How to heal gut:
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@weepingwillowtalks
How to heal gut:

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Extra supplements:
+ Omega 3
+ vitamin D3 + K2
For iron binding: lactoferrin with food, once per day.
For digestion (bad stomach acid) also helps w binding: Betaine HCl with Pepsin and Digestive Enzymes.
Healing the gut and fixing
leaky gut can several months, sometimes even a year or more. You will
want to keep taking Betaine HCL and/or digestive enzymes if you need
them, though you may be able to stop them at some point. You should
also continue taking fermented foods, lactoferrin, SBO’s, extra virgin
coconut oil, colostrum, and as described below, zinc carnosine. These
should prevent any reoccurrence of SIBO and help your immune system
fight off infections while it’s healing. If you feel you still have gastritis you
should see the chapters on gastritis and h.pylori.
arm day (office) - 15 min w resistance/weight + 5 min stretch
neck - 15 min W resistance + 5 min w weight + 5 min stretch
core/mat - 15 min + 5 min stretch
legs - squats, lunges
(workout: 5 days)
all: 2 days 💪
one: 3 days
stretch only: 2 days🧘🏽♀️
steps: 6k 🚶🏽♀️
bonus/replacement:
dance 💃
rock climb 🧗♀️
hike 🥾
kayak 🛶
swim/dive 🏊♀️
pilates/gym 🏋️♀️
For the first 4 weeks
shouldn’t eat anything that has more than 10 grams of sugar per 100
gtam serving (don’t even eat half a serving) and keep your total sugars
below 10 grams for the day (1 tsp of sugar equals about 4 grams). After 3
weeks you should still avoid the high sugar foods and keep your daily
consumption below 25-30 grams of sugar (with occasional slipups),
If you have any level of fructose
malabsorption (and many people have some) high fructose foods should
moderation include; lemons, limes, orange, blueberries, blackberries,
avocado, cantaloupe, honeydew melon.

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a very low sugar diet (including
avoiding most fruits) and very low carbs for at least 3 weeks; you can
start adding carbs back two weeks after you are having mostly good
bowel movements. After that you should avoid sugar as much as possible
and avoid wheat
During the first 4 weeks of the Gut Health Diet, you should eat no more
than 10 - 15 grams of sugar per day.
The diet assumes
you are getting some intentional exercise; even 6,000 steps walking per
day will help.
When sweetening food try to use pure stevia,
Maintenance should be maintained for at
least 6 months.
Cc ook with
coconut oil, butter, lard, olive oil (and be aware of each ©1)s smoke
point,, especially when frying). Do not use “vegetable oil” td avoid all
Galincanteded oils in your cooking if possible (this includes canola oil).
Remove most of the fruit, especially for the first month; after
that eat only low FODMAP / low sugar fruit
Dextrose instead of honey
Gut healing:
-krout or kimchi (5tbsp per day)
-kombucha or jun tea
-kefir (180mL per day)
-fermented mustard/ ketchup
-cultured bean dip
-miso
-tempeh
-pickles
Criteria = no preservatives, refrigerated, no vinegar, labelled cultured or lactofermented
Ingredients = veg, filtered/spring water, sea salt, spices
Infants before they have language cannot process overwhelming emotional states alone
They communicate distress to caregivers through crying, facial expression, body tension — and a attuned caregiver picks up that distress, feels something of it themselves, processes it in their own more mature nervous system, and then communicates back a regulated version
This is called affect regulation through co-regulation and it's how babies learn to manage their own emotions
A good enough caregiver essentially:
Receives the baby's raw distress
Metabolises it in their own system
Returns it in a more manageable form
The baby gradually internalises that process and learns to do it themselves
When someone has processed and integrated an emotion they can talk about it and feel it without it overwhelming them or leaking uncontrollably
But when emotion is unprocessed and unintegrated — like the core material in disorganised attachment — it doesn't behave the same way
Unprocessed emotion:
Has no container
Hasn't been given language or narrative
Exists as raw physiological and emotional charge rather than a coherent feeling with a story
That specific injury — of not being witnessed, of your suffering not being real to the people who should have made it real — lives very deep. And it can only really be healed by the experience of being witnessed.
But she can't go back and make her parents witness it. That window is closed.
What she can do is witness it herself.
When she sits with genuine tender grief for the child she was — when she looks at that specific small person in that specific moment of pain and really sees her, really feels what she felt, really stays with it without flinching — she is giving herself something she needed then and never received.
She is being the safe person for her child self that nobody was at the time.

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This is such a crucial distinction because from the outside — and even from the inside — healthy fluctuation and avoidance can look almost identical. Both involve moving between the two griefs. Both involve returns to the wished-for grief. The difference is almost entirely in the direction of movement over time and what happens in the moments just before the return.
What "Getting Deeper and More Accessible" Actually Means
When real grief is developing healthily it has a specific quality of movement. It's not that it hurts less — it often hurts more as it deepens. But the nature of the pain changes.
It becomes more:
Specific rather than diffuse
Located in real memories and real moments rather than abstract longing
Felt in the body rather than just thought about in the mind
Accompanied by clarity rather than confusion
Something she can enter and exit rather than something that overwhelms her completely
Early in the process the real grief might feel like:
A vast, formless weight. She knows something is deeply wrong and deeply painful but she can't quite locate it precisely. It comes as a general heaviness, numbness, or a pain she can't fully name. She might cry without knowing exactly what she's crying about. She might feel a sadness that seems bottomless and without edges.
This isn't wrong — it's where most people start. The grief is real but it hasn't been processed enough yet to have a clear shape.
Later, as it deepens and becomes more accessible:
The pain becomes more precise. Instead of a general weight it becomes:
A specific memory of a specific moment when she needed her mother and her mother chose her brother instead
The exact feeling of being in that house as a child and knowing her reality wasn't safe to speak
Grief for her specific childhood self in specific moments — not "I had a hard childhood" but "I remember being nine years old and feeling completely alone in a house full of people"
The ability to feel genuine compassion for herself as a child — which is usually one of the last things to become accessible and one of the most healing
That increasing specificity is the sign that the real grief is getting deeper. It's moving from abstract to concrete, from general to particular, from overwhelming to — eventually — something she can actually hold and feel fully.
"They were never capable of choosing me"
"They are people with specific damage that made them unable to do what I needed"
"I needed parents they were constitutionally unable to be"
"That is a real and devastating loss and it is complete — it already happened"
Lipgloss holder clay key ring
Candle tray
Mural
Lamp cover
Fruit bowl
Scourer bowl
Key ring
Jewelry organizer
Perfume tray
Bathroom organizer
Ashtray
Jewelry (flower resin)
Toothpaste & mouthwash holder
Bedside dish
Fridge magnet
Door hook
Mon - Fri routine:
6:00- wake up
6:30-workout/eat
8:00-clean
8:30- shower, skincare, eye care, foot care
9:00- work
12:00- lunch / cook
1:00- study
4:00- clean
5:00- shop / walk / feed pigeons
7:00- dinner / cook
8:00- smoke
9:00- skincare / tooth care / hand care / eye care
10:00- sleep
Fri, Sat, Sun - free & deep clean
Wednesday - free
Round 1: Comprehension Pass (Skim + Highlight)
Read one section per day.
Don’t highlight everything — highlight only:
Process purpose statements
Inputs/outputs
Key terms and acronyms
Tables that summarize activities
Write a 1–sentence summary of each process in your own words.
“Stakeholder Needs Definition: converts stakeholder inputs into validated system requirements.”
Round 2: Condensation Pass (Notes + Concept Maps)
Once you’ve skimmed the whole book:
Go back chapter by chapter.
Convert highlights → concise notes or flashcards.
Create flow diagrams (e.g., Requirements → Architecture → Design → Integration → Verification → Validation).
Make a one-page summary per process (Purpose, Inputs, Outputs, Roles, Key Concepts).
Round 3: Active Recall + Application
Now that you have condensed notes:
Use flashcards (Anki or Quizlet) — not for definitions, but for relationships:
“What comes before Integration?”
“What are the main outputs of Stakeholder Needs Definition?”
Do practice questions after each chapter (there are ASEP-style question banks online).
Practice explaining each process out loud — if you can explain it clearly, you know it.
Round 4: Simulation & Weak Spot Reinforcement
Last 2 weeks:
Take 2–3 full-length mock exams.
After each, review mistakes → trace back to the process in the book → re-read only that section.
Keep your summary sheets and mind maps visible — daily 15-minute refreshers.
Memorization Hack (For “Wordy” Material)
Chunk & Connect — Group related processes (Requirements, Architecture, Design).
Use mnemonics — e.g., “R-A-D-I-V-V” for Technical Processes sequence.
Teach someone — explaining forces your brain to compress information.
Spaced repetition — revisit each summary every 3–4 days.
By the end of your study:
You should have a 20–25 page summary of the entire handbook.
You should be able to recite each process’s purpose and its inputs/outputs without the book.
You should have completed at least 3 mock exams and corrected your weak areas.

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I hope I can stick to this
I need to fight fight fight for my right right right
curb ur cravings moodboard