Super Gut: A Four-Week Plan to Reprogram Your Microbiome, Restore Health, and Lose Weight

by William Davis

The recipes for all these fermented yogurts and other foods can be found in Super Gut Recipes, including the proper strains and where to source them. Smoother Skin with Reduced Wrinkles, Accelerated Healing L. reuteri yogurt, a half cup per day. Consider mixing in collagen hydrolysates, 10 grams per day, to your yogurt. Deeper Sleep with Extended REM L. reuteri yogurt, a half cup per day. Can be combined with L. casei Shirota for greater effects. If these species are fermented separately, consume a half cup per day of each yogurt. If fermented together, consume half to one cup per day. If fermented together, ferment at 104°F–106°F. Consider tracking your sleep with an actigraphic device such as an Apple Watch, Whoop, Oura Ring, or FitBit, and specifically track duration of sleep, deep sleep, and REM. Reduced Inflammation and Arthritis Pain Bacillus coagulans yogurt, a half cup per day. Consider adding Clove Green Tea for its mucus barrier–strengthening effects that reduce endotoxemia. Reduced Stress L. casei yogurt, a half cup per day. The effect is increased by combining with L. reuteri yogurt. If fermented separately, consume a half cup per day of each yogurt. If fermented together, ferment at 104°F–106°F and consume half to one cup per day. Also consider L. infantis for added benefit. Both species blunt the abnormal rise in morning cortisol that defines many stressful situations. (Prolonged stress that has reduced adrenal gland release of cortisol may not respond to thi...