Transform Your Gut Health

Why Combining These Works

Each element supports the others:

• L. Reuteri → Seals tight junctions
• Bone Broth → Provides building blocks for repair
• Fasting → Gives time for healing, kills bad bacteria
• Fermented Foods → Delivers beneficial bacteria
• Soaked Nuts → Provides minerals without irritation

L. Reuteri: Sealing Your Gut Lining

How L. Reuteri Reduces Inflammation

Bone Broth Benefits for Gut Repair

• Collagen: Provides amino acids for healing and strengthening the gut lining
• Gelatin: Coats intestinal walls, reducing inflammation and improving nutrient absorption
• Glutamine: Crucial fuel for small intestine cells; supports repair
• Minerals: Delivers easily absorbed minerals that soothe and balance the digestive system

Give Your Gut a Break

Intermittent fasting allows your digestive system to rest, repair, and reset. Three powerful approaches:

• 18/6 Protocol: Fast 18 hours, eat within 6 hours
• One Meal a Day (OMAD): Eat once daily
• 36-Hour Fast: Extended healing window

The 18/6 Protocol

What it is:

Fast for 18 hours, eat within a 6-hour window

Benefits:

• Extended digestive rest
• Promotes gut bacteria diversity
• Reduces inflammation
• Begins cellular cleanup after 17+ hours

One Meal a Day Protocol

What it is:

Eat all your daily nutrition in a single meal

Benefits:

• Maximum digestive rest (23 hours)
• Deep cellular repair and autophagy
• Significant reduction in gut inflammation
• Gut bacteria optimization

The 36-Hour Deep Healing Fast

What it is:

Fast from dinner one day until breakfast two days later

Benefits:

• Peak autophagy (cellular housecleaning)
• Maximum gut lining repair
• Dramatic inflammation reduction
• Gut bacteria reset and rebalancing

How Fasting Heals Your Gut Microbiome

During fasting periods (especially 12+ hours):

• Bad bacteria die off - Harmful bacteria need constant sugar
• Good bacteria thrive - Beneficial bacteria are more resilient
• Gut lining repairs - Energy goes to healing
• Diversity increases - Beneficial bacteria species multiply

Sauerkraut & Fermented Foods

Why they're powerful:

• Deliver billions of beneficial bacteria to your gut
• Contain 28+ different bacterial strains
• Produce enzymes that aid digestion
• Create compounds that strengthen gut lining
• Support immune function

Best sources: Unpasteurized sauerkraut, kimchi, kefir, kombucha

Optimal Fermented Food Intake

For gut health benefits:

• Start with 1-2 tablespoons daily
• Build up to 2-6 tablespoons daily
• Eat with meals for best bacterial survival

The Magic of Short-Chain Fatty Acids

Beneficial bacteria produce short-chain fatty acids (SCFAs):

Benefits:

• Feed and heal intestinal cells
• Reduce gut inflammation
• Strengthen immune function
• Support brain health
• Improve mineral absorption

Why Soak Nuts & Seeds?

Raw nuts and seeds contain natural compounds that can:

• Block mineral absorption
• Cause digestive discomfort
• Trigger inflammation
• Prevent enzyme function

What Soaking Removes

• Lectins: Plant proteins that irritate gut lining
• Phytates: Bind to minerals preventing absorption
• Enzyme Inhibitors: Block digestive enzymes
• Tannins: Interfere with nutrient absorption

Simple Soaking Method

• 1. Place nuts in a bowl
• 2. Cover with filtered water
• 3. Add 1-2 tsp sea salt (optional)
• 4. Soak 8-18 hours overnight
• 5. Drain and rinse thoroughly
• 6. Roast lightly at 150-300°F

Your Daily Gut Healing Protocol

Morning:

Break fast with fermented vegetables (2-3 tbsp) + soaked nuts

During Day:

Practice 18/6 fasting • Stay hydrated with bone broth

Evening:

Start with bone broth • Include fermented foods • Take L. reuteri probiotic

Monthly:

Practice 2-4 × 36-hour fasts for deep healing

Keys to Success

• Start gradually - Don't change everything at once
• Be consistent - Daily habits create lasting change
• Listen to your body - Adjust based on how you feel
• Quality matters - Choose organic, unpasteurized, wild-caught
• Stay hydrated - Especially during fasting
• Seek guidance - Work with a health coach