Burnout? How A Blood Test Can Help

Burnout? How A Blood Test Can Help

Feeling exhausted, detached, and constantly swamped at work? You may be experiencing work burnout. Most people associate burnout with its mental signs and symptoms. However, burnout’s effects – much like chronic stress – can reach way beyond the brain, affecting everything from immune function to metabolic processes, and hormone levels.

The human body is perfectly capable of handling stress, but very unfit to cope with chronic stress – which is defined as 3 hours or more of stress per day over a prolonged period of time. Chronic stress and unbalanced cortisol levels can exert a kind of domino effect on all connected biological systems. The term “allostatic load” represents the physiological problems or “wear and tear” that affect different body systems leading to increased risk of diabetes and cardiovascular diseases – due to elevated cholesterol and blood sugar levels – and immune problems.

By looking at specific biomarkers such as blood sugar, cholesterol, inflammation markers, and certain hormones, a blood test can reveal the effects of burnout on your body and help detect problems before they occur.


Cortisol is a hormone secreted by the adrenal gland as the body reacts to a stressor, it prepares it for fight and flight conditions and is a significant biomarker for stress.

Blood Sugar and HbA1c

Stress triggers the release of cortisol into the blood, which could lead to an unexpected rise in blood glucose levels.

Cholesterol and Triglycerides

One theory dictates that stress causes the body to produce more energy for the fight or flight response, which causes the liver to produce and secrete more of the bad cholesterol, LDL.

CRP (C-reactive protein)

A type of protein produced by the liver in reaction to inflammation. Stress increases cortisol levels which suppresses the immune system, making it prone to inflammation.

So to wrap up, mental and emotional stress may lead to physical stress, and vice versa. We get it,  perhaps knowing the effects of stress on your body is more stressful, but at least it will push you to help your body fight the stress and stop it from doing more damage. This leads to a stronger mindset, getting you back on track to just regular stress – one that’s completely normal. So let’s get testing!

Tips Every Man Should Know

Tips Every Man Should Know

Taking care of yourself isn’t as hard as you think.

“Living a healthier life” might sound like an overwhelming goal, but it doesn’t have to be. Here are some tips that are easy to add to your everyday life & will have a tremendous impact on your health in the long run.

Move Before You Eat

No more than 5 minutes needed. Depending on your fitness this could be a short walk, walk/run up and down some stairs, do some star jumps, press ups, or simply dance. This alters your metabolism and prepares you better for food.

Donate Blood

Once or twice a year. Blood donation is directly linked to fewer strokes, heart attacks and lower blood pressure. This is done by the reduction of hemoglobin and hematocrit when you donate. This is especially important for men.

Get Tested

Once a year blood testing can give vital information about your health. Don’t wait to get ill before getting tested.

Prevention is always way better, cheaper, and more convenient than cure.

Supplement Essential Nutrients

The nutrient content of food has reduced dramatically during the past century. Supplementing has become increasingly important, even just to fill the ‘nutrient gap’. That’s the gap between what you need and what you are getting from your food. It is important to seek advice on this. Not all supplements are created equal and there are certainly a lot of highly questionable supplements out there.

Stop Snacking

The act of eating food can be inflammatory. Snacking is really a modern phenomenon. All the major parts of our digestive system evolved to eat between 2 to 3 times a day. When you eat, eat well.

Become a Nutritarian

Quite simply a nutritarian is someone who seeks to get the most out of their food by seeking a variety of colors, high-quality ingredients, trusted meat, and fish sources and plenty of herbs. 

Seek Help

If you have any outstanding issues, be it health-related or not, seek help. Having a hard time quitting smoking? Seek help. Drinking too much? Seek help. Low energy levels? You get the idea.

Men are often encouraged to take care of themselves by the women in their lives, but taking charge of your own good health is important at any age – and it’s never too late to start developing healthier habits.

Follow @valeo.men on Instagram to stay up-to-date regarding the latest treatments and concerns in the world of Men’s health.

4 Essential Supplements for Female Health

4 Essential Supplements for Women’s Health

As children, men and women have the same dietary requirements while growing up. However, when puberty hits, nutritional needs change at every stage of a woman’s life. Those nutrient needs change throughout their life span depending on their overall health, diet, and lifestyle. Nonetheless, we have summarized some of the go-to gold standard supplements for all the ladies out there who want to stay on top of their health at all times.


Omega-3 fish oilsFish – such as mackerel, sardines, tuna, and salmon – are rich sources of omega-3s, namely EPA & DHA.These essential fats can’t be made in the body, and because many women don’t eat enough fish – they may not like the flavor or may fear heavy metals or contaminants – they simply don’t get enough of them. Omega-3s are however crucial for heart and joint health, and essential for the healthy development of babies. Take 1-2 g of fish oils daily and ensure that at least 250-500 mg of that are in the EPA & DHA form.

Our supplement of choice: Super Omega+

Folic acid – Folate is a B vitamin and its name is derived from foliage – that’s because folate is richest in leafy foods like spinach, asparagus, etc. Our cells need folate to make DNA, and without it we’d simply be unable to make new cells or tissues, such as skin or hair. Folate is also essential for pregnancy especially during the first couple of weeks and that’s to prevent serious developmental conditions in the fetus. Women who are looking to conceive are as such recommended to supplement 600 mcg of folic acid up to 3 months before conception.

Iron – iron deficiency is the most common deficiency in the world, namely among women who experience heavy menstrual bleeding, follow a vegetarian or vegan diet, or have gut issues that prevent its absorption. During pregnancy, women also require more iron due to the increased production of red blood cells. It is recommended to speak to a health practitioner to determine the appropriate dosage for you.

Our supplement of choice for Iron & Folic Acid : Ferrolactin+

Vitamin D – Adequate vitamin D levels are essential to build a healthy bone structure foundation and prevent bone weakening, a condition known as osteoporosis  – that’s because vitamin D is essential to absorb calcium from the diet. While a daily maintenance dose of 1000-2000 IUs is generally acceptable, correction doses in the presence of a deficiency should be based on the blood test levels. 

Our supplement of choice: Bio-D-Mulsion Forte

You can always reach out to a Valeo health coach for a consultation to know the suitable supplements and the right dosages for your body. Book your free consultation today!

The Power Couple for Hard Erections: Testoplus & Tribulus+

The Power Couple for Hard Erections: Testoplus & Tribulus+

Done with the blue pill? Looking for more natural solutions? It’s okay if you can’t keep up, Erectile Dysfunction can be a complex issue and often takes patience to resolve. In short, an erectile dysfunction’s main physical limitation is caused by low blood flow and that’s exactly where we can help. Introducing Valeo’s Testoplus & Tribulus+, the first scientifically backed; custom made all-natural supplements for promoting erectile function in the region. Yes, believe the hype! It’s not just about the ingredients, at Valeo we have also taken the time to perfect the clinical dosage that each supplement delivers – so that YOU can deliver.

First let’s learn about the importance of Nitric Oxide (NO), it’s not that hard!

NO is a physiological signal that is essential to penile erection. Disorders that reduce NO or its release in the erectile tissue are commonly associated with erectile dysfunction. In order to counter this, Valeo’s male sexual performance supplements are designed to improve nitric oxide distribution, improve male hormones, and support healthy tissue which ultimately leads to healthy blood flow.

L-Citrulline the main component in Testoplus, is known to improve and increase NO distribution. A study shows that 50% of men taking 1.5g of L citrulline over a one-month period experienced improved erection hardness.

Korean (Panax) Ginseng Extract & Ginkgo Leaf – also team players in Testoplus – can relieve oxidative stress in blood vessels and tissues, and can help with the creation of nitric oxide thanks to its antioxidant properties. This is important because low blood flow often causes damage to blood vessels, where the smallest and most vulnerable arteries are found in the penis.

Zinc One study examined zinc supplementation in elderly men. Researchers showed that with increased zinc intake, testosterone levels in the elderly population almost doubled – a powerful evidence that zinc, found in Testoplus, has an impact on testosterone production and therefore male performance.


Tribulus Terrestris that makes up Tribulus+, is a well-known aphrodisiac with recent scientific validation of traditionally used herbal plants as aphrodisiac herbs for the management of impotence. It has been clinically proven to improve sexual desire, enhance erection, and increase testosterone levels in men.

To sum up: positive NO & testosterone levels = positive blood flow = positive erections


The components of both Testoplus & Tribulus+ have been carefully formulated in a way that optimises the effect of each ingredient on the body. Typically, you might find all ingredients in one capsule also recommended to be taken in one go, that’s definitely not ideal. Based on the solid research, the clinical dosage needed from Tribulus greatly differs from the rest of the ingredients found in Testo+. And so consuming the supplements separately at different frequencies but taking them together makes all the difference. Talk about #CoupleGoals!

Well gents, exciting news right?

To be clear, this is definitely not a quick fix. Men start seeing the benefits of doing this regime in 2 to 6 weeks – but then again IT IS relatively quick when we’re thinking long term.

With Valeo’s Testoplus & Tribulus+ also comes a marked improvement of performance over a period of time, something a one-off blue pill can never achieve. You’re gaining stamina, and energy, increasing your testosterone levels, improving blood flow, you’re basically manifesting a full power house to reach satisfaction on your own. Credit goes to you!

At the end of the day (or at any time of the day) approaching ED with natural supplements as opposed to meds, gives you more spontaneity and room to live in the moment and have fun, whenever the opportunity comes your way.

Improve the Flow: Drink Recipes

Improve the Flow: Drink Recipes

We’re sure you know that having good blood circulation is, well… good!
Lifestyle habits such as how much we move or what we eat have a great influence on blood circulation. Even what we drink can speed-up or slow down the blood flow.

So let’s drink on for better flow!

Blood Flow Hot Chocolate

Snuggle up for some hot chocolate that’ll get that blood circulation sailing smoothly. 


  • 1 cup full-fat coconut milk
  • 40g top quality dark chocolate, chopped
  • ¼ teaspoon vanilla extract
  • ¼ teaspoon cinnamon
  • Good pinch of cayenne pepper
  • Pinch of sea salt


  • Warm the coconut milk in a saucepan – don’t bring it to a boil.
  • Add the spices and stir for a minute.
  • Add the chocolate and vanilla extract and continue to stir until fully melted.

Creamy turmeric tea

This is more of a milky chai, all sweet and spicy. It contains anti-inflammatory cornerstones like turmeric and ginger. Enjoyed at any time of the day.


  • 1 cup almond or coconut milk
  • 1/2 teaspoon turmeric, fresh or powdered
  • 1/2-inch-wide round slice of ginger root, peeled and finely chopped
  • Dash of cayenne pepper
  • 1/2 teaspoon honey
  • Optional additions: a small pat of butter, ¼ teaspoon cinnamon or cardamom


  • Warm the milk on the stove.
  • In a mug, combine the remaining ingredients.
  • Drizzle a teaspoon of the warmed milk into the mug and mix until the liquid is smooth with no lumps.
  • Add the rest of the milk and mix well. You can leave the pieces of ginger in the tea or strain it out before drinking.

Some drinks offer more than just hydration & refreshment, they offer a health boost as well. The drink recipes we shared are not only easy to put-together but are downright enjoyable and will leave your blood pumping the way it should. Cheers!

Love Your Kidneys

Love Your Kidneys

Even though our kidneys are tiny, they are mighty.
Kidneys are small bean-shaped powerhouses that are responsible for filtering waste, regulating hydration, regulating blood pressure, producing urine and much more.
The kidneys perform those tasks without outside help, several conditions and practices such as poor hydration, uncontrolled blood sugar and elevated blood pressure are among the chief culprits in limiting your kidney’s ability to function.
Following a kidney-healthy diet plan may help the kidneys function properly and prevent damage to these organs. Here are some foods that will help keep your kidneys in a top-notch condition:


A cruciferous vegetable that is packed with indoles that help the liver and kidneys to detox dangerous toxins that could damage cell membranes and DNA. It’s another contentious issue, love it or hate it food. That said, have you ever tried cauliflower mash, roasted cauliflower, or cauliflower steaks? These are simple to prepare and may positively change your opinion of this kidney loving friend.


‘An apple a day keeps the doctor away’. Who knew your grandmother was always right… right! Apples are excellent for just about anything relating to our health. High in a substance called pectin which protects you from kidney damage. The best thing is that apples are so simple to include in your diet. From simply eating one, to making homemade applesauce (great with cottage cheese) to making a simple apple and onion omelet or grating into a beetroot and apple salad. What’s stopping you.

3-Red peppers

Red peppers are a good source of vitamin C, vitamin D, folate, and vitamin B6. They are naturally low in potassium which can put added pressure on your kidneys. They make an excellent choice for a kidney friendly diet.


Not only are they delicious but blueberries have been shown to improve kidney function. Like red peppers they are low in potassium and are also high in antioxidants and anti-inflammatory compounds that can protect cells from damage.

5-Red grapes

Like blueberries, red grapes have been shown components of red grapes (skin and seed) can reverse kidney damage. But why wait for the damage when you can simply include them as part of your weekly plan.

Other great additions to your diet would be radish, cranberries, and garlic as a salt alternative.


In conclusion, kidneys play an important role in filtering the blood and eliminating waste products in the urine. Many foods may help support an already healthy kidney and prevent damage to this organ.

Love Your Liver

Love Your Liver

The world’s best filter isn’t in a photo app on your smartphone, nor in your city’s waste treatment center. The most sophisticated filtering system on the planet is actually present inside of you – your liver.
You can’t really overestimate the importance of keeping your liver in good shape. It’s a powerhouse of processing, manufacturing, and storage of basically everything you put in your body including food, alcohol, medicines, and toxins. With that being said, excess alcohol, erratic eating patterns, processed foods and drinks, over-medicating and recreational substance abuse can all add a huge strain on liver function. That’s why liver problems, such as non-alcoholic fatty liver disease, affect 1 out of 3 adults, and are increasingly common in young people

There are multiple nutrients considered essential for liver health but there is no need to micromanage your diet to get them. Simply eating a varied diet full of unprocessed foods will do the job perfectly well. Here we’re just going to explore some foods that do give the extra edge in terms of liver health.


When you drink a cup of high-quality black coffee, your liver thanks you. Coffee has multiple health benefits including the ability to decrease inflammation and reduce the buildup of fat in the liver. For those of you that aren’t so keen on coffee then both black and green tea can provide similar results.


The positive and protective effects of grapefruit are shown to protect liver cells and reduce inflammation. However, Please be aware that because of its influence on the liver that grapefruit juice is to be avoided with certain medications. Make sure you check with your medical provider first


We don’t think we’ve written about a food more than beetroot. Including beetroot in your diet may help protect the liver from oxidative damage and inflammation. One of my favorite recipes is a simple grated beetroot and apple salad with a simple apple cider vinegar dressing. The combination of the two are protective and will help keep lipid levels in the liver in check.

4-Cruciferous vegetables

Cruciferous vegetables include things like Brussels sprouts, broccoli, and mustard greens. These have been shown to increase natural detoxification enzymes and protect the liver from damage. Some of these veggies aren’t very popular among the crowds. Try gently roasting them with garlic for 20 minutes to bring out the nutty flavor and crunchy texture.

Please be aware that if you have existing thyroid issues then you should always cook cruciferous vegetables and avoid having them raw.

5- Artichokes

Two antioxidants found in artichokes have been shown to improve liver health by facilitating the removal of toxins. Aside from that, artichokes are loaded with nutrients and artichoke extract is well researched as a supplement to support liver health.

Don’t wait for your liver to act up before you pay it attention. Get checked and act. Early intervention or a preventive approach will serve you well.

Iron-Clad Recipes

Iron-Clad Recipes

After one year of testing individuals from all over the world, we have witnessed our fair share of iron deficiencies. Iron deficiency is one of the most common nutritional deficiencies, and this may be due to genetic issues or simply because of diets that are poor in iron. Either way there are two simple things which can be done:
● Incorporate sufficient sources of iron in your diet such as – disclaimer to our vegan friends- organ meat
● Make sure you have sufficient sources of nutrients to support iron metabolism

Modern food trends are often seriously lacking in terms of nutrient density. We seem to have lost touch with the nutrient powerhouses that our ancestors relied on, but we’re bringing it back with some simple, nutritious, and delicious food recipes.

Fried Chicken Liver

Simple yet delicious & packed with all the nutrients you need for a healthy blood flow, this zesty salad is surely a crowd pleaser!


  • 1 large onion cut into rings
  • 1 kg of chicken liver
  • 1 tbsp of olive oil
  • Salt and pepper to taste


  • Start with heating up the olive oil in a skillet & frying the onion rings till they’re soft and fragrant. Move to a separate plate afterward.
  • To prepare the chicken livers, pat try with a paper towel, cut into bite-size pieces, and trim off any excess fat and green parts.
  • Cook the livers by adding them to the same skillet and sprinkling with salt and pepper. Cook them over medium heat until browned but still pink in the middle, 2-3 minutes per side.

Serving tip: Serve alongside a plate of steamed leafy greens such as broccoli.

Butternut squash smoothie

My golden rule with smoothies is 80:20. That’s 80% veg and 20% fruit. This hits the spot in providing the nutrients you need to make the most of the iron in your diet. Butternut squash is a hard vegetable but when blended, goes silky smooth very easily.


● 1 1/3 unsweetened almond milk or coconut water
● 4 leaves of romaine lettuce or spinach, roughly chopped
● 3/4 cup butternut squash, cubed
● ½ banana, frozen
● 1/8 tsp cinnamon
● 1/2 cup frozen cauliflower – optional


Throw it all in a blender and blend until smooth. Play around with the liquid content until you are happy with the consistency. Remember it’s always possible to add more but you can’t take any back.

Prawn, avocado and mango salad

Prawns have significant levels of iron and this salad compliments that with the levels of folate in avocados and vitamin C in the mango. It helps that it is totally delicious


  • 1 mango cubed
  • 1 avocado slices
  • 150g cooked prawns
  • Handful of coriander
  • 1 red chili finely chopped
  • Fresh lime juice


Throw it all in a salad bowl, mix and enjoy!

Eating a well-balanced and nutritious diet is certainly the first and foremost key to battling nutritional deficiencies. However, sometimes our bodies need a push to up its levels, which can be achieved by the correct supplementation. You can always link-up with a Valeo Health Coach for more lifestyle & nutritional advice -and more healthy but delish recipes of course!

Improve the Flow: Recipes That Will Get Your Blood Pumping

Improve the Flow: Recipes That Will Get Your Blood Pumping

We don’t often think about our blood circulation -unless our legs fall asleep and we start getting that tingly feeling. Having an improved blood flow is key for maintaining optimal health. It ensures that blood and oxygen continuously flow throughout the body, allowing each and every organ to function properly. Anything that improves your blood flow can have a positive impact on things like hair loss, ED, hypertension, and many others.

There are various foods to consider when eating for improved circulation, Beetroot, Pomegranate, Cayenne, Turmeric, Ginger, and citrus fruits to name a few.

Here are a couple of meal recipes that will get your blood flowing:

Simple Blood Flow Salad

Simple yet delicious & packed with all the nutrients you need for a healthy blood flow, this zesty salad is surely a crowd pleaser!


  • 4 medium cooked beets – use vacuum packed shop bought but not in vinegar
  • 1 orange
  • 1/2 a red onion sliced
  • 3 tbsp pomegranate seeds
  • 2 tbsp extra virgin olive oil


  • Cut beetroot into wedges.
  • Slice the orange and add to beetroots.
  • Finely slice the red onion and add to the beetroot and oranges together with the. pomegranate seeds and olive oil.
  • Stir gently to combine and coat everything in the juice and oil mixture.
  • Salad keeps well in the fridge for 1-2 days.

Parsley and pomegranate salad

If you are not using pomegranate seeds and/or pomegranate molasses in your salads, you’re missing out. You can start with trying this nutrient-packed salad.    


● Large bunch flat-leaf parsley, leaves picked
● 90g rocket
● 1 long shallot, peeled and thinly sliced into rings
● 50g pomegranate seeds


  • 2 tbsp extra-virgin olive oil
  • 3 tbsp pomegranate molasses
  • 1 lemon, juiced


  • Make the dressing by whisking together the oil, molasses, and lemon juice with a little seasoning.
  • Fill a large bowl with iced water and add the parsley leaves, rocket, and shallot rings. This will make them fresh, vibrant and crunchy. Leave for 10 minutes, then drain well.
  • Tip the drained salad into a bowl and toss with the dressing, then tip onto a serving plate and scatter with the pomegranate seeds to serve.

Roast chicken with pomegranate and mint

A chicken roast for dinner is always a good idea – and a super healthy one. This juicy bird will take you 10 minutes to prep and 20 minutes to cook only!


  • 6 skin-on chicken breasts
  • 1 tbsp pomegranate molasses
  • 1 tbsp olive oil
  • 1 clove garlic or more if you are like me and love garlic
  • ½ lemon, juiced
  • 2 tbsp tahini
  • 150ml natural yogurt
  • ½ tsp ground turmeric
  • 4 tbsp pomegranate seeds
  • a small bunch mint, leaves picked


  • Preheat the oven to 200 C.
  • Put the chicken breasts skin-side up on a baking tray & drizzle with pomegranate molasses & olive oil & season well.
  • Wrap the garlic clove in tin foil and add to the tray.
  • Roast for 20 minutes until the chicken is golden and cooked through then rest under foil for 20 minutes
  • Pop the garlic clove out of its skin and mash to a paste with a little salt. Mix it with the lemon juice, tahini, yogurt, turmeric and 2-3 tbsp of water to make a drizzle-able dressing, then season.
  • Thickly slice the chicken and put on a platter. Scatter over the pomegranate seeds and mint, and drizzle with the dressing.

These recipes won’t just make your tummy happy, but it will get your blood pumping as well. Bon appetit!

Daily Essentials Recipes: The Basics

Daily Essentials Recipes: The Basics

As Valeo’s chief wellbeing officer, I have utilized my years of experience in the region to curate this list of original staple recipes of “daily essentials” I believe we’re missing out on in our everyday routine. Think of them as recipe guidelines, you shouldn’t have to weigh and measure everything and follow it dogmatically. They’re simple, enjoyable, and won’t take up much of your time in the kitchen.

Chicken Bone Broth

There is no doubt that a good quality broth should be a basic requirement of weekly health. This recipe brings loads of recipes including its soothing nature on your digestive system and the fact that it acts as a vehicle for other nutrients.


  • 2 free range chicken carcasses
  • 2 tbsp cider vinegar
  • 1 stick of celery
  • 1 head of gem lettuce
  • 1 roughly chopped peeled white onion
  • 1 bay leaf


  • Put all ingredients in a large pot and cover with water.
  • Let the mixture sit for an hour before slowly bringing to a boil and turn immediately down to a simmer for 3 or 4 hours.
  • Lift off any scum which rises to the surface with a spoon.
  •  When your stock is ready, drain off the liquid and if you like, you can pass it through a coffee filter.

This broth can be cooked in a slow cooker as well.  Follow similar instructions and skim the broth but then simply leave it on low, overnight and strain in the morning.

Chicken or Prawn Noodle Soup

Now for some slurpy action! This noodle soup warms your soul and keeps your immunity robust.


  • Chicken stock – amount per your preference
  • Ginger/galangal – crushed and roughly chopped
  • Lemon grass – crushed and roughly chopped
  • Fresh turmeric if available – crushed and roughly chopped
  • Garlic finely chopped
  • 1 dessert spoon live miso – optional
  • Soya sauce/tamari – a good slug of either
  • Chicken thigh pieces or cooked prawns
  • Mushrooms, a mix of any
  • Pac choi or any bitter greens
  • Coriander – a good handful
  • Basil/sweet basil – a good handful
  • Juice of 2 limes
  • Noodles – optional. I use pumpkin and ginger rice noodles, but any gluten free noodles will do.


  • Gently warm the stock with galangal, lemongrass, turmeric, and garlic.
  •  Once bubbling add the miso and soy sauce then the chicken (if using prawns add them towards the end). 
  • Warm for a couple of minutes then add the noodles which should need around 5 minutes to cook.
  • After 4 minutes add mushrooms and greens and prawns if using.
  • Add a generous amount of coriander and basil & lastly the lime just before serving.
  •  Serve in big bowls with soya sauce and extra lime juice on the side if needed.

Daily Tonic

This bizarre but super beneficial mixture was initially developed to help athletes cope with upper respiratory tract infections, and it has really worked for them.  Then it became obvious that if it works for them, it works for everyone. A little initial effort provides respiratory support and protection. Shelf life of this is about the same as nuclear waste. So, if you are going to the trouble to get the ingredients, make more than one batch at a time


  • 1-liter mason jar or similar
  • 500 – 750ml bottle Organic, unfiltered Apple Cider Vinegar
  • 1/4 cup chopped Garlic
  • 1/4 cup Onions
  • 6 scotch bonnet chilies or other very hot chilies
  • 1/4 cup grated ginger
  • 2 Tablespoons of grated Horseradish
  • 2 Tablespoons of Turmeric


  • Finely chop the garlic, onions, and chili, then grate the horseradish, ginger, and turmeric
  • Add ingredients to mason jar then top up with apple cider vinegar
  • Keep it in a dark cupboard and make sure you shake it to mix the ingredients at least once a day.
  • Strain the liquid after 2 weeks.
  • The liquid can be stored in the fridge or in a cupboard and has an extremely long shelf life.


Initially start with just a teaspoon per day for a couple of days. Ideally, you want to build up to a tablespoon per day over a week or two. If you have a cold or sore throat, then you can gargle with it before swallowing. This potion can be quite aromatic, so you avoid taking a sniff before taking it. This has been one of my most successful remedies for clients with repeated upper respiratory tract infections.