GUT &
HORMONES
7-day reset
Dr. Amy Shah
GUT & HORMONES
7-day reset
Welcome to Your 7-Day Gut &
Hormone Reset!
As a double board-certified MD, nutrition
expert and woman in perimenopause - I
know how discouraging it is to feel
unbalanced in your own body.
That’s why I created this simple 7-day
guide that will be a game changer for your
gut and your hormones, and as a result -
your life.
It combines years of research and clinical
experience and is designed to give you
more energy, a clearer mind and greater
balance overall.
Let’s get started!
Warmly,
Dr. Amy
GUT HORMONE RESET
TIP
I get the best sleep when I have
an eye mask to wear.
DAY ONE This one’s my favorite!
*not sponsored
Reset Your Circadian
Rhythm
To do so, get at least 20 minutes of extra sleep
and incorporate morning sunlight.
The goal would be to allow yourself to wake up
without an alarm and get some sunlight within
the first hour of waking.
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DAY TWO
More Fiber
Add 10 extra grams of fiber to your daily diet.
Try to work towards increasing this to at least
30 grams a day over time.
[Link]
[Link] GUT HORMONE RESET
TIP
I love using kimchi in salads to add
DAY THREE in a probiotic element.
This brand is my go-to.
*not sponsored
Probiotic Foods
Probiotic foods provide healthy bacteria for the
gut.
Aim for 3 servings of probiotic foods a day.
My favorites are probiotic cottage cheese,
kimchi and sauerkraut.
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TIP
Maximize walking benefits with
DAY FOUR something called Japanese
interval walking training.
Simply alternate between 3mins
at a moderate pace and 3mins at
a brisk pace.
*shown to improve blood pressure, cholesterol,
glucose and aerobic capacity
First Thing: Protein
Your first meal of the day should include 30
grams of protein.
Protein helps maintain muscle mass, boosts
satiety and helps
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TIP
A walking pad is one of my favorite
DAY FIVE “hacks” for increased movement.
This is the one I use!
*not sponsored
Step Into Nature
Make time to connect with nature: take a walk,
go for a hike, or simply sit in the sun.
Spending time outdoors supports mental
clarity, reduces stress, and boosts overall well-
being.
PMCID: PMC8125471
[Link] GUT HORMONE RESET
DAY SIX
Mindfulness
Prioritze 20 minutes of your day for a
mindfulness activity.
Try yoga, prayer, or journaling to help center
your thoughts.
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TIP
Break up long periods of sitting by
DAY SEVEN doing 10 body weight squats
every 45 minutes.
*Doing this has been shown to improve blood
sugar regulation better than a single 30-minute
walk!
Water Intake
Aim for a daily goal of 100 ounces of water.
Proper hydration can boost focus, vitality, and
digestion. If you increase your fiber intake
hydration is key for fiber to work effectively and
support regular digestion.
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7-DAY RESET CHEAT SHEET
Reset your circadian rhythm by getting at least
DAY ONE 20 minutes of extra sleep and incorporate
morning sunlight.
DAY TWO Add 10 extra grams of fiber to your daily diet.
DAY THREE Add 3 servings of probiotic foods a day.
Your first meal of the day should include 30
DAY FOUR
grams of protein.
Make time to connect with nature: take a
DAY FIVE
walk, go for a hike, or simply sit in the sun.
Prioritze 20 minutes of your day for a
DAY SIX
mindfulness activity.
Increase water intake, aim for a daily goal of
DAY SEVEN
100 ounces.
GUT HORMONE RESET
GUT & HORMONES
Congratulations on completing the 7-Day Gut &
Hormone Reset!
I want you to live out your gifts fully, and that starts with hitting
the reset button from the inside out. Come back to this guide
anytime you feel off, overwhelmed, or disconnected from your
body. This is just the beginning. Thank you for your interest!
Warmly,
Dr. Amy
Where To Find Me
IG: @dramyshah
TikTok: @dramyshah
The Save Yourself Podcast
[Link]
Contact:
customerservice@[Link]
