My skin is in better condition than people younger than I am.

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Top 9 Health Benefits of Black Garlic – Dr. Berg

 

(Does not take as long as 30 days to make it. )

(Also recommend L-reuteri be added to yogurt)

Lactobacillus reuteri (now classified as Limosilactobacillus reuteri) is a probiotic bacterium that produces reuterin, a broad-spectrum antimicrobial compound, to support gut health and immune function. It is extensively researched for its ability to reduce infantile colic, alleviate antibiotic-associated diarrhea, and improve symptoms of irritable bowel syndrome (IBS) and functional constipation.

Key benefits include reducing LDL cholesterol and increasing vitamin D levels, while also supporting oral health by inhibiting H. pylori and reducing plaque. Emerging research suggests it may also benefit skin health by improving barrier function and reducing inflammation associated with acne and eczema, as well as potentially aiding hair growth and mood regulation via the gut-brain axis.

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  https://fermentation.school/ is a free course given by https://cultured.guru/

 Please help by offering comments. I am getting closer to moving and opening a clinic that would allow us to 

prevent and even cure most diseases as I expect societal collapse including healthcare. I am thinking of exercise, fermenting and sprouting as key components,

 (from my brave browser AI)

Fermenting Tomatoes Without Salt — Detailed Guide Why Salt Is Usually Added Salt does three things in a ferment: it draws out vegetable juices via osmosis, it slows the fermentation pace so you have time to monitor texture, and it creates a selective environment where lactic acid bacteria (LAB) outcompete mold and spoilage organisms. Remove it and you lose all three advantages, so you need to compensate.

The Core Principle: Acid Is the Real Safety Barrier The most important correction to a common fear: botulism is not a realistic risk in a properly working lacto-ferment, salted or not. Clostridium botulinum cannot produce toxin below pH 4.6, and a healthy ferment drops through that threshold within 48–72 hours at room temperature. Salt helps speed up acid production, but the acid itself is what makes the environment lethal to pathogens. A USDA specialist has stated: "There has never been a documented case of foodborne illness from fermented vegetables." The rare botulism cases in fermented vegetables (reported in Thailand) all involved faulty processes — no salt, no starter, and a slow or stalled ferment that never reached safe acidity.

So the real risks of a salt-free tomato ferment are mold (on any part that floats above the liquid) and mushy texture, not botulism.

Practical Methods (Ranked by Reliability)1. Whey Starter (most popular salt-free approach)

Drain 2–4 tablespoons of fresh whey (from yogurt, kefir, or cheese-making) per quart of tomatoes.

Fill a clean jar with whole or halved tomatoes, garlic cloves, celery stalks, and any aromatics you like.

Pour the whey over the tomatoes, then top with non-chlorinated water (or filtered) until fully submerged.

Weight the tomatoes down (glass fermenting weight, a small clean stone, or a cabbage leaf) so nothing floats.

Cover with an airlock lid or a cloth + rubber band. An airlock is strongly preferred here because it keeps oxygen out, which is your main defense against mold without salt.

Ferment at 60–70 °F (cooler is better — it slows the process and gives LAB time to establish before any mold can take hold).

Taste daily starting at day 2. Once it's tangy to your liking (typically 3–5 days), move to the fridge.

2. Commercial Starter Culture

Brands like Caldwell Starter Culture, Body Ecology, or Homesteader Supply Veggie Starter are designed for exactly this.

Use per the package instructions (typically a small amount per quart) in place of salt.

Everything else is the same as the whey method: submerge, airlock, cool temperature, monitor daily.

This is the most reliable salt-free option because the culture is a known, potent strain of Lactobacillus species.

3. Sauerkraut Brine as a Starter

Use the liquid from a previous, successful sauerkraut batch (or store-bought raw, unheated sauerkraut juice).

It's already full of active LAB and a little acid, giving you a head start.

Mix roughly 1 part sauerkraut brine to 3 parts water, pour over tomatoes, submerge, airlock, and proceed as above.

This is the method used by Cultured Guru for their fermented cherry tomatoes — they ferment for only about 24 hours, then refrigerate.

4. "Dry" Method (No Added Liquid)

Heavily bruise or chop tomatoes (a mallet or knife) to release their own juices.

Mix in a small amount of whey or rejuvelac (fermented grain water) to coat everything.

Pack tightly into a jar so the released liquid covers the solids.

This is the most labor-intensive and the least predictable, but it works.

  

The negative effects of phytates and oxalates can be significantly reduced through proper food preparation methods such as soaking, sprouting, fermenting, and boiling. For most people consuming a varied diet, these compounds do not pose a health risk, though individuals with specific deficiencies or a history of kidney stones may benefit from moderating intake or using preparation techniques to lower their levels.

 The recommended daily sodium limit is 2,300 mg (1,500 mg if you have hypertension). So a single serving of sauerkraut can consume 40%+ of your daily allowance.

The nuance: A large Korean study (20,114 participants) found no association between high kimchi consumption and hypertension, likely because the high potassium content in the vegetable offsets the sodium effect. However, each additional gram of sodium per day is still associated with roughly a 6% increase in cardiovascular disease risk in the broader literature. (High Potassium foods best for fermentation.

  Balance salty ferments with low-sodium probiotic sources like kefir, yogurt, or kombucha

 If you're making your own, a 2% brine is the standard safe minimum; going below that risks food safety issues

  Here are the best fermentable foods ranked by their potassium contribution:

  

Vegetable       K⁺ (per cup, raw)            Ferment Style

Beets~           518 mg Beet                    sauerkraut, kimchi-style

 Carrots~        358 mg                            Carrot pickles, mixed ferments

Turnips~          345 mg                           Turnip kimchi, pickled

Sweet potatoes 542 mg                           Pickled, chutney-style

 Pumpkin~        441 mg                           Pickled, chutney

 Green beans~   330 mg                            Pickled, mixed jar

  Celery~            349 mg                            Mixed ferments, brined

  Cabbage (green) 170 mg                           Sauerkraut (Red cabbage has slightly more)

 Napa cabbage  180 mg                             Kimchi

  Radishes~           190 mg                            Pickled radish, kimchi

  Tomatoes~         292 mg                          Fermented tomato, hot sauce

  Chili peppers~     322 mg                            Hot sauce, pickled

  Garlic~                174 mg                               Fermented garlic

  Onions~               147 mg                               Fermented onion, condiment

Practical notes:

Kimchi is the standout — the Korean hypertension study you may have seen showed that the high potassium from napa cabbage, radish, and scallions in kimchi effectively neutralized the sodium load. A cup delivers ~226 mg K⁺ alongside ~700 mg Na⁺.

 Beets and carrots are the easiest high-potassium ferments to make at home — no special technique, just shred, salt (2%), and wait.

Sweet potatoes and pumpkin are higher in potassium than cabbage but less traditional for lacto-fermentation; they work better as short ferments (3–5 days) or in vinegar-brined pickles.

 Mixed ferments (e.g., a jar with beets + carrots + radishes + green beans) let you stack potassium while keeping the base sodium low.

 If your goal is specifically to offset the sodium in your ferments, the best strategy is to choose high-potassium vegetables as your base (beets, carrots, turnips) rather than relying on cabbage alone, and keep the salt at the functional minimum (~2% brine).

  Can I add potassium salt to a ferment? Would that help?

Yes, it works — with caveats on taste.

KCl provides the same osmotic pressure as NaCl, so it performs the same safety function in a ferment. Multiple studies confirm it's microbiologically effective:

A Tennessee State University thesis found sauerkraut fermented with 100% KCl had higher LAB counts than the NaCl control, and 98% sodium reduction.

A 2022 Wiley study on sauerkraut found KCl substitution up to 50% maintained acceptable fermentation kinetics and flavor; beyond that, bitterness became the limiting factor.

 A 2002 kimchi study (Choi et al.) showed 5:1 and 2:1 NaCl:KCl ratios produced faster LAB growth than the NaCl-only control, with all sensory qualities rated acceptable.

 The main problem is taste. KCl has a distinct bitter, metallic aftertaste

The lactic acid produced during fermentation partially masks the bitterness, which is why the Tennessee study found Lite Salt (70:30) kraut rated favorably against the NaCl control — the acid was hiding the KCl flavor.

Does it actually help with the potassium goal?

Modestly. A 50 g serving of sauerkraut made with a 2% brine that's 50% KCl contains roughly 0.5 g KCl, which is about 300 mg potassium — roughly equivalent to a small banana. That's a real bump, but it's not going to dramatically shift your daily K⁺ intake on its own. The bigger win is the sodium reduction (cutting sodium by 30–50% per serving).

Practical recommendation:

Use a 70:30 or 50:50 NaCl:KCl blend (or just use a "low-sodium salt" product like Lite Salt, which is typically 70:30)

 Keep total salt at your normal 2% by weight

Don't go above 50% KCl unless you're okay with a metallic edge

BEETS GOOD FOR US IF FERMENTED

Cardiovascular and Blood Pressure Support: The nitrates in beets convert to nitric oxide in the body, which relaxes and widens blood vessels. This process helps lower blood pressure, improves blood flow, and may reduce the risk of heart disease and stroke. Additionally, beets contain betaine, which helps lower homocysteine levels, further supporting heart health.

Enhanced Athletic Performance and Brain Health: Beetroot consumption has been shown to improve stamina and endurance by increasing oxygen delivery to muscles during exercise. The improved blood flow also supports brain health by enhancing circulation to the frontal lobe, which is responsible for working memory and decision-making.

Digestive, Anti-Inflammatory, and Liver Benefits: Rich in dietary fiber, beets promote healthy digestion and gut microbiome function. Their betalain pigments provide potent anti-inflammatory and antioxidant effects, protecting cells from oxidative stress. Furthermore, betaine supports liver function and may help protect against non-alcoholic fatty liver disease.

 RED CARROTS

 Carrots (Daucus carota) are one of the most nutrient-dense root vegetables, prized for their exceptionally high beta-carotene content (a precursor to vitamin A), along with fiber, vitamin K1, potassium, and antioxidants like lutein and zeaxanthin.

Eye Health: This is carrots' most celebrated benefit. Beta-carotene converts to vitamin A, essential for night vision and retinal health. The carotenoids lutein and zeaxanthin accumulate in the retina and may reduce the risk of age-related macular degeneration and cataracts. A single medium carrot provides roughly 110% of the daily vitamin A requirement.

Heart and Cardiovascular Health: The fiber and antioxidants in carrots help lower LDL cholesterol and reduce arterial inflammation. Potassium supports healthy blood pressure regulation. Red carrots additionally contain lycopene, a compound linked to reduced heart disease risk.

Immune and Skin Support: Vitamin A strengthens mucosal barriers in the respiratory and digestive tracts — the body's first line of defense against pathogens. Vitamin C further supports immune cell activity. Beta-carotene's antioxidant properties also help protect skin from UV damage and slow signs of aging by improving elasticity and hydration.

 So a fermented mix of beets, red carrots and tomatoes might be a good start!!!

 special notes:

Kimchi is the standout — the Korean hypertension study you may have seen showed that the high potassium from napa cabbage, radish, and scallions in kimchi effectively neutralized the sodium load. A cup delivers ~226 mg K⁺ alongside ~700 mg Na⁺.

Beets and carrots are the easiest high-potassium ferments to make at home — no special technique, just shred, salt (2%), and wait.

Sweet potatoes and pumpkin are higher in potassium than cabbage but less traditional for lacto-fermentation; they work better as short ferments (3–5 days) or in vinegar-brined pickles.

Mixed ferments (e.g., a jar with beets + carrots + radishes + green beans) let you stack potassium while keeping the base sodium low.

If your goal is specifically to offset the sodium in your ferments, the best strategy is to choose high-potassium vegetables as your base (beets, carrots, turnips) rather than relying on cabbage alone, and keep the salt at the functional minimum (~2% brine)

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My Apologies: I am developing a formula approach to health.

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 Here are some of the easiest fermented fizzy drinks to make at home, ranked from simplest to slightly more involved:

Tepache — The easiest by far. Just combine pineapple scraps (rinds, core), sugar (traditionally piloncillo, but brown sugar works), water, and a cinnamon stick in a jar. Wild yeasts on the pineapple skin do the work. Ready in 2–5 days. Lightly fizzy, lightly alcoholic (~1–2% ABV).

Wild-Fermented Fruit Soda — No starter needed at all. Toss fruit (strawberries, berries, etc.) with sugar and water in a jar, stir daily, and bottle after ~5 days when it starts bubbling. Naturally carbonated in the bottle.

Beet Kvass — Chopped beets + salt + water in a jar. Ferments in about a week into a deep red, earthy, slightly sweet drink. Can be flavored with ginger, cloves, or citrus. Very low effort.

Sparkling Apple Cider — Pours unpasteurized apple juice into a jar with a tight lid, refrigerates for ~2 weeks. The natural yeasts in the juice create a gentle sparkle. Essentially zero active steps.

Water Kefir — Requires purchasing kefir grains once, then it's easy: add grains to sugar water or juice, wait ~24 hours, strain, and bottle for a second ferment to build fizz. Produces a lightly sparkling, probiotic-rich drink.

Ginger Beer / Ginger Bug Sodas — Start a ginger bug (ginger + sugar + water, fed daily for ~5 days), then use it to ferment any sweet liquid — lemonade, root beer, fruit juice. Bottle for 2–3 days for carbonation. More setup, but the bug is reusable indefinitely.

Kombucha — The most well-known but slightly more involved: brew sweetened tea, add a SCOBY and starter liquid, ferment 7–14 days, then bottle for a second ferment to build fizz. Best to get a starter kit or a SCOBY from a friend.

Quick-start tip: If you want the absolute lowest barrier, go with tepache or wild fruit soda — no purchased cultures, no special equipment, just fruit, sugar, water, and patience.

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 Roughly 70% of immune cells reside in the gut. A healthier microbiome supports stronger immune responses, and the probiotics in fermented drinks help inhibit the growth of harmful pathogens.

Anti-Inflammatory and Antioxidant Effects

Fermentation produces organic acids (lactic, acetic) and bioactive compounds that reduce systemic inflammation and neutralize free radicals. Kombucha in particular is rich in tea-derived polyphenols, giving it notably high antioxidant capacity

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Optimal Triple Sprout Ratio:

 1 tbsp radish sprouts

 1 tbsp broccoli sprouts

 2 tbsp moringa sprouts

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Mustard Sprouts (Strong Synergy)

 Why: Also contains glucosinolates + isothiocyanates; peppery flavor balances moringa's taste

Synergy: Three-pronged isothiocyanate approach = maximum Nrf2 pathway activation

Add ratio: 0.5 part mustard : 1 broccoli : 2 moringa

Research: Often used in phytochemical research protocols alongside broccoli

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Sunflower Sprouts (Mild Complement)

Why: High in vitamin E + selenium (protects polyphenols from oxidation)

Synergy: Antioxidant support—preserves the phytochemicals you're consuming

Add ratio: 0.5 part sunflower : 1 broccoli : 2 moringa

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Alfalfa Sprouts (Complementary, Not Synergistic)

Why: Different phytochemical profile—adds saponins, canavanine, L-canavanine (immune support)

Synergy: Broadens nutrient spectrum without overlapping mechanisms

Add ratio: 1 part alfalfa : 1 broccoli : 2 moringa

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Sunflower Sprouts (3-5 days old)

What they are: Just the sprouted seed with root and first cotyledons (seed leaves)

Nutrient profile: Highest in live enzymes, sprouted nutrients, and myrosinase enzyme

Best for: Enzyme activation of the moringa + broccoli glucosinolates (synergy you're going for)

Bioavailability: Peak because all compounds are in "pre-digested" form from sprouting

Taste: Mild, slightly sweet

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Radish Sprouts

Taste: Sharp, peppery, spicy bite (similar to wasabi or horseradish)

Intensity: Very strong—can be overpowering in large amounts

Best used: Small portions (0.5-1 tbsp) mixed with milder sprouts

Flavor profile: Hot, pungent, lingering spice that clears sinuses

Pairing tip: Masks moringa's earthiness well, but use sparingly

Mustard Sprouts

Taste: Sharp, tangy, slightly bitter with a mustard-like kick

Intensity: Medium-strong (between radish and alfalfa)

Best used: 1 tbsp mixed into the blend

Flavor profile: Peppery, zesty, aromatic

Pairing tip: Complements broccoli sprouts naturally (both from Brassica family)

Alfalfa Sprouts

Taste: Mild, slightly sweet, grassy, fresh

Intensity: Very gentle—almost neutral

Best used: Main bulk of your mix (these soften the spicy sprouts)

Flavor profile: Clean, vegetable-like, nutty undertones

 Pairing tip: Perfect buffer between strong radish/mustard and earthy moringa

The Taste Reality of Your Protocol:

If you go 1 radish : 1 broccoli : 2 moringa : 0.5 alfalfa, you'll experience:

First bite: Peppery kick from radish + broccoli's subtle bitterness

Middle notes: Earthy, mineral-forward moringa (customers note it can be "disgusting" raw)

Finish: Mild alfalfa sweetness balancing the heat

My Recommendation for Best Taste:

Adjust to 0.5 radish : 1 broccoli : 2 moringa : 1 alfalfa so alfalfa buffers the sharpness. The synergy remains intact—you're just making it more palatable.

Pro Tip:

Mix your sprouts with a squeeze of lemon juice and a pinch of sea salt—this balances the bitter/peppery notes and actually increases polyphenol absorption by up to 30%.

Would you like flavor-balancing tips or ways to consume these if the taste is too strong?

 How to mask the taste

add lemon, maybe tahini, add olive oil

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SERIOUS APOLOGIES TO ANYONE STILL READING THIS:

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