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PROGRAM GUIDEGUT.FIXSM is a nutrition & dietary supplement program designed to support your body’s digestive system by following a modified elimination dietnutritional plan that eliminates certain highly-processed foods along with taking certain nutritional supplements. Responses to the GUT.FIXSM programwill vary based on individual characteristics. The GUT.FIXSM program and materials are for educational use only and should not be considered or usedas a substitute for medical advice, diagnosis or treatment. Participants should seek the advice of a physician or other qualified health care providerwith any questions regarding personal health or medical conditions or before beginning any new dietary or nutritional supplement program. Individualresults may vary. Factors such as diet, genetic makeup, overall health and physiological differences may influence results. You expressly assume anyand all risks of injury relating to the GUT.FIXSM program and release Life Time Fitness, Inc. from any and all claims arising out of such.
WelcomeCongratulations for purchasing theGUT.FIX program. You are 30 days awaySMfrom experiencing better digestive health.Table of contentsPROGRAM OVERVIEWHow it works. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Page 3Why GUT.FIX. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Page 4Why these foods. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Page 5Through this program, you will help optimizeEat the GUT.FIX way. . . . . . . . . . . . . . . . . . . . . . . . . . Page 6your digestive health and in the process,The supplements . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Page 7lay the foundation for a successful weightPROGRAM TOOLSloss program or simply feel better than youApproved & non-approved foods. . . . . . . . . . . . Page 8do today.Shopping list . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Page 10We have kept our GUT.FIX program as easySample meal plans. . . . . . . . . . . . . . . . . . . . . . . . . . Page 12for you to follow as possible: Simply takeWeekly program tracker. . . . . . . . . . . . . . . . . . . . Page 16the supplements and eat from the approvedFood reintroduction guide. . . . . . . . . . . . . . . . . . . Page 17foods list.RECIPESBut in this Program Guide, we’ve alsoincluded some additional resources to helpcoach you through the next 30 days. Plus,you can email our team anytime if youhave questions.Good luck. And here’s to better digestive health!Main dishes. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Page 26Side dishes. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Page 31Snacks. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Page 33
How it works‹ Back to table of contentsWhat in the world is a GUT.FIX program?Here are the rules for the next 30 days.Follow the approved and non-approved foodslist, favoring the “best tolerated” foods category,as well as cooked vegetables over raw for easierdigestion.Take our GUT.FIX supplements: Take 1–2 Digestive Enzymes with meals L-Glutamine powder 1 to 3 times daily Multi-Pro 30B probiotic each evening8hrsChange your mealtime habits to allow yourself tochew thoroughly and focus on your food withoutdistraction.Go to bed on time, treat yourself to an “unplugged”bedroom, and give yourself a chance toconsistently get those 8 hours in.Stay hydrated. Aim for half of your goal bodyweight in ounces of water daily, consumedmostly away from meals.Keep your exercise routine consistent. Do notaim for increases in intensity or duration duringthe program.Get adequate movement outside of exercise —10,000 steps per day is what is recommended.Manage your stress! It’s often one of the mostoverlooked areas when we focus our attentionon gut health. Prioritize healthy stress management habits: deep breathing, meditation, prayer,yoga, massage, tai chi, reading or gardening.3 gutfix.lifetime-weightloss.com
Why GUT.FIX‹ Back to table of contentsGUT.FIX can help lay the foundation for optimizing your digestive healthMost of us do not consciously think about our gut healthon a daily basis, unless we’re having overt and uncomfortablegastrointestinal (G.I.) symptoms such as diarrhea, gas,constipation, or bloating. But did you know that imbalancedgut health can present itself in ways that might surpriseyou, including fatigue and trouble losing weight? In fact,excess fat and poor energy are two of the hallmark signsthat your gut needs some TLC. Other red flags may includeskin issues, joint pain, and autoimmune issues.Your body’s response to any nutrition program is predicatedon how well your GI tract is functioning. Your digestiveprocess is actually highly complex and there are many,many opportunities for things to go wrong. In the simplestterms, to have a healthy, functioning GI tract, foods mustbreak down adequately, the lining of the small intestinemust not leak and the large intestine should containample healthy bacteria. This process is much easier saidthan done. Add to that, our environment plays a role in ourGI tract as well. Unfortunately, our high-stress, on-the-golifestyles, heavy consumption of processed foods, (oftenhigh in sugar) and exposure to environmental toxins cantake a toll on our gut health as well.It’s time to take back control! That’s where our 30-day,game-changing GUT.FIX program comes in, providing: the support of quality supplements aimed at optimizingdigestive function a heightened level of attention to our meal time habits a step-by-step guide to consuming a gut-friendlyelimination dietIn the next 30 days, you will reboot your digestive tractby changing your diet, eating habits and addingsupplementation in a strategic way to support gut healthand help get the results you deserve.You’ll notice that the food plan includes both best-toleratedand moderately-tolerated foods. We recommend stickingto the best-tolerated food list for the 30 days, wheneverpossible. However, we recognize that different approachesare needed for different people. A more liberalized approachincludes the moderately tolerated foods as well.Please read this before you begin:It’s important to realize that gut health can be incrediblycomplex. When switching from processed foods to realfoods, a reasonable level of gas, bloating or discomfort is tobe expected at first.The GUT.FIX program addresses several of the most commonfactors that can disrupt optimal digestive health. However,there is a chance your symptoms are related to somethingthe GUT.FIX kit may only provide slight relief from.There are a number of gut health factors that you directlycontrol, but many more that can control you, such as ulcers,gut infections and underlying sensitivities and allergies, toname a few.The factors that commonly affect gut health that are notin your direct control often require medical attention froma licensed practitioner. Even with gut-friendly eating andmealtime habits, healing your gut may need extra attentionif there are other issues wreaking havoc in your system.We recommend working closely with a medical practitionerthat is skilled in assessing digestive function and addressingtreatment plans to help get to the root cause and address itto alleviate the symptoms. Make sure you check with yourphysician before beginning any new program.Good luck!We are here for you any time at GUT.FIX@lifetimefitness.com.4 gutfix.lifetime-weightloss.com
Why these foods‹ Back to table of contentsThe GUT.FIX approach is free of:The “best tolerated,” GUT.FIXapproach is also free of:GlutenFODMAPsEssentially, gluten is a proteinfound in wheat, barley, and rye.Many gluten-containing grainsare sources of fructans, a type ofcarbohydrate that can be moredifficult to digest.closely related, eliminatingsoy for a short term will helpdetermine your tolerance.DairyExcess sugar intake cancontribute to imbalances ofgood-to-bad bacteria in the gut.Because a gluten intoleranceoften goes hand in hand withdigestive issues with dairy,doing a temporary eliminationof both gluten and dairy, with astaged reintroduction, can helpdetermine your individualtolerance to each.CornPeanut (legume)Excessive amountsof added sugarMuch of the corn we are exposedto comes from geneticallymodified organisms or GMOs,which are plants in which theDNA has been altered.When addressing and workingtoward improved overall health,it may be helpful to avoid thetype of lectin found specificallyin peanuts.Beans, legumes& lentilsCashews, hazelnuts,& pistachiosWhile rich in fiber and plant-basedproteins, they often cause gasand digestive discomfort.EggsA temporary elimination ofeggs will help determinewhether or not including eggson a regular basis is good foryour digestive system.SoyToday’s plentiful soy productsare most often geneticallymodified and used in highlyprocessed products and maybe associated with changes inimmune system function andskin issues. Because gut health,immunity and skin health are5 gutfix.lifetime-weightloss.comWhile our best tolerated approacheliminates all nuts and seeds for14–30 days, these three are thetop ones to avoid during GUT.FIX.Processedvegetable oilsThese oils often require anextensive amount of processingto produce, resulting in anunbalanced ratio of omega-6fatty acids. This imbalance canultimately have a potent impacton health.Alcohol & CaffeineThese are both common culpritsfor disruptive digestive function.This stands for “fermentable oligosaccharides,disaccharides, monosaccharides and polyols,”a group of carbohydrate types that may not becompletely absorbed in the digestive tract andmay trigger gut distress. Garlic and onion arethe top offenders.All nuts & seeds,including cocoa & coffeeThis category of foods is a common allergen.Eliminating these items in the short term,followed by a reintroduction, is the goldstandard in determining individual toleranceto specific foods.All grains, includinggluten-free grainsGrains may be disruptive to digestive function forsome people. A full elimination and reintroductionwill determine your unique tolerance.Nightshade plantsThis otherwise healthy group of plants may be aconcern to those with impaired digestion. Common nightshades include, tomatoes, paprika,white potatoes, bell peppers, hot peppers, chilipowders, goji berries, and eggplant.Fermented foodsSome of nature’s best sources of probiotics,fermented foods are critical for optimal GI health.But for some people, these foods exacerbate theirsymptoms while working through digestiveissues. However, if you find that you can tolerate sauerkraut and kim chi, please include themthroughout the program.
Eat the GUT.FIX way‹ Back to table of contentsFocus on foodEat sitting down, away from distractionslike the phone, TV and computerPlate it outUse garnishes; make your meal look goodBe preparedSet out silverware and other items you needat the start of your mealControl your portionsMake sure your portions are appropriately sizedversus family-style or buffet-style portionsMore eating, less drinkingAvoid drinking large amounts of liquid atmeals; avoid coffee/tea which can impactnutrient absorptionStop and savorPut the fork down between bitesTake a breakWhen ¾ done with your plate of food, stop for afew minutes to see if you are still hungry6 gutfix.lifetime-weightloss.com
The supplements‹ Back to table of contents1 – 2 CA PSU L E ( S ) W I T H EV E RY M A I N M EA LLife Time Digestive Enzyme Complexhelps support proper levels of stomachacid and digestive enzymes. Thesemake the breakdown of food easierfor better absorption of nutrients.†Low enzyme levels can make it moredifficult to get the nutrition your bodyneeds and can contribute to fatigueand bloating.†1 SCO OP 3 T I M E S DA I LY I N CO L D L IQU I DL-Glutamine is an amino acid that isimportant for muscle repair and recoveryfrom exercise.†This protein building block supportsthe health of small-intestine cells thatregulate the digestive and immunesystems, and can help in treating leakygut symptoms.†1 CA PSU L E EV E RY EV E N I NGMulti-Probiotic 30B helps support ahealthy balance of good bacteria inthe colon, which is important to keep itfunctioning properly.†The bacteria levels in your colon canbecome off balance due to antibioticuse, a diet high in sugar or processedfoods, or from not eating enoughfermentable fibers and fermented foods.††These statements have not been evaluated by the Food and Drug Administration.This product is not intended to diagnose, treat, cure or prevent any disease.7 gutfix.lifetime-weightloss.com
Approved & non-approved foods‹ Back to table of contentsFood GroupApprovedBest toleratedBamboo shoots, bok choy, carrots, chives, endive, green onions (green partonly), leek (leaf part only), cucumbers, lettuce, spinach, yellow squash,zucchini, kale, lettuce, pumpkin, collard greens, Swiss chard, watercress,water chestnuts, green beans, spaghetti squash, radishes, water chestnuts,okra, parsley, lemongrass, saffron, thymeVeggiesCooked areeasier todigest thanrawNon-approvedCorn, beans, lentilsModerately tolerated – FODMAP (fructans)Shallots, broccoli, Brussels sprouts (1 cup or less), fennel, peas, garlic,onions, butternut squashModerately tolerated – FODMAP (fructose)Artichokes, asparagus, sun-dried tomatoesModerately tolerated – FODMAP (polyols)Avocados (1/3 at a time), cauliflower (1 cup or less), celery, mushrooms,snow peasModerately tolerated – NightshadesBell peppers, tomatoes, eggplant, tomatillos, white potatoesModerately tolerated – FermentedKimchi, sauerkraut made without vinegarBest toleratedBananas (unripe), blueberries, cantaloupe, melons, oranges, lemons, limes,kiwis, tangerines, strawberries, raspberries, rhubarb, cranberries, pineapplesDried fruit (dates, figs, raisins)Moderately tolerated – FODMAP (fructose and polyols)Cherries, apples, pears, watermelon, coconuts (keep to ¼ cup or less)FruitsModerately tolerated – FODMAP (fructose)Grapes, mangoesModerately tolerated – FODMAP (polyols)Avocados (1/3 at a time), blackberries, apricots, plums, nectarines, peachesModerately tolerated – NightshadesGoji berriesStarchesUse caution iflower GIsymptoms—gas/bloatingBest toleratedPlantains, sweet potatoes, yams, acorn squash, parsnips, turnips, pumpkin,beets, rutabagas strawberries, raspberries, rhubarb, cranberries, pineapplesBreads, cereals, gluten, wheat, rye,barley, corn, beans, lentils,cous-cous, hummus, soybeansModerately tolerated – GrainsRice cakes, rice, gluten-free steel-cut oatsModerately tolerated – FODMAP (fructans)Butternut squash, green peasModerately tolerated – NightshadesWhite potatoesProteinRotateproteinsBest toleratedLife Time Amino Complex, Life Time BCAA Recovery, grass-fed collagenprotein, grass-fed gelatin protein, organic chicken and turkey, grassfed beef, bison, lamb, buffalo, wild-caught fish (salmon, sardines, cod,haddock, hake, halibut, perch, pollock, snapper, trout), pastured pork,wild-caught shellfish (shrimp, scallops, lobster, oyster, crab), wild game,prosciutto, nitrite-/nitrate-free bacon8 gutfix.lifetime-weightloss.comDairy (including cow’s milk dairy,goat’s milk dairy and sheep’smilk dairy, as well as any creams,cheeses or yogurts that comefrom them), whey protein, soy,soybeans, tempeh, tofu, beans,legumes, eggs
Approved & non-approved foods (continued)‹ Back to table of contentsFood GroupApprovedNuts / seedsModerately toleratedAlmonds, pumpkin seeds, sunflower seeds, ground flax seeds, chia seeds, hempseeds, Brazil nuts, macadamia nuts, unsweetened coconut, sprouted sunflowerseed butter, sprouted pumpkin seed butter, sprouted almond butter, coconutbutterPeanuts, cashews, hazelnuts,pistachios (higher FODMAP)Best toleratedCold-pressed olive oil, coconut oil, grass-fed beef tallow, pastured pork lard, cagefree duck fat, red palm oil, grass-fed gheeMargarine, butter, butterreplacements, soybean oil,canola oil, rapeseed oil,vegetable oil, cottonseed oil,peanut oil, corn oil, safflower oil,palm kernel oilRaw ¼ cup or less,2 tablespoonsor less for nutbutters/seedbuttersHealthy fatsand oilsModerately tolerated – Nuts/seedsMacadamia nut oil, walnut oil, avocado oil, coconut butter, coconut (keep to ¼ cupor less)Moderately tolerated – FODMAPGarlic-infused olive oil (no garlic pieces), onion-infused olive oil (no onion pieces)Best toleratedAllspice, star anise, capers, Celtic/Himalayan sea salt, cinnamon, basil, sage,thyme, ginger, parsley, cilantro, coriander, mint, oregano, rosemary, tarragon,cloves, vanilla bean, mustard (1 Tbs or less), horseradish, lemongrass, saffron,apple cider vinegarNon-approvedSoy sauce, balsamic vinegar,bouillon cubes, carob powder,condiments with added sugar(e.g. teriyaki sauce, ketchup)Moderately tolerated – FODMAP (fructans)Garlic, onionsSeasoningsModerately tolerated – Nuts/seedsCocoa, caraway, cumin, cardamomModerately tolerated – NightshadesPaprika, cayenne pepper, chili powder, red pepper flakes, most curry powdersModerately tolerated – FermentedRed wine vinegar, coconut aminos, fish sauceBest toleratedUnsweetened coconut milk, homemade broth, green tea, sparkling water, UCANHydrate electrolyte support powder with water, Life Time Amino Complex withwater, Life Time BCAA Recovery with waterBeveragesFruit juice, beer, wine, liquor,instant coffee, energy drinks,soft drinks, hot cocoa, rice milkModerately tolerated – Potential FODMAPChamomile tea, herbal teasModerately tolerated – Nuts/seedsOrganic coffee (one cup or less per day), Unsweetened almond milk, unsweetenedhemp milkModerately tolerated – FermentedKombuchaBest toleratedStevia, monk fruit extractSweetenersModerately toleratedMaple Syrup (1 Tbs or less)Moderately tolerated – FODMAP (fructose)Honey (1 Tbs or less)9 gutfix.lifetime-weightloss.comSugar, sugar alcohols (sorbitol,xylitol), agave, aspartame, cornsyrup, fruit juice concentrate,jams, jellies, saccharin, sucralose,blackstrap molasses, sugar-freecandy/gum
Shopping list: produce‹ Back to table of contentsBEST TO L E RAT E DMODE RATE LY TOL E RATE DGreensOranges & YellowsBok choyChivesCilantroCollard greens*Cucumber*EndiveGreen beansGreen onion (green part)Kale*KiwiLeek (green part)LemongrassLettuce*LimeMintOkraParsley *Spinach*Swiss paragusAvocadoBroccoliBrussels sproutsCelery*Green peppers*PeasSnow peasAcorn squashBanana ainPumpkinSpaghetti squashSweet potato*TangerineYam*Yellow squashApricots*Butternut squashMangoRedsWhitesBlues & ronStrawberries*ApplesCherriesGoji berriesRed peppersTomatoesWatermelonBamboo shootsDaikon radishParsnipsWater ato*Blueberry*Purple kale*Purple sweet Shallot*purchase organic10 gutfix.lifetime-weightloss.comNectarine*Orange peppers*Peach*
Shopping list: protein & inner isles‹ Back to table of contentsBEST TO L E RAT E DMODE RATE LY TOL E RATE DP ROT E I N SMeatPoultryFishJarred itemsBacon (preservative-free)BisonBuffaloGrass-fed beef (steak, ground,roast—all cuts encouraged)LambPastured porkProsciutto (pork and salt only)Wild gameDark meat and lightmeat ok. Skin on isacceptable.Organic chickenOrganic turkeyPowdersShellfishGrass-fed collagen proteinsGrass-fed gelatin powderLife Time Amino ComplexLife Time BCAA RecoveryLife Time Atlantic inbow troutSalmonSardinesSnapperApple cider vinegarCapersCoconut milk — unsweetened, noguar gumCoconut oilCold-pressed olive oilDuck FatFresh horseradishGrass-fed gheeLardMustard (Gluten-free)Red palm oilStevia — liquidTallowAvocado oilCoconut aminos (soy saucesubstitute)Fish sauce (Gluten-free)Fresh horseradishGarlic-infused olive oilKimchi (refrigerated)Kombucha (refrigerated)Macadamia nut oilOnion-infused olive oilRed wine vinegarSauerkraut made without vinegar(refrigerated)Walnut oilDry IngredientsAlmond butter (sprouted)AlmondsBrazil nutsChia SeedsCocoaCoconut (unsweetened)Coconut butterCurry powder (Gluten-free)Ground flax seedsHemp seedsMacadamia nutsPaprikaPumpkin seed butter(Sprouted)Pumpkin seedsRice (white or brown)Rice cakes (Gluten-free,plain or salted)Steel-cut oats(Gluten-free)Sunflower seed butter(sprouted)Sunflower seedsRefrigeratedSpicesAllspiceBasilCeltic sea sMintOreganoParsleyPink Himalayan sea saltRosemarySaffronSageStar aniseTarragonThymeVanilla bean11 ne pepperChili powderCocoaCuminCurry powder(gluten-free)Red pepper flakesMilk – unsweetenedAlmond milkCashew milkCoconut milkHemp milkKimchi (refrigerated)Kombucha (refrigerated)Sauerkraut made without vinegar(refrigerated)
Week one sample meal calendar‹ Back to table of contentsDayMorningNoonEvening1Chicken breakfastpattiesSoothing chicken soupPage 19Grilled rosemarychicken andeasy zucchiniChilled cooked shrimpwith leftover zucchiniWeeknight salmon withsteamed kale, drizzledwith olive oil and lemonjuice2Page 18Smoked salmon andcapersPage 20 & 27SnackLife Time AminoComplex andL-GlutamineLife Time AminoComplex andL-GlutaminePage 21 & 283Bacon strips and collardgreensPage 18 & 31Mini pork sausagemeatballs with leftovercollard greensPage 20Shredded pork withcabbagePage 214Chicken breakfastpattiesGreek meatballs overspinachLamb chops withroasted carrotsPage 18Page 19 & 27Page 22 & 275Herbed beef breakfastpattiesBasic burgerwith leftover carrotsSeasoned steak withsteamed chardPage 18Page 20Page 21 & 28Pork sausageShredded pork withcabbageGrilled pork chops withsteamed baby bok choyand ghee67Page 20Leftover grilledpork chops12 gutfix.lifetime-weightloss.comPage 21Pork sausage andleftover bok choyPage 20Prosciutto slicesKale chipsPage 32Beef jerkyProsciutto slicesPage 22 & 28Soothing chicken soupBacon stripsPage 19Page 18
Week two sample meal calendar‹ Back to table of contentsDayMorningNoonEveningSnack1Turkey sausagemeatballsSoothing chicken soupGrilled rosemarychicken and roastedbeetsTurkey sausagemeatballsPage 19Page 192Herbed beef breakfastpattiesBasic burgerwith leftover beetsPage 18Page 203Smoked salmon andcapersLeftover Asian beefPage 20 &One-pot Asian beefPage 22Baked whitefish withsteamed kale andspaghetti squashPage 21 & 29456Baked baconand melon chunksPage 18Leftover pork sausageand leftover rootvegetablesHerbed beef breakfastpattiesand strawberriesPage 187Greek meatballsPage 1913 gutfix.lifetime-weightloss.comMini pork sausagemeatballsand leftover kaleSavory Sunday porktenderloin and roastedroot vegetablesPage 20Page 24 & 30Pork tenderloin withbacon-sautéed chardSimple scallops withsautéd spinachPage 24 & 30Page 26 & 27Basic burgerwith leftover spinachSlow cooker beef roastwith cabbageand parsnipsPage 20Slow cooker beefand cabbagePage 23Page 19Life Time AminoComplex andL-GlutamineQuick salmon saladPage 32Prosciutto slicesSardines in olive oilBeef jerkyPage 23Lamb chops with mocktzatziki sauce andsweet potatoPage 24 & 31Mock white chocolatedessert barPage 32
Week three sample meal calendar‹ Back to table of contentsDayMorningNoonEveningSnack1Smoked salmon andkale chipsQuick tuna salad withlemon, parsley, herbsalad mix and olive oilBaked whitefish andsteamed kaleKale chipsPage 32Page 32Page 21 & 282Turkey sausagemeatballsPage 19Leftover whitefish overherb salad and 1/3avocado3Turkey sausagemeatballsShredded chicken andzucchiniSoothing chicken soupand sweet potatoPage 19Page 25 & 27Page 19 & 314Bacon and freshstrawberriesSoothing chicken soupPork tenderloin andraw spinach with oliveoil and leftover sweetpotatoPage 185Pork sausage andmelon cubes6Blueberry and mintrefresher7Page 20Page 33Herbed beef breakfastpattiesPage 1814 gutfix.lifetime-weightloss.comPage 19Turkey burgers witheasy zucchiniPage 32SardinesPage 26 & 27Turkey jerkyBacon slicesPage 24Leftover pork tenderloinover salad mix andolive oilLeftover steak andpeeled, slicedcucumbersSlow cooker beef roastwith cabbageand parsnipsPage 23Seasoned steak andsautéed chardPage 21 & 30Slow cooker beef roastwith cabbageand parsnipsPage 23Simple scallops androasted carrotsPage 26 & 27Banana snack stripsPage 33Mock white chocolatedessert barPage 32Beef jerky
Week four sample meal calendar‹ Back to table of contentsDay1MorningSmoked salmon andcapers2Chicken breakfastpatties3Turkey sausagemeatballs45Page 18Page 19NoonEveningSnackLeftover scallops andcarrotsSalmon withroasted butternutsquashSardinesPage 27Leftover salmon withbutternut squashLeftover rosemarychicken and saladShredded pork withcabbagePage 18 or 20Page 21Leftover pork chopsSlow cooker beef roastwith cabbageand parsnips7Chicken breakfastpattiesPage 1815 gutfix.lifetime-weightloss.comTurkey sausagemeatballsPage 20 & 28Page 19Shredded pork withcabbage, ¼ cupsauerkrautBacon withroasted broccoliGrilled herb pork chopsand steamed bok choyand sweet potatoPage 18 & 30ProsciuttoPage 22, 28 &31Basic burger with greenbeans, ¼ cup kimchiBlueberry and mintrefresherPage 20Page 33Greek meatballs andleftover green beansLamb chops and grilledromaineGreek meatballs,kombucha teaPage 19Page 22 & 28Page 19Lamb chops over saladOne-pot slow cookerchicken and carrots,¼ cup sauerkrautBanana snack stripsPage 236Grilled rosemary chickenand grilled romainePage 21Bacon or pork sausage,¼ cup sauerkrautLeftover burger andfresh strawberriesPage 21 & 29Page 22Page 25Page 33
Weekly program tracker‹ Back to table of contentsFoodWhat did you eat? Also note the time, how many caps of digestive enzymesyou took per meal, and your energy level (1 – 10) at the time of eating.DAYMORNINGNOONEVENINGSNACK1E N ZY M ESE N E R GYEN ZYMESEN ERGYEN ZYMESEN ERGY2E N ZY M ESE N E R GYEN ZYMESEN ERGYEN ZYMESEN ERGY3E N ZY M ESE N E R GYEN ZYMESEN ERGYEN ZYMESEN ERGY4E N ZY M ESE N E R GYEN ZYMESEN ERGYEN ZYMESEN ERGY5E N ZY M ESE N E R GYEN ZYMESEN ERGYEN ZYMESEN ERGY6E N ZY M ESE N E R GYEN ZYMESEN ERGYEN ZYMESEN ERGY7E N ZY M ESE N E R GYEN ZYMESEN ERGYEN ZYMESEN ERGYGut IssuesDAYSYMPTOMSSupplementsDATE &TIMEL-GSCOOPS112321233123412351236123712316 gutfix.lifetime-weightloss.comMULTIPRO 30BSleepHOURSIN BEDStressWHATTIME DIDYOU LIEDOWN?WHEN DIDYOU EP?1 – 10
Food reintroduction guide‹ Back to table of contentsGO BACK TO GUT.FIX EATING FOR THREE DAYSRE-INTRODUCE ONEFOOD OVER THE COURSEOF ONE DAYNO SYMPTOMS?Keep food in diet.RE-START PROCESSWITH NEXT FOOD TORE-INTRODUCEHAVE SYMPTOMS?Stop eating that food item, make note of it in your tracker,and wait a few days for symptoms to go away. Then, tryreintroducing the next food item on the list.Symptoms to look out for Overt GI symptoms (diarrhea, constipation, gas, nausea, heartburn) Sinus congestion or drip Fatigue Mood changes or irritabilityJoint aches, muscle pain Brain fog Trouble sleeping Skin issues (dry skin, acne, redness, etc)Food OrderThere is a right way! Add foods one at a time and track if any symptoms appear. It is notnecessary to reintroduce a food if you do not want it to be a part of your regular diet.1Fermented vegetables, such as sauerkraut, kombuchaand kimchi8Grass-fed butter9Nightshades (tomatoes, paprika, white potatoes, bellpeppers, chili powder, etc.)2Raw nuts or seeds3Garlic and garlic powder10Lentils4Onion and onion powder11Black beans5FODMAPs (a group of foods that often cause digestiveissues) include asparagus, cauliflower, kidney beans, limabeans and more.12Other beans/legumes13Fermented organic, full-fat plain dairy (yogurtand kefir)14Gluten-free grains (rice, quinoa, etc.)6Egg yolks7Whole eggs17 gutfix.lifetime-weightloss.com
Main dishes‹ Back to table of contentsChicken breakfast pattiesPrep: 5 minutesCook: 20 minutesServes: 4-6INGREDIENTSP R E PA R AT I O N1.5 pounds ground chicken1 ¼ tsp Celtic or Himalayan sea salt½ tsp ground sage½ tsp dried rosemary½ tsp dried thyme¼ tsp ginger¼ cup coconut flour 1 Tbs, divided2 Tbs coconut oil1.INGREDIENTSP R E PA R AT I O N1 pack of nitrate-/nitrite-free bacon1.2.3.2.3.4.Preheat oven to 400 degrees and line baking sheetwith parchment paper.Mix ground chicken with salt, spices and 1 Tbscoconut flour.Gently press into remaining coconut flour on a plateto lightly coat.Bake for 25 minutes or until internal temperaturereaches 165 degrees. They also may be cooked on thestove in a hot skillet with coconut oil.Baked baconPrep: 5 minutesCook: 20 minutesServes: 4-6Line a rimmed baking sheet with parchment paper.Lay bacon in single layer on baking sheet.Place baking sheet in a cold oven. Turn oven to 400degrees, and set timer for 17 minutes.4. At the 17-minute mark, check bacon every twominutes until desired doneness is reached (total timein oven usually ranges 17-23 minutes, depending onoven).5. Remove from oven and drain bacon on papertowel-lined baking sheets.Optional: Once cool enough to handle, carefully addbacon drippings to a glass or ceramic dish. Refrigerate touse as a cooking fat over the next 5-7 daysHerbed beef breakfast pattiesPrep: 5 minutesCook: 10-20 minutesServes: 2-3INGREDIENTSP R E PA R AT I O N1 pound grass-fed ground beef orlamb1 tsp Celtic or Himalayan sea salt1 tsp dried ground sage1 tsp dried thyme1 tsp dried rosemary½ tsp cinnamon1-2 Tbs coconut oil or beef tallow1.2.3.18 gutfix.lifetime-weightloss.comMix all ingredients together and form into 4 patties.Melt cooking fat over medium high until glossy.Cook patties in a skillet 5-10 minutes per side, oruntil fully cooked.
Main dishes‹ Back to table of contentsTurkey sausage meatballsPrep: 5 minutesCook: 25 m
Food reintroduction guide . Through this program, you will help optimize . your digestive health and in the process, lay the foundation for a successful weight loss program or simply feel better than you . When switching from processed foods to real foods, a
