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Gut Health Reset Protocol

health · hard · 30 minutes extra food prep daily for 4 weeks

What is Gut Health Reset Protocol?

Your gut microbiome affects mood, immunity, weight, energy, and brain function. This 4-week protocol removes irritants, replaces digestive support, reinoculates with good bacteria, and repairs the gut lining. The 4R Framework.

Is there evidence for it?

EVIDENCEmoderate

How do you do Gut Health Reset Protocol?

  1. 1.Week 1 — REMOVE: eliminate processed food, sugar, alcohol, gluten, and dairy for 4 weeks. These feed bad bacteria and inflame gut lining
  2. 2.Week 2 — REPLACE: add digestive support. Take digestive enzymes with meals, drink bone broth daily (or collagen peptides), add apple cider vinegar (1 tbsp in water before meals)
  3. 3.Week 3 — REINOCULATE: add fermented foods daily (sauerkraut, kimchi, kefir, yogurt, kombucha) AND a multi-strain probiotic (10+ billion CFU, multiple Lactobacillus and Bifidobacterium strains)
  4. 4.Week 4 — REPAIR: add gut-healing nutrients: L-glutamine (5g daily), zinc carnosine, and omega-3s. Continue the fermented foods and clean eating
  5. 5.After 4 weeks: reintroduce removed foods ONE AT A TIME, 3 days apart. Notice reactions. This reveals your personal food sensitivities

How long does it take?

30 minutes extra food prep daily for 4 weeks.

Is it hard to start?

hard.

Source: Institute for Functional Medicine (4R Framework), Dr. Mark Hyman, Dr. Amy Myers
health · nutrition · energy · weight · emotional
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This is one entry from the library Shift matches against. It is general information, not advice about you, and nothing on this page came from anyone's conversation.