1. Try to go vegan for the first 5 days of your skin-gut reset. Focus on consuming more fruit, vegetables and legumes rather than gluten, wheat, breads, pastas, pizzas and sweets.
2. After Day 5 introduce fish, cheese and meat back into your diet.
Quality over quantity is vital: high quality and organic animal produce is expensive so only consume a few times a week and sub days with vegetables and legumes.
3. Reintroduce but be careful to not over consume grains and sweets: pizza, pasta, bread, cookies, sweets. Choose lentil, bean, or alternative pastas over wheat/flour pastas. Choose dark chocolate, dried fruits and nuts instead of cookies or sweets.
4. Use organic chopped tomatoes + turmeric, ground chillies, coriander, garlic, and other ground herbs for sauce rather than ready made pasta sauces.
5. Please pause using all nut milks that contain mineral oils (i.e. sunflower oil, rapeseed oil, etc). Watch out for mineral oils in nut butters and other produce.
6. Watch out for fried foods when eating out (mineral oils are always used and reused).
7. Smoothies, oats, whole fruits, coconut flakes, flaxseed, chia seed, whole grain breads with full fat butter and nuts are preferred for breakfast.
Here are some foods to add into your diet and avoid for the next 28 days
Foods to avoid
> All processed food or food that is not in its ‘original’ form
> Artificial or ‘white’ sugar
> Sweets, biscuits, ice cream, crisps, etc
> Cut down on processed gluten, wheat, flour rich foods such as pizza, pasta, bread, etc
Foods to eat for gut and skin health as advised by MD Steven R. Gundry
FOOD AIM: To reduce glucose fluctuations (avoid insulin resistance), unhealthy cravings, and build a stable and healthy consistent intake of balanced foods. The aim is not to diet, but to create lasting and healthy changes to the way you consume food and the food choices you make. Try to eat all meals between 9am and 7pm.
FOOD MEAL PLAN: The following meal plan has been taken from MD Steven R Grundy’s protocol from his book ‘The Longevity Paradox’ P. 297.
You can pick and choose what you want to eat from the below list (no need to buy everything!). Organic is preferred if possible.
COOKED VEGETABLES
All Cruciferous Vegetables
Greens of all kinds: Lettuce, spinach, chicory, artichokes, asparagus, celery, fennel, radishes, fresh herbs, kelp, seaweed, etc.
PROTEINS (first 5 days is vegan, and then adapt as per your dietary preference)
VEGAN: Tempeh, help tofu, legumes, lentils, beans, nuts, seeds
AFTER 5 DAYS: eggs, meat, chicken, fish, dairy products can be reintroduced
FATS AND OILS
Avocado
Cold pressed, extra virgin olive oil
Olives
Nuts
Coconut Oil
MCT Oil
Walnut Oil
Flaxseed Oil
SEASONINGS
Fresh lemon juice
Vinegar
Mustard
Black Pepper
Iodized sea salt
Fresh herbs and spices
BEVERAGES
Filtered water
All teas
Coffee
SWEETS
70% + Chocolate
Whole fruits and berries
Nuts
> LIFESTYLE CHANGES TO MAKE FOR THE NEXT 28 DAYS
For extra advice and changes during your 28 day protocol, adapt some of the below to your life and watch your skin clear up faster.
> Incorporate a 10 minute guidedmeditation to your day (from free apps or youtube)
> Do not use your phone or look at a screen at least 1 hour before bed
> Step Count: you should aim for 10,000- 15,000 steps a day. This can be tracked on your phone and can be in any form you like (walking, running, going to the gym - it does not have to be complicated movement, but movement is key).
> Stress: be aware of your stress levels. Remember that all events that happen to you (good or bad) are neutral. How you react to them and how long it takes you to overcome stressful situations is what makes them good or bad in your life. Perspective is everything.
> Gratitude: Use the ‘best moment of the day’ part in the Wellness Journal to really appreciate the small things, or just make a list of 3 things you are grateful for at the end of each day.
> Prioritize Sleep: make sure you are getting 8+ hours a night.
> Hot and Cold Exposure: Cold Showers, Hot Baths or saunas and dry brushing should be incorporated in weekly routines
> Connection: invest in a few strong relationships - we as humans are not meant to live in complete isolation. Surround yourself with people you love, and share your life with them.
> Regrets: acknowledge them, but do not let them hold you back. Live in the present and not in the past or future.
