How to Make Your Own Batch of Fermented Carrot Pickles

fermented carrot pickles



Instagram votes are in. My whole fermented carrot pickles are all the buzz with my ferment loving followers. As I promised, here’s the recipe I use to make these tasty, sour, probiotic filled treats.


In this recipe, whole carrots are left to ferment in salty brine until they are tender and pleasantly sour. You can adjust the fermentation time so that the carrots taste exactly as sour as you like.


Once you transfer them to the fridge, the fermentation process slows considerably, and the carrots will keep for many months, although they’re so tasty it’s unlikely they’ll stick around that long.




This recipe yields around 3 cups


2 cups water

2 teaspoons sea salt

1 medium bunch small carrots, leafy tops attached

1 small clove garlic, minced

1 1/2″ piece fresh ginger, peeled and minced

2 scallions, white and green parts, sliced

1/4 teaspoon crushed red-pepper flakes

1/4 teaspoon powdered wasabi




In a small bowl, make a 2.5% brine by mixing together the water and salt, stirring until the salt dissolves.


fermented carrot pickles step 1


Trim the carrot tops, leaving 1″ to 3″ of the stem attached. Peel the carrots and trim any stringy roots. Place the carrots in a wide mouth quart jar.


fermented carrot pickles step 2


Add the garlic, ginger, scallion, pepper flakes, and wasabi. Pour in the brine.


fermented carrot pickles step 3


Place a clean, small plate on top of the carrots, and then set a clean weight (like a jar filled with water) on top to keep the carrots completely submerged in the brine.


Cover the opening of the jar with a piece of cheesecloth and secure it with a rubber band.


fermented carrot pickles step 4


Leave at room temperature (65° to 70°F) to ferment for 10 to 21 days. The fermentation process will occur more slowly if the ambient temperature is at the cooler end of room-temperature range, and more quickly if at the warmer end.


These carrots will become more sour and softer the longer they ferment. When they taste as sour as you prefer, remove the plate and weight, and then scrape off and discard the top layer, which may be covered in a harmless white mold.


Cover the jar with a lid and transfer to the refrigerator, where the carrots can be stored for months.


Share Your Fermented Carrot Pickle Photos


How did your probiotic sour fermented carrot pickle batch turn out? Share some pictures on Instagram, tag me @Fermentationist or use the hashtag  #fermentedcarrotpickles so I can find your gorgeous images.


If you enjoyed this recipe and want to learn how to make 14 of my most delicious and probiotic-rich ferments, check into my Fermented Foods 101 course.


fermented carrot pickles recipe infographic


Are Probiotics Better Than Fermented Foods?

fermented foods


While the benefits of fermented foods are generally accepted, there are probiotic manufacturers who suggest the probiotic benefit of these foods is over exaggerated. The common argument is that the bacteria contained in fermented foods are not able to survive the harsh environment of the digestive system and therefore aren’t beneficial to you.

This is simply not true.

The research supporting the widespread benefits of fermented foods for the body are widely accepted by scientists, doctors, and practitioners. Fermented foods improve your health in many categories, including:

This list comes directly from studies that specifically examine the effects of fermented foods on human health and is by no means comprehensive. There are tons of studies on the effects of fermented foods and their benefits to our health because they affect many mechanisms by influencing gut microbiome composition. Meaning, the bacteria present are able to survive the acidic environment of the gut8.


A Few Considerations on Fermented Foods and Probiotics

So, why are a few health authorities taking rogue positions when it comes to fermented foods and probiotics?

I believe the motivations for these attacks come from a place of frustration for the overreaching claims surrounding fermented foods and probiotics. I definitely agree there is somewhat of an evangelical attitude around fermented foods and probiotics. This has led to some people believing these are solutions to all health problems, which is why I created my Gut Rebuilding Program. However, the benefits of fermented foods are undeniable.

To ensure we maintain a balanced, unbiased view of fermented foods, probiotics, and their capabilities, let’s examine a few statements and determine whether they are true or not.

  • The digestive system is a harsh environment. Yes, the gut has a very acidic pH of 1 to 2.5. However, depending on the location, gastric juice production, and contents of the gut this number can get as high as 79, which is neutral. Furthermore, this argument alone does not discredit the dozens of studies that observe beneficial bacteria level changes, which follows eating probiotic-rich foods.
  • Probiotics found in fermented foods are acidophiles. Yes, this is true. They thrive in an acidic environment and have structures and metabolism that allows them to survive the stomach environment.
  • All probiotics are created equal. This just isn’t the case. Many are made in the laboratory. Some probiotics are GMO (genetically modified organisms). Probiotics supplements are relatively new in terms of human evolution and definitely not all the same. What we do know about probiotics is that humans need lots of diversity in their intestines. Inside your gut is an ecosystem of flora and fauna similar to a healthy forest. Probiotic supplements aren’t very diverse. It is like killing off all the happy critters in the forest (antibiotics) and then releasing millions of bunnies, bats, and squirrels (probiotics) and expecting them to do all the rebuilding. They can’t do it. They are only part of a bigger ecosystem. Adding more bunnies, bats, and squirrels is not going to heal the forest and make all the animals come back again.


Furthermore, there is little to no regulation when it comes to the supplement industry.

These factors are why I recommend fermented foods over probiotic pills – if you can tolerate fermented foods. If you are going to use a probiotic supplement, it pays to use one that you know has been studied for its effects, like mine.

  • All fermented foods contain probiotics. This is a misconception worth clarifying. It is possible for foods to be fermented and not contain probiotics. Beer, chocolate, vinegar, wine, bread, and coffee to name a few. Some fermented foods that did contain probiotics have been treated either by heat or some other process, which renders the probiotics inactive and useless.

As a general rule of thumb, you should always look for probiotic foods that claim to be raw and are never heated, canned or pasteurized. Learn about the ‘functional ferments’ so you know which ones are bonafide packed with probiotics.

The idea that all fermented foods and probiotics are beneficial to the gut microbiome is likely too black and white of a statement for many to swallow. Especially when you consider the above widespread declarations, it’s easy to see why someone might rebel against these claims.

Is the Gut Too Harsh for Fermented Foods?

The short answer is no.

Probiotic-rich fermented foods prove time and time again that they can change the composition of the gut flora, which demonstrates they are surviving. Every health benefit listed above is based on research specifically examining fermented foods.

One study10 even found fermented milk and yogurt was capable of increasing levels of the beneficial Bifidobacteria and Lactobacilli bacteria in the colon. Yogurt also significantly reduced levels of the enteropathogens E. coli and Helicobacter pylori.

Fermented food probiotics are likely more stable than probiotics in pills because they contain the food necessary for probiotic survival – prebiotics. I have been saying for years that it’s best to get your probiotics from fermented foods. Though there needs to be more studies comparing probiotic-rich fermented foods to probiotics in pill form, probiotics benefits are found in both fermented foods and supplements alike.

For over a decade I have been working with clients and recommending probiotic-rich ferments. After getting feedback from literally thousands of clients, the most common results people see is less constipation, better-digested stools, less sugar cravings, getting fewer colds and flus, more energy, and less bloating.

How to Get Probiotics in Your Diet

Make sure you’re getting real, high-quality probiotics in your diet by following these five guidelines:

  1. Opt for functional fermented foods over probiotic supplements when possible.
  2. When choosing fermented foods, be sure it says ‘raw’ on the packaging or has an indication that it wasn’t heated.
  3. Even better, make fermented foods yourself.
  4. If you do take probiotics, make sure they have a high CFU count and are from a reputable source like my Probiotic Power.
  5. Watch my free Gut Rebuilding webinar to learn how to fix the gut without making common mistakes.
  6. You can make your own probiotics in your kitchen when you take my Fermentationist Certification Program. Learn more in this webinar> The Science Behind a Better Belly.


When Probiotic Supplements are the Best Option

Some people have sensitivities to fermented foods. Here are a few times when probiotic supplements may be a better option:

  1. Having reactions to fermented foods, but not to probiotic supplements.
  2. Recently taken antibiotics or too many times and need to take megadoses of probiotics in order to recover digestive capabilities.


When Not to Eat Fermented Foods or Take Probiotic Supplements

There are a couple of health concerns where probiotics can create more havoc. Eventually, you will need to get probiotics in your diet somehow, but not when these reactions are happening:

  1. Histamine intolerance. I also call this ‘histamine overload.’ This is when the levels of histamine are too high in the system. This can be caused from many issues and I speak at great length about this in my Allergy Antidote training. Fermented foods and probiotics are contraindicated in this situation.
  2. SIBO – also known as Small Intestinal Bacterial Overgrowth. This state of dysbiosis is caused by antibiotic overuse and slow motility of the digestive system, which can happen from a variety of underlying lifestyle issues. When SIBO is present, fermented foods and probiotics are contraindicated.

Ongoing research is showing us the importance of caring for our gut microbiome. Learn how to become a steward for the ecosystem inside your body that is home to trillions of microbes. They need you and you need them.

If you would like to learn about the exact functional ferments that I recommend to my clients, download my free guide, The 14 Most Potent Fermented Foods for a Healthy Belly.




Some of the links I share in this post are affiliate links. If you use these links to complete a purchase I will earn a small commission. I use these companies and their products myself because of their quality. I definitely would not recommend the use of any products or services that I wouldn’t pay for myself or that I wouldn’t recommend to my closest friends and family. As always, the choice is yours on whether to buy using my special link.


Getting Strong Digestion—4 Tips Plus What Not To Do

strong digestion


Getting strong digestion is a series of small steps you can take that will pay off in a major way for you in the long run. Want more energy? Greater life satisfaction? To feel good in your skin?

It all starts with strong digestion.

You Are What You Absorb


You’ve heard the expression, “you are what you eat”.

But it’s not just what you eat that matters, it’s what you ABSORB.

Getting strong digestion means that you actually break food down into nutrients you can absorb—
which is the whole basis for energy, immunity, and long-term health.

On today’s Guts & Glory Podcast you’ll learn:

  • Why I absolutely start every meal with bitters (and where to get them)
  • Vitamin K and the science behind WHY probiotics are key for good digestion
  • Why a 45-minute meal will make the rest of your day more productive
  • How to cook a meal right so that your body can easily absorb vitamins and minerals
  • Why a raw food diet is straight up wrong for people with poor digestion
  • What was the worst advice I’ve ever been given!



You can tell if you’ve got A+ digestion when you don’t have visible food left over as it’s being eliminated from your body. (Yes, I want you to study your BMs like you’re trying to pass a test!)

There are very simple, inexpensive (or free) ways to improve your digestion that you can do beginning with your next meal. I’m going to share the top 4 to start with…and you know I love me some action steps, so watch the video and you’ll get those too.

I focus on digestion with my clients on a regular basis — it really is the foundation of everything!

Comment below and let me know…

Have you tried any of these tips to improve your digestion?




Hello everyone. Welcome. I’m Summer Bock. This is Guts And Glory. I want to answer some of the frequently asked questions that I get on Facebook as well as email. Here we have one from Lindsey Davis.

Lindsey Davis wants to know more information about getting your digestion stronger. This is a fantastic question because I do this all the time with people. I did it with myself and I focus on this with my clients on a regular basis.

Let’s talk about digestion because really your digestive system is the most intimate interaction that you have with the environment. You are literally absorbing sunlight and bringing it into your body. I’m not joking. Sunlight hits plants, converts it into sugars inside the plant. The plant stores the sugars. We eat those sugars. It becomes us. It’s crazy awesome. It’s actually this really fascinating, very wonderful metaphor for your own ability to absorb and take in nourishment on all levels.

Getting your digestion stronger, first and foremost you want to really look at some of that more emotional, mental stuff. How good are you at taking in nourishment, being receptive, taking in the things around you that are given to you? How well do you take a compliment? Just things like that. Notice, take inventory and see. That’s just kind of like the mental, emotional field of it.



Then some of the action steps that you can take to get regular, stronger digestion is taking bitters. Bitters is one of my absolute favorites. It’s so bitter. It’s good though. I know I don’t look convincing when I say that. I love these bitters. These are my product. They’re called Liver Lover Warming Bitters. We have Lauren from Wooden Spoon Herbs making these and mailing these out to you guys. You can find them at Awesome place to go check this out and you can order a few months’ supply. Or you can order some for your purse, some for your kitchen, bathroom, anywhere, your office. Wherever you need it, but take it before meals. This actually helps to stimulate your digestive enzymes and your gastric juices so that you’re going to digest your food more fully. Getting your digestion stronger means that you actually break things down. You don’t have visible food left over as it’s being eliminated from your body. You want it broken down completely. Bitters is going to help with that.

Vitamin K and Probiotics


Probiotics, obviously, is a great option for this, getting your digestion stronger, because you end up with these probiotic allies who are in your gut converting certain vitamins. They convert the Vitamin K from plants into a usable Vitamin K2 that your body can now absorb and utilize, which helps with blood coagulation, it helps with bone development, bone growth. It helps with dental health as well. Vitamin K is very, very important. You want to make sure that you are getting that by having strong digestion. That will happen with those happy, little bacteria living in your colon. Those are two things, bitters and probiotics.

This is a very simple one. This one’s like …You know when you go to a yoga class and they’re like, “Destress, breathe.” You’re like, “Awesome, and breathe,” like I’m breathing all the time. That’s the worst advice I’ve ever been given. You know how that moment when you’re just kind of annoyed, it’s like too simple, it’s annoying. You want something challenging, meaty, juicy. Well, I’m going to give you the most boring advice for getting your digestion to be stronger, but honestly, it’s some of the most powerful advice.

45-Minute Meal


That is chewing. Chewing is kind of like breathing. Breathing and chewing really, absolutely, digesting your food in your mouth before it even gets into your stomach. Very, very important. It slows down the process of eating, too, which helps you in general. If you can slow down your meal intake from five minutes to twenty, or even to thirty or forty-five … Honestly, the slower you eat the better. I don’t want you to eat for like ten hours or anything like that, but if you can have a slow meal where you get to breathe, eat, laugh, talk, set your fork down in-between bites, chew, swallow, feel it, feel it in your body before you take another bite. Those kinds of meals are the best way to have strong digestion, because you’re just working with how the body was meant to work.

Cooking for Maximum Absorption


Another tip for you is actually like stronger digestion, would be making food that is cooked slow at low temperatures and that is like, in some ways, pre-digested ahead of time. The fiber is broken down. It’s been prepared in a way that your body can now absorb those vitamins and minerals really easily. A lot of people get hooked on this idea of doing a raw food diet and they feel like that might be the best thing for them. I have found in my clients, who are coming through my Gut Rebuilding Program, really I find, on a regular basis, that they do better with cooked foods. I think this is because they have a digestive impairment to begin with coming into the program. We want to build digestive fire by using foods that they can already absorb. That’s why people do really well with smoothies and juices, because those are really easy to digest foods, but they’re still nutrient dense. That’s what you need. You need those nutrients to heal your body.

All right, so that’s just a few tips. There’s really way more to go and we talk about those in the Gut Rebuilding Program. Feel free to check that out. I also have some video tips over at There’s a lot of moving parts. When I work with clients individually or in my group setting, we figure out with people what’s the part of the puzzle that’s missing for them. A lot of times people are missing something. There’s all these little moving parts and it might sound so easy that how could chewing solve all your problems.

Well, it can actually solve a lot of your problems, but really you have to ask yourself underneath that. What would allow you to have the time to sit down and chew and enjoy a meal with other people that you love, and be laughing and enjoying yourself? How do you do that? That’s the real question. If you’re doing that and you’re chewing your food, you’re living a good life, you’re body’s going to be much healthier. If you’re one of those people who just can’t figure out how to make the time to chew your food or you feel bored while you’re doing it, your life is not exciting enough for yourself. Your brain is getting bored.

You need to liven it up a little bit around mealtime and figure out what that means, whether you’re making foods that taste delicious, spicier. Maybe you’re adding more herbs to your meals to really make it excite your tongue a little bit more. Or you bring in some good friends or you start eating with your co-workers, or you make it a point to sit down and have meals with your family. Whatever it is, I just want to make sure that you’re enjoying those meals. This makes a huge impact on digestion.

Then you’ll see in other episodes I talk about stress. Stress is a digestion killer. It really is. The less stress that you can have in your life, the better, obviously. I’ll leave that for another episode. Alright, everyone, thanks so much for listening and I hope, Lindsey Davis, that that helps you with your journey for digestive strength. Alright, everyone, Summer Bock signing out.

Commit To Getting A Strong Digestion


I’m curious to hear about which step you’re committed to taking action on first. Leave a comment below or join the discussion with my “strong digestion” tribe in our Guts & Glory Facebook group and let us know what you’re working on.

Baked Garlic Sweet Potato Chips

sweet potato chips


The Birth of my Sweet Potato Chips Recipe


I prefer a sweet potato over a potato any day. Loving their creaminess, I used to prepare them with cinnamon, nutmeg and sweet toppings like honey or brown sugar.  Then I realized that the sweet flavors competed with each other and decided to switch tactics.

That’s when I began to treat my sweet potato like a white potato and load it up with Daiya cheese, veganaise (instead of sour cream), bacon bits, chives, and dulse flakes. A new era of my life had begun.

My boyfriend, Scott, won’t eat sweet potatoes unless they are crunchy chips. For me, a healthy relationship involves sitting down and sharing food so I’m committed to us eating together. Hence, I started experimenting with sweet potato chips. We’ve tried many iterations. Until this last one.

I went wild and started added tons of spices, salt, and fresh-pressed garlic. They were a hit. I marinated them all day and took them to the yacht club to bake for dinner. We eat potluck-style with our friends on the weekends. We polished the chips off! I thought they were wonderful, but when my friends who eat all the gluten, dairy, and sugar were commenting on the sweet potato love, I knew I had struck gold with this recipe – it works for all camps!


Garlicky Chips for the Gut Rebuilding Win


When it comes to Gut Rebuilding there are two things to consider. One, you need to feed the microbes with a vast, diverse array of foods. Two, you need to eat spices to regulate the growth of potentially pathogenic bacteria. Spices are gentle antibiotics that keep microbes in check while giving you the added benefits of better nutrient absorption, less bloating, and antioxidants.

These garlicky sweet potato chips have quite the array of beneficial spices that support a healthy gut microbiota.

Win-win for everyone.

Baked Garlic Sweet Potato Chips Recipe




  • 3 pounds sweet potatoes
  • 5 cloves garlic
  • 2 tablespoons olive oil
  • 2 tablespoons salt (Ava Jane’s is my favorite)
  • 2 teaspoons freshly ground cumin (Yea, I take the whole seeds and grind them in a coffee grinder or mortar and pestle depending on how lazy or inspired I’m feeling.)
  • 1 teaspoon freshly ground coriander seeds (This is the most important spice to grind fresh. You’ve never had coriander until you’ve ground it fresh and eaten it in vegan espresso ice cream. But I digress.)
  • 1 teaspoon red chili flakes
  • 1 teaspoon ancho chili
  • 1 teaspoon oregano



Make sure all spices are ground into a fine powder.

Use a mandoline and create thin sweet potato coins. Small sweet potatoes work best for this if you can find them. I have a local farmer here in Tennessee that sells small sweet potatoes at the Wednesday market. They are the tastiest sweet potatoes I’ve ever laid my tongue on. Now, as you are slicing the potatoes, please don’t shave off a giant section of your middle finger like I did. I had to pull out my giant piece of shaved off skin from the potatoes. It was sad. After bandaging up my hand, I added all the ingredients into a glass storage container and stirred them up so that all the potatoes were coated. I closed it up with a plastic lid and let it sit for most of the day. I could smell the garlic through the closed lid. Mmmm.

Preheat the oven to 425 degrees F.

Lay the sweet potatoes out on a cookie sheet as flat and spread out as possible. They will be very wet at this point. Pour all liquid onto the cookie sheet. Bake for 20 minutes and turn the heat down to 275. Flip once the top side starts to dry out a little. Bake until golden, but not charred. If you don’t turn the oven down they will get too dark. If you flip them again you can get them pretty dehydrated and crunchy and they will be delicious. I managed to make these again at home and had leftovers. The next day the chips were the crunchy consistency of store-bought bagged chips. I can’t remember if I left them out on the stove on the tray or bagged them up to achieve this. Knowing my lazy self I’m going to wager a bet that I fell asleep and left them on the stove.

Delicious! When you make these, please post a picture on Instagram or Pinterest and use #sweetpotatochips and #gutrebuilding and tag me so I can see them!


What To Do Before Fermenting At Home




Maybe you’ve wanted to start fermenting at home, but you think,


“This seems risky. There are so many things that could go wrong. Why should I make fermented food, rather than just buying it at the store?”


Kimchi, sauerkraut, miso…These are just a few of the easy-to-make, tasty fermented foods that contain probiotics. But one of the biggest debates is which approach to fermentation is the best?


Before fermenting at home, it is absolutely vital that you create and organize a clean fermenting environment. In order to ensure a safe, healthy practice, your fermentation station has to be top priority!


Read on to learn how easy it is to start fermenting safely at home.




Crocks are used to help prevent mold and lactic acid producing bacteria. That said, it doesn’t have to be a crock—it could also be a glass container like a mason jar. Whatever you end up using, make sure it has straight sides with limited possibility for oxygen.


When it comes to fermenting, oxygen is the well-known enemy. In an aerobic (oxygen) environment, yeasts can oxidize to form acetic acids—the same thing as vinegar. Sure, vinegar is a fermented product, but that’s not what we’re trying to make here.  Also, if oxygen is present, candida-preventing yeasts—such as Saccharomyces cerevisiae, and all the gut-friendly probiotic bacteria—cannot prosper. If the oxygen is eliminated, these beneficial bacteria and yeasts can help clear your gut of harmful bacteria.


Don’t worry; owning a super fancy, expensive jar is not required. However, if you do use a mason jar or alternative option, setting up the jar properly according to your ferment is very important.




fermenting at home 2

100% airtight jars can be harmful, as CO2 forms during the gaseous stage of fermentation. 


This can cause your vessel to explode! 


CO2 gasses must have a way to escape. If you feel comfortable setting up mason jars and making alterations, go for it! Otherwise, consider buying a high-end crock or jar with airlock sealing that can release the bi-product of fermentation.


The best jars have rubber gaskets, and my personal favorites have airlocks. This prevents mold spores from inoculating the ferment. I recommend spending more money on jars that will save you time and energy, while also ensuring the quality of your ferments! If you’re an avid fermenter, it’s worth it.




Beyond the very necessary crock or storage item, there are several other tools necessary to create a safe, healthy, sanitary, and proficient fermenting space.


  • Knives: You’ll want a large, quality knife able to cut through thick foods such as cabbage. If you have a dull knife, sharpen it! If you don’t own a sturdy knife, invest in one. It could last you a lifetime and is totally worth the purchase! You also will want to have a small, quality paring knife for cutting smaller items.
  • Cutting board: Plastic or wood is fine. If your wooden cutting board has black spots of mold on it, please throw it out and get a new one. We don’t want mold spores ending up in your ferment.
  • Weights: Using anything from pickling pebbles to glazed ceramic weights helps keep your ferments compact inside your jar. I personally don’t recommend using rocks as weights because I’ve just had it fail too many times.
  • Rolling Pin: You can use a rolling pin as a tamper for pushing your fermented goods into your crock. Or you can buy a dedicated tamper, made specifically for this purpose.
  • A rubber band and cloth work well to keep bugs away


Find some of my favorite fermentation supplies at my influencer store if you’re looking for inspiration.




When it comes to a storage location, you want to make sure your ferments are in an area where they can evolve efficiently. You’ll want to keep your ferments in an area away from light, free from temperature fluctuation, and UV rays that can alter your food.


“How do I know if oxygen is in my crock? What are some signs of bad set-up?”


If it looks off, it probably is. Signs of a ferment gone wrong include:


  • Brown cabbage
  • Yeasty odor
  • Slime
  • Mold





I get asked a ton of questions about what kinds of crocks to use and how to avoid mold, so I made a video.


This mini-tutorial explains my personal fermenting methods, shows off some of the most popular varieties of crocks, and lets you in on one of my favorite choices for making the best homemade probiotics with fermented veggies. Check it out!


Watch this mini-lesson to learn more about the following:


  • Something you have in your recycling bin that you can use right now
  • Airlock vs. traditional style crocks and jars
  • Size—does it matter?
  • Where to score giant crocks and the dangerous kind to avoid
  • Which weights to use
  • And my personal favorite system!







The process of fermenting may seem overwhelming at first, but it’s actually quite simple once you get the hang of things. Also, it’s worth noting that homemade ferments generally have more than eight times the amount of probiotics as an entire bottle of store-bought supplements!


Now that you know how to begin safely fermenting at home, if you’re interested in learning how to make the most healing ferments on the planet, I’d love to help you.


See how you too can turn your kitchen into a DIY probiotic factory in no time with my Fermented Foods 101 course.


Some of the links I share in this post are affiliate links. If you use these links to complete a purchase I will earn a small commission. I use these companies and their products myself because of their quality. I definitely would not recommend the use of any products or services that I wouldn’t pay for myself or that I wouldn’t recommend to my closest friends and family. As always, the choice is yours on whether to buy using my special link.

11 Most Powerful Fermented Foods In Your Healer’s Toolkit


Wondering which are the most powerful fermented foods to use for Candida, weight loss, allergies, diabetes, cancer, and other conditions?

Whether you’re looking to increase your energy or heal a specific condition such as high blood pressure or IBS, certain fermented foods can get you results quickly and naturally.

You’ll want to use specific fermented foods depending on your desired results. And not all fermented foods are used medicinally, such as beer or chocolate.

(Even though you could make an argument for chocolate being medically necessary…It definitely is for me sometimes!)

Below is an overview of functional, powerful fermented foods used for their nutritional and healing properties.




First mentioned in a Chinese poem nearly 3,000 years ago, kimchi is one of the world’s first lacto-fermented foods. This traditional Korean dish, made of cabbage and spices, improves the function of the cardiovascular and digestive systems. Its antioxidants help lessen the risk of serious health conditions, such as cancer and diabetes. Here’s my step-by-step video on how to make an easy and delicious Kimchi at home.




Of all fermented products, yogurt is the most commonly consumed. Yogurt directly impacts diet quality, metabolism, and blood pressure. There is a new study that shows a major correlation between reduction in diabetes and intake of sugar-free yogurt. NOTE: When buying yogurt, check that the milk source is either grass-fed goat or sheep, and that it’s certified organic. You can also learn to make your own in my Fermented Foods 101 course!




This fermented milk product is high in calcium, magnesium, and vitamins, with a similar taste and texture to that of drinkable yogurt. This sour-flavored fluid is made by adding kefir grains to milk, boosting immunity, alleviating bowel-related issues, improving digestion, and building bone density. It’s even linked to killing Candida, a yeast-like parasitic fungus. Although it’s less popular than yogurt, it is actually higher in probiotics. (Coconut Kefir is a great dairy-free option that utilizes fermented juice of young coconuts to replace the milk.)




Kombucha is a fermented beverage, composed of black tea and sugar that originated in China about 2,000 years ago. The sugar can come from various sources, i.e. cane or pasteurized honey. When the SCOBY (aka Symbiotic Culture Of Bacteria and Yeast) is added, the fermentation process begins. Once fermented, the sugary tea transforms into a carbonated, fizzy drink, high in enzymes, probiotics, advantageous acids, small amounts of alcohol, and vinegar. Studies show that kombucha improves digestion, increases energy, supports immunity, aids weight loss, and serves as a full-body detox. If you’d like to learn more about the pros and cons of Kombucha, click here.




There are two different kinds of pickles. When you preserve cucumbers in vinegar, you get pickles. But when you soak cucumbers in a salt-water brine, you get probiotic pickles…Yes! One pickle can contain up to 20 percent of your daily Vitamin K value, a vitamin essential to bone and heart health. NOTE: Because pickles are commonly processed and come in many forms (i.e. relish, dill pickle, sweet pickle, etc.), it’s important to look for organic or locally produced pickles to ensure quality. You also want to make sure that they say ‘cultured,’ ‘unpasteurized,’ or ‘lacto-fermented.’ Pickles are one of the most common ferments, and super easy to learn to make yourself!




Sauerkraut is fermented cabbage made with salt and often herbs, which enhance the flavor and nutritional content. High in fiber, vitamins, iron, copper, calcium, and magnesium, consuming sauerkraut strengthens bones, supports your natural, healthy inflammation response, reduces cholesterol, regulates digestion, fills the gut with much-needed Lactobacillus plantarum (a great probiotic), and assists circulation. It’s also dairy-free and you can make it ‘wild’ which means you won’t need a starter culture! Watch this video where I teach how to start your own probiotic factory right on your kitchen counter!




Idli is a steamed, naturally leavened cake, made from ground rice, urad dal (white lentil) and beans. This gluten-free food is light and digestible, with high levels of calcium, potassium, and iron. Because idli requires steaming, it doesn’t have probiotics; however, its high iron content is crucial to oxygenating the blood.




Unpasteurized vinegar is an extraordinary stimulant. While the majority of vinegar in American grocery stores is a cheap, mass-produced product with absolutely no health benefit, traditional vinegars made with quality alcohols and live cultures possess various health benefits.

Vinegar is one of the world’s earliest preservatives, and apple cider vinegar (ACV) is a a few thousand year old home remedy. Raw vinegars made from the unpasteurized juice of fruits contain all the nutrients and enzymes of the fruit itself. For example, ACV contains all the nutrients of apples: pectin, acetic and malic acids, B vitamins, to name a few.

All in all, vinegar is a tonic that aids digestion, lowers blood pressure, and relieves stress and fatigue. Additionally, consuming vinegar makes it more difficult for your body to absorb sugars and starches.




Miso is the broth from fermenting soybeans, barley, or rice, and mold. This popular Asian dish has anti-aging properties, strengthens bones, promotes healthy skin, helps lower the risk of cancer, and aids the function of the nervous system. It is alkalizing and delicious, especially when homemade. For a quick lesson on how to make the best miso you’ve ever tasted, click here.




Traditionally people make this Indonesian cake-like dish from fermenting soybeans with live molds. Because it possesses the same protein qualities as meat, it’s a great option for vegetarians! It’s high in vitamins, reduces cholesterol, and quickens muscle recovery. Fresh tempeh is more delicious than the stuff you get out of the freezer, however, this is one of the more time-consumptive and difficult ferments to make at home.




This popular Japanese side dish is similar to tempeh, also made from fermented soybeans. The power of natto lies is in its high levels of vitamin K2, a vitamin that delivers calcium appropriately to the body.

It’s common that those who take calcium supplements experience absorption problems. When the bones don’t receive K2 properly, calcium deposits in the cardiovascular system which can cause osteoporosis. But with the help of K2, the calcium distributes properly to strengthen bones. Why not choose natto to help?

Natto also contains nattokinase an enzyme used to support cardiovascular health and blood clotting.


Raw Cheese and Nut Cheese


Raw milk has not undergone the pasteurization process that kills many of the beneficial bacteria. Goat, sheep, and A2 cows’ cheeses are particularly high in probiotics and healing digestive tissues. Studies show it relieves depressive symptoms and lifts neurological problems. Only raw and unpasteurized cheeses possess probiotics.

Nut cheeses come from a variety of nuts including almonds, cashews, macadamia, and walnuts. A great substitute for cheese made from animal milk, nut cheese is ideal for those with vegan diets, as well as those who are lactose intolerant.

Though the nutritional value isn’t quite the same as raw cheese, nuts provide high levels of protein and healthy fats. By adding probiotics and fermenting them you get a delicious vehicle for probiotic delivery to the gut.




Sourdough starter is a leaven for making bread, comprised of fermented wild yeasts and bacteria. With lower sugar levels than most breads, sourdough helps reduce damaged starches. Because the bacteria and yeasts in sourdough pre-digest the starches, eating it supports gut health and strengthens the bacterial ecosystem, making one less prone to infection.




Eastern Europeans have brewed Kvass for several thousands of years, traditionally by fermenting rye or barley. These days people usually make it with fruits and various root vegetables. Loaded with Lactobacilli probiotics, kvass is known for its ability to cleanse blood and the liver.




You can make this traditional Ethiopian flatbread from a variety of grains, but generally you make it with teff. Packed with proteins, calcium and iron, injera serves to build strength and aid in recovery after illness.

Please keep in mind that you can also ferment many foods not listed here for nutritional value if done appropriately. Some of these include pumpkin, hot sauces, salsas, daikon, dilly beans, olives and mushrooms. Head over here, and I’ll show you how to make many of these ferments yourself.


Want to Make Your Own Batches of Powerful Fermented Foods?


11 powerful fermented foodsGet started with my free guide on how to make a delicious batch of fermented okra. This colorful guide will have you on your way to a delicious and potent ferment in 30 minutes or less. Best of all, they’re way better than any store-bought pickles for probiotic benefit. Get your guide here.

Can Gut Testing Unlock Your Health Mysteries?

You don’t have to look far to see the importance of gut health these days. The gut health movement is the new buzz, and it’s here to stay. I’m absolutely thrilled! With about 40 trillion microorganisms living in your gut, we’ve begun to unravel just how important they are to our digestion, nutrient absorption, immune system, and even our mental health.


That’s right – your gut microbes play a significant role in how you feel on a day-to-day basis, even emotionally. Anxiety, depression, and other neuropsychological disorders such as autism spectrum disorder and schizophrenia are associated not only to digestive health but to specific strains of bacteria living in the gut.1


Research is beginning to identify which species of bacteria have control and influence over hundreds of conditions. We are only at the beginning of these revolutionary discoveries.


All of this is incredibly important for you because it means what you consume directly feeds particular microbes while starving others. The implications are that your diet is the cornerstone of your health. While many of us know the importance of our diets, the degree to which your gut microbiome impacts every aspect of your health is information that everyone needs to hear.


Did you realize scientists can look at a stool sample gut profile, and with 90% accuracy know whether the individual is obese or lean? In fact, your gut microbe makeup is so indicative of your overall health it’s earned the nicknames, “second brain” and “second genome.” 2


You have a lot of control over your gut microbiome, which is why if you’re having chronic digestive issues (or any health problems for that matter) I always recommend you clean up your diet first and foremost. However, if you’ve tried a bunch of healing protocols and you’re still sick, the next step is to get a stool test.


Having stool testing done can give you a better understanding of what’s exactly happening. For many of my clients, it ends up being the most important step we take in gaining back their health.


Should you get a stool test?


While you may decide to get stool testing ordered without having any serious condition or symptoms, there are some cases where I absolutely recommend this test. You should test if you have any of the following symptoms:


  • Diarrhea
  • Constipation
  • Abdominal pain
  • Vomiting
  • Gas and bloating
  • Ulcers
  • Weak immune system
  • Autoimmunity
  • Extreme fatigue
  • Nutritional deficiencies
  • Brain fog
  • Sugar cravings
  • Depression
  • Anxiety
  • Joint pain
  • Obesity
  • Food intolerances – especially developing new sensitivities
  • Skin conditions – such as psoriasis, rosacea, and eczema


For the most part, if these symptoms are short-lived you might be able to skip a stool test and focus on your diet. However, if these are persistent, lasting a few months or more, you should get tested. These tests tell us so much about what’s happening in your gut that they can be a shortcut to better health.


My top recommended gut tests


Each of these tests have their own pros and cons, and no test is perfect. Take a moment to familiarize yourself with these so you can decide which is best for you.


1. Genova GI Effects – This is one of my favorite tests because it is easy to interpret. It’s designed to explain the analysis of your microbes and how they relate to your health. There are clinical association charts that tell you if you have biomarker patterns for certain diseases such as type 2 diabetes, inflammatory bowel disease, and more.3 Plus, it includes a three-day collection as well as parasitology.


Genova Diagnostics also has a great guide to interpreting your results, which you can find here. This is a great option if you decide to do this testing with or without a doctor. The test provides your doctor with diagnostics and the interpretation guide offers you additional information so you can take research into your own hands.


2. Dr.’s Data Comprehensive Stool Analysis/Parasitology x3 – I like this test because it’s an easy test to read and understand for most people. This test evaluates aerobic and anaerobic bacteria, parasites, and yeast. The fact that it has yeast analysis is a bonus because candida overgrowth is surprisingly common.


3. Diagnostic Solutions Laboratory GI-Map Test – This test reports on opportunistic organisms, normal flora, parasites, viruses, and fungi.4 Additionally, you’ll get a report on any antibiotic resistant genes present and virulence factors, which are molecules created by microbes that tell us how effective they are within the gut.


4. The Viome Test – Unlike the others, this is not a diagnostic test but rather a user-friendly at home test. This means you won’t need a doctor to order it and you’ll receive helpful tips about what you should eat and how to take better care of your health. Your doctor can’t use this test to make a diagnosis.


That being said, this is considered the most comprehensive gut test on the market. Viome has access to proprietary species sequencing they got exclusive permission to utilize from the U.S. government. Viome’s test is different from the rest because most labs only identify gut microbes on the genus level, which limits interpretable results. Additionally, Viome can test for microbial metabolites, revealing information about how your microbes live and reproduce.


Viome testing is incredibly accurate and advanced. You’ll get data on species, metabolites, viruses, and other pathogens that aren’t available with any other lab test. One downside is they don’t release all the information of their test to you, most likely for proprietary reasons. Instead, you get a personalized report of recommendations. As a bonus, you don’t need to order this test through a lab or a doctor.



How often should you get a stool test?


When you are trying to get your health in tip-top shape, whether you’re ill or not, I recommend getting a stool test every 12-24 months. However, if you’re dealing with a chronic illness, you should get tested every six months, if possible.


Also, if you are trying a new protocol or are working hard to manipulate your microbiome for your best health, you can test upon completion of your regimen or after sufficient time has passed. This may mean you get a stool test as a baseline and then again three to six months later to see if your microorganisms have shifted as you intended.


Mold testing and questionnaire


Mold testing comes up for some of my clients because exposure can wreak havoc on the composition of the gut, which is where most of your immune system exists. Mold exposure can slow and prevent healing but can also cause its own damage.


For clients that simply aren’t responding to our protocols, I recommend a mold test kit.


Testing for mycotoxins through Real Time Labs can sometimes be the missing piece of the puzzle. If you’ve looked into other options and you are still at a loss for what’s impacting your health, consider mycotoxin testing. Also, there’s a great, free fungal questionnaire you can use to help with diagnostics. It’s short and simple, and you can complete it here.


When your health remains a mystery – look to your gut


The gut is the “heart” of your immune system and your overall health. If you are struggling to get on track or to identify underlying causes of any health conditions at all, I always recommend checking the gut.


Unfortunately, our food system supplies us with gut damaging foods that are wreaking havoc nationwide. Collectively we’re frustrated, which was clear to me after witnessing the resounding reaction to my post Food in America is Poison.


I hope you’ll consider taking some of these gut and stool tests to help you find the answers you are seeking. In my opinion, these tests can all be a step in the right direction when it comes to recapturing your best health.











Some of the links I share in this post are affiliate links. If you use these links to complete a purchase I will earn a small commission. I use these companies and their products myself because of their quality. I definitely would not recommend the use of any products or services that I wouldn’t pay for myself or that I wouldn’t recommend to my closest friends and family. As always, the choice is yours on whether to buy using my special link.

What to Do Before, During, and After Taking Antibiotics

As a country we take far too many antibiotics – an estimated 4 out of 5 of us will be prescribed antibiotics this year.1 This is a staggering number and it’s not just wrecking our guts, it’s changing microbes themselves. Antibiotic-resistant strains are on the rise and complicating treatments.

In 2015, 50,000 people died from antibiotic-resistant pathogens in Europe and the US and this number is projected to reach 10 million per year in 2050.2 Eventually, we are going to be forced to face the damage created by the astronomical use of antibiotics.  

But for now, we can focus on minimizing our personal use. Through a better understanding of gut health, good nutrition, and fermented foods, we can avoid antibiotics most of the time.


What Antibiotics Do To Your Gut


Much like an ecosystem, our gut is made up of hundreds of thousands of bacteria. We’ve evolved as a species alongside these gut dwellers. Meaning our health is intricately entangled with the health of our gut microbiome.

People often ask me, “How long does it take for good bacteria to restore after antibiotics?”

This is still up for debate, though antibiotics wreak havoc on our gut health by blasting through beneficial bacteria.3 One study found antibiotics even mess with RNA sequencing of some strains.4

There is what’s called “functional redundancy” of the gut, meaning it’s able to largely bounce back from antibiotic use. This same study found that within 4 weeks the participant’s guts closely resembled their pretreatment state. However, that same study found certain species failed to recover even after six months.

While it’s best to avoid antibiotics whenever possible, there are times when it just can’t be avoided.

If you find yourself in the unfortunate situation of needing antibiotics, there are steps you can take before, during, and after to support your gut and minimize the impact. It’s a common misconception that you should wait to implement these steps until after you’ve finished your antibiotics – don’t wait! Start each of these six steps before you take that first pill.


How to Prevent Antibiotic Damage Before, During, and After Antibiotics in 6 Steps:


1. Eat prebiotic foods


We talk a lot about probiotics, but prebiotics are just as important. Prebiotics are a non-digestible fiber (oligosaccharides) that supply the beneficial bacteria with the nutrients they need to thrive, especially bacteria in the Bifidobacterium and Lactobacillaceae families.5

You can think of prebiotics as “food” for the good guys.

Eat more:

  • Jerusalem artichokes
  • Garlic
  • Jicama
  • Chicory root
  • Dandelion greens
  • Onions
  • Leeks
  • Asparagus

Does this list sound somewhat foreign to you? Just start with one of the foods you know how to cook and eat that every couple days. Other easy options include nice starchy foods that bacteria love such as sweet potato, winter squash, and wild rice!


2. Eat probiotic-rich fermented foods


Make a plan to heal your gut through incorporating probiotic foods before, during, and after antibiotics. Some of the best fermented foods for your gut and overall health include:

  • Kefir
  • Coconut kefir
  • Sauerkraut
  • Kimchi
  • Greek yogurt (not the sugary stuff!)
  • Raw cheese
  • Apple cider vinegar
  • Lassi


3. Take probiotics


The best probiotics to take after antibiotics should include the following species:

  • Lactobacillus acidophilus
  • Lactobacillus casei
  • Lactobacillus rhamnosus
  • Lactobacillus reuteri
  • Bifidobacterium bifidum
  • Bifidobacterium breve
  • Bifidobacterium longum


4. Take supportive herbs


Adaptogenic herbs make your body more resilient to stressors and restore your energy reserves antibiotics are known to zap. You can take these before, during, and after antibiotics. They will help your body deal with the impacts of the antibiotics better and help you bounce back faster.

You can also take a berberine supplement for a few weeks. This will help balance your gut flora and prevent reinfection. Herbs that will support you during your round of antibiotics include:

  • Berberine
  • Ashwagandha
  • Holy basil
  • Ginseng
  • Rhodiola


5. Implement the Gut Rebuilding Program


For a comprehensive gut rebuilding program, you can sign up for my eight-week course which is perfect for anyone who is about to take or has taken antibiotics. It’s complete with eight trainings, four video coaching calls, a gut rebuilding handbook, private Facebook group, and delicious, energizing recipes.

If you just want to know what you should be eating in general, I recommend:

  • 4-6 ounces of protein
  • 6-12 ounces of non-starchy vegetable
  • 2-4 ounces starchy veg like winter squash, sweet potato, or wild rice

Be sure your diet is a balance of protein, vegetables, and a starch to feed the beneficial bacteria.


6. Reduce unnecessary stressors


When you’re taking antibiotics, your body needs all the help it can get to heal itself. This is why reducing your exposure to toxins is very important. If you’re exposing yourself to unnecessary toxins, your body has to work to clear those out and can’t spend as much energy healing.

You can reduce your toxic burden but implementing the following:

  • Drink filtered or spring water
  • Clean up your personal care products. Check out my favorite clean products in this post.
  • Use natural household cleaners. Watch this interview with toxins expert to find out how.
  • Replace air filters regularly
  • Avoid cooking on aluminum or non-stick pans
  • Eliminate BPA containing plastics
  • Take Epsom salt baths


Reduce the impact of antibiotics in your life


If you’ve had to take a round of antibiotics it’s important to consider how you got to that point in the first place. Ask yourself, why did you have to take antibiotics? Is there anything you could do to prevent this from happening again in the future? And what could you do to make yourself generally healthier and stronger, so your chances of needing harmful medications are reduced?

There are times when it’s completely out of your control, so don’t beat yourself up about it. View this as an opportunity for improvement and try not to get too anxious or stressed out. In fact, when you heal your gut, you’ll experience a whole host of positive cognitive benefits. The gut-brain connection is powerful and even influences your mood.

If you get control of your gut health before you get sick, you might eliminate your need for antibiotics altogether.

Share this article with a family member or friend who’s about to start antibiotics or already took them. You can help them significantly reduce the consequences of antibiotics by following these six steps and your gut will thank you!












I’m Hiring a Content Technician


I’m looking for a Content Technician to help us with rounding up daily data and executing editorial tasks for my online practice, programs, summit, educational products, and herbal apothecary. I currently have a wonderful team, but the business is growing and needs a person who can help us complete the critical tasks related to tracking and organizing data, content, launches, and programs.


This is a paid contract position you can do from home and will be a 40 hour per week role. You will work directly with of our simplification and systemization specialist, aka, our Operations Manager.


I’m looking for someone who:


1. Is highly organized, detail-oriented, and serious about organization and processes. You probably have done event planning or bookkeeping because you’re good at logistics and details, and you like to write lists and work from a checklist at all times.


2. Enjoys working alone most of the time. The work you’ll be doing is typically alone. If you’re the type of person who likes to chit-chat with people and interact with friends a lot, this probably isn’t right for you.


3. Has the flexibility to work 8 hours each day of the week (excluding most weekend days and holidays) – preferably split between the morning and late afternoon/evening.


4. Is “tech-savvy” with things like Office, Google Docs/Sheets/Drive, Infusionsoft, Shopify, Zoom, scheduling, email, etc.


5. Is extremely dependable… not the “This usually doesn’t happen, but it happened again” type.


6. Doesn’t take things personally, have feelings hurt easily or get offended. Stays objective and likes to always use logic to make decisions. Like an engineer 🙂


7. Has some experience with internet marketing, launching, podcasting, email marketing, list management, social media, and sticking to a budget.


If you’re the type of person who thrives on “creative” work, where you work and interact with a lot of people… and deal with a lot of different types of complex challenges… then this probably is NOT right for you. This is more of what we would call “data wrangling”, and will require you to keep checklists and work through specific, somewhat technical processes with minimal direction once you’re let loose without the training wheels, so to speak. I promise you will be trained until you “get it” (which we anticipate with your analytical brain will be quick) by someone who can tell you very clearly what you need to do and how it needs to be done.


On the other hand… if you’re the type of person who loves organizing things, operating efficiently and using checklists, and basically becoming better and better at running through a pre-planned process, then this might be PERFECT for you!  And hey, if you’re always looking for ways to dial up your efficiency, that’s definitely the special “creative” skill set that makes you “just right” to throw your hat in the ring.


As the Content Technician, you’ll work directly with the Operations Manager while interacting with other team members, our tech team, copywriters, affiliates, freelancers and other influencers’ support staff to help us manifest the vision for our company. This role does not specifically require much interaction with our clients or customers, however, it requires excellent communication and professional relationships with affiliates and influencers in the health space.


No questions or exceptions, please. To apply, click below and respond to the questions by TUESDAY, MARCH 20. Due to overwhelming response rates, I’m sorry to say late applications will not be considered. CLICK HERE TO APPLY NOW! 


Be Happier, Healthier, and Have More Energy Than Ever Before Using the Gut Rebuilding Formula

Gut health is an indicator of your overall well-being. Because your gut is the home to over 80% of your immune system it is the master influencer of your happiness and well being.1  Your happiness and energy levels are important to me, and the reason I  want to introduce to you the ultimate method to rebuild a healthy gut. Based on scientific-research and honed through work with personal clients, the Gut Rebuilding Formula contains all the steps necessary to complete a total gut health overhaul.

My Gut Rebuilding Formula isn’t a harsh detox or cleanse. Instead, it’s a process to reboot your gut microbiome, which ultimately strengthens your immune system, boosts energy, and in many cases, increases the quality of life overall.

These may seem like extravagant claims, but after 11 years of witnessing patients come to life once they implemented this Gut Rebuilding Formula, I can assure you this has the potential to take you to the next level no matter where you are currently in your health journey.

The three steps of the Gut Rebuilding Formula are simple, yet powerful:

  1. Feed – First, your body benefits from healthy and nutrient dense foods designed to correct microbiome and bioterrain imbalances. Sometimes supplements are used to help correct imbalances more quickly.
  2. Strengthen – Next, the focus is all about strengthening your body through healing the gut, proper rest, emotional detox, and hormone balancing.
  3. Release – Finally, the body needs support to release the burden of chemicals and pathogens that are bringing you down. This includes eliminating what I call ‘kryptonite foods,’ environmental and biological toxins, food allergies, and negative patterns.

Unlike other protocols, we work on each of these simultaneously, which allows maximum healing in record time.

What Are The Benefits of Gut Rebuilding?


I love to lead with the benefits of any solution I propose because it’s why you’re here in the first place, isn’t it? Rebuilding your gut boasts numerous benefits you’re sure to notice quickly.

After completing the Gut Rebuilding Program I’ve had clients experience:

  • Steady, natural energy
  • Reducing frequency of viral or bacterial infections
  • Calmer digestion and reduction in indigestion, gas, burping, constipation, and bloating
  • Remission of chronic health conditions
  • No more gut-based illness
  • Improvement in neurotransmitter balance
  • Greater physical strength and endurance
  • Better hormonal balance
  • A stronger desire to help others
  • Emotional stability
  • Ability to fast/cleanse without getting ‘hangry’
  • Improvement in reproductive capability
  • A more diverse and healthier bioterrain
  • Clearer skin, eyes, and mental focus
  • Greater desire for foods that are both healthy and deeply satisfying
  • A more definitive sense of purpose and motivation

Your body needs proper nutrition, a boost in strengthening components, and a reduction of toxic and infectious loads to see a full gut reboot, and this takes time. I recommend you give your body at least two months to take in all the benefits of this process.

After about a month, you may find that your body actually craves each step, much like my previous participants have. This desire is foundational to the success of the Gut Rebuilding Formula. Because once you desire these healing elements, the Gut Rebuilding Formula shifts from a reboot into a way of life, and that is the ultimate goal.

So without further ado, let’s dive more deeply into the three steps so you can begin healing your gut today and reap all the amazing benefits listed above.

1. Feed – Your Body and Bacteria


When it comes to healing your gut and body, I’m going to recommend you focus on eating in a manner that promotes a balanced gut microbiome and bioterrain, while also nourishing your body. Generally, eating this way includes:

  • Nutrient dense foods
  • A predominantly plant-based diet
  • Healthy fat
  • Organic protein
  • Alkaline foods

Before we jump into specific foods, I’d like to touch on the science behind the gut microbiome and the bioterrain because there are fundamental principles that, once understood, can be applied across the board to any nutritional plan.

Feeding your gut microbiome  


The health of your gut microbiome is dependant on diet diversity.2 Similar to ecosystems, a richness in species encourages specialization and healthy competition. We evolved alongside the development of the gut microbiome, which includes trillions of bacteria, fungi, viruses, and protozoa. In essence, the more diverse your diet is, the more diverse your microbiome, a critical aspect of good health.

As a country, we’ve significantly lost dietary diversity over the past 50 years. You might think there are mountains of selection in the grocery store today but once you compare the ingredients of the processed foods, you’ll notice they are s1urprisingly similar.

Food scientists create processed foods with the primary goal of creating something you’ll repeatedly buy for the lowest cost possible. Because of this, the ingredients they are using are not diverse at all. In fact, I often tell clients to stay away from the middle of the grocery store (which is where most processed food live), as much as possible.

Your gut microbiome thrives on diversity. Diversity is what makes the gut microbiome resilient to disease.3 Because of this, science has found that the gut microbiome is primarily responsible for regulating the risk of numerous chronic conditions, including 4

  • Inflammatory bowel disease
  • Obesity
  • Cardiovascular disease
  • Type 1 and Type 2 diabetes
  • Cancer
  • Multiple sclerosis
  • Allergies
  • Autism
  • Asthma

Your gut microbiome outnumbers your genes by 100 times and plays a role in your body like the incredibly influential organ that it is.5

Feeding your bioterrain


The term bioterrain refers to your body’s vitals, fluids, and nutrients. 

Your bioterrain includes the following elements:

  • Electrolytes
  • Enzymes
  • Vitamins
  • Minerals
  • Hormones
  • pH balance
  • ATP pathways
  • Cellular membrane integrity
  • Anabolic/catabolic metabolism

Nutrient-dense plant-based foods have the greatest impact on your bioterrain. Depending on your imbalances you should place a greater emphasis on eating certain nutrient-dense foods. Sometimes supplements are also required to correct imbalances more quickly.

Feeding your body  


It’s time to focus on the actual foods you should incorporate into your diet to nourish your body, keeping in mind your gut microbiome and bioterrain. Key factors to observe include diversity for the gut microbiome and nutrient-density for the bioterrain.

With this in mind, here are some of the best foods you can eat:

A predominantly plant-based, organic diet:

  • Fermented foods such as sauerkraut and kimchi
  • Dark leafy greens – parsley, cilantro, spinach
  • Vegetable fruits – cucumber, avocado
  • High alkaline – celery, fennel bulb
  • Cruciferous veggies – broccoli, Brussel sprouts, bok choy, kale
  • Root vegetables – beets, carrots, celery root
  • Spices – often overlooked, use spices liberally, as they are packed with healing properties – my favs are: turmeric, oregano, thyme, coriander

Healthy fats:

  • Grass-fed butter
  • Ghee
  • Coconut oil
  • Olive oil
  • Avocados
  • Flax seeds
  • Chia seed
  • Wild caught salmon
  • Grass-fed beef and organ meats
  • Nuts

Organic protein:

  • The further you can get from the conventional food system the better when it comes to meat. Your local farmer is far better than any factory farm, including organic labeled products.
  • Fish low on the food chain (low heavy metals) – herring, sardines, anchovies
  • Wild caught salmon
  • Grass-fed beef
  • Pasture raised chickens
  • Organ meats

Alkaline forming foods:

Acidic foods cause inflammation and illness in the body. When you eat a high alkaline diet, you reduce your risk of disease or death from many chronic conditions.6  Some of the best include:

  • Alkaline water
  • Lettuces
  • Microgreens
  • Parsley
  • Celery
  • Cucumber
  • Spinach
  • Avocado
  • Beets
  • Citrus
  • Garlic
  • Oregano
  • Ginger
  • Wheatgrass

Again, sometimes supplementation is necessary to help correct imbalances quickly. During the Gut Rebuilding Formula, I recommend participants invest in nutrient testing to check for any deficiencies. Supplementation can then be personalized based on test results.

2. Strengthen – Your Gut and Energy


To strengthen your body most effectively you should focus on healing the gut, proper rest, emotional detox, and hormone balance.

The power of fermented foods


After getting more plants in your diet, I recommend consuming fermented foods, which exposes your body to probiotics and helps your gut extract nutrients more efficiently.

Fermented foods and probiotics also add bacteriocins to your gut’s ecosystem, which enhances human health.7 Bacteriocins are proteins produced by certain bacteria that inhibit the growth of another. In a sense they are antimicrobial but in a specific and advantageous manner.

Use herbs and supplements to support the microbiome


Incorporate gut healing herbs and other supplements, specifically those that support the gut microbiome. Some of my favorites include:

Increase rest to induce healing


In the US, we don’t take rest seriously. We seem to hold on to the idea that it’s something to be proud of if we can get through the day on little sleep. Research indicates that sleep is far more critical than we ever realized, especially since without enough, it negatively manipulates the gut microbiome.8

In addition to sleep, you need to get enough rest between exercise sessions. For those of you that are exercise junkies, you might find that increasing your rest days not only helps your gut health but also improves your results in the gym. Sure, exercise has been shown to improve the diversity of the gut microbiome, but too much can also be bad for your gut. 9, 10

Reduce emotional burden and improve gut health


It’s not enough to solely focus on what’s going into your body through your mouth. You need to also consider how your nervous system impacts your gut because the two undeniably interweave.11 Specifically, your enteric nervous system, or the nervous system of your gastrointestinal tract, is largely responsible for your emotions and vice versa.

Through communication via the vagus nerve, your gut and brain symbiotically impact your emotional well-being. You may think the brain does most of the talking, but we are discovering it’s actually the gut that’s primarily involved in influencing your everyday emotional well-being.12

Sympathetic dominance is when the portion of your nervous system most responsible for fight-or-flight responses is firmly in charge. This dominance can lead to anxiety, depression, insomnia, and adrenal fatigue. When you implement the Gut Rebuilding Formula, you should simultaneously work on your emotional well-being. Fortunately, due to this intricate link between the gut and your emotions, you should find improvement in your emotional health when you heal your gut.

Increase insulin sensitivity


Many of the steps mentioned help improve insulin sensitivity, but working to enhance this factor is worth talking about on its own. How sensitive your body is to the hormone insulin is a good indicator of overall health. When your body constantly needs more insulin to get the same effect (usually due to poor diet), it leads to prediabetes and ultimately results in a diabetes diagnosis.

When your body is sensitive to insulin you reap numerous benefits including improved hormone balance, restored neurotransmitter equilibrium, and accelerated weight loss. Some of the best things you can do to increase your insulin sensitivity include:

  • Eliminate sugar and refined carbs
  • Strength train
  • Eat more healthy fats
  • Eat low glycemic foods
  • Ensure you have enough magnesium (essential for proper insulin signaling) 13
  • Eat certain foods – vinegar, sauerkraut, soluble fiber, nuts, turmeric, ginger, cinnamon, garlic, and green tea
  • Utilize the power of herbal medicine for a natural blood sugar response – holy basil tea and extract is wonderful
  • Lower cortisol – this stress hormone interferes with the breakdown of insulin, which means lowering your stress levels can make a drastic difference in your insulin sensitivity

These steps improve insulin sensitivity, which is critical to restoring neurotransmitter and hormone imbalance.

3. Release – The Toxins and Inflammation


The final part of the Gut Rebuilding Formula is to eliminate toxins, support your body’s detox pathways, and reduce inflammation. There are several ways this can be done, including:

1. Reducing your toxic burden – The best ways to do this include:

    • Use only natural cosmetics and personal care products
    • Opt for safe and natural home cleaning products
    • Eliminate heavy metal sources such as aluminum pans, fish high in heavy metals, and mercury fillings
    • Eliminate all BPA plastics
    • Check mattresses and furniture for unsafe off-gassing chemicals
    • Forgo the use air freshening spray
    • Test for mold growth in your home
    • Consider purchasing air and water filters for your home

2. Eliminating ‘Kryptonite’ foods – The biggest culprits here are:

    • Anything fried – especially in trans fats (avoid hydrogenated everything)
    • Vegetable oils high in omega-6 such as canola oil
    • Sugar
    • Refined carbs
    • Gluten
    • Artificial flavors, preservatives, colors, fats, or sweeteners
    • Anything you’re sensitive to or that causes you allergic reactions

3. Testing for and eliminating foods to which you are allergic or sensitive – The most common are:

    • Gluten
    • Dairy
    • Eggs
    • Soy
    • Peanuts
    • Shellfish
    • Tree nuts
    • Fish
    • High histamine foods 14

4. Treating existing infections – Work with your health practitioner to test for and ensure you are free of any viral, bacterial, or fungal infections. If you struggle with chronic health problems, a few worth checking for include:

    • Epstein-Barr virus reactivation 15
    • Human herpes virus
    • Candida tropicalis fungus
    • Borrelia burgdorferi bacteria
    • Helicobacter pylori bacteria 16
    • Mycotoxins
    • E. coli bacteria
    • Listeria bacteria
    • Coxsackievirus B
    • Mycobacterium avium bacteria
    • Streptococcus pyogenes bacteria
    • Saccharomyces cerevisiae yeast

5. Reducing emotional burden – Remember the enteric nervous system and sympathetic dominance? When you practice emotional release, you reinforce the cycle of improved gut health and improved emotional well-being.

6. Balancing the gut microbiome – When you balance the gut microbiome, it helps reduce the amount of damaging endotoxins released by harmful bacteria, which in turn reduces the toxic burden on your body overall. 17

7. Restoring hormone and neurotransmitter balance – The best way to do this is through entering a state of rest and restoration while getting the proper nutrition.

You’ve probably noticed that some of the better ways you can release toxins and reduce inflammation are similar to other steps in the Gut Rebuilding Formula. Specifically, numbers five, six, and seven on the above list are also techniques that contribute to the Feed and Strength stages. The steps in this process reinforce one another, which gives you the power of compounding benefits.


For example, when you take the steps to heal the gut microbiome through diet, you reduce stress and sympathetic dominance, which in turn accelerates the gut microbiome rebalance. Additionally, these two reinforcing factors then reduce inflammation and alleviate pressure on the detox pathways of your body, which supports every step of this process.

This Gut Rebuilding Formula is everything you need to completely reboot your health and begin the journey towards your best, most fulfilling life today. Using the three simple steps of feed, strengthen and release, you too can be on the path to your happiest, healthiest and most energetic self possible. If you’d like more information about following the formula, click below to join our free Gut Rebuilding webinar.






Making Fermented Veggies Video Series

In this three part video series, I will teach you how to make delicious raw sauerkraut that is filled with probiotics.

You have Successfully Subscribed!