The 3 Day Nutrition Protocol: Exactly What to Eat For Your Best Body & More Energy
In this episode of The Mel Robbins Podcast, Dr. Amy Shah introduces her nutrition framework called the 30-33 protocol, which focuses on three key components for women's health: protein, fiber, and probiotics. Shah explains how starting the day with adequate protein supports muscle health and blood sugar control, while meeting daily fiber requirements helps maintain gut health and hormone balance.
The episode covers practical nutrition guidance, including specific food recommendations and daily intake targets for each component. Shah discusses the connection between gut health and emotional well-being through the gut-brain axis, and explains how common foods like yogurt, berries, and even frozen bread can support overall health. The protocol aims to improve energy, mood, and physical strength, with Shah noting that many people report benefits within three days of implementation.
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1-Page Summary
Nutrition Protocol Benefits For Women's Health, Energy, and Longevity
Dr. Amy Shah introduces the 30-33 protocol, a nutritional framework designed to enhance women's health through three key components: protein, fiber, and probiotics. This science-backed approach promises improvements in mood, energy, and physical strength, with patients often reporting benefits within just three days.
Optimal Protein Intake and High-Protein Sources
According to Shah, starting the day with 30 grams of protein is crucial for supporting muscle health, controlling cravings, and balancing blood sugar. She emphasizes that protein intake is particularly important for women, who begin losing muscle mass in their early thirties. Shah recommends consuming 0.8 grams of protein per pound of body weight, suggesting sources like eggs, cottage cheese, chicken, lentils, and whey protein supplements.
Optimal Fiber Intake and High-Fiber Foods
Shah reports that only 5% of Americans consume the recommended 30 grams of fiber daily, which is essential for gut health and hormone regulation. She explains that fiber feeds beneficial gut bacteria, producing anti-inflammatory effects throughout the body. High-fiber food recommendations include berries, chia seeds, kiwifruit, and black beans. Shah shares an interesting tip about freezing bread, noting that this process creates resistant starch that benefits gut health.
The Importance of Gut Health and Probiotic Foods
The final component of Shah's protocol involves consuming three probiotic foods daily. She explains that probiotic-rich foods like yogurt, kefir, and kimchi provide beneficial bacteria that communicate with the brain through the gut-brain axis. Shah notes that emotional well-being, including laughter and social connections, can positively influence gut health, highlighting the intricate relationship between our microbiome and overall wellness.
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Counterarguments
- The 30-33 protocol may not be suitable for everyone, as individual nutritional needs can vary greatly depending on factors such as age, activity level, health status, and specific health goals.
- The claim that noticeable benefits occur within three days may not be universally applicable, as individual responses to dietary changes can vary, and some benefits, particularly those related to gut health, may take longer to manifest.
- The recommendation of 0.8 grams of protein per pound of body weight might be higher than necessary for some women, especially those with lower activity levels, and could potentially lead to excessive calorie intake if not balanced with other nutrients.
- While high-protein diets can be beneficial for muscle health, they may not be appropriate for everyone, particularly individuals with certain kidney conditions, and a more moderate protein intake might be recommended.
- The emphasis on fiber intake is important, but the text does not address potential issues with increasing fiber too quickly, which can lead to digestive discomfort for some individuals.
- The benefits of freezing bread to create resistant starch are mentioned, but the overall impact on health from this specific practice may be minor compared to other dietary habits and lifestyle factors.
- The focus on probiotic foods is valuable, but the text does not mention that some individuals may experience adverse effects from high intakes of these foods, such as those with histamine intolerance or those who may need to avoid certain fermented foods.
- The text implies a strong connection between emotional well-being and gut health, but it is important to note that while there is a relationship, it is complex and not fully understood, and other factors also play significant roles in both mental health and gut health.
- The idea that the microbiome has an intricate relationship with overall wellness is true, but the text does not acknowledge that the science of the microbiome is still evolving, and our understanding of this relationship is not yet complete.
Actionables
- You can track your protein and fiber intake using a food diary app to ensure you're meeting your daily goals. Start by setting personalized targets based on your weight for protein and aim for the 30 grams of fiber per day. Use the app to log every meal and snack, and review your intake at the end of each day to make adjustments for the following day.
- Create a "gut health" challenge with friends or family to incorporate more probiotic foods into your diet. Set a goal, such as including at least one probiotic food in each meal for a week, and share your experiences and recipes in a group chat or social media group. This not only helps you meet your probiotic needs but also strengthens social connections, which benefits emotional well-being.
- Experiment with homemade resistant starch by preparing and freezing meals that include starchy foods like potatoes, rice, or homemade bread. Once a week, cook a batch of these foods, allow them to cool, and then freeze them. Incorporate these into your meals throughout the week to enhance your gut health with resistant starch without needing to buy specialty products.
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Nutrition Protocol Benefits For Women's Health, Energy, and Longevity
Dr. Amy Shah introduces the 30-33 protocol, a nutritional framework designed to enhance women's health, energy, and longevity through a balanced intake of protein, fiber, and probiotics.
30-33 Protocol Provides Science-Backed Framework for Well-Being
Benefits Of Implementing the 30-33 Protocol
Shah's 30-33 protocol is a simple, science-backed nutritional guideline that focuses on consuming adequate amounts of protein, fiber, and probiotics. This regimen is developed with busy individuals in mind and is aimed at improving mood, boosting energy, aiding in weight management, and increasing physical strength. Amy Shah has observed that many patients start feeling notably better in just three days after following the protocol.
30-33 Protocol: 30G Protein at Breakfast, 30G Fiber Daily, 3 Probiotic Foods Daily
Balanced Approach Fuels Body, Nourishes Gut, Supports Health
The first step toward better health and increased vitality starts with an emphasis on protein and fiber. The 30-33 protocol specifically advises women to begin their day with 30 grams of protein at breakfast. This helps set the tone for sustained energy levels and a positive mood throughout the day. Shah remarks that skipping breakfast and waiting until late to eat can adversely affect mood, energy, and daily interactions.
Moreover, the regimen prescribes a daily intake of 30 grams of fiber. Amy Shah underscores fiber's crucial role as the primary food source for gut organisms and cautions that insufficient fiber can starve the gut ecosystem. Fiber supports the bacteria in the gut that regulate hormones, reflecting the gu ...
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Nutrition Protocol Benefits For Women's Health, Energy, and Longevity
Additional Materials
Counterarguments
- The protocol may not be suitable for everyone, as individual nutritional needs can vary greatly based on factors like age, activity level, health status, and personal dietary restrictions.
- The recommendation of 30 grams of protein at breakfast may be excessive for some individuals, depending on their total daily protein requirements and dietary preferences.
- The emphasis on a high intake of fiber (30 grams daily) might not be well-tolerated by everyone, especially those with certain digestive conditions such as irritable bowel syndrome (IBS).
- The benefits of probiotics can vary, and not all probiotic foods may be beneficial for every individual; some people might experience adverse effects from certain probiotic strains.
- The claim that many patients report feeling notably better within three days may not be representative of all individuals and could set unrealistic expectations for some.
- The protocol's focus on women's health may overlook the fact that men could also benefit from a balanced intake of protein, fiber, and probiotics.
- The assertion that skipping breakfast can have negative effects is contested; intermittent fasting and time-restricted eating have been shown to have health benefits for some individuals.
- The pr ...
Actionables
- You can track your nutrient intake with a food diary app to ensure you're meeting the protein, fiber, and probiotic goals each day. Start by downloading a nutrition tracker app and log every meal, focusing on hitting the targets for protein and fiber. Use the app's database to find probiotic-rich foods and add at least three different types to your daily diet.
- Create a morning routine that includes a high-protein breakfast to set a positive tone for the day. Prepare a list of breakfast options that contain at least 30 grams of protein, such as a smoothie with protein powder, Greek yogurt, or eggs with a side of cottage cheese. Rotate these options throughout the week to maintain variety and prevent boredom.
- Experiment w ...
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Optimal Protein Intake and High-Protein Sources
Amy Shah emphasizes the importance of optimal protein intake for supporting muscle, hair, skin, nails, gut lining, and neurotransmitters, with a focus on starting the day with a high-protein meal.
30 Grams of Protein in First Meal Supports Muscle, Hair, Skin, Nails, Gut Lining, Neurotransmitters
Morning Protein Controls Cravings, Balances Blood Sugar, Boosts Metabolism
Shah and Mel Robbins highlight the benefits of a protein-rich breakfast, explaining that muscles are crucial for longevity and strength. Protein, composed of amino acids, supports muscle repair and creation, making muscles act like a sink for glucose and helping regulate blood sugar spikes. Furthermore, morning protein intake contributes to neurotransmitter production, such as [restricted term], which is necessary for motivation and energy—a critical factor midlife and beyond—and serotonin, which contributes to happiness. Shah suggests that this protein intake is particularly important for women due to accelerated muscle loss that begins in their early thirties.
Amy Shah notes that proteins are made of amino acids, the building blocks for several vital bodily components. Regular intake is necessary to maintain muscle mass and brain health, which is particularly crucial given the muscle mass loss that can accompany hormonal changes in women starting in their early 30s.
Eating protein in the morning has surprising benefits as it builds neurotransmitters, helping to control cravings throughout the day due to the early boost of neurotransmitters such as GLP-1 and neuropeptide Y. Shah mentions studies that demonstrate the benefits of having protein early for muscle growth. The first core element of the 30-33 protocol is getting 30 grams of protein in the first meal of the day.
High-Protein Foods: Eggs, Cottage Cheese, Chicken, Lentils, Whey, and Collagen Supplements
Protein Needs: 0.7-1G per Pound of Body Weight
High-protein foods are vital for reaching the suggested intake of 30 grams of protein at breakfast. Amy Shah points out that proteins like lentils, though not complete proteins on their own, can form complete proteins when paired with other foods, such as rice. She also notes that collagen, while beneficial for hair, skin, and nails, isn't a complete protein but can be complemented with whey protein.
Shah discusses the importance of leucine, a crucial amino acid for muscle growth found in high quantities in whey protein. She suggests whey protein, which is less processed than s ...
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Optimal Protein Intake and High-Protein Sources
Additional Materials
Counterarguments
- The recommendation of 0.8 grams of protein per pound of body weight may be excessive for the general population and is typically aimed at athletes or those engaged in heavy resistance training.
- Some studies suggest that high protein intake, particularly from animal sources, may be associated with certain health risks, such as kidney damage in individuals with pre-existing kidney conditions or increased risk of heart disease.
- The emphasis on a high-protein breakfast may not consider individual dietary needs, preferences, or cultural eating patterns, which can be equally healthy.
- The idea that women need significantly more protein starting in their early thirties due to accelerated muscle loss may be an oversimplification and not applicable to all women.
- The concept of "complete proteins" is outdated, as the body can combine amino acids from various foods throughout the day to form complete proteins, not necessarily within a single meal.
- The focus on specific protein-rich foods may not take into account the importance of a varied and balanced diet that includes a wide range of nutrients beyond just protein.
- The assertion that whey protein is less processed than plant-based proteins may not account for the processing involved in isolating whey from dairy or potential additives in whey protein supplements.
- The suggestion to check whey protein for heavy metal contaminat ...
Actionables
- You can create a personalized protein-packed recipe book by experimenting with various high-protein ingredients to make your breakfasts more diverse and enjoyable. Start by selecting five high-protein foods you enjoy, such as Greek yogurt, almonds, and quinoa. Then, search for or invent recipes that incorporate these items into your breakfast, ensuring each meal hits the 30-gram protein goal. For example, you might create a quinoa breakfast bowl with Greek yogurt and sliced almonds, topped with a sprinkle of chia seeds for added protein and fiber.
- Enhance your grocery shopping routine by making a "protein-first" shopping list that prioritizes items with high protein content. Before you go shopping, research and list foods that are high in protein and low in calories, such as turkey breast, tofu, and black beans. Organize your list by mealtime, starting with breakfast options, to ensure you're consistently purchasing ingredients that will help you meet your protein goals throughout the day. This strategy can help you avoid impulse buys and keep your focus on nutrient-dense foods.
- Integrate a protein tracking habit into your daily routine using a simple journal or a mobile app ...
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Optimal Fiber Intake (30G) and High-Fiber Foods
Amy Shah, a health expert, emphasizes the significant impact that reaching the optimal intake of 30 grams of fiber per day can have on one’s overall health.
30 Grams of Fiber Daily Nourishes Gut Bacteria, Regulates Hormones, Lowers Inflammation
According to Shah, a mere 5% of Americans consume the recommended 30 grams of fiber daily, which is vital for feeding gut bacteria that produce beneficial hormones. Without sufficient fiber, hormonal imbalances and gastrointestinal issues may arise. The fermentation of fiber in the colon by gut bacteria leads to the creation of short-chain fatty acids with anti-inflammatory and anti-aging benefits that positively affect the brain among other body parts. Additionally, Shah says that for every 10 grams of fiber added to a diet, one's longevity can improve by 10%, emphasizing fiber’s importance not just for bowel health but also for inflammatory diseases and brain health.
Focus On Fiber-Rich Foods: Berries, Chia Seeds, Kiwifruit, Black Beans, Greens
When discussing ways to incorporate fiber into one's diet, Shah highlights a variety of common foods. For instance, a single pear can contain up to seven grams of fiber, and raspberries can offer eight grams per serving. She suggests adding berries to yogurt or cottage cheese as a simple way to enhance fiber consumption. Incorporating frozen berries into smoothies is also recommended, with Mel Robbins noting that they could make up a third of the daily fiber requirement. Shah states that chia seeds have a significant fiber content, delivering about five grams per tablespoon. Additionally, kiwifruit, especially when eaten with the skin, provides around four grams of fiber and contributes to improved gut health and mood.
Shah mentions that black beans are an excellent high-fiber food choice, providing about eight grams of fiber per half-cup serving. She suggests combining black beans with salad and a source of protein like tofu or chicken to ensure a balanced intake of both essential nutrients.
Freezing Bread Forms "Resist ...
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Optimal Fiber Intake (30G) and High-Fiber Foods
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Counterarguments
- The claim that increasing fiber intake by 10 grams can improve longevity by 10% may be an oversimplification, as longevity is influenced by a complex interplay of genetic, environmental, and lifestyle factors, not just fiber intake.
- While fiber is important for gut health, individual tolerance to fiber varies, and some people may experience discomfort or adverse effects from a high-fiber diet, such as bloating or gas.
- The recommendation to consume 30 grams of fiber per day is a general guideline, and individual needs may vary based on age, sex, physical activity level, and overall health.
- The benefits of resistant starch are still being researched, and while it may have health benefits, it is not a direct substitute for dietary fiber and should not be relied upon as the sole source of fiber-related benefits.
- The emphasis on specific high-fiber foods may not take into account personal dietary restrictions, allergies, or preferences that could make these recommendations less applicable to everyone.
- The suggestion to eat kiwifruit with the skin may not be suitable for everyone, as th ...
Actionables
- You can create a "fiber challenge" with friends or family where each person tracks their daily fiber intake and shares new high-fiber recipes they've tried each week. This turns increasing fiber into a social and supportive experience, encouraging participants to discover and share creative ways to incorporate high-fiber foods into their diets, such as inventing a new smoothie recipe with unexpected fiber-rich ingredients like artichoke hearts or red lentils.
- Develop a habit of "fiber pairing" by always including a high-fiber food whenever you eat protein. For example, if you're having scrambled eggs, add spinach or kale to the mix, or if you're snacking on almonds, pair them with dried figs. This practice ensures that you're consistently combining protein with fiber, which can aid in digestion a ...
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The Importance of Gut Health and Probiotic Foods
Dr. Amy Shah brings to light the intricate connections between our diet, gut health, and overall well-being. She underscores the essential role that probiotics play in our health and suggests practical ways to enhance our microbiome for better physical and mental health.
Probiotic Foods Like Yogurt, Kefir, and Kimchi Seed the Gut With Bacteria Communicating With the Brain
Dr. Shah informs us that probiotic foods have always been part of human cultures and diets, even before the invention of refrigeration. These foods provided a way to preserve food and offer beneficial bacteria to our gut. Pointing out that historically, even hunter-gatherers would have consumed naturally fermenting foods, she emphasizes the significance of adding probiotic bacteria to our gut to improve its functionality.
Boost Mood, Energy, and Well-Being With Probiotics in 3 Days
She explains that probiotics, found in foods such as Greek yogurt, kefir, kimchi, sauerkraut, and raw apple cider vinegar, are live bacteria that are able to reach and thrive in our colon. Since our body can try to destroy incoming bacteria, consuming them in recognizable food forms like yogurt or kimchi helps ensure their survival.
Kefir, for instance, which is a fermented dairy drink, is particularly beneficial for those who are lactose intolerant due to its low lactose content. Introducing kefir gradually can actually help develop lactose-fermenting bacteria in the gut, making it easier for such individuals to digest dairy products.
Dr. Shah suggests that the incorporation of these probiotic foods can lead to noticeable improvements in mood, energy, and overall well-being within just three days. Her 30-33 protocol involves consuming three types of probiotic foods each day. By participating in this protocol, one might experience the beneficial effects of probiotics, which contribute to the production of chemicals that make us feel happy, calm, focused, and energized through the gut-brain axis. A study is referenced by Shah that indicates dietary changes, including a heightened intake of probiotic-rich foods, can markedly alter gut composition in as little as three days.
Laughter, Connection, and Joy Improve the Gut Microbiome, Highlighting the Gut-brain Link
Beyond just food, Dr. Shah discusses how laughter and emotional well-being can also impact gut health. Laughter and joy can stimulate the gut bacteria to generate beneficial substances. Being in a positive emotional state is not just psychologically beneficial but also physiologically supportive, as our gut bacteria produce compoun ...
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The Importance of Gut Health and Probiotic Foods
Additional Materials
Counterarguments
- While probiotics can be beneficial, the effects may vary greatly among individuals due to differences in gut microbiota composition, genetics, and overall health.
- The claim that noticeable improvements in mood, energy, and overall well-being can be observed within three days of starting the 30-33 protocol may not be universally applicable and lacks specificity regarding the extent of these improvements.
- The benefits of kefir for lactose-intolerant individuals might not apply to everyone with lactose intolerance, as some may still experience symptoms despite the lower lactose content.
- The impact of laughter, joy, and social connections on the gut microbiome is an emerging area of research, and while there are indications of a connection, the mechanisms and extent of these effects are not fully understood.
- The recommendation of 30 grams of protein at breakfast may not be suitable for everyone, depending on individual dietary needs, preferences, and restrictions.
- The emphasis on probiotic foods may overshadow the importance of prebiotic foods, which are also crucial for maintaining a healthy gut microbiome by providing the necessary nutrients for beneficial bacteria to thrive.
- The gut-brain axis is complex, and while there is evidence supporting its role in health, attributing specific mental health improvements to changes in the ...
Actionables
- You can create a "Gut Diary" to track your mood and digestive health as you introduce new probiotic foods into your diet. Note down what you eat, how you feel physically and emotionally, and any changes in your digestion or mood. This personal record can help you identify patterns and the specific benefits you might be experiencing from different probiotic foods.
- Experiment with making your own fermented foods at home to add a personal touch to your probiotic intake. Start with simple recipes like homemade yogurt or sauerkraut, which require minimal equipment and ingredients. This not only ensures you're consuming live cultures but also gives you control over the ingredients and the level of fermentation.
- Engage in a "Gut Buddy" challe ...
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