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    Health

    Cultured Food Life

    Discover how to make and serve delicious probiotic foods and improve your overall health with Donna Schwenk. In her weekly radio show “Cultured Food Life” (new episodes every Tuesday), Donna will de-mystify different probiotic foods such as kefir, kombucha, and cultured vegetables, and share how to add these foods into your diet. As a teacher and writer, Donna works with thousands of people to open the door to a world of foods that can help improve an array of health problems including high blood pressure, diabetes, and IBS. In her down-to-earth and informative style, Donna will walk you through the basic preparation techniques and teach you how to make these delicious probiotic recipes at home. You can find out all about Donna on her web site https://www.culturedfoodlife.com/

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    Latest Episodes:
    Episode 347: How L. Reuteri Targets Harmful Bacteria — Especially in the Upper Gut Feb 22, 2026
    Show notes

    How does L. reuteri actually work? In this episode, I explain how this unique beneficial bacterium functions in the upper gut, produces bacteriocins that inhibit harmful bacteria, and supports balance without damaging the microbiome.

    Episode link: https://www.culturedfoodlife.com/podcast/episode-347-how-l-reuteri-targets-harmfull-bacteria-especially-in-the-upper-gut/

    Link(s) I talked about:

    • Video: https://www.youtube.com/watch?v=u5OoXoZiJAM

    Check out these other links:

    • My Story Video: https://youtu.be/CbX9Nv9OtGM

    • For health tips and recipes, subscribe to our weekly emails. We'll also send you our free Getting Started Guide: http://bit.ly/2BnHpay

    • Listen to all my podcasts: http://bit.ly/cflpodcast

    • Become a Biotic Pro Member: http://bit.ly/2kkhwS1

    • Cultured Food Recipes: http://bit.ly/2UIfY2x

    • Health and Food Topics: http://bit.ly/2SdzIOS

    • My Amazon Shop: https://bit.ly/3KdhEge

    MY STARTER CULTURES

    • Milk Kefir Grains: http://bit.ly/2rQ99PE

    • L. Reuteri Superfood: https://bit.ly/LReuteriSuperfoodStarter

    • L. Gasseri Superfood: https://bit.ly/LGasseriSuperfoodStarter

    • Easy Kefir: http://bit.ly/2MQ1nPV

    • Kefir Soda Starter: http://bit.ly/3YVErTa

    • Kombucha Starter: http://bit.ly/2g2R9hE

    • Vegetable Starter: http://bit.ly/2SzzVem

    • Water Kefir Crystals: http://bit.ly/2irmImW

    • Sourdough Starter: http://bit.ly/2IjaaXK

    • Other items in my store: http://bit.ly/2HTKZ27

    STAY CONNECTED

    • Instagram: http://instagram.com/culturedfoodlife/

    • Facebook: https://www.facebook.com/CulturedFoodLife/

    • Pinterest: http://pinterest.com/donnaschwenk/

    • Twitter: https://twitter.com/donnaschwenk

    Episode 346: Fermented Foods for Weight Loss Feb 08, 2026
    Show notes

    In this episode, I share how fermented foods like kefir, yogurt, cultured vegetables, and kombucha can help calm cravings, support blood sugar, reduce inflammation, and gently bring your metabolism back into rhythm. We'll talk about why weight loss often doesn't happen right away, how your gut bacteria play a powerful role, and how small, consistent habits can create lasting change.

    This isn't a quick fix. It's a kinder, smarter way to support your body — and let weight loss happen naturally.

    Episode link: https://www.culturedfoodlife.com/podcast/episode-346-fermented-foods-for-weight-loss/

    Link(s) I talked about:

    • Article: https://www.culturedfoodlife.com/fermented-foods-for-weight-loss/
    • Course: https://www.culturedfoodlife.com/members/courses/kefir-mastery-2-0/

    Check out these other links:

    • My Story Video: https://youtu.be/CbX9Nv9OtGM

    • For health tips and recipes, subscribe to our weekly emails. We'll also send you our free Getting Started Guide: http://bit.ly/2BnHpay

    • Listen to all my podcasts: http://bit.ly/cflpodcast

    • Become a Biotic Pro Member: http://bit.ly/2kkhwS1

    • Cultured Food Recipes: http://bit.ly/2UIfY2x

    • Health and Food Topics: http://bit.ly/2SdzIOS

    • My Amazon Shop: https://bit.ly/3KdhEge

    MY STARTER CULTURES

    • Milk Kefir Grains: http://bit.ly/2rQ99PE

    • L. Reuteri Superfood: https://bit.ly/LReuteriSuperfoodStarter

    • L. Gasseri Superfood: https://bit.ly/LGasseriSuperfoodStarter

    • Easy Kefir: http://bit.ly/2MQ1nPV

    • Kefir Soda Starter: http://bit.ly/3YVErTa

    • Kombucha Starter: http://bit.ly/2g2R9hE

    • Vegetable Starter: http://bit.ly/2SzzVem

    • Water Kefir Crystals: http://bit.ly/2irmImW

    • Sourdough Starter: http://bit.ly/2IjaaXK

    • Other items in my store: http://bit.ly/2HTKZ27

    STAY CONNECTED

    • Instagram: http://instagram.com/culturedfoodlife/

    • Facebook: https://www.facebook.com/CulturedFoodLife/

    • Pinterest: http://pinterest.com/donnaschwenk/

    • Twitter: https://twitter.com/donnaschwenk

    Episode 345: When Is The Best Time To Eat Fermented Foods? Feb 01, 2026
    Show notes

    When Is the Best Time to Eat Fermented Foods?

    Fermented foods were once eaten naturally—at meals, between meals, whenever they were ready. But modern digestion is different, and WHEN you eat fermented foods can matter.

    In this episode, I share the best times to enjoy fermented foods and why timing can support digestion, blood sugar, and appetite—especially if you're over 40 or just getting started. Tune in to learn more.

    Episode link: https://www.culturedfoodlife.com/podcast/episode-345-when-is-the-best-time-to-eat-fermented-foods/

    Link(s) I talked about:

    • Article: https://www.culturedfoodlife.com/when-is-the-best-time-to-eat-fermented-foods/
    • Article: https://www.culturedfoodlife.com/which-is-the-best-yogurt-for-you/

    Check out these other links:

    • My Story Video: https://youtu.be/CbX9Nv9OtGM

    • For health tips and recipes, subscribe to our weekly emails. We'll also send you our free Getting Started Guide: http://bit.ly/2BnHpay

    • Listen to all my podcasts: http://bit.ly/cflpodcast

    • Become a Biotic Pro Member: http://bit.ly/2kkhwS1

    • Cultured Food Recipes: http://bit.ly/2UIfY2x

    • Health and Food Topics: http://bit.ly/2SdzIOS

    • My Amazon Shop: https://bit.ly/3KdhEge

    MY STARTER CULTURES

    • Milk Kefir Grains: http://bit.ly/2rQ99PE

    • L. Reuteri Superfood: https://bit.ly/LReuteriSuperfoodStarter

    • L. Gasseri Superfood: https://bit.ly/LGasseriSuperfoodStarter

    • Easy Kefir: http://bit.ly/2MQ1nPV

    • Kefir Soda Starter: http://bit.ly/3YVErTa

    • Kombucha Starter: http://bit.ly/2g2R9hE

    • Vegetable Starter: http://bit.ly/2SzzVem

    • Water Kefir Crystals: http://bit.ly/2irmImW

    • Sourdough Starter: http://bit.ly/2IjaaXK

    • Other items in my store: http://bit.ly/2HTKZ27

    STAY CONNECTED

    • Instagram: http://instagram.com/culturedfoodlife/

    • Facebook: https://www.facebook.com/CulturedFoodLife/

    • Pinterest: http://pinterest.com/donnaschwenk/

    • Twitter: https://twitter.com/donnaschwenk

    Episode 344: Skyr- A Thousand Years of Strength—From Spoon to Bread Jan 25, 2026
    Show notes

    In this episode, I share the ancient story of skyr—an Icelandic cultured food that has nourished people for more than a thousand years. Skyr wasn't a trend or a treat. It was relied upon, day after day, to sustain families through long winters and hard work. I also share how a visit to a Danish village inspired me to create a Viking-style seed and nut bread enriched with skyr—one of the most satisfying gluten-free breads I've ever made.

    Episode link: https://www.culturedfoodlife.com/podcast/episode-344-skyr-a-thousand-years-of-strength-from-spoon-to-bread/

    Link(s) I talked about:

    • Article: https://www.culturedfoodlife.com/skyr-a-thousand-years-of-strengthfrom-spoon-to-bread/

    Check out these other links:

    • My Story Video: https://youtu.be/CbX9Nv9OtGM

    • For health tips and recipes, subscribe to our weekly emails. We'll also send you our free Getting Started Guide: http://bit.ly/2BnHpay

    • Listen to all my podcasts: http://bit.ly/cflpodcast

    • Become a Biotic Pro Member: http://bit.ly/2kkhwS1

    • Cultured Food Recipes: http://bit.ly/2UIfY2x

    • Health and Food Topics: http://bit.ly/2SdzIOS

    • My Amazon Shop: https://bit.ly/3KdhEge

    MY STARTER CULTURES

    • Milk Kefir Grains: http://bit.ly/2rQ99PE

    • L. Reuteri Superfood: https://bit.ly/LReuteriSuperfoodStarter

    • L. Gasseri Superfood: https://bit.ly/LGasseriSuperfoodStarter

    • Easy Kefir: http://bit.ly/2MQ1nPV

    • Kefir Soda Starter: http://bit.ly/3YVErTa

    • Kombucha Starter: http://bit.ly/2g2R9hE

    • Vegetable Starter: http://bit.ly/2SzzVem

    • Water Kefir Crystals: http://bit.ly/2irmImW

    • Sourdough Starter: http://bit.ly/2IjaaXK

    • Other items in my store: http://bit.ly/2HTKZ27

    STAY CONNECTED

    • Instagram: http://instagram.com/culturedfoodlife/

    • Facebook: https://www.facebook.com/CulturedFoodLife/

    • Pinterest: http://pinterest.com/donnaschwenk/

    • Twitter: https://twitter.com/donnaschwenk

    Episode 343: The Forgotten Foods That Built Strong Guts (Before Diets Existed) Jan 18, 2026
    Show notes

    In this episode, I share the story of the forgotten foods that built strong guts for thousands of years — kefir, yogurt, cultured vegetables, fermented drinks, and sourdough. These foods weren't trends or optional add-ons. They were everyday nourishment that supported digestion, immunity, and resilience.

    If you've ever wondered why modern guts struggle so much, this episode may help you remember what the body has always known.

    Episode link: https://www.culturedfoodlife.com/podcast/episode-343-the-forgotten-foods-that-built-strong-guts-before-diets-existed/

    Link(s) I talked about:

    • Article: https://www.culturedfoodlife.com/the-forgotten-foods-that-built-strong-guts-before-diets-existed/

    Check out these other links:

    • My Story Video: https://youtu.be/CbX9Nv9OtGM

    • For health tips and recipes, subscribe to our weekly emails. We'll also send you our free Getting Started Guide: http://bit.ly/2BnHpay

    • Listen to all my podcasts: http://bit.ly/cflpodcast

    • Become a Biotic Pro Member: http://bit.ly/2kkhwS1

    • Cultured Food Recipes: http://bit.ly/2UIfY2x

    • Health and Food Topics: http://bit.ly/2SdzIOS

    • My Amazon Shop: https://bit.ly/3KdhEge

    MY STARTER CULTURES

    • Milk Kefir Grains: http://bit.ly/2rQ99PE

    • L. Reuteri Superfood: https://bit.ly/LReuteriSuperfoodStarter

    • L. Gasseri Superfood: https://bit.ly/LGasseriSuperfoodStarter

    • Easy Kefir: http://bit.ly/2MQ1nPV

    • Kefir Soda Starter: http://bit.ly/3YVErTa

    • Kombucha Starter: http://bit.ly/2g2R9hE

    • Vegetable Starter: http://bit.ly/2SzzVem

    • Water Kefir Crystals: http://bit.ly/2irmImW

    • Sourdough Starter: http://bit.ly/2IjaaXK

    • Other items in my store: http://bit.ly/2HTKZ27

    STAY CONNECTED

    • Instagram: http://instagram.com/culturedfoodlife/

    • Facebook: https://www.facebook.com/CulturedFoodLife/

    • Pinterest: http://pinterest.com/donnaschwenk/

    • Twitter: https://twitter.com/donnaschwenk

    Episode 342: Which is Better – Water Kefir, Milk Kefir, or Kefir Soda? Jan 11, 2026
    Show notes

    People ask me this question all the time — which kefir is best? In this episode, I break down the real differences between water kefir, milk kefir, and kefir soda, and explain why they're not all the same, even when they look similar. We'll talk about probiotics, yeasts, sugar, alcohol concerns, and why microbial diversity matters — especially if you're healing your gut or dealing with sensitivities like candida.

    Episode link: https://www.culturedfoodlife.com/podcast/episode-342-which-is-better-water-kefir-milk-kefir-or-kefir-soda/

    Link(s) I talked about:

    • Article: https://www.culturedfoodlife.com/which-is-better-water-kefir-milk-kefir-or-kefir-soda/

    Check out these other links:

    • My Story Video: https://youtu.be/CbX9Nv9OtGM

    • For health tips and recipes, subscribe to our weekly emails. We'll also send you our free Getting Started Guide: http://bit.ly/2BnHpay

    • Listen to all my podcasts: http://bit.ly/cflpodcast

    • Become a Biotic Pro Member: http://bit.ly/2kkhwS1

    • Cultured Food Recipes: http://bit.ly/2UIfY2x

    • Health and Food Topics: http://bit.ly/2SdzIOS

    • My Amazon Shop: https://bit.ly/3KdhEge

    MY STARTER CULTURES

    • Milk Kefir Grains: http://bit.ly/2rQ99PE

    • L. Reuteri Superfood: https://bit.ly/LReuteriSuperfoodStarter

    • L. Gasseri Superfood: https://bit.ly/LGasseriSuperfoodStarter

    • Easy Kefir: http://bit.ly/2MQ1nPV

    • Kefir Soda Starter: http://bit.ly/3YVErTa

    • Kombucha Starter: http://bit.ly/2g2R9hE

    • Vegetable Starter: http://bit.ly/2SzzVem

    • Water Kefir Crystals: http://bit.ly/2irmImW

    • Sourdough Starter: http://bit.ly/2IjaaXK

    • Other items in my store: http://bit.ly/2HTKZ27

    STAY CONNECTED

    • Instagram: http://instagram.com/culturedfoodlife/

    • Facebook: https://www.facebook.com/CulturedFoodLife/

    • Pinterest: http://pinterest.com/donnaschwenk/

    • Twitter: https://twitter.com/donnaschwenk

    Episode 341: Why January Is the Best Time to Heal Your Gut Jan 04, 2026
    Show notes

    January isn't meant for restriction, detoxes, or dieting. It's meant for rest, repair, and nourishment.

    In this episode, I share why January is actually the best time to heal your gut — gently and naturally. We'll talk about why true detoxing isn't about taking things away, how cultured foods support the liver, immune system, and microbiome, and why foods like kefir, kombucha, yogurt, kefir soda, and cultured vegetables are support foods, not quick fixes.

    If you're ready to begin the year feeling better in your body — without pressure or extremes — this episode is for you.

    Episode link: https://www.culturedfoodlife.com/podcast/episode-341-why-january-is-the-best-time-to-heal-your-gut/

    Link(s) I talked about:

    • Article: https://www.culturedfoodlife.com/why-january-is-the-best-time-to-heal-your-gut/
    • My Story Video: https://www.youtube.com/watch?v=CbX9Nv9OtGM

    Check out these other links:

    • My Story Video: https://youtu.be/CbX9Nv9OtGM

    • For health tips and recipes, subscribe to our weekly emails. We'll also send you our free Getting Started Guide: http://bit.ly/2BnHpay

    • Listen to all my podcasts: http://bit.ly/cflpodcast

    • Become a Biotic Pro Member: http://bit.ly/2kkhwS1

    • Cultured Food Recipes: http://bit.ly/2UIfY2x

    • Health and Food Topics: http://bit.ly/2SdzIOS

    • My Amazon Shop: https://bit.ly/3KdhEge

    MY STARTER CULTURES

    • Milk Kefir Grains: http://bit.ly/2rQ99PE

    • L. Reuteri Superfood: https://bit.ly/LReuteriSuperfoodStarter

    • L. Gasseri Superfood: https://bit.ly/LGasseriSuperfoodStarter

    • Easy Kefir: http://bit.ly/2MQ1nPV

    • Kefir Soda Starter: http://bit.ly/3YVErTa

    • Kombucha Starter: http://bit.ly/2g2R9hE

    • Vegetable Starter: http://bit.ly/2SzzVem

    • Water Kefir Crystals: http://bit.ly/2irmImW

    • Sourdough Starter: http://bit.ly/2IjaaXK

    • Other items in my store: http://bit.ly/2HTKZ27

    STAY CONNECTED

    • Instagram: http://instagram.com/culturedfoodlife/

    • Facebook: https://www.facebook.com/CulturedFoodLife/

    • Pinterest: http://pinterest.com/donnaschwenk/

    • Twitter: https://twitter.com/donnaschwenk

    Episode 340: 4 Fermented Foods I Never Skip In December Dec 07, 2025
    Show notes

    December is joyful and busy — which is why my body depends on four fermented foods to stay balanced. In this episode, I share the simple daily staples that keep my digestion steady, my immunity strong, and my energy up all month long: kefir, protein-rich yogurt, cultured veggies, and a bubbly kefir soda or kombucha. These small habits make the biggest difference during the holidays. 💛

    Episode link: https://www.culturedfoodlife.com/podcast/4-fermented-foods-i-never-skip-in-december/

    Link(s) I talked about:

    • Article: https://www.culturedfoodlife.com/the-4-fermented-foods-i-never-skip-in-december/

    Check out these other links:

    • My Story Video: https://youtu.be/CbX9Nv9OtGM

    • For health tips and recipes, subscribe to our weekly emails. We'll also send you our free Getting Started Guide: http://bit.ly/2BnHpay

    • Listen to all my podcasts: http://bit.ly/cflpodcast

    • Become a Biotic Pro Member: http://bit.ly/2kkhwS1

    • Cultured Food Recipes: http://bit.ly/2UIfY2x

    • Health and Food Topics: http://bit.ly/2SdzIOS

    • My Amazon Shop: https://bit.ly/3KdhEge

    MY STARTER CULTURES

    • Milk Kefir Grains: http://bit.ly/2rQ99PE

    • L. Reuteri Superfood: https://bit.ly/LReuteriSuperfoodStarter

    • L. Gasseri Superfood: https://bit.ly/LGasseriSuperfoodStarter

    • Easy Kefir: http://bit.ly/2MQ1nPV

    • Kefir Soda Starter: http://bit.ly/3YVErTa

    • Kombucha Starter: http://bit.ly/2g2R9hE

    • Vegetable Starter: http://bit.ly/2SzzVem

    • Water Kefir Crystals: http://bit.ly/2irmImW

    • Sourdough Starter: http://bit.ly/2IjaaXK

    • Other items in my store: http://bit.ly/2HTKZ27

    STAY CONNECTED

    • Instagram: http://instagram.com/culturedfoodlife/

    • Facebook: https://www.facebook.com/CulturedFoodLife/

    • Pinterest: http://pinterest.com/donnaschwenk/

    • Twitter: https://twitter.com/donnaschwenk

    Episode 339: Thanksgiving Reset- How Fermented Foods Can Help You Bounce Back Fast Nov 30, 2025
    Show notes

    Feeling a little off after the holiday feast? In this episode, I share a gentle 48-hour microbiome reset to help you ease bloating, boost energy, and get your gut back in balance. With simple steps using kefir, cultured veggies, kombucha, and cozy probiotic-rich recipes, you'll feel lighter and brighter in no time. Your microbes are ready to help—you just have to give them a little love.

    Episode link: https://www.culturedfoodlife.com/podcast/episode-339-thanksgiving-reset-how-fermented-foods-can-help-you-bounce-back-fast/

    Link(s) I talked about:

    • Article: https://www.culturedfoodlife.com/thanksgiving-reset-how-fermented-foods-help-you-bounce-back-fast/

    Check out these other links:

    • My Story Video: https://youtu.be/CbX9Nv9OtGM

    • For health tips and recipes, subscribe to our weekly emails. We'll also send you our free Getting Started Guide: http://bit.ly/2BnHpay

    • Listen to all my podcasts: http://bit.ly/cflpodcast

    • Become a Biotic Pro Member: http://bit.ly/2kkhwS1

    • Cultured Food Recipes: http://bit.ly/2UIfY2x

    • Health and Food Topics: http://bit.ly/2SdzIOS

    • My Amazon Shop: https://bit.ly/3KdhEge

    MY STARTER CULTURES

    • Milk Kefir Grains: http://bit.ly/2rQ99PE

    • L. Reuteri Superfood: https://bit.ly/LReuteriSuperfoodStarter

    • L. Gasseri Superfood: https://bit.ly/LGasseriSuperfoodStarter

    • Easy Kefir: http://bit.ly/2MQ1nPV

    • Kefir Soda Starter: http://bit.ly/3YVErTa

    • Kombucha Starter: http://bit.ly/2g2R9hE

    • Vegetable Starter: http://bit.ly/2SzzVem

    • Water Kefir Crystals: http://bit.ly/2irmImW

    • Sourdough Starter: http://bit.ly/2IjaaXK

    • Other items in my store: http://bit.ly/2HTKZ27

    STAY CONNECTED

    • Instagram: http://instagram.com/culturedfoodlife/

    • Facebook: https://www.facebook.com/CulturedFoodLife/

    • Pinterest: http://pinterest.com/donnaschwenk/

    • Twitter: https://twitter.com/donnaschwenk

    Episode 338: How to Help Your Ferments Stay Happy in Winter Nov 23, 2025
    Show notes

    In this episode, I'm sharing my favorite tips for keeping your ferments happy all winter long — from kefir and kefir soda to kombucha, cultured veggies, and sourdough. Winter changes the way our microbes behave, and with just a few simple adjustments, you can make some of the best ferments of your life. Tune in and learn how to create a cozy environment for your favorite ferments and keep your body nourished, strong, and supported all season long.

    Episode link: https://www.culturedfoodlife.com/podcast/episode-338-how-to-help-your-ferments-stay-happy-in-winter/

    Link(s) I talked about:

    • Article: https://www.culturedfoodlife.com/keeping-your-ferments-happy-all-winter-long/

    Check out these other links:

    • My Story Video: https://youtu.be/CbX9Nv9OtGM

    • For health tips and recipes, subscribe to our weekly emails. We'll also send you our free Getting Started Guide: http://bit.ly/2BnHpay

    • Listen to all my podcasts: http://bit.ly/cflpodcast

    • Become a Biotic Pro Member: http://bit.ly/2kkhwS1

    • Cultured Food Recipes: http://bit.ly/2UIfY2x

    • Health and Food Topics: http://bit.ly/2SdzIOS

    • My Amazon Shop: https://bit.ly/3KdhEge

    MY STARTER CULTURES

    • Milk Kefir Grains: http://bit.ly/2rQ99PE

    • L. Reuteri Superfood: https://bit.ly/LReuteriSuperfoodStarter

    • L. Gasseri Superfood: https://bit.ly/LGasseriSuperfoodStarter

    • Easy Kefir: http://bit.ly/2MQ1nPV

    • Kefir Soda Starter: http://bit.ly/3YVErTa

    • Kombucha Starter: http://bit.ly/2g2R9hE

    • Vegetable Starter: http://bit.ly/2SzzVem

    • Water Kefir Crystals: http://bit.ly/2irmImW

    • Sourdough Starter: http://bit.ly/2IjaaXK

    • Other items in my store: http://bit.ly/2HTKZ27

    STAY CONNECTED

    • Instagram: http://instagram.com/culturedfoodlife/

    • Facebook: https://www.facebook.com/CulturedFoodLife/

    • Pinterest: http://pinterest.com/donnaschwenk/

    • Twitter: https://twitter.com/donnaschwenk

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