In a wide-ranging conversation on The Diary Of A CEO, herbal medicine authority Simon Mills lays out a compelling case for Natural Medicines and simple daily habits that most people can use now. Mills, with nearly five decades of clinical experience, explains why the gut and its microbiome are at the root of many chronic problems, which plant remedies work fast, and when conventional drugs are really necessary.
Table of Contents
- Why Natural Medicines matter
- The gut: the control centre for health
- Alternatives to antibiotics and cold meds (fast, practical)
- Pain, inflammation and smarter choices
- Women’s health, fertility and metabolic links
- Brain, heart and longevity: plants that help
- Reflux, omeprazole and the RAFT principle
- Diet, prebiotics, probiotics and postbiotics
- FAQ — Natural Medicines
- Closing practical note
Why Natural Medicines matter
Simon Mills frames the argument simply: plants were humanity’s first medicines, and they still exert powerful, immediate effects. He points out three big modern failures that make Natural Medicines relevant today:
- Overuse of antibiotics and rising antimicrobial resistance (WHO estimated 1.27 million deaths in 2019 linked to resistant infections).
- Widespread reliance on drugs that suppress important defenses — for example, proton pump inhibitors (omeprazole) and NSAIDs — without addressing causes.
- Poor modern diets and loss of plant knowledge that weaken resilience and the microbiome.
The gut: the control centre for health
Mills emphasizes that the digestive tract is a long, intelligent organ loaded with receptors and governed by a vast microbiome — trillions of microbes that outnumber human cells and carry a hundred times our genetic capacity. That microbiome helps digest polyphenols and plant compounds into the active molecules the body uses. In short: improve the gut and you often improve the whole person.
“The microbiome runs the show.”
Alternatives to antibiotics and cold meds (fast, practical)
Not every cough or cold needs an antibiotic — most respiratory viruses will not respond to them — and there are plant-based approaches that can reduce symptoms and support recovery:
- Ginger + cinnamon tea — a thumb-sized knob of grated ginger plus a teaspoon of cinnamon in hot water warms airways, loosens mucus and improves circulation. Quick, warming, and often calming for early colds.
- Garlic intensive — raw garlic can act as a powerful antimicrobial and prebiotic. A careful weekend “garlic intensive” (one clove every 30–60 minutes up to several cloves) can help reset a disrupted gut or low-level chest infection (expect strong breath and body aroma).
- Echinacea, myrrh, frankincense — tinctures or preparations targeted at the throat and mouth can stimulate local immune activity and help upper respiratory or sinus complaints.
Quick recipe: warming tea
- Grate a thumb of fresh ginger into a mug
- Add 1 tsp cinnamon (or a crushed cardamom pod)
- Top with hot water, steep 5 minutes, sieve and drink warm
Pain, inflammation and smarter choices
Mills reframes inflammation as a defence, not an enemy. Short-term (acute) inflammation helps healing; chronic inflammation signals upstream problems (often gut-related). Rather than reflexively suppressing inflammation with NSAIDs, he advises:
- Use topical irritants to drive blood to a joint (capsaicin/cayenne plasters or mustard baths) — this reduces the need for painful, prolonged inflammation.
- Consider turmeric/curcumin as an anti-inflammatory modulator. Much of turmeric’s benefit comes via the microbiome converting curcumin into bioactive compounds.
- Address root causes — diet, digestion, liver function — instead of only masking pain.
Women’s health, fertility and metabolic links
Many menstrual and fertility issues are connected to metabolism and insulin sensitivity. Mills notes that insulin resistance is a common driver of PCOS and cycle irregularities. Dietary strategies (lowering refined sugars, targeted herbs like milk thistle, bupleurum, gymnema, and artichoke leaf) can help rebalance liver and metabolic function and restore cycle regularity.
Brain, heart and longevity: plants that help
Several plant-based daily habits show promise for brain and cardiovascular health:
- Green tea / matcha — polyphenols that support the neurovascular unit and are associated with lower rates of cognitive decline.
- Rosemary — aromatic volatile oils inhaled directly can stimulate cognition; early clinical work suggests benefits for memory and attention.
- Cocoa / dark chocolate (≥70%) — improves circulation; modest daily amounts (Mills suggests ~50 g) have measurable effects on blood flow and mood.
- Hawthorn and artichoke leaf — traditional cardiovascular and liver-supportive plants useful as part of an overall lifestyle approach.
Reflux, omeprazole and the RAFT principle
Proton pump inhibitors such as omeprazole are widely prescribed for reflux but carry risks with long-term use and create rebound dependence. As a first-line, Mills recommends a simple, accessible approach: mucilage-based “rafts” (e.g., alginate products like Gaviscon, or plant mucilages) that form a protective layer over the stomach contents and physically reduce reflux episodes during weaning from PPIs.
Diet, prebiotics, probiotics and postbiotics
Mills’ core dietary message is simple: more plant diversity. Aim for a wide palette of colours — “eat the rainbow” — especially purple/blue foods (anthocyanins), root vegetables (prebiotic fibers) and fermented foods (probiotics). Polyphenols require the microbiome to convert them into active molecules (postbiotics), so antibiotic overuse undermines many plant benefits.
Practical weekly checklist for someone starting with Natural Medicines
- Daily: green tea or matcha; a serving of dark chocolate (70%+)
- 3–4 times/week: diverse vegetables (roots, greens, purple/blue fruits)
- When early cold: ginger + cinnamon tea; consider echinacea drops
- Occasional: garlic intensive only when a clear short-term need arises
- Monthly: review long-term medications (PPIs/NSAIDs/statins) with a clinician and explore gut-focused steps
FAQ — Natural Medicines
Are Natural Medicines a replacement for prescription drugs?
Not always. For acute, severe infections or surgical prophylaxis, antibiotics and conventional care save lives. Natural Medicines are best viewed as complementary: first-line options for mild viral illnesses, chronic care support, prevention, and to reduce unnecessary drug use.
Will taking herbs work immediately?
Often yes — many herbal teas and tinctures have quick, observable effects (warming, loosening mucus, local tingling with echinacea). Some benefits (metabolic, microbiome shifts) take weeks to months.
Is turmeric/curcumin worth supplementing?
Turmeric has robust evidence as an anti-inflammatory modulator. Much of its activity depends on the gut microbiome. Supplements vary in bioavailability; dietary turmeric and a microbiome-supportive diet are sensible starting points.
How risky is antibiotic resistance?
Very serious: global institutions warn antimicrobial resistance is among the top threats to modern healthcare. Reducing unnecessary prescriptions and using lifestyle and plant-based supports for mild conditions helps slow that trend.
Can diet changes really affect fertility and PCOS?
Yes. Reducing refined sugar and improving insulin sensitivity (including ketogenic or lower-carb approaches where appropriate) can stabilize cycles and improve fertility markers in many women with PCOS.
Closing practical note
Natural Medicines are not a nostalgic throwback — they are practical, often immediate, and complementary tools that work with the body’s systems, especially the gut and microbiome. For anyone curious, simple first steps (tea recipes, increased plant diversity, targeted herbs like garlic, echinacea, turmeric, and cautious use of topical plant-based pain measures) are low-cost, low-risk ways to start integrating these approaches into modern health routines.
Key takeaway: Start with the gut, choose diverse plants, use warming or cooling remedies to match symptoms, and reserve antibiotics and long-term suppressive drugs for when they are truly needed.