The 90 Day Scrub
Scrub Tips
On its own, Gut Scrub is a powerful microbiome healer, but when supported
with a gut-friendly diet and a few lifestyle hacks, you’ll be sure to have a healthy,
robust microbiome for the long haul. Here are some tips to get the most out of your scrub:
Opening your drainage pathways
Making sure your drainage pathways are open and flowing should be your main focus before and during your scrub. Killing off pathogens with nowhere to go will do more harm than good.
1) First, make sure you’re cultivating a healthy rhythm with your digestive system; aim for at least 1-2 full sized bowel movements each day.
2) Next, make sure you’re well hydrated - this is absolutely vital for a successful scrub. Drink at least 3 liters of filtered water each day to keep things flowing.
3) Then we need to make sure we’re sweating regularly. Whether it's a workout, a walk, or the heat of a sauna, sweating proves to be one of the most effective ways to expel toxins (and stress) from your body.
So, stay hydrated, stay regular, and let those beads of sweat work their magic!
Lifestyle habits for your gut
Reducing stress is one of the best ways to keep the diversity of your microbiome in balance.
Whether it’s through yoga, breath work, sauna, or exercise, the less stressed you are, the more your gut can focus on absorbing nutrients, removing waste, and off fighting pathogens.
Stressed with work? Try Wim Hof's guided breathing; it’s only 10 minutes and will completely reset your mood. It’s a great way to start or end your day in a calm, balanced state.
Another small habit with big benefits is a morning walk, even if it’s only a light 15-minute walk. Getting outside, getting your blood pumping, and getting sunlight on your face first thing in the morning is a great way to kickstart your mind and body for a productive day ahead.
Building small, healthy habits over time leads to big goals. Be consistent with small habits that are realistic for your personal routine, and it will lead to big progress.
Diet do’s & dont’s
Diet has a big influence on the overall health of your gut and its ability to keep out harmful pathogens. Once we remove harmful pathogens, it’s important to nurture the gut with the right foods to keep the micriobome in balance.
Eat more of these:
Fermented Foods: Foods like yogurt, kefir, pickles, & sauerkraut are rich in probiotics, which are the beneficial bacteria that support a balanced and diverse microbiome. Plain greek yogurt (no added sugar) with fresh berries and snacking on pickled veggies are great ways to feed your gut.
Raw Garlic: This potent gut ally nurtures beneficial bacteria, combats harmful microorganisms, and provides anti-inflammatory & antioxidant benefits. To maximize the benefits of raw garlic, peel it, crush it, and let it sit for 5-10 minutes. This allows the enzyme allicin to form, which is responsible for many of garlic’s amazing health benefits.
Curcumin: If you have gut inflammation, curcumin is definitely something you want in your toolbox. Curcumin (the primary substance in turmeric) has been used for centuries in Ayurvedic & Chinese medicine to heal a variety of inflammation related health issues - modern medicine is starting to take an interest. Keep in mind that turmeric typically only contains 2-3% curcumin. Look for a supplement high in curcuminoids with added bioperine, which increases bioavailability (making curcumin even more effective).
Coconut Oil: Due to its unique combination of antimicrobial properties, coconut oil is great at fighting off harmful bacteria & fungal infections. It also promotes the production of mucin, which is a protective substance that strengthens the lining of the digestive tract. When picking a coconut oil, always look for “virgin” or “extra virgin” and ideally cold pressed as they’re minimally processed, retaining more nutritional value.
Leafy Greens: These gut superheroes are known for providing fiber for digestion, prebiotics for good bacteria, and a burst of vitamins & antioxidants for overall wellness. If greens aren’t your cup of tea, try blending them into fruity smoothies. Your taste buds won't see it coming.
Bone Broth: Praised for its gut-healing properties, bone broth is packed with collagen, amino acids, and minerals that support the gut lining, which prevents or repairs leaky gut. If it tastes a bit bland, try experimenting with seasonings like black pepper, bay leaves, thyme, or apple cider vinegar - and drink before bed for a good night's sleep.
Cut these (at least for your scrub, and hopefully after!):
Refined Sugars: Refined sugars disrupt the balance of the microbiome and create the perfect energy source for harmful bacteria and yeasts like candida. Candida overgrowth, aka candidiasis, can lead to systemic health issues that affect all different parts of the body. Quench your sweet tooth with natural sweeteners like honey, maple syrup, or agave.
Alcohol: It’s best to avoid alcohol for the entirety of your scrub. But… if there’s a situation where you must, stick to a glass of red wine or, better yet, natural wine, as it has fewer additives. Remember, it’s still alcohol and has been proven to negatively impact the gut flora, so ideally you avoid it all together.
Refined Grains: Refined grains are processed so that vitamins, minerals, and fiber have been eliminated and the whole grain is no longer in tact. The high glycemic index of refined grains like white bread and pasta cause gut inflammation, damage the inenstinal lining, and increase the risk of digestive disorders. Stick to whole grains, and your gut will be much happier.
Processed Foods: Where to start? Processed foods lack nutrients, are low in fiber, are loaded with added sugar, promote gut inflammation, destroy the gut lining, and disrupt the balance of the microbiome. They work against everything you’re trying to accomplish, so cut them out completely.
To put it simply, stick to foods that haven't undergone the 21st-century makeover. Eat real foods from nature, the way they were intended to be consumed. You’ll begin to crave nutritious foods the more you eat them, and your future healthy self will thank you!
Probiotics, yay or nay?
For the vast majority, it’s best to improve your gut health through natural food rather than probiotics. Nutrients in foods interact with each other in a synergistic way, which can’t be replicated in a pill. Also, unless the probiotic has an enteric coating, it’s very likely to get completely destroyed by your stomach acid before even reaching your gut. Don’t waste your money; if you’re eating the right foods, it’s generally not necessary to take probiotics.
One thing we do recommend is a high-quality binder to help mop up any missed toxins and shuttle them out of your system.
We recommend clays like Bentonite, as they’re more selective in targeting toxins. Other binders, like activated charcoal, are great for short-term situations but not in the long term, as they bind to both nutrients and toxins.
If you feel you have a fairly severe gut issue, another tool you can incorporate is water fasting. This is a more aggressive approach and should only be utilized by scrubbers who are experienced with fasting. Remember to consult your doctor, take it slow, and stop if anything feels off.
What dose should I take?
We’ve found that taking 2 capsules twice daily on an empty stomach, followed by an 8oz glass of water, is effective for the majority of scrubbers.
Having said that, everyone’s different, and some may have better results with a higher dose. Listen to your body and tweak your dosage accordingly. Gut Scrub is gentle on the body and can be taken in large amounts for an extended period of time - as long as your drainage pathways are open and moving.
TLDR...
The goal is simple. Remove harmful pathogens from the gut and nurture it with healthy food and lifestyle habits to encourage a diverse and balanced microbiome - the key to optimal health.
Keep yourself well hydrated, keep your bowels moving, and sweat as often as possible.
Repairing the gut isn’t rocket science; it just takes some commitment and consistency. You can do it, and it will be so worth it - nothing beats feeling healthy.
As always, shoot us a message if you have any questions at all. We're here to help you bounce back to good health and keep you feeling & looking your best for the long term.