Recovery

with a recipe for Bacillus Subtilis "Yogurt"

To some degree, I’ve been following the protocol described in Super Gut by Dr. William Davis. I’m not able to share many details right now because I’m hoping for a full recovery. But I’d like to say that I’ve frequently told my husband, “I’m getting better!”

I finally realized why I keep saying this: while I still have symptoms, their severity has greatly reduced. Much of what I’ve been doing involves natural health supplements—a former subscriber who blocked me disliked my suggestion that supplements can aid healing. But my experience shows they can! There’s more to it than just supplements, though.

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Unfortunately, as I mentioned, I don’t want to share more details yet—I’m still aiming for full recovery. Sharing too soon might jinx it, or it might not work out. Let’s wait until I’m certain. Until then, I don’t want to mislead anyone.

It’s not quick, and I’m not sure how much longer full recovery will take. I hope you’ll stick around with patience to learn what I confronted and how.

In the meantime, here are recommendations based on my experiences. Your results may differ—we all face unique issues. It’s hard to pinpoint the most important steps since I don’t live in a test tube.

Key Recommendations

Here’s a list of things that have helped me:

• Read Super Gut by William Davis. I’ve read and re-read it for clarity. The protocol is complex, so I created checklists to track daily actions and implement as many elements as possible. It’s my personalized version guided by the book—I can’t complete everything daily, but the checklists keep me accountable.

• Eat fermented foods. Learn to make homemade fermented vegetables like sauerkraut and pickles. Include kefir and yogurt.

• Eat prebiotic foods. Here’s a short list to add to your diet (read the book for more): radishes, hummus, legumes, green bananas, asparagus, garlic, onions, avocados, mushrooms, raw or dry-roasted nuts and seeds (with skins).

• Cut carbs (except prebiotic fibers). Avoid sugar, starchy foods, alcohol, and processed foods.

• Learn Buteyko and diaphragm breathing.
  Diaphragm breathing became easier for me once I understood the anatomy—watch this short video on the diaphragm. Visualize it expanding downward on inhale to fill your lungs. Breathe slowly and smoothly (not too slow); here’s a video for good pacing. The visualization helps most on inhale; exhale naturally. Let me know in comments if exhale feels tricky!
  https://youtube.com/shorts/RtfhgxddRtc
  

• Follow the 80% rule (Hara Hachi Bu). This Okinawan practice advises stopping at 80% full to prevent overeating, cut calories, manage weight, and promote longevity. [Wikipedia]

• Eat SuperGut yogurt daily. Recipe: https://substack.com/@xrenee0/p-183780610

Since I often revisit my blog for the SuperGut yogurt recipe, here’s another one for this post: Bacillus subtilis “yogurt” (technically fermented dairy, so don’t be misled by the term). This isn’t in Super Gut, but I’m attaching it here.

B Subtilis HU58 Fermented Dairy (Yogurt)

Bacillus subtilis HU58 is a robust, spore-based probiotic known for 100% survivability through harsh stomach acid, significantly enhancing gut health by balancing microbiota and increasing short-chain fatty acid (SCFA) production by 40%. It supports digestive function, boosts immune responses, improves gut barrier integrity, and is often used to manage IBS, bloating, and leaky gut. ¹

The purpose of the recipe is to activate this microbe through prolonged fermentation. In this process, a small amount of added sugar serves as food for the bacteria, allowing them to multiply more rapidly and achieve higher concentrations for stronger and faster effects. 8 servings.

🥛 Ingredients

• 1 quart whole milk (no additives)

• 2 Tbsp sugar

• 1 capsule Bacillus Subtilis HU58

🛠️ Equipment

• 🫙 1 quart glass jar (or other glass containers used with your yogurt maker)

• 🥄 Spoon/silicone spatula/ whisk

• 🥣 Small bowl for slurry

• 🌡️ Yogurt maker or sous vide (90°F precise)

• ❄️ Freezer trays/bags for starters

  👩‍🍳 Instructions

1. Heat Milk: Pour milk into saucepan. Heat to 180°F (82°C), stirring occasionally. Cool to below 90°F (32°C).

2. Slurry: Mix 2 Tbsp sugar + 2 Tbsp cooled milk in a bowl. Sprinkle the sugar slowly to the milk while whisking for best results. Stir gently until dissolved. Add opened probiotic capsule, or 2 Tbsp of previous batch; blend softly.

3. Combine: Pour slurry into jar(s) with remaining cooled milk. Stir evenly. Lid loosely.

4. Ferment: Place on trivet in device at 90°F (32°C) for 24 hours. Curds/whey separation is normal.

5. Cool & Store: Refrigerate 4+ hours. Thick, tart, fresh-smelling result.

🔄 Culture Maintenance

• Save 2 Tbsp per batch in freezer trays (label “B Subtilis HU 58 Gen 1”). Thaw overnight for next use.

• Restart with capsules after 6 generations. Ideal for travel!

💡 Notes

• the first batch may not turn out as well as subsequent batches, for this reason it makes sense to save the first batch as a starter.

• studies have found that patients diagnosed with IBS reported an increase in their quality of life, less worry over their health concerns, and even improvement in their anxiety and depression after using soil-based probiotics.

• mild, creamy, sometimes even minty flavour

• Use only pure dairy (milk only).

• Benefits: Gut healing, reduced inflammation (patience required, 2 months).

1. https://microbiomelabs.com/home/products/hu58/