21-DayGut Reset
Practitioner-Designed Protocol

Reset Your Gut in 21 Days

A structured, phase-by-phase protocol that takes the guesswork out of healing your gut. No deprivation. No decision fatigue. Just follow the plan.

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Program Overview
21 Days
1

Remove & Reset

Days 1-7

2

Repair & Restore

Days 8-14

3

Reinoculate & Rebuild

Days 15-21

Daily meal plans included
Symptom tracker built-in
Progress monitoring

What Makes This Program Different

Most gut health programs are either miserably restrictive or vaguely unhelpful. This one is neither.

Addition, Not Subtraction

Adding the right things consistently is more powerful than removing everything. We focus on flooding your gut with what it needs to heal.

Day-by-Day Structure

No guesswork. No decision fatigue. Each day has clear tasks, meals, and milestones. Just follow the plan and watch your gut heal.

Clinically Informed

Built on 12+ years of clinical experience, personal healing from SIBO, and the latest microbiome research. This is what actually works.

The Three Phases

Each phase builds on the last, guiding you through a complete gut transformation.

Phase 1

Remove & Reset

Creating Space for Healing

Reduce the burden on your digestive system and establish foundational habits that will carry you through the entire program.

Days 1-7

  • Remove common gut irritants (gluten, dairy, refined sugar, alcohol)
  • Establish morning digestive protocol (warm lemon/ACV water)
  • Begin pre-meal breathing before every meal
Phase 2

Repair & Restore

Active Healing Begins

With irritants removed and baseline established, actively repair your gut lining and feed your microbiome with targeted nutrients.

Days 8-14

  • Continue avoiding Phase 1 irritants
  • Introduce all 5 gut-lining repair foods systematically
  • Increase plant diversity to 25-30 different plants
Phase 3

Reinoculate & Rebuild

Maximizing & Sustaining

Maximize microbial diversity and build sustainable habits you will carry forward after the program ends.

Days 15-21

  • Maximize fermented food intake (4-6 servings daily)
  • Push plant diversity past 30+ different plants per week
  • Begin food reintroduction protocol

Your Daily Non-Negotiables

Regardless of which phase you are in, these six practices happen every single day. They are the foundation of your gut healing journey.

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Morning Protocol

250ml warm water with lemon or ACV upon waking

5 minutes

Pre-Meal Breathing

3 slow breaths before each meal

30 seconds

Mindful Eating

Chew 15-20 times, no screens, stop when satisfied

Every meal

Symptom Tracking

Record meals, symptoms, energy, mood, and sleep

5 minutes

Movement

Moderate movement, ideally a post-dinner walk

20+ minutes

Quality Sleep

Consistent times, finish eating 2-3 hours before bed

7-9 hours
This Program Is For You If...
You experience regular digestive discomfort (bloating, gas, irregular bowel movements)
You deal with brain fog, low energy, or mood issues alongside digestive symptoms
You want a structured, step-by-step approach rather than figuring it out alone
You are ready to commit 21 days to meaningful change
You want to build sustainable habits, not follow a crash diet
Consult a Practitioner First If...
•You have a diagnosed digestive condition (IBD, Crohn's, ulcerative colitis, celiac)
•You have active SIBO
•You have a history of disordered eating
•You are pregnant or breastfeeding
•You are taking medications that affect digestion

Frequently Asked Questions

Everything you need to know before starting your gut reset.

Ready to Transform Your Gut Health?

Join thousands who have already completed the 21-Day Gut Reset and experienced lasting improvements in their digestive health, energy levels, and overall wellbeing.

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