The 3-Day Gut Reset

Heal Your Gut, Clear Your Mind

Just Breathe ❤️ – Lifestyle Medicine with Julie

Why Reset Your Gut?

Hippocrates said, "All disease begins in the gut." Modern science agrees. A compromised gut lining ("leaky gut") allows toxins to enter the bloodstream, triggering systemic inflammation that manifests as:

Brain fog and fatigue
Joint pain
Skin issues (eczema, rosacea)
Autoimmune flare-ups

This gentle 3-day reset is designed to give your digestion a break, repair the gut lining, and reduce inflammation.

The 3-Day Protocol

The "No" List (Eliminate Completely)

For just 3 days, strictly avoid these gut irritants:

Gluten & Grains: Wheat, barley, rye, oats, rice, corn.
Dairy: Milk, cheese, yogurt (except ghee).
Sugar: Including honey, maple syrup, and artificial sweeteners.
Processed Foods: Anything in a package.
Alcohol & Caffeine: Switch to herbal tea.
Legumes: Beans, lentils, soy (can be hard to digest).

The "Yes" List (Eat Abundantly)

Bone Broth: The #1 gut superfood. Rich in collagen, proline, and glycine to seal the gut lining.
Cooked Vegetables: Steamed or roasted (easier to digest than raw). Zucchini, carrots, squash, leafy greens.
Healthy Fats: Coconut oil, avocado, ghee, olive oil.
Clean Protein: Grass-fed beef, wild-caught fish, organic chicken.
Fermented Foods: Sauerkraut, kimchi (small amounts).

Sample Menu

Day 1

Upon Waking: Warm water with lemon + pinch of sea salt.
Breakfast: "Gut Healing Smoothie" (Collagen powder, 1/2 avocado, spinach, coconut milk).
Lunch: Chicken soup made with bone broth, carrots, celery, and zucchini.
Dinner: Baked salmon with steamed asparagus and a drizzle of olive oil.
Snack: Cup of bone broth.

Day 2

Upon Waking: Warm water with lemon.
Breakfast: Leftover salmon + 1/2 avocado.
Lunch: Pureed Butternut Squash Soup (made with bone broth and coconut milk).
Dinner: Slow-cooked beef stew with carrots and kale.
Snack: Handful of walnuts.

Day 3

Upon Waking: Warm water with lemon.
Breakfast: 2 poached eggs (if tolerated) or turkey sausage patties + sautéed spinach.
Lunch: Leftover beef stew.
Dinner: Lemon-herb roasted chicken thighs with mashed cauliflower (use ghee!).
Snack: Cup of bone broth.

Gut-Healing Habits

Chew Your Food: Digestion starts in the mouth. Chew until food is liquid (20-30 times).
Hydrate: Drink at least 2-3 liters of filtered water daily to flush toxins.
Intermittent Fasting: Try to leave 12 hours between dinner and breakfast (e.g., 7 PM to 7 AM) to let your "migrating motor complex" clean your intestines.

Reintroduction

After Day 3, slowly reintroduce foods one by one (e.g., try rice on Day 4, dairy on Day 6) and watch for reactions like bloating or brain fog. This is your body telling you what it loves—and what it doesn't.

Disclaimer: This guide is for educational purposes and does not constitute medical advice. Always consult your healthcare provider before starting a new diet.

Just Breathe ❤️

🌿 Julie's Recommendation: Healing from the Inside Out

A healthy gut lining is your first line of defense.

I use Redox Signaling Molecules to support the turnover and repair of the cells lining my digestive tract. It helps maintain the integrity of the gut barrier, which is essential for overall health.

Discover My Gut Health Secret