Starting 1 October, each day add three different fermented foods to what you eat.
For three weeks, starting 1 October , dates then tally with the day of trial, add each day three different fermented foods or drinks: Greek yogurt, kefir, sauerkraut, kimchi, kombucha.
Log each day
- energy level
- mood
- hunger
Feel free to continue beyond three weeks if you experience health benefits. Feel free to record any improvements in health. Or of course if no benefits or health deteriorates.
Encourage friends and colleagues to participate.
Start date First of October not set it stone. Only chosen for the date of the month to tally with the day of the trial.
Fermentation as a means to preserve food existed long before canning, refrigeration and freezing. For example, sourdough bread, wine, beer, cheese, yoghurt, kefir, sauerkraut, kimchi, kombucha.
Fermentation is alchemy. One food is converted to another, as if by magic. Not only does it keep longer, it tastes different.
Further reading
- Ferment – Tim Spector
- Ferment – Kenji Morimoto
Blue Zones have demonstrated the importance of diet. No ultra-processed food.
Five a Day is dated. Though for many, five a day would be an improvement. Eat 30 plants a week. Not as difficult as it sounds. 30 plants a week: fruit, vegetables, grain, pulses and legumes, herbs, spices, fungi.
Plant-based, not exclusive vegetarian or vegan.
Further reading
- How to Eat 30 Plants a Week – Hugh Fearnley-Whittingstal
- The Food for Life Cookbook – Tim Spector
- Eat Yourself Healthy – Jamie Oliver
Blue Zones have demonstrated the importance of exercise. Not a gym, walking and gardening.
Download and install a step counter. Aim for at least 5,000 steps a day. Occasional bursts of faster walking. For example hurrying to catch a bus.
- The Blue Zones – Dan Buettbner
- The Blue Zones (illustrated edition) – Dan Buettbner
- The Blue Zones Kitchen – Dan Buettbner
Only a handful of countries have issued dietary guidelines on eating fermented foods. Not the UK , still on the dated Five a Day, a political class in hock to Big Pharma and Big Food.
We can improve our health by improving our diet.
- eat 30 plants a week
- eat the rainbow
- add fermented foods to our diet
- avoid ultra-processed food
To his credit Jamie Oliver with his latest Channel 4 series Eat Yourself Healthy (September 2025), the focus is on nutrition and how we can improve what we eat.
Keithpp's Blog 