June 8, 2024 • 41 mins
Send me a text if you liked this episode.
Today I introduce you to my Heal-Seal-Repair Program.
It's designed to address gut health and various related health issues.
The program focuses on reducing gut inflammation through a structured Elimination Diet Schedule, identifying individual trigger foods, and categorising foods into five groups: ideal, reasonable, acceptable, foods to eat with caution, and foods to avoid.
The program consists of a four-week detox phase and an eight-week reintroduction phase.
Participants are encouraged to carefully monitor their body's reactions to foods reintroduced gradually.
The program emphasises personalised dietary choices and provides flexibility in meal planning, aiming to promote overall health and well-being.
I also touch on complementary protocols like intermittent fasting and ketogenic beverages and highlight the importance of consulting healthcare providers for comprehensive health assessments.
Enjoy!
00:00 Introduction to the Heal-Seal-Repair Program
00:41 Understanding Gut Health and Inflammation
01:46 The Elimination Diet Schedule
04:39 The Five Food Categories
08:38 Problematic Food Components
13:17 The Detox and Reintroduction Phases
17:37 Monitoring and Recording Reactions
29:36 Flexibility and Personalization
39:57 Conclusion and Next Steps
The information shared in this podcast does not substitute working with your primary health care provider; it is general in nature and not considered personalised advice.
Visit us online for more information or if you wish to work with Dr Holland.
thehollandclinic.com
For your daily dose of women's health related info and ideas on how to gracefully live through health and wellbeing transitions your body experiences, visit our Instagram
instagram.com/thehollandclinic
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:05):
Hello, how are you?
I want to welcome you to mydiscussion today.
I am so excited to be talkingwith you about my Heal-Seal-
Repair program.
This protocol has changedthousands of lives and I hope it
can change yours too.
Maybe, You have ongoing gutproblems.
Maybe you're feeling reallytired.
(00:25):
Maybe you've had joint pain foryears.
Maybe a doctor has told you thatyou're on your way to developing
diabetes or some other majorhealth condition.
Maybe you've never had a greatrelationship with food and you
can't quite work out thespecific foods that are causing
you problems.
The main aim of the Heal SealRepair Program is to
(00:46):
significantly reduce gutinflammation.
If you remember from myintroduction discussion, I
stressed the importance of thegut.
The gut is our center, ournucleus, and our key to good
health.
If you have an inflamed gut,this directly results in an
inflamed body, mood, and mind.
and mind.
It causes a whole raft ofproblems.
(01:07):
A healthy gut microbiome and agastrointestinal tract with
tight gap junctions is crucialto our overall health and well
being.
If you repair your gut, you willrepair your health.
It is as simple as that.
And this is where our Healprogram comes in.
It does just as the namesuggests.
(01:29):
It heals the gut by sealing andrepairing the gap junctions in
our gut.
It ensures a balancedmicrobiome.
Inflammation is then reduced oreliminated, and this results in
widespread and long standinghealth benefits.
This is our goal.
To achieve this, the Heal SealRepair Program identifies
(01:51):
individual trigger foods viasomething called an Elimination
Diet Schedule.
Remember, trigger foods are theones that cause negative
reactions in your body andbrain.
These are the foods you want toavoid.
And at the end You will havecreated a list of safe foods for
you.
Foods that won't triggernegative reactions or symptoms
(02:12):
or inflammation in your body.
Foods that will help you achieveoptimal health.
You can then create meals fromthis list of your foods.
Now let me be clear.
The Heal Seal Repair Program isnot a diet.
This is not about calories inand calories out.
This is not solely about weightloss.
(02:32):
My protocol is about giving yourbody only the foods that it can
cope with and thrive on, settingyou up for good long term health
and vitality.
We need to keep in mind thoughthat our approach does not
intend to limit your foodchoices to a bare minimum of
bland foods.
That would be so boring.
While foods that can cause youinflammation and flow on health
(02:54):
impacts are identified, you haveto remember that we are also
determining a range of foods.
That your body can tolerate andthrive upon so I'm not going to
ban certain foods or certainfood groups I'm not going to
say:"Don't eat carbs." or avoidthis or avoid that.
Instead I understand that eachperson is different, and the
(03:15):
foods they can tolerate vary.
A food that I struggle withmight be perfectly fine for you.
The aim of the Heal Seal RepairProgram is to create an
individualized list thatencompasses as many safe foods
and acceptable foods aspossible.
It's about trialing a broadrange of foods to find the ones
(03:35):
that work for you.
The final list of safe foodswill be different for everybody.
It is a very personalizedprocess.
I believe this approach will setyou up for a much more
achievable and sustainable longterm commitment, rather than a
blanket ban on foods or foodgroups.
Now, to explain in more detailabout my Heal Seal Repair
(03:58):
Program, it consists of twophases.
An initial detox period whereyou only eat neutral foods,
followed by a reintroductionphase where you are carefully
and systematicallyre-introducing specific foods.
I'm going to talk more aboutthis later on, so bear with me
(04:19):
for now, I just want you to knowthat for each phase, you will
create meals that are made withfoods from specific categories.
I've tried to make this processreally clear and easy to follow
by separating food into fivedifferent categories.
The 5 categories are (04:39):
1) ideal foods, 2) reasonable foods, 3)
acceptable foods, 4) foods toeat with caution, and 5)
potentially foods to avoid.
Now, I didn't just take a guessand randomly assigned food to
(05:01):
each category.
Trust me, I actually undertook alot of research in order to
assign all foods to theircorrect category.
I looked extensively intoresearch regarding the
tolerability and sensitivitiesof foods, or to put it simply,
how commonly the food causednegative reactions in the
general population.
So let's go through eachcategory in detail now.
(05:25):
Okay, so The first category wehave is ideal foods.
Ideal foods are widelyrecognized as, in inverted
commas, safe foods, withwidespread tolerance in the
general population and little tono reported sensitivities.
The foods in this category won'tgive you gut pain or cause other
health issues.
(05:46):
Hopefully! However, neverforget, everyone is different.
They will make you feel great,Make you feel energized.
These are the only types of foodwe want you to consume during
the initial detox phase of theHeal Seal Repair Program, but
more on this later.
Next, we have the ReasonableFoods category.
(06:09):
These foods have been identifiedas producing mild intolerances
and reactions in a portion ofthe population.
They are a good option for mostpeople, but you need to be on
the lookout for reactions inyour body when you consume them
as they may cause a problem foryou.
Foods in the acceptable categoryare similar.
(06:30):
They have also been identifiedas producing mild intolerances
and reactions, but in a greaterportion of the population than
the reasonable foods.
So again, we need to be morecareful when selecting foods
from the list and keep watch forany negative symptoms.
(06:50):
Foods to eat with caution isexactly what the name suggests.
Be cautious with this group offoods.
They are commonly reported asproducing negative reactions in
people.
Be careful.
If you decide to eat them, makesure they're not causing
negative reactions in you.
And this leads us to the finalcategory, foods to avoid.
(07:11):
These foods are widely known tocause adverse symptoms and
health issues.
Often foods in this category areartificially produced, and it is
obvious they're not going tosupport your overall health and
well being.
You know the types of foods I'mtalking about here.
So those are my five foodcategories.
Now, I want to tell you whichspecific foods are in each
(07:32):
category.
When you first see the foodslisted in each category, you may
be surprised.
Foods that you previouslythought of as healthy might be
listed in the caution or avoidcategories.
Let me give you an example.
I have placed bananas andmushrooms in the foods to eat
with caution category, whilecorn and cantaloupe are in the
(07:54):
foods to avoid list.
Surprised?
Trust me, there is so muchresearch behind each and every
one of my decisions.
There are actually so many foodsout there that you think are
healthy and good for you, but inreality they often cause
inflammation and variousproblems inside the body.
These are known as triggerfoods.
(08:15):
Remember?
Foods that cause negativereactions.
And as I mentioned before, thesetrigger foods are different for
everybody.
It is actually the variousindividual components within
these foods that have been shownto cause adverse effects in
people.
While I could talk all day aboutthese problematic components,
you probably just want to hearthe summary.
(08:36):
Here I go.
Firstly, there are compounds infoods that are known as lectins.
Lectins are found in plants, andwhen you consume too much of
them, they can adhere to yourcells and cause inflammation in
your brain, gut and joints.
Now, all plant based foodscontain lectins.
(08:58):
However, it is important to knowthat some foods contain really
high concentrations of lectin,and therefore should be avoided,
or at least eaten with caution.
These foods include raw legumes,beans, lentils, peas, peanuts,
soybeans, and whole grains suchas wheat.
(09:19):
The next component I want totalk about is phytates.
Phytates are also found inplants, which again sounds
healthy, but a highconcentration of phytates is
known to deplete minerals andshred your gut lining.
Phytates are actually commonlyreferred to as an anti nutrient
as they block the absorption ofcertain minerals into the body,
(09:41):
including calcium, zinc,magnesium, Iron, chromium, and
manganese.
These, this blocking effectoccurs when high amounts of
phytates are consumed, and whenthey're eaten at the same time
as the beneficial minerals.
Foods that are high in phyticacid include beans, seeds, nuts,
(10:02):
and certain legumes.
Unprocessed grains are also highin phytic acid.
There is a way we can avoid thisproblem though.
The way we prepare food can helpdestroy or significantly reduce
phytic acid content.
For example, sprouting, cooking,baking, fermenting, soaking and
(10:24):
activating.
Now, if you're not sure whatactivating is the process of
soaking foods in water and thendehydrating them at a low
temperature prior toconsumption.
This works really well for nuts.
Okay, so next we have oxalates.
Again, oxalates are naturallyoccurring compounds found in
(10:45):
plants.
However, foods that are high inoxalates can cause crystals to
form in the gut, joints, kidney,brain and vagina.
Some examples of high oxalatefoods include potatoes, peanuts,
nuts, spinach, chocolate, beets,blackberries, kiwifruit, fig,
(11:07):
and black beans.
And a little side note here, asoxalates bind to calcium as they
leave the body, they canincrease the risk of kidney
stones in some people.
Most people consume 200 to 300milligrams of oxalates daily.
However, those at risk of kidneystones should reduce their
consumption of oxalates to 100milligrams a day.
(11:31):
Consuming calcium or magnesiumcitrate with your meals can also
help to reduce oxalateabsorption in the gut.
Finally, we have mold toxins.
I know these do not soundpleasant.
These are toxins that form onplants as they grow or perhaps
during the time the food is keptin storage.
(11:52):
Molds can contribute to brainfog, cravings, cancer, heart
disease and joint pain.
Molds can also cause allergicreactions and respiratory
problems.
While certain kinds of molds canproduce poisonous mycotoxins,
they can make us sick or causeinfections.
Invisible bacteria can also growalongside mould, which makes
(12:16):
them even more dangerous toconsume.
Mould can often be seen onfoods.
We all know what mould lookslike, but we can also smell it,
and it has that awful musty typeof smell.
molds can be found on unwashedvegetables, nuts, and salads
sold in bags at the supermarket.
(12:36):
So use your eyes and nose toidentify mould, and wash all
foods to prevent accidentalconsumption.
Okay, so I've talked about whycertain foods may be
problematic, but let's get backon track here.
Let's get back to the Heal,Seal, Repair program.
We've got the five categories offoods.
We've got Ideal, Reasonable, andUnreasonable.
(12:59):
And then we have the foods toeat with caution and then the
foods to avoid.
And I've allocated foods tothese categories based on
extensive research.
Now, when you get down tobasics, the Heal Seal Repair
Program specifies a simple groupof foods that we want you to
consume as a meal.
And for the first phase, thesefoods are only from the ideal
(13:21):
category.
This is the detox phase.
Then, during the second phase,the foods from the reasonable
and acceptable categories arecarefully and separately added
back into your diet to see ifthey are okay for you.
Sounds easy?
Maybe not yet, but it will afterI talk about some more.
(13:43):
Okay, firstly, let's look atwhat is in this meal.
One meal in the Heal Seal RepairProgram consists of 3 cups of
green vegetables, 1 cup ofcoloured vegetables, and 200
grams of high quality, proteinrich foods.
During the initial detox phase,you choose these vegetables and
(14:07):
protein rich foods from theideal category of foods only.
In the second phase of thereintroduction phase, you can
start carefully adding foodsfrom the reasonable or
acceptable lists that I'm aboutto provide you.
This is really important toremember.
You get to choose the foods youlike from the ideal, reasonable,
(14:28):
or acceptable food lists.
Within each category of food,there is flexibility to cater
for individual preferences.
I'm not going to tell you whatto eat.
I'm certainly not going to tellyou to eat brussels sprouts if
you absolutely hate brusselssprouts.
Instead, we'll provide you witha list of foods, You select the
ones you like from it in orderto make your meal.
(14:49):
So let's get into a bit moredetail here regarding the two
phases of the Heal seal repairprogram, the detox phase, and
the reintroduction phase.
As I've mentioned before, tobegin the Heal seal repair
program, you first undertake adetoxification period.
This is where patients feelfantastic.
(15:11):
This is a strict four weekperiod where only foods from the
ideal category are consumed.
I want you to only eat foodsfrom the ideal category because
we know these foods are widelyrecognized as being safe and
they rarely cause negativereactions.
You shouldn't have any problemsconsuming these ideal foods.
(15:33):
Now don't worry, our key valuesof individuality and flexibility
are still paramount.
As I mentioned before, you canselect the foods you prefer from
the Ideal Foods category, andyou can choose how often you eat
them.
Think about this detox period asan important reset for your gut,
(15:54):
as well as your body and yourmind.
It will give you a chance toeliminate all problematic foods
from your current diet and willprovide a baseline for the next
stage.
Often this phase is challengingand difficult, especially if
you're not used to restrictingyour eating so tightly.
But, you need to remember thatit is only for four weeks, and
(16:16):
you need to keep your end goalin mind.
You want to do this correctly sothat you can work out what foods
will best support your healthand being, and which ones work
against that.
Following the four week detox,the next eight weeks of the Heal
Seal Repair Program involves,separately and slowly,
(16:38):
reintroducing foods back intoyour diet and monitoring for
adverse reactions.
You can include foods from theReasonable or Acceptable lists,
and you reintroduce them one ata time.
Remember, the aim The goal ofthis is to identify the exact
foods that cause negativereactions in your body and
(17:01):
brain.
And by doing so, you're creatingan individualized list of safe
and tolerable foods for you.
During the reintroduction phase,I encourage you to use your
intuition when selecting foodsfrom the reasonable or
acceptable lists.
If you know from past experiencethat you struggle with a certain
food, then don't include it,even if it's on the acceptable
(17:24):
or reasonable list.
On the other hand, if you love aparticular food and wish for it
to be part of your ongoing diet,try including it in your meal
schedule and then monitor forsymptoms.
Now this part is very important.
Monitoring for adversereactions.
This is the key to working outwhat foods are safe for you, and
(17:46):
therefore, which ones will bestsupport your health.
And when I talk about adversereactions, you really need to
know what to look for here,because I'm not just talking
about the obvious things likegut pain.
When you're consuming foodsduring the Heal Seal Repair
Program, I really want you topay attention to your body and
how you feel.
(18:07):
Monitor and take note of anyadverse reactions to the foods
you're eating.
Be really mindful of your body.
Brain and mood.
Do the foods make you feelenergetic and full of vitality?
Are you sleeping well and notexperiencing pain?
Do you feel sharp and focused orfoggy and lethargic?
(18:29):
How are your bowel motions?
Are you feeling stressed,anxious or angry?
When you're including foods fromthe Reasonable or Acceptable and
even Caution category, be awareof the effects they have on
every part of you.
If you notice any adversereactions, we encourage you to
(18:49):
write everything down to helpyou identify and isolate the
problematic food.
Try taking that particular foodout of your diet again and note
down your feelings andreactions.
This will aid in the developmentof an individualised list of
foods.
Of safe foods, these foods willbe the ones that you will
(19:11):
support that will support yourgood health and boost your
vitality.
Now, what you need to know isthat adverse reactions are most
likely to occur within a 72 hourperiod following consumption.
So you need to monitor yourresponse to foods for this
length of time.
(19:32):
Sounds like a long time, doesn'tit?
That's three full days.
But this is how long it cantake.
These reactions are more likelyto occur with foods from the
reasonable and acceptablecategories.
So please remember, consider anygut related issues as well as
mood changes or negativesymptoms within your entire body
(19:52):
and brain.
For example, When I eat gluten,the next day, I generally wake
up with inflammation underneathmy eyes, and it tends to affect
my mood.
For the next three days, I feelbloated, I feel puffy, and I
have fluid retention.
Gluten is not my friend, butwelcome to being human.
Every now and then, there is apasta restaurant I absolutely
(20:16):
cannot say no to.
Again, welcome to being human,however, I know that this is the
case, and I make executiveeducated decisions around what
I'm going to do.
I do not have orthorexia, so I'mnot perfect, and I think that
this is a good thing.
(20:37):
While this information youcollect could be recorded in a
simple notebook.
We invite you to utilise ourrange of comprehensive and
simple to use health andwellness diaries.
The diaries cover a whole rangeof issues and symptoms.
So they provide great promptsand are very easy to use.
You can print them out or youcan fill them in electronically.
(20:59):
Make sure you go and check themout if you're interested.
Now, if you do come across foodsin the reasonable or acceptable
lists that cause a negativereaction in you during the
reintroduction phase, put thesefoods aside and avoid eating
them.
I would actually make a list offoods that are NQR for me.
(21:20):
They're obviously causingproblems for you.
They're not helping, and sothey're not something you want
to keep eating on a day to daybasis.
Instead, look at other foodsfrom the Reasonable and
Acceptable lists and try thoseinstead.
Also, something to rememberhere, of course, we want to try
and identify the exact food thatis causing a problem for you.
(21:41):
So I need you to introduce eachfood separately.
One at a time.
Try to be as strict as possiblewhen reintroducing foods.
Choose a single food toreintroduce from the reasonable
or acceptable lists based onyour personal preference.
Avoid reintroducing multiplefoods at once.
(22:02):
Don't, let's say, reintroducefoods by eating a salad with
green onion, Carrots and cabbageor perhaps a frittata with
zucchini parsley and green beansIf you introduce multiple foods
at once and you experiencenegative symptom It's going to
be very hard to work out whichis the problematic food.
(22:23):
During the reintroduction phaseyou must add just one food at a
time to make it clear which oneis causing the issues So this is
the process (22:32):
eat the food, monitor your symptoms for 72
hours before introducing thenext food.
I'll give an example here tomake it really clear.
Say you've completed your detoxperiod.
You then decide to try toreintroduce a food from the
acceptable list.
Carrots.
(22:52):
You eat a small piece of carrot.
Then, over the next 72 hours,you monitor For negative
symptoms.
And if you feel good with noissues, you can then begin to
include greater amounts ofcarrots in your ongoing diet.
After those 72 hours, you canreintroduce the next food.
Let's say cabbage, and so on.
(23:13):
Now, I mentioned reintroducing asmall piece of carrot.
It is important to keep that inmind.
To start small and onlyreintroduce a small amount of
the chosen food.
A palm sized piece of solidfood, or 20 to 40 ml of a
liquid, is enough for thisreintroduction phase.
Isolating foods in this way willgive you the most accurate
(23:36):
results.
The more rigorous thereintroduction process, the
clearer it will be to you.
Patients in my clinic who waitthe full 72 hour period after
reintroducing a food have thebest clinical outcomes from
this.
And believe me, patients knowstraight away which foods are
not right for them.
Also, try to use only organicsources of the food you are
(23:58):
introducing where possible tohelp minimize reactions to
external contaminants, such aspesticides and toxins.
We don't want these to mix upour results.
Okay I've just given you so muchinformation, but I want to make
sure some really importantpoints stick.
These are the things I want youto remember, so I'm going to say
them again now.
(24:20):
For the detox phase, Eat theprescribed meals made from only
ideal category foods, nothingelse.
And remember, the meals are madeup of 3 cups of green veggies, 1
cup of colored veggies, and 200grams of high quality, protein
rich food.
For the reintroduction phase,reintroduce one food at a time.
(24:42):
Start small.
Only reintroduce a small amountof the food.
Monitor reactions for a full 72hour period before reintroducing
the next food.
Select foods to reintroduce fromthe reasonable and acceptable
categories.
Only reintroduce foods from theeat with caution categories if
(25:06):
there's something you wouldreally like to include.
Okay, so does that all makesense?
To summarize again.
We have our five foodcategories, and for the first
four weeks you only eat foodfrom one of the categories, the
ideal foods.
For the next eight weeks, yousystematically and separately
(25:29):
reintroduce foods from thereasonable and acceptable
categories, and monitor forsymptoms over a 72 hour period
after each reintroduction.
And you're looking for negativereactions in your gut, your
body, Your mood, your wholeself.
By the end of this, you willhave developed a list of foods
(25:49):
you can safely consume and alist of the ones you need to
avoid mostly.
There is just one thing Ihaven't gone into detail about
yet.
What exactly are these foods?
I bet you're bursting to knowwhat foods are actually in each
category.
Okay.
Let me show you the lists offoods in each group.
(26:14):
I understand our lists are longand extremely comprehensive, but
we have tried to include as muchas possible here.
Luckily, we've also made thingseasier for you by putting
together a handy shopping listof foods from the ideal and
reasonable categories.
This will make things verysimple when you're at the
supermarket.
(26:35):
Okay, now we know what foods arein each category, I'm going to
go back to the meal that Ispecified for the Heal Seal
Repair Program, remember?
We're going to have a meal ofthree cups of green veggies, one
cup of color veggies, and 200grams of protein rich food as a
minimum.
Let's think a bit more aboutthis meal.
(26:56):
Imagine this.
I'm going to make myself lunchand I've decided I want a salad.
Now, I'm in my initial detoxphase, so I'm only going to use
foods from the ideal category.
I'm going to put three cups ofmy green veggies in a bowl.
I love avocado, celery andcucumber, so I've chosen them as
my green veggies.
Then I'm going to add one cup ofcoloured veggies, and I'm going
(27:17):
to try for a rainbow of colourshere.
It's really important to try forthat rainbow, to capture as many
vitamins and nutrients aspossible.
So I've chosen to add a cup offennel and olives.
Admittedly, it is tricky toachieve a rainbow during the
detox phase.
However, it does get easier asyou start adding foods back in.
(27:39):
So keep that in mind.
Anyway, then finally, I'm goingto add 200 grams of protein rich
food.
And one of my favorite proteinsis eggs.
So I've added three large,organic, boiled eggs to my bowl.
Now, just as a quick aside, 200grams of protein rich food is
the minimum quantity of proteinrequired for our meal.
(28:02):
However, you can increase thisamount if you feel you need more
protein.
There, I have my lunch, agorgeous salad, with my three
cups of green veggies, my onecup of coloured veggies, and my
200 grams of protein rich food.
Then, I'm going to add some MCToil as a dressing and toss it
all together with some lemon andlime.
Delicious! Now, when you'remaking your meals, in addition
(28:24):
to selecting the type of foodwithin each category, you have
complete creative control overhow these foods are prepared.
You can eat the food raw, suchas in a salad, like I've
described, or you can cook themvia any method listed in the
ideal, reasonable or acceptablelists.
So for example, you can roast,stir fry, slow cook or steam.
(28:48):
The foods can be seasoned withlemon or lime juice, drizzled
with a quality oil such as oliveoil, MCT or high grade coconut
oil.
You can use fresh herbs andspices or add a sprinkle of
seeds or nuts, such as organicand activated walnuts.
(29:08):
Again, sticking to those listedin the Ideal, Reasonable or
Acceptable lists.
I really want you to make thefood interesting and exciting,
and I also want you to take thetime to sit down and consume and
appreciate your meal.
Don't rush it.
Chew slowly and be mindful ofthe beautiful food you are
consuming.
There we have it, a single mealin our Heal, Seal, Repair
(29:30):
program.
You're probably now thinking,how many times do I have this
meal each day?
This is where our core value offlexibility comes into it again.
The frequency of consumption ofthese meals is flexible, because
once again, everyone isdifferent.
We have different lifestyles,different feelings of satiety.
A single meal of greenvegetables, coloured vegetables
(29:53):
and protein can be consumedonce, twice or three times a
day.
You may choose when these mealsare eaten at breakfast, lunch
and or dinner.
For example, if you find you areusually not very hungry in the
mornings, you may choose toconsume two meals a day, perhaps
just lunch and dinner.
Alternatively, you may wish tocombine the Heal seal repair
(30:15):
program with an intermittentfasting regime or time
restricted eating where you fastthroughout the day and eat one
meal at dinner time.
However, OMAD is veryrestrictive and not for long
term.
I really like women to eat atleast two to three meals a day
so you get the right amount ofprotein, fiber and nutrients.
(30:38):
Now, as a bit of an aside here,I'm a huge fan of intermittent
fasting or time restrictedeating.
It is so incredibly beneficialfor perimenopause.
I go into great detail about whyintermittent fasting is so good
for you in my discussion aboutthis topic.
You might like to check it out.
You may also like to check outmy discussion on ketogenic
(30:58):
beverages.
Ketogenic beverages areincredible hot drinks, they can
actually be had cold, that arefilled with beneficial
ingredients that will help youfeel energized, full and
amazing.
The keto bevs work really wellwith intermittent fasting and
time restricted eating, as wellas with the Heal, Seal, Repair
program.
In fact, I'm going to let you inon one of my biggest secrets
(31:21):
here.
The combination of my foodprotocols, intermittent fasting
regime and ketogenic beveragesforms my complete diet.
The Holland Clinic PERIprotocol.
The combination of all three ishighly effective and will help
you achieve optimal health andvitality.
(31:42):
This is what I get my patientsat the Holland Clinic to do.
This is how I've helpedthousands of women.
This is how I can help you, too.
I encourage everyone to checkout my intermittent fasting and
my ketogenic beveragediscussions.
This complete package is reallythe secret weapon.
Anyway, let's get back totalking about the HealCell
Repair Program.
(32:03):
We were talking about how oftenyou eat the prescribed meals.
I was describing how flexiblethe frequency can be, it's up to
you.
You choose to eat them forbreakfast, lunch or dinner, or
any combo of the three.
The Heal Seal Repair Programalso provides flexibility from
day to day.
The schedule you create maychange throughout the week.
(32:24):
For example, you may decide toconsume three meals a day for
part of the week, and one or twomeals a day for the rest.
This really does underline myindividualized and intuitive
approach to eating.
I understand the many aspectsthat can impact on our ability
to maintain a set schedule.
I'm talking about things such asemotional factors, menstruation,
(32:46):
and times of stress.
This is where our flexibleapproach comes into play.
So if you're feeling hungry dueto having your period or you've
just had a really emotionalexperience You may choose to
consume three meals that day.
Please listen to your body Youknow what's best for you or if
you're stressed and really busyand you don't have time to
(33:08):
prepare meals This can reallyextend your life Your
intermittent fasting regime andyour time restricted eating
window.
Maybe you will choose to followa single meal plan for those
days.
Don't do that for too long.
We need at least three, two tothree meals a day.
Our protocol is flexible.
We encourage you to use yourintuition and listen to your
body in order to follow themodel that best suits your needs
(33:30):
each day.
I can show you an example ofwhat I mean about flexibility
here.
Here's an example of the Healseal repair program.
You can see, I'm skippingbreakfast Monday to Friday, I'm
at work, the mornings arehectic, getting ready and
getting the kids off to school,I don't have time to sit down
and prepare my Heal Seal RepairProgram meal.
(33:53):
But, I do on the weekends.
See how this approach isrealistic and reflects our
different and every changinglifestyle.
Okay, let's go back to how longI want you to follow the Heal
Seal Repair Program for.
Initially, we want you to followthe Heal Seal Repair Program
strictly for a period of 12weeks.
(34:13):
So pick your 12 week period.
There is never a good time to dothis, believe me.
Decide exactly what foods youlike from the lists I've given
you and personalize when you eatthem based on your individual
preferences and lifestyle.
To be as strict as you can forthis period, consider it a full
(34:34):
reset for your eating habits.
Don't cheat.
Don't snack.
Don't have a little piece ofcake or just one glass of wine.
That's for your 80/20 period.
Just stick to one, two, or threemeals a day.
I'm not joking here.
You will be absolutely surprisedat how full you will feel just
eating these meals.
(34:54):
You will feel full because eachmeal in the protocol contains a
significant amount of food, aswell as long lasting protein.
And if you also incorporate ourketo beverages, I guarantee you
will never feel hungry.
Stick to this protocol exactlyfor the whole 12 weeks.
You can set yourself up forsuccess by clearing out the
(35:16):
pantry and fridge before youstart, and replacing items with
the right foods as listed in ourprotocol.
Rope in your friends and family.
Get all the support you need.
I also only want you to followthe Heal Seal Repair Program
strictly for a maximum length of12 weeks before I want you to
speak to your health careprovider at the end of this
(35:37):
time.
I want you to make sure thatyour body is coping with this
new protocol and that yournutrient and vitamin levels are
checked, ensuring nodeficiencies.
After the 12 week period andafter checking in with your
healthcare practitioner, theHeal seal repair program can be
continued.
Not the detox part, of course,but you can continue eating the
(35:58):
meals made from foods that youhave determined to be safe and
supportive for you during thereintroduction phase.
At this point, though, I wantyou to have a really big think
about how you're feeling.
If you have followed the HealSeal repair program for a period
of 12 weeks, and you're feelinggood, and you've worked out your
(36:18):
list of safe foods, and you'renot experiencing any health or
gut related issues, We encourageyou to continue following the
Heal Seal Repair Program.
Continue eating those safe foodsmost of the time.
We understand though, there willbe times when you would like
something from your avoid list.
Maybe it's that piece of cake atthe party or the ice cream at
(36:40):
the movies.
It might be hard to say noduring these moments.
Even though you know the foodwill end up causing you those
problems, and you initially setout to avoid them.
You also want to avoid a soregut, nausea, lethargy, and so
on.
But we are human.
We should be able to have thosefoods occasionally.
(37:00):
This is one of our core beliefsat the Holland Clinic.
So I'd suggest you use yourcommon sense when making choices
about these sometimes foods.
I don't like calling foods goodor bad.
I like calling them"everyday" or"sometimes" foods.
It'll be an educated decision.
You already know what the impactof your, on your body will be.
(37:21):
So if you want to, we encourageyou to move into our 80/20
method, following the 12 weeksHeal seal repair program.
This is where you eat your safefoods and follow the Heal seal
repair program for 80 percent ofthe time.
And for 20 percent of the timeyou choose to have those
sometimes foods.
However, If this is causing youtoo many issues, taking you back
(37:43):
to how you were feeling beforeundertaking the Heal Seal Repair
Program, perhaps you could moveto a 90 10 method instead.
Or, if you want to avoid thosenegative reactions permanently,
if you don't want to ever goback to what you were
experiencing before thisprotocol, just stick to the Heal
Seal Repair Program fully.
However, please make space forthe"welcome to being human"
(38:04):
aspect of your life, and do notpunish yourself, do not vilify
yourself.
Now.
There will be some of you whomight find that you're still
experiencing negative healthrelated symptoms after
completing the Heal Seal RepairProgram.
This is going to be a 12 weekperiod where you're focusing on
your health and really thinkingabout what you're eating.
(38:24):
Perhaps while turning yourattention to your health and
vitality while following ourprotocol, you've noticed that
certain symptoms haven't easedover the course of the 12 weeks.
May be gut related problems ormay be fatigue or low energy.
If you followed the Heal SealRepair Program exactly as
prescribed, then there may be anunderlying problem that needs
investigating.
(38:45):
Please see your primaryhealthcare practitioner.
The best way to tell if there'san underlying condition that
could be impacting your overallhealth and well being is to
undergo something calledfunctional testing.
There might be something goingon for you that is getting in
the way of you achieving yourdesired results.
Perhaps a hormonal problem or ametabolic issue.
For These can definitely get inthe way of good outcomes, even
(39:08):
when you've been eating theright foods for you, your health
care provider may be able tohelp you with this, but if they
can't, I'm available forconsultations at the Holland
Clinic, both in person and viatelehealth.
This is the core of what I do inmy clinic.
I absolutely love supportingwomen with functional
endocrinology and functionaltesting.
(39:30):
It is really important toinvestigate possible underlying
conditions.
Left undiagnosed and untreated,they could result in major long
term issues.
I don't want to scare you, butmy Heal Seal repair program is
literally the gold standard forsorting out your gut and food
related issues.
If this hasn't worked for you,as well as you'd hoped, you need
(39:52):
to really investigate what ishappening in your body to get to
the core of the problem.
Now that has been a whole lot ofinformation, hasn't it?
This actually wraps up mydiscussion about our Heal seal
repair program.
What do you think?
Wouldn't it be great to be ableto eat well and not have any
issues relating to food?
Think about the benefits ofeating as much good quality food
(40:15):
every day.
Knowing it's going to dofantastic things for your body,
including your brain and yourmood, your whole self.
You should feel incredible whenyou follow this guide, Please
reach out to us on social media.
Let us know how you're feelingright now.
I'm off to make lunch.
Have a beautiful day.
The other thing that I will sayis that my approach in clinic is
(40:38):
to test first.
I usually get my patients in, wedo all the thyroid testing
first, things like an FBE, fullthyroid testing, insulin, HbA1c,
vitamin D3, you name it.
I look at GI mapping.
I look at the DUTCH test, andthen we embark on the Heal seal
repair program or the wellnessfood program or the food
(41:01):
protocol that's appropriate forthat patient so that in the
meantime, we're receiving thosetest results back and can
address any underlying issues.
This is the way that I wouldsuggest you implement these
protocols alongside thoroughtesting and support from a
primary health care provider.
Take it easy and have a gorgeousday.
Hello, how are you?
I want to welcome you to mydiscussion today.
I am so excited to be talkingwith you about my Heal-Seal-
Repair program.
This protocol has changedthousands of lives and I hope it
can change yours too.
Maybe, You have ongoing gutproblems.
Maybe you're feeling reallytired.
(00:25):
Maybe you've had joint pain foryears.
Maybe a doctor has told you thatyou're on your way to developing
diabetes or some other majorhealth condition.
Maybe you've never had a greatrelationship with food and you
can't quite work out thespecific foods that are causing
you problems.
The main aim of the Heal SealRepair Program is to
(00:46):
significantly reduce gutinflammation.
If you remember from myintroduction discussion, I
stressed the importance of thegut.
The gut is our center, ournucleus, and our key to good
health.
If you have an inflamed gut,this directly results in an
inflamed body, mood, and mind.
and mind.
It causes a whole raft ofproblems.
(01:07):
A healthy gut microbiome and agastrointestinal tract with
tight gap junctions is crucialto our overall health and well
being.
If you repair your gut, you willrepair your health.
It is as simple as that.
And this is where our Healprogram comes in.
It does just as the namesuggests.
(01:29):
It heals the gut by sealing andrepairing the gap junctions in
our gut.
It ensures a balancedmicrobiome.
Inflammation is then reduced oreliminated, and this results in
widespread and long standinghealth benefits.
This is our goal.
To achieve this, the Heal SealRepair Program identifies
(01:51):
individual trigger foods viasomething called an Elimination
Diet Schedule.
Remember, trigger foods are theones that cause negative
reactions in your body andbrain.
These are the foods you want toavoid.
And at the end You will havecreated a list of safe foods for
you.
Foods that won't triggernegative reactions or symptoms
(02:12):
or inflammation in your body.
Foods that will help you achieveoptimal health.
You can then create meals fromthis list of your foods.
Now let me be clear.
The Heal Seal Repair Program isnot a diet.
This is not about calories inand calories out.
This is not solely about weightloss.
(02:32):
My protocol is about giving yourbody only the foods that it can
cope with and thrive on, settingyou up for good long term health
and vitality.
We need to keep in mind thoughthat our approach does not
intend to limit your foodchoices to a bare minimum of
bland foods.
That would be so boring.
While foods that can cause youinflammation and flow on health
(02:54):
impacts are identified, you haveto remember that we are also
determining a range of foods.
That your body can tolerate andthrive upon so I'm not going to
ban certain foods or certainfood groups I'm not going to
say:"Don't eat carbs." or avoidthis or avoid that.
Instead I understand that eachperson is different, and the
(03:15):
foods they can tolerate vary.
A food that I struggle withmight be perfectly fine for you.
The aim of the Heal Seal RepairProgram is to create an
individualized list thatencompasses as many safe foods
and acceptable foods aspossible.
It's about trialing a broadrange of foods to find the ones
(03:35):
that work for you.
The final list of safe foodswill be different for everybody.
It is a very personalizedprocess.
I believe this approach will setyou up for a much more
achievable and sustainable longterm commitment, rather than a
blanket ban on foods or foodgroups.
Now, to explain in more detailabout my Heal Seal Repair
(03:58):
Program, it consists of twophases.
An initial detox period whereyou only eat neutral foods,
followed by a reintroductionphase where you are carefully
and systematicallyre-introducing specific foods.
I'm going to talk more aboutthis later on, so bear with me
(04:19):
for now, I just want you to knowthat for each phase, you will
create meals that are made withfoods from specific categories.
I've tried to make this processreally clear and easy to follow
by separating food into fivedifferent categories.
The 5 categories are (04:39):
1) ideal foods, 2) reasonable foods, 3)
acceptable foods, 4) foods toeat with caution, and 5)
potentially foods to avoid.
Now, I didn't just take a guessand randomly assigned food to
(05:01):
each category.
Trust me, I actually undertook alot of research in order to
assign all foods to theircorrect category.
I looked extensively intoresearch regarding the
tolerability and sensitivitiesof foods, or to put it simply,
how commonly the food causednegative reactions in the
general population.
So let's go through eachcategory in detail now.
(05:25):
Okay, so The first category wehave is ideal foods.
Ideal foods are widelyrecognized as, in inverted
commas, safe foods, withwidespread tolerance in the
general population and little tono reported sensitivities.
The foods in this category won'tgive you gut pain or cause other
health issues.
(05:46):
Hopefully! However, neverforget, everyone is different.
They will make you feel great,Make you feel energized.
These are the only types of foodwe want you to consume during
the initial detox phase of theHeal Seal Repair Program, but
Next, we have the ReasonableFoods category.
(06:09):
These foods have been identifiedas producing mild intolerances
and reactions in a portion ofthe population.
They are a good option for mostpeople, but you need to be on
the lookout for reactions inyour body when you consume them
as they may cause a problem foryou.
Foods in the acceptable categoryare similar.
(06:30):
They have also been identifiedas producing mild intolerances
and reactions, but in a greaterportion of the population than
the reasonable foods.
So again, we need to be morecareful when selecting foods
from the list and keep watch forany negative symptoms.
(06:50):
Foods to eat with caution isexactly what the name suggests.
Be cautious with this group offoods.
They are commonly reported asproducing negative reactions in
people.
Be careful.
If you decide to eat them, makesure they're not causing
negative reactions in you.
And this leads us to the finalcategory, foods to avoid.
(07:11):
These foods are widely known tocause adverse symptoms and
health issues.
Often foods in this category areartificially produced, and it is
obvious they're not going tosupport your overall health and
well being.
You know the types of foods I'mtalking about here.
So those are my five foodcategories.
Now, I want to tell you whichspecific foods are in each
(07:32):
category.
When you first see the foodslisted in each category, you may
be surprised.
Foods that you previouslythought of as healthy might be
listed in the caution or avoidcategories.
Let me give you an example.
I have placed bananas andmushrooms in the foods to eat
with caution category, whilecorn and cantaloupe are in the
(07:54):
foods to avoid list.
Surprised?
Trust me, there is so muchresearch behind each and every
one of my decisions.
There are actually so many foodsout there that you think are
healthy and good for you, but inreality they often cause
inflammation and variousproblems inside the body.
These are known as triggerfoods.
(08:15):
Remember?
Foods that cause negativereactions.
And as I mentioned before, thesetrigger foods are different for
everybody.
It is actually the variousindividual components within
these foods that have been shownto cause adverse effects in
people.
While I could talk all day aboutthese problematic components,
you probably just want to hearthe summary.
(08:36):
Here I go.
Firstly, there are compounds infoods that are known as lectins.
Lectins are found in plants, andwhen you consume too much of
them, they can adhere to yourcells and cause inflammation in
your brain, gut and joints.
Now, all plant based foodscontain lectins.
(08:58):
However, it is important to knowthat some foods contain really
high concentrations of lectin,and therefore should be avoided,
or at least eaten with caution.
These foods include raw legumes,beans, lentils, peas, peanuts,
soybeans, and whole grains suchas wheat.
(09:19):
The next component I want totalk about is phytates.
Phytates are also found inplants, which again sounds
healthy, but a highconcentration of phytates is
known to deplete minerals andshred your gut lining.
Phytates are actually commonlyreferred to as an anti nutrient
as they block the absorption ofcertain minerals into the body,
(09:41):
including calcium, zinc,magnesium, Iron, chromium, and
manganese.
These, this blocking effectoccurs when high amounts of
phytates are consumed, and whenthey're eaten at the same time
as the beneficial minerals.
Foods that are high in phyticacid include beans, seeds, nuts,
(10:02):
and certain legumes.
Unprocessed grains are also highin phytic acid.
There is a way we can avoid thisproblem though.
The way we prepare food can helpdestroy or significantly reduce
phytic acid content.
For example, sprouting, cooking,baking, fermenting, soaking and
(10:24):
activating.
Now, if you're not sure whatactivating is the process of
soaking foods in water and thendehydrating them at a low
temperature prior toconsumption.
This works really well for nuts.
Okay, so next we have oxalates.
Again, oxalates are naturallyoccurring compounds found in
(10:45):
plants.
However, foods that are high inoxalates can cause crystals to
form in the gut, joints, kidney,brain and vagina.
Some examples of high oxalatefoods include potatoes, peanuts,
nuts, spinach, chocolate, beets,blackberries, kiwifruit, fig,
(11:07):
and black beans.
And a little side note here, asoxalates bind to calcium as they
leave the body, they canincrease the risk of kidney
stones in some people.
Most people consume 200 to 300milligrams of oxalates daily.
However, those at risk of kidneystones should reduce their
consumption of oxalates to 100milligrams a day.
(11:31):
Consuming calcium or magnesiumcitrate with your meals can also
help to reduce oxalateabsorption in the gut.
Finally, we have mold toxins.
I know these do not soundpleasant.
These are toxins that form onplants as they grow or perhaps
during the time the food is keptin storage.
(11:52):
Molds can contribute to brainfog, cravings, cancer, heart
disease and joint pain.
Molds can also cause allergicreactions and respiratory
problems.
While certain kinds of molds canproduce poisonous mycotoxins,
they can make us sick or causeinfections.
Invisible bacteria can also growalongside mould, which makes
(12:16):
them even more dangerous toconsume.
Mould can often be seen onfoods.
We all know what mould lookslike, but we can also smell it,
and it has that awful musty typeof smell.
molds can be found on unwashedvegetables, nuts, and salads
sold in bags at the supermarket.
(12:36):
So use your eyes and nose toidentify mould, and wash all
foods to prevent accidentalconsumption.
Okay, so I've talked about whycertain foods may be
problematic, but let's get backon track here.
Let's get back to the Heal,Seal, Repair program.
We've got the five categories offoods.
We've got Ideal, Reasonable, andUnreasonable.
(12:59):
And then we have the foods toeat with caution and then the
foods to avoid.
And I've allocated foods tothese categories based on
extensive research.
Now, when you get down tobasics, the Heal Seal Repair
Program specifies a simple groupof foods that we want you to
consume as a meal.
And for the first phase, thesefoods are only from the ideal
(13:21):
category.
This is the detox phase.
Then, during the second phase,the foods from the reasonable
and acceptable categories arecarefully and separately added
back into your diet to see ifthey are okay for you.
Sounds easy?
Maybe not yet, but it will afterI talk about some more.
(13:43):
Okay, firstly, let's look atwhat is in this meal.
One meal in the Heal Seal RepairProgram consists of 3 cups of
green vegetables, 1 cup ofcoloured vegetables, and 200
grams of high quality, proteinrich foods.
During the initial detox phase,you choose these vegetables and
(14:07):
protein rich foods from theideal category of foods only.
In the second phase of thereintroduction phase, you can
start carefully adding foodsfrom the reasonable or
acceptable lists that I'm aboutto provide you.
This is really important toremember.
You get to choose the foods youlike from the ideal, reasonable,
(14:28):
or acceptable food lists.
Within each category of food,there is flexibility to cater
for individual preferences.
I'm not going to tell you whatto eat.
I'm certainly not going to tellyou to eat brussels sprouts if
you absolutely hate brusselssprouts.
Instead, we'll provide you witha list of foods, You select the
ones you like from it in orderto make your meal.
(14:49):
So let's get into a bit moredetail here regarding the two
phases of the Heal seal repairprogram, the detox phase, and
the reintroduction phase.
As I've mentioned before, tobegin the Heal seal repair
program, you first undertake adetoxification period.
This is where patients feelfantastic.
(15:11):
This is a strict four weekperiod where only foods from the
ideal category are consumed.
I want you to only eat foodsfrom the ideal category because
we know these foods are widelyrecognized as being safe and
they rarely cause negativereactions.
You shouldn't have any problemsconsuming these ideal foods.
(15:33):
Now don't worry, our key valuesof individuality and flexibility
are still paramount.
As I mentioned before, you canselect the foods you prefer from
the Ideal Foods category, andyou can choose how often you eat
them.
Think about this detox period asan important reset for your gut,
(15:54):
as well as your body and yourmind.
It will give you a chance toeliminate all problematic foods
from your current diet and willprovide a baseline for the next
stage.
Often this phase is challengingand difficult, especially if
you're not used to restrictingyour eating so tightly.
But, you need to remember thatit is only for four weeks, and
(16:16):
you need to keep your end goalin mind.
You want to do this correctly sothat you can work out what foods
will best support your healthand being, and which ones work
against that.
Following the four week detox,the next eight weeks of the Heal
Seal Repair Program involves,separately and slowly,
(16:38):
reintroducing foods back intoyour diet and monitoring for
adverse reactions.
You can include foods from theReasonable or Acceptable lists,
and you reintroduce them one ata time.
Remember, the aim The goal ofthis is to identify the exact
foods that cause negativereactions in your body and
(17:01):
brain.
And by doing so, you're creatingan individualized list of safe
and tolerable foods for you.
During the reintroduction phase,I encourage you to use your
intuition when selecting foodsfrom the reasonable or
acceptable lists.
If you know from past experiencethat you struggle with a certain
food, then don't include it,even if it's on the acceptable
(17:24):
or reasonable list.
On the other hand, if you love aparticular food and wish for it
to be part of your ongoing diet,try including it in your meal
schedule and then monitor forsymptoms.
Now this part is very important.
Monitoring for adversereactions.
This is the key to working outwhat foods are safe for you, and
(17:46):
therefore, which ones will bestsupport your health.
And when I talk about adversereactions, you really need to
know what to look for here,because I'm not just talking
about the obvious things likegut pain.
When you're consuming foodsduring the Heal Seal Repair
Program, I really want you topay attention to your body and
how you feel.
(18:07):
Monitor and take note of anyadverse reactions to the foods
you're eating.
Be really mindful of your body.
Brain and mood.
Do the foods make you feelenergetic and full of vitality?
Are you sleeping well and notexperiencing pain?
Do you feel sharp and focused orfoggy and lethargic?
(18:29):
How are your bowel motions?
Are you feeling stressed,anxious or angry?
When you're including foods fromthe Reasonable or Acceptable and
even Caution category, be awareof the effects they have on
every part of you.
If you notice any adversereactions, we encourage you to
(18:49):
write everything down to helpyou identify and isolate the
problematic food.
Try taking that particular foodout of your diet again and note
down your feelings andreactions.
This will aid in the developmentof an individualised list of
foods.
Of safe foods, these foods willbe the ones that you will
(19:11):
support that will support yourgood health and boost your
vitality.
Now, what you need to know isthat adverse reactions are most
likely to occur within a 72 hourperiod following consumption.
So you need to monitor yourresponse to foods for this
length of time.
(19:32):
Sounds like a long time, doesn'tit?
That's three full days.
But this is how long it cantake.
These reactions are more likelyto occur with foods from the
reasonable and acceptablecategories.
So please remember, consider anygut related issues as well as
mood changes or negativesymptoms within your entire body
(19:52):
and brain.
For example, When I eat gluten,the next day, I generally wake
up with inflammation underneathmy eyes, and it tends to affect
my mood.
For the next three days, I feelbloated, I feel puffy, and I
have fluid retention.
Gluten is not my friend, butwelcome to being human.
Every now and then, there is apasta restaurant I absolutely
(20:16):
cannot say no to.
Again, welcome to being human,however, I know that this is the
case, and I make executiveeducated decisions around what
I'm going to do.
I do not have orthorexia, so I'mnot perfect, and I think that
this is a good thing.
(20:37):
While this information youcollect could be recorded in a
simple notebook.
We invite you to utilise ourrange of comprehensive and
simple to use health andwellness diaries.
The diaries cover a whole rangeof issues and symptoms.
So they provide great promptsand are very easy to use.
You can print them out or youcan fill them in electronically.
(20:59):
Make sure you go and check themout if you're interested.
Now, if you do come across foodsin the reasonable or acceptable
lists that cause a negativereaction in you during the
reintroduction phase, put thesefoods aside and avoid eating
them.
I would actually make a list offoods that are NQR for me.
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They're obviously causingproblems for you.
They're not helping, and sothey're not something you want
to keep eating on a day to daybasis.
Instead, look at other foodsfrom the Reasonable and
Acceptable lists and try thoseinstead.
Also, something to rememberhere, of course, we want to try
and identify the exact food thatis causing a problem for you.
(21:41):
So I need you to introduce eachfood separately.
One at a time.
Try to be as strict as possiblewhen reintroducing foods.
Choose a single food toreintroduce from the reasonable
or acceptable lists based onyour personal preference.
Avoid reintroducing multiplefoods at once.
(22:02):
Don't, let's say, reintroducefoods by eating a salad with
green onion, Carrots and cabbageor perhaps a frittata with
zucchini parsley and green beansIf you introduce multiple foods
at once and you experiencenegative symptom It's going to
be very hard to work out whichis the problematic food.
(22:23):
During the reintroduction phaseyou must add just one food at a
time to make it clear which oneis causing the issues So this is
the process (22:32):
eat the food, monitor your symptoms for 72
hours before introducing thenext food.
I'll give an example here tomake it really clear.
Say you've completed your detoxperiod.
You then decide to try toreintroduce a food from the
acceptable list.
Carrots.
(22:52):
You eat a small piece of carrot.
Then, over the next 72 hours,you monitor For negative
symptoms.
And if you feel good with noissues, you can then begin to
include greater amounts ofcarrots in your ongoing diet.
After those 72 hours, you canreintroduce the next food.
Let's say cabbage, and so on.
(23:13):
Now, I mentioned reintroducing asmall piece of carrot.
It is important to keep that inmind.
To start small and onlyreintroduce a small amount of
the chosen food.
A palm sized piece of solidfood, or 20 to 40 ml of a
liquid, is enough for thisreintroduction phase.
Isolating foods in this way willgive you the most accurate
(23:36):
results.
The more rigorous thereintroduction process, the
clearer it will be to you.
Patients in my clinic who waitthe full 72 hour period after
reintroducing a food have thebest clinical outcomes from
this.
And believe me, patients knowstraight away which foods are
not right for them.
Also, try to use only organicsources of the food you are
(23:58):
introducing where possible tohelp minimize reactions to
external contaminants, such aspesticides and toxins.
We don't want these to mix upour results.
Okay I've just given you so muchinformation, but I want to make
sure some really importantpoints stick.
These are the things I want youto remember, so I'm going to say
them again now.
(24:20):
For the detox phase, Eat theprescribed meals made from only
ideal category foods, nothingelse.
And remember, the meals are madeup of 3 cups of green veggies, 1
cup of colored veggies, and 200grams of high quality, protein
rich food.
For the reintroduction phase,reintroduce one food at a time.
(24:42):
Start small.
Only reintroduce a small amountof the food.
Monitor reactions for a full 72hour period before reintroducing
the next food.
Select foods to reintroduce fromthe reasonable and acceptable
categories.
Only reintroduce foods from theeat with caution categories if
(25:06):
there's something you wouldreally like to include.
Okay, so does that all makesense?
To summarize again.
We have our five foodcategories, and for the first
four weeks you only eat foodfrom one of the categories, the
ideal foods.
For the next eight weeks, yousystematically and separately
(25:29):
reintroduce foods from thereasonable and acceptable
categories, and monitor forsymptoms over a 72 hour period
after each reintroduction.
And you're looking for negativereactions in your gut, your
body, Your mood, your wholeself.
By the end of this, you willhave developed a list of foods
(25:49):
you can safely consume and alist of the ones you need to
avoid mostly.
There is just one thing Ihaven't gone into detail about
yet.
What exactly are these foods?
I bet you're bursting to knowwhat foods are actually in each
category.
Okay.
Let me show you the lists offoods in each group.
(26:14):
I understand our lists are longand extremely comprehensive, but
we have tried to include as muchas possible here.
Luckily, we've also made thingseasier for you by putting
together a handy shopping listof foods from the ideal and
reasonable categories.
This will make things verysimple when you're at the
supermarket.
(26:35):
Okay, now we know what foods arein each category, I'm going to
go back to the meal that Ispecified for the Heal Seal
Repair Program, remember?
We're going to have a meal ofthree cups of green veggies, one
cup of color veggies, and 200grams of protein rich food as a
minimum.
Let's think a bit more aboutthis meal.
(26:56):
Imagine this.
I'm going to make myself lunchand I've decided I want a salad.
Now, I'm in my initial detoxphase, so I'm only going to use
foods from the ideal category.
I'm going to put three cups ofmy green veggies in a bowl.
I love avocado, celery andcucumber, so I've chosen them as
my green veggies.
Then I'm going to add one cup ofcoloured veggies, and I'm going
(27:17):
to try for a rainbow of colourshere.
It's really important to try forthat rainbow, to capture as many
vitamins and nutrients aspossible.
So I've chosen to add a cup offennel and olives.
Admittedly, it is tricky toachieve a rainbow during the
detox phase.
However, it does get easier asyou start adding foods back in.
(27:39):
So keep that in mind.
Anyway, then finally, I'm goingto add 200 grams of protein rich
food.
And one of my favorite proteinsis eggs.
So I've added three large,organic, boiled eggs to my bowl.
Now, just as a quick aside, 200grams of protein rich food is
the minimum quantity of proteinrequired for our meal.
(28:02):
However, you can increase thisamount if you feel you need more
protein.
There, I have my lunch, agorgeous salad, with my three
cups of green veggies, my onecup of coloured veggies, and my
200 grams of protein rich food.
Then, I'm going to add some MCToil as a dressing and toss it
all together with some lemon andlime.
Delicious! Now, when you'remaking your meals, in addition
(28:24):
to selecting the type of foodwithin each category, you have
complete creative control overhow these foods are prepared.
You can eat the food raw, suchas in a salad, like I've
described, or you can cook themvia any method listed in the
ideal, reasonable or acceptablelists.
So for example, you can roast,stir fry, slow cook or steam.
(28:48):
The foods can be seasoned withlemon or lime juice, drizzled
with a quality oil such as oliveoil, MCT or high grade coconut
oil.
You can use fresh herbs andspices or add a sprinkle of
seeds or nuts, such as organicand activated walnuts.
(29:08):
Again, sticking to those listedin the Ideal, Reasonable or
Acceptable lists.
I really want you to make thefood interesting and exciting,
and I also want you to take thetime to sit down and consume and
appreciate your meal.
Don't rush it.
Chew slowly and be mindful ofthe beautiful food you are
consuming.
There we have it, a single mealin our Heal, Seal, Repair
(29:30):
program.
You're probably now thinking,how many times do I have this
meal each day?
This is where our core value offlexibility comes into it again.
The frequency of consumption ofthese meals is flexible, because
once again, everyone isdifferent.
We have different lifestyles,different feelings of satiety.
A single meal of greenvegetables, coloured vegetables
(29:53):
and protein can be consumedonce, twice or three times a
day.
You may choose when these mealsare eaten at breakfast, lunch
and or dinner.
For example, if you find you areusually not very hungry in the
mornings, you may choose toconsume two meals a day, perhaps
just lunch and dinner.
Alternatively, you may wish tocombine the Heal seal repair
(30:15):
program with an intermittentfasting regime or time
restricted eating where you fastthroughout the day and eat one
meal at dinner time.
However, OMAD is veryrestrictive and not for long
term.
I really like women to eat atleast two to three meals a day
so you get the right amount ofprotein, fiber and nutrients.
(30:38):
Now, as a bit of an aside here,I'm a huge fan of intermittent
fasting or time restrictedeating.
It is so incredibly beneficialfor perimenopause.
I go into great detail about whyintermittent fasting is so good
for you in my discussion aboutthis topic.
You might like to check it out.
You may also like to check outmy discussion on ketogenic
(30:58):
beverages.
Ketogenic beverages areincredible hot drinks, they can
actually be had cold, that arefilled with beneficial
ingredients that will help youfeel energized, full and
amazing.
The keto bevs work really wellwith intermittent fasting and
time restricted eating, as wellas with the Heal, Seal, Repair
program.
In fact, I'm going to let you inon one of my biggest secrets
(31:21):
here.
The combination of my foodprotocols, intermittent fasting
regime and ketogenic beveragesforms my complete diet.
The Holland Clinic PERIprotocol.
The combination of all three ishighly effective and will help
you achieve optimal health andvitality.
(31:42):
This is what I get my patientsat the Holland Clinic to do.
This is how I've helpedthousands of women.
This is how I can help you, too.
I encourage everyone to checkout my intermittent fasting and
my ketogenic beveragediscussions.
This complete package is reallythe secret weapon.
Anyway, let's get back totalking about the HealCell
Repair Program.
(32:03):
We were talking about how oftenyou eat the prescribed meals.
I was describing how flexiblethe frequency can be, it's up to
you.
You choose to eat them forbreakfast, lunch or dinner, or
any combo of the three.
The Heal Seal Repair Programalso provides flexibility from
day to day.
The schedule you create maychange throughout the week.
(32:24):
For example, you may decide toconsume three meals a day for
part of the week, and one or twomeals a day for the rest.
This really does underline myindividualized and intuitive
approach to eating.
I understand the many aspectsthat can impact on our ability
to maintain a set schedule.
I'm talking about things such asemotional factors, menstruation,
(32:46):
and times of stress.
This is where our flexibleapproach comes into play.
So if you're feeling hungry dueto having your period or you've
just had a really emotionalexperience You may choose to
consume three meals that day.
Please listen to your body Youknow what's best for you or if
you're stressed and really busyand you don't have time to
(33:08):
prepare meals This can reallyextend your life Your
intermittent fasting regime andyour time restricted eating
window.
Maybe you will choose to followa single meal plan for those
days.
Don't do that for too long.
We need at least three, two tothree meals a day.
Our protocol is flexible.
We encourage you to use yourintuition and listen to your
body in order to follow themodel that best suits your needs
(33:30):
each day.
I can show you an example ofwhat I mean about flexibility
here.
Here's an example of the Healseal repair program.
You can see, I'm skippingbreakfast Monday to Friday, I'm
at work, the mornings arehectic, getting ready and
getting the kids off to school,I don't have time to sit down
and prepare my Heal Seal RepairProgram meal.
(33:53):
But, I do on the weekends.
See how this approach isrealistic and reflects our
different and every changinglifestyle.
Okay, let's go back to how longI want you to follow the Heal
Seal Repair Program for.
Initially, we want you to followthe Heal Seal Repair Program
strictly for a period of 12weeks.
(34:13):
So pick your 12 week period.
There is never a good time to dothis, believe me.
Decide exactly what foods youlike from the lists I've given
you and personalize when you eatthem based on your individual
preferences and lifestyle.
To be as strict as you can forthis period, consider it a full
(34:34):
reset for your eating habits.
Don't cheat.
Don't snack.
Don't have a little piece ofcake or just one glass of wine.
That's for your 80/20 period.
Just stick to one, two, or threemeals a day.
I'm not joking here.
You will be absolutely surprisedat how full you will feel just
eating these meals.
(34:54):
You will feel full because eachmeal in the protocol contains a
significant amount of food, aswell as long lasting protein.
And if you also incorporate ourketo beverages, I guarantee you
will never feel hungry.
Stick to this protocol exactlyfor the whole 12 weeks.
You can set yourself up forsuccess by clearing out the
(35:16):
pantry and fridge before youstart, and replacing items with
the right foods as listed in ourprotocol.
Rope in your friends and family.
Get all the support you need.
I also only want you to followthe Heal Seal Repair Program
strictly for a maximum length of12 weeks before I want you to
speak to your health careprovider at the end of this
(35:37):
time.
I want you to make sure thatyour body is coping with this
new protocol and that yournutrient and vitamin levels are
checked, ensuring nodeficiencies.
After the 12 week period andafter checking in with your
healthcare practitioner, theHeal seal repair program can be
continued.
Not the detox part, of course,but you can continue eating the
(35:58):
meals made from foods that youhave determined to be safe and
supportive for you during thereintroduction phase.
At this point, though, I wantyou to have a really big think
about how you're feeling.
If you have followed the HealSeal repair program for a period
of 12 weeks, and you're feelinggood, and you've worked out your
(36:18):
list of safe foods, and you'renot experiencing any health or
gut related issues, We encourageyou to continue following the
Heal Seal Repair Program.
Continue eating those safe foodsmost of the time.
We understand though, there willbe times when you would like
something from your avoid list.
Maybe it's that piece of cake atthe party or the ice cream at
(36:40):
the movies.
It might be hard to say noduring these moments.
Even though you know the foodwill end up causing you those
problems, and you initially setout to avoid them.
You also want to avoid a soregut, nausea, lethargy, and so
on.
But we are human.
We should be able to have thosefoods occasionally.
(37:00):
This is one of our core beliefsat the Holland Clinic.
So I'd suggest you use yourcommon sense when making choices
about these sometimes foods.
I don't like calling foods goodor bad.
I like calling them"everyday" or"sometimes" foods.
It'll be an educated decision.
You already know what the impactof your, on your body will be.
(37:21):
So if you want to, we encourageyou to move into our 80/20
method, following the 12 weeksHeal seal repair program.
This is where you eat your safefoods and follow the Heal seal
repair program for 80 percent ofthe time.
And for 20 percent of the timeyou choose to have those
sometimes foods.
However, If this is causing youtoo many issues, taking you back
(37:43):
to how you were feeling beforeundertaking the Heal Seal Repair
Program, perhaps you could moveto a 90 10 method instead.
Or, if you want to avoid thosenegative reactions permanently,
if you don't want to ever goback to what you were
experiencing before thisprotocol, just stick to the Heal
Seal Repair Program fully.
However, please make space forthe"welcome to being human"
(38:04):
aspect of your life, and do notpunish yourself, do not vilify
yourself.
Now.
There will be some of you whomight find that you're still
experiencing negative healthrelated symptoms after
completing the Heal Seal RepairProgram.
This is going to be a 12 weekperiod where you're focusing on
your health and really thinkingabout what you're eating.
(38:24):
Perhaps while turning yourattention to your health and
vitality while following ourprotocol, you've noticed that
certain symptoms haven't easedover the course of the 12 weeks.
May be gut related problems ormay be fatigue or low energy.
If you followed the Heal SealRepair Program exactly as
prescribed, then there may be anunderlying problem that needs
investigating.
(38:45):
Please see your primaryhealthcare practitioner.
The best way to tell if there'san underlying condition that
could be impacting your overallhealth and well being is to
undergo something calledfunctional testing.
There might be something goingon for you that is getting in
the way of you achieving yourdesired results.
Perhaps a hormonal problem or ametabolic issue.
For These can definitely get inthe way of good outcomes, even
(39:08):
when you've been eating theright foods for you, your health
care provider may be able tohelp you with this, but if they
can't, I'm available forconsultations at the Holland
Clinic, both in person and viatelehealth.
This is the core of what I do inmy clinic.
I absolutely love supportingwomen with functional
endocrinology and functionaltesting.
(39:30):
It is really important toinvestigate possible underlying
conditions.
Left undiagnosed and untreated,they could result in major long
term issues.
I don't want to scare you, butmy Heal Seal repair program is
literally the gold standard forsorting out your gut and food
related issues.
If this hasn't worked for you,as well as you'd hoped, you need
(39:52):
to really investigate what ishappening in your body to get to
the core of the problem.
Now that has been a whole lot ofinformation, hasn't it?
This actually wraps up mydiscussion about our Heal seal
repair program.
What do you think?
Wouldn't it be great to be ableto eat well and not have any
issues relating to food?
Think about the benefits ofeating as much good quality food
(40:15):
every day.
Knowing it's going to dofantastic things for your body,
including your brain and yourmood, your whole self.
You should feel incredible whenyou follow this guide, Please
reach out to us on social media.
Let us know how you're feelingright now.
I'm off to make lunch.
Have a beautiful day.
The other thing that I will sayis that my approach in clinic is
(40:38):
to test first.
I usually get my patients in, wedo all the thyroid testing
first, things like an FBE, fullthyroid testing, insulin, HbA1c,
vitamin D3, you name it.
I look at GI mapping.
I look at the DUTCH test, andthen we embark on the Heal seal
repair program or the wellnessfood program or the food
(41:01):
protocol that's appropriate forthat patient so that in the
meantime, we're receiving thosetest results back and can
address any underlying issues.
This is the way that I wouldsuggest you implement these
protocols alongside thoroughtesting and support from a
primary health care provider.
Take it easy and have a gorgeousday.
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