TABLE OF CONTENTS

INTRODUCTION...........................................................................1
WHAT IS DIGESTION?.................................................................3
CREATING POTHOLES ON YOUR HIGHWAY........................5
CREATING 5-STAR DIGESTION.................................................8
THE FLORA POWER PROTOCOL..............................................9
BUILDING YOUR FLORA..........................................................10
FIVE STAR SALADS.....................................................11
LOW FAT (OMEGA BALANCE).................................15
OPTIMAL COMBINATIONS......................................20
REHYDRATE EARLY....................................................28
AVOID TOXINS............................................................30
ENHANCE THE POWER OF YOUR FLORA...........................36
PEACEFUL MIND........................................................37
OPTIMIZE SLEEP........................................................39
WINDOW OF EATING................................................42
EXERCISE DAILY.........................................................45
REWILD........................................................................48
PUTTING THE PROTOCOL INTO PRACTICE........................57
RECIPES.......................................................................................60
DRESSINGS.................................................................60
5-STAR SALADS..........................................................63
SMOOTHIES AND SMOOTHIE BOWLS.................69
BONUS RECIPES........................................................73

 INTRODUCTION
When it comes to our health, the importance of
digestion cannot be overstated. As the ancient Greek
physician, Hippocrates, once said, “All disease begins in
the gut.” Over 2,000 years later, that message has never
been more pertinent.

Good digestion is one of those things that everyone

takes for granted, until it is lost. It has become like a
national past time to overwork and abuse our intestinal
tract with all kinds of crazy concoctions. Because of this
and other factors that we will discuss, hundreds of
millions of people suffer from ongoing digestive issues -
including many new raw vegans.

Digestion is meant to be an automatic bodily process

that we need not think about. However when the
digestive tract becomes compromised, the
consequences are impossible to ignore.

Damage to the intestinal tract can have physical,

psychological, and social ramifications that make
everyday, routine activities difficult. The good news is
that we can fix it!

Many people underestimate the power that they have

over many of the factors that influence their gut health
and digestion. In this book you will learn to take control
of these factors and design your life in a way that
supports optimal gut health and smooth digestion.
1
5-Star Digestion is a comprehensive approach to gut
health that incorporates dietary, lifestyle, and
environmental factors known to support a healthy
digestive tract.

The FLORA POWER Protocol highlights ten essential

principles of gut health, organized into an innovative plan
of action that works synergistically to encourage the
growth of beneficial gut flora while optimizing their
powerful benefits.

The FLORA POWER Protocol will teach you how to design

and combine a 5-star diet with a 5-star lifestyle to give
you 5-star digestion!

Let’s get started!

2
 WHAT IS DIGESTION?

Digestion is simply how the body breaks down the food

we eat into components that can be utilized and
eliminated.

This process begins in the mouth with chewing and then

continues by enzymatic action as it moves through the
digestive tract.

Think of your digestive tract as a 30-foot long, one-lane

highway for the food you eat to travel along as your body
processes it. As food travels down your digestive highway
like little automobiles, your body initiates a 4-phase
digestive process: reduction, absorption, utilization,
and elimination.

Let's briefly discuss each phase:

Reduction: The process of breaking down the food we

eat into its smallest components. Chewing is the
mechanical stage of the reduction process and then
enzymes and digestive juices are the chemical stages.
During this phase of digestion, starches are broken down
into simple sugars, fats into fatty acids, and proteins into
amino acids.

3
Absorption: The process of transporting the food
components (nutrients) through the intestinal wall and
into the blood steam. Sort of like exiting the digestive
highway and merging onto the vascular highway. In a
healthy digestive tract, only the smallest components
(simple sugars, fatty acids, and amino acids) are
absorbed into the body.

Utilization: The process of using the nutrients that have

been absorbed. Once the nutrients are on the vascular
highway, they make a stop at the liver for inspection and
are then directed to wherever in the body they are
needed. Imagine each cell in the body having a parking
garage where the nutrients must park in order to be
utilized by the cell.

Elimination: The process of removing the waste

products from each cell and from the body as a whole.
During the first three steps (reduction, absorption, and
utilization) there are bi-products that get released, like
exhaust from a car. These bi-products (gas, acids, cellular
waste, etc) must be removed from the body or they will
accumulate in and around the cells, causing harm to
those cells.

It is vital that we eat and live in a way that supports all

four phases of the digestive process.

4
 CREATING POTHOLES ON
YOUR HIGHWAY

The diets and lifestyles of most people today cause

damage to their body’s internal highways. This damage
makes it harder on the body to effectively complete the
4-phases of the digestive process.

Imagine driving down a highway that is full of potholes.

Not only would that be an uncomfortable ride, but your
car might not even make it to the destination without
breaking down or blowing a tire.

These potholes represent the toxins, inflammation, and

damaged tissue that can make the 4-phases of digestion
difficult to complete.

When potholes form in the digestive highway, some may

lead to gas and bloating, others could lead to
constipation, and others might cause leaky gut and allow
unwanted material to be absorbed into the body.

The good news is that we have a lot of control over the

“road conditions” in our gut. The diet and lifestyle
choices that we make on a daily basis will largely
determine if we have a smooth or bumpy ride.

On the following page is a list of risk factors that may

contribute to poor digestion.

5
 1. Eating while under stress
2. Eating too quickly
3. Poor food combining
4. Eating when not truly hungry
5. Drinking with meals
6. Over-eating
7. Sedentary lifestyle
8. Dehydration
9. Lack of raw food in the diet
10. Low fiber diets
11. High fat diets
12. Late night snacking
13. Pharmaceutical drug use
14. Pesticide exposure
15. High toxic load
16. Caffeine consumption
17. Animal-based food consumption
18. Processed food consumption
19. Removal of organs
20. Over sanitation
21. Lack of sleep

Think of it this way: with each risk factor that a person

accrues, a new pothole could potentially form on their
digestive highway, and the longer it’s there, the bigger
the pothole gets. Having a digestive highway covered in
potholes will make it much more difficult for the body to
efficiently move the “vehicles” along the tract to complete
the 4 phases of digestion.

6
Someone might be able to swerve around one or two
small potholes without a problem but when the road is
full of them, it is going to be a bumpy ride. Meaning, if
someone occasionally has one or two of the above risk
factors, they might get by without any noticeable
indigestion, but if they have several of these risk factors
and do not make any changes, they are likely to end up
with health problems associated with dysfunctional gut
health.

7
 CREATING 5-STAR DIGESTION

Just like a newly paved road, our digestive process

should be a smooth, quiet, and pleasurable experience.
You should hardly even realize that it’s taking place.

This is what I call 5-Star Digestion - and to achieve this

it takes a combination of 5-star diet and 5-star lifestyle
principles.

The FLORA POWER Protocol lays out five dietary

principles that will help you to increase the population of
healthy gut flora and five lifestyle principles to enhance
the power of your flora’s beneficial properties.

By correcting your risk factors for poor digestion and

implementing the FLORA POWER Protocol, you can
virtually resurface your digestive highway and experience
your best digestion and overall health.

8
 THE FLORA POWER PROTOCOL
The problem with most gut health protocols is that they
only address dietary factors, which misses a big piece of
the digestive puzzle.

Without addressing a person’s lifestyle and environment,

the good gut flora that they do build with a healthy diet
can only do so much. It’s like camping with a mosquito
net around your tent but leaving the door wide open.

This is the type of situation many people are dealing with

these days. They take expensive probiotics and fiber
supplements in an attempt to achieve good gut health,
while each night before dinner they are popping
antacids and washing them down with chlorinated tap
water.

People need to understand the full picture of what it

takes to create excellent gut health and seamless
digestion. Then they need a way to put what they’ve
learned into action.

So with that, let me introduce you to the FLORA POWER

Protocol!

9
 BUILDING YOUR FLORA

Gut flora: The collection of microorganisms that

populate the gastrointestinal tract.

In the context of your digestive highway, think of the

beneficial gut flora as your highway construction
workers. These little guys are working day-in and day-out
filling in potholes, repainting the road lines, helping to
manage the speed and flow of traffic, and so much more.
So, if smooth digestion is the goal, then we need to build
strong, healthy populations of beneficial flora in our
intestines. To do this, we must practice dietary habits
that promote the growth of these beneficial flora.

Below are the foundational dietary FLORA principles that

do just that:

F: Five-star salads
L: Low fat diet (omega balanced)
O: Optimal combinations
R: Rehydrate early
A: Avoid toxins

10
 5-STAR SALADS

The 5-star salad is a concept that I designed in hopes of

teaching people how to make a satisfying salad that
qualifies as a meal. Leafy greens are powerful flora
builders, in part, because they are high in fiber, low in fat,
and super nutrient dense!

The problem is that very few people are eating enough

leafy greens. If you are one of those people, take notes -
because I’m going to give you the blueprint to creating
amazing five-star salads that you will love.

Here is what you will need for your salad:

1. Include at least one pound of leafy greens as your

salad foundation.
2. Include at least one cruciferous vegetable (kale,
cabbage, arugula, broccoli sprouts, etc.)
3. Include at least one fresh herb for a boost of flavor
and nutrition.
4. Include at least five different colors.
5. Include a whole food, plant-based dressing.

Each of the these criteria add a star to your salad’s

rating.

11
If your current salads contain something like one quarter
pound of iceberg lettuce, some cilantro, a few tomatoes,
some onion, and store bought ranch dressing, then
you’ve got yourself a 1-star salad - no bueno!

You and your taste buds deserve better!

12
Instead, you could throw together one head of romaine
lettuce (about 1/2 pound), a handful of arugula (about
1/4 pound), some shredded purple cabbage (about 1/4
pound), cilantro, carrots, tomatoes, lentil sprouts, and a
delicious homemade dressing (like the ones at the end
of this book), and you would easily have a delicious 5-star
salad!

The amount of fiber you receive in just one 5-star salad

will be more than most Americans consume in a week…
maybe a month! Fiber is the backbone of a healthy gut
because it is the preferred food of good gut flora. We call
this prebiotic fiber and without it, our good flora cannot
survive.

In addition to all that fiber, you will be supplying your

body with healthy omega-3 fats, hydration, and
antioxidants that all play a role in creating a healthy gut
microbiome.

By following these five criteria and eating a daily 5-star

salad, you will not only learn to love eating salads, but
you will attract the most skilled team of construction
workers (gut flora) that have the ability repair and
maintain your digestive highway.

In my book, The Art of Salad Mastery, I go deeper into

the details on each of these 5-star salad components, so
visit www.myrawintuition.com/shop if you want to learn
more about 5-star salads.

13
Putting it into practice:

Use the 5-star salad recipes at the end of this book - or

come up with your own recipes - and start having salad
as your main dish for dinner 3 to 5 times a week - if not
every day!

If you are still eating cooked food, make an agreement

with yourself that you will have at least SOME salad
anytime you eat something that is cooked.

This will give you additional enzymes, hydration, and raw

fiber to assist with the digestion of those cooked foods. I
think you will notice a big difference in how you feel!

For more 5-star salad recipes and to learn about taking

the 5-Star Salad Seven Day Challenge, be sure to
check out The Art of Salad Mastery, The Power of 5-
Star Salads at www.Myrawintuition.com/shop.

14
 LOW FAT DIET (OMEGA BALANCED)
Fat is an important component of the diet and plays an
essential role in numerous biological functions and
structures in the body.

Fats are needed for hormonal regulation, cell

membranes, the proper function of our nervous system,
the absorption of certain nutrients, the elimination of
waste products, proper blood clotting, controlling
inflammation, insulating the body, and much more.

However, not all fats are equal when it comes to their

influence on our health. Thus, the type and amount of fat
in our diet has important implications on the state of our
microbiome, digestion, and overall wellbeing.

In general, most of the fats we consume should be

monounsaturated and polyunsaturated and much
smaller amounts should be in the form of saturated fats.

When we eat the foods that we are designed for (fruits,

vegetables, leafy greens, nuts, and seeds), we generally
end up getting all of these fats (and other nutrients) in
healthy proportions.

The problem is that the average Western diet is

disproportionately high in saturated fats, trans fats, and
omega-6 fats due to the heavy consumption of animal
products, processed foods, and vegetable oils.

15
Consequently, the people who eat this way suffer from
various inflammatory and digestive disorders.

How does fat impact digestion?

Fat is important to help the body to absorb certain

nutrients, such as vitamins A, D, E, and K. So, some fat is
good, but more is not always better!

Too much fat in the diet slows down bowel transit time,
which is the rate at which food travels through the
intestines. Think of it like trying to drive down the
highway during a winter blizzard.

When food sits in the intestines for too long it begins to

ferment and putrefy, causing gas and bloating.

If this goes on for too long, it creates the necessity for

“bad” or opportunistic bacteria to grow in numbers in
order to clean up the mess, which can cause damage to
the lining of the intestinal tract (your digestive highway) -
more potholes!

High fat diets also decrease the diversity of your gut

flora, especially the beneficial ones that help to repair
and maintain a smooth digestive highway.

So, not only do high fat diets create more potholes on

your highway but they simultaneously cause a labor
shortage within your best construction crew.

16
How much fat should we eat?

The average American is consuming well over 30 percent

of their calories from fat and roughly fifteen times more
omega-6s than omega-3s (15:1), which spells trouble for
our friendly flora and sets the stage for a host of
inflammatory conditions that can lead to potholes and
damage to our digestive highway.

Generally, omega-6 fatty acids mediate a pro-

inflammatory response in the body and omega-3 fatty
acids mediate an anti-inflammatory response.

This is why it is important to make sure that we eat in a

way that promotes a balanced omega fatty acid ratio
(OFAR) of omega-6 to omega-3 fats (between 1:1 and
4:1), which will help to promote a healthy inflammatory
response throughout the body and within the gut.

Omega-3 fatty acids can also be converted by our

friendly flora into short-chain fatty acids, which help to
keep our colon healthy, regulate bowel transit time, and
keep digestion running smoothly.

Though, simply adding more omega-3s to an already

high fat diet is not the answer – in most cases we must
also reduce our consumption of omega-6s and our total
fat intake to ensure an optimal omega fatty acid ratio
(OFAR) of somewhere between 1:1 and 4:1.

17
Switching to a whole food, plant-based diet and
eliminating processed foods (including all oils) from the
diet will go a long way towards helping you achieve a
good balance of healthy fats.

Additionally, strongly consider increasing the amount of

dark leafy greens in your diet and adding a teaspoon or
two of ground flax or chia seeds early in the day to add
an insurance boost of omega-3s.

My top sources of omega-3 fats include:

Flax seeds, chia seeds, hemp seeds and walnuts
Dark leafy greens

Based on the recommendations of many leading plant-

based doctors and researchers, as well as my own
personal experience and research - the FLORA POWER
Protocol recommends consuming somewhere between
10% to 20% of your total daily calories from fat.

Websites like cronometer.com are very helpful for

analyzing and tracking your general nutrient intake.

Putting it into practice:

Here is a summary of steps that you can take to achieve

a healthy balance of fats in your diet:

Eliminate all oils from your diet - use whole food

sources for your fats (nuts, seeds, avocado, etc.)

18
Limit or eliminate highly processed foods from your
diet - focus on eating only whole, minimally
processed plant foods.
Increase your intake of leafy green vegetables - 5-star
salads work great for this.
Consider having 1-2 tsp of freshly ground chia, flax,
or hemp seeds early in the day (in a breakfast
smoothie for example) and then wait until your
evening meal before eating fat again, that day.
Generally aiming to get 1 to 2 handfuls of nuts or
seeds, or 1 avocado is a good target to strive for
initially.
I recommend consuming fats in the form of blended
salad dressings, such as the ones listed at the end of
this book or in my other recipe books at
www.Myrawintuition.com/shop - or by blending a few
chia, flax, or hemp seeds into a smoothie.
Generally aim to get roughly 10 - 20% of your daily
calories from whole food fat sources.
Create a free account on www.cronometer.com and
get a general idea of how much fat you are
consuming in your diet.
Do not stress out about always staying exactly within
a specific percentage of daily fat calories - some days
you may eat more and some days you may eat less. It
is less about what you do on a random day and more
about what you do on a consistent basis over time -
and you will likely notice that you don't feel as good
when you eat higher amounts of fats, so just listen to
your body and adjust as needed.

19
 OPTIMAL COMBINATIONS
Food combining is a dietary strategy which seeks to
encourage optimal digestion based on the order and
combination that foods are eaten. I have found that the
healthier a person’s body becomes, the more sensitive it
is to improper food combining.

The concept of food combining goes hand-in-hand with

simplifying the way we eat. It is about supporting the
body’s efforts to maximize the reward we get from the
foods that we eat using the least amount of energy
possible.

In most cases, the longer someone consistently follows

basic food combining principles and eats relatively
simple meals, the healthier they become. And the
healthier someone becomes, the more sensitive their
body’s alarm systems become when something enters
the body that is not optimal.

In the past, I could eat a greasy cheeseburger, french

fries, and a banana split without noticing any negative
changes in how I felt - that’s how numbed out my body’s
senses were!

What should have tipped me off was that I would fatigue

easily, I had foul smelling gas, and I was only having a
bowel movement every couple of days. These are telltale
signs that the digestive process is having trouble
processing its workload.
20
Today, after many years of healthful living, if I ate that
same meal I would almost immediately feel ill.

My body’s alarm systems are much stronger now, and

much more capable of forming an appropriate response
to threats.

It’s like upgrading the security system to your house. The

great thing about this improved security system is that it
physically discourages you from eating for entertainment
by making you feel ill when you do - which makes it much
easier to do the right thing and eat for nourishment.

Some people are hesitant to upgrade their body’s

security systems because they don’t want to feel the
immediate consequences of their bad habits.

But you wouldn’t want a smoke detector that delayed or

dulled its alarm so that you could sleep a few minutes
longer, would you?

Of course not, and in the same sense, we should want to

wake up immediately to the damage that we may be
causing so that we can correct those habits.

Because one thing is for sure, every action has a

consequence, whether we notice it right away or not.

21
What combinations are optimal?

I approach food combining in a way that is as simple as

possible and practical enough for every day life. Consider
it like this:

The foods that we eat are like vehicles that travel on our
one-lane digestive highway, and our objective is to eat in
a way that encourages a continuous, smooth flow of
traffic.

The speed (digestion rate) at which each vehicle travels

along the digestive highway is largely determined by its
water content.

So, a watermelon would be like a sports car because it

has a very high water content and consequently requires
very little digestive work.

Something more dense like root vegetables would be

comparable to a mini-van, and higher fat, low water
content foods like nuts and seeds would be like a small
trolleybus.

Animal products and fried foods are not recommended

to be consumed but if someone did choose to eat them,
they would travel at a speed comparable to a horse
drawn carriage on your highway.

22
 The Digestive Highway

In the picture below you can see the watermelon racer,

the carrot van, and the nut and seed trolley making their
way through the digestive highway.
Remember that this highway only has one lane, so there
is no passing.

This makes it especially important to direct traffic in a

way that avoids causing backups or collisions on your
highway, as that leads to gas, bloating, and other
symptoms of indigestion.

As you can imagine, a sports car does not do well when

placed behind a mini van or a trolleybus.

With this in mind, my first guideline of optimal food

combining is to eat in the order of highest water-
content foods to the lowest water-content foods.

For me, that essentially means eating mostly fruits in the

first half of the day and then the more dense vegetables
and fats in the second half of the day.

This keeps all the race cars well out in front of the
minivans and trolleybuses and avoids any potential
traffic jams.

To further help you fine tune your food combinations,

you can refer to the chart on the next page to better
understand which foods generally combine well
together.

24
You can see that foods are broken down into several
categories based on their composition.

Anywhere a circle is overlapping with another circle,

those two categories should (in most cases) digest well
together.

Categories that do not overlap with each other are more

likely to cause indigestion when combined.

It is important to note that these are just general

guidelines and in some instances foods from two non-
overlapping circles may still digest well for some people.

To download this chart (includes additional details) for

free, visit my shop at Myrawintuition.com.
25
My second general guideline is to avoid excessive
amounts of fat in any given meal.

Fat takes the longest of any macronutrient to digest, so

minimizing the amount of fat in your meals can really
help to support smooth digestion.

I personally experience the best overall digestion when I

consume the majority of my fat intake during my evening
vegetable meal - usually a 5-Star Salad.

My third general guideline to food combining is to use

your intuition and listen to your body.

If you notice that a certain combination of foods causes

you indigestion, or they simply do not taste good
together, then that may be a combination that you
should avoid.

The body is our greatest teacher and when we pay

attention to its signals, it will guide us in the right
direction.

This is especially true as you continue to implement

healthy diet and lifestyle practices and your digestive
system gets stronger.

As time goes on and your body’s security systems

improve, you will need less guidance from this chart and
you will be able to rely more on your intuition to tell you
which combinations are optimal for you.

26
Putting it into practice:

To optimize your digestion, remember my top three

guidelines:

1. Eat in the order of highest water content (fastest)

foods to lowest water content (slowest) foods.
2. Avoid eating excessive amounts of fat in any given
meal.
3. Use your intuition and listen to your body.

To give you an idea of how this looks, my own personal

routine for how I generally sequence my meals for the
best digestion is as follows:

8:00am - 32oz of distilled water

11:00am - Breakfast: Large fruit based smoothie
2:30pm - Lunch: Fruit meal
6:00pm - Dinner: Large 5-star salad (If desired, this is
when steamed vegetables would ideally be included.

This is a general outline of my eating pattern however I

am not saying that you need to duplicate it exactly.

Use it as a guide for your own lifestyle and see how you
feel eating this way - make adjustments as needed.

I recommend downloading my free food combining chart

at www.Myrawintuition.com/shop for more details.

27
 REHYDRATE EARLY
The average human body should be composed of
roughly 70% water but as people age, they tend to
become increasingly less hydrated.

Adequate hydration levels are essential for every bodily

process, including all four phases of the digestive
process - so this makes rehydrating your body an
important component of creating 5-Star Digestion.

Water is the main component of the digestive fluids that

are excreted in the mouth, stomach and pancreas, as
well as of the protective mucus lining of our intestinal
tract.

A dehydrated body puts added stress on the digestive

organs to do their jobs and an insufficient layer of
protective mucus can leave the intestinal tract vulnerable
to inflammation and damage.

The digestive enzymes that we rely on to help us break

down the foods we eat, also require an adequate level of
hydration in order to become activated to do their jobs.

This is why raw fruits and vegetables that have been

dehydrated at low temperatures can keep the food's
enzymes intact and still be stored for many months
without decomposing.

28
Proper hydration levels are vitally important for the
timely movement of undigested materials and waste
products through the intestinal tract to be eliminated
from the body.

Dehydration is one of the most common causes of

constipation, as the majority of people eat predominately
dry, cooked foods - and very little raw, water-rich fruits
and vegetables.

This is why it is so important to ensure that the body is

properly hydrated before we give it any digestive work.
The best time to do this is early in the day.

Putting it into practice:

I suggest starting each day with a 32oz glass of distilled

or reverse osmosis water soon after waking up. This
helps to hydrate and flush the system - preparing it for
the day ahead.

As your digestive system improves, the consumption of

water in the morning will likely stimulate a bowel
movement, further improving the body’s ability to
complete its digestive duties throughout the day.

To further support optimal hydration levels, I

recommend that your first meal of the day always be a
high water content meal. This could be a fresh pressed
juice, a smoothie, smoothie bowl, fruit salad, or any fresh
fruits.

29
 AVOID TOXINS
One of the most commonly overlooked aspects required
for creating optimal digestion is the avoidance of toxins
in our food, water, and environment.

Even the most hydrating, low-fat, fiber-rich diet can be

undermined by many of the chemicals that people are
exposed to in their daily lives.

The first class of chemicals to try to avoid from your diet

as much as possible are synthetic pesticides.

The toxic nature of these products can damage the

integrity of the intestinal lining and can increase a
person’s risk for several serious health problems,
including intestinal tract disorders, cancer risk,
neurological problems, and birth defects.

Even at very small amounts, these chemicals can

produce undesirable hormone-like effects in the body as
well as having antibiotic properties that can decimate the
friendly flora in the intestines.

Just from a digestive standpoint, the reduction in the

number of beneficial flora (highway maintenance
workers) caused by these chemicals can allow damage
(potholes) and inflammation to spread out of control.

30
These chemicals are applied most commonly to
genetically modified (GMO) and non-organic fruits and
vegetables, which is why the FLORA POWER Protocol
highly recommends choosing organic produce as much
as possible.

Genetically modified foods are linked to gastrointestinal

and digestive disorders, such as leaky gut.

GMO foods that are sold in the United States include

corn, soybeans, cotton, potatoes, papaya, summer
squash, canola, alfalfa, apples, and sugar beets.

Many of these foods are also refined into products like

sugar, oils, and high fructose corn syrup, which are then
used as ingredients in a wide variety of processed foods.

It is wise to get to know your local organic farmers and

buy from them directly if you can. Better yet, grow your
own organic fruits and vegetables if you have the
capability. Even growing sprouts or microgreens on your
countertop is a great way to add more organic plants to
your diet.

Billions of pounds of synthetic pesticides are used each

year, which not only end up on the food but also runs off
into waterways, devastating wildlife and natural habitats,
and eventually can make its way into our drinking water.

31
On top of that, many water municipalities add dangerous
chemicals such as chlorine and fluoride to the water in
the name of sanitation and public health. Unfortunately,
these chemicals can do great harm to our gut flora and
digestive capabilities.

In the Raw Intuition Kitchen, we only use steam distilled

water from our home water distiller. Steam distillation is
the most reliable way to consistently remove these
chemicals, as well as pesticides and other toxins from
the water we consume.

If you are interested in learning more about the home

water distiller that I use, please feel free to reach out to
me at Matt@Myrawintuition.com.

If distilled water is not your preference, then reverse

osmosis would be my next choice. Do your best to avoid
buying and drinking water from plastic bottles, due to
potential estrogenic chemicals leaching into the water as
well as the pollution that they cause.

The next group of synthetic chemicals that should be

avoided whenever possible is pharmaceutical drugs.

All pharmaceutical drugs have potential side effects and

causing damage to the intestinal tract is one of the most
common.

32
More people are now realizing that the overuse and
misuse of antibiotics are causing serious harm to the
health of our microbiome but this may be true for
virtually all medications - not just antibiotics.

Proton pump inhibitors (PPIs), non-steroidal anti-

inflammatory drugs (NSAIDs), oral contraceptives, and
corticosteroid drugs are all capable of negatively
affecting the flora populations in our microbiome.

PPIs inhibit the production of acid in the stomach, which

is a main line of defense the body uses to keep
pathogenic bacteria out of the intestines. Preventing the
stomach from doing this opens the door for these
potentially harmful bacteria to establish themselves
within the gut.

PPIs can also decreases the diversity of the microbiome

throughout the digestive tract.

NSAIDs are known to damage the lining of the gut wall,

leading to inflammation, ulcers, dysbiosis, and increased
intestinal permeability - otherwise known as “leaky gut.”

Many people take one or more of these medications on

a regular basis for years at a time. There are also
countless people that are unknowingly exposed to many
of these medications, as various pharmaceuticals are
commonly found in tap water.

33
The misguided desire for many of these medications is
propagated by a poor diet, a high toxic load, and a lack of
health education. Consequently, this places a person on
the hamster wheel of a system built on toxic chemicals
that only suppress the symptoms of an underlying
problem while creating additional problems in the
process.

We can’t talk about dietary toxins without mentioning

animal products and processed foods.

Animal products are notorious for bio-accumulating high

levels of environmental toxins, including pesticides,
antibiotics, heavy metals, and industrial pollutants in
their flesh and secretions. For example mercury in fish,
arsenic and flame retardants in chicken, and dioxins and
DDT in dairy products.

And it is no secret that processed foods commonly

contain a variety of preservatives, genetically modified
organisms, and other synthetic chemicals that can
negatively alter the composition of flora in our intestinal
tract.

The very purpose of many food preservatives like

benzoates or sorbates is to inhibit microorganisms and
coincidentally, your gut flora just so happen to be…
microorganisms.

Not surprisingly, the consumption of these chemicals

can contribute to gut flora imbalances.

34
Eating as low on the food chain as possible (fruits and
vegetables) and eliminating processed foods from the
diet is the best way to avoid many of these harmful
chemicals that can harm your beneficial gut flora and
lead to poor digestion.

Putting it into practice:

1. Choose organic produce as much as possible.

2. Grow your food as much as possible (gardening,
sprouts, microgreens, herbs, etc.)
3. Eliminate processed foods from your diet.
4. Never drink tap water - choose distilled instead.
5. Avoid the unnecessary use of pharmaceuticals.
6. Eat an exclusively plant-based diet.

The true path to optimal health and strong digestion is

through correcting the diet, avoiding toxic chemicals as
much as possible, and developing an understanding of
holistic health that will empower you to make informed
choices.

Use these five FLORA principles as the sturdy foundation

that you need to create the digestion you’ve always
wanted!

35
 ENHANCE THE POWER OF
YOUR FLORA
Power: The ability to act or produce an effect.

Now that you know how to build yourself a strong

population of FLORA to protect and maintain your
digestive highway, it’s equally important to put them in
an environment that brings out the best of their
powerful abilities.

We are all capable of great things, but if we are not given

the necessary environment to develop and express our
talents, we will not reach our full potential.

Gut flora are no different in this sense. As above, so

below. As within, so without. When we do things that are
good for us, it will naturally be good for our flora as well.

We will now discuss the important lifestyle factors that

can enhance the power of your flora to do what they do
best and keep your digestive highway in tip-top shape.

P: Peaceful mind
O: Optimize sleep
W: Window of eating (8-12 hours)
E: Exercise daily
R: Rewild

36
 PEACEFUL MIND

Our state of mind plays a significant role in how well our

digestive process functions.

Have you ever lost your appetite after becoming

emotionally upset? Maybe you’ve experienced vomiting
before a big presentation? These are indications that the
body does not want to be processing or digesting food
during times of stress.

When we are stressed, the body goes into fight-or-fight

mode and redirects blood and resources away from the
digestive organs and puts its energy into heightening the
senses and powering the muscles to either fight or run
away.

The body essentially shuts down your digestive highway

with all of the cars still on it. When this happens, the
food is not properly digested and will begin to ferment,
go rancid, or putrefy - causing gas, cramping, or other
symptoms of indigestion.

It does not matter if you are being chased by an animal

or having an imaginary argument with someone in your
mind, the fight-or-flight response will be triggered by any
form of physical, chemical, or emotional stress.

37
This is why it is so important to clear your mind and
settle into a peaceful state well before you begin a meal,
as it can take up to an hour after a stressful experience
before the body returns to a balanced physiological
state (homeostasis).

When we are calm, this activates the “rest-and-digest”

state - meaning the body is in an optimal state to rest,
digest, and repair, if needed. It is in this state that we can
optimize all four phases of the digestive process.

Being in a calm state also allows our beneficial flora to

do their best work in helping to break down food,
produce important nutrients, regulate the movement of
food through the intestines, control inflammation, and
so much more.

Put it into practice:

1. Put away electronics when eating.

2. Avoid eating while in a hurry.
3. Avoid multitasking when eating. For example: driving
a car, worrying about the future/past, or having an
emotionally charged conversation.
4. Create a peaceful environment in the space that you
eat.
5. Before the meal, do a few minutes of breath work. Sit
calmly and breath slowly and softly through your
nose, and feel gratitude for your meal.

38
 OPTIMIZE SLEEP
As unrelated as it may seem, the quality and patterns of
our sleep matters when it comes to supporting our flora.
When our lifestyle and sleep hygiene is out of sync with
the body’s natural circadian rhythm, it’s like throwing a
wrench into the gears of the endocrine system.

It just so happens that the gut is the body’s largest

endocrine organ, meaning it plays an important part in
producing and regulating hormone levels in the body.
This would explain why fragmented sleep and short
sleep duration are associated with gut flora imbalances.

Normally, like every other diurnal animal, we should be

awake during the day and asleep throughout night. Our
bodily systems and hormones are naturally synced with
this 24-hour light/dark cycle.

However, once humans learned to harness electricity,

we were able to remain active at all hours of the night -
putting us (and our flora) out of sync with our natural
rhythm.

Having the ability to be active at night certainly has its

advantages, however it can also lead to a less robust gut
microbiome, impaired immune function, higher levels of
inflammation, insulin resistance, digestive problems,
weight gain, reduced cognitive ability, depression, and a
higher risk of chronic disease.

39
Just as you and I have an expectation that the sun and
moon will be in the sky at predictable times, our flora
have the same expectation of when the body should be
active and at rest.

Our hormones and biological processes are significantly

different between when we are awake versus when we
are asleep.

So, when we stay awake at night using artificial lighting,

this alters our hormone levels from what they normally
would have been at that time of night - which can throw
our flora out of balance (dysbiosis).

Think of it like daily jet-lag for your flora. Imagine trying

to function at your best if day after day you were having
to guess when “night time” would arrive - sounds
exhausting!

When we are chronically under-slept and out of sync

with the Earth’s natural cycle, we put the body in a
hormonal state that does not support optimal digestion.
Just one night of poor sleep can cause unwanted
fluctuations in the hormones that regulate appetite and
cravings.

So when we are low on sleep, we may be more likely to

crave and consume high-fat, processed foods, causing
further disruption to our gut flora.

40
Therefore, taking steps to improve our sleep hygiene
and optimize the quality of our sleep is an important
part of supporting our flora and overall health.

Put it into practice:

Do not sleep next to electronics. If possible, either

keep your cell phone in another room or turned off
at night. If you must keep your phone in the room at
night, at least use airplane mode and place it on the
opposite side of the room as where you sleep.
Consider using an old fashioned alarm clock rather
than your cell phone if you need help waking up.
Avoid looking at screens from your electronics at
least an hour before bed.
Consider positioning your bed at least 1 foot away
from the wall in your bedroom to have less potential
exposure to dirty electricity from the wires in the
walls.
Finish eating at least 2-3 hours before going to sleep.
Eat as many fresh fruits and vegetables as you can in
your daily diet.
Avoid stimulants like caffein and processed sugar -
especially in the afternoon.
Have a consistent time that you wake up and go to
sleep each night - preferably as close to
sunrise/sunset as is practical for you.
Establish a consistent morning and evening routine -
allow your body to wind down before trying to sleep.
Keep your bedroom dark and cool.

41
 WINDOW OF EATING (8-12 HOURS)

Eating the correct food is an important part of keeping

our flora healthy - but not eating is also important!

Eating frequently from the time we wake up until the

time we go to sleep is like continually sending new
urgent emails to our flora’s inbox before they have had a
chance to read and respond to the urgent emails from
the day before.

As food moves through the digestive highway, there are

multiple “layers” of flora that work to reduce the food
down into smaller components. The first layer of flora
(primary digesters) must complete their step of the
process before the next layer of flora (secondary
digesters) can start working on their step, and so on. So,
it works like an assembly line.

The problem is that when we do not have regular

periods of extended rest from new food entering the
system, the flora that specialize in the more distal layers
of the process do not get what they need to thrive and
multiply.

It seems that once a new batch of food comes down the

assembly line, everyone stops where they're at in the
process and steps to the side to let the primary
digesters take control again.

42
So by not allowing enough time for the entire reduction
process to complete, it appears that we may be
hindering the growth of those certain beneficial flora.

Another way to look at it is if you have ever tried to build

muscle, you know that you cannot continually work your
muscles to exhaustion - you must give them time to
recover between workouts if you want them to grow
stronger.

So, while eating plenty of raw fruits and vegetables is

essential to building and supporting our friendly flora,
there are also certain types of important beneficial flora
- like Akkermansia muciniphila - that appear to prefer a
period of rest from new food coming down the line in
order to live their best life.

Just like you and me, a break from the daily grind can
make a big difference in our quality of life and how
productive we are.

This is one reason why the FLORA POWER Protocol

advocates for a window of eating somewhere between 8
- 12 hours.

This would provide around 12 - 16 hours of no food

intake each day, which according to microbiologist, Kiran
Krishnan, seems to be the sweet spot for benefiting
these beneficial species of flora.

43
As an example: if my first meal is at 10:00am and I finish
eating dinner by 6:00pm, I would have eaten within an 8
hour window. This is the approximate schedule that
currently feels the best for me.

Put it into practice:

Determine the window of time that you would like aim

for. Maybe you currently eat within a 13 hour window
(7:00am - 8:00pm) and you would like to cut that down
to a 10 hour window (9:00am - 7:00pm)

*If possible, I recommend to be finished eating by 7pm.

You could make this change all at once or if you prefer to

take things slower you could tighten your window 30
minutes at time.

In that case you would start by pushing back your first

meal to 7:30am. Once you are comfortable with that,
push it back again to 8:00am. Continue doing this until
you reach your desired time.

Do the same thing with your last meal. If you usually

finish eating at 8:00pm, then start by moving it up to
7:30pm. Then 7:00pm, and so on.

Just remember to be flexible and have fun with this

process - it should not become a source of stress for
you if you eat outside of your target window. Do the best
you can and enjoy the experience.

44
 EXERCISE DAILY

Staying fit and active is not only good for the

cardiovascular system - it's good for the gut and every
aspect of the digestive process as well. Most people
exercise to lose weight or build muscle, but under the
surface of the visible changes they might see from their
efforts is the enhancement and diversity of their gut
flora.

Independent of dietary changes, physical exercise has

the ability to promote the growth and diversity of
beneficial flora in our gut. Individuals who regularly
exercise tend to have higher concentrations of butyrate
producing bacteria in their microbiome.

Butyrate is a short chain fatty acid that is produced by

certain beneficial bacteria, which has many important
functions throughout the body - including in the
intestinal tract.

Butyrate is a highly anti-inflammatory compound that

fuels the cells in our colon and helps to maintain the
tight junctions in the gut wall (prevents leaky gut),
suppresses the growth of pathogenic microbes in the
gut, supports the immune system, influences the
movement of food through the intestines, and is
involved in regulating appetite and insulin sensitivity.

45
Additionally, when we exercise, our muscles produce
lactate (lactic acid), which is what causes the burning
sensation in our muscles during strenuous activity.

While some people may not appreciate the soreness

that we can experience from this type of exercise, there
are certain flora in the gut, such as Veillonella, that
consume lactate as fuel and convert it into a short chain
fatty acid called propionate.

Propionate is thought to have appetite suppressing

effects, inhibit fat production, prevent weight gain,
regulate cholesterol levels, assist with blood pressure
regulation, and improve athletic performance - among
other benefits.

Lastly, exercise increases bowel transit time and

prevents the build up waste material in the colon.

Overall, exercise induces a combination of muscle

contractions, deep breathing, hormone and short chain
fatty acid production, and increased microbiome
diversity that all play a part in moving food through the
intestines and eliminating the waste products.

Put it into practice:

Do your best to get in at least 30 - 60 minutes of

exercise that gets you to sweat, each day - I prefer to do
this early in the day.

46
Exercise does not have to be a grueling, white-knuckle
event. You can simply go for a walk with your dog or take
a bike ride around your neighborhood.

It's great to mix it up sometimes, so find a few different

activities that you can rotate between to keep things
fresh and interesting.

Whatever you choose to do, make sure you enjoy it

because if you don't - you will not stick with it.

Some of my favorite ways to exercise include:

Calisthenics / Body weight exercises (push ups, pull
ups, dips, planks, squats, lunges, jumping jacks,
jumping rope, rebounding, etc.)
Running, jogging, or power walking
Weight lifting
Hiking, biking, swimming, or yoga

If 30 - 60 minutes every day seems like a daunting

expectation, then start with what you can commit to.

Maybe 15 - 20 minutes, 3 times per week is where you

need to start. From there you can work on increasing the
duration and frequency as you are able.

Don't overwork yourself, but also - don't stay in your

comfort zone.

Find a good balance with your activities and you and

your flora will reap the rewards.

47
 REWILD
Propaganda and marketing have socially engineered our
society to fear Nature and ignorantly rely on man-made
chemical products to keep us “safe and healthy.” Look at
where that has gotten us as a culture over the last
several decades - chronically sick and depressed. In
large part this has to do with the decimation of our
microbiomes.

The idea of “Better living through chemistry” was

promoted by chemical companies starting in the 1930s
and 40s as a means of getting people to accept the use
of products made with synthetic chemicals. This turned
out to be a colossal sham and has mostly led to the
chronic poisoning of our nations and the destruction of
our natural resources.

The general public has been domesticated to such an

extent that they demand a pill, drug, or government
mandate to save them from their own destructive
lifestyle choices - instead of taking responsibility for
themselves and doing what it takes to be truly healthy.

If you’ve gotten this far in this book, then you are not
one of those people. You are part of the solution to the
problems that we face in our societies today. We must
rewild ourselves and reintegrate with nature rather than
covering our bodies in synthetic chemicals and isolating
ourselves from the very environment that we were
designed for.
48
It is time to replace the products and practices that are
destroying the diversity of beneficial flora in our gut and
in the environment. Let’s get started:

1. Synthetic pesticides, herbicides, and fertilizers:

In addition to eating an organic diet, we must stop the
use of these synthetic products on our lawns, around
our homes, sidewalks, parks, schoolyards, etc.

These products can expose us to heavy metals and

other chemicals that have antibiotic and neurotoxic
properties, which can devastate our beneficial flora
populations. Not only that, but they can also cause birth
defects, neurological problems, cancer, attention
disorders, and death.

Instead of spraying toxic chemicals around your home,

learn to appreciate diversity in your lawn and how
beneficial that is to pollinator species - like bees and
butterflies that are so important in our ecosystem.

In the same way that we need a diversity of flora in our

intestines for a healthy body, we also need a diversity of
plant life in our environment to have a healthy Earth.

If you do feel the need to remove certain weeds from

around your home or garden, you can pull them by
hand, use a vinegar solution, or use boiling water get the
job done. Visit the website
https://nontoxicneighborhoods.org/ to learn more.

49
2. Synthetic perfumes, colognes, antiperspirants,
air fresheners, and makeup: We have become so
toxic as a society that we feel the need to cover
ourselves in synthetic chemicals to cover up how we
smell. Hiding how we smell and feeling the need to
bathe multiple times a day is choosing to ignore the
issue of why we smell the way that we do. When we are
clean on the inside and eat a healthy diet, our body will
reflect this in how we look and smell.

Many of the chemicals in these products are endocrine

disruptors and when you put them on your skin, they
can absorb into your body. Isn’t it ironic that we have
been taught to put colognes and perfumes that contain
endocrine disrupting chemicals directly on our neck -
where one of our major endocrine organs (the thyroid) is
located?

Many deodorants and antiperspirants contain chemicals

like parabens and triclosan that are both endocrine
disrupting chemicals that also happen to be
antimicrobial. These chemicals have been linked to
changes in the microbiome and increased risk of food
allergies.

Women especially should be aware of the chemicals in

their makeup products, as these also contain many
harmful ingredients that can be absorbed or ingested
into the body and may affect the gut and the overall
health of the body.

50
When we eat a raw focused, whole food, plant-based
diet, we give the body what it needs to balance our
hormones, cleanse our tissues, and balance our
microbiome - causing us to smell and look so much
better, without the constant bathing or harsh chemical
“beauty” products.

Synthetic air fresheners should also be replaced with

natural alternatives. There are a number of ideas for
freshening up the smell of your house naturally with
things like diffused essential oils, boiled citrus peels,
vinegar, and others. Nothing smells better than a house
free of synthetic chemicals.

If you still want to use any of the types of products listed

in this section, then you need do your research and find
the brands and alternatives that are as natural as
possible. Products that negatively affect our hormones
and gut bacteria should not be taken lightly.

3. Antibacterial soaps, body washes, hand

sanitizers, antiseptic mouthwash, fluoridated
toothpaste, dish soaps, and commercial surface
cleaners: I bet you can guess what all of these
household products have in common. If you said that
they can be destructive to our beneficial flora and
intestinal tract, you would be correct!

As many of these products advertise, they contain

chemicals that have antibiotic properties, which means
that they can diminish both the good and the “bad”
bacteria in and on the body.
51
One of the problems with this is that these beneficial
bacteria (flora) play a large role in maintaining the health
of our intestinal tract, immune system, and hormone
levels. So when we destroy these bacteria, it not only
hinders those bodily systems, but it is typically much
easier for the “bad” or opportunistic bacteria to
repopulate and establish themselves in the intestines,
which results in an unbalanced gut microbiome and
related health problems.

More people are becoming aware of the fact that

antibacterial products can be harmful to their
microbiome, however, less people are aware that their
dish soap can also be a source of chemicals that can
harm gut flora and the lining of the intestines.

Even after your dishes have dried, the residues from

soaps and detergents can remain on the surface of the
dishes and subsequently get into the food and drinks
that you consume.

Emulsifiers like surfactants and antibacterial chemicals

like triclosan are known to disrupt the microbiome.

In the Raw Intuition Kitchen, we have not used soaps or

detergents to wash our dishes for many years - rather
we just use hot water and a scrubby brush. We also
make sure to clean our dishes right away after eating to
make them easier to clean with only water.

52
If you’re not convinced that hot water is sufficient to
clean your dishes, consider using a mixture of hot water
and organic vinegar or baking soda.

The same goes for cleaning countertops and other

surfaces - use organic vinegar or essential oils diluted in
water. There are many tutorials online for how to make
your own non-toxic surface cleaners, if desired.

For hand washing, I just use hot water and the friction of
rubbing my hands together. If you feel that soap is
necessary to clean your hands, then make sure that it
does not contain harsh anti-bacterial chemicals, like
triclosan.

For bathing, I recommend avoiding shampoos and body

washes that contain synthetic chemicals and fragrances.
Many of these products with strong scents contain
chemicals such as phthalates that may also cause harm
to the microbiome.

There are many DIY shampoo and conditioner recipes

that you can find online. There are also many companies
making quality non-toxic products, such as The Body Deli
or Dr. Bronner’s.

Personally, I have a bar of Dr. Bronner’s soap that I use

every now and then, but the majority of the time I only
use hot water to wash myself.

53
I also recommend a non-fluoridated toothpaste and to
skip the mouthwash all together. Fluoride in toothpaste
is antibacterial as well as neurotoxic - which I see as a
double whammy to the intestinal tract.

We already know that antibacterials can reduce our

good flora but it is also important to note that there are
more nerve cells in the gut than in the spinal cord! So, a
neurotoxic chemical, such as fluoride, may be a source
of some gnarly potholes on your digestive highway.

4. Synthetic laundry detergents, fabric softeners,

and dryer sheets: I know I probably sound like a
broken record throughout this section - but many of the
chemicals in these products are also known to be
endocrine disrupters. If you’re thinking that it’s not a
problem because you don’t eat these products - think
again.

In order for chemicals to get into the body, we do not

have to eat them. You may “consume” these chemicals
through what you eat, drink, breathe, and put on your
skin. If you do your laundry with these products, you can
be sure that these chemicals are finding their way into
your body.

Think about it - you are virtually in constant contact with

your clothing or bed sheets every day of your life. This is
a significant source of exposure for people that are
using these chemicals in their laundry. I strongly
encourage you to replace these products with more
natural alternatives.
54
Look for non-scented detergents or better yet, consider
using alternatives like baking soda or organic vinegar for
your laundry needs.

5. An unnaturally clean mindset: A sure way to

weaken the gut is to isolate yourself from the natural
world. We are meant to be in close contact with each
other and our environment without the use of protective
gear and synthetic chemicals to sanitize everything. The
gut and immune system are like muscles - if you never
work them out, they will become weak and they will not
be able to protect you when you need them the most.

It is well known now that the children who grow up in the

most sterile environments and who's parents obsess
about sanitization are the children who get sick the most
often.

We should not be constantly washing our hands or

bathing ourselves. We should not be bleaching our
countertops or excessively cleaning our foods. We
should not be spending all day indoors or using
sunscreen every time we go in the sun. We should not
be drinking chemical-filled water or washing our mouth
with antiseptics. We should not be spraying ourselves
with synthetic chemicals to smell good. It is time to
reconnect with nature.

55
Put it into practice:

Let go of the idea that nature is out to get us. Lay down
your weapons (sun screen, sanitizers, pesticides, etc.)
and embrace your connection with your environment.

Ways to accelerate your rewilding process:

Spend less time in front of screens.

Spend more time outside in nature (play and get
dirty!).
Open your windows.
Have indoor plants in your home.
Take your shoes off and connect to the Earth.
Plant a garden! - Grow your own organic food and
don’t over-wash it!
Clean yourself less often - embrace your natural
scents.
Throw away your colognes, perfumes, and air
fresheners.
Avoid coloring your hair with synthetic chemicals.
Use natural alternatives (clothing and shade) to
sunscreen.
Do everything you can to avoid having any organs
removed - they are all necessary, regardless of what
you’ve heard!
Learn new skills that help you to be more
independent.
Have a natural birth (for future parents).
Reconnect with your intuition.
Awaken your inner-child - play and find more
reasons to be joyful.
56
 PUTTING THE PROTOCOL INTO PRACTICE
With the FLORA POWER Protocol, you now have the
tools and information you need to create 5-Star
Digestion!

Implementing this protocol in its entirety can take time -

so go at a pace that is practical and sustainable for you.
The more principles you have established, the easier it
will be to achieve the health and digestion that you
desire.

You may want to set a goal for yourself to work on

incorporating one new principle each week. With each
additional principle that you establish, you exponentially
increase the power of your beneficial flora to grow and
diversify.

If you are not sure which principles to begin with, I

suggest that you to think about the areas that you have
the highest amount of exposure to in your daily life and
start there.

For example, you likely eat every day, so a good place to

start would be buying more organic foods and start
incorporating Five Star Salads at least three times a
week. From there you could focus on increasing your
hydration levels or work on adjusting the amount of fat
you eat. As you adjust to these new dietary habits,
continue to review the FLORA principles and see where
you can continue to improve.
57
From a lifestyle perspective - you probably wear clothes
every day, so you can work on replacing your current
laundry detergent with something that doesn’t turn your
clothing and bed sheets into endocrine disrupting
terrorists. Many people shower or bathe every day -
which I do not recommend doing - but either way,
consider installing a filter to remove the chlorine and
other harsh chemicals from your bathing water. If you
are a heavy user of perfumes, look up online how to
safely make your own out of diluted essential oils. And of
course, you are always with your thoughts - so work on
establishing a healthy pattern of thinking that increases
your joy and decreases unnecessary stress - this gets
easier as your microbiome improves.

Another place to start might be with a daily fifteen

minute walk outdoors or starting each day with a
workout that you enjoy.

Check in with yourself weekly and keep a diary of any

changes that you notice in your digestion as you
continue to implement the FLORA POWER principles.
Keep note of what seems to be working and what
adjustments might need to be made.

Over time it can be difficult to remember every detail

throughout the healing journey, so it is very helpful to
take regular notes.

58
I hope the FLORA POWER Protocol and these ten
principles help you as much as they have helped me to
achieve the best digestion and health of my life.

Please feel free to reach out to me on my website

myrawintution.com or at matt@Myrawintuition.com and
let me know how the FLORA POWER Protocol has helped
you with your digestion.

I encourage you to continue educating yourself about

the lifestyle and dietary habits that will promote great
gut health. Some books I would recommend to continue
your education are:

Fiber Fueled by Will Bulsiewicz, M.D.

The Microbiome Solution by Robynne Chutkan, M.D.
The Myths of Safe Pesticides by Andre Leu
Whole by T. Colin Campbell, Ph.D.
Self Healing Colitis and Crohn’s by David Klein, Ph.D.
Eat to Live by Joel Fuhrman, M.D.
Super Immunity by Joel FuhrmaN, M.D.
Heal and Prevent Autism by Karin Ranzi, M.A., CCC-
SLP
The Hippocrates Diet by Ann Wigmore
The Mucusless Diet Healing System by Prof. Arnold
Ehret
Enzymes The Key to Health by Howard Loomis, Jr.,
D.C.

59
 RECIPES
To help you implement the dietary principles of the
FLORA POWER Protocol, I have included the following
compilation of delicious raw vegan recipes for you to
enjoy. These are recipes that I use myself and I hope
that you enjoy them as much as I do.

DRESSINGS
CAJUN ALMOND
3 Tbsp almonds
1/2 lemon (peeled)
2 medjool dates
1 tsp dijon mustard
1 tsp cajun seasoning
3/4 cup water

Add all ingredients to a blender and blend until smooth.

SAVORY PINE
3 Tbsp pine nuts
1 medjool date
1/2 lemon (peeled)
1 clove garlic
1 tsp dried Basil
1 tsp dried sage
2/3 cup water

Add all ingredients to a blender and blend until smooth.

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SWEET MESQUITE
3 tbsp sunflower
2 medjool dates
1 clove garlic
1/2 lemon (peeled)
1 tsp onion granules
1 tsp paprika
1 tsp pure mesquite
1 cup water

Add all ingredients to a blender and blend until smooth.

TACO SUPREME
3 tbsp white sesame seeds
2 medjool dates
1/4 cup red bell pepper
1 clove garlic
1/2 lemon (peeled)
1 tsp taco seasoning
1/2 tsp paprika
1/8 tsp cayenne
3/4 cup water

Add all ingredients to a blender and blend until smooth.

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CREAMY ITALIAN
3 Tbsp sunflower seeds
1/2 lemon (peeled)
2 medjool dates
1 tsp onion granules
2 tsp Frontier Pizza Seasoning
3/4 cup water

Add all ingredients to a blender and blend until smooth.

MOM’S MANGOCADO
1 cup mango (fresh or thawed)
1 avocado (peeled)
1 lemon (peeled)
2 green onions
2 cloves of garlic
1 cup of spinach
1/2 cup water

Add all ingredients to a blender and blend until smooth.

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 5-Star Salads

TERRIFIC 5-STAR TACO SALAD

1 large head of romaine lettuce (chopped)

3 large kale leaves (finely chopped)
1/3 cup red onion (chopped)
2 small carrots (finely chopped)
1/2 cup organic corn (optional)
1/4 cup fresh cilantro (chopped)
1/3 cup sprouted lentils
1 cup tomatoes (chopped)
Taco Supreme Salad Dressing

1. Prepare all of the ingredients as indicated above.

2. Add all of the ingredients to a large bowl and top
with Taco Supreme Salad Dressing.
3. Enjoy!

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SENSATIONAL 5-STAR SALAD

1 large head of romaine lettuce (chopped)

2 cups purple cabbage (finely chopped)
2 Tbsp of organic kimchi (raw / unpasteurized) (optional)
1 cup tomatoes (chopped)
1/2 cup cucumber (chopped)
1/4 cup red bell pepper (chopped)
1/4 cup sweet onion (chopped)
1/4 cup fresh parsley (chopped)
Savory Pine Salad Dressing

1. Prepare all of the ingredients as indicated above.

2. Add all of the ingredients to a large bowl and top
with Savory Pine Salad Dressing.
3. Enjoy!

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UNBELIEVABLY GOOD 5-STAR SALAD

1 large head of green leaf lettuce (chopped)

2 cups arugula (chopped)
2 Tbsp sauerkraut (raw / unpasteurized)
1/3 cup red onion (chopped)
1/3 cup yellow bell pepper (chopped)
2 small carrots (chopped)
1/4 cup fresh cilantro
3 white button mushrooms (chopped)
Cajun Almond Salad Dressing

1. Prepare all of the ingredients as indicated above.

2. Add all of the ingredients to a large bowl and top
with Cajun Almond Salad Dressing.
3. Enjoy!

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EXTRAORDINARY 5-STAR SALAD

1 large head of red leaf lettuce (chopped)

2 cups of baby bok choy (chopped)
1/3 cup sweet onion (chopped)
1/3 cup sprouted green peas
1 medium zucchini (shred)
1/4 cup fresh parsley (chopped)
1/3 cup orange bell pepper (chopped)
1 cup tomatoes (chopped)
Creamy Italian Salad Dressing

1. Prepare all of the ingredients as indicated above.

2. Add all of the ingredients to a large bowl and top
with Creamy Italian Salad Dressing.
3. Enjoy!

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PHENOMENAL 5-STAR SALAD

1 large head of romaine lettuce (chopped)

3 large leaves of purple kale (finely chopped)
3 Tbsp broccoli sprouts
1/4 cup fresh dill (chopped)
1/2 of a jalapeño (chopped)
1/2 cup cucumber (chopped)
1 cup tomatoes (chopped)
1/3 cup red onion (chopped)
1 Tbsp dulse
Mom’s Mangocado Salad Dressing

1. Prepare all of the ingredients as indicated above.

2. Add all of the ingredients to a large bowl and top
with Mom’s Mangocado Salad Dressing.
3. Enjoy!

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OUTSTANDING 5-STAR SALAD

4 cups of spinach (chopped)

4 cups of spring lettuce mix (chopped)
1 cup of purple cabbage (finely chopped)
1/4 cup fresh basil (chopped)
1/4 cup fenugreek sprouts
1/3 cup yellow onion (chopped)
1/3 cup red bell pepper (chopped)
3 white button mushrooms (chopped)
Sweet Mesquite Salad Dressing

1. Prepare all of the ingredients as indicated above.

2. Add all of the ingredients to a large bowl and top
with Smokey Mesquite Salad Dressing.
3. Enjoy!

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 FRUIT SMOOTHIES AND
SMOOTHIE BOWLS

BANANA MANGO SMOOTHIE

4 - 8 ripe bananas
1 - 2 cups frozen mango
1 -2 cups spinach
1 - 2 tsp chia, flax, or hemp seeds (optional)
1 - 2 cups purified water (or to desired consistency)

1. Add all of the ingredients into your blender.

2. Blend until smooth.
3. Enjoy!

BLUEBERRY BASIL SMOOTHIE

4 - 8 ripe bananas
1 - 2 cups frozen blueberries
1 - 2 cups kale
1/4 - 1/2 cup fresh basil
1 - 2 tsp chia, flax, or hemp seeds (optional)
1 - 2 cups purified water (or to desired consistency)

1. Add all of the ingredients into your blender.

2. Blend until smooth.
3. Enjoy!

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CHERRY MINT SMOOTHIE

4 - 8 ripe bananas
1 - 2 cups frozen cherries
1 sprig of mint
1 - 2 tsp chia, flax, or hemp seeds (optional)
1 - 2 cups purified water (or to desired consistency)

1. Add all of the ingredients into your blender.

2. Blend until smooth.
3. Enjoy!

STRAWBERRY CAROB SMOOTHIE

4 - 8 ripe bananas
1 - 2 cups frozen strawberries
2 tsp carob powder
1 - 2 tsp chia, flax, or hemp seeds (optional)
1 - 2 cups purified water (or to desired consistency)

1. Add all of the ingredients into your blender.

2. Blend until smooth.
3. Enjoy!

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MANGO SPINACH SMOOTHIE BOWL

Base:
4 - 8 ripe bananas
1 - 2 cups spinach
1 - 2 tsp chia, flax, or hemp seeds (optional)
1/2 cup purified water (or to desired consistency)

Toppings:
1 cup fresh or thawed mango
1/2 cup fresh or thawed blueberries
1/4 cup dried mulberries (optional)

1. Add all of the base ingredients into your blender.

2. Blend until smooth and pour into your bowl.
3. Add the toppings.
4. Enjoy!

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CHOCOLATE CHERRY FIG SMOOTHIE BOWL

Base:
4 - 8 ripe bananas
2 tsp carob powder
1 - 2 tsp chia, flax, or hemp seeds (optional)
1/2 cup purified water (or to desired consistency)

Toppings:
1 - 2 cups fresh or thawed cherries
4 fresh or dried figs (chopped)

1. Add all of the base ingredients into your blender.

2. Blend until smooth and pour into your bowl.
3. Add the toppings.
4. Enjoy!

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 BONUS RECIPES

CUCUMBER MANGO PASTA

2 large cucumbers (peeled and noodled)

2 ataulfo mangoes (skin removed & sliced)
1 cup tomatoes (chopped)
1 medium to large avocado (mashed)
1 Lime (juiced)
1/4 cup Cilantro (chopped)
1 Jalapeno (seeds removed and chopped)

1. With a spiralizer or julienne peeler, turn your peeled

cucumber into noodles and place in a bowl.
2. Cut around the seed of your mango, leaving two
“cheeks” of mango. With a knife, gently slice thin
strips, without cutting through the skin of the mango.
With a spoon, scoop (down to the skin) out the strips
of mango and place into your bowl.
3. Add your chopped tomatoes and chopped jalapeno
to the bowl.
4. Combine your avocado, cilantro, and lime juice, and
mash into guacamole. Add to your bowl.
5. Combine everything well and enjoy!

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RAW INTUITION'S
FAMOUS HEARTY VEGETABLE CHILI

Base:
7 roma tomatoes
1 cup sun dried tomatoes (soaked 1- 2 hours in water)
1 cup of the soak water
1/2 cup walnuts (soaked 4-8 hours in water)
1 stalk celery
1 clove garlic
1/3 cup yellow onion
1/2 Jalapeno
2 medjool dates (pitted)
1 medium red bell pepper
2 Tbsp thyme
2 Tbsp sweet basil
1 Tbsp chili powder
1 Tbsp cumin
1. To soak the tomatoes and walnuts, place them in a
container and fully cover them with clean water. Let
them sit on your counter times shown above. When
ready, drain the water and give them a good rinse
before using.
2. Add all of the base ingredients together in a blender,
placing the most water-rich ingredients in the
blender first (closest to the blade) and blend until
smooth.
3. Pour into a large mixing bowl and set aside until the
chunky ingredients are ready.

Recipe continued on the next page...

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Chunky Ingredients:
2 medium zucchini (chopped)
1 medium cucumber (chopped)
4 stalks celery (chopped)
3 medium carrots (shred)
5 roma tomatoes (chopped)
1 cup sweet peas
1 cup organic corn (optional)

1. Use a food processor to chop (with the S-blade) the

zucchini, cucumber, celery, and tomatoes,
separately.
2. Add your chopped ingredients to the mixing bowl
that the base mixture is in and mix well.
3. Use the shredding blade to shred the carrots.
4. Add the shredded carrots to the mixing bowl.
5. Add the sweet peas and corn (optional) to the mixing
bowl.
6. Mix everything together very well.
7. Serve and enjoy.

If desired, you can place the final mixture in a

dehydrator set at 118 degrees F for up to a couple of
hours to give it a slightly warmer feel.

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