14 Day Gut Health Challenge

14-Day Gut Health
Challenge
Welcome to the 14-Day Gut Health Challenge from Lean Life Academy. This
comprehensive program is designed to improve your digestive health, boost
your energy levels, and enhance your overall well-being. Over the next two
weeks, we'll guide you through daily lessons, examples, and action steps to
transform your gut health.
by Daz Sidhu
Week One: Days 1-4
1 Day 1: Intro to Gut Health

Lesson: Recognizing signs of an unhealthy gut. Example: Frequent bloating can indicate imbalanced gut
flora. Action Steps: Take the gut health quiz. Track symptoms such as bloating and energy levels. Note any
recurrent symptoms over the next two weeks.
2 Day 2: Circadian Rhythm

Lesson: Your internal body clock affects digestion. Example: Eating late at night can disrupt digestion due
to misalignment with your body's natural rhythm. Action Steps: Set consistent meal and sleep times. Reflect
on your digestion at day-end. Avoid late-night snacking tonight.
3 Day 3: Hydration
Lesson: Water is essential for digestion and nutrient absorption. Example: Insufficient water can lead to
constipation. Action Steps: Drink at least 8 glasses of water. Observe changes in bowel movements. Refill
your water bottle right now.
4 Day 4: Plant Power

Lesson: A variety of plants supply the diverse fibers our gut needs. Example: Consuming different colored
vegetables ensures a spectrum of nutrients. Action Steps: Introduce three new plant-based foods like
beetroot, Brussels sprouts, and rainbow chard. Make a colorful salad for dinner.
Week One: Days 5-7
Day 5: Food Intolerance
Lesson: Not every "healthy" food is suitable for everyone. Example: Some
individuals might find broccoli causes bloating. Action Steps: Reflect on
foods that lead to discomfort. Learn about elimination diets. Remove one
suspected food from your diet for a week.
Day 6: Mindful Movement

Lesson: Stress can negatively impact gut health. Example: Chronic stress
might lead to conditions like IBS. Action Steps: Engage in 15 minutes of
gentle yoga. Note any changes in stress or digestion. Dedicate 10
minutes to meditation tonight.
Day 7: Plan for Success

Lesson: Preparedness reduces reliance on processed, gut-harming foods.
Example: Having a prepared salad prevents opting for a fast-food burger.
Action Steps: Draft a week-long meal plan. Prep some meals in advance.
Make a shopping list of gut-friendly foods.
Week Two: Days 8-10
1 2 3
Day 8: Rock Your Fiber Day 9: Fermentation Fun Day 10: Legume Love
Intake Lesson: Fermented foods Lesson: Legumes are fiber
Lesson: Fiber is the primary food introduce beneficial bacteria to our powerhouses. Example: Chickpeas
for our gut bacteria. Example: Oats gut. Example: Kimchi can provide can be turned into delicious
are an excellent source of beta- both probiotics and fiber. Action hummus, providing both protein
glucans, a type of fiber beneficial Steps: Explore its benefits with our and fiber. Action Steps: Create a
to our gut. Action Steps: quick-start guide. Add a fermented legume-centric dish tonight and
Incorporate a high-fiber oat recipe. side to your next meal. snack on a legume-based dish
Start your day with a fiber-rich tomorrow.
breakfast. (see notes for recipe)
Week Two: Days 11-12
Day 11: Sprout Revolution Day 12: Leafy Green Day
Lesson: The sprouting process increases nutrient Lesson: Greens are packed with essential micronutrients.
absorption. Example: When seeds go through the Example: Spinach is high in magnesium, essential for
sprouting process, their nutrient content becomes more muscle function. Action Steps: Whip up a green smoothie.
accessible and bioavailable. Action Steps: Experiment with Reflect on energy and digestion. Add a handful of kale to
sprouted quinoa or almonds in a salad. Try a sprout- your dinner.
enhanced salad for lunch.
Week Two: Days 13-14
1 Day 13: Taking Action

Lesson: A balanced diet promotes better digestion. Example: A meal
balanced in protein, healthy fats, and fiber ensures steady digestion.
Action Steps: Cook a new, fiber-abundant recipe.
2 Day 14: Congratulations!

Lesson: Supplements can fill gaps but shouldn't replace real food.
Example: Probiotic supplements can help, but yogurt also offers live
cultures plus other nutrients. Action Steps: Remember, it's not just
about these two weeks; it's about building sustainable habits for life.
Stay proactive and stay healthy!
Breakfast Recipe: Overnight
Oats
Ingredients: Instructions:
1/2 cup old-fashioned rolled oats 1. Combine oats and chia seeds in
a jar.
1 tablespoon chia seeds 2. Pour in milk.
1/2 cup any milk 3. Stir well, seal, and refrigerate

overnight.
4. Stir before eating, add berry

toppings if desired.
Your Gut Health Journey
1 2 3 4
Start Learn Implement Transform

Begin your 14-Day Gut Gain valuable insights Put your new knowledge Experience improved
Health Challenge with about gut health, nutrition, into practice with daily digestion, increased
enthusiasm and and lifestyle choices. action steps and recipes. energy, and overall better
commitment. health.

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14-Day Gut Health

1 Day 1: Intro to Gut Health

2 Day 2: Circadian Rhythm

4 Day 4: Plant Power

Day 6: Mindful Movement

Day 7: Plan for Success

1 Day 13: Taking Action

2 Day 14: Congratulations!

1 tablespoon chia seeds 2. Pour in milk.

1/2 cup any milk 3. Stir well, seal, and refrigerate

4. Stir before eating, add berry

Start Learn Implement Transform

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