Resources & Guides
Everything you need to support your gut health journey.
Essential Resources
The Three Phases
Creating Space for Healing (Days 1-7)
Reduce the burden on your digestive system and establish foundational habits that will carry you through the entire program.
Key Actions
- Remove common gut irritants (gluten, dairy, refined sugar, alcohol)
- Establish morning digestive protocol (warm lemon/ACV water)
- Begin pre-meal breathing before every meal
- Start your symptom and food journal
- Eat simple, whole-food meals easy on digestion
- Introduce bone broth daily
Active Healing Begins (Days 8-14)
With irritants removed and baseline established, actively repair your gut lining and feed your microbiome with targeted nutrients.
Key Actions
- Continue avoiding Phase 1 irritants
- Introduce all 5 gut-lining repair foods systematically
- Increase plant diversity to 25-30 different plants
- Introduce fermented foods (1-2 servings building to 3-4)
- Add daily 20-minute walk after dinner
- Implement sleep hygiene practices
Maximizing & Sustaining (Days 15-21)
Maximize microbial diversity and build sustainable habits you will carry forward after the program ends.
Key Actions
- Maximize fermented food intake (4-6 servings daily)
- Push plant diversity past 30+ different plants per week
- Begin food reintroduction protocol
- Establish long-term supplement routine
- Build personal gut health maintenance framework
- Final symptom assessment and comparison
The 5 Gut-Lining Repair Foods
Bone Broth
Rich in L-glutamine, glycine, and gelatin that directly fuel gut lining repair
1-2 cups dailyFatty Fish
Omega-3 fatty acids reduce inflammation and support gut barrier function
3-4 times per weekFermented Foods
Probiotics and enzymes that improve microbiome diversity
2-6 servings dailyPrebiotic Alliums
Garlic, onions, leeks feed beneficial bacteria
With every dinnerResistant Starch
Cooked and cooled potatoes/rice feed specific beneficial bacteria
Regular inclusionFrequently Asked Questions
You do not need to be perfect. Aim for 80% adherence to these principles, and give yourself full permission for the other 20%. A healthy gut microbiome is resilient enough to handle occasional deviations.
Consider repeating Phase 1 and 2 (a 14-day mini-reset) if:
- High stress period
- After illness or antibiotics
- Extended travel
- Symptoms returning
- Habits have slipped
Your feedback helps others discover the program and improve their gut health too!
Daryl Stubbs
CAT(C), RMT, Holistic Nutritionist
12+ years of clinical experience
Personal journey healing from SIBO
Evidence-based microbiome expertise