Lactobacillus reuteri and Lactobacillus gasseri ### Homemade "SIBO Yogurt" and Fermentation Methods **Symbolic focus: Restoration through living culture** --- ### Overview “SIBO yogurt” is not a typical yogurt—it’s a high-potency, home-fermented probiotic designed to restore the gut microbiome, particularly by addressing Small Intestinal Bacterial Overgrowth (SIBO). Created using specific _human-native_ bacterial strains like _Lactobacillus reuteri_ and _Lactobacillus gasseri_, it delivers microbial populations orders of magnitude higher than commercial products. This process symbolizes a shift from passive consumption of health advice to active cultivation of internal ecology. --- ### Purpose - **Target SIBO**: Recolonize the small intestine with protective, competitive microbes. - **Restore Keystone Species**: L. reuteri and L. gasseri help secrete antimicrobial peptides (bacteriocins), modulate hormones (e.g., oxytocin), and regulate fat distribution, immunity, and skin health. - **Bypass Industrial Limitations**: Most store-bought yogurts contain non-human or low-viability microbes, and low counts (~10 billion CFUs vs. ~300 billion in this method). --- ### Ingredients and Tools **Microbes**: - _Lactobacillus reuteri_ (e.g., MyRoRyt from OxiCeutics or capsules sourced from specific supplement brands) - _Lactobacillus gasseri_ (optional: _Bacillus coagulans_ or _Bacillus subtilis_ for wider benefits) **Substrate**: - Organic half-and-half (half whole milk, half cream). Avoid skim or fat-free milk. **Prebiotic Fuel**: - Inulin powder (feeds the bacteria during fermentation) **Tools**: - Glass or ceramic fermentation vessel (non-metal) - Yogurt maker or temperature-controlled incubator - Thermometer (target temp: 100°F / 37°C) - Clean spoon, cover, and sterile environment --- ### Step-by-Step Fermentation Method 1. **Preparation** - Empty 1 capsule (10–20 billion CFU) of your desired microbe into a clean bowl. - Add 1 tablespoon of inulin powder. - Add a few tablespoons of half-and-half and mix thoroughly to create a slurry. 2. **Fill & Stir** - Pour in the rest of the half-and-half (up to 1 quart / 1 liter), stirring gently to ensure even distribution. 3. **Fermentation** - Cover the bowl with a lid or breathable cloth. - Incubate at 100°F (37°C) for 36 hours. Use a yogurt maker, Instant Pot, or water bath to maintain constant temperature. - Avoid air flow from AC or vents to prevent contamination with airborne fungi or bacteria. 4. **Completion** - After 36 hours, the result should be thick, tangy, and resemble yogurt. - Refrigerate to halt fermentation. Lasts ~1 week. 5. **Optional Enhancement** - Make single-strain ferments first to reduce inter-strain competition. - You can mix different ferments later or consume them on alternating days. --- ### Symbolic Framing This practice represents more than dietary supplementation: - **Rewilding the body**: Reintroducing ancestral biological intelligence lost to modern life. - **Participatory health**: You become the cultivator of your internal landscape, rather than outsourcing vitality to pills or procedures. - **Temporal discipline**: Waiting 36 hours for microbial proliferation teaches alignment with natural cycles of growth, patience, and nourishment. --- ### Notes and Cautions - **Lead toxicity warning**: Avoid prolonged boiling of bones in vinegar (e.g., for bone broth); it may leach heavy metals. Limit to 4 hours with no vinegar. - **Sterility matters**: Use clean utensils, cover well, and avoid contamination (don’t sneeze into your ferment). - **Not commercial yogurt**: This is not meant to taste like sweetened store yogurt—it’s a therapeutic ferment. --- ### Typical Dosage - **Initial phase**: Half cup daily for 4 weeks to re-establish keystone species and push back SIBO. - **Maintenance**: 2–3 times per week indefinitely for microbiome balance and long-term benefits. --- ### Observable Benefits - Reduced bloating and digestive symptoms - Improved skin (e.g. reduced rosacea, smoother texture) - Better sleep and vivid dreams - Fat redistribution (less visceral fat, improved muscle tone) - Hormonal boosts (testosterone in men, oxytocin and vaginal health in women) --- Let me know if you'd like a printable `.md` file for Obsidian or a simplified visual protocol diagram.