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Episode 1: 'The Microbiome Solution: Discover Where Better Health Begins'

Discover how an unhealthy microbiome can lead to obesity, diabetes, autoimmune diseases, and cancer. Learn from top experts to recognize subtle signs and take steps to heal your gut. Watch to transform your health and combat chronic conditions.

In this episode, we’re covering:

  • The subtle symptoms of gut dysbiosis (and how small irritations can snowball into big problems)
  • What causes problems in the microbiome – and the everyday steps you can take to prevent them
  • The #1 most important nutrient for maintaining health and preventing disease (and what it means for the 95% of us who aren’t getting enough)
  • The best supplement to support the gut – especially for people who can’t tolerate a broad diversity of plant foods
  • The tropical treats that can do wonders for your gut (plus, how much chocolate it takes to keep your microbiome happy)

And more!

About Closed Captions
Scroll down for recipes!

How It Works: We’re thrilled to offer you free access to episodes 1 and 8! Use the arrow keys to toggle through and read short descriptions of the other episodes. You can also explore 6 plant-based recipes from our 28-Day Gut Restore Meal Plan. For full access to the entire series, expert interviews, and the complete 28-Day Gut Restore Meal Plan, check out the Vitality Package.

Episodes

Episode 1

Discover how an unhealthy microbiome can lead to obesity, diabetes, autoimmune diseases, and cancer. Learn from top experts to recognize subtle signs and take steps to heal your gut. Watch to transform your health and combat chronic conditions.

In this episode, we’re covering:

  • The subtle symptoms of gut dysbiosis (and how small irritations can snowball into big problems)
  • What causes problems in the microbiome – and the everyday steps you can take to prevent them
  • The #1 most important nutrient for maintaining health and preventing disease (and what it means for the 95% of us who aren’t getting enough)
  • The best supplement to support the gut – especially for people who can’t tolerate a broad diversity of plant foods
  • The tropical treats that can do wonders for your gut (plus, how much chocolate it takes to keep your microbiome happy)

And more!

On Replay

Episode 2

Did you know that 1 in 5 people have an IgG food intolerance?

This rising issue in the Western world causes many to experience bloating, constipation, diarrhea, and other GI symptoms even with healthy foods. Avoiding these foods can be restrictive, and an improper elimination diet may harm your microbiome.

In this practical episode, we focus on leaky gut and provide doctor-approved protocols to heal it effectively. Watch to learn how to address food sensitivities and improve your gut health.

In this episode, you’ll discover:

  • The relationship between leaky gut and the development of autoimmune diseases
  • What causes a leaky gut in the first place? Find out if there’s a part of your lifestyle that’s unknowingly damaging your gut
  • All-natural ways to heal your gut lining — from the right foods to eat to easy lifestyle changes to the right supplements and herbs
  • The doctor-approved protocols to overcome food sensitivities, especially if you cannot tolerate some healthy foods like broccoli or beans
  • Why your microbiome is craving leafy greens

And more!

On Replay for Vitality Package Owners

Episode 3

There’s a good reason why fermented foods are the talk of the wellness town. They may stink, but your gut loves them! Rich in probiotics, these foods can help with digestive conditions like irritable bowel syndrome (IBS), constipation, and reflux. If you’re suffering from these issues, episode 3 is for you.

In this episode, we’re covering:

  • The best fermented foods you can eat today to boost beneficial gut bacteria
  • The 5 steps to picking the right probiotic according to a microbiome research expert
  • What your poop is trying to tell you (and find out what your bowel movements reveal about your health status)
  • The constipation relief technique the internet can’t stop talking about (and learn how to perform the viral “internal shower”)

And more!

On Replay for Vitality Package Owners

Episode 4

Have you ever felt that unease in your stomach when anticipating something bad might happen, or that nausea before a big presentation? What you refer to as your “gut feeling” is real. Your gut is so sensitive to your thoughts that scientists call it your “second brain,” connected to your mind via the vagus nerve. In high-stress times, this connection can lead to anxiety and depression if not managed well. If you or a loved one is dealing with these mental health conditions, make sure to watch Episode 4.

In this episode, you’ll find out:

  • What goes on in your microbiome during periods of prolonged stress (and why watching the news during mealtime is a bad idea)
  • Different exercises that can invigorate your vagus nerve at home (learn an ER doc’s trick for instantly lowering stress and normalising your blood pressure in just minutes!)
  • A brand-new (yet unusual) treatment that can introduce healthy bacteria directly into your gut
  • The link between brain disorders and bad gut bacteria (like dementia, cognitive function, Alzheimer’s, and Parkinson’s)
  • How a popular and easily prescribed anti-inflammatory medication can wreak havoc on your gut (plus holistic alternatives that work just as well without hurting your gut)

And more!

On Replay for Vitality Package Owners

Episode 5

Bloating and gas are no laughing matter. I understand how isolating and embarrassing it can be to suffer from these digestive issues. They can limit what you eat, where you go, and how much you sleep, intruding on social occasions and taking time away from loved ones. Many GPs poorly understand these symptoms, and you might have been told to “live with” them. Yet, your daily life is filled with tiredness, digestive pain, skin issues, bloating, and even malnutrition. In episode 5, we’ll help you uncover the reasons behind your symptoms because this is not a life sentence. These common conditions are treatable.

In this episode, you’ll discover:

  • Why we need to take bloating seriously (and how you can put an end to this painful and embarrassing symptom)
  • The most common cause of chronic digestive problems (+plus how to relieve constipation and diarrhea by restoring microbial balance)
  • A condition in the gut that is now linked to acne, rosacea, restless leg syndrome, and fibromyalgia
  • The ancient Ayurvedic remedy for constipation and bloating that is still used to this day (and learn how to use it to improve your digestion)
  • The herbal treatments for bacterial overgrowth that are proven to be just as effective as antibiotics

And more!

On Replay for Vitality Package Owners

Episode 6

It’s alarming how exposed we are to toxins every day! Overhauling your entire lifestyle to avoid them isn’t realistic for most of us. The good news is our bodies are designed to filter out dangerous substances. However, a leaky gut adds more toxins and stresses your liver, making it crucial to address this first. You need a doctor-guided strategy to detox, not just any online fad. Fortunately, episode 6 is full of practical steps to optimize your body’s elimination pathways.

In this episode, you’ll find out:

  • Which foods can actually protect your cells from toxins (and learn some new chef-approved recipes that your liver will love!)
  • A unique probiotic that prevents harmful metals like lead, arsenic, and cadmium from getting into your cells
  • The best herbs and supplements for improving liver function and enhancing detoxification
  • What happens to your body’s detoxification pathways if you have a leaky gut
  • How to detect mold toxicity and why it causes memory loss, insomnia, anxiety, and depression

And more!

On Replay for Vitality Package Owners

Episode 7

We all know the importance of a robust immune system, and with 70% to 80% of immune cells residing in the gut, tending to our microbiome should be a top priority. But what if invisible disruptors are sabotaging your microbiome? From parasites to protozoa to biofilms, these “silent” infections affect countless people unknowingly. They create constant inflammation, leading to recurring illnesses, fatigue, aches, pains, and food intolerances. In this episode, we’ll dive deeper into these sneaky infections—how our experts diagnose and treat them.

In this episode, you’ll:

  • Get the facts about mast cell activation (MCAS) so you can eat all your favourite foods without worrying about breaking out in rashes, triggering a migraine, or having to run to the bathroom at the worst possible time
  • Learn about the herb that works best for MCAS flares (it’s also a popular wild edible that is found throughout the US; in fact, there may be some growing in your yard right now!)
  • Hear about the little-known risk factor for cardiovascular disease, diabetes, dementia, and even early death that most doctors don’t check for (+plus find out how to stay healthy longer by treating this gut condition)
  • Learn about herbal remedies for quelling histamine flare ups and the #1 thing most people do wrong when it comes to natural treatments for histamine intolerance

And much more!

On Replay for Vitality Package Owners

Episode 8

Have you heard of “blue zones”? These are pockets of civilizations where people often live to be around 100 years old, with chronic diseases virtually unheard of. Researchers have discovered that the secret to their longevity lies in the makeup of their microbiome. This raises important questions: How did they achieve this, and can we also reach that age virtually free of chronic conditions? In episode 8, we uncover the answers.

In this episode, you’ll learn:

  • How people who stay healthy into their 90s (and beyond!) supercharge their microbiome to prolong their years of health and happiness
  • The best—and worst—foods for your gut (including a popular diet that wreaks havoc on the microbiome)
  • How to elevate common foods to superfood status with simple (and time-saving!) meal prep magic
  • How easy it can be to eat healthy (+plus learn how to reprogram your brain to resist the temptation to give in to cravings)

And much more!

On Replay

Episode 9

We made this episode to address a common question: Why am I so tired? If you experience fatigue, catch this episode to discover:

  • The sleep-inducing flower that Benedictine monks used in the middle ages to get better sleep
  • How your sleep schedule impacts your microbiome (and find out what bedtime your microbiome prefers!)
  • How to harness the power of the sun to have more energy, better focus, and a healthier gut
  • How a gentle movement can make a difference in health and pain – in just 3 weeks!
  • Potent, yet gentle herbal remedies that safely help you fall and stay asleep

And much more!

On Replay for Vitality Package Owners

Episode 10

You may have heard of the gut-brain connection for mental health or the gut-liver connection for detoxification, but have you heard of the gut-skin connection? Many don’t consider gut health when dealing with psoriasis, eczema, acne, or rashes. However, one of the most common symptoms of gut imbalance is skin problems, and conditions like psoriasis are autoimmune issues indicative of a damaged gut. That’s why we dedicated Episode 10 to this little-known yet equally important health issue.

In this episode, you’ll discover:

  • The surprising connection between skin problems and the gut microbiome (learn how you can heal your skin from the inside out)
  • Why nutritional deficiencies are becoming more and more common (+plus how to choose more nourishing foods at the grocery)
  • Herbal remedies that work just as well as antibiotics—without any of the negative side effects
  • The amazing world of the soil microbiome (what is it and how it can help heal your gut-skin axis)

And much more!

On Replay for Vitality Package Owners

Full-Length Expert Interviews

The Microbiome series includes highlights from 27 incredible full-length interviews. These conversations were rich in insight and depth, far too extensive to fit entirely into the series. Therefore, we’re offering 3 complete, uncut interviews that we believe you’ll find fascinating. The other 24 interviews are available in the Vitality Package.

Full-Length Interview:

Dr. Christina Miller

Emergency Medicine, Integrative Medicine, Plant-Based Nutrition

Dr. Christina Miller, initially trained in emergency medicine, now practices lifestyle medicine to help people with chronic disease reversal and long-term health improvement. Frustrated with overcrowded ERs and the inability to effectively address chronic conditions, Dr. Miller shifted to telemedicine, where she helps keep patients out of the ER by addressing root causes through lifestyle changes. She discusses the crucial role of the microbiome, the impact of diet on gut health, and how adding fiber and fermented foods can significantly improve chronic inflammation. Her insights highlight the importance of a diverse, fiber-rich diet and mindful eating for better health management.

April 24, 2024

Full-Length Interview:

Dr. Joel Fuhrman

Family Physician, Bestselling Author

Dr. Joel Fuhrman, a board-certified family physician and nutritional medicine specialist, passionately advocates for a nutritarian diet to reverse chronic illnesses and enhance longevity. In his interview, Dr. Fuhrman delves into how a diet rich in greens, beans, onions, mushrooms, berries, and seeds (G-BOMBS) can effectively combat conditions like diabetes and heart disease. He emphasizes the interconnectedness of diet, gut health, and overall wellness, highlighting how specific foods can build a beneficial microbiome and prevent diseases. Dr. Fuhrman’s insights offer a compelling case for adopting nutritional excellence as a powerful tool for health improvement and disease prevention.

April 24, 2024

Full-Length Interview:

Ocean Robbins

Health Researcher, Author
Ocean Robbins, co-founder and CEO of the Food Revolution Network, passionately discusses the transformative power of food in his interview. He emphasizes how food choices impact personal health and the planet, advocating for a shift towards healthy, ethical, and sustainable eating. He explains the importance of fiber and prebiotics for a thriving microbiome, and the role of fermented foods in gut health. He shares practical tips for incorporating nutrient-dense, plant-based foods into daily life and highlights the profound benefits of aligning diet with health goals. His insights offer a compelling vision for reclaiming health and vitality through mindful eating.
April 24, 2024

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  • Watch every full-length interview from the Microbiome masterclass, with over 30 hours of unedited advice from top experts in the field. Value: $197, Yours FREE with the Vitality Package.
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Recipes

Thinking of what to eat for the day can be stressful, especially when focusing on gut-friendly foods. With our 28-Day Gut Restore Meal Plan, included in the Vitality Package, you’ll have a variety of delicious recipes to support your gut health. Here, we’ve featured 6 recipes to give you a taste of what’s inside. Enjoy a lineup of easy-to-make, tasty meals, with many more recipes available in the full plan to keep your meals exciting and beneficial for your gut!

Chocolate Smoothie Bowl with Homemade Granola

Herbed Lentils with Butternut Squash & Cashew Hummus

Blueberry & Mango Ice-Cream Cake

Rhubarb & Almond Muffins

Lettuce Leaf Quinoa & Vegetable Cups with Peanut Butter Sauce

Roasted Tomato & Fennel Soup with Basil & Garlic Pesto
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Chocolate Smoothie Bowl with Homemade Granola

This smoothie bowl is a delicious way to start your day. The addition of cacao not only satisfies your chocolate cravings for the day, but it is high in antioxidants to protect your body’s cells from free radicals. Cacao is also rich in magnesium and has even been shown to have prebiotic activity, helping to fuel the growth of beneficial bacteria in your gut and rebalance digestive health.
Serves: 1

Ingredients:

  • 1 banana
  • 1 ½ tbsp cacao powder
  • ½ cup plant-based milk of choice
  • 1 tsp vanilla extract
  • 1 tbsp ground flaxseed
  • 1 tbsp hemp seeds
  • 2 tbsp almond butter
  • ½ cup Homemade Granola

Directions:

  • Combine all ingredients in a blender and blend on high speed until smooth.
  • Pour into a bowl, add ½ cup of homemade granola and serve immediately.

Herbed Lentils with Butternut Squash & Cashew Hummus

Not only are lentils rich in protein, they’re also a great source of fiber, minerals and B vitamins. Flavored with herbs and garlic and served with butternut squash and cashew hummus, this is a filling breakfast that will help stabilise your blood sugar levels throughout the day, promote healthy digestive function, and feed the beneficial bacteria in your gut.
Serves: 2

Ingredients:

  • 2 tbsp extra-virgin olive oil
  • ½ brown onion, diced finely
  • 2 cloves garlic, crushed
  • ½ cup brown lentils
  • 1 cup water
  • 1 tsp ground ginger
  • 1 tbsp dried oregano
  • 1 tbsp fresh parsley
  • ½ tsp fine sea salt
  • ¾ cup diced butternut squash (roughly 1cm cubes)

Cashew hummus:

  • ½ cup raw cashews, soaked in a bowl of water for at least 2 hours
  • ½ cup cooked chickpeas
  • Juice of 1 lemon
  • 2 tbsp tahini
  • 1 garlic clove, minced
  • ½ tsp sea salt

Directions:

  • Turn on the oven to 180°C or 350°F. Place the butternut squash on baking paper and lightly drizzle over 1 tbsp extra virgin olive oil. Bake in the oven for 20 minutes or until the butternut squash is cooked.
  • Meanwhile, pour the rest of the olive oil into a pot on the stove and heat on medium heat. Add the onion and garlic and cook until the onion is soft and translucent.
  • Wash the lentils in water and then add to the pot along with the ginger and oregano. Pour in the water and bring to a boil. Turn down the heat and let simmer until the lentils are soft, about 20 minutes.
  • To make the cashew hummus, combine ingredients in a food processor and blend until the mixture is creamy. You may need to stop and scrape down the sides of the food processor once during the blending process. If you want the hummus to have a thinner consistency, you can add 1-2 tbsp of water to the mixture.
  • Once the lentils are cooked, add the parsley. Serve with butternut squash and cashew hummus. Season with salt to taste.

Blueberry & Mango Ice-Cream Cake

This super simple and delicious vegan dessert is the perfect make-ahead treat! Loaded with healthy blueberries known for their powerhouse antioxidant content, which help reduce blood pressure and improve insulin sensitivity, plus mangoes’ fibery goodness that provide a boost to your immune system — this sweet treat will keep you feeling good inside & out.
Makes: 6

Ingredients:

  • ½ cup blueberries, fresh or frozen
  • ¾ cup mango, fresh or frozen
  • Juice and zest of 1 small lemon
  • 2 tbsp coconut cream

For the base:

  • ¼ cup raw almonds
  • ¼ cup raw pecans
  • 1 cup pitted dates
  • 2 tbsp shredded coconut
  • 1 tbsp coconut oil

Garnish:

  • Handful fresh blueberries
  • Pistachios, chopped

Method:

  • Prepare 6 silicon muffin trays and set aside.
  • To make the base, add almonds and macadamias to a food processor and pulse for a few seconds. Add the remaining ingredients and blend until crumbly.
  • Press the mixture into the silicon muffin trays with your fingers and place in the freezer for 20 minutes.
  • To make the berry and mango layer, combine all ingredients in a food processor and blend until smooth.
  • Once the bases have set, spoon the berry and mango mixture on top and place back in the freezer to set.
  • 5 minutes before serving, remove cakes from freezer and garnish with pistachios and blueberries.

Rhubarb & Almond Muffins

There’s nothing quite like the flavour of freshly-harvested rhubarb, and these scrumptious gluten free muffins have it in spades! With a blend of aromatic cinnamon and cardamom plus zesty orange zest, they make an excellent treat for any occasion — snack time, teatime or even brunches with family. Baked to perfection using almond meal, best yet is that you can enjoy them knowing they’re also vegan-friendly and dairy-free.
Makes: 9-12

Ingredients:

  • 1 ¼ cup almond meal
  • ¾ cup brown rice flour
  • ½ tsp bicarbonate of soda
  • 1 ½ tsp baking powder
  • ½ tsp cinnamon
  • ¼ tsp cardamom
  • 1 tsp vanilla extract
  • ¾ cup monk fruit sweetener/ erythritol/xylitol
  • 1 tsp apple cider vinegar
  • 5 tbsp olive oil
  • ¼ cup unsweetened apple sauce
  • 1/3 cup non-dairy milk of choice
  • 1 ½ cups chopped rhubarb
  • Zest of 1 orange

Method:

  • Preheat the oven to 180°C or 350°F and line a small muffin tin with paper cases.
  • In a bowl, coat the chopped rhubarb in 1 tbsp monk fruit sweetener.
  • In a separate mixing bowl, combine brown rice flour, almond meal, sweetener, orange zest, bicarbonate of soda, baking powder, cinnamon, and cardamom.
  • Add olive oil, apple sauce, vanilla extract, apple cider vinegar, and milk. Whisk the mixture together.
  • Add in the chopped rhubarb (saving some bits for the top) and stir to distribute evenly throughout the mixture.
  • Scoop the mixture into the muffin cases and top with the spare rhubarb.
  • Bake for approximately 20-30 minutes or until a skewer comes out clean. Remove from the oven and place on a wire rack to cool slightly before enjoying.

Lettuce Leaf Quinoa & Vegetable Cups with Peanut Butter Sauce

A fun way to load up on some vegetables, these quinoa lettuce wraps are filling but don’t leave you feeling heavy and full. The addition of the peanut sauce will have you craving more.
Serves: 2

Ingredients:

  • ½ yellow onion, chopped finely
  • 1 ½ cups quinoa
  • 3 cups vegetable stock
  • ½ tsp ground cumin
  • ½ tsp ground coriander
  • 1 garlic clove, minced
  • 4 large romaine lettuce leaves
  • 1 carrot, sliced thinly
  • 1 red bell pepper, sliced thinly
  • ½ cup purple cabbage, shredded
  • Handful sprouts
  • ¼ cup Peanut Butter Sauce

Method:

  • Cook quinoa in a medium saucepan with vegetable stock until soft. When water has absorbed, turn off the heat and fluff with a fork.
  • Heat oil in a fry pan on medium heat and add onion and sauté until soft and translucent. Add the garlic, cumin and coriander and cook for a further 2 minutes. Add quinoa and stir to combine. Remove from heat.
  • Place lettuce leaves on a plate. Divide quinoa mixture among the four leaves and add carrot, cabbage, red bell pepper, and sprouts. Drizzle with peanut sauce and serve.

Roasted Tomato & Fennel Soup with Basil & Garlic Pesto

This deliciously flavoursome, Italian-inspired soup brings the best out of seasonal fennel and tomatoes. Roasted with garlic and onion to intensify the flavors, this soup is a great starter for a cold night’s dinner or it can also be served as a cold dish in summer. Tomatoes are the major dietary source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer. They are also a great source of vitamin C which is essential for a healthy immune system.
Serves: 3

Ingredients:

  • 750g firm, ripe tomatoes
  • 1 tsp honey
  • ½ fennel bulb
  • 1 onion, peeled
  • 3 cloves garlic, unpeeled
  • Extra virgin olive oil
  • ½ tsp smoked paprika
  • Salt and freshly ground pepper
  • 2 cups vegetable stock
  • ¼ cup red quinoa grain, rinsed and drained

Pesto:

  • 1 garlic clove
  • 4 tbsp extra virgin olive oil
  • 1 ½ packed cup fresh basil leaves
  • Pinch salt

Method:

  • Preheat the oven to 190°C (375°F).
  • Cut the tomatoes into quarters, place in a deep baking dish and drizzle with honey. Cut the fennel and onion in half, then slice and place together on a baking tray with the unpeeled garlic. Drizzle the vegetables with extra virgin olive oil, season with salt and pepper and smoked paprika and place in the oven to roast. The fennel and onion will take about 20-30 minutes and the tomatoes 40-50 minutes.
  • Once cooked, remove the skins from the tomatoes and squeeze the garlic out of its skin. Puree all the vegetables, then place in a saucepan with the stock and bring to the boil.
  • When the soup begins to boil, add the quinoa grain, reduce the heat, cover, and cook on low heat for 15 minutes.
  • Meanwhile, to make the pesto, place ingredients in a food processor and blend.
  • Remove the soup from the heat and stir in the pesto. Adjust the seasoning and serve with a drizzle of extra virgin olive oil.