Full Transcript Why gut healing fails when done in the wrong order 0:01 If you've been trying to heal your gut 0:01 If you've been trying to heal your gut and nothing seems to stick, 0:04 and nothing seems to stick, 0:04 and nothing seems to stick, you've been trying these elimination 0:06 you've been trying these elimination 0:06 you've been trying these elimination diets, probiotics, bone broth, 0:09 diets, probiotics, bone broth, 0:09 diets, probiotics, bone broth, supplements, and you feel better for a 0:12 supplements, and you feel better for a 0:12 supplements, and you feel better for a week or two, then everything comes right 0:14 week or two, then everything comes right 0:14 week or two, then everything comes right back, it's probably not because you're 0:16 back, it's probably not because you're 0:16 back, it's probably not because you're doing things wrong. It's because [music] 0:19 doing things wrong. It's because [music] 0:19 doing things wrong. It's because [music] you're doing the things in the wrong 0:21 you're doing the things in the wrong 0:21 you're doing the things in the wrong order. Today, I'm going to walk you 0:23 order. Today, I'm going to walk you 0:23 order. Today, I'm going to walk you through the exact five-step protocol 0:26 through the exact five-step protocol 0:26 through the exact five-step protocol that I use in every gut patient in my 0:28 that I use in every gut patient in my 0:28 that I use in every gut patient in my practice, which is pretty much everyone.
Overview of the 5R Framework 0:30 practice, which is pretty much everyone. 0:30 practice, which is pretty much everyone. It's called the five-R framework. 0:33 It's called the five-R framework. 0:33 It's called the five-R framework. Remove, replace, reinoculate, repair, 0:38 Remove, replace, reinoculate, repair, 0:38 Remove, replace, reinoculate, repair, rebalance. And the order matters more 0:41 rebalance. And the order matters more 0:41 rebalance. And the order matters more than people really realize. Most people 0:44 than people really realize. Most people 0:44 than people really realize. Most people start their gut healing journey by 0:46 start their gut healing journey by 0:46 start their gut healing journey by adding things. [music] 0:47 adding things. [music] 0:47 adding things. [music] They add probiotics when they just find 0:50 They add probiotics when they just find 0:50 They add probiotics when they just find over-the-counter, and they think eating 0:51 over-the-counter, and they think eating 0:51 over-the-counter, and they think eating yogurt [music] 0:52 yogurt [music] 0:52 yogurt [music] with the probiotics enough. They add 0:54 with the probiotics enough. They add 0:54 with the probiotics enough. They add supplements. They add fermented food. 0:56 supplements. They add fermented food. 0:56 supplements. They add fermented food. [music] And that makes sense 0:58 [music] And that makes sense 0:58 [music] And that makes sense intuitively. And if the gut is 1:00 intuitively. And if the gut is 1:00 intuitively. And if the gut is unhealthy, adding healthy things should 1:02 unhealthy, adding healthy things should 1:03 unhealthy, adding healthy things should be the right answer, right? But here's 1:04 be the right answer, right? But here's 1:04 be the right answer, right? But here's the problem. [music] You can't repair a 1:06 the problem. [music] You can't repair a 1:06 the problem. [music] You can't repair a gut that is still being damaged. If you 1:09 gut that is still being damaged. If you 1:09 gut that is still being damaged. If you add probiotics, and sometimes even the 1:11 add probiotics, and sometimes even the 1:11 add probiotics, and sometimes even the wrong ones, 1:12 wrong ones, 1:12 wrong ones, >> [music] 1:12 >> [music] 1:12 >> [music] >> you're still eating inflammatory foods, 1:15 >> you're still eating inflammatory foods, 1:15 >> you're still eating inflammatory foods, still taking those NSAIDs, those 1:17 still taking those NSAIDs, those 1:17 still taking those NSAIDs, those anti-inflammatory drugs. You're under 1:20 anti-inflammatory drugs. You're under 1:20 anti-inflammatory drugs. You're under chronic stress. [music] You're still 1:21 chronic stress. [music] You're still 1:22 chronic stress. [music] You're still exposed to environmental irritants. The 1:24 exposed to environmental irritants. The 1:24 exposed to environmental irritants. The probiotics can't overcome the damage 1:26 probiotics can't overcome the damage 1:27 probiotics can't overcome the damage that's still happening. 1:28 that's still happening. 1:28 that's still happening. >> [music] 1:28 >> [music] 1:28 >> [music] >> That's why step one is remove, not add, 1:32 >> That's why step one is remove, not add, 1:32 >> That's why step one is remove, not add, remove. 1:33 remove. 1:33 remove. And it's the [music] step that most 1:35 And it's the [music] step that most 1:35 And it's the [music] step that most people skip. So, step one, remove.
Step 1: REMOVE u2013 Eliminating gut triggers (inflammatory foods, NSAIDs/medications, infections, toxins, chronic stress) 1:38 people skip. So, step one, remove. 1:38 people skip. So, step one, remove. [music] 1:39 [music] 1:39 [music] Remove what's causing the damage. This 1:42 Remove what's causing the damage. This 1:42 Remove what's causing the damage. This is the hardest step and the most [music] 1:44 is the hardest step and the most [music] 1:44 is the hardest step and the most [music] important. What I'm looking to remove, 1:47 important. What I'm looking to remove, 1:47 important. What I'm looking to remove, things like inflammatory foods, 1:49 things like inflammatory foods, 1:50 things like inflammatory foods, processed foods, [music] refined sugar, 1:53 processed foods, [music] refined sugar, 1:53 processed foods, [music] refined sugar, gluten for most people, cuz it's very 1:55 gluten for most people, cuz it's very 1:55 gluten for most people, cuz it's very irritating, dairy for most people, and 1:59 irritating, dairy for most people, and 1:59 irritating, dairy for most people, and alcohol. Gut-damaging medications, where 2:02 alcohol. Gut-damaging medications, where 2:02 alcohol. Gut-damaging medications, where possible, things like [music] NSAIDs, 2:04 possible, things like [music] NSAIDs, 2:04 possible, things like [music] NSAIDs, ibuprofen, naproxen, unnecessary 2:07 ibuprofen, naproxen, unnecessary 2:07 ibuprofen, naproxen, unnecessary antibiotics, long-term acid blockers, 2:10 antibiotics, long-term acid blockers, 2:10 antibiotics, long-term acid blockers, [music] 2:10 [music] 2:10 [music] even the ones that your doctor told you 2:12 even the ones that your doctor told you 2:12 even the ones that your doctor told you to take. Infections and overgrowth are 2:15 to take. Infections and overgrowth are 2:15 to take. Infections and overgrowth are another thing. 2:16 another thing. 2:16 another thing. >> [music] 2:16 >> [music] 2:16 >> [music] >> SIBO, candida, parasites, pathogenic 2:20 >> SIBO, candida, parasites, pathogenic 2:20 >> SIBO, candida, parasites, pathogenic bacteria and viruses. These require 2:23 bacteria and viruses. These require 2:23 bacteria and viruses. These require testing to [music] identify and targeted 2:25 testing to [music] identify and targeted 2:25 testing to [music] identify and targeted treatment to resolve. Environmental 2:28 treatment to resolve. Environmental 2:28 treatment to resolve. Environmental triggers, mold exposure from 2:30 triggers, mold exposure from 2:30 triggers, mold exposure from water-damaged buildings, pesticides, 2:33 water-damaged buildings, pesticides, 2:33 water-damaged buildings, pesticides, heavy metals, endocrine [music] 2:34 heavy metals, endocrine [music] 2:34 heavy metals, endocrine [music] disruptors, and chronic stress, which 2:39 disruptors, and chronic stress, which 2:39 disruptors, and chronic stress, which sounds like [music] a lifestyle issue, 2:40 sounds like [music] a lifestyle issue, 2:40 sounds like [music] a lifestyle issue, but is actually a biological one. 2:43 but is actually a biological one. 2:43 but is actually a biological one. Chronic stress directly [music] damages 2:45 Chronic stress directly [music] damages 2:45 Chronic stress directly [music] damages the gut lining through cortisol. This 2:48 the gut lining through cortisol. This 2:48 the gut lining through cortisol. This step alone 2:49 step alone 2:49 step alone >> [music] 2:49 >> [music] 2:49 >> [music] >> can take two to four weeks, and for many 2:52 >> can take two to four weeks, and for many 2:52 >> can take two to four weeks, and for many patients, they start feeling 2:53 patients, they start feeling 2:53 patients, they start feeling significantly better just from removing 2:56 significantly better just from removing 2:56 significantly better just from removing what's causing the damage [music] before 2:58 what's causing the damage [music] before 2:58 what's causing the damage [music] before we add anything back. Step two, replace.
Step 2: REPLACE u2013 Restoring digestive factors (enzymes, stomach acid, bile support) 3:02 we add anything back. Step two, replace. 3:02 we add anything back. Step two, replace. Replace what's missing with proper 3:04 Replace what's missing with proper 3:04 Replace what's missing with proper digestion. Remember from week three when 3:07 digestion. Remember from week three when 3:07 digestion. Remember from week three when I talked about low stomach acid and bile 3:10 I talked about low stomach acid and bile 3:10 I talked about low stomach acid and bile acid insufficiency and hidden causes of 3:13 acid insufficiency and hidden causes of 3:13 acid insufficiency and hidden causes of bloating? In this [music] step, 3:15 bloating? In this [music] step, 3:15 bloating? In this [music] step, digestive enzymes, some of them that 3:18 digestive enzymes, some of them that 3:18 digestive enzymes, some of them that help break down food properly. [music] 3:21 help break down food properly. [music] 3:21 help break down food properly. [music] Hydrochloric acid, which supports for 3:23 Hydrochloric acid, which supports for 3:23 Hydrochloric acid, which supports for patients, that's the HCl. People [music] 3:25 patients, that's the HCl. People [music] 3:25 patients, that's the HCl. People [music] with low stomach acid, especially those 3:27 with low stomach acid, especially those 3:27 with low stomach acid, especially those people over 40, or those who have been 3:30 people over 40, or those who have been 3:30 people over 40, or those who have been on long-term acid blockers. Bile 3:32 on long-term acid blockers. Bile 3:32 on long-term acid blockers. Bile support, [music] especially for patients 3:34 support, [music] especially for patients 3:34 support, [music] especially for patients who've had their gallbladder removed, or 3:36 who've had their gallbladder removed, or 3:36 who've had their gallbladder removed, or those who struggle with eating those 3:38 those who struggle with eating those 3:38 those who struggle with eating those >> [music] 3:38 >> [music] 3:38 >> [music] >> digesting fatty foods. The goal here is 3:42 >> digesting fatty foods. The goal here is 3:42 >> digesting fatty foods. The goal here is simple. Make sure your body can actually 3:44 simple. Make sure your body can actually 3:44 simple. Make sure your body can actually break down and absorb the foods [music] 3:46 break down and absorb the foods [music] 3:46 break down and absorb the foods [music] you're eating. Because the best diet in 3:48 you're eating. Because the best diet in 3:48 you're eating. Because the best diet in the world doesn't help if your body 3:51 the world doesn't help if your body 3:51 the world doesn't help if your body [music] can't process it. Step three, 3:53 [music] can't process it. Step three, 3:53 [music] can't process it. Step three, reinoculate. Now, and only now [music]
Step 3: REINOCULATE u2013 Rebuilding healthy flora (probiotics, prebiotic & fermented foods, 30 plants per week) 3:56 reinoculate. Now, and only now [music] 3:56 reinoculate. Now, and only now [music] do we start adding back. This is where 3:58 do we start adding back. This is where 3:58 do we start adding back. This is where some probiotics can come in, but 4:00 some probiotics can come in, but 4:00 some probiotics can come in, but strategically with the right ones, not 4:03 strategically with the right ones, not 4:03 strategically with the right ones, not just random. 4:04 just random. 4:04 just random. >> [music] 4:04 >> [music] 4:04 >> [music] >> Really knowing which one to use. In week 4:07 >> Really knowing which one to use. In week 4:07 >> Really knowing which one to use. In week three, I talked about how probiotics can 4:09 three, I talked about how probiotics can 4:09 three, I talked about how probiotics can make SIBO worse. That's why we remove 4:12 make SIBO worse. That's why we remove 4:12 make SIBO worse. That's why we remove and treat [music] SIBO first, then 4:14 and treat [music] SIBO first, then 4:14 and treat [music] SIBO first, then reinoculate. When reinoculation, what 4:17 reinoculate. When reinoculation, what 4:17 reinoculate. When reinoculation, what can [music] look like is targeted 4:18 can [music] look like is targeted 4:18 can [music] look like is targeted probiotics, the right kind, specific 4:21 probiotics, the right kind, specific 4:21 probiotics, the right kind, specific strains based on what your stool 4:23 strains based on what your stool 4:23 strains based on what your stool analysis shows. Not a generic 4:25 analysis shows. Not a generic 4:25 analysis shows. Not a generic >> [music] 4:25 >> [music] 4:25 >> [music] >> blend from the grocery store or 4:27 >> blend from the grocery store or 4:27 >> blend from the grocery store or something you get from an influence 4:29 something you get from an influence 4:29 something you get from an influence online. 4:30 online. 4:30 online. Prebiotic foods, [music] garlic, onion, 4:33 Prebiotic foods, [music] garlic, onion, 4:33 Prebiotic foods, [music] garlic, onion, asparagus, artichoke. These feed good 4:36 asparagus, artichoke. These feed good 4:36 asparagus, artichoke. These feed good bacteria. Fermented foods [music] like 4:38 bacteria. Fermented foods [music] like 4:38 bacteria. Fermented foods [music] like sauerkraut, kimchi, kefir, yogurt, 4:41 sauerkraut, kimchi, kefir, yogurt, 4:42 sauerkraut, kimchi, kefir, yogurt, natural sources of diverse bacteria. 4:44 natural sources of diverse bacteria. 4:44 natural sources of diverse bacteria. Those former market vegetables [music] 4:46 Those former market vegetables [music] 4:46 Those former market vegetables [music] even. 4:47 even. 4:47 even. Dietary diversity, the more diverse your 4:50 Dietary diversity, the more diverse your 4:50 Dietary diversity, the more diverse your plant intake, the more diverse your 4:53 plant intake, the more diverse your 4:53 plant intake, the more diverse your microbiome. Research suggests aiming 4:56 microbiome. Research suggests aiming 4:56 microbiome. Research suggests aiming [music] for 30 different plant foods per 4:59 [music] for 30 different plant foods per 4:59 [music] for 30 different plant foods per week. That sounds like a lot, but 5:01 week. That sounds like a lot, but 5:01 week. That sounds like a lot, but including herbs, spices, 5:03 including herbs, spices, 5:03 including herbs, spices, >> [music] 5:03 >> [music] 5:03 >> [music] >> nuts, seeds. 5:05 >> nuts, seeds. 5:05 >> nuts, seeds. It all adds up fast. And if you really 5:07 It all adds up fast. And if you really 5:07 It all adds up fast. And if you really don't like vegetables, just pick one and 5:10 don't like vegetables, just pick one and 5:10 don't like vegetables, just pick one and try that for that week, [music] and then 5:12 try that for that week, [music] and then 5:12 try that for that week, [music] and then start adding another one gradually. 5:14 start adding another one gradually. 5:14 start adding another one gradually. Start with the ones that you're more 5:16 Start with the ones that you're more 5:16 Start with the ones that you're more likely to want to try, and then build on 5:19 likely to want to try, and then build on 5:19 likely to want to try, and then build on top of that, but not eating the same 5:21 top of that, but not eating the same 5:21 top of that, but not eating the same vegetable [music] all the time. That's 5:23 vegetable [music] all the time. That's 5:23 vegetable [music] all the time. That's not giving you diversity. You need a 5:25 not giving you diversity. You need a 5:25 not giving you diversity. You need a different amount and different kinds, 5:27 different amount and different kinds, 5:27 different amount and different kinds, rotating different ones, so you get the 5:29 rotating different ones, so you get the 5:29 rotating different ones, so you get the different [music] nutrients and 5:31 different [music] nutrients and 5:31 different [music] nutrients and different substances that these great 5:33 different substances that these great 5:33 different substances that these great plants have to offer to our body, our 5:35 plants have to offer to our body, our 5:35 plants have to offer to our body, our gut, and our whole [music] overall 5:37 gut, and our whole [music] overall 5:37 gut, and our whole [music] overall well-being. And it adds different kind 5:39 well-being. And it adds different kind 5:39 well-being. And it adds different kind of fibers as well, which is good [music] 5:41 of fibers as well, which is good [music] 5:41 of fibers as well, which is good [music] for your gut. Makes your gut happy 5:43 for your gut. Makes your gut happy 5:43 for your gut. Makes your gut happy mixing all these different plants. So, 5:45 mixing all these different plants. So, 5:45 mixing all these different plants. So, the more diverse your plant intake is, 5:48 the more diverse your plant intake is, 5:48 the more diverse your plant intake is, the [music] more diverse your microbiome 5:50 the [music] more diverse your microbiome 5:50 the [music] more diverse your microbiome will be. 5:51 will be. 5:51 will be. So, mix those different vegetables and 5:53 So, mix those different vegetables and 5:53 So, mix those different vegetables and fruits. 5:54 fruits. 5:54 fruits. Research suggests that aiming for these 5:56 Research suggests that aiming for these 5:56 Research suggests that aiming for these 30 different plants per [music] week, 5:58 30 different plants per [music] week, 5:58 30 different plants per [music] week, well, these are things that you can even 6:00 well, these are things that you can even 6:00 well, these are things that you can even incorporate without even knowing. 6:02 incorporate without even knowing. 6:02 incorporate without even knowing. >> [music] 6:02 >> [music] 6:02 >> [music] >> Just start mixing things in salads or 6:04 >> Just start mixing things in salads or 6:04 >> Just start mixing things in salads or soups and such. If you're finding this 6:06 soups and such. If you're finding this 6:06 soups and such. If you're finding this helpful, I want you to subscribe cuz we 6:08 helpful, I want you to subscribe cuz we 6:08 helpful, I want you to subscribe cuz we go into this deep [music] every week. 6:10 go into this deep [music] every week. 6:10 go into this deep [music] every week. Now, step four, repair. We want to know
Step 4: REPAIR u2013 Healing the gut lining (L-glutamine, zinc carnosine, collagen, BPC-157/KPV, immunoglobulins) 6:13 Now, step four, repair. We want to know 6:13 Now, step four, repair. We want to know how to actively repair the gut [music] 6:15 how to actively repair the gut [music] 6:15 how to actively repair the gut [music] lining. Remember, the gut lining is only 6:17 lining. Remember, the gut lining is only 6:17 lining. Remember, the gut lining is only one cell layer thick and it regenerates 6:19 one cell layer thick and it regenerates 6:19 one cell layer thick and it regenerates every 3 to 5 days. So, the capacity for 6:22 every 3 to 5 days. So, the capacity for 6:22 every 3 to 5 days. So, the capacity for the gut to heal is where we need to 6:23 the gut to heal is where we need to 6:23 the gut to heal is where we need to start and just [music] give it the right 6:25 start and just [music] give it the right 6:25 start and just [music] give it the right support and the right love. What I use 6:28 support and the right love. What I use 6:28 support and the right love. What I use in my practice to repair [music] is 6:29 in my practice to repair [music] is 6:29 in my practice to repair [music] is things like L-glutamine, the most 6:31 things like L-glutamine, the most 6:31 things like L-glutamine, the most studied gut lining repair nutrient and 6:33 studied gut lining repair nutrient and 6:33 studied gut lining repair nutrient and primary [music] fuel source for the 6:35 primary [music] fuel source for the 6:35 primary [music] fuel source for the cells that line your gut, especially in 6:37 cells that line your gut, especially in 6:37 cells that line your gut, especially in the colon. Zinc carnosine, which 6:39 the colon. Zinc carnosine, which 6:39 the colon. Zinc carnosine, which supports the tight junction integrity. 6:41 supports the tight junction integrity. 6:41 supports the tight junction integrity. Remember the shower tiles that I had 6:43 Remember the shower tiles that I had 6:43 Remember the shower tiles that I had talked about in week one? 6:45 talked about in week one? 6:45 talked about in week one? Well, 6:46 Well, 6:46 Well, zinc [music] carnosine helps reseal 6:48 zinc [music] carnosine helps reseal 6:48 zinc [music] carnosine helps reseal these tight junctions of the zonulin. 6:51 these tight junctions of the zonulin. 6:51 these tight junctions of the zonulin. Collagen and bone broth provide building 6:53 Collagen and bone broth provide building 6:53 Collagen and bone broth provide building blocks for gut lining repair. [music] 6:55 blocks for gut lining repair. [music] 6:55 blocks for gut lining repair. [music] And for patients who need more targeted 6:56 And for patients who need more targeted 6:56 And for patients who need more targeted support, this is where I like to use 6:59 support, this is where I like to use 6:59 support, this is where I like to use peptides [music] like BPC 157. If you 7:02 peptides [music] like BPC 157. If you 7:02 peptides [music] like BPC 157. If you watched my peptide series, you know that 7:03 watched my peptide series, you know that 7:03 watched my peptide series, you know that BPC 157 [music] is a body protective 7:06 BPC 157 [music] is a body protective 7:06 BPC 157 [music] is a body protective compound connected to the gut lining 7:09 compound connected to the gut lining 7:09 compound connected to the gut lining into those proteins that were made in 7:10 into those proteins that were made in 7:10 into those proteins that were made in the stomach. [music] And these that are 7:12 the stomach. [music] And these that are 7:12 the stomach. [music] And these that are produced will really help support gut 7:14 produced will really help support gut 7:14 produced will really help support gut lining and repair. And this is [music] 7:16 lining and repair. And this is [music] 7:16 lining and repair. And this is [music] happening at a level that supplements 7:18 happening at a level that supplements 7:18 happening at a level that supplements alone can really reach. Many times I'll 7:21 alone can really reach. Many times I'll 7:21 alone can really reach. Many times I'll even combine the peptide KPV, an 7:23 even combine the peptide KPV, an 7:23 even combine the peptide KPV, an anti-inflammatory peptide for the gut 7:25 anti-inflammatory peptide for the gut 7:25 anti-inflammatory peptide for the gut health, and [music] the GHK-Cu 7:28 health, and [music] the GHK-Cu 7:28 health, and [music] the GHK-Cu for tissue remodeling, and the PEA. But, 7:31 for tissue remodeling, and the PEA. But, 7:31 for tissue remodeling, and the PEA. But, peptides are a tool. [music] They work 7:33 peptides are a tool. [music] They work 7:33 peptides are a tool. [music] They work best when when steps one through three 7:35 best when when steps one through three 7:35 best when when steps one through three have already been done. And one of my 7:38 have already been done. And one of my 7:38 have already been done. And one of my favorite things to repair the gut lining 7:40 favorite things to repair the gut lining 7:40 favorite things to repair the gut lining is [music] immunoglobulins. And I like 7:42 is [music] immunoglobulins. And I like 7:42 is [music] immunoglobulins. And I like to use targeted ones that people 7:43 to use targeted ones that people 7:43 to use targeted ones that people tolerate. That has really [music] been a 7:45 tolerate. That has really [music] been a 7:45 tolerate. That has really [music] been a game-changer for sealing that leaky gut. 7:48 game-changer for sealing that leaky gut. 7:48 game-changer for sealing that leaky gut. Step five, rebalance. This is the step
Step 5: REBALANCE u2013 Preventing relapse (sleep, stress, movement, food reintroduction) 7:51 Step five, rebalance. This is the step 7:51 Step five, rebalance. This is the step most protocols forget and is why people 7:53 most protocols forget and is why people 7:53 most protocols forget and is why people [music] relapse. Rebalance is about 7:56 [music] relapse. Rebalance is about 7:56 [music] relapse. Rebalance is about maintaining what you built and 7:58 maintaining what you built and 7:58 maintaining what you built and addressing the lifestyle factors that 8:00 addressing the lifestyle factors that 8:01 addressing the lifestyle factors that will determine whether that this healing 8:03 will determine whether that this healing 8:03 will determine whether that this healing will last. That's why I talk about one 8:05 will last. That's why I talk about one 8:05 will last. That's why I talk about one of my pillars being lifestyle. [music] 8:07 of my pillars being lifestyle. [music] 8:07 of my pillars being lifestyle. [music] Things such as sleep, 7 to 8 hours 8:09 Things such as sleep, 7 to 8 hours 8:09 Things such as sleep, 7 to 8 hours minimum. Growth [music] hormone for the 8:11 minimum. Growth [music] hormone for the 8:11 minimum. Growth [music] hormone for the gut is released during this deep sleep. 8:14 gut is released during this deep sleep. 8:14 gut is released during this deep sleep. So, that's why deep sleep is so 8:16 So, that's why deep sleep is so 8:16 So, that's why deep sleep is so important because we know that poor 8:17 important because we know that poor 8:17 important because we know that poor sleep means poor healing. Stress [music] 8:20 sleep means poor healing. Stress [music] 8:20 sleep means poor healing. Stress [music] management, chronic stress directly 8:22 management, chronic stress directly 8:22 management, chronic stress directly damages the gut lining through cortisol. 8:25 damages the gut lining through cortisol. 8:25 damages the gut lining through cortisol. That's why breathing [music] exercises, 8:27 That's why breathing [music] exercises, 8:27 That's why breathing [music] exercises, meditation, being out in nature, setting 8:30 meditation, being out in nature, setting 8:30 meditation, being out in nature, setting boundaries, these aren't just luxuries, 8:33 boundaries, these aren't just luxuries, 8:33 boundaries, these aren't just luxuries, they're treatments. [music] 8:34 they're treatments. [music] 8:34 they're treatments. [music] Certain movement, stay in movement, 8:36 Certain movement, stay in movement, 8:36 Certain movement, stay in movement, active during the day. Regular exercise 8:39 active during the day. Regular exercise 8:39 active during the day. Regular exercise supports the microbiome more than you 8:41 supports the microbiome more than you 8:41 supports the microbiome more than you know, 8:42 know, 8:42 know, >> [music] 8:42 >> [music] 8:42 >> [music] >> as well as the more important gut 8:44 >> as well as the more important gut 8:44 >> as well as the more important gut motility. Then food reintroduction. 8:47 motility. Then food reintroduction. 8:47 motility. Then food reintroduction. >> [music] 8:47 >> [music] 8:48 >> [music] >> Systematically reintroduce foods. I like 8:50 >> Systematically reintroduce foods. I like 8:50 >> Systematically reintroduce foods. I like to do one at a time. After you've had 8:53 to do one at a time. After you've had 8:53 to do one at a time. After you've had that 30 days where you've taken them 8:55 that 30 days where you've taken them 8:55 that 30 days where you've taken them out, if there's one thing you've been 8:56 out, if there's one thing you've been 8:56 out, if there's one thing you've been missing, add it back for just 3 to 4 8:58 missing, add it back for just 3 to 4 8:58 missing, add it back for just 3 to 4 days and then see how you're track your 9:00 days and then see how you're track your 9:00 days and then see how you're track your symptoms, see how you're feeling and 9:02 symptoms, see how you're feeling and 9:02 symptoms, see how you're feeling and really write it down and keep a little 9:04 really write it down and keep a little 9:04 really write it down and keep a little journal about it. [music] Because you 9:06 journal about it. [music] Because you 9:06 journal about it. [music] Because you may not know that there's a certain food 9:09 may not know that there's a certain food 9:09 may not know that there's a certain food that your body doesn't tolerate. So, 9:11 that your body doesn't tolerate. So, 9:11 that your body doesn't tolerate. So, this is how we do removing it for 30 9:13 this is how we do removing it for 30 9:13 this is how we do removing it for 30 days, then slowly reintroducing one 9:16 days, then slowly reintroducing one 9:16 days, then slowly reintroducing one thing at a time and then tracking your 9:18 thing at a time and then tracking your 9:18 thing at a time and then tracking your symptoms and journaling [music] and then 9:20 symptoms and journaling [music] and then 9:20 symptoms and journaling [music] and then you can see for yourself what is 9:23 you can see for yourself what is 9:23 you can see for yourself what is happening and if the food really 9:25 happening and if the food really 9:25 happening and if the food really triggers any of your reactions. And then 9:27 triggers any of your reactions. And then 9:27 triggers any of your reactions. And then of course, ongoing monitoring. Retest in
Monitoring & healing timeline (30, 60, 90 days) 9:30 of course, ongoing monitoring. Retest in 9:30 of course, ongoing monitoring. Retest in about 3 to 6 months. Are the markers 9:33 about 3 to 6 months. Are the markers 9:33 about 3 to 6 months. Are the markers improving? Is the microbiome more 9:35 improving? Is the microbiome more 9:35 improving? Is the microbiome more diversifying? Is the inflammation 9:37 diversifying? Is the inflammation 9:37 diversifying? Is the inflammation resolving? Healing is not just an event, 9:40 resolving? Healing is not just an event, 9:40 resolving? Healing is not just an event, it's a process. So, here's what to 9:42 it's a process. So, here's what to 9:42 it's a process. So, here's what to expect. [music] People always ask me, 9:45 expect. [music] People always ask me, 9:45 expect. [music] People always ask me, "How long does it take?" At 30 days, 9:48 "How long does it take?" At 30 days, 9:48 "How long does it take?" At 30 days, bloating often reduces significantly, 9:50 bloating often reduces significantly, 9:50 bloating often reduces significantly, energy improves, brain fog lifts, 9:53 energy improves, brain fog lifts, 9:53 energy improves, brain fog lifts, >> [music] 9:53 >> [music] 9:53 >> [music] >> digestive symptoms calm down, that 9:55 >> digestive symptoms calm down, that 9:55 >> digestive symptoms calm down, that achiness and joint aches improve. At 60 9:58 achiness and joint aches improve. At 60 9:58 achiness and joint aches improve. At 60 days, sleep is improved, mood stabilize, 10:01 days, sleep is improved, mood stabilize, 10:01 days, sleep is improved, mood stabilize, [music] 10:02 [music] 10:02 [music] food sensitivity start decreasing, and 10:05 food sensitivity start decreasing, and 10:05 food sensitivity start decreasing, and your skin begins clearing up. 10:07 your skin begins clearing up. 10:07 your skin begins clearing up. >> [music] 10:07 >> [music] 10:07 >> [music] >> At 90 days, inflammatory markers are 10:09 >> At 90 days, inflammatory markers are 10:10 >> At 90 days, inflammatory markers are dropping on the labs, body composition 10:12 dropping on the labs, body composition 10:12 dropping on the labs, body composition often changes, [music] 10:13 often changes, [music] 10:13 often changes, [music] energy is sustained throughout the day, 10:16 energy is sustained throughout the day, 10:16 energy is sustained throughout the day, feeling like yourself again. It's not 10:18 feeling like yourself again. It's not 10:18 feeling like yourself again. It's not overnight, but it [music] is achievable. 10:21 overnight, but it [music] is achievable. 10:21 overnight, but it [music] is achievable. And if you follow the steps in order and 10:23 And if you follow the steps in order and 10:23 And if you follow the steps in order and give your body the time it needs, 10:26 give your body the time it needs, 10:26 give your body the time it needs, then that's what it takes. Don't let 10:28 then that's what it takes. Don't let 10:28 then that's what it takes. Don't let your first symptom be your last, and 10:30 your first symptom be your last, and 10:30 your first symptom be your last, and don't let impatience rob you of a 10:33 don't let impatience rob you of a 10:33 don't let impatience rob you of a transformation [music] that could change 10:34 transformation [music] that could change 10:34 transformation [music] that could change the rest of your life. Next week, we're
Next week: The Gut-Skin Connection + free resources 10:37 the rest of your life. Next week, we're 10:37 the rest of your life. Next week, we're going to be talking about things that 10:38 going to be talking about things that 10:38 going to be talking about things that are associated with the gut. Acne, 10:40 are associated with the gut. Acne, 10:41 are associated with the gut. Acne, eczema, rosacea, those skin rashes. It's 10:44 eczema, rosacea, those skin rashes. It's 10:44 eczema, rosacea, those skin rashes. It's not just your skin care routine, [music] 10:45 not just your skin care routine, [music] 10:45 not just your skin care routine, [music] it can start in your gut. If you want my 10:48 it can start in your gut. If you want my 10:48 it can start in your gut. If you want my five R protocol cheat sheet, it's linked 10:50 five R protocol cheat sheet, it's linked 10:50 five R protocol cheat sheet, it's linked in the description. Print it out, put it 10:53 in the description. Print it out, put it 10:53 in the description. Print it out, put it on your refrigerator, and follow the 10:55 on your refrigerator, and follow the 10:55 on your refrigerator, and follow the steps in order. [music] And if you want 10:57 steps in order. [music] And if you want 10:57 steps in order. [music] And if you want someone to guide you through this step 10:59 someone to guide you through this step 10:59 someone to guide you through this step by step with real testing and real 11:01 by step with real testing and real 11:01 by step with real testing and real monitoring, take my assessment, the link 11:04 monitoring, take my assessment, the link 11:04 monitoring, take my assessment, the link is in the description. If you missed any 11:06 is in the description. If you missed any 11:06 is in the description. If you missed any of the earlier weeks on the full gut 11:08 of the earlier weeks on the full gut 11:08 of the earlier weeks on the full gut health playlist, it's right [music] 11:10 health playlist, it's right [music] 11:10 health playlist, it's right [music] here. 11:11 here. 11:11 here. We're going to I'm still going on a few 11:12 We're going to I'm still going on a few 11:12 We're going to I'm still going on a few more weeks on talking about gut health 11:14 more weeks on talking about gut health 11:14 more weeks on talking about gut health and getting into [music] all the nuances 11:16 and getting into [music] all the nuances 11:16 and getting into [music] all the nuances of gut, because everything I do, every 11:19 of gut, because everything I do, every 11:19 of gut, because everything I do, every protocol, 11:19 protocol, 11:19 protocol, >> [music] 11:20 >> [music] 11:20 >> [music] >> every patient, every video runs through 11:22 >> every patient, every video runs through 11:22 >> every patient, every video runs through my one belief. I'm Dr. Myra Reed, 11:24 my one belief. I'm Dr. Myra Reed, 11:25 my one belief. I'm Dr. Myra Reed, helping [music] you to live smarter, 11:26 helping [music] you to live smarter, 11:26 helping [music] you to live smarter, stronger, longer, because I don't want 11:28 stronger, longer, because I don't want 11:28 stronger, longer, because I don't want your first symptom being your last.
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