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.

[@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.

[@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!

[@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

[@terryshaw3493]

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

[@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!

[@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!

[@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!!

[@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

[@lightandlotusyoga120]

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

[@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 !!

[@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

[@debmontana4233]

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

[@leylavazir16]

This might be the best podcast ive ever listened to

[@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.

[@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.

[@irenakostenenko2700]

Thank you Mel for another incredible talk show ❤️

[@vaishali2741]

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

[@eileen561]

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

[@dorothyedwards7225]

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

[@chrissylove11110]

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

[@Albyshores1993]

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

[@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!!!

[@anameza1439]

Thank God I found your podcast, best ever!

[@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

[@Chester6209]

Thank you Mel. I appreciate you!

[@bonniespruin6369]

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

[@user-wr2dp5ls5q]

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

[@Barbzinbusiness]

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

[@elizabethinsaurralde8037]

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

[@menarussell]

Another excellent podcast! Thank you! I'm sharing 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 💫🤍

[@lindamaturan2134]

Yes Mel. Thanks for these informations . Love it.

[@shirleyliggett776]

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

[@ritcha02]

Dr Shaw is simply wonderful.

[@user-sj6tn7nw6b]

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

[@debbiec6216]

Thank you Dr Shah and Mel Robbins for this video .

[@lindalial9062]

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

[@AbbyMarmionMusic]

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

[@jubinjose7176]

Love you Mel for bringing this topic with the doctor 🙏

[@sunmoongodess]

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

[@lilianajohn4173]

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

[@mercy615]

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

[@larairvine2358]

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

[@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.

[@tiffanyfinch2679]

Mel was me writing ✍️ these notes down 😂! Thanks ladies this was so helpful

[@Spector07]

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

[@nikevabrown6614]

Isn’t she lovely!!! 🎉❤

[@Spector07]

@@nikevabrown6614 yea exactly!

[@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 ❤🎉

[@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

[@firstlast2034]

thanks for getting right to the point!

[@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.

[@junemonique]

Amazing wisdom❤ I am absolutely fascinated 😊

[@jimfinan3799]

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

[@_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.

[@pinkychetwani3589]

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

[@adama5363]

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

[@madhurkarki5360]

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

[@mansi1306]

❤ From India Mel, God bless Thanks a lot for inspiring many..

[@jcosmochic82]

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

[@jenniferheller1453]

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

[@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😊

[@JoyousDread]

Grateful I said yes to six pounds of blueberries that I've been "force feeding" myself from my freezer. I'm in for this reset! Thanks for everything Mel

[@marygarrett9724]

I hope you can digest them, they’re high FODMAP. Ouch

[@Happygoddessa]

Excellent! Thanks for sharing this.

[@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!

[@jacqueline384]

Thank you Mel and Dr Shah

[@nicolemulder3077]

Thank you my friend Mel.

[@ShingInAction]

I'm in love with Dr. Amy 😍

[@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!

[@lindasivilich528]

thank you so much ❤

[@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 🙏🏼

[@NathSchultzUK]

Useful information! I had H-Pylori and now I need to heal my gut. Love this episode. ❤

[@user-sj6tn7nw6b]

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

[@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!

[@JQRose]

Definitely a gold mine of information. Eye opening, shake my head responses. Thanks so much for you and Amy's discussion.. I am going to be more mindful about what I am eating. Bloating is painful and embarrassing. Good motivators to jump in on the 5 day gut reset!! 😊

[@Yellow-oc4sl]

I have a cow allergy, I do however have a little skim milk and shredded mild cheddar cheese but not as much sensitive to it , and another thing that is not mentioned on this video is a lot of foods now are BIOENGINEERING hmmm has you wondering about the nutrients in foods ? , a lot of fresh vegetables fruits and protein, yes you stop eating so much sugar and go get a donut from a gas station you can taste how much sugar or soda you consume, it's just cray cray it does help though to change your diet around as many times to find out what works for you , I'm perimenapause and certain foods I can't eat as much

[@Anisa-dt7zr]

Thank you so much for beautiful videos love you too Mel and the doctor thanks again ❤❤

[@sirenorebello817]

Docter is absolutely 💯 right ✅️ regarding avoiding stress & doing exercise 😊

[@dailyvlogs7308]

I learned so much. Thank you🎉so much.

[@rikaegill]

Thanks for this information!!

[@killumantiiOfficial]

thank you for this

[@TheBlueskyson]

I'm undergoing my third Fecal transplant as we speak. I get one every quarter. I feel a million bucks! More energy and my half marathon time has skyrocketed to a 1 hour PB. Mel keeps Amy on track and digestible for all of us. ty friends

[@inthevortex-de1rh]

Where do you do it? Can you share a little more about it?

[@TheBlueskyson]

Some colon cleansing companies are starting to offer it. You could ring to enquire. I bought a kit online and perform transplant with my wife. ty

[@apocalypse9347]

@@TheBlueskyson Hello brother. Can you please share the company and/or website for the kit. Thanks 🙏 Peace love and blessings!

[@addiecoelman1996]

​@TheBlueskyson absolutely ridiculous advice and comment. FECAL TRANSPLANT IS DANGEROUS

[@karenscott3755]

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

[@smiles4mileshappyface678]

Thank you so much for this episode! I felt like I had a “ food baby” too!

[@ndazomdunge]

Listen from South Africa 🇿🇦, thank you Mel

[@lorim5289]

Thank you both for all your information and education. Is there a list anywhere showing top twenty fermented foods, and modifications for those of us who work full time and can't have a day as expressed..

[@Anna-mc1sj]

Thanq dear Mel. ❤

[@alexiplante3945]

this is GOLD. thank you

[@tiffanysalerno]

This helped me! My gut health was out of whack. I laid down most of the day (thankfully got off work early), got up and stretched, and then had a healthy-for-my-gut dinner of an avocado with spices, some vinaigrette-soaked veggie salad, and a banana with NSA peanut butter. Feelin good! Note: I am not vegan and do eat meat and dairy at other times but this was the perfect dinner for today. Also, I’m sipping on lemon saltwater with magnesium to end the day with that same calmness so I can “rest and digest” overnight. 😊

[@moniquewilliams9589]

I did this, and it worked.😅 My biggest problem is sleep & and relaxation( I have a kid that makes me worry & I'm trying to remain in a calm state) Whoo, a challenge. Every time I'm stressed, I have IBS-D resurface.... I believe all she is saying. Because I'm really living it..... thank you for this knowledge.😊😊

[@stefaniegalea6810]

Same 100 %

[@FarhaanMohideen]

Life saving conversation… thank you

[@seenclearmakulela8225]

Hey Mel and team, I just wanted to let you know that I love you guys. I had heart burn issues, indigestion and I felt a very weird burning sensation where I wanted to throw up. I knew it was my diet but I just didn't know where to start. Long story short after listening to episode 123, Its been 2 days of me doing the fasting for 12 hours, fibre in the morning, I'm still trying to fit in the Fitness. I however feel much better, that burning sensation does kinda still act up but it's much better. My stomach feels so much better. Thank you very much. Once again I love you guys.

[@julieburkhardt61]

apple cider vinegar! it even can be taken as a supplement capsule!

[@burlingtonillinois688]

⁠@@julieburkhardt61also apple cider vinegar gummies from Costco! But gummies probably have too many chemicals.

[@addiecoelman1996]

​@@julieburkhardt61 don't give people medical advice. ACV isn't the answer.

[@jillpannill2578]

I quit eating raw tomatoes and that really helped tamp down my heartburn.

[@learnjcbskidsterchickensga7594]

@@julieburkhardt61I heard ACV helps offset heartburn…onions, tomatoes.

[@joannepenney5374]

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

[@lunawolf]

I go to work super early, so exercise in the morning is out. Walk my dog in the afternoon, squats and stretch throw-out the day when I remember! Always in my head and very forgetful these days, all related. I eat very well, all the foods mentioned, no dairy & gluten for years, organic, clean local protein, nothing store bought. But I now believe its my mental health/stress. :( I must work on this!!

[@howtoadultbygrandma]

You need whole bovine adrenals.

[@DOPAMINEFIENDMUSIC]

You are doing loads of positive things! Be kind to yourself and take it easy !! (Difficult maybe but necessary)

[@OwlHeart56]

So glad to hear and learn about this information. TY Mel and Dr. Shah!

[@asechernet2856]

Thank you thank you thank you 🙌🙌🙌🙌

[@sylviavirtue9092]

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

[@carolpeek7429]

Mel thank you for interviewing Dr.Amy Shaw. What a blessing to hear all this. I am going through some health issues and fecal transplant maybe part of my treatment. I would have loved to hear more about that but you kept interrupting the Dr.

[@jolantagrzelak5900]

Can you please share where you can do the transplant and if is expensive? Thank you

[@carolpeek7429]

@@jolantagrzelak5900 What I have since learned is that depending on your insurance you can't have a fecal transplant until you have had 2 to 3 out breaks of C. Diff. I am going to see a gastroenterologist. The best thing we can do is strengthen our gut health. I wish you the best. I never knew c.Diff was a thing. I went to the er and they said it was very common now . I had to have IV fluids.