It’s that time again—my annual wellness project-style year in review.
Rereading last year’s recap reminded me how I started 2019: armed with a comprehensive stool test that revealed a menagerie of unwelcome microbes. I assumed the year would be spent methodically eliminating each of them with medications and supplements. As the prospect wore on, I began to wonder if there might be a different, more direct approach to reset my microbiome—albeit a grosser one: a stool transplant.
Professionally, SIBO Made Simple—my podcast (and forthcoming book)—dominated the year, bringing a steady stream of medical perspectives and new ideas. After an interview on fecal microbial transplants, the concept sounded like a near-miracle solution. I even surveyed friends, jokingly scouting for potential donors with diverse microbiomes.
That curiosity led me to a practitioner who runs a donor bank in Portland. During a visit while attending a SIBO conference, she reassured me about my stool test results and proposed a different route: instead of another round of antimicrobials, work on calming my immune system and fostering a healthier ecosystem. The recommended intervention wasn’t FMT, as I had anticipated, but another experimental therapy I knew little about—one that became a major focus in the second half of the year.
Below I outline that therapy plus four other practices I incorporated in 2019 to move the needle on thyroid antibodies, gut health, and systemic inflammation.
Helminth Therapy
My thyroid antibodies have been the persistent problem through years of experiments. Despite dietary shifts, detoxes, and treatments, they’ve stubbornly remained high. Dr. Michael Ruscio’s view—that anything under 500 is a clinical win—was a useful benchmark, but I’ve only dipped below that a few times in five years.
Each new discovery—the SIBO diagnosis, parasitic infections—felt like it might be the missing link. Yet after treating each issue, the antibodies persisted. Conversations on the podcast with several practitioners suggested that years of systemic inflammation may have trained my immune system to stay activated. Removing pathogens can help, but the immune system may need retraining to stop attacking indiscriminately.
Enter helminth therapy: intentionally introducing certain species of worms to modulate immune responses. Research into helminths and immune regulation dates back decades, and recent popular accounts have brought renewed attention. My practitioner had seen notable improvements in some Hashimoto’s patients after low-dose hookworm inoculation and suggested trying this approach before pursuing a stool transplant.
I had reservations—the “ick” factor was real—but I was reassured that the initial doses are microscopic, side effects tend to be mild, and the organisms can be removed with medications if necessary. I chose to proceed. Acquiring NA hookworm involved nontraditional means and is not an FDA-approved therapy. I administered a small dose dermally, and within 24 hours a tiny red spot marked the entry; I’d introduced four hookworms into my system.
Four months after the initial inoculation, my antibodies first rose slightly and then most recently measured around 400. Whether that change is attributable to helminths, other therapies, or a combination remains uncertain. I plan a second dose in the New Year and will continue tracking bloodwork.
Infrared Sauna
I’m a big fan of the infrared sauna blanket we added at home. After falling for HigherDose infrared sessions in New York, I found they helped with heavy-metal detox, lymphatic circulation, skin glow, and menstrual symptoms. Because regular appointments are hard to maintain in a busy city, we got the sauna blanket so we could use it frequently at home.
The blanket functions like a compact infrared sauna—promoting detoxification, improving circulation, and helping to lower cortisol—while being easy to store and use. My routine of three sessions per week has noticeably improved mood, sleep, skin tone, and baseline inflammation. My face and body appear less puffy, and I even fit into my pants better.
If the helminths aren’t the primary reason for antibody improvement, I suspect the sauna practice may have contributed meaningfully. Infrared sessions let me sweat and support detoxification without high-intensity exercise, which can be counterproductive when dealing with hormonal or autoimmune challenges. It’s a low-effort way to support recovery while reducing stress.
Visceral Manipulation
After a restorative trip to Paris, I returned home and unexpectedly slid into a period of digestive chaos—alternating diarrhea and constipation despite eating a generally low-FODMAP diet and maintaining regular pilates classes. A bodyworker I was seeing for back pain identified a compressed vagus nerve and excessive front-body tension that impeded my “rest and digest” responses. Tightness from frequent reformer work and old injuries was restricting my intestines.
I began working with a visceral manipulation specialist who uses gentle, targeted movements to free adhesions and improve organ mobility. The effects were swift: within hours of the first session I felt significantly better, and by the next day my digestive function had normalized. Monthly sessions helped release longstanding physical traumas—such as an old horseback fall that had left residual tension—and gradually restored greater ease in digestion and movement.
This work felt like a missing piece. It allowed me to tolerate larger quantities of FODMAPs, move more freely, and live with reduced digestive disruption. I now see a visceral therapist quarterly or as needed for tune-ups.
Gua Sha
This year I added gua sha to my morning and evening routine, focusing on neck and face work informed by Chinese Medicine principles discussed on the podcast. The practice is simple, soothing, and effective for reducing puffiness, improving circulation, and supporting thyroid-area lymphatic flow.
Gua sha is a sustainable self-care practice because it feels pleasant and delivers visible benefits. I use a facial tool created by a trusted practitioner, but simple implements—like a ceramic soup spoon—can also work for neck treatments. Paired with the sauna, gua sha became one of the most enjoyable habits I maintained in 2019.
Viome
I explored several at-home testing services this year, including thyroid labs and fertility testing, and also tried Viome to evaluate gut microbiome function. Viome focuses less on raw species counts and more on microbial activity—how well those organisms are functioning—which translates into actionable food recommendations tailored to your microbiome.
After delays in receiving results, the report aligned broadly with a low-FODMAP approach and highlighted problem foods unique to my profile: corn, quinoa, lentils, chickpeas, cashews, and even lobster. I’m planning to adopt Viome’s dietary suggestions in broad strokes and retest early next year to track changes.
Despite identifying these food sensitivities, my digestion currently feels stable—likely because of the combination of practices I’ve implemented: helminths, sauna, visceral work, gua sha, and dietary attention.
ONWARD: 2020 Resolutions
I’ll share updates as these practices evolve. My theme for the coming year is continuing low-waste initiatives and removing more toxins from the home. One priority is replacing our mattress with an organic, nontoxic option—after research and recommendations, I decided on an avocado mattress and will report back once it arrives.
That’s a wrap on 2019. Expect one more healthy holiday recipe, a roundup of favorite dishes from the year, and a final podcast episode before the new year.
With health and hedonism,
Phoebe