Quick Start Checklist

How the Program Works: 3 Weekly Steps

The Total Gut Reset is super simple!

All you “have to do” is show up to your program portal each week to get your “next best step” to take along with nourishing your body with nutrient-dense (real) foods. We have tons of resources, support and guidance for every step of the way, and if you need ANYTHING or think of a resource you’d love…Just ask!

 Here’s your 3-steps to take each week.

Step 1: Complete Your Weekly Project + Build Your Custom Blueprint as We Go (find it in the “Start Here” folder).
Each week in your portal lesson, you’ll get ONE “project” to complete—a one-time challenge, assessment or at-home “lab test”—that will help you further create your Custom Blueprint plan as you go along. By the end of 90 days, you’ll have your own Custom Blueprint plan built for you—better understanding root causes and knowing exactly what your body needs to feel optimal. Download your Custom Blueprint Cheat Sheet template here. Fill this in each week as we go along.

Step 2: Adopt Your Weekly “Gut Love Habit” into Your Daily Life
Each week in the portal lesson, you’ll also get ONE “Gut Love Habit”—a simple lifestyle “game changer” to adopt into your DAILY life to propel your healing forward. Even if you lead a healthy lifestyle already, we’ll give you “next level” habits to bump ‘em up a notch.

Step 3: Nourish Your Gut Bugs with Nutrient-Dense (Anti-inflammatory) Foods
Eat “real food” that you (and your gut bugs) are meant to thrive upon. (Note: If it didn’t grow on the land, swim in the sea or roam the earth, it’s not real). All with 80/20 balance, of course (no perfection). 80% of the time, eat nutrient dense foods, 20% of the time, let life happen (like birthday cake on your birthday!).  

Logistics (Technolgy, Calls, The Group) 

  • Book Your Onboarding Call with Dr. Lauryn or Your Coach.
    Make sure to fill out your onboarding form and book your onboarding call here.

  • Connect on Facebook
    Make sure to request access to the Facebook Group here.

  • Check Out the Online Course Portal for ALL-YOU-NEED
    Make sure to check your email for login details to the online curriculum here (for videos and course). Bonus: Make sure to request access to all our online assets here (handouts, cheat sheets) for each week’s content, handouts and cheat sheets.

  • Block Off Your Calendar for Coaching Calls & 1:1 Appointments
    • 1:1 Appointments will be scheduled during your onboarding call
    • Group Calls are Wednesdays at 11 am CST or 5 pm CST every week via Zoom  (we switch it up every other week to accommodate different schedules).  Make sure to check your email for access to the weekly group calls.
    • If you can’t make a group call, not worries! Coaching calls will be recorded and updated in your portal regularly

    • If for whatever reason you don’t receive coaching call invites or schedule 1:1 calls during your onboarding call, please email “[email protected] and we will send them to you!

  • Reach Out for Help if Needed

    • The online curriculum will answer 95% of your questions, please use the search bar to search every module and come to coaching calls for related topics.

    • Post inside the Facebook Group, we have multiple team members and thousands of clients there to support you.

    • Ask questions on the live coaching calls, we meet every Wednesdays at 11 am CST or 5 pm CST every week (we switch it up every other week to accommodate different schedules) and you should get invites in your inbox.
        
    • Send an email to [email protected] if you’ve exhausted all these options!

Food (What to Eat)

  • Start with the 28 Day Gut Kickstart
    Find your Guide HERE along with tons of other resources. The first 28 days of your program dedicated to anti-inflammatory, gut-loving foods.

    • Why 28 days? The 28 Day Gut Kickstart is sort of like a muddy car going through a car wash. If a car is muddy and gets “dirt” on it…can you see the dirt? Nope! However, after the car gets washed and then it gets dirt on it…can you see the dirt? Yup!

  • Eat with an “abundance” mindset. What CAN I have (vs. what CAN’T I have?)

  • Each meal include:
    • Protein (organic, grass-fed, wild caught; 20-40 grams or 4-6 oz–the size of your hand; if you’re a plant-based eater, see your 28 Day Kickstart Guide)
    • Fiber (something green + something colorful; cooked veggies digest best): 6+ veggies/daily
    • Healthy fats (avocado, ghee, extra virgin olive oil, raw nuts/seeds, lard, tallow, coconut oil, coconut butter, fatty fish, skin-on chicken, fatty cuts pastured meats)

  • Drink half your bodyweight in ounces of CLEAN FILTERED WATER daily
    • Top sources: 
      • Get a Berkey
      • Mountain Valley Spring Water order
      • Glass-bottles to fill at local natural foods store
    • Get a Hydroflask or Glassic or other non-plastic water bottle
    • Sip, don’t gulp water with meals for best digestion. Otherwise, drink water throughout the day.

  • Avoid the top inflammatory foods for 28 days to give your gut a break: 
    • Alcohol
    • Beans and legumes (peanuts), unless you are on a plant-based diet (soak and dry beans) 
    • Coffee (1 cup quality coffee/day—local, organic and/or mycotoxin free like Purity or Kicking Horse)
    • Dairy (except ghee, grassfed butter)
    • Grains (corn, wheat, breads, pasta, etc.)
    • Industrial seed oils (canola, vegetable, grapeseed—most foods at restaurants cook in these)
    • Processed foods (exceptions: minimally processed, such as no-sugar nutbutter, paleo coconut flour tortilla chips, etc. —ideally 5 ingredients or less)
    • Sugar & artificial sweeteners
    • Soy
  • Super (gut loving) foods to try
    Some of my top picks for gut love :)

    • Apple cider vinegar (1-2 tbsp in 4-8 oz of water)
    • Bone broth (like Kettle & Fire and Fond
    • Beets
    • Carrots
    • Collagen peptides
    • Colostrum powder
    • Dark leafy greens
    • Ginger tea
    • Extra virgin olive oil
    • Fermented, pickled and cultured veggies, water kefir, low-sugar kombucha, plain coconut yogurt
    • Ghee
    • Himalayan sea salt or Redmond’s Real Salt
    • Liver and pasture-raised, organic organ meats (or freeze-dried liver capsules
    • Pastured egg yolks
    • Pastured meats (grass-fed grassfinished beef, bison, chicken, turkey) and wild-caught fish (salmon, halibut, cod, etc.) 
    • Pineapple 
    • Sea moss

Labs & Supplements 

  • Labs are INCLUDED in your program.
    During your onboarding call, we will determine which labs you need and ship them to your door and directions are included in the lab tests. All you have to do is complete your labs (ideally within 1-2 weeks of getting them back). Find some of our top lab testing directions HERE too and if you have questions, reach out to support at https://www.rupahealth.com (our lab ordering company).

  • Bloodwork 101
    Dr. Lauryn may ask you to get bloodwork. She will either order your bloodwork directly or request you ask your doctor for bloodwork. Check out the markers to ask for HERE.

  • Supplements 
    • How to Order
      All of your initial supplements are INCLUDED in  your program. If you need refills down the line or want to order other supplements, you can order them on Fullscript HERE.

    • What Supplements to Take
      Most people will start with the baseline “gut love” support protocol, sprinkled in with any additional supports that you and Dr. Lauryn determine may be helpful. 

      • Formula: Quality Probiotic & Prebiotic; Why? Helps balance out and rebuild a healthy gut microbiome. 
      • Formula: Digestive enzymes Why? Supports healthy digestion and the breakdown of foods. 
      • Formula: Liver/Gallbladder Support (CarminaGest or Pure Body Clear) Why? Supports “drainage” pathways
      • Formula: Mitochondrial Support Why? Boosts energy and decreases oxidative stress.

      • The Protocol (When to Take Your Supplements)
        Here’s your baseline protocol schedule:

        Pre-Breakfast
        Drink: 16 oz warm water + pinch sea salt
        Supplements

        • Trace minerals (Add trace mineral drops to your water for the day ahead)
        • Liver/Gallbladder Support (CarminaGest or Pure Body Clear), 2 capsules
        • Probiotic + Prebiotic 
        • Mitochondrial Support

Breakfast
Eat: Consume 20-30 grams protein within the first 1-2 hours of
waking (such as 1-2 cups of bone broth, protein powder or
with breakfast!)
Supplements: Digestive enzymes, 1-2 with meals

Lunch
Eat: Protein, healthy fat, fiber
Supplements: Digestive enzymes, 1-2 with meals

Dinner
Eat: Protein, healthy fat, fiber
Supplements:Digestive enzymes, 1-2 with meals

Bed
Supplements: Liver/Gallbladder Support (CarminaGest or Pure
Body Clear), 2 capsules

Prep Weeks…Start NOW

The first 2 weeks of your program are dedicated to “getting prepped” and doing the following:

  • Complete your Prep Week Project and Gut Love Habit each week in the portal
  • Complete lab testing (kits sent to you) 
  • Get “prepped” in the kitchen (mentally and physically) 

Let’s do this! :)

 

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