Category Archives: Holistic Health & Personal Development

Oil pulling: is it actually good for your oral health?

Posted on 5 April, 2017 by | Leave a comment

what are the proven scientific benefits of coconut oil pulling?

In my time as an alternative health guru, I’ve come across loads of old wives’ tales that simply don’t stack up. Tonics that cure all manner of illnesses. Home-made lotions that clear up all kinds of skin problems. Strange habits that somehow, mysteriously cure health conditions people have been trying to treat for years. Some work, and some fail. Some are funny, some make a lot of sense, and some are downright dangerous. So which category does oil pulling fall into?

What actually IS oil pulling?

Alright, so you’ve got a vague idea of oil pulling involving coconut oil and your mouth…but what does it actually mean?

Oil pulling developed as an integral part of Ayurveda, a traditional form of Indian medicine which took shape between 3000 and 5000 years ago. Essentially, it involves swishing any kind of edible oil around in the mouth for a period of time, to prevent dental decay, oral difficulties, bleeding gums, and plenty more. Commonly used oils include sesame oil, sunflower oil, olive oil and coconut oil. Coconut oil, being the new golden girl of the alternative health world, is the obvious choice for most oil pullers.

While it has it’s origins in ancient Ayurvedic practice, it wasn’t until the early 1990s that oil pulling was popularized by a certain Ukrainian doctor by the name of F. Karach. In 1991, Dr Karach delivered a lecture to the Houston Indian Senior Citizens Association, and word got out. Next thing, the good doctor’s lecture was posted in the Journal of World Teletherapy, and it was on to bigger and better things from there.

Dr Karach had some bold claims about the benefits oil pulling could provide for not only oral health, but general health as well. Karach believed that oil pulling could cure upwards of 30 systemic diseases and health conditions, including asthma, diabetes, hypertension, and even migraine headaches. While some of these claims are undoubtedly farfetched, modern science continues to establish links between oral hygiene and general health. A well-researched example is the association between oral infections and diabetes mellitus.

So there’s obviously some truth to Dr Karach’s beliefs, but the problem is that there’s very little scientific basis to most of them. Sure, oil pulling might help you treat diabetes, headaches or even asthma, but it also might not. So what benefits do we know that oil pulling provides, without a shadow of doubt?

The scientifically proven benefits of oil pulling

Happily, there’s actually a reasonable amount of studies into the health benefits of oil pulling. While many of them so far have been small and for a relatively short duration, the results show that there’s some definite scientific substance to several claims about oil pulling.

Oil pulling treats gingivitis and plaque

Research indicates that oil pulling is an effective treatment against gingivitis. A 2009 study published in the Indian Journal of Denture Research took 20 compliant teenage males with some seriously nasty oral hygiene and asked half of them to do oil pulling using sesame oil once a day, along with their (presumably lacking) usual dental routine. The other 10 boys were given chlorhexidine mouthwash to use on a daily basis as a control group.

After 10 days, the test subjects were checked to see how their oral health was coming along. The researchers found that both groups had comparable reductions in both plaque and gingivitis, and that these reductions were significant. In their words: “the oil pulling therapy showed a reduction in the plaque index, modified gingival scores, and total colony count of aerobic microorganisms in the plaque of adolescents with plaque-induced gingivitis.” And of course the winner here is oil pulling, because it doesn’t expose your gums (and therefore bloodstream) to nasty chemicals and additives like those found in the commercial mouthwash.

Oil pulling treats Streptococcus mutans

This is good news, because Strep mutans is one of the leading bad guys in the harmful oral bacteria world. This 2008 study once again grabbed hold of 20 adolescent boys, which leads me to believe that there’s some affiliation between this study and the previous one that looked at gingivitis. Nothing wrong with that, technically.

Researchers gave the half of the boys sesame oil to conduct oil pulling once a day for 2 weeks, and the other half that same nasty chlorhexidine mouthwash. After checking up on the lads, they found that “the reduction in the S. mutans count in the plaque of the study group was statistically significant after 1 and 2 weeks.” This suggests that while oil pulling is effective in treating Strep mutans, you need to do it for at least a week to see any results. Good to know, right?

While much of the research has focused on sesame oil, coconut oil shows even more promise. A comprehensive 2011 study published in the Asia Journal of Public Health found that coconut oil was not only effective against S. mutans, it also exhibited strong antimicrobial activity against our old foe Candida albicans.

Oil pulling treats halitosis (bad breath!)

We all know someone who battles with bad breath. Perhaps that someone is you. Either way, constantly belting out great clouds of fumes isn’t great for one’s social life. Luckily, there appears to be an easy solution, and it’s not carcinogenic “sugarfree” chewing gum. Yup, it’s oil pulling!

A 2011 study published in the Journal of Indian Society of Pedodontics and Preventive Dentistry (say that ten times!) once again pitted sesame oil pulling against regular mouthwash to see which was most effective in treating halitosis and the bacteria that cause bad breath. Weirdly enough, they also conducted the research using 20 adolescents. Interesting. Regardless of the deja vu, the results were promising: “oil pulling therapy has been equally effective like chlorhexidine on halitosis and organisms associated with halitosis.” Garbled English aside, 2 weeks of oil pulling appeared to make a big headway into treating bad breath.

Oil pulling DOES NOT detoxify the blood

Sadly, this is one rumor that simply isn’t true. This study puts it nicely: “oil pulling cannot actually draw toxins out of the blood as claimed because the oral mucosa does not act as a semi-permeable membrane to allow toxins to pass through.” In other words, while toxins can enter the bloodstream via the gums, oil can’t somehow magically draw those toxins right back out again. Toxins still in the mouth? Sure. Toxins elsewhere in the body? Nope.

How to do oil pulling with coconut oil

While much of the research has examined oil pulling through the lens of either sesame oil or sunflower oil, coconut oil is still your best choice in my opinion. It’s a wide-spectrum antibacterial and anti-microbial agent, meaning it can kill off a range of different pathogens in your mouth, and it has a much better omega-3 to omega-6 ratio than sunflower or sesame. Because more omega-6 fatty acids mean more inflammation, coconut oil is the logical choice.

Here’s what to do:

  • Pop a heaped teaspoon of coconut oil into your mouth. If it’s solid, give it a minute to melt before you start the next step.
  • Swish the coconut oil gently around your mouth. The idea is to move it between your teeth from one side of your mouth to the other – like you would with mouthwash, but more gently. Continue doing this for 10 to 20 minutes – the longer you do it for, the more bacteria you’ll draw out of your teeth and gums. Try to avoid going over 20 minutes however, as word has it that your body starts to re-absorb the toxins after that point.
  • Spit the oil out. Don’t be tempted to keep the coconut oil for cooking or anything else, as it’s loaded with your mouth toxins! Gross! I usually spit it into a paper towel and put it in the rubbish, as it could clog up your plumbing if spat into the sink and it’s too fatty for the compost.
  • Rinse your mouth with warm water, and spit that out as well!
  • Brush your teeth as per your normal routine. For best results, and because I care about my gums, I use the OraWellness Healthy Mouth Blend along with the Bass toothbrush. They’re more than your average toothpaste and toothbrush, but a worthy investment in your health.

As we saw in several of the studies, your best bet is to continue oil pulling every day for at least 2 weeks. Feel free to take a break after that point, but there’s nothing stopping you from making this a part of your regular dental routine. Your teeth just gave you a high five!

Oh, and just so you know – I’m literally giving oil pulling a go as I type this post! I’m planning on doing it every day over the next couple of weeks, and I’ll report back on whether it’s made any difference to my pearly whites at the end.

UPDATE: I’m two weeks into my daily oil pulling commitment and actually really enjoying it. My teeth have definitely gotten a couple of shades whiter (which could also be in-part due to my remineralizing tooth powder recipe), and my mouth feels a lot fresher. I also had a small cut on one of my gums from a rare chip eating incident, and it healed super fast with the oil pulling. I’m going to keep this up for at least another week and see how things go!

Thanks for reading, everyone! What are your thoughts on oil pulling? Still think it’s just a load of codswallop, or have you used it already and seen significant improvements in your oral health?

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Posted in Holistic Health & Personal Development, Natural Self Care, Oral and Dental Care, Uncategorized

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Buying the best essential oil diffuser

Posted on 26 March, 2017 by | Leave a comment

thrive primal essential oil diffuser guide

So, you’ve seen the amazing health and wellness benefits that essential oils can bring into your life. Excellent. You’ve signed up as a wellness advocate with the likes of doTERRA or Young Living, are buying oils on a regular basis, and use them daily. Awesome. Perhaps you’re just buying oils occasionally, when you’re favorites run out. That’s cool too!

But what about diffusers? They’re typically a larger investment than single oils, and you’ve heard that a lot of diffusers don’t really cut the mustard. You want a diffuser that’ll stand the test of time, fill your home with wonderful aromatics, and above all not break the budget. It’s a hard bargain you drive, but a commendable one.

This post is all about helping you reach an informed decision about which diffuser is best for your needs. While I’ll admit up front that I’m a doTERRA advocate (because they’re so darn awesome!), I’m making a point of being as impartial as possible and reviewing a wide range of diffusers from different companies.

Common types of diffusers

There’s plenty of confusion out there when it comes to diffusers, and part of that is because of the wide range of types that are available on the market. Ultimately, however, there’s 4 main varieties of essential oil diffuser:

  • ultrasonic diffusers
  • nebulizing diffusers
  • heat diffusers
  • evaporative diffusers

From the experiences we’ve had and the preliminary research I’ve conducted, I personally wouldn’t recommend using heat diffusers or evaporative diffusers. From most accounts, they aren’t as effective at spreading the essential oils throughout a space, and in some cases (as with the heat diffusers) the essential oil may be denatured by the process. Feel free to make your own conclusions on this one, however.

Whether you choose to invest in nebulizing or ultrasonic diffusers is up to you. Here’s a few pros and cons for each:

  • nebulizing diffusers are perhaps the most effective diffusers at covering a large area. The essential oils attach directly to the unit, so there’s no water required, and they can fill a room much more quickly than ultrasonic diffusers. However, they do tend to cost a little more than ultrasonic diffusers, and you’ll go through your oils quicker.
  • ultrasonic diffusers are generally cheaper than nebulizing diffusers and double as a humidifier, which is useful for those cold, dry winter months or if you’re sleeping in a room with low relative humidity. Many of them do tend to have lights that you can’t turn off, which isn’t great for melatonin, and they’re not quite as strong as the nebulizing diffusers.

Purespa ultrasonic essential oil diffuser

This is one classy ultrasonic diffuser. It’s relatively compact, looks good, and is BPA free. Here’s the pros and cons of the Purespa Deluxe Ultrasonic Diffuser:

Pros

  • Large 120 ml tank, which means it can be left on for up to 10 hours. That’s considerably longer than most other diffusers, which typically range between 2 and 6 hours.
  • The LED lights can be completely switched off! This makes it a great choice for having in your bedroom as you sleep.
  • Easy to clean and refill 
  • It looks pretty darn sexy, if I’m honest.

Cons

  • Many people have reported that the diffuser went downhill after a month. Some have said that it becomes noisy or inefficient after that time, but it’s worth noting that the company who makes them seems to have good customer service, and they typically replace the unit no questions asked.
  • The touch-sensitive on/off switch can be difficult to operate for some people.
  • It’s a little noisier than some other ultrasonic humidifiers. Not super noisy, but the slight whirr may annoy some people.
  • The lights continuously toggle through a series of colors rather than remaining on one, which might put off some people.

Overall, the Purespa Deluxe diffuser deserves much of the hype it receives. The fact that the some of the units degraded after a month might worry me, but that was only for a very small minority of the purchasers and that’s likely to happen to many diffusers, no matter how good the quality is. I really like that it can go completely dark, which to me makes it a great diffuser+humidifier combo at night.

Cost: $40-$50 on Amazon (there’s a less fancy, but equally effective, version of the Purespa diffuser for $10 less than the deluxe version)

Trillia MINA III Aromatherapy Nebulizer diffuser

The future is here, and it looks like the Trillia Mina III Nebulizing essential oil diffuser. It’s a ridiculously long name for a super-sleek yet down-to-earth diffuser that packs a serious punch. If you’re ok with spending a bit more money, this could be the right diffuser for you.

Pros

  • Looks fantastic, either in the natural wood finish or the sleek white version
  • For a nebulizing diffuser, it’s one of the most quiet I’ve found. The pump is rated at a super low 5 db noise level, so it’s almost as quiet as an ultrasonic diffuser
  • The nebulizer and high performance air pump mean it can service up to 800 square feet of your home! That’s actually pretty impressive. 
  • Your essential oils are completely encased in glass, meaning there’s no potential for plastic degradation as with some ultrasonic diffusers

Cons

  • It’s a whole lot more expensive than your average diffuser
  • It’s still a little noisier than some of the higher quality ultrasonic diffusers
  • Shuts off automatically when the oil runs out, but the light stays on until it is manually switched off. Kind of unnecessary.

I’m actually hard-pressed to find much wrong with the Trillia Mina III. I love that the essential oil is completely encased in glass, because I simply can’t bring myself to fully trust plastic diffusers. This means that you can diffuse citrus essential oils without any concern of plastic breakdown, as is the case with some other diffusers. I’m also impressed with how much coverage this thing has – some people have even reported that it can diffuse effectively over 1000 square feet. This means that, while it’s more expensive than other diffusers, it does the job of 3 or 4 cheaper diffusers. Kind of a no-brainer, really.

Cost: $99 on Amazon.

Urpower ultrasonic essential oil diffuser

Easily one of the most popular diffusers available, the Urpower Essential Oil Diffuser has an average rating of 4.6 out of 5 from a whopping 12,000 reviews on Amazon. It’s hard to argue with those statistics. At the time of writing this post, it’s also one of the cheapest diffusers we’ve come across, at a measly $20.

Pros

  • Two mist settings, meaning you can up the ante when you need more essential oil action around the home or if you’re using it in different-sized rooms  
  • Super quiet, perhaps the most quiet ultrasonic unit I’ve come across
  • Small and compact, making it a good travel companion
  • Considerably more affordable than most other high-quality diffusers.

Cons

  • It can be hard to twist off the top of the unit to fill up the reservoir.
  • Only operates for up to 6 hours
  • While the LED lights can be turned off at night, the small “on” indicator light can’t. Not great for sleeping.

If you’re looking for a solid choice at a low price, you could do worse than the Urpower Essential Oil Diffuser. You’re not going to get as much coverage as the Trillia Mina III, nor as long an operation time (like the Purespa Deluxe), but I definitely wouldn’t hesitate to recommend it to any first time essential oil users.

Cost: $20 on Amazon (currently on special)

Innogear ultrasonic essential oil diffuser

Look the same as the Urpower diffuser? That’s because it is! Exact same product, different name. The Innogear essential oil diffuser is also going for $20 right now, so it’s really just down to the name.

doTERRA ultrasonic petal diffuser

The doTERRA petal diffuser is simple and straightforward. It lacks many of the finer points that other diffusers offer, and is admittedly a lot less aesthetically pleasing, but I don’t mind that – not every diffuser needs to be a work of art! This was my very first diffuser, and it continues to work without a hitch 3 years later – it’s even travelled with me across several continents, so that’s saying something!

Pros

  • Simple and reliable. I’ve never had any issues with this product  
  • Reasonably quiet, although does have a slight tinkling sound occasionally
  • Mist reach of up to 330 square feet, which is more than many other ultrasonic diffusers

Cons

  • The LED light can be switched off, but there’s still a small light behind the “on” indicator that can’t be switched off. This does create some light, which can be annoying for sleeping.
  • A bit “uglier” than some other ultrasonic units
  • Could do with a slightly longer operation time

Ultimately, the doTERRA petal diffuser is still a good first choice for those starting out with essential oils. I can personally say that these things just keep on going, so there’s no doubt to its quality. It is, however, a bit more expensive than many of the other ultrasonic contenders.

Cost: Currently $58.60 on Amazon. Note that it can be bought wholesale for $47 if you’re a doTERRA Wellness Advocate.

doTERRA ultrasonic lotus diffuser

I haven’t tried the doTERRA lotus essential oil diffuser yet but based on preliminary reviews wouldn’t recommend it. It’s horribly overpriced, and as far as effectiveness it’s about the same as most other standard diffusers. You’re better off investing in the Trillia Mina III, which is still $20 cheaper and works far more effectively. 

Pros

  • Looks nice, and has a relatively unique design
  • Doesn’t take up much surface area

Cons

  • Ridiculously overpriced for what it is: a standard essential oil diffuser.

Cost: $120 on Amazon.

Young Living ultrasonic diffuser

The Young Living Rose Home Diffuser is essentially just a more expensive version of the doTERRA petal diffuser. It has all the usual features that most ultrasonic units provide, and is a solid yet unexciting choice for your first diffuser.

Pros 

  • Looks nice-ish, if you like roses!

Cons

  • Super expensive, for what you get: a standard ultrasonic diffuser
  • Has been known to break down after 6 months
  • Has a smaller coverage than the doTERRA petal diffuser

Overall, it doesn’t really make sense to buy this unit (or the Young Living “Dewdrop” diffuser, for that matter) when you have so many other, more reasonably-priced diffusers available.

Cost: $75 on Amazon.

Which essential oil diffuser is best?

It’s difficult to say which is the king (or queen) of diffusers, as there’s just so many different kinds out there. I have, however, reviewed a good range of diffuser types over varying price ranges, so this gives you a good idea of how the market is segmented. Based on my own experiences with these diffusers and other people’s reviews, here’s my two picks.

Best ultrasonic essential oil diffuser: the Purespa Deluxe Ultrasonic Diffuser. For what is still a reasonable price of around $40, you get a top-quality diffuser that has an impressive operation time of 10 hours and with lights that can be completely turned off to help you sleep. It’s only shortcoming is a slightly smaller coverage than the doTERRA petal diffuser.

Best nebulizing essential oil diffuser: while I only reviewed one nebulizing diffuser, the Trillia Mina III Nebulizing diffuser is the obvious choice for top-quality essential oil aromatherapy. I love that it’s made from hand-blown glass, that it doesn’t contain any nasty plastic, and that it can diffuse over a huge area. In this way, it replaces up to 4 ultrasonic essential oil diffusers. The price may deter some buyers, but if you’re looking for quality, this is a great choice.

What essential oil diffuser to you use? Would you recommend any specific diffuser to the team here at Thrive Primal? We’d love to know how you got on with your diffuser purchasing experience!

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Posted in Essential Oils, Holistic Health & Personal Development, Stress, Uncategorized

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The Gut Health Super Bundle is finally here!!

Posted on 22 March, 2017 by | Leave a comment

You’ve replaced your household cleaners with non-toxic products. You use alternative health remedies. You eat whole foods, avoid refined sugars, and exercise regularly.

And yet, you still feel like something’s missing when it comes to your health…but what on earth could it be?

I’ve had many of the same thoughts myself. I feel pretty good, but why don’t I feel great?

Is it possible that one of the most unglamorous organs is behind all of your health problems?

I’m talking about your intestines. Or gut. Or digestive system. Whatever you want to call it, its function is NOT glamorous.

But here’s the thing: poor gut health isn’t pretty, especially if you’re fighting leaky gut syndrome, allergies, or fuzzy brain – all symptoms of a gut that isn’t doing what it’s designed to do.

It can already feel a bit daunting to work on healing your digestive issues, but then to spend time searching for practical solutions at a price you can afford? Forget about it.

But what if everything you need (and then some) came together in one magical package, for the most affordable price ever? Well, you’re in luck, because that’s exactly what’s happening and I’m telling you, this bundle is just what you need.

The Gut Health Super Bundle includes 16 ebooks, 5 eCourses, 3 videos, and 1 massive summit full of expert videos. One of those ebooks is our very own bestselling Paleo Guide to Beating Candida Naturally. So if you’ve been holding off on buying this essential guide to getting rid of your Candida overgrowth, now might just be the time to make your move!

These top-quality resources cover everything you need to heal your gut…tummy-soothing recipes, meal plans, quick-start guides, in-depth education, and so much more.

For less than the cost of some high-quality probiotics, you’ll get a complete library to help you:

  • End your digestive complaints (you know what they are)
  • Identify your own trigger foods and how to eat for digestibility
  • Discover how to make gut-healing fermented foods at home – and cheaply!
  • Choose the best probiotics and other supplements
  • Simplify your meal planning routine with gut-healing recipes and meal plans
  • and finally get your health back.

Plus, it comes with $40 worth of bonus offers for tummy-friendly, real food products.

You sort of need to see it to believe it, but the package includes 25 digital products and it’s worth over $695!

Besides being so incredibly helpful, one of the things I like best about the bundle is the price. By offering it for a short time only, they’re able to give you access to over $695 worth of amazing products for a whopping 93% off!

Here’s how it works:

  1. Visit their website, take a quick look at all the goodness that comes in this package, then click the “Get my copy now!” button to go through their simple and secure 3-step checkout process.
  2. You’ll receive an email with a login to their online access portal, where you’ll begin downloading your eBooks, signing up for your eCourses, and redeeming your free bonus offers.
  3. Use their Getting Started Guide to pick the topic you want to tackle first and start the healing journey!

I’d hate for you to miss out, so click HERE to learn more or buy the bundle.

It’s even backed by a 100% happiness guarantee, so you can make sure it’s right for you.

No one should put up with poor digestive health because it costs too much or they can’t get the help they need.

Embracing a healthy lifestyle is an important first step. But to really experience holistic health, you need to get your digestive system back on track.

Learn more or get your bundle HERE. If you’ve got any specific questions, feel free to get in touch with us at inquiry@thriveprimal.com. I’ve already purchased the bundle myself, so I can definitely help you out!

 

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Everything you need to know about essential oils: Part 2

Posted on 21 February, 2017 by | Leave a comment

thrive primal uses for essential oils

In our previous post, we explored what exactly it is that makes a good essential oil and why they’re so darn fantastic. We also took a walk through the doTERRA wellness advocate and LRP programs, and how to go about getting the most from your oils.

In this article, I’m going to examine some of the many uses for essential oils, from joint pain to eczema. By the end of the article, you’ll have dramatically improved your knowledge of how to use different essential oils to solve everyday illnesses and ailments, and you’ll be that much more excited to get your hands on these wondrous elixirs of health!

Remember, however, that we’re not doctors – if you’re ever in doubt about something, consult a professional first!

Using essential oils to treat coughs

Coughs are a common enough occurrence around the home, especially during the winter months. But rather than knocking back nasty chemical-laden cough syrups or formulas, why not make up your own anti-cough essential oil formula? Here’s some of the most effective essential oils proven to treat coughs and other respiratory problems:

  • Frankincense – a strong anti-inflammatory oil that helps to clear the lungs and nasal passages and regulate breathing
  • Eucalyptus – helps to break down mucus in the lungs and alleviate inflammation in the respiratory system
  • Tea tree – can treat bacterial and viral infection associated with coughs
  • Lemon – long used as a potent weapon against colds and flu, lemon essential oil can fight the cause of your cough and boost your immune system
  • Peppermint – this essential oil is dynamite against dry coughs, and is a decongestant as well

Because the cause of your problem is located in your respiratory tract, the best way to use these essential oils to treat the cough is to use a diffuser. doTERRA has an excellent petal diffuser which you can buy through our store that we use every day, or you can grab a well-regarded diffuser on Amazon. Otherwise, make up a balm by adding a few drops of one or a few of the above essential oils to 1/4 cup of coconut oil. Rub the balm on the neck and chest (wherever the cough is bothering you) a few times a day.

Using essential oils to treat cramps

I’ve been known to wake up in the night with a teeth-grinding, often shriek-emitting cramp in one of both of my calves. Added to that regular feet and jaw cramps, and that’s a whole trifecta of pain right there! Do you suffer from these sorts of muscle cramps as well, or perhaps even menstrual cramps? Either way, you’ll agree that they’re not nice. Here’s a few easy solutions, essential oil styles:

  • If it’s general muscle cramps that you suffer from, mix up some coconut oil with a few drops of eucalyptus, lavender or helichrysum essential oil. Rub it on as soon as the cramp hits, or in advance if you have a sneaking suspicion that there’s cramps in your future.
  • If you regularly have problems with menstrual cramps, clary sage, cypress, lavender and ylang ylang are all effective ways to naturally balance hormones, increase circulation, reduce stress, and ultimately alleviate cramping. Use a carrier oil (such as coconut or castor) to rub in 2-3 drops of these essential oils onto your lower abdomen and groin. For even better results, use a warm compress after applying the oils to really get them working deep into your lady bits.

Using essential oils to treat diarrhea

You’d be surprised by how often this comes up! And rather than rushing to the drug store to stock up on Immodium if you’ve got a bad case of the runs, do your health a favor and give these essential oils a try first:

  • Peppermint essential oil – this can lower bowel inflammation and prevent the formation of loose poop
  • Ginger essential oil – in addition to it’s anti-fart (not the scientific term!) and anti-inflammatory properties, ginger is also a great natural anti-diarrhetic.
  • Geranium essential oil – this is an age-old natural remedy for diarrhea and other issues of the gastrointestinal tract, and by all accounts it works wonders!

While it might seem logical, ingesting essential oils is generally considered rather dangerous. Instead, apply them topically by mixing with a carrier oil and rubbing directly onto your abdomen – with the aid of the carrier oils, the essential oils will still be able to penetrate your GI tract and work their wonders.

Using essential oils to treat earaches

Earaches can quickly make your day a whole lot less enjoyable. Essential oils make a convenient, effective way to treat earaches, but only when they’re used correctly. Because the ears are so sensitive, make sure you don’t let any essential oil get inside your ear canal. I’ll talk about how to use essential oils safely around the ears, but first here’s some of the more popular essential oils for treating earache:

  • lavender essential oil
  • chamomile essential oil
  • tea tree essential oil
  • eucalyptus essential oil
  • rosemary essential oil

Probably my favorite way of treating earaches with essential oils, and one of the safer methods, is to use a hot compress. Simply soak a cloth in hot water for a minute or two, wring out the excess water, then place 2-4 drops of essential oil (lavender and chamomile are a great mix) onto the cloth and hold it against your ear for 10 minutes, or until the cloth cools. Another way to treat earache is to place a small amount of carrier oil in your hand, mix in 2-3 drops of one or several of the above essential oils, and gently apply to the backs of your ears.

Using essential oils to treat infections

If there’s one area that essential oils particularly excel in, it’s infections. They have long been used to treat both external (i.e. superficial) and internal infections – ranging from grazes to bacterial overgrowth and yeast infections. In this section, I’ll talk specifically about treating external infections, as things like yeast infection are a whole different ball game. Here’s my top picks for anti-microbial essential oils:

  • Tea tree (melaleuca) essential oil – this is my go-to for anything infection-related. Tea tree oil has potent antibacterial, anti-viral and anti-fungal properties, making it a great all-rounder for treating almost any infection under the sun. I prefer to mix a couple of drops of tea tree with a small amount of coconut oil to dilute it and ensure it doesn’t irritate the area of application. If I ever get a graze, cut or surface wound that looks like it has the potential to get infected, I clean the area with water then immediately apply tea tree and coconut oil. You can also use tea tree to effectively treat fungal infections like athlete’s foot.
  • Lavender essential oil – second only to tea tree, lavender oil is another great treatment for infection. It not only has good antibacterial and anti-viral properties, but also smells amazing and helps to alleviate stress and anxiety, which often come hand in hand with an injury. Because it’s a bit more mellow, you can apply lavender directly to the area of concern, however I still generally mix it with a carrier oil.
  • Oregano essential oil – this stuff is seriously potent, and is the sworn enemy of any unwanted visitors to your body. It has been shown to effectively treat staph infections, along with a wide range of bacterial, fungal and viral pathogens. Remember that oregano is a hot oil, meaning it can easily irritate the skin if you don’t dilute it with a carrier oil. It’s also good to remember that a little oregano essential oil goes a long way!

Using essential oils to treat yeast infections

I’ve talked at length about treating bacterial overgrowths and yeast infections like Candida in my book The Paleo Guide to Beating Candida Naturally. It goes through changes you can make to your diet, lifestyle, and outlook to kick Candida and keep it where it belongs – including using essential oils to give it the boot. If you’re looking for some quick tips on how to use essential oils to improve your yeast infection woes, however, this may be of use:

  • Oregano essential oil – as discussed, this is a potent anti-microbial oil, and can work wonders against Candida and other yeast infections.
  • Thyme essential oil – the volatile oils in thyme have been repeatedly shown by studies to provide an effective anti-parasitic and anti-fungal treatment.
  • Tea tree essential oil – as above, tea tree works just as well against internal infection as it does against external infection.
  • Lavender essential oil – anti-fungal, anti-bacterial, anti-viral. Enough said.

I’ve taken oregano and thyme essential oils internally to treat parasites without any ill effect, but I wouldn’t recommend that anyone else do this without expert guidance. Your best bet is to mix together 2-3 drops of all these oils and a carrier oil like coconut, and rub it onto your lower abdomen and around (not in!) your lady area at least twice a day – once in the morning and once in the evening. Again, you can use a hot compress to allow the oils to penetrate deeper and give that pesky yeast infection the old heave ho.

Using essential oils to treat joint pain

Here at Thrive Primal, we always advocate using diet and lifestyle as your first defense against sickness and ill health…including joint pain. If you’re suffering from chronic joint pain, osteoarthritis, or rheumatoid arthritis, chances are your body is responding poorly to something you’re eating or excess stress you’re exposing yourself two. Often both.

But often there are times when that just isn’t enough. Or perhaps you’ve just come off your bike at high speed, kneed the corner of a cupboard, or literally fell out of bed and landed on your hip. Whatever the reasons, here’s the essential oil solutions:

  • Ginger essential oil – contains active natural compounds that have analgesic and anti-inflammatory effects, making it a great oil for alleviating the pain and symptoms of joint inflammation.
  • Frankincense essential oil – no surprise to see this versatile oil here – it’s ridiculously anti-inflammatory and helps to prevent the breakdown of cartilage.
  • Myrrh essential oil – combined with it’s old friend frankincense, myrrh makes an effective and time-tested treatment for arthritis and other forms of joint inflammation.

As usual, the two best methods to use these oils safely and effectively is either topical application or aromatically. If you suffer from chronic joint pain, diffusing a mix of frankincense, myrrh and lavender essential oil will help to soothe your mind and ease the inflammation in your joints. If you’re seeking to ease intense or localized pain in your joints, however, your best bet is to rub a few drops of any or all of these oils into the affected area along with a carrier oil like coconut or castor oil.

Using essential oils to treat skin problems

This topic actually merits it’s own post, as there’s just so many skin conditions out there and so many essential oil-based solutions! But to get you started, here’s a few of the more popular essential oils and their uses for maintaining healthy skin and healing unhealthy skin:

  • Lavender essential oil – surprise, surprise, it’s lavender again! Just as this essential oil can soothe your mind and disinfect your cuts and scrapes, it can also soothe irritated skin. Mixing it with a moisturizing oil like coconut or argan oil can provide an excellent soothing ointment to apply to irritated skin and rashes.
  • Geranium essential oil – geranium helps to regulate your skin’s oil production. This means that if you’re suffering from acne or even dry skin, geranium essential oil might be a good addition to your daily moisturizer.
  • Chamomile essential oil – this oil is kind of like a jack of all trades – it can be used to treat acne, eczema, cracked skin, inflammation, and overly sensitive skin.
  • Frankincense essential oil – forget anti-aging creams: frankincense contains high concentrations of free radical-fighting compounds that help to maintain skin elasticity and prevent pigmentation – two of the leading signs of aging in the skin.

Getting your hands on these essential oils

If you’re serious about making essential oils a part of your life, your best bet is to sign up with a company like doTERRA or Young Living. We use doTERRA, and are always really happy with the quality of the oils. You can read more about doTERRA here. To sign up, or simply to buy oils through the regular online retail store, we’ve provided a series of easy steps in this post.

Did I miss anything out? Do you have a go-to essential oil that you can’t be without? Have you noticed whether they’ve made a big difference in your life, or helped you recover from something monumental? Comment away, people!

 

 

 

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Using a Paleo approach for weight loss and muscle gain

Posted on 15 February, 2017 by | Leave a comment

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Up until now, we’ve largely focused on using paleo, primal and ancestral teachings to clean up our diet and lifestyle. Admittedly, these are two of the 3 key pillars of true health and happiness…but what about the third? That third pillar, in case you’re wondering, is exercise, and it’s arguably the biggest element of health that people are most confused over.

Throw your conventional view of exercise out the window

Think of exercise, and your mind turns into an infomercial. State-of-the-art treadmills, high-tech ellipticals, snazzy rowers, bouncy things, multi-purpose things, ab-tightening devices and, if you’re getting a bit racy, perhaps a rack of ultra-polished dumbbells. It’s ok – my mind conjures up much the same images as well, despite the fact that I’ve completely retrained how I approach exercise. That being said, what you need to do before we progress is metaphorically (and perhaps literally, if there’s no-one directly below) throw that cheesy infomercial-style gym equipment out the window.

This equipment is designed to provide a “quick fix” in your quest for a better body. But really all it’s doing is introducing convenience into the mix: with the exception of dumbells, you don’t have to think about the exercise you’re doing. Just jump on the treadmill, tap a few buttons, and you’re free to think about all of life’s other troubles. I still do a double take when I see someone hop onto the stationary bike, pick up a magazine, and just cruise for half an hour. Those same people invariably wonder why they’re not losing weight, when they’re hardly even getting their heart rate up!

Next, stop pounding the pavement and wondering why you’ve got injuries coming out your ears and the weight refuses to budge. Repetitive movements like this put the body under extreme stress, due to repeated impact with hard surfaces and physically jarring the bones and ligaments of your legs and feet. And when the body is under stress, it holds on to all the fat it can – thinking that there are hard times ahead. Do you really want to look like a long-distance runner, anyway? They’re all stringy and unhealthy looking…typically because they are unhealthy!

Finally, stop finding excuses to NOT exercise! You literally don’t need anything to get a good workout – just a few square feet of empty floor space. Abandoning this reliance on fancy gym equipment or even a nice spot to go running will ensure you don’t ever miss a workout opportunity.

High intensity training for weight loss

High intensity interval training, or HIIT, is all the rage in the alternative fitness circles these days. And it’s with good reason – HIIT offers vast quantities of calorie destruction with just a fraction of the time (and money) investment compared to the average gym or cardio workout. It’s now a well-accepted fact that our bodies respond better to short, focused periods of exercise. A 10 to 15 minute HIIT workout does that – elevating your heart rate, jump-starting your aerobic system, and fatiguing your muscles in a concentrated time slot, which minimizes the amount of stress you’re putting your body under. Remember, less stress means more weight loss, and achieving higher intensity means more calories burned faster. It’s a win-win, really.

In my opinion, if you’re looking to kick that jiggly belly or Beyonce butt fat quickly, ditching the elliptical or long runs and adopting HIIT 2 to 3 times a week is the far better option. If you’re searching for inspiration, a good starting point is to get your hands on a proven workout program. Dr Josh Axe’s “Burstfit” program provides super-intense workouts that’ll get you sweating and probably swearing a bit as well. But it’s not for the faint of heart. Otherwise, if you’re not looking to make quite as much of an investment, this DVD series comes well reviewed and for a fraction of the price.

Heavy lifting and bodyweight for muscle gain

If you’re looking to simply stay toned and slim, a few high intensity workouts per week is probably sufficient. But if you’re looking to bulk up, develop those biceps, broaden those shoulders or chisel those abs, you’re going to have to introduce something else into your life: heavy lifting.

Lifting heavy weights, otherwise known as resistance training, is an excellent way to shock your muscles, which signals to your brain that you need an increase in muscle mass in that region in order to prevent muscle damage. The heavier the weight, the greater the mass added – in theory, anyway. But this doesn’t mean that you should jump in the deep end and start doing 80-pound dumbbell bench presses when all you’ve been doing before is 10 lb bicep curls. Start by performing a 8-10 rep set of the exercise with a given weight. If you perform that set too easily with the weight, increase the weight until it becomes difficult. If you only manage to do 7 reps with that weight, use the next lightest weight. And so on.

Next, focus on key areas for your resistance training. Don’t be fooled by those buffoons who stand in the gym doing bicep curls for what seems like hours – if they’re looking like the Hulk, it’s probably because of all the nasty protein shakes and freaky supplements they’ve been taking. You don’t want to be that guy or gal – they might look good, but they’re not healthy!

Key areas are those that work out a full range of muscles at one time – these include squats, deadlifts, shoulder presses, kettlebell swings, and maybe the odd bench press. Compound exercises with heavy weights are better than specific movements with lighter weights.

Finally, keep it short and simple. As explained above, spending too long on a workout can stress the body and curtail your results. 20 minutes max of resistance training, only 2 to 3 times per week, and ideally only 3-5 exercises per workout. It’s quality that we’re looking for, not quantity.

Getting creative with workouts is key

Two of the biggest reasons why many people fail to stick to their exercise goals are:

  1. They get bored of their workout routine
  2. They use lack of access to “equipment” or the gym as an excuse not to exercise

Regarding the first point, it’s super important to mix things up on a regular basis. Changing up your workout at least every 2 months, if not more regularly, will ensure your brain doesn’t get bored and, more importantly, your body doesn’t get bored of the same repetitive movements. Performing the same series of exercises week after week can cause your body to plateau, meaning your muscles become accustomed to the movements and stop growing and/or burning fat. Besides, you want to look forward to your workouts, right? Not dread them. And if you find you can let your mind wander during a workout, you need to change it up, fast.

Regarding the second reason people fail to reach their exercise goals – this is where it can get super fun! When I travel or find myself in a new place, I take great pleasure in hunting around for things that I can use to formulate a workout. People seem to think that you need to have designated exercise equipment in order to exercise. Wrong!!! So wrong. If anything, that equipment makes it too easy to perform exercises, and the whole point is to challenge your body, not take shortcuts.

Even at home, I prefer to use unconventional tools and items to pizazz up my workouts and challenge my muscles and coordination in different ways. At the moment, I’m using a 10 liter container of filtered water as a dumbbell/kettlebell replacement (10 liters = 10 kg, which is a good weight for many exercises – just make sure it has a handle!), and a yoga mat. That’s it. And between the two of them, I can do a huge range of exercises.

Here’s a few other things that you can use when you’re away from home or the gym to get a good workout:

  • Strong lateral branches on trees, for chin-ups, wide-grip pull-ups, leg raises (abs), or simply hanging
  • round, heavy rocks (these are great for things like weighted squats, swings, lunges, and deadlifts – just make sure you have your shoes on!)
  • open fields or parks, for sprints and bodyweight exercises
  • sledge hammers/log splitters – these two provide some of the best workouts on the planet. Provided you have something solid to hit (like a tyre for the sledgehammer or a log – duh! – for the axe), they work a wide range of muscles throughout your body. Ten minutes with these bad boys and you’ll be hurting! Be very mindful of your form, though, and of your own safety.

The point is, get creative – the world is your oyster when it comes to exercise! If nothing else, investing in a kettlebell is a very wise thing to do, as there’s such a wide array of exercises you can do with them and they’re easy to transport. For men, I’d recommend starting with a 20 lb kettlebell, and for women, 15 lb or less should be effective initially.

Diet can make or break a weight-loss regime

Ok, so you’ve integrated all of the above considerations into your workout routine and you’re still not getting results. What the heck is going on? If you’re not losing weight or putting on muscle as desired, look to your diet.

With regards to weight loss, probably the number one dietary roadblock is carbohydrates. Whether they come in simple sugar form, or complex form, an overload of carbs can provide excess energy that you’ll struggle to burn off, even with those high intensity workouts. Here’s a few weight-loss pointers regarding carbs:

  • cut your fruit intake back to one or two servings a day. Sure, they’re nutritious, but they also contain a heap of fructose that elevates your blood sugar and is easily converted into fat in your body. If you must partake in some fruity goodness, stick to low sugar-fruits like raspberries, strawberries, blackberries, lemons and the occasional orange.
  • abolish all processed foods – these invariably contain a truckload of sugar. That includes “gluten-free” products as well.
  • stick to complex carbs like sweet potato, squash, and green plantains. Don’t go overboard on these either!

Streamlining your diet for maximum muscle gain

Next, if you’re like me and struggle to put on muscle mass, you need more protein!! I can’t stress this enough. There seems to be some notion amongst many people that it’s easy to get too much protein in a given diet – newsflash: it’s not easy at all! You have to eat a LOT of protein to even come close to exceeding your daily maximum, and the truth is that most people aren’t getting enough.

According to Tim Ferriss in The 4 Hour Body (an excellent read, by the way!), you should aim for 1.25 grams of protein per pound of lean bodyweight, which means you subtract your bodyfat first. I’m 167 pounds and, last time I checked, I had a bodyfat of 14 %, so I aim to eat 143 grams of protein per day. It’s not easy, but it makes a real difference to building muscle mass. Chris Kresser largely agrees with Ferriss, and in some respects advocated even more protein. For more information on the subject, check out this article.

Ultimately, everyone can benefit from more protein in their lives. And I find one of the best ways to increase protein intake is to add in a high-quality protein powder. We’ve talked before about how awesome this grass-fed, organic whey protein powder is, but if you can’t stomach dairy then Chris Kresser recommends this hydrolyzed beef protein – arguably the best source of protein on the planet.

Top tips for success

Scrolled through all of the above but still confused? Here’s my recommendations in a nutshell.

Weight loss:

  • replace low-intensity cardio workouts with high intensity (HIIT) workouts, 2-3 times/week
  • mix up your exercise routine at least every 2 months, and get creative!
  • tone down on the carbs, especially simple sugars.
  • continue to eat a paleo-style diet

Muscle-gain:

  • lift heavy stuff! Ensure you factor in 2 to 3 resistance training workouts each week. Limit workouts to 3-5 exercises (e.g. squats, deadlifts, bench press, shoulder press) and less than 20 minutes in duration.
  • ensure at least 2 rest days between workouts to allow muscle recovery.
  • get lots of protein. Lots. Consider introducing a high quality protein into your diet.
  • stick to a paleo-style diet, but considering introducing grass-fed, organic milk for extra protein and fat.

Good luck on your quest to a better body, and let us know how you get on!

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Bone Broth: Easy Paleo Recipe

Posted on 8 December, 2016 by | Leave a comment

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Bone broth has recently taken the paleo, primal, and ancestral dieting worlds by storm, and thats no coincidence. Not only is bone broth an excellent way to make use of all those leftover bones and carcasses you’d otherwise throw out post-roast, it’s also one of the most nutrient dense foods on the planet.

Bone broth benefits

If you’ve arrived at this article looking for a quick, easy recipe: you’ve come to the right place! So if you’re keen to just get stuck in and make some fine-ass broth, scroll down to the next section. But if you’d like to amp yourself up with some fun facts about why bone broth is just so darn good, lets dive right in.

As we explained in yet another ultra-informative Thrive Primal article, bone broth is a must-eat for just about anyone. It’s loaded with a wide range of essential minerals, many of which the typical Western diet is seriously lacking in. These include calcium, phosphorus, magnesium, and potassium. Our friend bone broth, also known in certain circles as stock, is chocka block with glycine and proline, two amino acids which are just the bees knees for your overall health and, well…your knees!

Bone broth also contains plenty of collagen, condroitin and glucosamine, all of which you need to maintain a healthy, fully-functioning body. Put together, all of these minerals and nutrients mean bone broth is an excellent way to improve your bone and tissue healing rates, keep your skin looking young and firm, revitalize your hair and nails, keep your joints supple, heal your gut lining, and improve detoxification.

Excited yet? You should be. Well, without further ado, let’s get broth making!

How to make bone broth the paleo way

There’s two ways you can make bone broth: the slow way, and the fast way. Because the fast way requires a pressure cooker, and we haven’t yet invested in one of those, we stick to the slow way. It’s no less effective, but it just take a few hours longer.

Equipment:

  • Slow cooker or crock pot (they’re essentially the same thing)
  • large glass jar or multiple smaller jars

Instructions:

  • Whenever you cook up a roast, lamb chops, or any meat with bones, set the bones aside and store them in a container in your freezer.
  • Once the pones have piled up to about two thirds the size of your slow cooker (less is fine, too!), you’re ready to go.
  • Throw the bones in your slow cooker, completely cover with cold water, and set the temperature to a low heat. The mixture should remain at a simmer the whole time, and should never boil over.
  • Add one to two tablespoons of apple cider vinegar or white vinegar to the bone and water mixture. This helps to draw the nutrients out of the bones.
  • Leave the bones to do their thing, topping up water as necessary to ensure they remain submerged the whole time. We leave beef and lamb bones simmering for 18 to 24 hours to ensure all the nutrients are extracted into the water, and chicken bones for around 12 to 16 hours. The longer you cook them, the more nutrient-dense your broth will be.
  • After the allotted time, remove from heat, cover, and leave to cool down. Before the mixture cools completely, remove the bones from the bottom of the mixture and pour the rest into a large glass jar and keep in the fridge. It will keep for around 1 to 2 weeks – if you don’t think you’ll use it all within this timeframe, just place some of it in an appropriate container and freeze it!

Note that if you don’t have a slow-cooker or crockpot, you can also just use a large stock pot. Just make sure it’s big enough, and that it’s ok to leave simmering unattended for a long period of time.

Paleo bone broth recipe using pressure cooker

As we explained earlier, there’s a much faster way to fulfill your bone broth needs: the pressure cooker! If you’ve got one of these bad boys, you can whip out a decent batch of bone broth in 2-3 hours. Impressive!

Equipment:

Instructions:

  • Place your bones in the bottom of your pressure cooker. Make sure the bones don’t reach past the two thirds mark of the cooker, otherwise you’ll be dealing with a pressure cooker overload!
  • Cover with water, and add in 1-2 tablespoons of apple cider vinegar or distilled white vinegar. Any old vinegar will do, really.
  • Set your cooker to high pressure and leave for three hours. After this time, turn off the heat and leave to depressurize naturally.
  • Allow the mixture to cool to just above room temperature, then strain the liquid from the bones. Store in glass mason jars in the fridge, or place in the freezer for longer term storage.

That’s it! Pretty easy, right? You can also get snazzy by doing things like roasting the bones first (to give your broth a darker, more intense flavor) or adding in vegetables like leaks and carrots. But I like to keep things nice and simple, and knock back half a cup or so of broth each day to reap the health rewards. Enjoy!

And p.s. if you’re worried about lead toxicity issues, don’t be: according to Chris Kresser, the lead found in bone broth is nothing to be worried about.

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The best probiotics for your gut health

Posted on 29 November, 2016 by | Leave a comment

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The popularity of probiotics in the past 10 years has skyrocketed. A decade ago, most people would probably have given you a bit of a weird look if you asked them whether they were supplementing with probiotics. But now, with the scientific community increasingly proving that your gut health is critical to your overall health, probiotics are a hot topic.

Now, there’s all sorts of words like “good bacteria”, “bad bacteria”, “microbiome”, and “gut flora” bandied about. They sound important, but what the heck do they actually mean? And for that matter, why do you even need to know what they mean? Can’t you just grab any old probiotic product from your supermarket or health store shelves, knock a capsule back once a day, and move on with your life?

Unfortunately, it’s not that simple. There are plenty of probiotic products out there which will provide absolutely no benefit for your gut health, and others that may even do you harm. In order to get the most from your probiotic supplement, you first need to get inside your gut. Metaphorically, not literally – that would be pretty darn gross.

Why do I need to take a probiotic supplement?

Your gastrointestinal tract, henceforth referred to as your gut, is home to over 500 different species of microorganisms. This number of species is likely much higher, as scientists are still funding hundreds of new gut microflora strains every year. These microorganisms number in their billions. Billions, people!

Far from your gut being an incestuous infestation of disgusting microscopic bugs, we rely on these billions of microorganisms for our very existence. A 2012 study published in the Journal of Nutrition in Clinical Practice found that the bacteria in your gut form an intricate, living fabric of natural controls that affect body weight, energy, and nutrition. Another 2012 study, this time published in the Journal of Nature Reviews Neuroscience, noted that the gut microbiotia plays a pivotal role “in the regulation of anxiety, mood, cognition and pain.”

The take away from all these emerging studies is that the microorganisms that live in your gut are far more important than you think. They have the potential to influence almost every aspect of your health, so if things are unbalanced down there (and they probably are!), there’s no way you can ever be fully healthy.

Your gut is probably lacking in good bacteria

The reason I say that your gut microbiome (the “living community” of bacteria and yeast which resides in your gastrointestinal tract) is probably a bit sad is because modern society has it in for these useful little guys. For starters, evidence shows that a natural birth is critical for exposing newborn babies to certain beneficial bacterial strains which then go on to colonize their gut. As this article from Science Daily puts it:

Each individual’s community of gut microbes is unique and profoundly sensitive to environmental conditions, beginning at birth. Indeed, the mode of delivery during the birthing process has been shown to affect an infant’s microbial profile.

Communities of vaginal microbes change during pregnancy in preparation for birth, delivering beneficial microbes to the newborn. At the time of delivery, the vagina is dominated by a pair of bacterial species, Lactobacillus and Prevotella. In contrast, infants delivered by caesarean section typically show microbial communities associated with the skin, including Staphylococcus, Corynebacterium, and Propionibacterium. While the full implications of these distinctions are still murky, evidence suggests they may affect an infant’s subsequent development and health, particularly in terms of susceptibility to pathogens.

Essentially, if you had a cesarean birth, your gut is off to a very bad start. The next great blow to your gut health comes with antibiotics. Every time your doctor prescribed a round of antibiotics to kill of some pathogen in your body, it also killed off the good bacteria in your gut. Antibiotics are not selective, meaning they kill everything in your gut – good and bad.

Finally, there’s all sorts of other environmental toxins, prescription meds, and oral contraceptives which have been shown to take their toll on your gut health. Suffice to say that your population of beneficial bacteria is not what it should be.

Are the probiotics in fermented foods enough?

This one is a little more difficult to answer. For some people, the probiotics they receive from fermented foods may be sufficient to keep their gut happy and healthy, but only if they work hard at it. These people would need to have an already healthy gut biome, and they’d need to be eating a variety fermented foods per day. Examples of fermented foods include:

  • sauerkraut
  • kimchi
  • kombucha
  • kefir
  • kvass

All of which need to be raw and unpasteurized. These foods can be very expensive to buy, and are time consuming (but highly rewarding!) to make. Most people don’t want that kind of commitment. If you do, check out our easy DIY sauerkraut recipe.

If you’re not prepared to eat a range of different fermented foods every day, or if you have been exposed to a cesarean birth, antibiotics, or have serious digestive issues, you NEED to get your hands on a quality probiotic supplement. Here’s how.

Finding the best quality probiotic supplement

If you find the right probiotic supplement for your needs, your gut will flourish. Quality probiotic supplements provide billions of beneficial bacteria which actually re-colonize your gut and make it a happy place once more. If you’ve been suffering from digestive issues (diarrhea, constipation, stomach pain, gas, nausea, etc), you’ll likely notice the difference within a few days, if not immediately!

Cheap or poor-quality probiotics, on the other hand, use the wrong bacterial species or don’t allow those bacteria to actually take up residence in your gut. A classic example of this is acidophilus yoghurt – it might help your digestion when you eat it, but it’s effects are only temporary, simply because those bacteria aren’t designed to actually live in your gut.

Prescript-Assist Probiotic $49 on Amazon

This probiotic easily gets the thumbs-up from us, for a number of reasons. Firstly, it’s endorsed by Chris Kresser, a key figure in the health industry who I have a lot of respect for due to his obsession for reviewing the scientific literature and really knowing his stuff. If Chris says its good, its probably good.

Next, Prescript-Assist sources it’s beneficial bacteria from soil-based organisms – bacteria and other microorganisms which we would commonly have been exposed to before humanity developed a repulsion for getting dirt on its hands. These bacteria have been scientifically proven to live in the human gastrointestinal tract, meaning this supplement helps you to rebuild you gut population, rather than just temporarily bolstering it (as with many other probiotics).

Finally, Prescript-Assist also contains a humic/fulvic acid prebiotic which helps those good bacteria to thrive and flourish within their new home (your gut!). Essentially, it plants your seedlings, and gives them a healthy dose of organic fertilizer at the same time.

Primal Probiotics $29 through Primal Blueprint

These potent little babies pack a serious punch, and are endorsed by another of our health heroes, Mark Sisson. I like these probiotics as they’ve gone for high-potency, high-quality bacterial strains rather than just a vast number of low-return bacterial species. That’s what a lot of companies rely on to sell their probiotic product – “contains 150 billion trillion CFU’s!”, when really it’s about quality, not quantity. What’s the point in sending hundreds of billions of bacterial strains through your gut, if they don’t actually want to live there?

Primal Probiotics come with excellent reviews and plenty of information regarding their effectiveness and why they’ve selected certain strains. They’re also designed to survive the harsh environment of your stomach and make it through to your gut intact, which can’t be said for many other probiotic supplements.

Different strokes for different folks

While the above two probiotic supplements are a great start, everyone is different. With this in mind, if your body doesn’t respond well to them after the initial “adjustment” period (usually around a week), shop around and find a probiotic which is also well-respected and which suits your needs better.

Do you have a go-to probiotic supplement which you love? Tell us the difference that it’s made in your life!

 

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