10-Day Anti-Inflammatory Diet: Stop Feeling Tired, Achy, And Bloated! | Dr. Mark Hyman
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- Äas pĆidĂĄn 4. 07. 2024
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Have you ever wondered why you constantly feel tired, achy, or bloated? In this episode, I delve into "Feel Like Crap Syndrome," a term I coined to describe the chronic low-level systemic inflammation that affects so many of us. Iâll share my clinical insights on how ultra-processed foods and other dietary choices may explain why youâre feeling so run down. Plus, find out how a 10-day elimination diet can help you reset your health and live your best life.
View Show Notes From This Episode: bit.ly/df-ep918
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The 21 Former Doctor Secrets by Rachel Morgan talks about this exactly, It changed my life for sure, I look completely diffrient from last 6 months
Dr Mark I stopped eating all sugar and processed food. My joint pain has pretty well left my body. I walk my dog and my friends dog every day. At 65 I thought I better start taking charge of my life
Today I was walking at our local marina . I started talking to this fellow who had a dog smaller then mine. He was my age could barely walk had a bad back. I shared how I gave up sugar and carbs. The first thing out of his mouth was I canât give up my European deserts. Holy cow that guy was in bad shape. I hope he has a safe trip back to Victoria with his boat. Itâs amazing how we donât care for ourselves.
I followed your 10 day detox for 30 days 10 years ago. After 12 days my mother said my face looked completely different, my rings on my fingers slipped off, my pain in my injured swelling knee disappeared I had to stop taking blood pressure meds after a few more days because it had dropped so much I was dizzy! Its amazing what inflammation reduction does for you!!
@@robertaaugustini4091 so true!
Wow what did you eat
That's amazing keep up the good work! đ đđœ
@@robertaaugustini4091 wow how did you do it?
@@robertaaugustini4091 my R knee is also acting up. I injured it a little and it's wayyy too painful for what I did. I'm using it as inspiration to do this detox again.
It's less than 48 hours and a bunch of other little aches are gone, my skin is softer, and my mental outlook more positive. I gave up coffee too because for me it reaks all kinds of havoc for me & disrupts my energy. âšïžđ§ĄđđŸâšïž
Thank you for all this great encouragement. Iâm so glad I found your channel. In 2020, my eyes were opened because of all the fear & jab propaganda. I knew I needed to focus on my health and change my eating habits, start ridding my body and environment of toxins. Itâs been a huge learning curve! Iâm in my 60s and the healthiest Iâve been in years. I thank God For opening my eyes, my heart and my mind to search for truth and wisdom and how to make healthy choices for my body, soul and spirit. God is good!
Hi
This 10-day anti-inflammatory diet sounds like exactly what I need to stop feeling so tired and bloated!
Do it. It could possibly save your life.
ââ@@petermacdonald6332
watched the video ... but where can I find this 10 days anti-inflammatory diet, please??
@@Jiesta1256 beef bacon butter and eggs
@@Jiesta1256 you canât âfindâ it. Itâs beef bacon butter and eggs.
My Goodness, you are speaking about me,I am ready to heal ,we do feel ouch!
30 minutes of this guy = 1 year of medschool đźđ
According to Harvard university most Doctor`s in the UK get 2hrs of nutrition training.
Thanks Dr Hyman, for always sharing medical wisdom. Much appreciated.
Thank you Dr. Mark for everything you do! Appreciate all you share with us, you are such a good man.
One of my very favourite docs đđœđ
Thank you so much Dr. Mark for this very interesting video. I watch all your videos and wait for your new ones. I learned so much. â€
The 10 day detox diet is amazing. I highly recommend that everyone try it. It becomes a lifestyle and not a diet. I think it's the only diet that actually works for healing and weight loss.
EVERY SINGLE FOOD OR DRINK YOU PUT INTO THE BODY Either HEALS OR HARM'S US đŻđ
This is definitely one of my favorite doctors that I follow !!! He is a heavy hitter đđ»đđ»
I love learning from you dr Hymanâ€
Blueberries are my spirit animal.
Hope that youâll vote blue thenđ
@@donchristie420go away.. take your politics somewhere else
@@staceyhaleysmit3451 yes,snowflakes donât think politics and health arenât related
edit:and canât take jokes-jeez
@@donchristie420 keep your name calling to your self as well and go away, if I wanted to see anything about politics I would turn the news on.. your the snowflake obviously..
@@staceyhaleysmit3451 wow,you say to keep name calling to myself and then you call me a snowflake- hahahahaha typical tRumper
Appreciate everything you do!
Thank you for this great information!
You can change your jeans! I did! I changed from a 36-38 inch waist jeans to 32 in Jeans! You are what you eat!
Me too! Went from size 10 to size 2 in less than two months vegan so no more high cholesterol and blood pressure and no more severe digestive tract issues. Vegan 2009.
Maybe not your genes 𧏠but definitely your jeans đ.
đ€Łđđ€Łđđđđ
đđ€Łđ€Łđ€Łđ€Ł
Hi what do you eat in a full day?
Quitting refined and fake sugars, wheat, and sulfites was the best thing I ever did for my gut and overall health. Also haven't had alcohol in a very long time (stopped due to medical conditions and medications, but don't miss it anyways. Made me feel icky.) Weight loss was so much more attainable without the constant gut inflammation. Even my prescription enzymes dosage is down. I also taste things better than I have in years. For example, ripe bananas are actually super sweet. Didn't seem like it when I was consuming refined sugars.
UPFs are horrid and make me FLC. Love that acronym by the way! I'd rather be hungry for a few hours than feel crappy from the "convenience" of UPFs. I keep a mini pantry of convenient grab-and-go good foods like nuts, fruit/veggies, unsweetened greek yogurt, and bottled/canned water at work so I'm not without a decent choice if I'm occasionally stuck without a real meal break. That also keeps an emergency stash on hand for my students. Food insecurity is real and offering poor food choices doesn't help my students stay healthy.
That's what works for you. Everyone is unique!
Sugar is unique
Wow this is a LOT of great info. A lot of this I already kinda know and I try to live a healthy existence. I try telling ppl I know some of this stuff, but they look at me like I am from another Planet,
so I give up. They hate feeling lousy but MOST do not want to have to chage anything to feel better. Oh, I also love the Carls Jr. Commercial that popped up in the middle of the video haha..THX!
Ultra processed food , Dairy, gluten, sugar, fruit juices , alcohol,diet sodas , coffees
biofilm, dummy
Black coffee?
â@@graciousSenoris ok!
Thorne' I have regularly..Always! consumed the items on your list. Might stick with the grog, but I will after much hounding from my daughter about the same products, try to minimize or eliminate the others, coffee, sugar, fruit juices! Wake up in the morning feel OK, have a coffee feel weird in the tummy and tired!! Cole
So it would nice to have a pod cast starting out with what to do and how to do it .
Thankyou .ill see if i can find your book .didnt find your book in the notes ??
I'd always heard it's more the glyphosate that was the issue, more than the gluten itself.
Wild game n fish, tofu, Tempe, PR eggs, avocados, EVOO, macadamia, walnut nuts, ghee, GF butter, non starchy veggies, 75%, 1/2 cup berries daily, lemons limes, spices like cinnamon.
Tofu is soy and soy has estrogen. Not good. Especially for people with cancer or cancer in their family.
Make sure your dog doesn't get ahold of macada.ia nuts
No to tofu
Meat is inflammatory and red meat is a carcinogen.
From someone certified in sports nutrion.
â@@basilcarroll9729Soy is good protein and protect against many cancers. Don't come back with it raises estrogen that is absolutely not true and proven to be a falsehood. Which is why Asia has NP reproducing.
I have weak adrenals from years of stress, lack of sleep. My natural nurse practitioner is trying to figure out how to help my adrenals heal. I have high cortisol at nighttime and low cortisol during the day. So a high fiber diet makes my inflammation skyrocket and cause me to retain fluids. I've been on a mostly smoothie diet for over a year especially since I had my denture surgery in May of 2023
20:20 instead of avoiding bananas, mangoes and pineapples altogether, why not have them when they're not fully ripe. They make excellent salads when combined with limes, garlic, culantro, black pepper and a dash of salt (optional). Not to mention all the nutritive benefits you get from them. In my country, this salad is called _chow_ and we don't need fully ripened fruit to make it.
Edit: we don't make chow with bananas but they don't have to be eaten at their ripest/sweetest either.
He's so lovable â€
Thank you Dr. Hyman. Great video. Thee sugar will be a tough one for me. I'm a terrible sugar addict. I don't see a link to the 10 day diet.
Hello, big congratulations on the awesome show, just started listening and have to address the question if we enter the fight or flight mode after bad food choice, do we also enter this mode when fasting too? that is a stress to the organisme as well?...thank you!! speaking from the perspective of an intermitent fasting life style i naturally lead...
I have discovered as I jave leaky gut with Ehlers danlose and now what looks like Osteoarthritis is flared up by Lemon and other high histimine veggies...I was eating whole when this happened. When I stopped all citrus many symptoms eleviated.
Letâs give credit where credit is due. Dr. Albert Rowe developed the elimination diet in the 1920s and wrote a book about using the elimination diet to deal with allergies in 1941.
Iâm a carnivore and have no more bloating, insomnia, brain fog, mood swings, or anxiety plus lost 25 lbs ⊠interesting to see my blood work is the best itâs ever been and thatâs since I started eating 1.5 to 3 lbs of beef a day!
How long has it been since you started this diet change
My system cannot tolerate beef at all!!!
One year now
@@marietaylor5174 / eat lamb đ itâs the second best on the ânutrient denseâ list of meats
I tried that and it's the worst I ever felt, horrible, everyone is different
All of the above
This us đŻ percent true đ have done it twice and hav little self management when it comes to food...but this so true i was even told i looked different..no puffy face
I love the big smile. You are obviously happy to be helping people. Lovely. Edit: Very discouraging that I canât afford all the good quality foods. I can only eliminate the worst of the foods.
Pay attention to how much you're paying for your junk food...... Once you eliminate that you have money for healthier food đ„
@@astrialindah2773 I donât buy junk food! I donât buy fast food. I donât eat in restaurants. My diet has less than 20 total grams of carbohydrate per day.But I canât afford organic pasture raised eggs, organic grass fed grass finished prime ribeye steaks, Irish butter, wild caught salmon etc. etc., the kind of quality that these men are talking about.
I always fail at these challenges because I'm too stupid. I need meal plans. Especially ones using everyday food. Not weird stuff I can't get.
It is overwhelming however it is easy to just do one change at a time. Think about what you want to eliminate; (such as: dairy, gluten, canola oil (seed oils), high fructose corn syrup, sugar, etc.) - Live with the one change for as long as it takes to where you feel comfortable eliminating something else. small steps over time really create a true life style change. After all these years of small steps for me I am still constantly reading labels at the store ( as I dont want fake dyes, sucralose or bad oils in my food). You can do it!! Even if you try and fail, then try again and again until it becomes a habit. You will get there. Good luck.
Well I eat clean, exercise, walk, and I still feel like crap everyday đ I have maybe one good day a week
Listen again and take notes. Try to find details to change/upgrade.
Dr Hyman does an amazing job of spelling out what to avoid and what to eat instead! Don't give up on your chance to feel better.
Try water/dry fast every week for 1 or 2 days.
@@smarandadominte I will try that definitely....I usually fast everyday for 16 hours but maybe that's not long enough
Beans are fine, just soak them and rinse after cooking. Preferably buy organic beans. Combine them with the right foods.
Beans should be soaked at least overnight, 24-hours is even better, which allows them to start sprouting which greatly reduces the indigestibility of beans. Next, beans should be pressure cooked which again aids digestibility. Then refrigerating them turns them into resistant starch and makes them even healthier. You don't have to rinse the beans after cooking with these procedures.
what about can beans?
amazing
I realize this is a nutritional video, and I love all the the great advice, I have a question to the doctors team or anyone that may have any input- I keep seeing adâs for âbody shakersâ they are quite pricey. Maybe itâs a scam I donât know. But does anyone have any experience with healthy eating and the use of a body shaker does it work.
Any thoughts?
I have annual BLOOD test food testing done, believe me, then you know and there is no guessing
What do they test you for?
@TobieJohnson
Correct! Until you see things that donât make sense and the docs have NO ANSWERS or helpsâŠ??
19:25 Dr Hyman recommends coconut oil. But Dr Lustig warned coconut oil can lead to fatty liver.
Thank you! What about monkfruit sweetener? Does it cause inflammation?
Caffeine free Diet Coke, n reg Diet Coke are my only vice. One a day. Ohhhh, n french fries! (Not one a day. Lol!) Iâve done a 180 on the way I feed myself and my husband. Proud of us!
I canât afford grass fed steak! đ„© At $12.00 a pound. Couple years ago was $15 a pound.
I clicked on the link to view the show notes from the episode so I could get the 10 day detox but it says page not found
Same here, disappointed
Is there but u need to enter your e-mail adrdress to get access đ
In the video at 17:30 and on he explains what to eat, and can see results in a few days!
Histamine intolerance, Type 2 diabetes. Absolutely NO help from medical folks. Iâm going nuts trying to figure it out! I donât consume grains, sugar or dairy. My body is confused. đ€Ź
Mastcell360 helped me. God bless
Nancy, Iâm sorry youâre going through all that. I wanted to figure out some of issues and decided to try Function Health. It does cost $499 but Iâm hoping it provides me highly personalized answers. You can read about it online and see if itâs what youâre looking for. Good luck!
Nancy check out Dr.Mindy Pelz
are you eating seed oils ?
@@Jupiter_CrashDo you have a referral code for them? As I just tried and they said theyâre in the beta phase unless I have a referral code :(
Funny FLC syndrom I did work in the medical field đđ
Dr. Hyman I have sjogrens and I have the MTHF gene. I'm in constant pain and inflammation. I don't know what to do regarding diet anymore everybody says different things. I wish people would just stop confusing everyone and just stick to one thing
That isn't going to happen. People interpret & report research differently. You have to educate yourself and determine what works best for you.
I just get so frustrated. Thank you
Make sure to take methylated B vitamins â€
Did you tried carnivore diet and water/dry fasting ? And B12 as Metylcobalamina
Is celery juice okay?
Whatâs your thoughts on unsweetened coconut yogurt? Itâs smooth and creamy and satisfied my urge for ice creamâŠ
Wish I could heal and know what to do foodwise so many opinions and praying for direction and healing for so long and Just getting worse and more disease and uncurable progressive uncurable damage
Stop wishing and praying, that wonât work. Stop eating junk and start eating veggies. I know itâs hard in the beginning but thatâs the gist of it.
Try to plan one âperfect dayâ per week at first, then two and so on. Itâs gonna be a lot of work and jet it will be worth every bit of it.
@@corina4546 i eat very clean for so many years....
Great video, im 67 have had pretty good health all along mental health another story!!
I developed a posterior viterous detachment about a week ago, i see this as a red flag. Oh i love my white wine though!!!!
Where can I find the link to the book you mentioned? About the 10 days detox?
Would like that as well
On his website
Me too but wasnât sure if it was the book or not thanks.
can not find your 10 day detox in show notes ?? as you say?
I am transitioning from gluten free to 99% grain free clean baking. So I have a question about xanthan gum, which you list as an emulsifier. Very small amounts are often included in gluten/grain free recipes to replace wheat gluten. Is this really harmful to the gut? A serving might have a tiny pinch. Another emulsifier that I've used is organic sunflower lecithin, as a supplemental source of important phospholipids like phosphatadyl choline. Is this also not advised?
Get away from all grains and forms of sugar. None of it is good for you
If your grandma didn't recognise all this things as food you shouldn't use them ! That's a good rule for everything you want/think to eat.
Giving up dairy and bread is a big ask. I avoid any bread that is made with seed oils. I don't drink milk but I love a strong cheddar, Feta and Pecorino.... and I have a weakness for ice cream.
All of that caused chronic severe digestive issues for me, had to be 100 đŻ vegan even a bite of dairy egg creates tingling twitch within about ten minutes generally. Plus I gained total of 80 pounds just adding dairy and egg to vegan diet.
its your health you decide
You donât have to do it. Everyone has their own level of commitment.
Some organic, pastured dairy as well as some organic, glyphosate free grain works for me. I do eat mainly plants. Think an elimination diet is good as a body reset.
This advice frustrates me so much. My problem is keeping enough weight on (I fully understand most people donât see this as a problem). I have cut out most processed food and lost 10 pounds which I could not afford to lose and now I canât gain it back. I eat full fat grass fed dairy products- cheese, butter, yogurt and loads of nuts and avacado, etc and it makes no difference. Dairy is not an issue for me. If I cut those out I would surely drop to under 100 pounds. Also according to the internet most commercially raised sheep and goats are fed diets with corn and grain. How is this better than cow feed and why would there milk be better?
I was listening to your podcast driving home from NY to the Cape and as you are talking about inflammation and over growth I could not help but notice how the vines along all the highways (actually everywhere) have taken over the trees and it seemed to me to be exactly what is going on in our bodies. Overgrowth and I am sure those vines are robbing the nutrients from the soil and I am sure the trees and plants that are being suffocated will never be able to recover . Pollution related. The more pollution the more vines.
Thoughts on fasting?
Watched the video ... but where can I find this 10 days anti-inflammatory diet, please??
Diesel is more efficient than gasoline though!
Whatâs the consensus on âKaleâ Iâve removed it from my diet due to its oxalate content, though like all things thereâs so much conflicting information.
I got rid of the oats and went back to the pancakes and bacon now I have to get rid of my dairy.
A calorie is the amount of energy needed to raise one cubic centimeter of water 1°. Not one liter.
True but food calories are actually kilo calories
@@wn1cf524 Calories and kcal are used interchangeably and refer to the same amount of energy
View Show Notes From This Episode link is dead
Brain frog ? Yeah I think I have that.
With Dairy, What about yoghurt and cheese?
Goat cheese, and yogurt
He said there would be a link to the 10 day diet in the show notes but I don't see it.
Hate to say it, but I stopped consuming all sugar, starches, and processed food a year ago and they aren't the problem. I am underweight and still have low blood pressure and A1c issues.
Try carnivore+salt
Lecithin is the thing that confuses me. I have bought bags of it from health shops over the years, adding to smoothies, homemade dressings etc to increase my omega intake. Is this different from the lecithin added into processed foods that causes leaky gut, or should I be avoiding both?
I have been wondering the same thing the past week actually - is it the same as the oils, like is sunflower lecithin as bad as sunflower oil?? Does it have the same omega 6 level? Is lecirhin staying in my system for the same 7 years as the oil? Haven't been able to find out
â@@Lou-Lou_Bell my questoion also
After 3 days of zero sugar of all kinds and organic simple foods and your skin will show it for sure.
Please tell me where in the show notes the link is to the 10 day anti-inflammation plan is? Thank you.
I found this link, hope it helps!
drhyman.com/blogs/content/podcast-ep801
Thanks for sharing that linkâ@@markshrader7136
One gram of protein per pound of bodyweight seems excessive, unless one is trying to bulk up.
I'm 6'2", 200 lbs. Eating 200 grams of protein per day would be a lot, unless a good portion of it is protein powder. I normally try for 150 to maintain muscle, and that includes a bit (~20 grams) of protein powder each day.
1g protein per 1g of desired body weight
Dr google says I have FLC syndrome!
@drhyman Your thoughts on Guar Gum...just read this in my whey protein powderđź
CLUE: Adding some silent pauses here and there _(between sentences)_ throughout these videos would be helpful to better take in ALL that is being discussed.
Ain't nobody got time for that haha pause it when you need to, I have too many videos to research for all that haha
You can slow down the speed if you need it.
Just slow the videos down
When Dr Hyman says too much too fast I just pause the video and sometimes go do something else and then come back to it. I am getting older and can't always process information like I used to.
@@pattythrasher6663 It has nothing to do with age. Dr. Hyman's videos are not naturally spoken. They are edited _(chopped)_ without any natural pause between sections...very abrupt and very unnatural to listen to. There's no doubt, Dr. H. has some very good knowledge to share, but his video production team is editing his videos too abruptly to take in all that is in his messages. Plus, it's just not natural to have to keep pausing a discussion, especially so when the alternative is that his video production team could include a couple second pauses between topics. What would an extra collective total of 30-60 seconds added here and there, throughout, matter to his presentation?? _((WHAT IS THE ALMIGHTY RUSH??)_
Hum. Would love to try this but I can't eat eggs, dairy, tree nuts or oats. To go gluten free would take away my regular whole wheat cereal. Does this mean I need to eat something similar like a lunch for breakfast? Something like chicken and fruit for breakfast instead of my whole wheat cereal?
The link is not working
Priorities:
Ask God and Everyone and Everything for Forgiveness:
Ask him to Teach You the *how to* and lead You to Teachers like here.
Focus on Your and Everybodies *health* and *wellbeing* first.
âBeautyâ, Radiating Personality, Friendliness, Kindness, Passion, Patience, Hope, Trust and Love come from the *inside*
Decisions on what to *desire* and buy, prepare and consume come from the inside.
Thatâs my testimony to You, dear reader.
The *work* is done *spiritually* and God is looking for more workers.
If You ask *how* ?
Pray the Lords Prayer.
Meditate on the Lord.
Draw inspiration and motivation from Him.
What has this to do with food?
*Everything*
Food is not only the composition on Your plate. Itâs also nice words. Itâs peace of mind. Itâs the motivation to do something good to You and others. Itâs multiplying goodness. â„ïžđâ„ïž
Read your Bible daily.
Does anyone know if marine collagen powder with hylaronic acid helps intestinal permeability or gut issues?
The general consensus is that you don't need collegen suppliments. Your body makes enough collegen.
Try carnivore for gut issues. And probiotics
I canât find the link to help with the 10-day detox⊠can someone copy and paste the link here on a reply? I blame my brain fog đ đ
where iws the 10 day detox?
I am able to eliminate Sugar and Gluten from my diet, but find it difficult to go without Dairy. I need a splash of milk in my coffee, and love eating unsweetened Greek Yogurt. Is Organic cows milk and Organic Yogurt OK,? or are they inflammatory .?
This was too overwhelming for my ADHD brain. I need help with the planning of what to eat. And I'm poor so I feel like this isn't doable with my situation. Any suggestions? Do you have a video on that? For free?
Watch again, pause and take notes, choose what to eliminate/upgrade from your diet, try try again. Writing it down helps.
Eat only eggs, every meat you can afford ( including hotdogs), bacon, salt. Water/dry fast too (doesn't costs you ! ).
My 8 year old son who is diagnosed with asd is on a gluten and dairy free diet as it helps with his symptoms. Iâd like to try this 10 day diet for him to see if we can heal his gut and have him potentially tolerate dairy and gluten again. Do you think I can try this for him or is it better not to try on a child?
do you stop one food at a time to retintroduce?
I have a normal c reactive protein and sed rate. However, my antinuclear antibodies are 640, and my RNP antibodies are 8.0. How could these numbers be elevated but not c reactive protein and sed rate if I have inflammation?? Iâm confused. My rheumatologist said I donât have enough symptoms for mixed connective tissue disease and said come back in a year.
Try the carnivore diet and water/dry fast. đ€
Is there a non dairy coffee cream substitute you recommend? Thank you.
MCT oil or coconut oil
@@smarandadominte thanks Iâm actually currently adding MCT oil to my coffee each day, I meant, is there something more akin to a heavy cream substitute. Thank you.
Whatâs wrong with dairy? I eat cheese butter and yoghurt, feel fine
it is ok if you are ok...only food sensitivity testing (plus how you feel) can tell you whether a particular food or food group is alright for YOU
Great topic , great teacher, but please go into the topic with out the introduction of negatives. We need positive advice directly with out wasting your valuable time and our time ( Time is life). Please donât get addicted to negative. We are confused. Com . God blessings.Talk facts science not emotions.
My only concern is there seems to be a lot of oxalytes in this diet. Is it too much?
I want to try this but I find it a little difficult to eat 1G of protein per pound of body weight (150G in my case) without having to eat all day.
I want to eat 2MAD on a 18 hour fasting window because I want to lose weight as well as get healthy.
Any suggestions?
I need calcium to bind with oxalates in food to avoid more kidney stones. What is an inexpensive calcium source that can accomplish this if I take out dairy?
Almond milk. You avoid dairy and get a lot more calcium. Just 1 cup, and you get 1200 mg calcium.
Give up veggie, take NAC for cleaning the kidneys, C vitamin, lemon juice
What's wrong with Stevea ?
i cant find the 10 day detox?
5:49
Carnivore - not one cheat day- - for 90 days. Very tired and have most of the other symptoms. Donât know why.
@@michelemcdermott75 check if you have SIBO.
I was vegetable juicing and Pura Dyme enzymes to heal my gut.
Why did you have to heal your gut ?
What are Pura Dyme enzymes? I take Digest gold by enzymetica one with each meal.are they the same?
To heal the gut you need carnivore diet and probiotics