hey friends welcome back to my kitchen if you have been following along with my Wellness Wednesday videos you know that recently I was diagnosed with sibo which is small intestinal bacterial overgrowth so of course I've been doing all kinds of research into the whole world of sibo learning all kinds of things and I came across several times the idea of a specific yogurt with a specific strain of bacteria in it for sibo this intrigued me because I love the idea of having some natural healthy food that is involved in the healing process it seems like
Dr William Davis is the main person or the first person who has put this information out about the specific type of yogurt so I am going to be following exactly his guidelines I printed off the blog post from his website with all of the step-by-step instructions with pictures and everything and I'm going to be trying to follow it as exactly as possible I will definitely leave the link down below for anyone that wants the exact instructions from the man himself but before I get started with the yogurt let me just read off what Dr Davis
says this yogurt does and what it helps with remember I am not making these claims this is from Dr Davis himself this yogurt fermented with two unconventional strains of lactobacillus rooteri since recording this clip I actually found out it is pronounced El rooterai achieve effects that include smoothing of skin wrinkles due to an explosion of dermal collagen accelerated healing cutting healing time almost in half reduced appetite the so-called anorexogenic effect food still tastes good but you are almost completely indifferent to Temptation that sounds great although I don't really like the anorexic part of it but
the other part sounds great increased testosterone in men increased libido preservation of bone density deeper sleep although this benefit is enjoyed by less than 20 percent of people maybe you'll be the lucky 20 increased empathy and desire for connectedness with other people probiotic effects that may include prevention of small intestinal bacterial overgrowth sibo he says the majority of benefits are a result of L routeri's ability to provoke hypothalamic release of oxytocin a hormone that is proving to be the key to substantial age reversal and health effects sounds pretty good and I love yogurt I have
not been eating it much because I don't tend to do well with it and so I'm hoping that this very healthy very long fermented yogurt might be something that I tolerate a little better and if it helps me to fight sibo and get all of those other benefits that I just listed I mean why not so I am going to try it the recipe seems super simple it is time consuming because you do have to ferment the yogurt for a full 36 hours um so that's gonna break down that lactose and you're gonna get a
lot lower carb amount in the finished yogurt which is a positive for me and you're gonna get all of that beneficial bacteria that builds up over that time but most of that time is really hands off it's just waiting the actual Hands-On work is very very minimal so I'm gonna get started on that again following Dr Davis's recommendations as exactly as I can thank you so much to element for sponsoring this video you guys know that electrolyte supplementation has been a huge piece in my healing Journey so I'm super excited to share about element and
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you will need according to Dr Davis is a glass or ceramic bowl that holds at least a quart of liquid two tablespoons of Prebiotic starch such as inulin or raw potato starch you need to have the starter the first time you make this you need to have the starter and this is the one that is recommended you can see that it has the L routieri in there that's what you want and he does point out that it is flavored with mandarin and mint um it's got mint flavor but it's such a small amount that you
don't even notice that in the finished product and you only need the starter for the first batch you make as long as you save two tablespoons from your batch to make your next batch you will never have to buy the starter probiotics again if you accidentally eat all of your yogurt you will have to use the probiotics to start again but as long as you can keep it going it's a pretty minimal expense we'll be using 10 of these tablets for the first batch one quart of half and half he does say that you can
make this with coconut milk but there are other steps that are required if you do choose to use something dairy free and then you need some method of maintaining the yogurt at 100 degrees for 36 hours I am going to be using my instant pot I have an instant pot model that will allow me to choose the temperature for the yogurt setting so I can set it to exactly 100 degrees other instant pots that don't have that customization feature hold the temperature at 110 degrees which Dr Davis says is 2 too high so you may
have to play with it to try to find a way to keep the yogurt at 100 degrees it's just important that you keep it at that hundred degrees if you go much above that you could kill the bacteria it is important that the bowl that you use is very clean so I just pulled this out of the cabinet but just to be safe I'm going to go ahead and wash it with hot soapy water okay the first thing I'm going to do is Crush my probiotic tablets and I don't have a mortar and pestle so
I'm just going to do it right in my pool with my meat pounder which is probably Overkill but I think it'll do the job that's what the tablets look like so we're going to use 10 of them that's five okay and five just going to use the smooth end of my meat pounder to try to get these crushed up I'd say that was pretty effective now I'm gonna do my two tablespoons of my Prebiotic fiber which is a melon and if you have done a previous batch before you would just mix your inulin with your
two tablespoons of yogurt from your last batch at this point and then you're supposed to just add two tablespoons of the dairy that you're using which he recommends organic half and half so I'm going to use this I love that he says never use low fat he says they never he never recommends limiting fat on the Wheat Belly lifestyle which is what he recommends and that the low-fat versions do not turn out as well you can use whole milk but you don't want to use any anything lower than whole milk incorporating just a little bit
of the milk at first is supposed to prevent clumping of the Prebiotic fiber so it's supposed to be a slurry that looks like a slurry to me now we just stir in the rest of the half and half we're doing a full court he says to cover with plastic wrap or other means and I do have lids for these bowls that I might use in later batches but I think I'll just do the um the plastic wrap this time because I think it'll make it easier for me to check the temperature until I get you
know comfortable with the way my instant pot keeps temperature I want to be able to check it fairly often okay my instant pot is eight quarts so this bowl will fit down inside of the instant pot base with still some room to spare so that is nice if you have a smaller instant pot you're going to have to find a smaller vessel to make your yogurt in I also have this silicone sling and trivet you don't have to put water underneath the instant pot for this because it's not using steam it's just using the low
heat but I thought this silicone sling would be nice because it makes it a lot easier to get in and out of the instant pot you could also use the trivet that the instant pot comes with but this sling is super convenient I'm just gonna go put it in my instant pot like this so this is the eight quart instant pot Pro and it has a lot of customization features that I really like I'm gonna hit the yogurt button and then for the temperature I have it on custom them and you can adjust the temperature
I don't like the beeping on this model that's my one complaint but you can adjust it up and down and so I'm going to put it exactly on 100 degrees but I will be checking the temperature of the yogurt itself periodically just to make sure that the yogurt is staying at 100 degrees because that's having the pot stay at 100 degrees so I just want to kind of be careful and make sure that I know exactly the temperature of the yogurt as well so I want to add 100 degrees and then you can set the
time on this one on the yogurt setting for up to 99 and a half hours so I am going to set it up to 36 hours the beeping is very annoying so I will cut right here there we go 36 hours and I am just going to hit start and it's going to preheat and then once the preheating is done the 36 hours will start counting down so I'm going to put this in there and probably in an hour or two I will check the temperature of the yogurt because of course it's going to take
a while for the pot to get up to heat and then also for the milk or the half and half to get up to that hundred degrees as well I'm just gonna walk the lid and then I will be back to check it in a couple hours all right foreign [Music] [Music] fermented for the allotted Thyme and then it's been in the fridge overnight I could not resist but taste it last night so you can see I scooped some out here's what it looks like it's super thick and creamy and of course the Whey separates
just like with regular yogurt so if you do want to do like a Greek yogurt style you can strain it and get a super creamy result but this is already very thick and very creamy The Taste is really good it's not super sour or Tangy like you would expect from a 36 hour fermented yogurt The Taste is actually really Pleasant and I enjoyed it with nothing like just as it is with no sweetener or anything like that but I'm sure it would be even better with some sweetener or some berries or something like that so
I wanted to explain real quick how I ended up getting the temperature right so I put it into the instant pot that was set at 100 degrees and after a couple of hours it still had not gotten up to temperature which I kind of expected it was going to take a while if it was just set at 100 degrees and so I bumped up the temperature on the instant pot to I think 120 and it took another hour or so and finally it was up to about 100 degrees so that's when I turned the temperature
of the instant pot back down I turned it down to 100 degrees and checked it again in another hour or two and it was um at about 90 to 95 degrees and I wanted it to be a little bit higher than that it was still turning out to be yogurt so it was high enough that it was thickening and culturing the way it's supposed to but I wanted it to be closer to that 100 degree Mark so I turned the temperature up and I found that if I kept the temperature of the instant pot at
about 105 I was able to keep the yogurt at about 100 degrees like 98 Degrees ish so now I know that that's how it works with my instant pot this is the kind of thing where you really do have to play with whatever method that you're using there's all kinds of methods you can use to keep your yogurt at 100 degrees but you just have to play with it and test and find what works and then so hopefully now that I know all of this the next batches will be super easy I know what temperature
to set my instant pot at and I won't have to be checking it so often I did decide to start another batch in my other instant pot and I decided to heat the half and half to 100 degrees before I mixed in the culture and the inulin and I just did that to cut down on the time it took for the yogurt to get up to temperature in the instant pot I just wanted to get as close to 36 hours at 100 degrees as possible possible and just cut down on the heat up time I
also wanted to mention that some yogurt makers have you put water in the yogurt maker kind of up the side of the jar or whatever container you're using for your yogurt and you can totally do that in the instant pot as well I didn't find that to be necessary and it just added a little bit more of a hassle as long as you keep the yogurt at 100 degrees the water doesn't do anything special except distribute heat so I just find it easier to keep the instant pot dry and that could possibly be the reason
why I needed to have the temperature up a little bit higher if you're making yogurt directly in the liner of the instant pot I expect you would want to keep the temperature closer to that hundred with the yogurt being in the jars I think it doesn't heat up as much it's been a few days since the last clip and since then of course I discovered that the strain is called el rooteri and not El ruteri so there's that correction and I also have made a second batch using the first batch as a starter and you
can see this batch turned out absolutely perfect there's no way separation whatsoever it's super thick and creamy all the way through just like a Greek yogurt this is going to be super satisfying get ready oh look at how incredible that looks so thick so creamy no straining required whatsoever so if you do get the curds and whey effect on your first batch don't be worried just do another batch and you should get a super creamy result like this I will put links down below for all the different ingredients and things that I used for this
yogurt and definitely go check out all the info from Dr William Davis because he is The Mastermind behind this Brilliance I will link a couple podcasts and articles and things down below just for more information if you're wanting to do a deep dive on El routeri thanks so much for watching and I will see you in the next video foreign [Music]
