Best. Yogurt. Ever.

As I mentioned in my last post, Dr. William Davis has recommended a particular strain of bacteria, Lactobacillis reuteri, as having many health benefits.

He discussed those benefits in the video I embedded in that post, and now as promised here’s a video I produced that demonstrates how to make it.

You can read Dr. Davis’ instructions for making the yogurt (and read more about its benefits) on The Undoctored Blog, but I think the video above is helpful to show you step-by-step how to make it consistently and flawlessly.

Dr. Davis suggests you can make the yogurt by putting the liquid in a pan in the oven. He says you can just turn the oven up to 350ºF for 90 seconds, and then shut it off, repeating the cycle every few hours to keep the temperature between 100-110ºF.

In my experience that’s way too much work, and is susceptible to failure. If you forget to turn off the oven, you kill the bacteria. If you fail to turn on the oven at least once in the middle of the night, the whole mix can sour. I had a couple of flops in my first five batches using that method.

That’s why I decided to get a yogurt maker, which keeps the mix at a constant temperature with no need to pay attention to it. Since then I would guess I have made 50 batches or more, and haven’t had a single failure.

After getting the BioGaia tablets, which contain the bacteria, and inulin powder as a source of prebiotic fiber on which they feed, all you need is the liquid that will be turned into yogurt.

Dr. Davis says he uses half-and-half as his base, and also has made yogurt from almond milk or coconut milk. If you use almond milk, he says you need to add some sugar to your mix, in addition to the inulin.

Whole milk is another option, but my choice is a mix of half-and-half with heavy whipping cream, as you’ll see in the video. This is definitely not low-fat yogurt.

I have gotten great results by keeping the mix at 104ºF for 36 hours, and by putting some water in the yogurt maker it keeps the temperature more even throughout the jars. After they’re done, I put them in the refrigerator.

As you can see, this is the thickest yogurt you’re likely to find. It stands up straight.

When it’s time to eat, I take one of the jars from the refrigerator and spread it out in a dish, adding three more teaspoons of the inulin both to sweeten the yogurt and to provide some prebiotic fiber to feed the bacteria in my GI tract.

I think it tastes great plain, but I typically also top it with some fresh raspberries or blackberries.

This is a delicious dessert, and I think the benefits Dr. Davis cites seem to hold true for me. He says it has a powerful appetite-suppressant effect, and while I think my low-carb diet has helped me not experience cravings during my typical 18-hour fasting window, the yogurt could definitely be a contributing factor.

Dr. Davis also touts the skin-thickening and collagen-increasing properties of L. reuteri and this yogurt, which supposedly results in a more youthful appearance and faster wound healing. I found a picture that isn’t necessarily definitive in this regard, but it might give a clue.

The picture on the left is from January 2019, when I was just starting to make and eat the yogurt. I tried to duplicate the angle in the one on the right this evening, 16 months later. The horizontal forehead creases seem less pronounced to me, but you be the judge:

I think the oxytocin-enhancement benefits are real too, as I’ve been able to put on muscle mass through weightlifting.

Since I find it so delicious, and because research suggests benefits that my own experience tends to support, I plan to keep making this for Lisa and me for the long term.

If you try it, I’d love to hear about your experience.

See the whole series about my health journey. Follow along on FacebookTwitter and LinkedIn.

Of Lawn Care and Poop Transplants

One of the keys to health Dr. William Davis emphasizes in Undoctored is using probiotics and prebiotic fiber to cultivate healthy bowel flora.

He says one of the significant sources of our health problems is that the good bacteria are disrupted, sometimes by a course of antibiotics but for other reasons as well, and as a result harmful bacteria can take over.

This is not a fringe idea: I have seen related stories through my work at Mayo Clinic, as highlighted by this Q&A post on fecal transplant to fight Clostridium difficile infection.

You read that correctly: transplanting poop from someone else into a patient with C. diff can help to restore healthy bacterial balance in the large intestine!

It’s kind of like maintaining a healthy lawn. The best way to prevent weeds is to have lots of healthy grass growing, as my before and after from the last 25 days demonstrates:

One challenge we have in cultivating healthy bowel flora (as opposed to a healthy lawn) is that we don’t know exactly what an ideal mix of intestinal microorganisms is. In Undoctored, Dr. Davis discusses isolated tribes such as the Hadza in Tanzania and the Matses in Peru who have not been exposed to antibiotics and industrial chemicals. Although they’re on different continents, their bowel flora are strikingly similar.

But instead of pursuing a Hadza poop transplant, Dr. Davis recommends a six-week course of a probiotic supplement with at least a dozen different strains of bacteria and at least 50 billion colony forming units (CFUs), along with ingestion of probiotic fiber to enable their growth.

Several strains of bacteria have been shown beneficial, and by planting those seeds (just as I did with my grass seeds) and providing probiotic fiber, Dr. Davis says we can alleviate dysbiosis.

Since publishing Undoctored, Dr. Davis has become enthusiastic about significant benefits he has seen from one particular strain called Lactobacillus Reuteri. Here’s a scholarly article from another source highlighting its many benefits. In the video below, Dr. Davis describes several:

Dr. Davis has been writing about L. reuteri on his blog for a little over two years, including how he is making tasty yogurt to add it to his digestive system from the top end instead of the bottom.

I’ve been making this yogurt and Lisa and I have been eating it regularly for about 15 months. At minimum, it’s the best yogurt I’ve ever eaten. I also think it has definitely contributed to the health improvements Lisa and I have seen, including some major weight loss.

When we’re changing many variables, it’s hard to know exactly which changes are responsible for which health improvements, but I think this yogurt has played at least a supportive role.

In my next post I’ll include a video of how I make it, and some of the benefits we’ve experienced.

See the whole series about my health journey. Follow along on FacebookTwitter and LinkedIn.