Reset Your Gut in 5 Days: A Medical Doctor’s Step-by-Step Protocol to Transform Your Health

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Want to get rid of your bloated belly for good?
Are you ready for more energy and better overall health?
Do you want to start seeing results in 5 days (or less)?
In today’s episode, Mel is joined by double-board certified Dr. Amy Shah for Part 2 of her masterclass on how to optimize your gut health.
Dr. Amy, a medical doctor trained at Harvard, Cornell, and Columbia University, is an immunologist and leading expert in women’s hormonal health and nutrition.
And she’s here to teach you her proven 5-step method to heal inflammation, reset your natural hormone balance, and heal food sensitivities.
Learn how to use the power of your gut microbes to help digestion, gain mental clarity, and decrease your stress levels.
In this episode, Dr. Amy discusses topics like:
What a gut microbiome is
Why science says iy is the key to better mental and physical health
The scientific link between gut health and depression, cancer, and heart diseases
What the brain-gut connection is and why it’s essential to your health
What to do after your overindulgence in holiday food and drinks
The reason you can’t properly digest food
What makes your gut bacteria “upset” and what keeps them "happy"?
How healthy aging is directly connected to your gut biome
Why stress can make you bloated
The reason 1 in 7 people experience bloating once a week
How gut health impacts a woman's hormone health
The difference between fiber and insoluble fiber
The only type of bread that heals your gut
What intermittent fasting is and why it improves gut health
The one thing you should know about your circadian rhythm
Dr. Shah's 5-day reset protocol and why you need it to reset your gut health
3 things you should do every day for optimal gut health
What the best probiotic for your body is
The foods your gut bacteria love to digest
What an elimination diet is and why you need to do it
3 foods you should consider removing from your diet for 7 days
How many days it really takes to reset your gut
Why crazy diets are not working to “reset” your gut
Why your daily probiotic pill isn’t really working
Follow Dr. Shah:
Instagram: / fastingmd
Webpage: amymdwellness.com/
Follow the podcast:
The Mel Robbins Podcast Instagram: bit.ly/49bg4GP
I’m just your friend. I am not a licensed therapist, and this podcast is NOT intended as a substitute for the advice of a physician, professional coach, psychotherapist, or other qualified professional. Got it? Good. I’ll see you in the next episode.
In this episode:
00:00 Intro
02:43 This double-board certified badass is back.
04:37 What to do after your overindulgence in holiday food and drinks
06:07 The surprising link between stress and bloating
07:54 Why science says your gut microbiome is the key to better mental and physical health
09:53 The scientific link between gut health and depression, cancer, and heart diseases
11:19 The reason 1 in 7 people experience bloating once a week
13:53 10 foods to eat to get over vacation or holiday
16:20 The one type of bread that heals your gut
17:09 Dr. Shah's 5-day reset protocol and why you need it to reset your gut health
17:48 Why walking is the best probiotic
19:17 What an elimination diet is
20:07 The foods your gut bacteria love to digest
21:48 3 foods you should consider removing from your diet for 7 days
25:14 Why bonding is a love language for your gut health
28:23 How many days does it really take to reset your gut?
31:43 Why your daily probiotic pill isn’t really working
34:26 What the heck is a fecal transplant?
38:44 Why crazy diets are not working to “reset” your gut
Listen to the podcast episode “Reset Your Gut in 5 Days: A Medical Doctor’s Step-by-Step Protocol to Transform Your Health” - link.chtbl.com/DAinFkFf?sid=e...
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[@sitcomchristian6886]

Step 1: Exercise Step 2: Elimination diet (basically remove the aggravating foods - gluten, sugar, dairy...) Step 3: Eat foods to support gut health (fiber and fermented foods)

[@shannoncat1984]

Absolutely correct. Sugar should be explained more. We are talking about eliminating sugar that isn’t attached to fibre so foods like corn fructose syrup, refined sugars , and all processed foods. Fruits you can benefit having 2-4 pieces a day aswell as unlimited vegetables . Fruits especially bananas mangos pineapple have enzymes that help breakdown carbohydrates and proteins in the body. So they help breakdown food for good gut health ( no leaky gut) . I eat tons of fruits and veggies to support good bacteria in gut .

[@murraypooley9199]

I added more fiber to my diet and it destroyed my gut health. Now consume no fiber or fruit or vegitables and lots of fat. My gut is now the best in 5 years, all bloating and inflamation gone.

[@maddworld3317]

Step 2 - remove most anything that makes food enjoyable - becuz they've ruined most of our supply

[@anniesparno502]

I agree with this as not EVERYONE has an intolerance to certain things. There are a lot of studies that have been done that say gluten is a BIG problem when truthfully it is not, just for some. It’s all about what causes inflammation in YOUR situation and body.

[@syw9882]

Thank you

[@stevecarpenter2638]

I love how no one is trying to sell products on here or suggesting supplements.

[@deva190]

On her site I see PLENTY of items for sale, products and consultations.

[@NickCager]

I don't love that her advice makes SIBO and inflammatory bowl disease worse.

[@SalimaDAntuono]

12 hours fast walk + yoga / fitness Fibrous and fermented food, proteins cut dairy, gluten, white sugar ... relax, enjoy, bonding ... because mental health = gut health

[@Afterthehealing]

This is what I have been doing, and it's working.

[@vinnylivoti9567]

Fermented foods aren't for everyone. Any foods that are high in histamine some people have reactions to that everybody's different you'd have to see how your body reacts.

[@vanomadcyclist3474]

Spot on!! I gave up dairy and within 3 days my heartburn was gone. Within a month my chronic cough caused by the heartburn was healed. I then removed Gluten and sugar and this changed my life!! I eat only what I can identify. Not what might be made in a chemistry lab. 😊😊

[@mgichndz]

Did you go Vegan?

[@vanomadcyclist3474]

@@mgichndz no, just don’t eat any dairy, gluten or added sugar. Only natural sugars like in fruit, honey, maple syrup etc

[@kingkweku9761]

​​@@vanomadcyclist3474 just so you know some honey and maple syrup are processed so be careful with that.... Fruits n veges are very good as you mentioned...

[@_beinggujjugirl_]

Yes I left milk and all my gut problems gone .

[@Timetravel1111]

Yes 🙌🏼 🥛 also ICE 🧊 stop ✋🏼 ice 🧊 cold drinks ice 🧊 cold foods… it depletes your warmth, depletes blood flow, and weakens spleen etc.

[@deborahhunt7448]

Mel, this was a fantastic episode with Dr. Amy Shaw! It was so helpful. I'm generally in good health and mostly a wholefoods eater, but after going through a hard few months of losing my mother in January, who died quickly from a ruptured aorta, and then losing my Dad in March after having two brain bleeds, I was highly stressed and not eating as well during that time. My gut, as of late, has been a mess. I've felt sick for several months now. I'm getting help from a Functional Chiropractor, but I'm going to really give this a try! I love you too, Mel! You are such an encouraging person! Thanks to you and Dr. Shaw! Blessings!❤😊

[@daviimandel8265]

I have been miserable from gas and bloating for months and months. It's been getting worse and worse. I listened to part 1 and 2 of the interviews with Dr. Amy and I was sold. Today I ate only GF bread, stopped all sorbitol and maltitol and cut out some other items on her list, while adding in the "good" fruits and veggies together with yogurt. I felt great, barely had any gas, no cramps, no misery. And this was DAY ONE! I'm sold!

[@daleval2182]

Be careful with modern dairy, try to get farm or natural cheese, if you must , for me I could eat for awhile then gut cramps returned if I eat Greek yougart only 1/2 cup, 2 x week , and a little feta goat cheese 2 x week, I get the calcium and bacteria but not the neg side effects, good luck, gut pain can ruin quality of life

[@bert454]

Good on ya. Bloating is so uncomfortable. How are you doing so far? Have you tried fasting? I only mention because I fast (I stop eating completely at 6pm and start at 10am earliest). Fasting allows the body to heal instead of processing food every so often.

[@richardstravelingchannel2397]

I gave up all animal products many years ago and stay as close to whole food as possible always. It was the best change ever made in life.

[@gladyswestman8343]

Thank you once again again Mel! For last 5 days I have been getting up when alarm goes off, drinking glass of water, out the door for 1hr walk with Toko my dog. Big news, I’m sleeping better….more deep sleep. Feeling much more rested in morning. I’m 77…..haven’t slept well since menopause. My gut feels better too. You are the best….always seem to know what I need. Gladys

[@eileen561]

❤Intermittent fasting & a healthier diet helped me tremendously. Less sugar & starches, no bad oils, less processed foods.

[@user-gd2jo5fc5p]

When a person hasn't eaten for many hours, their taste buds change to appreciate unsweetened food.

[@shalowa.j6412]

yes! vegetables taste a lot better now that I go sugar free

[@altagraciamorel4211]

Fecal transplant sounds no to good but I know someone in my church that is alive today because of that. She was dying at the hospital when this angel doctor decided to do that with her. Thanks God she is doing great today 🙏🌺

[@lamppole7896]

Yes it definitely works! I’m happy to hear that person was healed.

[@nwc3270]

My sister got c-dip, it was killing here , they finally did a fecal transplant after a few hundred types of pills, it saved her life

[@TheGoby]

Worth mentioning that too much fiber can be harmful to the gut as well. Most of us suffer of SIBO, which should be taken into consideration.

[@theresamulliganrosenthal9210]

I have SIBO too. If there are any tips you have let me know. I’ve been doing FODMAP diet but have to remove dairy (hard for me) but I will.

[@TheGoby]

@@theresamulliganrosenthal9210 Fodmap won’t work, go 100% carnivore and supplement artichoke and ginger.

[@brynne77]

@@TheGoby I might be eating too much fiber also, in the form of leafy green veggies and broccoli. I'll have to look up FOD MAP diet, I forgot what it is. I"m considering doing dairy again because I really need to gain some weight. I do eat a lot of meat right now.

[@Spector07]

Hey Mel just one request.. keep doing these podcasts..You're my favorite!💛

[@nikevabrown6614]

Isn’t she lovely!!! 🎉❤

[@Spector07]

@@nikevabrown6614 yea exactly!

[@chrissylove11110]

Long fast are amazing for healing the gut and other illnesses. Plus, teaches self discipline. ⭐️Mind, Body, and Soul😌

[@terryshaw3493]

I notice that when I am overly stressed and anxious, I feel inflamed and bigger. Enjoyed the show.

[@AlexPauull]

I used to get that all the time and have now completely resolved my inflammation, even when stressed! So pleased

[@BecomingVT]

I listened to this podcast when it was first posted and have been doing these suggestions for the past 100+ days and it has transformed my mental and physical health. Thank you Mel and Dr. Amy. This has become NEW lifestyle for me and I thank you both for this!

[@catrinef3694]

Do you mind sharing some tips on how to implement sustainable habits for this?

[@BecomingVT]

@@catrinef3694 what worked for me was to track my foods, I started to implement 20 minutes of fitness in every day, started eating fermented foods every day , started a 16:8 intermittent fasting and eliminated alcohol from my life. This combination was what started to work for me to lose weight and reduce the inflammation. Every day I prioritized me.

[@irenakostenenko2700]

Thank you Mel for another incredible talk show ❤️

[@lightandlotusyoga120]

I love how excited and passionate Dr.Shah is when she's speaking about what she knows.

[@paresaalizadeh2423]

Sounds like a great plan for someone that doesn't have to get up and go to work. I'll implement what I can.

[@ayrinsangels]

Wonderful podcast! I have a party from work tomorrow and I think it’s gonna be a challenge for Day 1 of my Gut reset program. Thank you, Mel! ❤

[@jimpat5835]

Thank you Mel for part 1&2 of this gut health video. I just love how you interview people. I like how you repeat things to make sure we are getting it. I like that you are down to earth-like not drinking, then drinking. I like that you admit that you love to eat, like Thanksgiving! Dr. Amy is so knowledgeable, and easy to listen too. Thank you two, for this awesome video!

[@debmontana4233]

Thanks so much Dr Amy & my friend Mel! This was PHENOMENAL 💥

[@Chester6209]

Thank you Mel. I appreciate you!

[@lindamaturan2134]

Yes Mel. Thanks for these informations . Love it.

[@sunmoongodess]

This is such great advice. Thank you ladies so much!!!!

[@_onefightatatime_]

As a ovarian cancer survivor who is constantly constipated and bloated, thank you thank you thank you!!!!!!!💙

[@JoanVBruce]

That's one of the symptoms of UC.

[@leylavazir16]

This might be the best podcast ive ever listened to

[@justjenny4432]

This was perhaps the single most helpful lesson I've EVER heard!! And I've heard some VERY helpful ones on your Podcasts. Thank you! Truly❣❣❣

[@Dahlia_lilah]

I really love health-related conversations. It helps so much

[@nazeenfard2744]

Dear Mel, you might not know how motivated, energetic, happy I got today by listening to you and the amazing Dr. Shaw.. thank you so much! we love you too!

[@jubinjose7176]

Love you Mel for bringing this topic with the doctor 🙏

[@vaishali2741]

Such a great podcast ...so many useful and doable information at one place. Thanku so much.

[@dallascavalloni3307]

Mel Robbins you are amazing! Thank you so much for these podcasts. Really does blow me away the genuine appreciation and interest you show. I have downloaded and printed out your 2024 best year work book, now to just start it !!

[@menarussell]

Another excellent podcast! Thank you! I'm sharing this!

[@nicolemulder3077]

Thank you my friend Mel.

[@dorothyedwards7225]

This was great I learned some things. Thank you Dr. Amy Shah!!!🙏🙏🙏😇

[@adama5363]

Wow that was awesome! Thank you both! God bless!

[@jimfinan3799]

MEL AND AMY , GREAT SHOW, YOU ROCK !!!!!

[@jenniferheller1453]

Watching this , New Year’s Day . Want to make changes!!

[@ritcha02]

Dr Shaw is simply wonderful.

[@Happygoddessa]

Excellent! Thanks for sharing this.

[@elizabethinsaurralde8037]

Thank you, thank you!!! Great interview, great video. I learned so much. I love you too❤️❤️

[@jacqueline384]

Thank you Mel and Dr Shah

[@lisacottrell5924]

Thank you!!! I absolutely loved this and loved Dr Shaw! I'm going to do this!! I've tried so hard and been to GI docs with no help!! I felt so so discouraged!! But everything she said made so much sense!! Thank you love you both!!

[@firstlast2034]

thanks for getting right to the point!

[@Barbzinbusiness]

This was an amazing video! Thank you so much! I truly appreciate it and I’m glad I found your channel

[@pegbro6163]

I am so glad I found you and this is just what I need. So looking forward to getting my gut healthier! Thanks to you and Dr Amy.

[@julielevesque2668]

I suggest Kimchi and Natto for the gut, has helped me a lot. Goat cheese is easier to digest than regular cheese.

[@alham4409]

Great comment. These fermented probiotics cannot be overstated!

[@Afterthehealing]

Where can you get goat cheese? I hear great things about goat and sheep cheese.

[@lisafeldmann9863]

@@Afterthehealing, I live in the Midwest (rural Southern Illinois) and I can find it a any of our local grocery stores, including Walmart.

[@lilianajohn4173]

❤goat 🐐 cheese 🧀 spot on

[@minalattimore5061]

@@lisafeldmann9863you can try sauerkraut if you can’t find kimchi

[@user-sj6tn7nw6b]

THANKS FOR THIS GREAT CONTENT!!!! HAPPY AND HEALTHY NEW YEAR!!!!

[@lilianajohn4173]

Mel God bless you....such a treasure this subject you choose to talk about it . Thank you ❤

[@Albyshores1993]

She’s absolutely amazing. I learned SO MUCH! Thank you!

[@debbiec6216]

Thank you Dr Shah and Mel Robbins for this video .

[@anameza1439]

Thank God I found your podcast, best ever!

[@junemonique]

Amazing wisdom❤ I am absolutely fascinated 😊

[@Anna-mc1sj]

Thanq dear Mel. ❤

[@AbbyMarmionMusic]

This is excellent! I am starting this today. I had no idea. Thank you for doing the interview with her.

[@dailyvlogs7308]

I learned so much. Thank you🎉so much.

[@angelawalsh620]

Thank you for not only caring about people but showing them that you care.For some that might be the only place they recieve it.oh yeah😊great podcast.

[@madhurkarki5360]

First time watching - Host and the Doc both were amazing. Thanks

[@AtreyeeDay-we9xf]

My music teacher had told me moori( head) and bhoonri( tummy) if they are cool, calm and at ease only then good music can happen... I thought she was kidding me! So in india this is a piece of old, much ignored wisdom... The importance of guthealth n its connection to mental health n therefore to fruitful work/creativity/ productivity

[@larairvine2358]

Fantastic tools!we love you too thank you for your wonderful conversations❤

[@Spgg336]

Very well structured video! ❤ getting professional insights about how long is realistic to see any changes and Mel asking the perfect questions… thank you ❤🎉

[@rikaegill]

Thanks for this information!!

[@user-sj6tn7nw6b]

GREAT CONTENT!!!! MANY THANKS!!!!

[@janstricos8958]

Thank you Mel so helpful. I have IBS-D and if I eat anything not Plant based it bothers my Gut. Stress makes it worse. It’s Christmas Eve day 41:53 and I’m starting tomorrow. Also thank you Dr. Shah for all your information

[@pinkychetwani3589]

Thank you Mel, you empower us with valuable knowledge with every podcast.

[@ShingInAction]

I'm in love with Dr. Amy 😍

[@mercy615]

Thanks for this information, always watching from west Africa. Love you too Mel 💖🙏🏾

[@shirleyliggett776]

I can't stop watching this podcast. Thank you, thank you. Love from New Zealand ❤❤❤

[@lindalial9062]

This podcast was an answere to my prayer. Thank you and God bless you

[@PharmacyMentors]

Thank you so much!

[@user-wr2dp5ls5q]

I've known about this for years and how successful it is.

[@aektashah712]

well said Dr.Shah, my ayurvedic doctor strongly believes constipation is root cause of several diseases and disorders even. He also made another great point- do you eat when you are hungry or just because its time! life altering question!

[@mariebroyles6020]

I LOVE this. I'm SO READY for Day 1. I took 4 pages of notes......front and back from both videos. I can't believe what I learned. Love you Mel!! Thank you Dr Shaw!!!

[@lamppole7896]

Please do a show with Dr. Amy about FMT’s. I recently learned it’s being researched for use on children with Autism and showing promising results. I know it’s being used for C-Difficile patients and the cure rate is at least 90%! This topic is fascinating!

[@killumantiiOfficial]

thank you for this

[@Andie410]

Thank you SO much! I need to drop about 15 lbs and reset my gut. Processed food and sugar is so addictive, and I'm ready to break free and do this! ❤

[@zoeazad]

Go girl 💫🤍

[@asechernet2856]

Thank you thank you thank you 🙌🙌🙌🙌

[@bonniespruin6369]

Mel Robbins, I would love to see you interview Dr. Angie Sadeghi about gut health and the microbiome. She is brilliant.

[@kristinafonseca2920]

I was diagnosed with celiac disease years ago and was still struggling bad with gut issues. I was very careful with cross contact and making sure I was eating gluten free and eating whole, nutritious foods. I was still struggling bad with gut issues and did the elimination diet with eggs, dairy and caffeine and discovered eggs were causing terrible gut issues.

[@Yellow-oc4sl]

Yikes , it can take awhile to figure out what foods do and don't ,

[@Yellow-oc4sl]

Moderation though,

[@sylviavirtue9092]

Thanks very much..i learn so much you are great

[@lindasivilich528]

thank you so much ❤

[@alexiplante3945]

this is GOLD. thank you

[@joannepenney5374]

Wow, this discussion was a gift. Thank you both. ❤

[@shellyliljequist]

Thanks!

[@MsLinz1975]

I am so very ill with gut health Looking forward to watching this.

[@jcosmochic82]

The episodes are not back to back!! Though luckily they're only separated by a handful of episodes! Either way, grateful for these 🙏🏻

[@meenakshigour366]

My God after listening to the doc how we can reset in 3 days is actually true... Whenever l have these episodes of bloating irrespective of whether l take a med or not.. It takes exactly 3 days to reset. OMG😊

[@maryabdel-malik656]

Thank you 👍👍

[@ogundiranmartha4405]

I Love and aoorecuate you Mel ,for help us bring clatity to many of this issues, that answers questions.

[@stephaniebrunk1808]

Wow! So informative.

[@catherineromero1862]

Sitting here with my unhappy gut, again, drinking my morning matcha latte 😅 Thanks for the reminder that I’ve allowed certain things to creep back in and cause me gut distress!

[@karenscott3755]

This was absolutely fascinating, especially the fecal transplant for mood disorders

[@dianekeyes9659]

Mel, please do an interview with Cardiologist Dr. Jamnadas of Orlando, FL. Life changing for me. His videos are on KZbin. Save lives, Mel!

[@B-kw4cl]

thanks for info

[@FarhaanMohideen]

Life saving conversation… thank you

[@lisazimmerman4140]

Mel, thank you so much for this informative podcast. Love Dr.Shay, reading her book now Why am I so effing hungry..Thank you, thank you! Love you!

[@ndazomdunge]

Listen from South Africa 🇿🇦, thank you Mel

[@Fastedfox]

🇬🇧Hi Mel, I just discovered you and I think you are amazing. I can’t wait to listen to every single episode. I love the way you talk to ME. You have a gift of making me feel like I’m somebody not just nobody. Thank you 🙏🏼

[@MaryAnderson-rc4cw]

Dr Amy Shah - brilliant star!