VTL Living | Certified Nutrition, Health and Wellness Coach

7 days to:

HEalth
Optimal Gut
VTL LIVING - 7 DAYS TO OPTIMAL GUT HEALTH

Your Map to Wellness

HI THERE - PAGE 1
INTRO TO GUT HEALTH - PACE 2
PILLARS TO GUT HEALTH - PAGE 3
DIGESTION
ELIMINATION
MICROFLORA
GUT INTEGRITY
FASTING
FOUNDATIONS TO WELLNESS - PAGE 4 - 5
GUT-BRAIN CONNECTION - PAGE 6
SUPPLEMENTATION - PAGE 7
MEAL PLAN - PAGE 8 - 9
7-DAY ACTIVITY PLANNER - PAGE 10
SUMMARY - PAGE 11
 LIVE A VITAL LIFE

VTL Living was born out of a

My Story belief that true wellness is

acheived through a holistic
approach to life. A return to
the fundemental priciples of
wellbeing and a deeper
HEY THERE connection to self.

Hi, I'm Lauren, a Certified Nutrition and

Health Coach, ocean lover and voracious
podcast consumer! My journey to wellness
started well before I got my qualifications.
I’ve had to manage anxiety, anaemia, bouts
of fatigue and general overwhelm which
seem to be all too common these days. I've
seen loved ones struggle with their own
health issues and have the medical system
try its best but fail.

Don’t get me wrong, conventional medicine

has its place providing critical care however
I believe we can do more to prevent chronic
disease and reduce the burden on the
medical system.

As a corporate professional I’ve learnt just

how important health, wellbeing and
balance are in sustaining your vitality so you
can function at your best.
I'm fascinated by the latest in the gut and
mitochondrial function and how it protect us
from illnesses like depression, cancer and
autoimmune diseases and supports
longevity. 7 Days to Optimal Gut Health
was created to share the latest research and
practical tools to empower you to take
control of your wellbeing, and reclaim your
vitality.

If you're tired of being tired, anxious, sick,

unmotivated, struggling with illness or just
looking to be your best self - this is for you!

Join me on the journey to living a Vital Life.

1
 Intro to Gut Health
VTL LIVING - 7 DAYS TO OPTIMAL GUT HEALTH

VITALITY IS YOUR BIRTHRIGHT; WE JUST NEED TO FEEL EMPOWERED TO

TAKE OWNERSHIP OF OUR HEALTH. TO HELP YOU EMBARK ON THAT
JOURNEY, I'VE HANDPICKED SOME OF THE LATEST RESEARCH. TO GUIDE
YOU TOWARDS HEALTHIER HABITS, AN OPTIMISED DIGESTIVE SYSTEM,
HORMONAL BALANCE, AND VITALITY.

The gut, hailed as the "second brain," has a profound influence over our
wellbeing. With trillions of microorganisms that make up the gut microbiome,
it's crucial to nurture this ecosystem for optimal health. This program aims to
achieve just that —cultivating a diverse and resilient gut microbiome.
While nurturing long-term gut health takes time, this 7-day program serves as a
starting point. By integrating these practices into your life, you'll be laying the
foundations for better gut health and vitality.

So whats in it for you? Well here are 5 compelling benefits of supportig your
gut health.

Happy Hormones: Ever thought Fully charged and ready to go:

about the positive impact of Experience sustained energy levels
supporting your hormonal balance and a new sense of vitality by
through your diet? By prioritising nourishing your energy producing
gut-friendly foods and diet powerhouse - the gut, with
patterns, you're not just improving wholesome foods,
your digestive health, but also Optimal Mental Health: Your gut and
promoting hormonal health. brain are in constant communication,
Reduce the PMS with fewer shaping your mental well-being.
hormonal fluctuations, increased Studies underscore the profound
energy levels, and a greater sense impact of this gut-brain connection.
of well-being as you nourish your Prioritising your gut leads to an
body from the inside out. improved mood, cognitive function,
Smooth Operator: Whole, nutrient- and stress resilience. Imagine feeling
rich foods, improve digestive more balanced and resilient, Ready
function and reduced inflammation. to take on the world.
Incorporating fiber-rich fruits, Longevity & Wellness:. By embracing
vegetables, and gut-friendly gut-friendly dietary and healthy habits
ingredients can lead to a happier you're investing in your long-term
gut, making digestion smoother wellness. reducing the risk of chronic
and more comfortable witho9ut the diseases and setting you up for a
regular bloating. vibrant, fulfilling life ahead.
2
 EAT BETTER TO FEEL BETTER

Small, consistent changes lead to big

results. Swap out ingredients

Pillars to Gut gradually. Have coffee and teas

without sugar, stop using vegetable

Health oils, and add fiberto your favourite

meals.
Small things often lead to healthier
DIGESTION outcomes over time.
The gastrointestinal (GI) tract works hard to
digest and absorb the foods you eat. With
digestive enzymes in the stomach and GI
movement, aiming to breaking down food
particles for absorption. When digestion and
absorption aren't functioning well, it can lead
to low energy, a sluggish metabolism, mental
fog, fatigue, and an increased susceptibility to
chronic illnesses.
ELIMINATION
Out with the bad in with the good.
Elimination is just as important as digestion.
This involves removing the unusable food
and eliminating toxic waste from
biochemical reactions In our cells. Fiber-rich
foods and supplements in addition to regular
exercise can aid in better elimination and
detoxification.

MICROFLORA BALANCE
Our microflora consists of over 500 different
strains of beneficial yeast, bacteria and
microorganisms that grow in the intestines.
That helps maintain healthy digestion and
absorption in the GI tract. These organisms
help regulate immune function and blood
sugar levels, assist in vitamin production and
manufacture essential nutrients. Having
variety in your diet supports a healthy
microbiome balance to prevent illnesses.

GUT INTEGRITY
A critical function of the lining of the gut is to
allow nutrients into the body and excluding all
the harmful substances that pass through our
gut. If this selective barrier isn’t maintained,
the intestinal barrier becomes permeable to
harmful substances that trigger immune-
related responses, typically linked to
disorders as Chron's, Celiac disease, eczema
and food allergies.
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 Foundations to
wellness
VTL LIVING - 7 DAYS TO OPTIMAL GUT HEALTH

1 A varied diet packed with fruits, veggies, whole grains,

and legumes delivers vital nutrients, antioxidants, and
phytochemicals, all boosting mitochondrial function and
Embracing cellular health. Each food group brings its own mix of
Dietary micronutrients and bioactive compounds, acting as
Diversity superheroes shielding cells from oxidative stress, firing up
energy production, and fortifying cellular resilience. And
let's not forget the golden rule: go fresh and local
whenever you can, steering clear of processed foods
even though they can be tempting.

2 Dietary fiber is the unsung hero of gut health, keeping

things moving, boosting microbial diversity, and dialing
down inflammation. Certain fiber types double as
Fiber-Rich prebiotics, serving up a feast for those gut bacteria,
fueling their growth and vitality. And here's the kicker: as
Foods &
these little critters chow down, they churn out short-chain
Prebiotics fatty acids, the VIPs of cell function and metabolism,
ultimately contributing to optimal cellular health.

3 Probiotics, the superheroes of gut health found in natural

yogurt, kefir, and fermented veggies, work their magic by
fine-tuning the gut microbiota. This means less leaky gut
Probiotics and a boost to your immune system. And here's the
kicker: a balanced gut microbiome is the key to top-notch
mitochondrial function and cellular health. But beware of
sneaky sugary yogurt imposters by reading those labels!

4 While alcohol may not be directly wiping out your

gut bacteria, research indicates it can still throw off
the delicate balance of your gut microbiota. This
Minimise imbalance can result in the release of toxins and
heightened permeability of your gut wall,
Alcohol
potentially leading to a host of health issues and an
unhappy tummy.
4
 Foundations to
Wellness
VTL LIVING - 7 DAYS TO OPTIMAL GUT HEALTH

Drinking water during or after a meal helps your body

5 break down, process food and absorb nutrients. Water is

vital for good health. Adequate hydration while aiding
digestion, absorption and detoxification. Not all modern
water is created equal but this is a topic for another time.
Hydration For now, aim for as much water or herbal teas throughout
the day as you can.

Fasting or Intermittent fasting induces metabolic

6 adaptations that can support cell health and function, and

increase stress resistance. Additionally, fasting promotes
autophagy, a cellular process that clears out damaged
mitochondria and promotes rejuvenation and vitality.
Fasting
Fasting at least once a week by skipping a single meal
and build up your metabolic flexibility to beat the hangry
status we’re so used to.

7
Exercise is one of the most powerful ways you can boost
your microbiome and improve your wellbeing.
Exercise improves gut motility or movement, and
circulation throughout your body, including to your gut.
Exercise Movement helps tone your stomach muscles including
your digestive tract, improves your metabolism and
supports better sleep. Like food movemtn really is
medicine!

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Get your snooze game strong! Research suggests that
skimping on sleep can throw off your gut microbes. Not
catching enough Zzzs can also ramp up inflammation and
stress hormones in your bod. Plus, the gut-brain
Sleep & connection means that the same bad habits that mess
Stress with your sleep can also disrupt your gut health. So, kick
stress to the curb with some physical activity or
Reduction
mindfulness practices—it'll do wonders for your gut
health and overall wellbeing.
5
 Gut Brain Axis

VTL LIVING -7 DAYS TO OPTIMAL GUT HEALTH

HEAL YOUR GUT HEAL YOUR The vegus nerve is one of the twelve
BRAIN cranial nerves originating in your head
A thriving gut biome and healthy lifestyle traveling down through your body,
can work wonders for brain health, aiding branching out along the way. And then
in the battle against mental health there's the gut microbiome. These gut
challenges such as depression, anxiety, microbes are like little chatterboxes,
brain fog, and mood disorders. communicating with our bodies by
producing chemical neurotransmitters
TRUST YOUR GUT that convey messages between the gut
and brain. They also release other
The gut-brain connection is a complex,
chemicals that can impact your brain via
bidirectional link that evolved over
your bloodstream. Your brain and gut, in
millennia to support survival. It involves
turn, can influence your gut microbiome
key players like your enteric nervous
by changing its environment. Many
system, known as the 'second brain.' This
people with functional gastrointestinal
neural network of over 500 million gut
disorders also experience mental health
neurons controls digestive functions.
issues, underscoring the link between a
Acting as the main conduit between the
healthy gut and a healthy brain.
gut and brain, the vagus nerve plays a
pivotal role in this connection.

6
 Supplements to
Support Gut Health
SUPPLEMENTS CAN BE A FANTASTIC ADDITION TO SUPPORT A BALANCED DIET AND
BOOST YOUR GUT HEALTH. WHILE WE RECOMMEND CONSULTING WITH A
HEALTHCARE PROFESSIONAL FOR PERSONALISED ADVICE, THE FOLLOWING
SUPPLEMENTS CAN EASILY BE INCORPORATED INTO YOUR DAILY ROUTINE.

SUPPLEMENT DESCRIPTION BENEFITS

- Immune Function: Supports the proper functioning of

A fat-soluble vitamin that exists in two forms: the immune system, including the mucosal immune
preformed vitamin A (retinol) found in animal products system of the gut. - Mucosal Health: Helps maintain the
VITAMIN A
and provitamin A carotenoids (beta-carotene) found in integrity of the intestinal epithelial barrier and supports
fruits and vegetables. the production of mucin, a protective barrier over the gut
lining.

- Immune Regulation: Modulates inflammation in the gut

and supports immune tolerance, helping prevent
Vitamin D is a fat-soluble vitamin that regulates
autoimmune reactions and inflammatory bowel diseases
calcium and phosphorus absorption, essential for
(IBD).
VITAMIN D bone health. It is primarily produced in the skin when
- Intestinal Barrier Integrity: Supports the expression of
exposure to sunlight but can also be come from
tight junction proteins, which seal gaps between
dietary sources and supplements.
intestinal cells and prevent the entry of harmful
substances into the bloodstream.

- Immune Function: Supports the development and

Zinc is an essential trace mineral that plays a critical function of immune cells, helping prevent infections and
role in numerous physiological processes, including promote immune balance in the gut.
ZINC immune function, protein synthesis, wound healing, - Intestinal Barrier Function: Involved in the synthesis of
and DNA synthesis. It is found in various foods, mucin, tight junction proteins, and antimicrobial
including meat, seafood, nuts, seeds, and legumes. peptides, which protect the gut lining from damage and
infection.

- Gut Barrier Integrity: Supports the repair and

L-Glutamine is an amino acid that plays a crucial role
regeneration of intestinal epithelial cells, helping
in maintaining the integrity of the intestinal lining and
improve gut barrier function and alleviate symptoms of
supporting your immune function. It supports the
L-GLUTAMINE leaky gut syndrome.
repair and regeneration of gut epithelial cells, which
- Digestive Support: Provides fuel for enterocytes
can help alleviate symptoms of leaky gut syndrome
(intestinal cells), promoting gut mucosal health and
and improve gut barrier function.
integrity.

Fulvic and Humic Acid are natural ways to promote good

gut health and vitality. It goes beyond probiotic
Fulvic and humic acids are organic compounds formed supplementation, by supporting the integrity of the gut
over centuries through the natural decomposition of lining and strengthening its tight junctions.
FULVIC / HUMIC
organic matter and come in liquid concentrate or - whilst replenishing microbiota, nutrients and enzymes.
ACID
powder forms. They’re rich in beneficial amino acids, - replaces lost minerals for better hydration and
nutrients, vitamins and trace minerals. supports optimal absorption of nutrients.
- It also supports detoxification by binding and
eliminating heavy metals.
5

VTL Minerlas - Fulvic Humic Acid

Psyllium comes from a shrub-like herb called Plantago Psylluim is a rich source of fibre, making it beneficial for
PSYLLUIM HUSK psyllium, which grows most predominantly in India. gut health as well as some other wellness purposes. It
The husk is the outer coating of the psyllium seed. feeds gut bacteria and supports health bowl movements.
 Meal Plan Inspo
BREAKFAST LUNCH DINNER INFO
DAY 1 DAY 1

Berries offer fiber, antioxidants, and

Quinoa, Salmon and
vitamins, while chia seeds support gut-
Fermented Veggies Salad
friendly bacteria. Spinach packs iron for
- 1 cup cooked quinoa
Gut-Healing Smoothie Baked Fish with Broccoli hormone balance, and quinoa acts as a
- 1/2 cup sauerkraut
- 1 cup mixed berries - Fresh wild caught fish fillet prebiotic, promoting healthy gut bacteria.
-1/2 smoked or fresh
- 1/2 banana - 1 cup steamed broccoli Fermented veggies support gut flora, and
salmon
- 1 cup spinach - 1 tablespoon olive oil and olive oil aids in hormone production.
- 1/4 cup chopped
- 1 tablespoon chia seeds a squeeze of fresh lemon. Salmon or wild-caught fish are rich in
cucumber
- 1 cup almond milk omega-3 fatty acids to combat gut
- 1/4 cup cherry tomatoes
inflammation, while broccoli provides fiber
- 2 tablespoons olive oil
and antioxidants. Omega-3s further support
hormone regulation.

Greek yogurt boasts probiotics for gut

Chickpea Stir-Fry with health, while berries and honey add
Probiotic Berry Yogurt Greens Turmeric-Infused Chicken antioxidants. Yogurt helps maintain a
DAY 2

- 1 cup Greek yogurt - 1 cup chickpeas (canned or with Quinoa healthy balance of gut bacteria. Chickpeas
- 1/4 cup granola cooked) - 6 oz grilled chicken provide fiber to support gut health, and
- 1/2 cup mixed berries - 1 cup mixed stir-fry - 1 cup cooked quinoa stir-fry veggies promote a diverse gut
- 1 tablespoon honey vegetables - 1/2 teaspoon turmeric microbiome. Soy sauce aids in hormone
- 2 tablespoons soy sauce - 1 tablespoon olive oil regulation, and turmeric offers anti-
- 1 tablespoon sesame oil inflammatory properties for gut health.
Quinoa, a gut-friendly grain, pairs well with
turmeric to support hormone balance.

Veggie Stir-Fry with Tofu or

Lentil Soup Haloumi
- 1 cup lentils, rinsed - 1/2 block of firm tofu or Whole grain bread is rich in fiber, while
- 1 onion, diced hamoumi, cubed avocado provides healthy fats. Avocado
Fetta and Avocado Toast
- 2 carrots, diced - 2 cups mixed vegetables also contains vitamin E, which supports
- 2 slices whole grain bread
DAY 3

- 2 celery stalks, diced (bell peppers, broccoli, hormone production. Lentils offer a
- 1 ripe avocado
- 3 cloves garlic, minced carrots, snap peas) combination of fiber and protein, along with
- 1 tablespoon lemon juice
- 4 cups vegetable broth - 2 cloves garlic, minced phytoestrogens that aid in hormonal
- Red pepper flakes
- 1 can diced tomatoes - 1 tablespoon ginger, balance. Tofu serves as a plant-based
- Salt and pepper to taste
- 1 teaspoon cumin minced protein source, complemented by fiber and
- 1 teaspoon paprika - 2 tablespoons soy sauce antioxidants from vegetables. The soy in
- Salt and pepper to taste - 1 tablespoon sesame oil - tofu contains isoflavones, further
Cooked brown rice or supporting hormone balance.
quinoa for serving

Greek Salad
- 2 cups mixed greens
- 1/4 cup cherry tomatoes, Chia seeds provide a boost of fiber and
Berry Chia Pudding
halved Baked Cod with Asparagus omega-3s, while berries offer antioxidants.
- 1/4 cup chia seeds
- 1/4 cup cucumber, sliced - fresh cod fillet The omega-3 fatty acids in chia seeds are
DAY 4

- 1 cup almond milk

- 1/4 cup red onion, thinly - 1/2 lb asparagus, trimmed crucial for hormone synthesis. Vegetables
- 1/2 teaspoon vanilla
sliced - 1 tablespoon olive oil contribute fiber and antioxidants,
extract
- 1/4 cup Kalamata olives - - 1 tablespoon lemon juice complemented by healthy fats from olive
- 1 tablespoon honey or
1/4 cup feta cheese - 2 cloves garlic, minced oil. Feta cheese brings in calcium, essential
maple syrup
- 1 tablespoon olive oil - 1 - Salt and pepper to taste for hormone regulation. Cod offers lean
- 1/2 cup mixed berries
tablespoon red wine protein and omega-3s, and asparagus adds
vinegar- Salt and pepper to fiber and vitamins. The omega-3 fatty acids
taste in cod play a key role in hormone synthesis.
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 Meal Plan Inspo
BREAKFAST LUNCH DINNER INFO

Eggs offer protein and choline, while

Lentil Curry with Brown Rice spinach provides fiber and vitamins.
Turkey and Avocado Wrap - 1 cup cooked lentils Eggs also contain choline, which
Spinach and Feta Omelette - 3 oz turkey breast slices - 1/2 cup diced tomatoes - helps regulate hormones. Turkey
- 2 eggs - 1 whole grain wrap 1/4 cup coconut mil serves up lean protein, paired with
- 1 cup spinach - 1/4 avocado, sliced - 1/2 onion, diced healthy fats from avocado. Avocado
DAY 5

- 1/4 cup feta cheese, - 1/4 cup lettuce - 2 cloves garlic, minced is rich in vitamin E, supporting
crumbled - 1/4 cup tomato, sliced - 1 tablespoon curry powder hormone production.
- 1 tablespoon olive oil - 1 tablespoon Greek yogurt - 1 tablespoon olive oil Lentils provide a double dose of
- Salt and pepper to taste (optional, as spread) - Cooked brown rice for fiber and protein, while coconut milk
- Salt and pepper to taste serving offers healthy fats and contains
phytoestrogens, which contribute to
hormonal balance.

Grilled Prawns with Broccolini Greek yogurt boasts probiotics for

Mushroom and Haloumi stack
and Brown rice. Turmeric-Infused Chicken gut health, complemented by the
- 1 cup spinach
-300 g of peeled and with Quinoa antioxidant punch of berries and
- 1/2 cup brown mushrooms
deveined prawns -300g grilled chicken honey. Yogurt helps maintain a
DAY 6

sliced,
- small bunch of brocallini - 1 cup cooked quinoa with healthy balance of gut bacteria.
- 1 tablespoon olive oil
- 2 cloves garlic, mince sauted onions and fetta Prawns provide protein and omega-
-2 eggs
- 1 tablespoon olive oil - 1/2 teaspoon turmeric 3s, while broccolini offers fiber and
-2 slices of Haloumi
- 1 tablespoon lemon juice - 1 tablespoon olive oil vitamins. Shrimp also contains
- 1 tablespoon fresh parsley, selenium, which supports thyroid
chopped health.
- Salt and pepper to taste

Intermittent fasting offers your

digestive system a much-needed
Sweet Potato and Zuccinie break, allowing the gut to reset and
Turkey Minceballs with
Hash Brown promoting a diverse gut microbiome.
Broccalini
DAY 7

Fast - 1 medium sweet potato, Plus, it may enhance insulin

- 300g trukey mice
Have lemon water or herbal shredded sensitivity, contributing to hormone
- 1 onion chopped
teas. You can have black - 1 medium zuccinie balance.
- 1/2 cup canned lentils
coffee 90 min after rising or shredded Sweet potatoes and zucchini are
- season to taste
following your water. - 1 tablespoon olive oil powerhouses of protein, fiber, and
1/2 bunch broccalini
- topped with avacado or essential nutrients. Turkey packs a
eggs punch of lean protein, while lentils
add the bonus of fiber.
9
 7 Days to Better
Gut Health

GET READY TO SET YOURSELF UP FOR SUCCESS. SET ASIDE SOME TIME EACH DAY TO
GET INTO THE GROOVE TO GET YOURNGLOWING WITH HEALTHY HABITS. EACH DAY
BUILDS ON THE LAST SO KEEP A JOURNAL TO TRACK YOUR WINS AND PROGRESS.
LET'S DIVE IN!

FOCUS SUPPORT

Preparation and Elimination

Morning: Kick off your day with a glass of warm lemon water or herbal tea to get your digestion
moving.
Plan your meals and snacks for the week and pick up any additional supplements you need.
Start jotting down your meals, moods, and digestion in your journal.
Easy Gut Health
DAY 1 Explore the Meal Plan Guide for meal ideas, and don't be afraid to get creative with your own recipes.
Yoga
Reduce stress with:
A leisurely 15-minute walk after dinner.
10-15 minutes of gut health yoga.
Limit caffeine after 2 PM and screen time after 7 PM.
Minimise exposure to blue light for better sleep.

Incorporate Fermented Foods

Consider how you’ll incorporate fermented vegetables like kimchi, sauerkraut or pickles to your
DAY 2 meals moving forwards. Adding Kefir or a serving of natural yogurts with prebiotic-rich foods. If you’re Cultures for Health
a natural in the kitchen consider making your own. Blog
Take some time to research and add these to your meal plans.

Introducing More Fiber

Consider how you’ll incorporate more fiber into your diet either through your main meals or your
DAY 3 snacks. Don’t add too much fiber all at once as this will cause bloating. Go slow and build this up over Adding more Fiber
time. Healthline
Supplements: Incorporate recommended fiber supplement, and continue other supplements.

Mindful Eating
DAY 4 All Day: Practice mindful eating by chewing food thoroughly and eating without distractions. Try to slow Mindfull.org -
down your pace while eating. Eindful Eating

Sleep Focus
Maintain a diet rich in whole foods, with lean protein sources, emphasising magnesium-rich foods
(spinach, almonds, and pumpkin seeds) to promote relaxation.
DAY 5 Avoid caffeine after 2 PM and avoid screens at least 2 hours before bed to improve sleep quality.
Alternatively wear blue blockers while watching TV or using devices. Blue Block Products
Prepare a relaxing bedtime routine, including a warm bath or shower with Epsom salts or lavender oil.
Apply one or more of the Sleep & Stress Reduction tips mentioned previously.

Exercise
Cleavland Clinic - Gut
DAY 6 Get your sweat on outside. Exposure to the elements during exercise has been shown to improve gut
Health Workout
health and general wellbeing.
5

Reflection
Take a moment to celebrate yourself. Come back to your journal. Note any changes in digestion, energy levels, and overall
DAY 7 well-being. How do you feel? What worked for you and what didn’t? Is there anything you’ll cntinue to do to build that healthy
foundation?
Ready to
START THE JOURNEY TO BETTER
HEALTH

If you made it this far you have already taken

the first steps to personal transformation,
Taking care of your mind, body, and soul will
not only transform your life but the lives of
those around you.
Here's to a healthier gut, happier hormones,
and to living your most vital life.

BACKED BY SCIENCE

Effect of Diet on the Gut Microbiota -

National Library of Medicine
Cleaveland Clinic - The Gut-Brain Connection

Vagus Nerve and Underlying Impact on the Gut

Microbiota-Brain Axis in Behavior and
Neurodegenerative Diseases
Harvard - Gut-Brain Connection

The Gut Microbiome: Unleashing the Doctor

Within

Chronic blue light-emitting diode exposure ADDED INSPIRATION

harvests gut dysbiosis related to
cholesterol dysregulation Sit back relax or better yet go
for a walk with these great
podcasts and let the experts do
the talking...
VTL PRODUCTS

VTL Minerlas - Fulvic Humic Acid

10
VTL Living | Certified Nutrition Health and Wellness Coach

@VTL.Living
VTLLiving.com.au
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