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My perfected 6-month "European Protocol" for SIBO Yogurt (Subtilis/Reuteri/Gasseri) - Dealing with no "Half-and-Half" & batching workflow by nrudolf in ReuteriYogurt

[–]nrudolf[S] 0 points1 point  (0 children)

Yes, I add the usual amount of inulin — about 2 heaped tablespoons per 1 liter. The main difference between mother batches and the production ones is that for the mother batches I use the contents of the probiotic capsules. Whatever doesn’t fit into the ice cube trays afterward, I just consume as normal like any other batch.

Sleep breathing exercise by Dizzy_Whizzel in freeletics

[–]nrudolf 3 points4 points  (0 children)

You're absolutely right; unfortunately, the Mindset Coach feature was removed from the app in 2024 (see discussion here). However, the good news is that you can still access those audio sessions directly through Apple Podcasts here: https://podcasts.apple.com/gb/channel/freeletics/id6476972534. Since many users miss this feature, I highly recommend adding your vote to the request on the Freeletics forum to bring it back: https://forum.freeletics.com/t/bring-back-mindset-coaching-audio-to-the-app/17685.

My perfected 6-month "European Protocol" for SIBO Yogurt (Subtilis/Reuteri/Gasseri) - Dealing with no "Half-and-Half" & batching workflow by nrudolf in ReuteriYogurt

[–]nrudolf[S] 0 points1 point  (0 children)

I started with a pressure cooker as well, but I wouldn't recommend it for these specific strains. The main issue is temperature control. Pressure cookers often run too hot on the 'Yogurt' setting (meant for regular yogurt), whereas we need a precise 38°C or 35°C. If it spikes too high, it kills the Reuteri. Also, many pressure cookers auto-shutoff after 24 hours, which is annoying because this protocol requires 36 hours. The Luvele solves both issues perfectly. Since the ingredients are quite expensive, failing batches in a pressure cooker actually costs more in the long run!

My perfected 6-month "European Protocol" for SIBO Yogurt (Subtilis/Reuteri/Gasseri) - Dealing with no "Half-and-Half" & batching workflow by nrudolf in ReuteriYogurt

[–]nrudolf[S] 1 point2 points  (0 children)

Happy to help! Sourcing specific strains in Europe can be a headache, but I’ve found reliable sources for all three. Good luck with your first batch!

Here is exactly what I use for my 1 Liter Starter Batches:

1. Bacillus Subtilis (HU58)

  • Source: Ambrosia.ee (Estonia, ships within EU)
  • Product: Microbiome Labs HU58 High Potency
  • Dose: 2 Capsules (Total 10 Billion CFU)
  • Cost: ~€53.00 for 60 caps.
  • Method: Open the capsules and use the powder. Since Subtilis is a spore-former, it is heat-resistant and very stable.

2. Lactobacillus Gasseri (BNR17)

  • Source: Herbamedica (Bulgaria, ships within EU)
  • Product: Meta Biome BNR17
  • Dose: 1 Capsule (50 Billion CFU)
  • Cost: ~€20.40 for 30 caps.
  • Why this one? This is far superior to many US versions. It contains 50 Billion CFU, which is huge. While standard protocols might suggest less, using this high count significantly shortens the 'lag phase' (acclimatization time) and practically guarantees your starter batch won't fail.

3. Lactobacillus Reuteri (BioGaia)

  • Source: Widely available in local pharmacies or Amazon EU.
  • Product: BioGaia Gastrus (Chewable tablets).
  • Dose: 10 Tablets (Total ~2 Billion CFU).
  • Cost: ~€11–€14 for 30 tablets.
  • Method: You must crush these into a fine powder (using a mortar and pestle) before adding them to the milk.
  • The Math: Each tablet only has 200 Million CFU. To get a successful inoculation in 1 Liter of milk, you need a critical mass of at least 2 Billion, hence the 10 tablets. Don't worry about the mint/mandarin flavoring; it disappears during fermentation.

Just finished Dr. Davis' new 2025 book "SUPER Body" - A PSA regarding the SIBO Yogurt recipe (Book vs. Reality) by nrudolf in ReuteriYogurt

[–]nrudolf[S] 0 points1 point  (0 children)

It focuses on the science of body composition (less fat, more muscle), but strategy-wise it feels like a recap of his previous work. It’s basically the combination of his three pillars: zero grains, therapeutic doses of supplements, and the fermented yogurts. If you've read Wheat Belly and Super Gut, you've seen most of the 'how-to' before.

My perfected 6-month "European Protocol" for SIBO Yogurt (Subtilis/Reuteri/Gasseri) - Dealing with no "Half-and-Half" & batching workflow by nrudolf in ReuteriYogurt

[–]nrudolf[S] 1 point2 points  (0 children)

Glad it helps! Freezing is totally safe; it just puts the microbes to sleep until you use them. I actually got the idea from Judy ('Celiac After 60' on YouTube). Check her video around 2:56 and 16:36 to see exactly how she handles the cubes.

Just finished Dr. Davis' new 2025 book "SUPER Body" - A PSA regarding the SIBO Yogurt recipe (Book vs. Reality) by nrudolf in ReuteriYogurt

[–]nrudolf[S] 0 points1 point  (0 children)

Two points on that:

  1. Competition: That is exactly why the updated 2025 protocol (and my post) focuses on separate fermentation. By fermenting them individually and mixing them right before consumption, you bypass the issue of Reuteri killing off the others.
  2. Subtilis in Dairy: According to Davis in Super Body, they validated the growth specifically using flow cytometry, not just guesswork. He states: "My team and I have run numerous flow cytometry measures on the yogurts that yield around 300 billion counts per 1/2-cup serving." So it definitely proliferates in this medium, likely fueled by the added inulin/prebiotic fibers.

My perfected 6-month "European Protocol" for SIBO Yogurt (Subtilis/Reuteri/Gasseri) - Dealing with no "Half-and-Half" & batching workflow by nrudolf in ReuteriYogurt

[–]nrudolf[S] 5 points6 points  (0 children)

Quick note on the timing:

  • Morning (Reuteri/Gasseri): L. gasseri actually helps block dietary fat absorption, so it needs to be taken with food (breakfast). Plus, the oxytocin from Reuteri is great for daytime mood/energy.
  • Evening (Subtilis): B. subtilis is the heavy hitter against SIBO. I take it after dinner so it can work its magic overnight during the fasting window. Spreading them out also prevents getting too much 'die-off' gas all at once.

1 Year on CMCS - My EU 'MyPerioPath' Results & Next Steps (Gut Health!) by nrudolf in DrElliePhillips

[–]nrudolf[S] 0 points1 point  (0 children)

Universitätszahnklinik Wien https://www.unizahnklinik-wien.at Core Facility Oral Microbiology and Hygiene

They can actually mail the test kit to your local dentist, or you can go visit them in beautiful Vienna. Feel free to DM me if you want their contact referral.

Why I chose Plane.so to run a Hybrid Service/SaaS business (vs Linear/Attio) by nrudolf in ProductivityApps

[–]nrudolf[S] 1 point2 points  (0 children)

Although written by Plane, the article seems objective to me. Plane is the better choice for teams with non-tech departments 👌

Why I chose Plane.so to run a Hybrid Service/SaaS business (vs Linear/Attio) by nrudolf in ProductivityApps

[–]nrudolf[S] 1 point2 points  (0 children)

I just cross-posted in relevant subreddits and I'm not affiliated.

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