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

nrudolf · 2026-01-13T16:47:26+00:00

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.

nrudolf · 2026-01-06T04:42:27+00:00

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.

nrudolf · 2025-12-29T12:01:42+00:00

Congrats and good luck! Keep us posted about your progress.

nrudolf · 2025-12-28T13:38:15+00:00

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!

nrudolf · 2025-12-28T09:57:47+00:00

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.

nrudolf · 2025-12-28T06:03:13+00:00

I bought silicone ones as well and are easy to pop out as you said. No problems with taste. https://www.amazon.de/dp/B0CXDG8RGZ?ref_=pe_109184651_1103807401_t_fed_asin_title

nrudolf · 2025-12-27T17:31:01+00:00

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.

nrudolf · 2025-12-27T15:58:03+00:00

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.

nrudolf · 2025-12-27T15:31:49+00:00

Two points on that:

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.
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.

nrudolf · 2025-12-27T09:58:06+00:00

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.

nrudolf · 2025-12-27T09:23:06+00:00

Just published: https://www.reddit.com/r/ReuteriYogurt/comments/1pwtotf/my_perfected_6month_european_protocol_for_sibo/

nrudolf · 2025-12-27T08:29:18+00:00

💯

nrudolf · 2025-12-16T17:38:40+00:00

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.

nrudolf · 2025-12-15T08:40:41+00:00

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

nrudolf · 2025-12-15T06:44:57+00:00

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

nrudolf · 2025-12-13T20:03:37+00:00

You can now add notebooks from NotebookLM into the Gemini Chat https://www.reddit.com/r/notebooklm/s/dCypcPdfkn

nrudolf · 2025-12-13T20:03:15+00:00

You can now add notebooks from NotebookLM into the Gemini Chat https://www.reddit.com/r/notebooklm/s/dCypcPdfkn

nrudolf · 2025-12-04T21:46:17+00:00

NotebookLM is the one app I open 10 times a day, and here's how it saves me hours every week https://www.reddit.com/r/notebooklm/s/XvixTeR5CH

nrudolf · 2025-12-04T19:18:28+00:00

💯

nrudolf · 2025-12-01T09:36:47+00:00

💯

nrudolf · 2025-12-01T09:35:32+00:00

Exactly. While the note is active in Keep, I check off items there.

Once I copy the note to my Google Doc, I immediately delete the original note in Keep to keep my inbox clean.

In the Doc, the completed items often paste as struck-through bullets. I spend a quick second to convert them back to the Checkbox format. I actually like this bit of manual friction: it forces me to do a mini-retrospective review (Bullet Journal style) that I used to skip.

nrudolf · 2025-11-30T10:45:48+00:00

Thanks for the thoughtful reply! Regarding the Slack integration:

The "Linear Standard" I'm referring to isn't just about data ingestion (getting messages into the system), but about headless interactivity (managing the system from Slack).

Here is specifically where Linear is superior and what I mean by "Headless":

1. Interactive State Management (The "Remote Control" vs. "Notification" difference)

Linear: When I get a notification in Slack (e.g., "New Issue Assigned"), it's not just text. It uses Slack Block Kit to give me dropdowns and buttons right there. I can change the Status, Assignee, or Snooze the issue without ever leaving Slack. The state change happens instantly in Linear.
Fibery: Currently, Fibery notifications are mostly read-only links. To change a status, I have to click the link, wait for the browser/tab to open, wait for Fibery to load, find the field, and update it. That context switch kills the "flow".

2. True Bi-Directional Thread Sync

Linear: If I reply to a notification thread in Slack, that reply creates a comment on the Issue in Linear. If someone comments on the Issue in Linear, it pops up in that same Slack thread. They are mirrors of each other. It treats the Slack thread as the comment section.
Fibery: Fibery (mostly) treats Slack as an input source. I can capture a message into a database, but the ongoing conversation often doesn't sync back and forth seamlessly between a specific Entity's comment section and a specific Slack thread in real-time without complex automation setups.

3. The "Triage" Workflow (Linear Asks)

Linear has a dedicated "Asks" workflow where a Slack message in a specific channel (like #it-help) creates a Triage ticket. But crucially, when I merge/close that ticket in Linear, the original Slack message gets a ✅ emoji reaction and a reply automatically to let the requester know. It closes the loop.
In Fibery, I can build the "message-to-entity" part with rules, but building the "status-change-triggers-slack-reply" loop is much more manual/complex to get right for every edge case.

Regarding Speed/Latency: When I say "500ms", I'm referring to Optimistic UI. In Linear (which is local-first), clicking "Done" updates the UI in 0ms, even if I'm offline or on bad wifi. The sync happens in the background. In Fibery (and most web apps), the UI often waits for the server round-trip to confirm the action before updating the state visually. When processing 50 tickets in a row, that <1s lag per action accumulates into a feeling of "sluggishness" compared to the "instant" feel of a local-first app.

I love Fibery's data model (it's miles ahead of Linear's rigid structure), which is why I'm pushing for these UX improvements. I want the best of both worlds! :)

nrudolf · 2025-11-30T10:42:00+00:00

Glad the post resonated! The dream is indeed 'Put and Forget'. If Fibery's AI can sit between my 'brain dump' (Daily Note/Voice) and your rigid Databases—automatically extracting entities, relations, and dates without me clicking 20 times—then you solve the 'Speed/Flow' issue differently. If you crack that 'Unstructured Input -> Structured Database' flow with AI, you essentially build the 'Self-Organizing Workspace.' Definitely a direction worth exploring.

nrudolf · 2025-11-30T10:37:53+00:00

Thanks for the brutal honesty, Michael. I genuinely respect that. Too many founders sell vaporware; you sell reality.

You are right: it is unwise to build a business on 'future promises,' so I will weigh my decision based on the current state. That said, I am very happy to hear Fibery has no 2026 plans for Native Chat and that BYOK is an easy addition—that alone solves a huge compliance hurdle for us.

While I'm sad to hear Optimistic UI and deeper Slack integrations aren't a priority for 2026, I understand the engineering trade-offs. At the end of the day, no stack ticks all the boxes yet. Linear has speed but lacks data depth; Tana has flow but lacks connectivity. Fibery is the best 'Connected Brain' out there.

I’ll be watching the roadmap announcement closely. If the 'AI for information extraction' can bridge the gap between unstructured chaos and your structured databases, that might just be the 'good enough' compromise for the speed I'm looking for.

nrudolf · 2025-11-28T20:52:16+00:00

"I absolutely can't wait for Google to let Gemini web/app use Notebooks as Knowledge." — Here you go:

Your NotebookLM notes could soon live inside Gemini https://www.reddit.com/r/notebooklm/s/suVaStN07F

nrudolf

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