Protein powders are not a whole food and therefore you are not getting everything that would be in a natural protein source in its natural ratio. The ability to digest and use protein is dependent on many nutrients includng zinc and vitamins A and C. That said, some of the better protein powders are not plant based. Cold processed whey protein and collagen proteins have a better record for digestibility and efficacy, but consider improving digestion first. Slow down, chew your smoothie, try apple cider vinegar before eating or take bitters. If that doesn't help use digestive enzymes after each meal. You cannot use what you do not digest.

Broccoli, Ginger and White Bean Soup
 
 
My family seems to keep coming down with the same cold this past couple of months. I found this immune boosting soup recipe (Hemsley and Helmsley, 2012) and wanted to pass it on. The soup is amazing and has helped nurture my family and I back to health. It is full of ginger, cayenne, black pepper, and garlic to not only boost the immune system but to also help the body maintain heat and circulation. The blended beans give it a great creamy consistency.
 
It contains:

- Broccoli which is full of antioxidants, high in vitamin C, calcium, and folate
 
-Ginger- aids digestion and a warming effect on the body
 
-Cayenne pepper- boosts antifungal properties and helps remove toxins from the body, nourish the heart, and fortify health
 
-Cilantro- helps to rid the body of heavy metals, protects against oxidative stress, protects against cardiovascular disease, and is full of vitamins
 
It also contains onions, lots of garlic and bone broth, all wonderful healing foods
 
Ingredients:
 
4 cups broccoli stalks and heads, roughly chopped
 
2 large onions, roughly chopped
 
5 cloves garlic, roughly chopped
 
4 inches (approx) peeled ginger, roughly chopped
 
1 Tbs coconut oil
 
1 small pinch Cayenne pepper
 
1 liter of homemade stock, bone broth or water
 
2-3 Tbs tamari
 
2-3 pinches of sea salt
 
1 large pinch of black pepper
 
4 large handfuls of cilantro, roughly chopped or torn
 
1 can drained white beans (cannelloni, haricot, butter) or 1 ½ cups soaked and boiled white beans
 
Cold pressed flax oil or Omega Oil
 
1 large handful of toasted nuts and seeds
 
 
Instructions:
 
1. In a large saucepan gently sauté the onions, garlic, ginger and cayenne pepper in the coconut oil for 5 minutes
 
2. Add broccoli stalks and ¾ of the stock (add more stock later for consistency)
 
3. Bring to a boil, cover and simmer on med heat for 8 minutes
 
4. Next add the broccoli heads, the beans and the cilantro
 
5. After 5 minutes, pierce the broccoli with a knife. If tender turn off the heat and let cool slightly before blending. If you wish you can remove a few of the florets for serving on top of your soup.
 
6. Add the fresh lime juice, the Tamari, sea salt, pepper and blend. Taste for seasoning
 
7. Serve immediately sprinkled with toasted nuts and a drizzle of flax oil. Add more Cayenne if you like.
 
 
I added a few handfuls of Kale and a couple more cloves of garlic to this recipe and it was great. Miso can also be used if you have no broth on hand.
 
 
 
Reference:
 
 
Hemsley & Hemsley(2012). Hemsley and Hemsley: Broccoli, Ginger, and White bean Soup. Vogue.UK. Retrieved from https://www.vogue.co.uk/article/hemsley-and-hemsley-broccoli-ginger-and-white-bean-soup

Not sure what you mean by the liver feeling sluggish. We do not feel changes in liver function. Do you mean a sluggish gallbladder leading to problems like constipation and impaired dietary fats?

As for the "liver flushes", if you are referring to the ones with oil, magnesium and vinegar or lemon these have no effect on the liver. The large amount of oil will contract the gallbladder increasing bile output acting as a laxative as well as the magnesium further acting as a laxative. It is this laxative effect that makes many people feel better, and occasionally the increase in magnesium that is needed for about 300 functions in the body. 

Also keep in mind that the green squishy blobs people are passing are not gallstones and definitely not liver stones. These are blobs of saponified oil as lab analysis has proven. These blobs also lack the hardness, density, shape, texture, melting point or composition of gallstones as well as the color of the ultra rare liver stones.

The most effective way to improve liver and gallbladder function is with bitters, which are simply bitter tasting herbs. When these herb contact and stimulate the bitter receptors on the tongue this in turn stimulates the vagus nerve. This in turn increases stomach acid, bile secretion, pancreatic enzymes and stimulates liver function.  This is why they are often referred to as digestive bitters.

I recommend bitters for various things including indigestion since it increases digestive juices, hormone imbalances and acne since it increases the livers ability to break down excess hormones and to lower cholesterol since the liver not only produces cholesterol but also breaks down excess cholesterol.

It is very important to drink plenty of water throughout the day when using bitters to help with flushing the body.

And don't use bitters if you have a peptic ulcer or do not have a gallbladder.

If using commercial digestive bitters I recommend 1/2 dropper full on the tongue before meals. Many have high levels of berberine and anthraquinone stimulant laxatives that are not good for long term use at the higher doses recommended on the bottles. And you only need to taste the bitterness to work.

The other option is to just put a pinch of powdered bitter herbs on the tongue such as andrographis or gentian root, suck on the powder a few seconds and swallow.

As far as liver supportive herbs my favorites are schisandra berry, bupleurum, licorice root, and milk thistle seed especially if used as a bitter. Contrary to popular belief milk thistle does not stimulate the liver if not used like a bitter. In capsule form the bitter receptors are not stimulated and the milk thistle seed only works as a liver protectant and growth simulator.  The turmeric extract curcumin is as effective as milk thistle seed in protecting the liver from toxin damage.

Check out https://www.youtube.com/watch?v=8ls9HWRxvMo for a video of Malcolm Kendrick discussing the cholesterol hypothesis and https://www.youtube.com/watch?v=GDlF-z_x7vc by Tom Naughton director of the movie Fat Head. The idea that cholesterol causes heart disease is not valid and will eventually be phased out if not for the drug companies investment in cholesterol lowering drugs.

The use of probiotics or cultured foods for SIBO is controversial because it depends on the person and on the primary cause of their SIBO. The type of probiotic bacteria can make a difference as well since some are known to normalize gut motility.  Lactobacillus plantarus and the soil based spore organisms seem to be the most helpful for improving SIBO. When using cultured foods starting out very slowly (1/4 teaspoon of sauerkraut juice) is recommended. I find Beet kvass to be gentle to improve digestion and reduce SiBO symptoms, but each person is different.  Cultured foods can and should be part of the daily diet, but only if tolerated. They improve digestion and overall health in most people. Experiment to see what works best for you. For more information visit siboinfo.com.