Free yourself of

Bloating, Gas,
Diarrhoea & Thrush in
30days or less!.

The 30 Day
Candida FREE
Challenge
BY MELISSA M.TURNER
 Table of Contents
Disclaimer 3
Introductions 4
What is Candida? 5
Why Candida affects Endometriosis? 6
Symptoms: Do you have Hitchhikers living in you? 7
More Symptoms 8
Our Step by Step process: 9
Step 1: Starve the Buggers! 10
What to Eat!16
New Choices… 20
Step 2: Bring in the Good Stuff!22
Bone Broth 23
Protein Rich Foods 24
Fermented Foods & Drinks 25
Fermenting Recipes 26
How to Eat/Drink Fermented Foods 27
Seaweeds 28
Step 3: Move the Buggers Out! 30
Get a Probiotic! 32
Get Caprylic Acid or Coconut Oil 33
Week by Week Plan 34
What is going to Happen? 35
Die Off Reactions... 36
How to Minimise the Die-Off Effects 37
Secret: Die-Off Reducer! 38
Step 4:Maintaining the Perfect Home 39
Goals within each Day 40
Get some real Fibre 41
Final Words 42

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 Disclaimer
Risk Factors
When we are handling and dealing with the bowels and detoxification, there
is always a risk element to consider. It is not advisable to use any bentonite
clay or psyllium husk cleanses for anyone who has suffered bowel operations
or obstructions. Caution should be taken with those suffering from Colitis,
Crohn’s Disease or any other bowel condition, especially cancers of the
bowel. Please work with a practitioner, together with this book, so they can
monitor your progress and step in with solution for you.

Legal Disclaimer
This information has been checked and edited by a naturopath but is
intended for educational and informational purposes only. The content is no
substitute for personal medical advice. The author assumes no responsibility
or liability whatsoever on the behalf of any purchaser or reader of this
information. 


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 Introductions
Who am I?
My name is Melissa M.Turner and I am the
creator of www.endoempowered.com

After being diagnosed with Endometriosis

at the age of 19 and enduring 7 operations,
several hormone treatments and pain-
killers, I finally found relief by treating my
body holistically.

I combined a good diet, along with better

lifestyle choices and cleansing to truly feel
amazing. I no longer experience
Endometriosis pain or symptoms and have
since created the REACH Technique© to
truly support women with Endometriosis.
The REACH Technique© looks beyond a
good diet and looks at the whole body
holistically, incorporating exercise,
emotional healing and cleansing. Visit my
website to find out more about the REACH Technique© and how you can
incorporate it for your Endometriosis.

This book covers one aspect of the Cleansing part of the REACH Technique©
and will rid your body of Candida which is sapping your nutrients!

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 What is Candida?
Candida is a fungus which typically lives in the digestive tract and saliva of
the mouth. It can easily live in the body without causing any problems. It is
only when it becomes systemic that it causes problems and has been shown
to be a huge factor with making Endometriosis much worse.

The key reason Candida becomes systemic is that it is triggered by certain

things, we tend to add into the body when trying to treat Endometriosis.

These include:

• Contraceptive Pill
• Pain-killers
• Anti-biotics
• Synthetic Hormones

We want to get Candida back in check!

When Candida becomes systemic, it eats our nutrients and starts to take over
the body! Much like an introduced species that hasn’t got any enemies. 


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 Why Candida affects Endometriosis?
According to a study by Dr Bailey and Dr. Coe, a significant connection was
observed between endometriosis and Candida overgrowth. Their work
published in the Journal of Human Reproduction suggests an increased
Candida overgrowth risk in women affected by endometriosis. They have
proposed a change in normal gastrointestinal microflora due to the
inflammatory responses encountered during endometriosis can give the
Candida a growth advantage.

Candida has also been shown to increase Oestrogen levels, which is a

contributing factor with Endometriosis cyst growth.

Candida also gives off waste products as it lives in the body. When it
becomes rampant, these waste products add to the toxic load for the liver.
The waste product is mainly from the fermentation process of sugars, called
acetaldehyde but other toxins called mycotoxins are adding to the liver’s
struggles.

Reduced liver function is directly linked to Endometriosis, so we definitely

don’t want anymore contributing factors, giving more work to the liver!

1. X Zhao, et al. Oestrogen-binding protein in Candida albicans: antibody

development and cellular localization by electron immunocytochemistry.
Microbiology. 1995; 141: 2685 – 2692.

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 Symptoms: Do you have Hitchhikers living in you?
Bloating, Flatulence & Foggy Brain, Poor
Digestive Troubles Concentration & Bad
It can be quite embarrassing but Memory
you’ve learnt how to hide it by now! Can’t remember stuff? Have to
Bad breath? Pinchy aches?

Sensitive to smells, Sugar, Alcohol & Carb

chemicals & perfumes Cravings
Do strong smells make you feel Just can’t live without any of these?
nauseous? Do you struggle around It is not you! You are merely feeding
perfumes? Cigarettes? the Hitchhikers!

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 More Symptoms

Indicators of fungal Is your body just DAMP?

overgrowths on your body Slimy tongue? Frequent urination?
Do you get fungal nails? Skin Full of water feeling? Sinus issues?
rashes? Eczema? Infections that Nasal congestion?
struggle to heal?

Muscle stiffness and pain Thrush and Frequent

Do your shoulders always feel Bladder infections?
tight? Do you just feel sore down Does it feel like you get these
your back, all the time? waaaay to frequently?

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 Our Step by Step process:
Step 1: Week 1-4: Starve the Buggers!
Candida loves to feed on certain food groups. We therefore cut down on it’s
food source, essentially starving it out and weakening it’s defences! This
means cutting out all the sugars and starches that it feeds on, like certain
grains, sugar, alcohol and sweet things.

Step 2: Week 1-4: Put the good stuff in!

This is the most important step and one that is often overlooked! We need to
put good bacteria back into the gut flora, which can then fight off any future
overgrowth potential.
We do this with Fermented Foods, Bone Broths, Fibre and Probiotics. These
should then become part of our staple diet, ensuring the buggers do not
return.

Step 3: Week 4: Move the Buggers out!

We can get rid of the unwanted houseguests once and for all! We need to kill
them with kindness! Just feed them foods they don’t particularly like, in the
form of herbs and specific oils, which simply encourages them to move out.
We focus on elimination and detoxification and make sure we flush these
guys out properly. We will need to eat heaps and heaps of vegetables and
non sweet fruits, to get heaps of fibre, to help flush these guys out.

Step 4: Week 5 and more: Maintain the Perfect Home

Now, we have achieved a Candida free body but to keep it, we need to
ensure we provide the perfect home for the good guys to keep living there
and be in higher abundance than the bad guys!

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 Step 1: Starve the Buggers!
Foods to Avoid
So we need to starve the nasty guys
and make them weak! To do this, we
need to stop feeding it all those foods
that make it grow. They include
sugars, yeasts, moulds and fungi. I
know initially you are going to ask
me....Mel, what is there left to eat?

What we have to remember is that we

are only doing this for a short time, to
get rid of the buggers. Once we have
our balance back, we can start
incorporating some of these foods back
in - on a smaller scale. What I have
found is that once you stop eating these
kind of foods, you will actually start craving these foods less and less.

The key food groups to avoid are sugars and glucose release foods. That
means, natural and processed sugars and grains.

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Sugars
We might not realize just how many foods contain sugars. Chances are if it
tastes sweet, it contains some form of sugar. For the purpose of killing off the
nasties, we need to cut out all sugars - even the natural sugars.
We want to avoid all packaged foods as much as possible. There are often
hidden sugars in foods that are packaged and they don’t always have simple
names - check out this detailed list of sugar names.

Sugars The Detailed List of Sugars found in packaged foods.

Most fruits - except the tart

or sour tasting ones.

Dried Fruits - Dates,

Raisins, Cranberries etc.

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 Sugars The Detailed List of Sugars found in packaged foods.

Corn Syrup Agave nectar 


Barbados Sugar

Refined Sugar Glucose solids 

Barley malt 

Honey Golden sugar 

Beet sugar 

Golden syrup 

Syrups Buttered syrup 

Granulated sugar

Lactose (milk sugar) Cane crystals

Grape sugar

Sucrose Cane juice crystals 

Grape juice concentrate

Caramel 

Fructose HFCS

Carob syrup 

Chocolate Malt syrup 

Confectioner’s sugar

Maltodextrin 

Molasses Corn syrup 

Maltose 

Rice syrup Corn sweetener

Mannitol

Agave nectar Corn syrup solids 

Maple syrup 

Crystalline fructose

Coconut sugar Molasses 

Date sugar 

Alcohol Muscovado sugar 

Demerara Sugar 

Organic raw sugar

Dextrin 

Panocha 

Dextran 

Powdered sugar

Dextrose 

Raw sugar 

Diastatic malt 

Refiner’s syrup 

Diatase 

Rice Syrup 

D-mannose 

Sorbitol 

Evaporated cane juice 

Sorghum syrup 

Ethyl maltol 

Table sugar 

Florida Chrystals 

Treacle 

Fruit juice 

Turbinado sugar

Fruit juice concentrate 

Yellow sugar
Galactose 

Glucose

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Preservatives, Additives and Unknown Substances
Candida love feeding on these too! They creep into packaged foods easily, so
even if it has a nice sounding label like: gluten free, or sugar free or organic -
check the label. If it contains any ingredients that you don’t recognise,
chances are they are preservatives! Citric Acid is a common one that we
often assume is harmless. This is a preservative and simply feeds Candida.
What you need to remember is that foods in boxes, sitting on shelves for
months on end, need something to keep them fresh - inevitably it is a
preservative that does this.

Grains
Grains are broken down into Glucose in the bloodstream. Glucose is a sugar
that once again feeds fungi and bacteria.

Grains to Avoid

Wheat

Rye

Barley

Oats

Kamut

Spelt

Corn - Polenta

White Rice

Brown Rice

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Dairy
Milk contains lactose which is a sugar for Candida.
Many of us will struggle with Yoghurt or even Milk Kefir. It is easier to avoid
them initially and introduce them once our digestive system is stronger. Ghee
or Clarified Butter is recommended as it contains some good fats for our diet.

Processed Meats
If it has been smoked or contains any kind of flavorings, then chances are it is
a processed meat product. We want to only eat meats that are organic and
are completely free of anti-biotics, hormones and any other nasties.
Avoid: Bacon, Salami, smoked meat, lunch meats like ham. Fish should only
be eaten if it is caught wild. By eating farmed fish, we are indirectly
consuming inflammatory and grain fed foods.

Beans, Tofu and Soy

Soy and Tofu are often not fermented correctly and should also be avoided.
Beans are hard to digest and create additional fermentation in the gut, so
they should be avoided.

Vinegars and Condiments

Avoid all vinegars except Organic, unfiltered Apple Cider Vinegar (Braggs
make a good one). Avoid any packaged salad dressings, tomato sauce,
mayonnaise, relish or soy sauce. We also want to avoid olives or capers that
have been soaked in processed vegetable oils - sunflower oil, canola oil etc.

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Vegetable Oils
Most vegetable oils you find on supermarket shelves are highly processed,
heat extracted and many of them are rancid before you even get them home.
These create a carcinogenic reaction in the body. Only buy organic coconut
oil and extra virgin, cold-pressed olive oil in a dark bottle and store it in the
fridge. There are some additional oils I recommend - to follow....

Tea and Coffee

Black tea prevents good mineral and nutrient absorption in the body, so it is
best to avoid it completely. Coffee often contains moulds and also aggravates
the intestinal tract. Avoid any fruit juices, unfermented coconut water, fizzy
drinks, energy drinks, rice milk and soda.

Sweet Vegetables
We want to completely cut out beetroot and most potatoes. The red skinned
potato is okay as it is less sweet. It contains the least amount of sugars. Avoid
sweet potato and pumpkins. 


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 What to Eat!
Lots of Vegetables!
Vegetables provide roughage and cleansing for the gut.
We want to eat them often and all day long. Always have
some cooked vegetables with raw vegetables, to ensure
your meal isn’t too “cold” on the body. My favorite meals
are when I make a base of lettuce, kale, beet leaves and
simply add a whole bunch of vegetables on top -
depending on what I have in the fridge. Vegetables you
can eat include:
Artichokes, Asparagus, Avocado, Beet Greens, Broccoli, Brussel Sprouts,
Carrots, Cauliflower, Celery, Collard Greens, Cucumber, Leafy Greens,
Eggplant, Endive, Garlic,Green beans, Kale, Leeks, Lettuce, Okra, Olives,
Onions, Bell Peppers, Radish, Rutabaga, Seaweed & sea vegetables, Snow
peas, Spaghetti Squash, Spinach, Summer Squash, Swiss Chard, Tomatoes,
Turnip, Zucchini. Mushrooms have an incredibly powerful anti-fungal and anti-
bacterial ability. The common button mushroom is fabulous for fighting off
Candida overgrowths.

Protein packed Grains

Not all grains are created equal! Amaranth, Millet, Buckwheat and Quinoa are
unique in that they contain high volumes of protein. They do need to be
soaked to ensure they are absorbed properly. Quinoa contains a soap like
compound sapponins which can aggravate the gut lining if it is not soaked.
Just get into the habit of soaking them before bed each day.

Seeds and Almonds

The best seeds, which are very important to incorporate
are Chia Seeds. They contain high doses of Omega 3
and also create a mucosal lining in the gut, which helps
build good gut flora. You can also incorporate Pumpkin
Seeds, Hemp Seeds and Sunflower Seeds. Avoid
Flaxseeds as they are frequently rancid. All seeds

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should be soaked before eating. Peanuts should be avoided as they often
contain hidden moulds.
Almonds can be used as a milk substitute! You simply soak the almonds
overnight, then rinse thoroughly in the morning. Add two cups of water and
blend. Drain of any skins. You can add some vanilla essence for flavour but
no dates or sugars.

You can also make your own nut butters to use as spreads or dips. Tahini is
made from Sesame Seeds. Almond butter and even Pumpkin Seed butters
are very delicious and nourishing. These are a great source of protein. You
can have these on top of cucumber slices, celery sticks and place inside
lettuce leaves and eat as a “nut bundle”.

Teas and Tisanes

A tisane is a form of tea which uses medicinal leaves. You can make tisanes
from wild plants like Dandelion flower/ leaves and you can also use common
herbs as a tea. Dill tea, parsley tea or rosemary tea have incredible healing
powers.
Other fantastic teas, or wild plant tisanes include:

Pau D’ Arco tea - this is a very nice tasting tea which is incredibly good for
fighting Candida. Drink it daily and really notice a difference!
Nettle tea - you can pick these on the side of the road - make sure you wear
gloves!
Chamomile - soothing and has micro bacterial qualities

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Herbs and Spices
It is important to incorporate heaps of herbs and spices into your cooking. I
make a point of incorporating these into my foods and even create special
“brews” which incorporate many of these. They are warming on the body and
they are anti-inflammatory and anti-bacterial in nature. Some ideas:
• Basil
• Cayenne Pepper
• Cilantro
• Cinnamon
• Cardamon
• Cloves
• Cumin
• Dill
• Garlic
• Ginger
• Nutmeg
• Oregano
• Paprika
• Pure vanilla
• Rosemary
• Tarragon
• Thyme
• Turmeric
• Star Anise

To make a “brew”, bring half a liter of water to the boil. Add cinnamon, cloves,
real ginger/powdered ginger, rosemary, cardamon, star anise and nutmeg.
Let it simmer for about 30minutes on low heat. Strain and drink as warm as
possible. Use some Stevia as a sweetener. Add a dollop of coconut oil to
create a more rich drink.

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Fats and Oils
These are vitally important to keep your digestive tract, your brain and your
skin happy. The best sources are from the ocean! My favourites are Cod Liver
Oil or Krill Oil. Make sure you get a good quality brand. Dr Mercola has a
great brand. You can get it on Amazon here. It is important to keep your oil in
the fridge and to ensure it is kept fresh, so it doesn’t go rancid.

Other fantastic oils are Rice Bran Oil, Avocado oil and Pumpkin Seed Oil.
Only use these in Salad dressings and not for cooking. Rice Bran Oil is great
to heal the digestive lining.

Coconut oil is a natural anti-inflammatory and anti-bacterial. You can use it in

cooking and even on your hair and skin. Many women have expressed
incredible results by simply having a teaspoon of coconut oil before going to
bed each night. 


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 New Choices…

Stevia - Completely Natural Sugar Quinoa, Amaranth, Buckwheat Anti-oxidant Rich Berries
(Plant based) and Millet

Edible Seaweeds Most Fresh Vegetables Fermented Sauerkraut &

Strong focus on Dark Greens Vegetables

Juices and Smoothies Pumpkin and Sunflower Seeds Miso, Natto and Tempeh

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Oh that sweet tooth!
Initially, you might find it incredibly difficult to live without sugar - I certainly
did! There are however completely natural alternatives to sugar or
sweeteners that are not only non toxic but actually good for the body.

• Stevia - this is a plant that tastes naturally sweet. If you pick one of it’s
leaves, you will taste the sweetness! You can get Stevia in powder or drop
form. Be careful with it: it can taste incredibly sweet with just a small amount
being used!

• Xylitol - Xylitol is another naturally

occurring sugar substitute, derived from
plant tissues. It is best to find a xylitol
that is derived from birch instead of corn.
Xylitol can be quite expensive and can
cause runny stools in some people. I
personally prefer Stevia.

During the beginning stages of this course, you will find it hard to resist
sugars and carbs. Expect that :)
Stevia in a warming tea can really help curb that sugar craving. Feel free to
use it freely and experiment with it. It is fantastic in smoothies!

Side note: Cinnamon is a fantastic sugar craving buster! Add it to as many

dishes as you can and you will notice your desire for sugar disappear! 


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 Step 2: Bring in the Good Stuff!
We have now created more of a balance. By now, the bad guys are starving!
They are weak and we can attack! This is where we boost the good guys in
our gut flora with bone broth, super proteins, seaweeds and fermented foods.

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 Bone Broth
Enriched nutrition that also reduces wrinkles, stretch marks
and builds collagen!
It is incredibly nourishing and helps heal our digestive
system. It contains Collagen, Gelatin and Glutamine. It
will aid in stomach acid production. You can use it for
soup bases or simply drink it before a meal.

How to make it:

Get bones from free range and organic animals. If you
can, get beef marrow bones, neck bones and other parts
which contain extra collagen (great for the skin). If you can get pigs trotters -
they have extra gelatin. (they are usually more expensive)

1. Roast bones in the oven until golden brown. (180/350 degrees)

2. Place bones in a pot with water with Apple Cider Vinegar (about 2-3
tablespoon), which draws out the nutrients from the bone.
3. Add in carrots, onions, garlic, celery and anything else you like for
extra flavour (Rosemary, Parsley, Thyme and Bay Leaves). A good
one to add is Kombu Seaweed.
4. Cover with water.
5. Bring to the boil and then reduce the heat to a low simmer for a
minimum of 6 hours. The longer the better.
6. Remove the white scum and any fat as it arises with a large spoon.
7. After cooking, strain the bones out.
8. Let it sit and go cold. A layer of fat will form on the top. Remove this
prior to use.
9. Store in the fridge for a maximum of 3 days. Freeze if you have made
extra. 


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 Protein Rich Foods
To keep our strength up, we need to ensure we are getting enough protein in
our diet. Great sources of protein include:

Spirulina
Spirulina has the highest protein of any natural
food. It is 65% protein! That is far more than
animal and fish which is only about 15-20%
protein.

Japanese Soy Foods

There are three Japanese dishes which are incredibly powerful healers for
our bodies. They are Tempeh, Miso and Natto. They are made using
fermented Soy Beans. Please note: There is a MASSIVE difference between
fermented soy beans and non fermented soy beans. Fermented soy beans
are not just an amazing protein provider but they also provide heaps of other
benefits for the body. Avoid Tofu and commercially made soy products
completely - they have not been fermented for long enough in most cases
and will contain far too much oestrogen. (Soy Milk, Soy Ice-Cream, Soy
Sausages etc)

Animal Products
Incorporate some easier to digest animal products such as eggs, chicken and
fish. Avoid heavy red meats or anything your body struggles to digest. If you
feel exhausted after a meal, then it is a clear indicator that you are not able to
digest something very easily. 


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 Fermented Foods & Drinks
The most important foods to incorporate into your diet are fermented foods
and drinks. They provide our bodies with all the good bacteria that it needs to
overcome Candida. Fermented foods/ drinks contain heaps more good flora
than any yoghurt and are more powerful than probiotics. They are crucial.
Even if you don’t manage to stick to all the food restrictions on this diet,
ensure that you have at least one source of fermented foods/ drinks in your
day! We are going to focus on only three fermented foods. I have tried a few
of them and I feel these three are the most palatable, easy to make and don’t
give us any bad reactions.

There are a number of other fermented products foods you can explore,
including kombucha, yoghurt and milk kefir. I have deliberately left these out
for now, as I experimented with them personally and found they didn’t agree
with me that well. You may feel confident to try them though, so perhaps
consider them within your fermented foods creation list.

The three main ones we are going to focus on are:

• Coconut Kefir
• Beetroot Juice or borscht (barszcz - Russian translation)
• Sauerkraut with fermented vegetables

Note: there is a huge difference between sauerkraut you buy in a store and
fermented sauerkraut. Unless you are incredibly lucky, it is unlikely that you
will find fermented sauerkraut in your health shop. 


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 Fermenting Recipes

Coconut Kefir
Buy  a  Kefir  Starter.  You  can
 use  a  Yoghurt  
Starter  too.  Place  the  Sta
rter  in  a  sealed  jar  and  
fill  with  warm  Coconut  W
ater.  Leave  the  jar  in  a  
warm  place  overnight.  The
 next  morning,  
when  you  open  the  jar,  it  
should  let  out  some  
air  -­‐  this  is  how  you  know
 the  fermentation  has  
worked.  It  will  also  have  a
 little  sizzle  in  the  
water.  If  it  doesn’t  have  the
se,  then  let  it  sit  for  
another  24hrs.  Once  fully  
bles fermented,  it  will  
Sauerkraut & Fermented Vegeta have  a  slightly  sour  taste.  
slow  fermentation.  Here  
Place  in  the  fridge  to  
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ve
on  how  to  do  it.    
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n  a  dark,  dry  space  
Once  made,  leave  them  i
allowing  them  to  
and  wait  at  least  a  week,  
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ferment.  The  longer  you  
To  slow  down  
longer  they  will  ferment.  
e  them  in  a  fridge.  
fermentation,  simply  plac

Borscht (barszcz)
You  will  need  4  O
rganic  Beetroots
teaspoon  of  min ,  two  garlic  clove
eral  salt  and  1l  p s,  a  
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Then  place  the  b eel  the  garlic  clove
eetroot,  garlic,  sa s.  
large  jar.  Cover  w lt  and  water  in  a
ith  a  teatowel  an  
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rnight  and  little  b rs.  
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and  then  store  in  mould  with  a  sp
 the  fridge.  Full  in oon  
to  you  by  Anula’s structions  broug
 Kitchen.  Consum ht  
e  within  3  days.  

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 How to Eat/Drink Fermented Foods
Take it slowly
I know our instinct is to drink heaps and heaps of these when we first
discover them! Make a point of taking it slowly so your body can adapt to the
new bacteria coming in. You also don’t want to have a rapid die off reaction,
which can be quite unpleasant.
Drink only 2 tablespoons of liquid ferment per day initially and build up to 1/2
a glass a day. Eventually you might drink 1/2 a glass in the morning and 1/2 a
glass at night.

Feel free to mix it with other things

I have personally found combining the Coconut Kefir with half a lemon in the
morning, to be really delicious. I have also added it to smoothies,
pomegranate juice and Noni juice. You can use the Beetroot drink as a salad
dressing ingredient.

How to take care of them

Once you have fermented the beetroot juice and sauerkraut, store them in
the fridge. The Sauerkraut can be kept for a couple of weeks. You will need to
make additional batches to be able to keep a good supply going.

With the Coconut Kefir, once you have made your original batch, separate it
into two. Fill them both up with warm coconut water and let it stand for
another 24 hrs. In the morning you can start consuming one of them. Drink
the amount you like, top it up and let it sit again, to ferment some more. Place
the second one in the fridge. Don’t let the Coconut Kefir get too hot or it will
ferment too quickly. If you leave it out, it will continue to ferment. The usual
rule is about 24 hrs. Bubbles are a good sign :) It is unlikely to go bad but will
turn into alcohol if left to ferment for too long. Always smell it and make sure it
smells okay.


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 Seaweeds
Amazingly rich nutrient-dense foods from our Ocean
Ocean vegetables are rich in minerals and trace elements which are easy for
our bodies to utilize. They also play a vital role in creating an alkalised
environment within our bodies.

Explaining their importance

When we have an imbalance in our digestive
system, we are likely to have low stomach acid
(hydrochloric acid). It is this acid, which we need to
digest protein. Without being able to do this, we
often become mineral deficient - even if we are
eating the right foods. Ocean Vegetables can
provide us with the necessary minerals and trace
elements to help with digestion and protein
assimilation.

• Ocean Vegetables strengthen our nervous and

immune system
• They can remove toxic waste, such as mercury, carcinogens and
environmental pollutants.
• Provide an excellent source of calcium.
• Medicinal and regulating effect on the thyroid.

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Types of Ocean Vegetables
Dulse - you can eat this raw. High in iron and provides a great energy and
brain food on the go.

Nori - You probably know this one already as it is used in Sushi. Use it to roll
up Quinoa grain and make a “sandwich” with nut butters.

Kombu - can be added to broth or to a soup.

Agar - lubricates the digestive tract and has mild laxative properties. It
becomes a gel substance when added to cold water.

Arame - Crispy texture and sweet, nutty flavour. Soak for about 15minutes
and toss into a salad.

Hijiki - more of a fishy flavour. Takes a little bit more time to prepare and
needs to simmer for at least 45minutes - 1hr. It does however melt in your
mouth after that.

Wakame - Delicate flavour and can be added to salads and soups.

Seamoss or Ogo - Looks like a birds nest and has quite a nice ocean taste.

You can keep seaweeds for years in a dry space. Though they may seem
very foreign to us within the western culture, they are commonly used in
many countries around the world. It is important to add them into your diet,
like you would add salt to your meals. I got myself a bag of Nori Seaweed
powdered flakes and just sprinkle that over my meals. You want to have them
at least once a day.


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 Step 3: Move the Buggers Out!
Only once we have starved the buggers, boosted the good guys in the gut,
can we start to get these guys to MOVE OUT!
Note: You need to ensure all mercury has been removed from your body to
ensure Candida doesn’t return. It loves mercury!

Herbal Power!
Herbs are incredibly powerful at killing off the Candida in the gut. There are
three main herbs which we want to incorporate:
• Black Walnut - anti-viral, anti-fungal
• Wormwood - boosts acidity in the stomach
• Cloves - kills off any new egg growths

In combination, these three herbs will kill off over 100 parasites - the Fungal
Guys. They must be used in combination and for a period of 30 days.

You can also add Grapeseed Extract, Olive Leaf Extract and Propolis as an
extra boost - ensure they move out for sure!

How to get them?

Humaworm- which is a US based company, has created a quality and fresh
product which incorporates all of these and more! Unfortunately, they can’t
ship to the UK due to custom restrictions.
Another company is Paracleanse. Both contain all of the recommended
ingredients in one. You can always buy the missing ingredients separately. I
personally just bought the individual tincture of Wormwood, Cloves and Black
Walnut and then a separate capsule of Oregano Oil and Peppermint Oil.

If you can’t get these products, just combine what you need to make up the
necessary ingredients.

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Supporting the Gut with Teas and Tisanes
There is a type of tea which is widely used in the tropical
areas of South America. It is a bark off a tree. It is called
Pau D’Arco. I really like the taste of it! It tastes kinda
sweet and is super easy to drink. It is great for killing off
fungal overgrowths.

Drink a Pau D’Arco

You want to gently simmer
the bark in water - rather than brewing up a
kettle of steaming water and pouring this over
the barks. If you allow it to simmer and truly
draw out the nutritional benefits from the bark,
it will provide heaps more benefits. Make a
huge pot of it and then keep it in the fridge - it
tastes great with just a drop of Stevia.
Ensure it is the real deal! - (Tabebuia impetiginosa, synonym = Tabgebuia
avellanedae).
Avoid drinking Pau D’ Arco with any pain killers, blood thinners or
aspirin. Here is more information on Pau D’Arco.

L-Glutamine
L-Glutamine is an Amino Acid which is often in short supply within our bodies.
It will help heal your gut lining and also reduce sugar cravings. I usually have
a teaspoon just before bed in a little water. You can take a teaspoon on an
empty stomach up to 3 times a day.

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 Get a Probiotic!
Extra Boost
Probiotics are not created equal. I tried a whole lot of them, from
pharmacies, from health shops and they didn’t seem to do anything. You
need live active probiotics with lots of different strands.

The Brand I can recommend

When I lived in the rainforest of Australia, I found this probiotic that I could
buy online that really worked! It was shipped to me in a sealed container, to
ensure it was kept cold, and I noticed a distinct difference in my digestive
system when I took them.
It is called Super Shield. You can buy it through this link.
Compared to the stuff I used to buy in pharmacies and health shops, this is a
much more affordable brand. I can also personally vouch for the effectiveness
of this particular brand.

Take continuously to ensure your good guys are replenished.


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 Get Caprylic Acid or Coconut Oil
Caprylic Acid is a short chain fatty acid found in human breast milk and coconuts
that has been found to help establish the growth of beneficial bacteria in the gut.
You can either take a teaspoon of Organic, Virgin Coconut Oil just before bed each
night or get yourself some Caprylic Acid.

Caprylic Acid supports the good guys to re-establish themselves in the gut and has
been proven to be very effective at fighting off Candida overgrowth.

You can get a good quality source from Amazon here or iHerb (international
shippping) here.

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 Week by Week Plan
Week 1
Get your food choices ready! Make broths, fermented foods and soups.
Cut out the sugars and foods which feed Candida. Get all the herbs you need
and order your Pau D’Arco Tea.

Week 2-4
Follow the diet strictly. No sugars, grains and loads of
fermented foods. Eat loads of seaweeds and proteins.
Use bone broth in soups and cook with coconut oil.

Week 4 - Kill the buggers off!

1.Take your herbs to kill off the Candida. *either a Candida formula or a
combination.
2. Combine with Probiotic and Caprylic Acid.
3. Sip on Pau D’Arco Tea throughout the day.
4. Have one teaspoon of L-Glutamine before bed in water.
5. Have a teaspoon of Organic Coconut Oil before bed.

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 What is going to Happen?
The Big Die Off Stage
You can imagine that these guys that are currently residing in our gut are
happy there. They get fed what they want, they have a warm space to grow
and they have been in there - probably for years. We are now restricting their
diet, bringing in the armed forces to fight them and beat them down and now
we are killing them with herbs! Naturally, they are not going to be happy with
that! You can expect a reaction in your body.....
It is a called the Herxheimber die off. 


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 Die Off Reactions...
You might experience a Die Off Period. This is a good sign! It means the bad
stuff is coming out, rather than staying in your body! It is also the hitchhikers
getting really cross!

Flushing out Symptoms:

• Nausea
• Headaches
• Night Sweats
• Diarrhea
• Constipation
• Sinus congestion
• Insomnia

Fungal Dudes Getting Cross!

• Cravings for sugar and wheat
• Extra Gas and bloating
• Moodiness
• Grumpiness

This is very Important! .....

Don’t Give in! DON’T STOP! These symptoms mean, the cleanse is working
and there is stuff that needs to come out of your body! 


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 How to Minimise the Die-Off Effects
Get a Rebounder!
Rebounding (jumping on a mini trampoline) stimulates the lymphatic system,
which flushes out toxins from the body. Just bounce for 5minutes per day and
it will do wonders.

Take Magnesium/ Bentonite Clay/Epsom

Salt Baths
These draws out toxins from the skin. Take a bath
with a sprinkling of all or one of them and your
muscles will thank you for it.

Dry Brushing
Dry Brushing is another great way to encourage
detoxification through the skin. Check out this article I
wrote on dry brushing and another detox method you
can do tonight.

Dry out the body!

Go for a Sauna (drying effect) or simply lie in the sun.
When lying in the sun, use Coconut Oil - not sunscreen. This allows the sun
to reach your skin and your insides. Naturally, pick times outside of peak sun
times - avoid the hours from 10am - 2pm.

Get a Lymphatic Massage

Our lymph nodes store and process our toxins for us. Getting a massage will
allow them to be moved out quicker from the body. 


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 Secret: Die-Off Reducer!

Bentonite Clay: This is an inert Volcanic Ash. When taken internally it

doesn’t get absorbed by the body but acts like a mop in the bowels. It sweeps
up toxins, mercury and other chemical toxins. If you combine it with Psyllium
Husks it creates a potent cleanser of the gut. (lets call that a broom!) It is
important to take Bentonite Clay in a liquid form to get the benefits. You can
get it through this link. - it is really cheap too!

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 Step 4:Maintaining the Perfect Home
Step 1 - Keep it up
By following the practices within this book, you have discovered. You know
what your bowels like and don’t like so much. You know how to get the bad
guys out too! It all comes down to keeping and maintaining a balance within
your diet. Keep up the fermented foods, cutting out the sugary, carb rich
foods and increase your fruit and veg intake.
Gluten found in some grains can be a massive contributor to your struggles
with digestion. Many people experience immediate relief from digestive
issues by permanently eliminating gluten from their diet.

Step 2 - Heal the Gut Further

You can incorporate Rapeseed Oil and L-
Glutamine to help heal the gut lining. It can
easily become damaged through gluten and
medications. Eating foods which naturally
produce a mucous type layer, such as Chia
Seeds really help create extra mucilage to help
heal the gut. *You can find the recipe, pictured
in my Eat Endo Happy Recipe Book.

Step 3 - Consider Fasting

Fasting provides a break for your digestive
system. It stops the need for your body to digest
food! It also gives your good bacteria a chance
to build and grow. Fasting is traditional in many cultures and is incredibly
healing and cleansing on the body.

Step 4 - Get a Colonic

Colonics essentially work by “flushing” the digestive tract with water. They are
amazing at getting out some old debris that might exist within the gut. Having
done one personally, I can really vouch for the benefits. Here is a great video
on my experience.

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 Goals within each Day
1. The 80% Veggie Principle
Aim to make each meal, 80% vegetables. That means that each meal
becomes all about green vegetables, which are not only alkalising but also
incredibly detoxifying.

2. Have at least one fermented food or probiotic with or before each meal.
Probiotics are better taken 20 minutes before a meal, so they have time to
get to where they need to be. Fermented drinks and foods can be taken
together with meals.

3. Sip on a diluted Apple Cider Vinegar Mixture throughout the day and
especially during meal times. Simply add about one teaspoon of Apple Cider
Vinegar to a glass of water and sip this. You can add lemon for a nicer flavor.
This not only helps with improving stomach digestion but also alleviates sugar
and appetite cravings.

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 Get some real Fibre
We have certainly been marketed to, when it comes to fibre. Thing is, there is
a difference between fibre and fibre. I prefer to think of fibre as roughage.
That way, you get a real picture of what fibre should look like and do!

Insoluble Fibre
This is the stuff that doesn’t actually
break down in the body. This is the
REAL SWEEPER of the bowels!
Think of things that are fibrous within
nature and you have the perfect fibre.
Kale, dark greens, corn, bok choy
and raw carrots. Stuff that is really
chewy!

The Goopy Stuff!

Then there is a different kind of fibre. This is
the kind of fibre that becomes soluble in the
gut. Most of them are unfortunately too heavy
and dense to really benefit us - bread is a
prime example. Chia Seeds are much better
option. These seeds become mucousy in the
gut and this is a perfect way to lubricate and
also provide a nice home for our good
bacteria. Aloe Vera is another alternative.


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 Final Words
The Answers Lie in the Gut!
If you have ever heard the saying: “All disease start in the gut”, you can
appreciate the importance of getting it working properly.

This book has predominantly focused on getting rid of “hitchhikers”. I

personally believe that the combination of getting rid of these guys and
adding in the good guys, will solve 80% of digestive troubles you will....

The statistics on Candida (Fungal overgrowths) are expected to be 70% of

us. We want these guys under control and to stop them from getting all our
valuable nutrients!

** Candida is only one aspect of gut healing, healthy digestion and properly
detoxifying the body. To find out more, sign up to the Endo Wellness Retreat
to get the full picture.

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