQ�EHWZHHQ�RXU�LQWHUQDO�HQYLURQPHQW�DQG�WKH�VXEVHTXHQW�DFWLRQV�SHUIRUPHG�E\�RXU�FHOOV��/LNH�DQ�LQWHUSUHWHU��RXU�FHOO�PHPEUDQHV�SXW�LQWR�HHFW�FHOOXODU�IXQFWLRQV�WKURXJK�WKH�UHDGLQJ�RI�FKHPLFDO�DQG�HQYLURQPHQWDO�VLJQDOV�from outside the cell.

)RU�JRRG�FRPPXQLFDWLRQ�WR�H[LVW�EHWZHHQ�HQYLURQPHQWDO�FXHV�DQG�FHOOXODU�IXQFWLRQ��ZH�QHHG�VWURQJ��KHDOWK\�FHOO�PHPEUDQHV��7KDWV�ZKHUH�IDWV�FRPH�LQ��%HOLHYH�LW�RU�QRW��WKHVH�FHOO�ZDOOV�DUH�DFWXDOO\�PDGH�IURP�VDWXUDWHG�IDWV�DQG�'+$��DQ�RPHJD���IDWW\�DFLG�ZKLFK�FDQ�EH�GLUHFWO\�GHULYHG�IURP�VK��

:KHQ�ZH�HDW�JRRG�TXDOLW\�IDWV�LQ�VXFLHQW�DPRXQWV��WKH�VXUIDFH�RI�RXU�FHOO�PHPEUDQHV�DOORZ�IRU�FOHDU�FRPPXQLFDWLRQ��0DQ\�UHFHSWRUV� OLQH�WKH�FHOO�PHPEUDQHV�DQG�SURYLGH�D�binding site for molecules to instruct the action of cells. The integrity of these receptors depends very much on dietary consumption of ‘healthy’ fats. The structure of cell PHPEUDQHV�DQG�WKHLU�UHFHSWRUV�YHU\�PXFK�LQXHQFHV�WKH�FHOOV�IXQFWLRQ��

63

7KLQJV�WHQG�WR�JR�ZURQJ�ZKHQ�RXU�FHOOV�DUH�GDPDJHG�� GHFLHQFLHV�LQ�RPHJD���IDWW\�DFLGV�KDYH�QRWLFHDEOH�HHFWV�RQ�PRRG��VHHQ�LQ�GHSUHVVLRQ��ELSRODU�GLVRUGHU��DQG�DQ[LHW\��They also play an incredibly important role in memory and cognition. 2PHJD��ʌV�HYHQ�VKRZ�promise in preventing and treating degenerative brain disorders like Alzheimer’s.

)DWV�KDYH�UHFHLYHG�EDG�SUHVV�VLQFH�FLUFD�������VDLG�WR�EH�WKH�FDXVH�RI�REHVLW\�DQG�KHDUW�GLVHDVH��:KDW�ZH�DUH�QRZ�GLVFRYHULQJ�LV�WKDW�WKURXJK�PDQLSXODWLRQ�RI�VFLHQWLF�GDWD��the VXJDU�LQGXVWU\�VXFFHVVIXOO\�VZD\HG�SXEOLF�RSLQLRQ�WRZDUGV�WKH�FRQGHPQDWLRQ�RI�IDWV� The GDPDJLQJ�DVSHFWV�RI�UHQHG�VXJDU�ZHUH�WKHUHIRUH�NHSW�KLGGHQ�E\�VKLIWLQJ�WKH�EODPH�WR�fats.

,Q� RUGHU� WR� SURYLGH� DGHTXDWH�QXWULWLRQ��ZH� UHTXLUH� VWURQJ� FHOO�PHPEUDQHV� LQ� RUGHU� WR�DEVRUE�RXU�SUHFLRXV�QXWULHQWV��7KLV�LV�HVSHFLDOO\�WUXH�ZKHQ�ZH�UHIHU�WR�WKH�FHOOV�RI�WKH�LQWHVWLQDO� OLQLQJ�� WKH�HQWHURF\WHV��7KHLU� LQWHJULW\�SURYLGH� WKH�DEVRUEHQW�FDSDFLW\� IRU�XV�WR�GUDZ�QXWULHQWV�IURP�RXU�IRRG�LQ�RUGHU�WR�EH�XWLOLVHG�E\�WKH�V\VWHPV�WKURXJKRXW�RXU�ERGLHV��$GGLWLRQDOO\��WKH\�SURYLGH�D�SURWHFWLYH�EDUULHU�ZKLFK�NHHS�SDWKRJHQV��LQIHFWLRQV�and viruses from invading the body.

7R�SUHVHUYH�DQG�UHVWRUH�WKH�OLQLQJ�RI�WKH�LQWHVWLQHV��RXU�GLHWV�VKRXOG�EH� OOHG�ZLWK�SOHQWLIXO�and nourishing fats. We can ensure a diverse consumption of these fats from various IRRGV��SODQW�DQG�DQLPDO��

Coconut & Coconut oil<RXʌYH�QR�GRXEW�KHDUG�WKH�ZRQGHUIXO�SRZHU�RI�FRFRQXW��,W�FRQVWLWXWHV�XS�WR�����RI�WKH�fat consumption in polynesian cultures as a staple fuel source and to preserve lasting health.

&RFRQXW� LV�PRVWO\� FRPSRVHG� RI� VDWXUDWHG� IDW�� ZKLFK� IRUPV� DQ� LQWHJUDO� FRPSRQHQW� RI�cell membranes and receptors ensuring healthy structure and function. This is especially QRWHZRUWK\�ZKHQ�IRFXVLQJ�RQ�RXU�LQWHVWLQDO�FHOOV��

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A meta analysis found no association for the consumption of dietary saturated fat and KHDUW�GLVHDVH� EXW�VXJJHVWHG�WKDW�RWKHU�GLHWDU\�HOHPHQWV�LQ�FRPELQDWLRQ�FRXOG�LQXHQFH�WKH�ULVN��DND�VXJDU��

1HZ�XQGHUVWDQGLQJV�DV�WR�WKH�GHYHORSPHQW�RI�KHDUW�GLVHDVH� LV�HPHUJLQJ�VXJJHVWLQJ�D�high consumption of sugar (insulin resistance) to be the main culprit. High consumption RI�VXJDU�DORQJVLGH�KLJK�DPRXQWV�RI�VDWXUDWHG�IDW�LV�FHUWDLQO\�EHVW�DYRLGHG��DV�VXJDU�EULQJV�RXW�WKH�ZRUVW�LQ�VDWXUDWHG�IDW��

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&RFRQXW�RLO�LV�D�SRZHUIXO�LPPXQRPRGXODWRU� Poor immunity can occur in response to a VFDUFLW\�RI�EHQHFLDO�EDFWHULD�DQG�DQ�RYHUJURZWK�RI�SDWKRJHQLF�EDFWHULD��7KH�DQWL�IXQJDO��antimicrobial and antiviral properties of MCT’s actually help to stamp out infections in the JXW�DQG�UHVWRUH�KDUPRQ\�ZLWKLQ�WKH�PLFURELRPH��&��$OELFDQV��FDQGLGD��FDQ�EH�HHFWLYHO\�WUHDWHG�ZLWK�YLUJLQ�FRFRQXW�RLO�

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Coconut oil has VKRZQ�WR�EH�D�HHFWLYH�DQWL�LQDPPDWRU\��ZKLFK�LV�HVSHFLDOO\�EHQHFLDO�IRU�FRPEDWLQJ�LQDPPDWRU\�GDPDJH�WR�HQWHURF\WHV�ZLWKLQ�WKH�LQWHVWLQDO�WUDFW��

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%HVLGHV�ULFK�VDWXUDWHG�IDWV��*KHH�SDFNV�LQ�D�ORDG�RI�RPHJD����RPHJD���IDWW\�DFLGV�ZKLFK�VXSSRUW�WKH�JURZWK�DQG�UHSDLU�RI�FHOOV�LQ�WKH�JXW��DV�ZHOO�DV�QHZ�QHXURQHV�LQ�WKH�EUDLQ��7KHVH�IDWV�DUH�OLNH�WKH�OXEULFDQW�ZKLFK�NHHS�RXU�DQDWRP\�WXQHG�DQG�ZHOO�RLOHG��*KHH�KHOSV�us support better energy and mood.

(DWLQJ�*KHH�LV�OLNH�GURSSLQJ�D�QXWULHQW�ERPE��,Q�DGGLWLRQ�WR�LWV�ULFK�IDWV��LW�DOVR�SURYLGHV�DQ�DUUD\�RI�IDW�VROXEOH�YLWDPLQV�VXFK�DV�9LWDPLQ�$��'��(��.��,I�WKDW�ZDVQW�HQRXJK��\RX�PD\�QG�D�IHZ�DQWLR[LGDQWV�LQ�WKHUH�WRR��

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65

$V� JKHH� LV� D� FRQFHQWUDWHG� IRUP� RI� EXWWHU�� LW� LV� GHQVHO\� SDFNHG�ZLWK� D� YHU\� EHQHFLDO�FRPSRXQG� IRU�JRRG�GLJHVWLRQ�DQG�RXWZDUG�KHDOWK��%XW\ULF�DFLG� �EXW\UDWH�� LV�D� W\SH�RI�VKRUW�FKDLQ�IDWW\�DFLG��6&)$��ZKLFK�RHUV�SRZHUIXO�VXSSRUW�WR�WKH�KHDOWK�RI�RXU�FHOOV�DQG�the health of our bacteria.

6&)$�DUH�XVHG�DV�IXHO�E\�RXU�HQWHURF\WHV��WR�JURZ�DQG�UHSDLU�WR�KHOS�XV�DEVRUE�SUHFLRXV�nutrients and defend against invaders. This supports better digestion through improving the heath of our intestinal lining. Our EHQHFLDO� PLFUREHV� DUH� IXHOOHG� E\� EXW\UDWH� to VWUHQJWKHQ� RXU� LPPXQLW\�� ,I� RXU�PLFUREHV� DUH� VWURQJ�� DEXQGDQW� DQG� GLYHUVH� WKHQ� RXU�KHDOWK�LV�DOORZHG�WR�RXULVK��

%\�RHULQJ�IXHO�WR�VWUHQJWKHQ�RXU�EHQHFLDO�EDFWHULD��6&)$�LQDGYHUWHQWO\�KHOS�WR�EORFN�WKH�JURZWK�RI�EDG�EDFWHULD�ZKLFK�XQGHUPLQH�RXU�GLJHVWLRQ��LPPXQLW\��HQHUJ\��PRRG�DQG�ultimately quality of life.

,I�\RX�DUH�KHDOLQJ�\RXU�GLJHVWLYH�V\VWHP��KDYH�IRRG�LQWROHUDQFHV�DQG�DQ�LUULWDEOH�ERZHO��Ghee should be a top consideration for your list of healing foods. Ghee maybe tolerable IRU�PRVW�SHRSOH�D�WKH�GDLU\�FRPSRQHQWV�RI�WKH�EXWWHU�KDYH�EHHQ�FODULHG���WKH�ODFWRVH��WKH�FDVHLQ�DQG�WKH�ZKH\��

$�JRRG�TXDOLW\�FROG�SUHVVHG�VHHG�RLO�LV�ZRUWK�LWV�ZHLJKW�LQ�JROG��&RQWDLQHG�ZLWKLQ�D�ERWWOH�of seed oils are a goldmine of fats. The most popular oils on the market vary based on KRZ�\RX�XVH�WKHP��

$OO�VHHG�RLOV��SURYLGHG�WKH\�DUH�FROG�SUHVVHG�FDQ�EH�XVHG�JHQHURXVO\�RQ�FROG�GLVKHV�VXFK�DV�VDODGV��6RPH� UHQLQJ�PHWKRGV�DFWXDOO\� VSRLO� WKH�EHQHFLDO�SURSHUWLHV�RI� VXFK�RLOV��HVSHFLDOO\�DW�KLJK�WHPSHUDWXUHV��:KHQ�FHUWDLQ�RLOV�DUH�VXEMHFWHG�WR�KLJK�WHPSHUDWXUHV��WKH\�WXUQ�UDQFLG�DQG�FDQ�FDXVH�R[LGDWLYH�GDPDJH�WR�WKH�FHOOV�LQ�RXU�ERG\��GDPDJLQJ�WKHP��

:KHQ�KHDOLQJ�RXU�GLJHVWLYH�V\VWHPV��WKLV�LV�WKH�YHU\�WKLQJ�ZH�ZDQW�WR�DYRLG�WR�LPSURYH�RXU�GLJHVWLRQ��LPPXQLW\��HQHUJ\�DQG�PRRG��2[LGDWLYH�GDPDJH�LV�WKH�SKHQRPHQRQ�ZKLFK�DQWLR[LGDQWV�SURWHFW�DJDLQVW��KHQFH�DQWL�R[LGDQW��

Look for seed oils that have been cold pressed and come in glass bottles. Keep them VWRUHG�LQ�FRRO��GDUN�URRPV�WR�SURWHFW�WKHP�IURP�KHDW�DQG�VXQOLJKW��

6HHG�RLOV�VXFK�DV� D[��KHPS��DQG�VXQRZHU�DOO�SURYLGH�FRQFHQWUDWHG�IDWV��W\SLFDOO\�RPHJD���DQG�RPHJD����7KHVH� IDWV��ZKHQ�FRQVXPHG� LQ�EDODQFH�ZLWK�RQH�DQRWKHU�FDQ�HQDEOH�XV�WR�HHFWLYHO\�PDQDJH�LQDPPDWLRQ�DQG�DOORZ�HHFWLYH�QHUYRXV�V\VWHP�FRPPXQLFDWLRQ�ZKLOVW�VXSSRUWLQJ�KHDOWK\�FHOO�VWUXFWXUH�DQG�IXQFWLRQ��

66

Olive Oil$�VWDSOH� LQ�WKH�0HGLWHUUDQHDQ�GLHW��ROLYH�RLO� LV�UHYHUHG�IRU� LWV�GLYHUVLW\�DV�D�KHDOWK\�IDW�VRXUFH��0RQRXQVDWXUDWHG�IDW�LV�IRXQG�LQ�DEXQGDQFH�LQ�ROLYH�RLO��FRQVLGHUHG�D�KHDUW�KHDOWK\�IDW�IRU�LWV�EHQHFLDO�HHFW�RQ�ORZHULQJ�/'/�FKROHVWHURO�ZKLOVW�SUHVHUYLQJ�+'/�FKROHVWHURO�

Olive oil has also been found to produce a protective environment in the intestines. Olive RLO�ZDV�IRXQG�WR�LQFUHDVH�GLDPLQH�R[LGDVH��'$2���DQ�HQ]\PH�ZKLFK�GHJUDGHV�KLVWDPLQH���DQ�LQDPPDWRU\�FRPSRXQG��+LJKHU�FRQFHQWUDWLRQV�RI�KLVWDPLQH�DUH�VHHQ�LQ�WKRVH�ZLWK�colorectal cancer� pushing this conditions development.

/RZHU� UDWHV� RI� '$2� DUH� IRXQG� LQ� WKRVH� ZLWK� &RORUHFWDO� FDQFHU� �&5&��� W\SLFDOO\� IURP�FRQVXPSWLRQ�RI�D�PHDW�HQULFKHG�ZHVWHUQ�GLHW��,I�ROLYH�RLO� LQFUHDVHV�DYDLODELOLW\�RI�'$2��WKLV�FRXOG�GHJUDGH�H[FHVVLYH�OHYHOV�RI�KLVWDPLQH��WKHUHIRUH�SURYLGLQJ�D�SURWHFWLYH�HHFW�against CRC.

$JDLQ��PXFK�OLNH�VHHG�RLOV��ROLYH�RLO�LV�EHVW�FRQVXPHG�FROG�RQ�VDODGV�RU�IRU�GLSSLQJ�RWKHU�foods in. Industrially available olive oil is best avoided for its rancidity. A good quality olive oil can be found in a glass container and should be stored in a cool dark place.

,I�\RX�DUH�UHPRYLQJ�IRRGV�IURP�\RXU�GLHW�LQ�RUGHU�WR�KHDO�\RXU�GLJHVWLYH�V\VWHP��ROLYH�RLO�LV� DQ�H[FHOOHQW� FDQGLGDWH� WR�HQVXUH�DGHTXDWH�HQHUJ\� LQWDNH�ZKHQ� UHPRYLQJ�JOXWHQRXV�JUDLQV�VXFK�DV�ZKHDW��EDUOH\�DQG�RDWV��,W�LV�D�SOHQWLIXO�IXHO�VRXUFH��SDFNLQJ�LQ���FDORULHV�gram.

:KHQ� HOLPLQDWLQJ� IRRGV� IRU� KHDOLQJ� SXUSRVHV�� LW� LV�essential that we replace these foods in order to meet our nutritional requirements.

6RPH�SHRSOH�HYHQ�QG�WKDW�VXEVWLWXWLQJ�PRUH�FDUERK\GUDWH�IRU�IDW�KDV�D�EHQHFLDO�HHFW�on their mood��,%6��ZHLJKW��FRJQLWLRQ��VRFLDO�EHKDYLRXU�DQG�PHPRU\�

67

Avocado

Another plentiful source of monounsaturated fat is avocado. Considered to be natures EXWWHU��$YRFDGR�FDQ�EH�XVHG�DV�D�VSUHDG�RU�ZKLSSHG�XS�LQWR�VRPH�GHOLFLRXV�JXDFDPROH��

$YRʌV�DUH�ULFK�LQ�SODQW�EDVHG�EUHV�ZKLFK�DUH�LQFUHGLEO\�EHQHFLDO�LQ�KHDOLQJ�WKH�OLQLQJ�RI�WKH�LQWHVWLQDO�WUDFW��7KHVH�EUHV�FRXOG�EH�FRQVLGHUHG�SUH�ELRWLF�ZKLFK�ZH�ZLOO�GLJ�LQWR�LQ�WKH�QH[W�VHFWLRQ��

$V�D�ULFK�VRXUFH�RI�IDW��$YRFDGR�KHOSV�XV�WR�DEVRUE�DQG�DVVLPLODWH�IDW�VROXEOH�YLWDPLQV��$��'��(��.��ZKLFK�DUH�HVVHQWLDO�IRU�DEXQGDQW�HQHUJ\��GLJHVWLYH�KHDOWK�DQG�EDODQFHG�PRRG��

Fats help us regulate intestinal permeability (absorption of nutrients & defence from pathogens) and enhance immune system activity.

6XUSULVLQJO\��DYRFDGRʌV�DUH�KRPH�WR�D�ODUJH�DPRXQW�RI�9LWDPLQ�&��7KLV�LV�HVSHFLDOO\�XVHIXO�in the healing of the GI tract as Vitamin C is necessary for the formation of strong tissues E\�HQDEOLQJ�FROODJHQ���D�SURWHLQ��WR�IRUWLI\�WKH�FHOOV�RI�WKH�LQWHVWLQDO�OLQLQJ��

/RZ� HQHUJ\� DQG�PRRG� RIWHQ� DFFRPSDQ\� FRPSURPLVHG� GLJHVWLRQ�� $YRFDGR� SURYLGHV� D��FRPSOH[�RI�%�YLWDPLQV��HVSHFLDOO\�%�����%����7KHVH�DOORZ�XV�WR�PRUH�HFLHQWO\�OLEHUDWH�HQHUJ\� IURP�RXU� IRRG�E\� VXSSRUWLQJ� WKH�DFWLRQ�RI�PLWRFKRQGULD��RXU�HQHUJ\� IDFWRULHV��They also help us produce hormones and neurotransmitters from protein building blocks ��WKH�DPLQR�DFLGV��ZKLFK�LQXHQFH�RXU�PRRG�DQG�HQHUJ\��� �

7KH� VPRRWK� FRQVLVWHQF\� RI� DYRFDGR� DOORZV� IDFLOLWDWHG� GLJHVWLRQ� ZKLOVW� SURYLGLQJ� D�FRQFHQWUDWHG�SXQFK�RI�QXWULHQWV��3RWDVVLXP�DQG�PDJQHVLXP�DUH�DPRQJ�WZR�NH\�PLQHUDOV�ZKLFK�VXSSRUW�JRRG�HOHFWURO\WH�ZDWHU�EDODQFH�DQG�VPRRWK�PXVFOH�FRQWUDFWLRQ�LQ�WKH�*,�tract.

68

Poor tolerance6RPH�RI�\RX�PD\�H[SHULHQFH�GLFXOW\�ZLWK�QLJKWVKDGH�YHJHWDEOHV�VXFK�DV�DYRFDGR��7KH�)2'0$36�GLHW�LGHQWLHV�D�SUREOHPDWLF�FRPSRXQG�FDOOHG�D�3RO\RO�WR�DFFRXQW�IRU�GLJHVWLYH�GLFXOW\�ZLWK�DYRFDGR��,I�\RX�DUH�VHQVLWLYH�WR�DYRʌV��\RX�PD\�ODFN�WKH�VSHFLF�VWUDLQV�RI�EDFWHULD�ZKLFK�DOORZ�WROHUDQFH�WR�WKHVH�IRRGV��

The constitution of your microbiome as an individual can determine your ability to digest and utilise certain foods� DQG� WKHUHIRUH� WKH�GHJUHH� WR�ZKLFK�\RX�VXFFHHG�RQ�D�GLHWDU\�protocol such as FODMAPS.

7KLV� LV�ZKHUH�\RX�PD\�EHQHW� IURP�XQGHUWDNLQJ�DQ�HOLPLQDWLRQ�GLHW��$Q�('�VHWV�RXW�D�protocol for you to test certain foods and measure your symptoms.

2QFH� \RX� DUH� DZDUH� RI�ZKDW� IRRGV� FDXVH� \RXU� V\PSWRPV�� \RX� HOLPLQDWH� WKHP��:KLOVW�HOLPLQDWLQJ�WULJJHU�IRRGV��\RX�UHLQRFXODWH�\RXU�PLFURELRPH�LQ�RUGHU�WR�KHDO�IURP�GLJHVWLYH�FRPSOLFDWLRQV��$IWHU�KDYLQJ�GRQH�WKLV��\RX�PD\�QG�EHWWHU�WROHUDQFH�WR�RQFH�SUREOHPDWLF�foods.

The protocol:• Remove

• Replace

• Reinoculate

• Repair

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69

Fatty Fish$OVR� D� VWDSOH� LQ� WKH�PHGLWHUUDQHDQ� GLHW�� VK� VXFK� DV� VDOPRQ��PDFNHUHO� DQG� VDUGLQHV�KDYH�VXSSRUWHG�FRPPXQLWLHV�DQG�DOORZHG�WKHP�WR�WKULYH�RQ�WKH�KRVW�RI�EHQHFLDO� IDWV�FRQWDLQHG�ZLWKLQ��

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+HDOWK\�FHOOV�PDNHV�D�KHDOWK\�RUJDQLVP��DQG�FRPELQHG�ZLWK�JRRG�IDWV�ZH�DUH�RQ�RXU�ZD\�to supporting great health from the outside in. Health radiates from our digestive systems WR�JRRG�HQHUJ\��FRJQLWLRQ��PHPRU\��PRRG�DQG�LPPXQLW\��

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70

Probiotics

3RVVLEO\� RQH� RI� WKH� PRVW� EHQHFLDO� DGGLWLRQV� WR� \RXU� GLHW� DUH� SURELRWLFV�� 5HJXODU�consumption of probiotic foods have been common practice in many cultures across the ZRUOG��

7UDGLWLRQDOO\��IRRGV�ZHUH�IHUPHQWHG�IRU�VWRUDJH�WKURXJKRXW�WKH�\HDU��LQ�RUGHU�WR�VWRFNSLOH�VXSSOLHV�WKURXJKRXW�ZLQWHU�ZKHQ�WKHUH�ZHUH�SRWHQWLDO�VFDUFLWLHV�RI� IRRG��)HUPHQWDWLRQ�also increases the nutritional composition of many foods.

3UHVHUYLQJ�IRRG�YLD�IHUPHQWDWLRQ�DOVR�KDV�VRPH�LQFUHGLEOH�KHDOWK�EHQHWV��)HUPHQWDWLRQ�IRVWHUV� WKH� JURZWK� RI� EHQHFLDO� EDFWHULD� VXFK� DV� ODFWREDFLOOXV� DQG� ELGREDFWHULXP�enhancing the nutritional quality of that particular food.

7KHVH�EDFWHULD�DFWXDOO\�SURGXFH�DGGLWLRQDO�QXWULHQWV�IURP�WKH�SURFHVV�RI�IHUPHQWDWLRQ��including essential vitamins and minerals.

:KHQ�ZH�HDW�D�IHUPHQWHG�IRRG��ZH�LQJHVW�WKHVH�EDFWHULD�ZKLFK�FRORQLVH�WKH�PLFURELRPH�KRXVHG�ZLWKLQ�RXU�GLJHVWLYH�V\VWHPV��5HJXODUO\�FRQVXPLQJ�SURELRWLF� IRRGV�HQVXUHV�ZH�PDLQWDLQ�D�VWURQJ�DQG�GLYHUVH�SRSXODWLRQ�RI�EHQHFLDO�PLFUREHV�ZKLFK�KHOS�XV�WR�GUDZ�optimal nutrition from each and every meal.

7KLV� IRUWLFDWLRQ�HQKDQFHV�RXU� LPPXQLW\�� WKH�JURZWK�RI�QHZ�FHOOV�DQG�WLVVXHV��KHDOWK\�PHWDEROLVP��VOHHS��PRRG��PHPRU\�DQG�EUDLQ�IXQFWLRQ��3URELRWLF�EDFWHULD�DUH�XQGRXEWHGO\�a foundational component for many aspects of our health.

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3URELRWLFV�H[HUW�VRPH�SRZHUIXO�KHDOWK�SUHVHUYLQJ�DQG�SURPRWLQJ�TXDOLWLHV�

3URELRWLFV� LQ� FRPELQDWLRQ�ZLWK� GDLU\� VLJQLFDQWO\� UHGXFHV� R[LGDWLYH� VWUHVV� preserving cellular health.

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Improve gut barrier function

Enhance the action of the immune system

Improve production of neurotransmitters

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71

Pickling is another term for fermentation. You may KDYH�VHHQ�SLFNOHG�HJJV��SLFNOHV�DQG�VDXHUNUDXW�LQ�jars at your local supermarket. This is an age old tradition to diversify the nutrients and bacteria ZH�REWDLQ�IURP�RXU�IRRG��6DGO\��\RX�DUH�XQOLNHO\�WR� GUDZ� DQ\� EHQHWV� IURP� FRPPHUFLDO� SLFNOHG�SURGXFWV�GXH�WR�DGGHG�SUHVHUYDWLYHV�ZKLFK�HLWKHU�NLOO�RU�YDVWO\�GHSOHWH�WKH�EDFWHULD��UHQGHULQJ�WKHP�LQHHFWLYH�DV�D�VXSSRUWLYH�SURELRWLF��

The bacteria produced in fermentation require very delicate conditions in order to live. They QHHG�FRRO��GDUN�HQYLURQPHQWV��VXFK�DV�D�FHOODU�RI�SDQW\�LQ�RUGHU�WR�JURZ��

You are best to source your probiotics from a ORFDO� IDUP� VKRS� RU� ORFDO� KHDOWK� IRRG� VWRUH�ZKR�stocks locally fermented foods. Alternatively you FDQ�IHUPHQW�\RXU�RZQ�IRRGV�ZKLFK�UHTXLUHV�RQO\�D�VPDOO�DPRXQW�RI�SUHSDUDWLRQ�DW�QH[W�WR�QR�FRVW��

7R�IHUPHQW�IRRGV��\RX�QHHG�QR�PRUH�WKDQ�D�IHZ�PDVRQ� �JODVV�� MDUV�� VRPH� VDOW� DQG� VRPH� DSSOH�cider vinegar.

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)HUPHQWHG�FDEEDJH��NQRZQ�DV�VDXHUNUDXW�KDV�EHHQ�D�VWDSOH�RI�(XURSHDQ�FRXQWULHV�VXFK�as Poland and Germany.

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The fermentation of cabbage enhances its nutritional qualities producing a plentiful VSUHDG�RI�WKH�DOO�LPSRUWDQW�%�YLWDPLQV��9LWDPLQ�&�DQG�YLWDPLQ�.��DORQJ�ZLWK�D�OLWWOH�LURQ��7KHVH�YLWDPLQV��DQG�LURQ�DUH�HVVHQWLDO�FRIDFWRUV�LQ�PDQ\�SDWKZD\V�ZKLFK�KHOS�XV�SURGXFH�HQHUJ\��PDLQWDLQ�D�KHDOWK\�PHQWDO�VWDWH�DQG�JHQHUDOO\�HQKDQFH�RXU�TXDOLW\�RI�OLIH��

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76

7KH�KLJK�IDW��SURELRWLF�SRWHQWLDO�RI�FKHHVHV�PDNH�WKHP�DQ�DEXQGDQW�VRXUFH�RI�HQHUJ\�DQG�support good digestion long term. Small amounts of hard cheese can be supplemented and UH�LQWURGXFHG�DIWHU�SRRU�WROHUDQFH�DV�VWUDLQV�RI�FRORQLVLQJ�EDFWHULD�EHJLQ�WR�UHSRSXODWH�in the digestive tract.

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77

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80

:KHQ� ZH� HDW� KHUEV� UHJXODUO\�� WKH\� DOVR� KHOS� JURRP�WKH� EDFWHULD� KHOG�ZLWKLQ� RXU�PLFURELRPH�� 7KH\� H[HUW�DQWLPLFURELDO�DFWLRQ�RQ�WKH�SDWKRJHQLF�EDFWHULD�ZKLFK�FDQ� EHFRPH� RYHUJURZQ� LQ� G\VELRVLV�� $� IHZ� KHUEV�DFWXDOO\�VSDUH�WKH�KHDOWK�RI�EHQHFLDO�EDFWHULD�ZKLOVW�NLOOLQJ� R� RYHUJURZQ�� SDWKRJHQLF� VWUDLQV�� HHFWLYHO\�OHYHOOLQJ� WKH� SOD\LQJ� HOG� ZLWKLQ� WKH� PLFURELRPH�� $�JUHDWHU� EDODQFH� ZLWKLQ� WKLV� FRPPXQLW\� ZLOO� HQVXUH�KHDOWK\� GLJHVWLRQ� ORQJ� WHUP� ZLWK� OHVV� EORDWLQJ�� JDV��and general discomfort.

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Be sure to add in herbs to your meals to boost your GLJHVWLYH�HFLHQF\�ERWK�VKRUW�WHUP�DQG�ORQJ�WHUP��,Q�addition you may like to use essential oils diluted in FDSVXOHV� WR� VORZO\� VKLIW� WKH� FRPSRVLWLRQ�RI� \RXU�JXW�PLFURELRPH��0DNH�VXUH�\RX�IROORZ�WKH�LQVWUXFWLRQV�RQ�WKH�ERWWOHV�DQG�IROORZ�D�VDIH�SURWRFRO��

<RX�PD\�FKRRVH� WR�XVH�RLOV� LQ�FRPELQDWLRQ�ZLWK�RQH�another. Together they act synergistically against pathogenic bacteria.

81

Spices

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82

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83

Part 5Lifestyle Strategies

84

Exercise

Movement is medicine. But the type of movement is key in gradually restoring your physical and mental health.

Yoga<RJD�LV�D�SUDFWLFH�ZKLFK�XQLWHV�WKH�PLQG�DQG�ERG\�E\�XVLQJ�WKH�EUHDWK�DV�DQ�DQFKRU�LQ�ZKLFK�WR�UHOHDVH�DQG�VWUHQJWKHQ�WKH�PXVFXODWXUH�DQG�WKH�PLQG��

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Yoga reduces the physiological response to stress through altering the activity of the autonomic nervous system.�:KHQ�ZH�DUH�LQ�D�SDUDV\PSDWKHWLF�VWDWH��ZH�DUH�UHOD[HG�DQG�enabled to rest and digest. Over activation of the sympathetic state creates stress and WHQVLRQ�ZKLFK�DJJUDYDWHV�GLJHVWLRQ��

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$�JRRG�\RJD�SUDFWLFH�FDQ�EH�VWDUWHG�IURP�WKH�FRPIRUW�RI�\RXU�RZQ�KRPH�E\�H[SORULQJ�online classes. A great pace to start is ZZZ�GR\RJDZLWKPH�FRPZKLFK�RHUV�FODVVHV�IRU�DOO� OHYHOV�� 7KLV� VLWH� DOVR�RHUV�JUHDW�SRWHQWLDO� IRU�SURJUHVVLRQ�DV� \RX� VWDUW� WR�EHFRPH�VWURQJHU��PRUH�IRFXVHG��DQG�GHYHORS�\RXU�EDODQFH��SK\VLFDO�DQG�PHQWDO��

85

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$QRWKHU�EHQHW�4LJRQJ�PD\�RHU�XV�LV�protection against neuromuscular problems��such DV� WKRVH�HPDQDWLQJ�ZLWKLQ� WKH�GLJHVWLYH�V\VWHP��1XUWXULQJ�D� UHODWLRQVKLS�EHWZHHQ� WKH�PLQG�DQG�WKH�ERG\�WKURXJK�JHQWOH�PRYHPHQW�DQG�EUHDWKLQJ�ZH�FDQ�VWDUW�WR�HDVH�PHQWDO�and physical tension.

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Check it out here

Mindset

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86

Take the next step

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Thank you for taking the time to read through this book. I hope that the information has VHUYHG�\RX�ZHOO��

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Take That Step Today