I’m Dr. Robynne Chutkan and welcome to my 7 Day Microbiome Reboot Online Course! Below, you’ll find your Microbiome Reboot Recipe Booklet, which includes a meal plan, recipes, and daily tips on microbe-friendly living. There’s also a series of short videos that cover my seven core practices to help build a healthier, more balanced microbiome. Throughout the 7 Day Reboot, I’d like you to incorporate all the challenges presented in each video. My diet plan, along with these core practices, will lay the foundation for long lasting gutbliss, and I encourage you to continue to utilize what you learn here in your daily life beyond the 7 days, for a brighter, tighter, more vibrant you! For more detailed microbiome information, check out my book The Microbiome Solution.

THE MICROBIOME REBOOT RECIPE BOOKLET

“The number one way to improve your overall health is to improve the health of your microbiome, and that means focusing on what you feed your gut bacteria on a daily basis. Your diet has an incredible impact on your microbiome, especially the bacterial diversity and composition – both important markers for overall health. Here is your exclusive dietary guide during your 7 Day Reboot. Incorporate this guide beyond the 7 days and continue your journey towards gutbliss!”

INTRODUCTION

“Hi, I’m Dr. Robynne Chutkan, and welcome to the Microbiome Reboot Online Course. During my 7 day Microbiome Reboot, I’d like you to incorporate my 7 core practices that are going to build the foundation for a healthier, more balanced microbiome – the trillions of microbes that live in and on your body, mostly in your gut. A healthy microbiome with lots of different species is closely tied, not just to your gut health, but also to your overall health, and it can help protect you from a wide range of diseases…”

VIDEO 1: EXERCISE

“Exercise is one of the best ways to improve your gut health. Like I’m fond of saying, if you’re not moving, neither are your bowels. Runners and other people who exercise regularly actually have better bowel movements, not as hard, bigger, and more frequent – what I like to call stool nirvana. A January 2018 University of Illinois study sheds light on why exercise might be so important for our gut, as well as overall health. The study found that exercise alone can positively alter the gut microbiome…”

VIDEO 2: WHEN TO EAT

“Did you know that when you eat might be just as important as what you eat? Studies show that fasting, also known as intermittent fasting, and not eating after the sun sets can yield vast benefits for your digestion, your microbiome, and even your overall health. Fasting may seem like a scary word, and actually just the sound of it makes me a little bit hungry. I had no idea until I started intermittent fasting a few years ago how beneficial it could be for my gut and overall health…”

VIDEO 3: DRINK GREEN SMOOTHIES

“If you were to ask me what’s the most important thing you could do to improve your gut health, I would tell you eat more leafy greens, or maybe drink them. Leafy greens are incredibly nutrient dense, arguably the most nutrient dense foods on the entire planet. They’re high in fiber, rich in antioxidants and phytochemicals – which protect against aging and disease – and they’re an outstanding source of vitamins A and C, potassium and iron, not to mention a great source of protein…”

VIDEO 4: DRINK MORE WATER

“We all know that drinking water is important for good health, but the fact is most of us aren’t drinking enough. The green smoothies we just talked about will help a lot with your hydration levels, but consuming just plain water is vital to achieving gutbliss, and in fact, it’s really impossible to have a well functioning gut without enough water. Your digestive tract is essentially an integrated system of pipes, and if you put a lot of high fiber foods into the system without flushing it with adequate amounts of water…”

VIDEO 5: EAT LESS MEAT

“Managing your meat intake is one of the best things you can do for your gut health and your microbiome, and I’m about to tell you why. Let’s go back to the Italian researcher Paolo Lionetti who conducted that study in Burkina Faso, Italy, which I talked about during the program. For those of you who don’t remember all the details, here’s a refresher. Lionetti compared African children eating a fiber rich, plant based diet consisting of mostly legumes, beans, and vegetables…”

VIDEO 6: GET MORE SLEEP

“We all know that getting enough sleep, like getting enough water, is vital to your overall health. But did you know that sleep loss and disruptions to your circadian rhythm can have a direct detrimental effect on your microbial health? The gut microbiome is intimately involved in the sleep process. Along with your brain, your microbiome produces and releases neurotransmitters that influence your sleep, including your production of dopamine, serotonin, and GABA…”

VIDEO 7: SHOP LOCAL, SHOP ORGANIC

“Just like when you eat, where you get your food from can be just as important as what you’re actually eating. In this final section we’re going to discuss some general tips on where to buy your food and what kind of food to buy. These tips are important because during your 7 Day Microbiome Reboot our ultimate goal is to increase the quantity as well as the diversity of beneficial bacterial in your gut. And the only real way to do this is to choose foods that contain a high quantity and diversity of beneficial bacteria…”