Tyrone Bray from Titan Health walks through a three-step self-test for gluten intolerance: eliminate all grains for 60 days, eat a typical grain meal, then watch for symptoms like bloating, headaches, or brain fog over the next week. If symptoms return, try six months off grains before reintroducing them slowly.
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Hey guys, what's up? Tyrone Bray here, founder of Titan Health and Performance, and welcome to this week's health tip. So today's video is basically just a follow-up to a video we did a few weeks back on gluten intolerance and some of the symptoms associated with it, and some of the damage that it can cause in the gut. Basically, since then, quite a few of you guys have emailed me asking what it is I do with my clients if I suspect or if they suspect they are intolerant to grains. Well, basically here I just use a 3-step process and that tends to be good enough to determine whether somebody is intolerant or not and whether they should or shouldn't have them in the diet. Now, basically step 1 is eliminate them. Now, if you suspect you have a problem, the first thing you have to do is eliminate them because obviously if you do have a problem, they're going to continue to cause damage, and obviously the longer you ignore this, the more damage is going to be caused in the long run. So step 1, of course, is eliminate. Now ideally you will eliminate them for 60 days. Now you can eliminate for longer, and if you do longer, it's even better, but you can sometimes get away with 30 days, but 60 days to begin with is like the golden standard. For here, for me, sorry, in my practice. That's what tends to work best for me and my clients in order to get the best results. We use 60 days. So you eliminate for 60 days. After this 60-day period, what you would then do with step 2 is have a grain day. Now by grain day, I basically mean for breakfast you might have cereals, for lunch you'll have sandwiches maybe, and for dinner you're gonna have pasta. So basically, you're just gonna have a significantly larger amount than you would have maybe normally had, and obviously way more than you've had the last 60 days because you've not had any at all. So that's step 2. With step 3 is just eliminate them again for a further 7 days. So you eliminate for 60 days, have your grain day, then eliminate for 7 days. But what you do in this 7-day period is look for any of your old symptoms returning. So if you were getting headaches, maybe you were getting bloated, perhaps you had the neurological issues, maybe the cloudy thinking, brain fog, that type of thing. Maybe you had insomnia and that's gone away, you may be sleeping better. Maybe some of you women that are maybe in menopause that are getting the hot flushes, you may have found that they went away. And if so, if they went away in this period, you're obviously looking to see if anything like that comes back after you've had your grain day. Now, during this 7-day period, if nothing happens at all, then you may be one of the few that can obviously tolerate grains and maybe keep them in your diet. But if any of your old symptoms do come back, then we recommend you eliminate for a further 6 months. Now, after this 6-month period is when you then have your next grain day. But most people by then just have gotten to the point where they're so used to not having any grain products in the diet and usually 6 months in, have way more energy, feel better, they're a lot fitter, etc., that they don't feel the need to bring the grains back in or even trial them. But of course, that's going to be your choice after the 6-month period. So I'll just run through those again. Step 1, eliminate for 60 days. Step 2, have your grain day. Then step 3 is eliminate for a further 7 days, and you basically just watch what your body does. And listen to it. You know, if you are getting your old symptoms back or any new symptoms, then you're going to want to make sure that you eliminate for a further 6 months to make sure that obviously any damage that may have been left over from before, make sure that gets healed up, etc., before trying the grains again. But if none of your symptoms do come back, then as I say, you may be one of the few that can tolerate them without any problems. But I would just say, take Take your time with the reintroduction. Just gradually introduce them, gradually increase them if that's what you're going to do. And again, listen to your body. Watch out for the symptoms, and if they come back, get rid of them. It's not worth having them in the diet and keep causing damage to the gut, etc., you know, just to have some grains. There are plenty of other foods out there that you can eat. There's your meat, your fish, your fruits, your veg. There's nuts, seeds, legumes. There's eggs. There's dairy. You know, there are hundreds of foods out there. At the end of the day, you don't have to have grains in the diet. They're non-essential, but if you do want them and you can tolerate them, of course, feel free to do so. So that's my simple system. 3 steps: eliminate, grain day, eliminate, and watch. Basically, as always, any questions, feel free to post them in the comment section below this video on our blog. Obviously, if you have any insights of your own, perhaps you've got some experiences where you've had troubles with grains, and you know, you think that your advice or your insights may help some of our other readers, feel free to post them below the video also, and I shall get back to you guys as soon as I can. Thanks for watching. And as always, if you like this video, why not subscribe to our channel? And feel free to share this video with all of your friends or family, or anybody that you feel may benefit. And if you'd like access to exclusive health and performance advice that I only share via email, Get yourselves over to TitanHealth.com and sign up for email updates.
