Reset Your Gut in 5 Days: A Medical Doctor’s Step-by-Step Protocol to Transform Your Health | The Mel Robbins Podcast

Intro

In this episode of “The Mel Robbins Podcast,” Dr. Amy Shaw, a double board-certified medical doctor with three Ivy League degrees and a background in nutrition, joins Mel Robbins to discuss gut health and bloating. Dr. Shaw shares her five-day gut reset protocol to transform your health.

Main Takeaways

Gut Health and Bloating

• Bloating is normal and can be caused by unhappy gut bacteria, stress, hormones, certain foods, and overeating.
• Poor gut health can lead to issues such as acid reflux, bloating, inflammation, and discomfort.
• Gut health is connected to hormone health, highlighting the importance of overall health.

The Three F’s Morning Routine

• Dr. Shaw’s 3F morning routine consists of fasting, fitness, and fermented and fibrous foods.
• A morning routine focused on fasting, fitness, and fiber-rich, fermented food can have numerous benefits beyond reducing bloating, including improving happiness, successful aging, and helping with hormonal transitions.
• Fiber-rich foods such as spinach, leafy greens, berries, asparagus, spices, pineapple, papaya, bananas, asparagus, cucumbers, celery, parsley, and cilantro can aid in reducing bloating.

The Five-Day Gut Reset Protocol

• The five-day gut reset protocol involves the three Fs: fasting, fitness, and fiber fermented foods.
• Day one: Add 30 minutes of exercise to your routine.
• Day two: Eliminate certain trigger foods (dairy, gluten, white sugar) to start a food elimination diet.
• Day three: Start eating foods that your gut bacteria loves, such as spinach, asparagus, fruit, yogurt, and protein-rich foods.
• Day four: Reduce stress and engage in activities that bring joy and bonding.
• Day five: Bring all the elements of the reset together, including fasting, fitness, and a gut-healthy breakfast.

The Effectiveness of Probiotics

• Probiotics are like seeds thrown into a barren land – they may or may not take hold in the gut.
• Probiotic foods, such as yogurt, cottage cheese, kimchi, and sourdough, are more likely to introduce healthy bacteria into the gut.
• Fecal transplants can be more effective than taking oral probiotics for gut health.
• Emerging science shows the effectiveness of transferring healthy gut bacteria from one person to another.

Summary

Gut Health and Bloating

Bloating is a common issue caused by various factors such as unhappy gut bacteria, stress, hormones, certain foods, and overeating. Poor gut health can lead to acid reflux, bloating, inflammation, and discomfort. It is essential to prioritize gut health as it is connected to hormone health and overall well-being.

The Three F’s Morning Routine

Dr. Shaw’s 3F morning routine, consisting of fasting, fitness, and fermented and fibrous foods, can have numerous benefits beyond reducing bloating. Including fiber-rich foods like spinach, leafy greens, berries, and asparagus in your diet can aid in reducing bloating. This morning routine promotes overall health, successful aging, and helps with hormonal transitions.

The Five-Day Gut Reset Protocol

The five-day gut reset protocol involves incorporating fasting, fitness, and fiber fermented foods into your daily routine. Each day has specific goals, such as adding exercise, eliminating trigger foods, and consuming foods that promote gut health. The protocol emphasizes the importance of reducing stress and engaging in activities that bring joy and bonding. The final day brings all the elements of the reset together for a healthy start to the day.

The Effectiveness of Probiotics

While probiotics can introduce healthy bacteria into the gut, their effectiveness varies. Probiotic foods like yogurt, cottage cheese, kimchi, and sourdough are more likely to have a positive impact on gut health. However, fecal transplants have shown to be more effective in improving gut health. Emerging science suggests that transferring healthy gut bacteria from one person to another can have significant benefits.

Conclusion

Dr. Amy Shaw’s five-day gut reset protocol offers a science-backed approach to improve gut health and reduce bloating. By incorporating fasting, fitness, and fiber fermented foods into your routine, you can experience improvements in gut health and overall well-being. Prioritizing gut health is crucial for living a long, healthy, and vibrant life.