The Link Between Oxalates and Fibromyalgia Pain

oxalate foods to avoidCan oxalates cause fibromyalgia pain?

Yes, they can!

Hey there, health seekers. Today, we’re diving into a topic that has been gaining traction in the world of wellness – the link between oxalates and fibromyalgia pain.

This short post will focus on how and why oxalates could be causing your fibromyalgia pain and attempt to unravel some of the mysteries behind those nagging aches and pains.

Now, you might be wondering, “What on earth are oxalates?” Well, oxalates are naturally occurring compounds found in a variety of foods. While they usually fly under the radar, recent studies have suggested a potential connection between high oxalate levels and fibromyalgia pain.

Let’s break it down. Imagine oxalates as tiny crystals that, in excess, can wreak havoc on our bodies, leading to a range of health issues. Dr. Mercola has been a pioneer in shedding light on this connection, and today, we’ll explore the top 10 high-oxalate foods you might want to reconsider in your diet.

Top 10 Foods High in Oxalates:

1. Spinach:

Often hailed as a superfood, spinach is rich in oxalates. Consider rotating other leafy greens like kale or chard to give your body a break.

2. Beets:

While beets offer vibrant colors and nutrients, their oxalate content may contribute to pain for some individuals. Moderation is key.

nuts and seeds link to oxalates3. Nuts and Seeds:

Almonds, cashews, and sesame seeds – delicious, but these crunchy delights pack a punch of oxalates. Opt for lower-oxalate alternatives like macadamia nuts.

4. Chocolate: 

I hate to break it to you, but your beloved chocolate may be a culprit. Choose carob as a tasty substitute without the oxalate baggage.

black tea and oxalate fibromyalgia5. Tea: 

Your calming cup of tea might be contributing to your discomfort. Consider herbal options or limit your tea intake.

6. Sweet Potatoes:

A favorite among health enthusiasts, sweet potatoes are high in oxalates. Mix up your carb sources with lower-oxalate options like white potatoes or squash.

oxalates and fibromyalgia pain7. Berries:

Blueberries, strawberries, and raspberries are delightful, but their oxalate levels can add up. Enjoy them in moderation or explore other fruits.

8. Rhubarb:

This tart vegetable is notorious for its oxalate content. Swap it for other tangy options like cranberries or citrus fruits.

9. Soy Products:

Tofu and soy milk might be staples in your diet, but they are also rich in oxalates. Diversify your protein sources with alternatives like legumes or lean meats.

oxalates and fibromyalgia pain10. Kidney Beans:

Despite their nutritional benefits, kidney beans are high in oxalates. Explore other legumes like lentils for a nutritious alternative.


The Takeaway:

As we journey through this exploration of oxalates and fibromyalgia pain, remember that individual responses vary. Dr. Mercola emphasizes the importance of personalized nutrition, and experimenting with your diet can be a powerful tool in managing fibromyalgia symptoms.

So, take this information with a grain of salt – or should I say, with awareness of your oxalate intake? As we continue our quest for optimal health, let’s stay informed, share knowledge, and support each other on this fascinating wellness journey. Here’s to a life filled with vitality and well-being!

Why Bacillus Coagulans is a Super Probiotic

Bacillus coagulans (B. coagulans) is a type of beneficial bacteria that are normally found in the soil.  B. coagulans is similar to other lactobacillus probiotics that offer a range of health benefits. Bacillus coagulans is used to treat

– Diarrhea
– Irritable bowel syndrome
– Crohn’s disease
– Clostridium difficile colitis
– Inflammatory bowel disease
– Ulcers
– Respiratory problems

B. coagulans is also being studied as an additive to vaccines to help improve their effectiveness. Bacillus coagulans has a variety of other health benefits, which makes this bacteria a super probiotic. Here are just a few of the other benefits of B. coagulans.

Supports Gut and Immune Health

bacillus coagulans restore 3

An intricate balance of enzymes and bacteria exist within your gut. Some of the bacteria and microbiomes are harmful to your gut, and others are beneficial. B. coagulans is one of these helpful bacteria that exists in your gut. It helps your stomach by producing lactic acid. Lactic acid helps regulate healthy pH levels in your gut. This provides a balanced environment and stops to the growth of harmful bacteria. Research studies support this idea. One study examined the use of B. coagulans in the elderly. The study found that the supplement increased beneficial bacteria in the gut and also reduced inflammation.

Helps Alleviate The Pain Of Rheumatoid Arthritis

Several research studies have examined the benefit of B. coagulans therapy on rheumatoid arthritis. In one study, forty-five adults with symptoms of rheumatoid arthritis were randomly assigned to receive Bacillus coagulans or a  placebo once a day for 60 days.

Subjects who received Bacillus coagulans experienced a significant reduction in pain. They also had an improved ability to walk 2 miles and participate in daily activities compared to the control subjects. Additionally, there were no adverse events of B. coagulans supplementation reported in this study.

Reduces ‘Bad’ Cholesterol

Bacillus coagulans has been found to improve blood lipid profiles in several studies. In one study, 17 participants took B. coagulans supplements (360 million spores a day) for three months. Participants total, LDL and HDL cholesterol levels were measured at the beginning of the study and again in three months. It was found that the participants who took the B. coagulans supplements had significantly reduced total blood cholesterol ratios. The participants also had lower bad or LDL cholesterol levels and higher HDL or ‘good’ cholesterol levels.

Helps With Muscle Recovery

Protein helps your muscles repair and rebuild themselves. Post-exercise, protein is needed to help the body repair damaged muscle fibers. Bacillus coagulans has been found to enhance protein absorption. This helps improves recovery from strenuous training activities. One study found that the supplement helped reduce exercise-related muscle damage and increased recovery following a damaging exercise bout. The participants had a significant decrease in soreness and pain after strenuous exercise.

B. coagulans offers a variety of other health benefits. To learn more, click here.


5 Of the Best Tips To Manage SIBO Naturally

SIBO restore 3Do you have small intestinal bacterial overgrowth or SIBO? If so, then check out these five tips to manage SIBO naturally.

Small intestinal bacterial overgrowth, also called SIBO, is a condition that is characterized by an abundance of harmful microorganisms in the small intestine. This condition was once thought to occur in only a small number of patients. However, researchers now say that the disorder is a lot more prevalent than once thought.

Patients with SIBO can experience a range of chronic symptoms including chronic diarrhea, fatigue, weakness and abdominal pain and bloating. So far, the optimal medical treatment for SIBO has mainly been elusive, according to research. Antibiotics are often prescribed for this condition.

However, these can lead to a variety of even worse problems, including antibiotic resistance. Plus, antibiotic use can permanently wipe out good bacteria in the body, which leads to a range of issues, including asthma, cancer, and obesity.

The above reasons are why leading health experts recommend more natural treatments versus antibiotic use for the treatment of SIBO. Here are X tips to help you fight SIBO naturally.

SIBO diet restore 3#1 Add Organic Acids To Your Diet

Small amounts of organic acids are usually beneficial for individuals with SIBO. They helped kill off harmful bacteria. They also support digestion. Two examples of organic acids are lemon juice and apple cider vinegar. You can add these to herbal tea or water. Try just 1-2 tablespoons of organic acids per 8-ounces of water.

#2 Avoid Strenuous Exercise

If you have SIBO, exercise is essential. However, some types of activities can make digestive issues worse. Vigorous training or working out in the hot sun can make gut problems worse. Strenuous exercise damages the cells in the intestine, according to researchers.  This causes both short and long-term issues with your gut functioning. It may be a factor in leaky gut syndrome, where toxic substances leak through the intestinal wall into the bloodstream.

#3 Do Yoga

While strenuous exercise can make SIBO worse, yoga has the opposite effect. Yoga offers a variety of benefits that extend well beyond digestion. It helps with stress relief, back pain and body strength. Yoga also aids in digestion. Yoga postures help cleanse and stimulate your digestive tract. They also encourage the growth of “good bacteria.” Check out this post for SIBO relief.  

low fodmap diet restore 3#4 Try A Low A Low FODMAP Diet

A low FODMAP diet has been shown to be very useful for SIBO. Some foods, such as highly fermented foods, tend to “feed” the harmful bacteria in your gut, worsening your SIBO symptoms. A diet that is low in these foods — or a low FODMAP diet — has been shown to be beneficial for people with SIBO. 

#5 Consider a SIBO Restoration Program

If you have SIBO, I would recommend considering the use of a support supplement program like the Restore 3. This program is an all-in-one system to help you naturally fight SIBO. It helps fight a buildup of damaging bacteria in your gut and restores your gut functioning to normal.







5 Causes of IBS Your Doctor Probably Doesn’t Know About

Causes of IBS

Irritable bowel syndrome, or IBS, affects up to 23% of the population worldwide. The disorder accounts for approximately 12 percent of all visits to doctors. IBS is one of the leading causes of absenteeism from work. It is estimated that IBS costs the United States more than $21 billion a year in medical costs and costs related to missed work and decreased productivity.

Part of the reason why IBS is such a problem is because many conventional treatments are not sufficient. They only address the symptoms and don’t target the underlying cause of the disorder. There is no specific test for IBS. It is diagnosed based on a process of elimination. With IBS, physicians typically look for the following symptoms:   

  • Diarrhea
  • Constipation
  • Abdominal pain
  • Cramping
  • Gas
  • Bloating
  • Food Intolerances
  • Depression  

Other diseases that could be causing the symptoms, such as diverticulitis and GERD, are then ruled out.  Once other conditions are excluded, IBS will usually be diagnosed. The doctor might prescribe medications to address the symptoms.

  • Anticholinergic medications – They help reduce pain and bowel spasms. Unfortunately, they have a variety of unpleasant side effects, such as painful urination.
  • Anti-diarrheal medications – These are available OTC. Antidiarrheals can make symptoms of bloating worse.
  • Antidepressants – SSRI antidepressants are often prescribed for Irritable bowel syndrome. They help with depression, which often co-occurs with IBS. Plus, they slow the neurons that are related to intestinal control. This action helps relieve symptoms of IBS.

Current treatments for IBS merely suppress the symptoms. They do not treat the real cause of the disorder. Therefore, as soon as the medications are stopped, symptoms will likely return.

To experience genuine and lasting improvement in symptoms rather than a Band-Aid solution, the cause of IBS must be identified.   

Medical experts believe that there are multiple causes for the disorder. Here are five explanations for IBS that your doctor may not even know about.

#1: Leaky Gut

leaky gut causes

Leaky gut occurs when the intestinal barrier becomes permeable or leaky. The gastrointestinal tract serves as the barrier system that prevents undesirable substances and pathogens from entering the body. The intestinal tract can become damaged or leaky, which results in IBS symptoms.

#2: Dysbiosis

This condition refers to disrupted gut microbiota. There are more than 100 trillion organisms that influence the human metabolism, immune system, physiology and more. Disruption of the microorganisms that live in the gut has been found to be connected to IBS as well as a host of other conditions including obesity.

#3: Small Intestine Bacterial Overgrowth (SIBO)

Small intestine bacterial overgrowth or SIBO occurs when there is an overabundance of harmful bacteria in the small intestine. One research study found that more than 80 percent of patients with IBS have SIBO. Researchers have also found that antibiotics used to treat SIBO are useful in treating IBS. Unfortunately, these antibiotics are not a solution for IBS due to antibiotic resistance and possible side effects.

#4: Food Intolerances and Gluten Sensitivity

Some people have what is called a non-celiac gluten sensitivity, which means that they have a reaction to the protein that is not related to the autoimmune disorder celiac disease. Despite what the media says, gluten sensitivity is a serious and legitimate condition for some people who do not have celiac disease. Food or gluten sensitivities are often common factors that contribute to IBS.

#5: Gut Infections

The human stomach is resistant to harmful bacteria. The gut produces acid that helps kill potential harmful bacteria. However, many modern factors, such as overuse of antibiotics and poor diet have compromised the defense system so the gut cannot function as it should.


To get lasting relief from IBS, you must address the underlying cause. This is almost always some kind of pathogenic overgrowth. When you do that, a complete recovery from IBS is possible.


Are Biofilms the Missing Key to IBS

New Research Points Finger at Microscopic Biofilms

biofilms and ibs
biofilms and ibs

Do you suffer from chronic IBS symptoms and infections that seem to keep coming back no matter what you do? Why are these infections so hard to beat?

According to the most recent research, the answer lies in something called biofilm.

There are hundreds of microbes in the gastrointestinal tract. Some of the bacteria in the GI tract are helpful, and some are harmful. The pathogenic or harmful bacteria cause a range of illnesses including inflammatory bowel disease, fibromyalgia and ulcerative colitis.

Microorganisms, including bacteria, do not typically float freely throughout the gastrointestinal tract. They usually live in protective slimy sheaths called biofilms.

Why Biofilms Are So Troubling

A biofilm is a highly resistant and sophisticated protective film that stands up well against the usual physical forces that occur in the GI tract. The biofilm is made up of proteins, polysaccharides and DNA. Harmful bacteria and microorganisms hide underneath biofilm.

The biofilm protects the bacteria and allows it to persist even in hostile environments. Biofilms also defend microorganisms from being attacked by the body’s immune system.

The rise in antibiotic resistant bacteria is because of biofilm

bacteria in biofilm
bacteria in biofilm

Biofilm is a significant factor in chronic infections. Biofilms are resistant to many modern medications, including antibiotics.

Scientists say that bacteria safely living under biofilm is up to 1,000 times more tolerant to antibiotics than free-floating, or planktonic bacteria. Biofilms cost the healthcare system billions of dollars a year.

Although antibiotics may help temporarily and get rid of some of the infection, it doesn’t kill the entire colony. Most of the bacteria burrow safely within their protective biofilm. This makes it nearly impossible to eradicate the disease for good.

It is essential to understand biofilms because they are the missing key in addressing chronic GI infections and many chronic diseases. Most standard treatments do little to disrupt the biofilm, which is imperative to kill the harmful microbes that live within. Scientists have long known that new weapons are needed in the war against biofilms as the standard medical treatments just do not work well.

One method of attack against biofilms is the Restore 3 All-in-One Program

This natural supplement works in three different steps.

  1. Disrupt – Step one of the Restore 3 Program consists of taking biofilm dissolving enzymes on an empty stomach. These proteolytic enzymes work incredibly well at naturally dissolving pathogenic biofilm. Our bodies typically produce proteolytic enzymes but only a small amount. Increasing the number of enzymes in the body helps it rid itself of biofilm.
  2. Remove – Safely removes pathogenic yeast and bacteria from the gut.
  3. Restore – This step helps restore your digestive system to a healthy state. The last step replenishes your gut with healthy microbes that work to keep IBS symptoms away for good.

To learn the 3-step protocol for FREE click here.


  1. Life on the Edge: The Clinical Implications of Gastrointestinal Biofilm. Stephen Olmstead, MD, Dennis Meiss, PhD, and Janet Ralston, BS.
  2. Bucks County Center For Functional Medicine.
  3. Understanding the Mechanism of Bacterial Biofilms Resistance to Antimicrobial Agents
    Shriti Singh, Santosh Kumar Singh, Indrajit Chowdhury, Rajesh Singh
    Open Microbiol J. 2017; 11: 53–62.
  4. Stat News.

Physicians: What You Need To Know About Biofilms

If you have patients with infections that seem to get better with treatment, but then relapse, biofilms might be at the root of the problem.

When most people think about bacteria, they imagine single cells floating around.

However, most bacteria exist in colonies called biofilms. These slimy colony of bacteria causes thousands of deaths in the United States each year.

They are one of the leading causes of hospital-acquired infections. They are tough to stop, which is why the infection keeps coming back even after several rounds of antibiotics. Biofilms cause deadly infections and cost the healthcare tons of money each year.

Biofilms are made up of bacteria that attach to surfaces and then begin to collect into large masses. Biofilms are protected by a coating of polysaccharides, DNA, and proteins. This slime-like mass of bacteria manages to undergo changes that allow it to evade the immune system. Biofilms are largely resistant to antibiotics. In fact, their tolerance is as much as 1,000 times stronger than normal bacteria.


The Current Model Of Treatment Is Ineffective

Currently, it is assumed that acute infections are caused by single bacteria, and the infection is treated accordingly. This leads to ineffective treatments as most infections are caused by biofilms rather than single bacteria floating around. In fact, more than 80 percent of bacterial infections are linked with biofilms, according to the National Institutes of Health.

Where Do Biofilms Hide?

what is biofilms

Biofilms are especially prone to the gastrointestinal tract. Because it has a large surface area and is lined with mucus, the GI tract is the perfect environment for biofilms. Furthermore, the GI tract is prone to problems with inflammation, which creates an opportunity for the bacteria to attach to the surface of the GI tract.

Why Can’t Biofilms Be Detected?

It is difficult for many health practitioners to diagnose biofilms. The biofilm tends to be tucked away in the GI tract or somewhere similar. Therefore, cultures and other tests do not often detect them. Stool samples are also not helpful when it comes to identifying biofilms. So, there is no good method of assessment.

Treating Biofilms

If you have a patient presenting with chronic infections, then a biofilm could very well be to blame. Treatment of biofilms involves breaking down the biofilm, attacking the bacteria within and replenishing the gut with healthy bacteria.

The first step in treating biofilms is to disrupt their course of action. Enzymes, such as protease,  lumbrokinase, and serrapeptase very helpful when it comes to disrupting biofilms. The help disrupts the formation of biofilms breaking them down. Other enzymes that break down biofilms include amylase and glucoamylase. These break down the walls of the biofilm and absorbs nutrients preventing them from continuing to grow. The nutrients then help create energy for the body.

Once the biofilms are broken down using enzymes, you must use enzymes to remove harmful bacteria and yeast. Bacillus coagulans is excellent at eliminating pathogenic bacteria and yeast from the body. This enzyme also helps improve digestion and gut functioning.

I recommend the Restore 3 program to combat biofilms. This product has been extensively tested and found to be very useful at dissolving biofilm. It contains many of the recommended enzymes that are needed to break down biofilms.

On the following page we will detail, step-by-step, why and how this works and what this could mean for over a dozen conditions that biofilm plays a huge role in solving.






Physicians: Should You Recommend A Low FODMAP Diet To Your Patients?

fodmap foods fibromyalgiaA Low FODMAP Diet has been promoted as a way to help people with stubborn digestive issues. You may be wondering if you should recommend this diet to your patients. Read on to learn more about the low FODMAP diet.

Digestive disorders are a common complaint among primary care patients. Gastrointestinal disorders include a wide range of problems. They range from gastroesophageal reflux disease or GERD to irritable bowel syndrome, also known as IBS.

In many cases, a diet that supports gut health can completely resolve digestive issues. The Low FODMAP Diet has recently been recognized as being very helpful for some patients with gut problems.

FODMAP stands for the following fermentable carbohydrates: oligosaccharides, disaccharides, monosaccharides, and polyols. These carbohydrates usually don’t cause problems in people with normal gut functioning. However, in patients that have digestive issues, they can cause bloating, gas, pain and diarrhea.

Low-FODMAP diets have been extensively researched for digestive issues. Evidence strongly supports the Low-FODMAP Diet in the treatment of IBS. Another study found that low FODMAP diet reduced the severity of symptoms in more than 75 percent of patients with IBS compared to a standard diet.

The reason that Low-FODMAP diets work is that consuming foods that are high in FODMAPs exacerbates symptoms. These carbohydrates feed harmful bacteria in the gut, which leads to intestinal bacterial overgrowth. Eliminating them from the diet can help reduce harmful bacteria in the stomach.

The Low-FODMAP Diet

what is fodmap diet

So, now that you know that a Low FODMAP Diet is an appropriate treatment for Digestive issues, you might be wondering what foods would be considered to be Low FODMAP. Here (Link Solving Fibromyalgia handout) contains a list of the main high FODMAP foods that your patients should avoid when following a Low FODMAP Diet. These include apples, oranges, prunes, pears, garlic, artichoke and more.

The foods on the above list should be avoided for approximately 30 days. Although it seems like there are a lot of foods on the list, these can be individualized. Some patients have more problems with certain foods than others.

After the 30-day trial period, I would recommend slowly introducing the high FODMAP foods back into the diet. You could encourage your patients to add the foods one at a time to determine which ones are better tolerated.

What If The Low FODMAP Diet Doesn’t Help?

If your patient adheres to the Low-FODMAP Diet consistently and still has issues, you might consider testing for SIBO or small intestinal bacterial overgrowth. If SIBO is an issue, then that will need to be treated as well.

Final Thoughts:

Digestive disorders include a variety of conditions. These condition are responsible for growing number of hospitalizations and doctor visits. However, dietary changes may help completely resolve these issues.

Do you treat patients with digestive issues? Have you recommended a Low FODMAP Diet? If so, how has this helped your patients? Leave your comments and thoughts in the comments below.


The Secret Link Between Your Gut And Immune System

Do you often suffer from food intolerances, IBS or stomach pain? Scientists are now just beginning to understand how the gut is connected to chronic illness. A variety of diseases can occur when the protective functions of the stomach are compromised. How does this happen?

To maintain optimal health, all of the systems in your body work closely together. When one system is not balanced, it can cause a variety of other health symptoms. The gut is one area that often gets out of balance and affects your entire immune system. Your gut harbors almost 80% of your immune system tissue. The digestive system is the first entry point for harmful bacteria to enter the body. Your gut must be very healthy to fight off illness and disease. The digestive system contains tissues, cells, and organs that work together to defend the body against harmful bacteria, toxins and infectious diseases.

The gut naturally contains strains of healthy flora that are critical for overall immunity. These “good bacteria” work to fight off infection and disease. They keep your digestive system — and your entire body healthy. The healthy flora are a natural killer of pathogens and disease. They keep the intestinal walls strong and prevent pathogens from being absorbed into the bloodstream.

How Does Gut Bacteria Affect Immune Functioning?  

H. Pylori bacteria

Because healthy gut flora is so important in helping your immune system function correctly, it is imperative to maintain a healthy balance of good bacteria in the gut. Research has found that gut microbiomes play a role in colon cancer, type 2 diabetes and obesity. So, how can you maintain a healthy ratio of good bacteria in your digestive system? Harmful bacteria tend to “hide” behind a layer of biofilm in the gut. The biofilm is extremely toxic and made up of different types of neurotoxins. However, the biofilm protects the “bad bacteria” allowing them to grow unchecked. When this happens, the bacteria damage the intestinal walls, causing tiny puncture holes. This syndrome is called “leaky gut.” One of the first symptoms that people with leaky gut notice is food intolerances. Eventually, the leaky gut allows the harmful bacteria to leave the digestive system, enter the bloodstream and cause a variety of other symptoms, such as chronic fatigue and migraines.

The Role Of Diet In Gut Health

The first step in getting rid of the symptoms is to eliminate the damaging bacteria hiding behind the biofilm layer. One way to do that is to focus on what you eat. Research has found that certain food additives can affect gut health. Processed foods contain additives that help extend the shelf life of food, but they can change gut flora.

A diet that emphasis whole, unprocessed foods can help restore your gut’s normal functioning. Try recipes that use natural, healthy foods like this Super Green Soup recipe from the book “Heal Your Gut.”

How Restore 3 Can Help

Another way to heal your gut is with a natural healing remedy like the Restore 3 formula. This formula was specially designed to address biofilm disruption and remove harmful bacteria and yeast. It also rebalances your gut microbiome to help heal your gut.

What Role Do Systemic Enzymes Play In Restoring Health?

Serrapeptase Enzyme

Enzymes play a role in almost every process in the human body. Enzymes are proteins that act as catalysts for chemical reactions that help do a variety of tasks from breaking down foods to healing after an injury. Other enzymes help cells communicate with each other.

Enzymes are used to help build, maintain and repair the human body.  They act as the body’s “clean-up” agents.

The human body produces over 10,000 different enzymes. While these are produced naturally, the production of many vital proteins begins to decline by middle age. Sometimes, the decrease in enzyme activity occurs as early as age 25. People who have enzyme deficiencies often experience circulatory problems, joint pain, and other issues.

Although there are different types of enzymes, today will be talking about stomach enzymes. These enzymes are used to support and maintain your overall health. They prevent many issues, such as allergies and pain.

Systemic enzymes have natural anti-inflammatory properties. So they are helpful and temporarily reducing swelling in the body. This makes them an excellent alternative to traditional NSAIDs or non-steroidal anti-inflammatory drugs.

Systemic enzymes are helpful for:

  • Eliminating toxins in the body
  • Supporting normal liver function
  • Promoting a healthy immune
  • Reducing scar tissue
  • Eliminating the overgrowth of yeast
  • Helping with digestive issues

Vital Enzymes


Protease S

Found naturally in pineapple and papaya, this enzyme plays a crucial role in many physiological processes in the body. Protease S deficiencies result in severe problems with digesting proteins. This can cause serious health consequences.


Serrapeptase is often referred to as a super enzyme. This enzyme helps clean the blood of debris. It also reduces invading bacteria in a digestive system. It reduces pain, inflammation and blood plaques in the body.


This is the primary enzyme that breaks down fats in the digestive system. This ensures that your body can absorb them. Lipase has been found to improve celiac disease. It also enhances common problems associated with digestion like gas, bloating and diarrhea. And, it helps boost immune system functioning.  


Cellulase is the cell wall that surrounds many plants. The human body does not produce this enzyme by itself. It must rely on fermentation by gut flora to build this needed enzyme. Cellulase helps regulate blood sugar. It also keeps cholesterol at optimal levels. Also, it aids in the elimination of harmful biofilms in the body.

What’s the Best Enzyme Supplement?

Choose an enzyme product that contains all of the above enzymes in one product. Restore 3 is a great enzyme supplement. It includes all of the above enzymes and many others to support health. You get all of the benefits of the beneficial enzymes in one natural product. Plus, Restore 3 contains specialized spore probiotics which help restore healthy bacteria to the gut for optimal digestive health. It is ideal for fatigue, IBS, fibromyalgia and more.


The IBS Diet

IBS diet restore 3Do you suffer from the symptoms of irritable bowel syndrome (IBS)? Is diarrhea, cramping, bloating and gas causing you a great deal of misery? If you have irritable bowel syndrome (IBS), you might suffer from these symptoms on a daily basis. Irritable bowel syndrome symptoms can cause a great deal of anxiety; the good news is that the proper diet can help significantly when it comes to controlling the symptoms of IBS.

The gut harbors trillions of fungi and bacterial cells naturally. Usually, there is a balance of healthy bacteria in the stomach, which helps to keep unhealthy microbes under control. However, certain foods can contribute to an imbalance of microbes in the gut. This can result in an overgrowth of harmful bacteria in the digestive system, which can lead to symptoms of IBS.

So, the first step in eliminating IBS symptoms is to change the environment of the gut. The gut environment is what has caused an imbalance in the first place. So, you must restore the stomach to its healthy state. One way to help that process along is by following an IBS diet. An IBS diet will help nourish your body by starving off unhealthy bacteria in the gut.

Foods to Avoid

You can start to balance your gut microbiota by starving off and flushing out harmful bacteria that reside in the gut. To do this, you’ll want to avoid certain foods that are hard for your body to digest. You don’t need to avoid these foods forever — just until your gut has established an equilibrium. After your digestive system is balanced, then you can start introducing these foods back into your diet. Here are the foods to initially avoid:

  • Starches – All grains and starches, including those deemed to be gluten-free, should be avoided at first.
  • Sugars -Stay away from sugars, including fruit juices initially.  
  • Dairy – Homemade kefir is okay. Otherwise, avoid dairy products.
  • FODMAP foods – These foods contain certain carbs that can cause digestive issues. Examples include wheat, onion, garlic, asparagus, brussel sprouts.
  • GMO foods – Stay away from genetically modified foods, such as aspartame and soy.   
  • Nightshade fruits and vegetables – These foods belong to the family of Solanaceae plants. Examples include bell peppers, tomatoes and eggplants.

For the complete list of foods to avoid, check out our helpful ebook.

Foods To Eat

low fodmap diet restore 3So, what foods can you eat then? You’ll want to eat clean, organic meats and vegetables like organic chicken, eggs and low FODMAP foods. These are easier for the body to digest and will help eliminate pathogens while keeping your nourished. Here are some other things to do:

  • Drink plenty of water – Water helps flush out the toxins from your body.
  • Try activated charcoal – This can help your body flush out toxins, as well.


After you have flushed out your gut, you’ll want to work on restoring your gut microbiome. In this stage, you will optimize your body with the proper nutrients. A restorative diet will help you do just that.

We have developed a meal plan that includes daily examples of meals to help restore your body to its natural state. For examples of meals and a handy shopping list to go along with it, checkout the Restore 3 Program ebook here. It has everything that you need to follow an IBS diet.








How to Build Confidence and Achieve Your Goals: Advice for Women

how to build confidenceAchieving your goals is can be challenging. It’s easy to feel like you don’t deserve the good things in life, or that it would be unfair if you were too happy. But this type of thinking will hold you back from achieving success and happiness.

To break out of this cycle of negativity, we’re going to be using this brief article to break down how to take these three steps:

1. Identify what makes you unhappy

2. Think about why these things make you unhappy (is it because they remind you of something negative?)

3. Come up with a plan for how to change whatever makes you unhappy so that it doesn’t affect your well-being anymore.

To help with all of this, here are five tips you can use to build confidence and work towards your goals.


Top 5 Tips You Can Use to Build Confidence Today

  1. how to build confidenceDo a Daily Activity that Makes You Happy: There are so many things in life to be unhappy about, and it is easy to focus on all the negative things that have happened or may happen in the future. But it’s important to do something every day that makes you happy. To help build confidence, make a list of all the things that make you happy and do at least one of them every day.

  2. Tackle One Thing at a Time: It’s important to remember that there are many aspects of your life that affect how you feel, and it is always best to focus on just one thing before moving onto another. Start with making a list of the things that affect your confidence and pick out one or two things to work on at a time. The point is to tackle the thing that makes you feel the worst, but making progress gradually will ensure that you can stay positive throughout the process.

  3. Make Small Changes: Small changes are much easier to implement than large ones, so the Institute for Wellness suggests focusing on small life changes. You could start by changing your diet, or getting a new outfit for yourself. It’s easier to feel better about yourself when you are dressing better and eating healthier. This will make it easier to work on other areas of your life as well because you will already be feeling so much better!

  4. Get your finances in line: After the pandemic, your finances can be a major source of stress. Save money by eating less processed food, cooking at home, and doing simple things like taking a stroll instead of driving. Try to invest some money in yourself by paying off credit card debt or other loans.

  5. Consider bigger financial changes too: Refinancing allows you to decrease the equity in your home so you can free up cash or reduce your monthly mortgage payment. Consider refinancing to a shorter term, lower interest rate mortgage or adding more equity into your home by making extra payments. As Redfin notes, it can be a good choice if you intend to stay in the house for several years.

Having confidence is not an accident. It’s something you can practice and work on daily. By identifying the things that make you unhappy and making plans to change them, you can start building confidence today. You deserve to be happy, so make sure you are out there living it!


Building confidence can be a daunting task for many. Luckily, there are plenty of things you can do right now to build up your self-confidence and work towards achieving your goals.

To start building this important trait in yourself, try tackling one thing at a time or making small life changes that will make you feel better about yourself. Try focusing on what makes you happy today. You can do this!

The Secret Link Between Your Gut And Immune System

IBS diet restore 3Do you often suffer from food intolerances, IBS or stomach pain? Scientists are now just beginning to understand how the gut is connected to chronic illness. A variety of diseases can occur when the protective functions of the stomach are compromised. How does this happen?

To maintain optimal health, all of the systems in your body work closely together. When one system is not balanced, it can cause a variety of other health symptoms.

The gut is one area that often gets out of balance and affects your entire immune system. Your gut harbors almost 80% of your immune system tissue.

The digestive system is the first entry point for harmful bacteria to enter the body. Your gut must be very healthy to fight off illness and disease. The digestive system contains tissues, cells, and organs that work together to defend the body against harmful bacteria, toxins and infectious diseases.

The gut naturally contains strains of healthy flora that are critical for overall immunity. These “good bacteria” work to fight off infection and disease. They keep your digestive system — and your entire body healthy.

The healthy flora are a natural killer of pathogens and disease. They keep the intestinal walls strong and prevent pathogens from being absorbed into the bloodstream.

How Does Gut Bacteria Affect Immune Functioning?  

SIBO restore 3Because healthy gut flora is so important in helping your immune system function correctly, it is imperative to maintain a healthy balance of good bacteria in the gut. Research has found that gut microbiomes play a role in colon cancer, type 2 diabetes and obesity.

So, how can you maintain a healthy ratio of good bacteria in your digestive system? Harmful bacteria tend to “hide” behind a layer of biofilm in the gut. The biofilm is extremely toxic and made up of different types of neurotoxins.

However, the biofilm protects the “bad bacteria” allowing them to grow unchecked. When this happens, the bacteria damage the intestinal walls, causing tiny puncture holes. This syndrome is called “leaky gut.”

One of the first symptoms that people with leaky gut notice is food intolerances. Eventually, the leaky gut allows the harmful bacteria to leave the digestive system, enter the bloodstream and cause a variety of other symptoms, such as chronic fatigue and migraines.

The Role Of Diet In Gut Health

unprocessed food restore 3The first step in getting rid of the symptoms is to eliminate the damaging bacteria hiding behind the biofilm layer. One way to do that is to focus on what you eat.

Research has found that certain food additives can affect gut health. Processed foods contain additives that help extend the shelf life of food, but they can change gut flora.

A diet that emphasis whole, unprocessed foods can help restore your gut’s normal functioning. 

How Restore 3 Can Help

Another way to heal your gut is with a natural healing remedy like the Restore 3 formula. This formula was specially designed to address biofilm disruption and remove harmful bacteria and yeast. It also rebalances your gut microbiome to help heal your gut.








Colloidal Silver for Candida

colloidal silverTwo popular and natural means to rid the body of Candida infections are to change the body’s PH through diet, or to treat the affected area either topically or internally, using a colloidal silver Candida treatment.

Prescription antibiotics used to fight infections kill all bacteria indiscriminately, including the friendly bacteria that keep fungi such as Candida in check.

What is Candidiasis?

Candidiasis is an over abundance of naturally occurring yeast that grows into a fungal infection when an environment is created that allows the yeast to bloom. Friendly aerobic bacteria present in the body generally act to control the level of this yeast.

Acidophilus is a common example that may become lacking due to dietary restrictions. Diabetics are particularly afflicted as their above normal sugar levels can provide an over abundant food source for the yeast.

Internal (Systemic) Candida

leaky gut restore 3Untreated, internal Candida in the intestinal tract can build up to levels that eventually enter and invade the blood stream to become leaky gut syndrome, create sinus infections or develop candida patches on the skin.

In leaky gut, the yeast can grow long roots into the lining of the intestinal wall, allowing access to the bloodstream. This can often lead to a compromised immune system that provokes other illnesses.

The fungus produces microscopic barb-like hooks, called rhizoids, that cut into tissue causing irritation around the infected area.

How Colloidal Silver Works

The colloidal silver Candida treatment fights fungi on contact both internally and externally. Topically, colloidal silver is safely applied without worry of adverse affects.

Recommended applications are two to three times per day until the symptoms subside. Internally, Colloidal silver dosage should be small at first, about 1 tablespoon a couple of times per day.


How to Break Down Candida Biofilm for Best Results

Biofilm On FingersAll species of Candida have a defense mechanism called biofilm. Biofilm is a slimy film that yeast secrete and hide beneath. This allows them a “blanket” to safely multiply in numbers.

This biofilm is extremely difficult for anti-fungals (including colloidal silver) to penetrate, and it’s also highly toxic to the human body. It’s responsible for many symptoms including: fatigue, digestive issues and the dreaded brain-fog associated with candida overgrowth. 

In order to ensure your colloidal silver works effectively for Candida, you’ll want to first dissolve this biofilm barrier and expose the candida colonies hiding underneath. This will help make your colloidal silver more powerful in eliminating the candida overgrowth. 

One of the safest ways to dissolve Candida biofilm is using systemic enzymes. These are natural enzymes that your body already produces. But in order to break down the tough walls of Candida biofilms, you need to use a lot more enzymes than you body normally produces. 

This is the 1-2 punch method that we share with our users in our private support group for not only eliminating Candida more quickly and effectively, but also for SIBO and other bacterial and fungal overgrowth as well. 

You can learn more about this powerful method here.


Candida Die-Off Symptoms

Be aware that when you begin treating Candida internally, the release of toxic waste by the abundant dying fungus can cause you to feel initially worse. This is referred to as Candida die-off.

For this reason it is suggested to begin treating the internal infection gradually at first, with small amounts of colloidal silver, in order to keep the waste substances to a level that is manageable for the body to expel.

People who use colloidal silver  topically usually report that it will cure athlete’s foot, vaginal infections, and skin fungal infections. However, if these Candida symptoms reoccur, it can be a sign of an internal infection.

Different Types of Colloidal Silver

The most effective kind of colloidal silver out there is generally copper in color, and doesn’t require special, light proof bottling.

True colloidal silver is often a rare supplement, since most companies are simply selling ionic silver, which is a clear, colorless liquid. Colloidal silver is superior because of it’s particle size in comparison to ionic silver.

Both are effective. However, it’s ideal to find the true colloidal silver.

Possible Side Effects

Colloidal silver is not approved by the FDA. When taken internally, the most well known side effect is argyria, the bluish gray tinting through depositing of sliver salts in the skin, eyes, and internal organs, which can occur in less than a year with frequent use.

However, the study was paid for by pharmaceutical interests and the type of silver this individual ingested was a homemade silver chloride (a silver component not associated with colloidal silver), with salt added to the brew.

He then applied this brew topically before sitting in a tanning bed to “fix” the silver into his skin.

There is a great deal of misinformation caused by the media these days and one need only investigate a little bit to uncover the truth.

Natural Treatment

If a person is wary of prescription pharmaceuticals, colloidal silver can be a worthwhile and more natural alternative for common cases of Candida such as Candida thrush of the mouth, jock itch or yeast infections.

For those concerned about the side effects of colloidal silver, it’s recommended as a topical treatment, rinse or mouth wash. Colloidal silver naturally leaves the body via the urine so that there is no buildup in the body.

It is one of the oldest forms of medicine that our civilization has used to treat a myriad of health issues.

In order to make the most of using colloidal silver, it’s best to follow a diet and supplement protocol. Restore 3 is an easy to follow protocol that includes enzymes and probiotics for an effective method of treating candida. 







Probiotics and Fibromyalgia: How Useful Are They in the Fight?

A healthy colon is a key indicator of overall health and wellness. There is a good reason the amount of searches relating to probiotics and fibromyalgia are on the steady rise.

Roughly 90% of people experience digestive inconvenience from time to time; while the occasional upset stomach or bout of diarrhea is not uncommon, frequent or more severe cases may be an indication of a more serious health condition.

Fortunately, research is demonstrating effective treatment with probiotics for gut and colon health.


Why Gut and Colon Health Matters

With roughly 70% of women indicating that gut or colon issues disrupt their life on a daily basis, understanding how probiotics support digestive health is key to preventing further disruption.

Gut and colon health is important because digestion and absorption of key nutrients, vitamins and minerals is key to supporting proper function of nearly every system in the body, including energy production and support of immune system function.

As food enters the gut, it is immediately mixed with acid, starting several chemical reactions that lead to the breakdown and initial absorption of protein, carbohydrates, fats, vitamins and minerals.

As food moves from the gut into the large and small intestines, where it is met by billions of the hundreds of trillion of bacteria waiting to further breakdown and absorb nutrients; this is where probiotics are key to this process.


Supporting Digestive Health with Probiotics

Probiotics are the good bacteria, found naturally in the digestive system, but also from food sources like yogurt, kefir and probiotic supplements.

However, the digestive system is also full of harmful bacteria, also occurring naturally and from food sources. In fact, scientist estimate that healthy intestines have between 3 and 5 pounds of bacteria inside.

While most of the bacteria that make us sick, like E. Coli, are destroyed in the acid of the stomach, occasionally harmful bacteria enter the intestines, causing diarrhea, intestinal infections and other conditions like irritable bowel syndrome.


Probiotics and Gut and Colon Health

Doctors have found that optimal gut and colon health occurs when a there is at least 85:15 ratio of good bacteria to bad bacteria. When this ratio becomes skewed, digestive problems start to occur.

Your body has ways of letting you know when your bacterial ratios are out of whack, including bloating, diarrhea, constipation, excess gas and stomach cramping.

When this occurs, it is generally a sign that you need to increase the amount of probiotics being consumed; there are several ways to do this.

Nutritionists recommend consuming between 10 and 25 billion colony forming units of good bacteria each day. Consuming this amount of probiotics provides the good bacteria required to minimize the harmful effects of bad bacteria.

Probiotics improve gut and colon health by eating food and inhabiting the space of harmful bacteria, they basically kick the bad bacteria out of the digestive system.

Realize the proper amount of probiotics each day by consuming the equivalent of one serving of yogurt or kefir, either through whole food or supplement sources.

Ensuring healthy gut and colon function through probiotic supplementation ensures a healthy digestive system and a stronger, more responsive immune system; resulting in an overall improved quality of health and well-being.

Fibromyalgia and Sleep Issues

fibromyalgia and sleep

If you are suffering from fibromyalgia and sleep disorder symptoms, use this page to find out more about what you can do to make improvements in your overall health and symptoms.

A lack of sleep will affect your ability to focus and concentrate. There is not much that will ruin your day more than not getting a good night’s sleep the night before. Sleep is not a luxury – it is a necessity.

Why is Sleep Important for Sufferers with Fibromyalgia and Sleep Disorder Symptoms?

The duration of your sleep is critical, but also, the kind of sleep you get also determines how well rested you will be upon waking up. You need restful sleep, especially if you are suffering from fibromyalgia symptoms, it will ensure that you function optimally, both physically and mentally, and during waking hours.

A good rest will help you to: make sound judgments, work more productively, interact with others effectively and avoid harm. Sleep can also help us in less obvious ways.

During the sleep cycle, your body secretes a hormone which works to repair and regenerate your tissue throughout your body.

Sleep is also instrumental in helping us retain our memories and is also essential in processing complex emotions.

fibromyalgia and sleep 1Without sleep, the body and mind are less efficient and more irritable. Sleep is essential, particularly since pain and fatigue are aggravated by disturbed sleep.

There is limited improvement among sufferers with fibromyalgia symptoms who are unable to get a consistently good sleep.

Deep sleep gives the body a chance to rest and make any necessary repairs, not just from illness and injury, but from the stress and strains of everyday life. Sleep helps balance the chemicals in the brain.

What Are Your Personal Sleep Needs?
Every person requires different amounts of quality sleep. The vast majority typically need between 7 to 9 hours of sleep each night. Some even need more than 9 hours, and that is completely normal for them, while others sleep for less time, and wake up totally refreshed.

How to Know if You Are Getting Enough Sleep if You Have Fibromyalgia and Sleep Troubles?

When you arise in the morning, you should feel totally rested and ready to go. More importantly, you shouldn’t feel sleepiness during the day, even when you are involved in boring or mundane activities.

If you are feeling drowsy during the day, you may not have gotten enough quality sleep.


What Are The Various Kinds Of Sleep You Need?


For healthy sleep, there are basically two stages:

  1. The non-rapid eye movement (NREM) stage accounting for the longer periods of our sleep. This is when our brain activity and bodily functions begin to slow down.
  2. The rapid-eye movement or (REM) stage can happen in brief spurts whenever there happens to be increased activity in the body and brain. REM is generally considered to be the dreaming stage of sleep.

What’s known as “sleep architecture” is healthy sleep that is characterized by a sequence of stages. The cycle first starts out with a brief duration of roughly 80 minutes of NREM sleep which is then followed by 10 minutes of REM sleep.

This cycle of 90-minute intervals is repeated 4 to 6 times per night. If this sequence gets interrupted by an external noise or disturbance, the quality of sleep suffers.


Effective Natural Treatment for Fibromyalgia and Sleep Issues

You are not alone if you’re suffering with fibromyalgia and sleep issues – nor are you alone in finding solutions. Many patients have found relief through following a protocol designed to uproot the underlying cause of fibromyalgia which is often found in the gut. Click here to learn more about this fibromyalgia biofilm protocol.





The Journey to a Healthy Gut

Gut health is vital and there are many easy ways to acquire a healthy gut. For this article, we’ll look at the importance of gut health and an easy way to begin the journey of obtaining a healthy gut.

Why is our gut health important?
Our gut microbiome is literally where most of our immune system exists. It’s also where most of your feel good chemicals are produced. If you don’t have a healthy gut, there are several problems which can arise.

These tissues ought to be treated with care in order to rev up those molecules of our most important bodily systems. 

What is a simple way to begin the journey to a healthy gut?
Most of our lives we’re told to remain healthy. There’s a simple way to do that as we watch the categories of food we tend to place into our bodies. Just because it’s health food, it doesn’t all have to be tasteless and gross.

The old saying goes, the livelier colors of your food, the livelier your gut flora are going to be. Therefore let’s spice those meals or snacks up a touch to achieve advantages they have to give.


What foods am I able to eat for a healthier gut?

The trail from plate to mouth ought to be filled with colors and flavor. What are a number of those tasteful foods to eat?

1. Low FODMAP Foods – There are numerous varieties to decide on, however low FODMAP foods will do wonders for every kind of uncomfortable symptoms one has.

2. Fermented vegetables and Kefir – This is often one among the most effective ways that push billions of live, friendly microorganism into your gut and it’s less expensive than shopping for probiotics.

3. Bananas – These yellow beauties restore health to the microorganism community living inside your gut. Contain high levels of atomic number 19, or potassium, and magnesium that is thought to cut back inflammation.

4. Dilleniid dicot family vegetables – These embrace broccoli, kale, cabbage, and cauliflower. They help to alleviate inflammation and have disease-fighting elements.

5. Blueberries – they will modify the microbiota to reinforce the system in addition to increasing memory. And they’re low-glycemic.

6. 70%+ Dark Chocolate – amazingly bittersweet chocolate or Theobroma cacao may be a plant that’s a glorious prebiotic which suggests it feeds the friendly microorganism, and successively creates a lot of healthy microflora.


Resistant Starches

Most of the research today has shown that the best way to keep the gut microbiome healthy is feeding and keeping alive the native species of bacteria and yeast already present in your body, rather than just taking probiotics. 

To do this, you can eat resistant starches such as chicory root or potato starch. Wild yams are also a great way to get resistant starches into your diet. 

Keeping the gut microbiome happy is ultimately one of the best investments you can make for your overall health as so many health conditions have their origin within the gut. 


Candida Die Off Symptoms

candida die offOnce you have recognized and begun implementing a treatment for Candida albicans, you can expect a short period of discomfort ranging from a few days, to a few weeks, depending on the severity of the Candidiasis that you have.

This period of discomfort is often referred to as Candida die off symptoms, or a healing crisis. This happens to many sufferers of Candidiasis and is due to the rapid die off of Candida yeast cells within your body when you first begin a treatment for Candida albicans.

Factors for Die Off Symptoms

The two biggest factors that determine the severity of Candida die off symptoms, and the length of time that these symptoms last, will depend on how bad your Candidiasis actually is, and how prepared your primary organs of elimination are, to handle the onslaught of dead Candida cells.

Knowing about these Candida die off symptoms and why you may experience them, will help you to better cope during this period and provide some relief as this process takes place.

You may even be able to help speed up this process by following the advice given here on this page. The biggest reason why people experience die off symptoms are because their primary organs of elimination get backed up and have to work overtime once the masses of dead Candida cells begin getting processed by your body.

Other Organs

healthy kidneys restore 3The colon, liver and kidneys are the primary elimination organs in your body. If these aren’t working properly, then the result is a number of symptoms including: sluggishness, headaches, aches and pains, fatigue and digestive problems as well as a number of mental and emotional instability.

So, the first step, before doing a treatment for Candida albicans, is to make sure that these primary elimination organs are functioning properly because they will be working overtime once a Candida treatment begins and you start experiencing Candida die off symptoms.

How to Prepare

There are many types of ways to ensure that your elimination organs are primed for a Candida treatment program. One of the most popular methods is to do a standard 2 day fast, with the 3rd day consuming only organic steamed veggies and fresh juices.

You will want to do 1 enema session per day, or, a colon hydrotherapy session, once the fasting is complete, to ensure that the colon is thoroughly cleansed of all residual toxins. Many times during a fast, it is difficult for the bowels to evacuate since normal rhythm and timing are thrown off.

Next Steps

Once your elimination organs are primed, it is safe to follow a natural treatment for Candida albicans. Most people will experience Candida die off symptoms early in their treatment program as this is when the bulk of the Candida yeast colonies will die off.

Some of the more common Candida die off symptoms that many people experience are: fatigue, headaches, sore throat, ‘brain fog’, depression, irritability, muscle aches, dizziness, nausea, and a general sense of instability in their well being.

What does it mean?

While these symptoms are indeed unfavorable, it is something to actually be celebrated, since it means that the Candida treatment you are undergoing is actually working to kill the Candida yeast cells within your body. You are well on your way to feeling better again and this is the first tangible sign that you are getting better.

It is sometimes very difficult to know, if indeed, you are experiencing Candida die off symptoms, or, if you are simply experiencing symptoms of Candida, which can both be very similar symptoms.

The best advice for you is to not concern yourself with this and focus on the 2 biggest factors that you can control which is to assist your body’s own elimination process by doing a fast and enema/hydrotherapy session before your treatment for Candida albicans, and second, following the anti Candida diet as described in the Restore 3 protocol. 

Types of IBS

IBS diet restore 3Learn about the various types of irritable bowel syndrome.

People with irritable bowel syndrome or IBS suffer from recurrent gas, bloating, abdominal pain, diarrhea and food intolerance. The severity of IBS and symptoms may vary from person to person. However, the symptoms of IBS tend to recur and go on for months.

There are three different types of irritable bowel syndrome, and all of them can cause a great deal of misery for the IBS sufferer.

IBS With Diarrhea (IBS-D)

Irritable bowel syndrome that causes frequent diarrhea is called IBS-D. With IBS-D, you might have loose stools frequently — but not always. People with IBS-D also have sudden, intense urges to go to the bathroom.

The most common symptoms of IBS-D include:

  • Frequent or loose stools
  • Sudden urges to have bowel movements
  • Abdominal discomfort or pain
  • Gas
  • Nausea
  • Feeling like the bowels can’t be emptied completely

IBS with constipation (IBS-C)

One of the defining features of this type of IBS is constipation. IBS-C is more than just chronic constipation. It involves other symptoms, including diarrhea. This type of IBS is especially harmful to the intestines. Having constant constipation can weaken the walls of the intestines causing spasms. Other symptoms of IBS-C include: :

  • Lumpy stools
  • Hard stools
  • Cramps or pain in the stomach area
  • Straining to have a bowel movement
  • Having a bowel movement less than three times a week

IBS With Alternating Constipation And Diarrhea (IBS-A)

Most people get diarrhea or constipation from time to time. However, if you get both of them often, you might have a type of IBS known as IBS A for alternating or irritable bowel syndrome with alternating diarrhea and constipation. Several research studies have found that people with IBS-A tend to get more stomach cramping and pain than with those who have other types of IBS.

Symptoms of IBS-A include:

  • Alternating diarrhea and constipation
  • Stomach pain and cramping

What causes IBS?

Researchers do not know what causes irritable bowel syndrome. Women are more likely to have IBS than men. It is also more common in people under the age of 50. People who have a family member with IBS are more likely to get the disorder.

How is IBS Diagnosed?

There isn’t a specific test that can say whether you have IBS or not. Your doctor will likely look at your health history and symptoms to determine whether or not you have IBS. Your physician may conduct other tests to rule out other similar conditions. If the tests do not point towards another disorder, your doctor may diagnose IBS.

What are the treatments for IBS?

SIBO restore 3You might need to try several different things to get relief from IBS. Changing your diet can help.

One of the prime underlying causes of IBS is often an imbalance in the gut. The Restore 3 program can help you treat IBS and restore your digestive system to a healthy state. It disrupts and remove harmful bacteria in the gut and replenishes your digestive system with healthy microbiome.














Getting Better Sleep Through Herbs And Plants

healing plants restore 3

Human beings spend more than a third of their lives asleep. Going without sleep is disastrous to the human body. A lack of sleep for just 24 hours can cause psychosis and will eventually lead to death. It is clear that getting enough sleep is essential for your body to perform as it should.1 

Even though sleep is so important, it doesn’t mean that it comes quickly to most people. It can be hard to get enough sleep In today’s fast-paced world . Our laptops, tablets and cell phones have become such a large part of our lives that it can be tough to put them down each night.

The chimes of late-night emails, texts and calls can wake you up from a deep slumber and make it hard to get back to sleep again. Even if you don’t use technology late at night, there are plenty of other things to keep you awake from crying children to early-morning construction.

Herbs and Plants

sleep seratameAlthough prescription sleeping pills can help with sleep, they come with their fair share of side effects.2 One way to improve your sleep naturally is through the use of herbs and plants. Numerous research studies have named a variety of herbs and plants that have a positive impact on quality and quantity of sleep. If you want a natural way to get better sleep, you might try herbs and plants.

Here are just a couple of the best ones that are beneficial to sleep.

  • Magnesium – The body requires magnesium to stay healthy. This nutrient is essential for many tasks that the body performs. The body needs it to stay healthy. Most people’s diets don’t contain enough magnesium say experts at the National Institutes of Health. This can cause weakness and tiredness among other things. Health experts recommend supplementing magnesium.3  
  • One way to increase it is by taking magnesium. This substance helps the body in a variety of ways, including improving sleep quality.
  • Turmeric extract – The main ingredient in turmeric extract is curcumin, which has been studied extensively for its effect on the human body. Curcumin has been found to have a restorative impact on sleep deprivation.4  
  • Passionflower – Passiflora incarnata or passionflower, is a plant that is native to South America, Central America, and the United States. People have used passionflower for centuries for its healing powers. Native Americans used it widely for a variety of things. Scientific research has found that extracts derived from the Passiflora incarnata can be used to induce sleep.5 

Try taking these plants and herbs and see if you notice a difference in your sleep quality. Instead of taking each ingredient separately, look for a combination supplement that includes several of these beneficial herbs and plants.













Why Bacillus Subtilis Is A Super Probiotic

probiotics restore 3Bacillus subtilis (B. subtilis) is a beneficial probiotic that is found in the guts of humans. It supports enzyme production and digestion. This rod-shaped, Gram-positive bacteria are also known as Bacillus natto, Bacillus globigii, and Bacillus uni flagellates. Bacillus subtilis is one of many bacteria that have been recognized as key health promoters.

Here are some of the things that make Bacillus subtilis a super probiotic.

Restores Healthy Bacteria In The Gut

The gut needs healthy bacteria for healthy digestion. Sometimes, the stomach can become overgrown with harmful microbiota. Bacillus subtilis helps restore L. acidophilus and  L. reuteri in the gut, both of which have been found to protect against dangerous pathogens.

Supports Enzyme Production

digestive enzymes restore 3Enzymes are proteins that help the human body perform essential tasks. Enzymes act as catalysts for chemical reactions that help the human body repair and maintain itself. Enzymes are necessary for life. Without them, you could not live.

As you age, enzyme production slows down, which can increase the incidence of disease. Bacillus subtilis supports your gut in the creation of a variety of enzymes, including pullulanase, protease, amylase, lipase, and xylanase. Every one of these enzymes plays a role in digestive health and functioning. They promote optimal nutrient absorption, reduce bloating and gas, optimize the breakdown of fats and supports colon health.

Boosts Immunity and Disease Resistance

  1. Subtilis has been found to stimulate the immune response in numerous research studies. This useful supplement can help ward off illnesses. One study demonstrated that Bacillus subtilis are a safe and effective way to stimulate immune responses in the elderly. Other studies have shown similar results, as well. It is thought that this super probiotic has antimicrobial properties, which explains its ability to help the immune system fight off sickness.

May Help Fight Obesity

Bacillus subtilis may be beneficial in weight loss/obesity. A research study looked at the effect of B. subtilis on obese mice. Mice treated with the probiotic showed a decrease in weight gain and a decrease in triglyceride levels, as well. Triglycerides are a type of fat found in the blood. In humans, high levels of triglycerides in the blood can be very damaging to the heart. High triglycerides increase the risk of both stroke and heart attack.

Eliminates Bacteria That Cause Foot Ulcers

Foot ulcers are a common cause of amputation among people with diabetes. Nearly a quarter of people with foot ulcers will require amputation. Diabetes patients who have foot ulcers are more at risk of dying prematurely, as well. Research has shown that Bacillus subtilis have antimicrobial activity against the common bacteria that cause foot ulcers. Therefore, it may help prevent diabetes from developing foot ulcers that could lead to amputation.

Should You Supplement With Bacillus Subtilis?

Yes, you should consider a supplement that has Bacillus subtilis as one of the ingredients. This super probiotic offers so many benefits to help you maintain optimal health.











Digestive Problems That Cause Weight Gain

Have you tried and tried to lose weight but you just can’t drop the pounds no matter what you do? Your digestive system could be to blame. Gastrointestinal disorders can cause symptoms of constipation, heartburn, bloating, gas, diarrhea. Another little-known sign of a digestive issue is weight gain.1 Many people who struggle to lose weight experience depression, which explains why this disorder often linked to digestive problems like irritable bowel syndrome.

When your digestive system is not balanced, it can affect your ability to lose weight. Digestive issues have a significant effect on how the body absorbs and digest food. It can cause both weight gain and weight loss. Here are some of the most common digestive problems that can contribute to weight gain.


This condition refers to small intestinal bacterial overgrowth (SIBO). It occurs when the bacteria in the gut become imbalanced. The bowel contains both good and bad bacteria. The good bacteria helps with digestion. Usually, there are enough good bacteria in the small intestine to keep the harmful bacteria under control. However, the number of dangerous bacteria can increase when it forms into clusters known as biofilms.

Biofilms are protective structures that help keep the bacteria from being destroyed by the immune system or by antibiotics. When harmful bacteria is rampant in the bowel, it can lead to a small intestinal overgrowth. Treating SIBO will help normalize your weight. The key to managing SIBO is with enzymes that break down the biofilms.

#2 Irritable Bowel Syndrome

Causes of IBSIrritable bowel syndrome or IBS is a common diagnosis gastrointestinal condition. It often overlaps other digestive issues such as a leaky gut. Like SIBO, irritable bowel syndrome often caused by an imbalance of good and evil bacteria in the stomach. Because IBS causes constipation and chronic inflammation, it can cause bloating and lead to weight gain.

If you have been diagnosed with IBS, it’s essential to get to the root of the problem. Talk to your doctor about building up the good bacteria in your system with a probiotic and adding digestive enzymes. This help breaks down food and eliminates biofilms. This can help you get a handle on weight gain.

#3 Food Intolerances

Do you experience pain and bloating when you eat certain foods? If your body is irritated after you consume certain things, then you could have a food intolerance. A food intolerance makes it hard for your digestive system to break down and digest certain foods. You might experience cramps gas and bloat. The bloating can make it seem like you’re gaining weight when it is the food intolerance causing the bloat around your midsection. Keeping a diary of the foods that bother you and changing your diet can go a long way towards eliminating food intolerances and banishing bloat.

Many digestive issues can cause weight gain as you can see. It is essential to choose a supplement to help keep your digestive system in balance so that it works as it should. Restore 3 is a supplement that helps eliminate many digestive problems. It gets to the source of gut issues and helps replenish and restore your digestive system with healthy bacteria.














The Surprising Link Between Irritable Bowel Syndrome And Anxiety And Depression

IBS diet restore 3It is common for people who have irritable bowel syndrome (IBS) to also suffer from anxiety, depression and other mental health disorders. Doctors aren’t sure on how irritable bowel syndrome and psychiatric symptoms are related. But the one thing that is clear is that the diseases often occur together.

According to research studies, anywhere from 50 to 90 percent of people diagnosed with IBS to also have psychiatric disorders.1 The most common disorders seen in patients with irritable bowel syndrome are anxiety-related conditions and depression.

Medical experts have several theories about the connection between irritable bowel syndrome and depression and anxiety. Scientists from the Mayo Clinic suggest that a common genetic link between IBS and mental illness may be present in some people.2 The researchers believe that there is a common gene that can manifest itself as mental illness or IBS.

Another Theory

Another theory is that people with anxiety might be more aware of spasms in the colon that are associated with IBS.3   

Irritable bowel syndrome is often triggered by the immune system. Stress has been found to affect the immune system significantly. So, some medical specialists believe that people who are under a lot of pressure or anxiety might be apt to develop IBS symptoms because of the stress/immune system link.4   

There might also be a standard connection between IBS, depression and gut microbiota. Healthy gut microbiota is essential to health. It plays a significant role in a robust immune system and communication between the stomach and the brain.5   

SIBO restore 3A disruption of the healthy gut microbiota is frequently seen in people with IBS. People with IBS tend to have gut microbes that are more unstable and less diverse than healthy people. Researchers have also found that people with psychological symptoms often have alterations in healthy gut microbiota. In fact, scientists believe that the gut microbiota could be the missing link in depression.6   

Scientists believe that gut microbiota could initiate or contribute to the persistence of mental health symptoms.

Treating Both

While there has not been a specific cause of the IBS/mental health link, treating the IBS might help relieve symptoms of depression or anxiety, as well. One study, published in the Journal of Gastroenterology found that taking a probiotic supplement can relieve both conditions.

For the study, scientists recruited 44 adults with irritable bowel syndrome who also experienced mild or moderate depression or anxiety. Half of the subjects took a placebo, and half received a probiotic. Sixty-four percent of the participants who took the IBS probiotic were found to have decreased depression scores. Only 32 percent of the control group had improvements in depression. Participants that received the probiotic also had decreases and IBS symptoms as well.7   

It is evident based on the research that establishing a healthy ratio of gut microbiome can reduce the symptoms of IBS and it might help relieve some symptoms of depression and anxiety, as well.

Supplements like the Restore 3 program that help relieve IBS symptoms might also have a positive benefit on mental health.














Are you getting enough sleep?

sleep seratameCheck out these common signs that indicate that a person is not getting enough sleep.

The National Sleep Foundation suggests that adults get between seven to nine hours of sleep every night. Ensuring that you get the recommended hours of sleep per night can help your body perform at its best. When you are properly rested, you feel better emotionally and physically.1 

While you might think that getting less than the recommended number of hours of sleep per night won’t affect you too much, you’d be surprised at how much of an impact that it can have on your well-being. Here are some subtle signs that your poor sleeping habits have caught up with you.

#1 You Can’t Remember Anything

Do you notice when you are tired that you can’t remember where you left your car keys or phone? Poor sleep has been linked with memory loss and forgetfulness. When you are sleep deprived, this makes it very difficult to pay attention to things. If you’re not paying attention to something, you won’t remember it.

#2 You’re Overly Emotional

emotions restore 3Have you ever noticed that when you are tired, you get irritated by things that normally don’t bother you? Or maybe you cry at things that are even slightly sad. When you are deprived of sleep, you are more likely to overreact to minor emotional stimuli. This means that you will get worked up very easily over the tiniest things if you don’t get the proper shut-eye each night.  

#3 You Have More Breakouts Than Normal

Scientists have found a connection between acne and sleep. The reason for this probably has to do with hormones. When you aren’t sleeping well, it affects your hormonal balance. Hormonal imbalances trigger acne problems. So, if you aren’t sleeping well, you can expect more breakouts.1

#4 Your Skin Doesn’t Look So Good

Research studies have found that people who don’t get enough sleep tend to get more lines, wrinkles, droopiness, and puffiness. Your body repairs itself when you sleep. If you aren’t getting enough ZZZ’s, it will take a toll on your skin. Scientists hypothesize that the body makes collagen, which helps repair the skin, during sleep. Collagen building is impacted if you don’t get enough sleep.2 

#5 Weight Gain

weight gain restore 3Two hormones affect hunger — leptin and ghrelin. When these hormones are not well-controlled, you are more likely to eat when you are not hungry, which can make you gain weight fast. Studies have found that not getting enough sleep impacts these two hormones. In fact, in one study, the less sleep a person got, the more they felt constantly hungry.3

If you notice that you have very many of the signs above, then you might want to consider trying to get more sleep each night to see if that makes a difference.













The Role Of Biofilms In Chronic UTIs

UTI restore 3Urinary tract infections or UTIs are the most common type of infections in older adults and one of the most common reasons for sepsis and bacteremia.1 

UTIs are responsible for more than 1 million hospital admissions every year in the United States. They account for more than 7 million physician visits. Urinary tract infections can also be extremely difficult to banish. Many times, they keep returning over and over again

The medical community poorly understands recurrent UTIs. More women than men get them but the reasons for this are not understood well either. UTIs traditionally treated with antibiotics. However, these remedies often don’t work. The UTIs either don’t respond to treatment at all or keep coming back. Sometimes, they recur right after antibiotic treatment ends.

What are the symptoms of a urinary tract infection? The most common symptoms of a UTI include:

  • Pain with urination
  • Darker cloudy urine
  • Frequent urination
  • Incontinence or pressure

If the infection continues without treatment, it can lead to even more severe symptoms including:

  • Vomiting
  • Nausea
  • Chills
  • Fatigue
  • Mental disorientation and confusion
  • High fever

If you believe that you have a UTI, it is best to visit your doctor right away for treatment. Immediate medical care is required for UTIs. If you have recurrent or chronic UTIs, to be related to biofilm.

What Are Biofilms?

biofilm restore 3Bacteria that infect the urinary tract causes urinary tract infections. Although most people think of bacteria as single entities, they tend to group into slimy colonies called biofilms.

Biofilms are made up of a sticky extracellular polymeric substance that helps protect the bacteria from the immune system and antibiotics. Bacterial biofilms are as much as 1,000 times more resistant to antibiotics than a single organism.2 

This fact makes it very difficult for antibiotics to kill infections that are hiding in biofilms. Medicines may relieve symptoms for a short period. However, the antibiotics do not kill all of the bacteria, and the infection returns.  Researchers have found that bacterial biofilms are responsible for persistent urinary tract infections.3 The biofilms play an essential role in UTIs and lead to relapses and recurrences.

How To Disrupt Biofilms

digestive enzymes restore 3Although biofilms are highly resistant to standard antibiotics, they can be disrupted. Disrupting these colonies of bacteria can help keep UTIs from returning.

So, how do you disrupt biofilms and get rid of UTIs for good? The answer lies in the use of enzymes. Specific enzymes have been found to help dissolve biofilms. Researchers have used proteins to break down biofilms in patients diagnosed with cystic fibrosis. In one study, the enzymes caused 94 percent of the biofilm’s mass to dissolve on contact.4 

Look for a supplement that breaks down biofilms, removes harmful bacteria and replenishes the system with beneficial bacteria that help fight pathogenic microorganisms. We recommend the Restore 3 supplement as it does all of these things in one easy program.















What Is Your Body Trying To Tell You When You Feel Bloated?

bloated restore 3You know the feeling — that too-full sensation that you get in your belly. Bloating is extremely common, and it doesn’t happen after eating a large Thanksgiving meal. One out of every ten people in the U.S.1 says that they suffer from bloating on a regular basis. In some cases, bloating can become severe enough that it impacts daily life.

Although it might seem like it is from overeating, bloating is usually related to a health condition. It is your body’s way of trying to tell you something. There are many possible causes of chronic bloating. Here are some everyday things that cause bloating and pain.


FODMAPS refer to carbohydrates that are often poorly digested by the small intestine. They are often related to the leaky gut syndrome. Bacteria tend to feed on these carbohydrates, which can lead to bacterial overgrowth and cause the leaky gut syndrome. This causes2 fluid and gas to build up in the belly leading to bloating and pain.

FODMAPS are in many everyday foods, including fruits, grains, berries, and sugars. To determine if FODMAPS might be to blame for your bloating, keep a diary of foods that affect you. If you notice that bloating often occurs after eating the same foods, check here to see if the foods in questions are on the list of high FODMAP foods. If so, then you might want to consider a low-FODMAP diet to see if that resolves the issue.

Enzyme Deficiency

digestive enzymes restore 3Digestive enzymes are essential in helping your body break down food. If you experience bloating or other signs of intolerance after eating certain foods, proteins could be to blame.

Enzymes usually decrease3 as one ages. Therefore you may need to supplement digestive enzymes to help banish bloating and other stomach problems.

Look for supplement blends that contain Bacillus Coagulans and Lipase. Bacillus Coagulans helps replenish the gut’s natural microbiome. It also helps reduce stomach pain and bloating in people with IBS. Lipase Is a powerful enzyme that breaks down fats in food to help you better digest them.

Digestive Disorders

Painful or uncomfortable bloating is one of the leading signs of a digestive disorder. I know everyone has to bloat from time to time, but long term issues with bloating can be associated with something more serious.

If you are also experiencing other symptoms such as stomach cramps, diarrhea, and constipation for longer than a few months, it may be a sign that more serious issues are developing and often it’s best to nip things in the bud before it gets to be a larger issue.

Many people don’t feel comfortable talking about these symptoms. However, it is essential to discuss these symptoms with a doctor or natural health practitioner.

Natural Relief for Bloating

There are many things that you can do at home to prevent stomach bloating and get relief. One of the first things to do is to supplement with probiotics. Another great remedy is to use activated charcoal, which can help decrease the bloating and associated symptoms by mopping up toxins that can be responsible for gas & bloating.


Probiotics are healthy bacteria that help prevent and treat some illnesses. They help promote a healthy digestive and immune system. These beneficial microorganisms can be supplemented through dietary supplements.

The best type of probiotics we’ve found are the soil-based which don’t cause a histamine reaction that the lacto based acidophilus type of probiotics do. This is especially helpful for people who already are dealing with digestive issues who typically are sensitive to these types of probiotics.















Are These Things Keeping You Up At Night?  

trouble sleeping restore 3Here are some things that might keep waking you up at night and ways to deal with them.

Suddenly you wake up in the middle of the night. You look at the clock, and it is 3 A.M. You’re fully awake and can’t get back to sleep. Does this sound familiar? If so, you are not alone. Most people normally wake up one or more times during the night. Most people go right back to sleep. However, some people wake up so often that it disrupts sleep. Others have trouble falling back asleep once waking up. Here are some common things that can cause you to wake up at night and ways to deal with them.

#1 A Hot Bedroom  

Getting too hot while sleeping disrupts your circadian rhythm (sleep wake-cycle). Your body temperature naturally falls while you sleep. If your bedroom gets too hot, it will interfere with your body’s natural temperature. Keeping your room cool rather than warm will help your body stay at its natural cooler temperature. As a result, you’ll sleep much better at night. Your bedroom should be kept lower than your living spaces for optimal sleep. So, lower the thermostat below 75 degrees Fahrenheit before turning in for the night.

#2 A Cold Bedroom  

cold room restore 3While you might think that the key to getting a good night’s rest is to crank down the thermostat, it is not that simple. If you don’t have enough blankets or your bedroom is too cold, it can keep you awake, as well. The optimal temperature for sleep is difficult to say as people differ regarding their comfort with various temperatures. Usually, a range between 65 and 72 degrees Fahrenheit is best for most people. So, if you are waking up shivering in the middle of the night, try setting your thermostat above 65 degrees and see if that makes a difference.

#3 Your Twitter Feed

How many times has your sleep been interrupted by a beep, tone or sound from your phone? Sleeping near your cell phone can cause you to wake up frequently. Once you hear that beep that signals that you have a notification, it is pretty hard to resist the temptation to check your phone. This stimulating activity makes it hard to wind down. Even a quick peek at your messenger app wakes your brain and body from sleep. To keep your electronic devices from keeping you awake, silence them about an hour before you go to bed. Don’t recheck them until you wake up.

#4 That Late Night Glass of Wine

wine sleeping restore 3Alcohol is sedating. So, it might initially help you fall asleep. However, alcohol interferes with your REM sleep. This can make your sleep restless and fragmented. The best thing to do is to avoid drinking right before bed. Limit drinks to a couple of hours before bed. Having a glass of wine at an early evening cocktail hour will probably be okay. This will give your body plenty of time to metabolize the alcohol before bedtime.

















Are Sleeping Pills Turning You Into A Binge Eater?

binge eating sleeping pills restore 3Do you toss and turn all night long? If so, then you are not alone. More than 70 million Americans have trouble sleeping and many take sleeping pills to help fall or stay asleep. Are these pills turning you into a binge eater? 

There are so many things that can interrupt sleep. Stuff like busy schedules, stress and constant stimulation in the form of technology can make it hard to wind down. The problem is that a lack of sleep can lead to a variety of issues, including trouble paying attention, impaired reaction times, daytime irritability and more.1

If you are like many people who have sleep problems, you might take sleeping pills to help you fall or stay asleep. The problem is that sleeping pills can cause a variety of strange side effects, such as nocturnal binge eating and driving a car while asleep. Patients have reported all kinds of weird behavior after taking sleeping pills from midnight binges to operating appliances. These strange side effects are unacceptable for many people.2

So, what can you do if you can’t sleep and don’t want to risk the severe side effects of sleeping pills? Some excellent non-pharmacological sleeping aids can help improve sleep. Natural sleeping remedies can help you get a good night’s rest without the severe and unusual side effects that occur with sleeping medications. Here are some of the best natural sleep aids.

Magnesium supplement restore 3#1 Magnesium Glycinate

Magnesium is essential for health. It is involved in many of the processes that take place in the human body. It is critical in energy production. Magnesium also has stress-relieving properties. Not surprisingly, this mineral is necessary for sleep as well. Experts say that most people in the United States don’t get the recommended amount of magnesium. Taking a chelated magnesium supplement each day, such as magnesium glycinate, can help you get the right amount of this vital mineral and thus help promote a good night’s sleep.3Seratame has been shown to be a great product containing magnesium glycinate and promoting deep restful sleep. 

#2 Essential Oils

Essential oils refer to oils that come directly from the fruit, flower, seed or bark of a tree or plant. The unique essence that comes from the plant when it is crushed is called an essential oil. These oils sometimes referred to as volatile oils, are very concentrated. Aromatherapy refers to using these essential oils to promote good health and improve the quality of life. Various essential oils help promote sleep and relaxation. You might try lavender, Roman chamomile or tea tree for rest.4

#3 Bedtime Yoga

Bedtime yoga is a great practice to help relax the mind and body. A good bedtime yoga sequence can help you calm down. Try simple poses that focus mainly on breathing and help you release tension in your body. Great bedtime poses include the child’s pose, a gentle twist or legs up the wall pose.5














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