My personal tips on fixing 90% of my hiatal hernia symptoms.

Hey everyone, I have been suffering from a type 2 hiatal hernia of approximately 3cm for a long time, which was causing daily acid reflux and LPR. This caused frequent lung and sinus infections, constant throat / esophageal pain and burning, coarse voice, mucous, and, in general, made my life a misery. I couldn't sleep, eat, run, swim, live. I fell into depression when the symptoms got worse approximately 3 years ago.

I researched the topic daily for years and tried almost every non-surgical cure, so I want to share some tips that helped me heal by 90%+. I claimed my life back, and I hope the same for you. The order is random.

  1. No meals 4 hours before sleep
  2. Sleep on your left side.
  3. Breathwork before and after every meal. Box breathing works well.
  4. Eat slowly, consciously and chew well
  5. Check your stomach acidity, and use Betaine HCL if its low before every meal. Take up to 5 capsules if needed. and slowly scale it back once your stomach gets used to produce more acid
  6. Check your bile flow function, and take bile salts if needed. Green beets or extract help too. As with HCL, gradually decrease the dose once digestion improves.
  7. Massage your guts and abdomen after food.
  8. Diaphragm strengthening breathwork
  9. Prioritize sleep, 7 hours minimum. Avoid any devices 3 hours before sleep
  10. Walk daily, ideally 20-30 minutes after each meal.
  11. iQoro may help too, use it every time before meals.
  12. Control your stress levels. Meditation and prayers does wonders
  13. Affirm daily to your self for 10 minutes that will get better no matter what. Believing in your healing is ESSENSIAL.
  14. Light daily workout for 30 minutes, but avoid heavy weights.
  15. Drink one glass of warm water every morning on an empty stomach, and then do 2-3 sets of hill drops. Wear your trainers while doing so to avoid damaging your ankle. Mild trampoline may help too, but don't over do it.
  16. Last, but most important to me is DIET. The diet that worked best for me is a zero-carb carnivore/lion diet. That includes only grass-fed ruminant meats (beef, lamb, goat, bison), and butter. Once my body healed I started adding GRADUALLY small doses of other animal based food like hard cheeses, goat kefir, eggs, fish, lard ertc. From vegetable sources, the best way to start is with sourkraut and kombucha.. Eventually you may choose to add more food variety like more vegetables, but prefer low carb, and low FODMAP veggies only. I would personally avoid all grains, and seed oils forever. Fruits are also a no-go for me but give them a try if want, after you heal most of symtoms and see how it goes.

That''s my basic routine, I hope it helps some of you. This is NOT medical advice though.

Sadly I don't have the time to discuss each and every point in great detail, but you can use those tips as a reference point to do your own research and figure if it works for you and why.