Gut Protocol Tracker
Day 1 — Phase 1
0 day streak
Today's supplements
0%
Fermented foods
Sauerkraut / Kimchi (2–3 tbsp)
Kombucha (low sugar)
Daily water goal — 2.5L
0 / 2500 ml
Tap glasses to track. Each = 250ml.
0%
💡 Gut healing needs 2–2.5L/day minimum. More on flare-up days.
Why water matters for your gut
💧 Zonulin regulation — dehydration worsens leaky gut
🦠 Microbiome support — beneficial bacteria need hydration to thrive
🌿 Supplement absorption — water carries nutrients to gut lining cells
🚽 Stool consistency — key for reducing diarrhea episodes
Diet rules — every day
No glutenNo dairy
No refined sugarNo alcohol
Olive oil dailyCooked vegFermented foods
Meal 1 — Breakfast
Eggs + rice
7:00 AM · 10 min
4 whole eggs scrambled in olive oil
150g cooked white rice
1 banana + 30g cashews
Meal 2 — Shake
Protein shake
11:00 AM · 2 min
2 scoops egg white / beef isolate protein
400ml coconut milk + frozen banana
2 tbsp almond butter + 80g oats + berries
Meal 3 — Lunch
Chicken rice bowl
1:00 PM · 15 min
200g chicken breast or thigh, pan-fried
200g cooked white rice
½ avocado + cooked carrots or zucchini + olive oil
Meal 4 — Post-workout
Salmon + rice
Within 30 min of training
180g salmon fillet, pan-seared
200g white rice + lemon + garlic
Meal 5 — Dinner
Turkey + sweet potato
8:00 PM · 15 min
150g ground turkey or chicken thigh
1 sweet potato microwaved + spinach + olive oil
Total daily: ~3,000 kcal · 190g protein · 330g carbs · 88g fat
Rate today
Bloating
1=none · 4=severe
Stomach pain
1=none · 4=severe
Energy level
1=low · 4=great
Stool quality
1=diarrhea · 4=perfect
Diarrhea episode today?
Notes
This week
0
Day streak
0
Days logged
1
Current phase
Symptom trend
Log symptoms for 3+ days to see your trend
6-month protocol
Phase 1 — Stop the damageWeeks 1–3
Remove all triggers. The gut cannot heal while irritants keep entering.
Start: L-Glutamine · Zinc Carnosine · D3+K2 · Omega-3
Diet: No gluten · No dairy · No refined sugar
Stop: Nothing yet
Diet: No gluten · No dairy · No refined sugar
Stop: Nothing yet
Phase 2 — Seal the gutWeeks 4–7
Add repair compounds. Target: Zonulin from 184 back below 175.
Continue: Everything from Phase 1
Add: Collagen peptides · Probiotic (50B CFU) · Prebiotic inulin · Sodium butyrate
Stop: Nothing yet
Add: Collagen peptides · Probiotic (50B CFU) · Prebiotic inulin · Sodium butyrate
Stop: Nothing yet
Phase 3 — Kill overgrowthWeeks 8–10
Target Streptococcus (6x above normal). Do AFTER gut starts sealing.
Continue: Everything from Phases 1 + 2
Add: Berberine 500mg x2 · Oregano oil enteric coated
⚠️ Double probiotic dose during this phase
Stop: Hard stop berberine + oregano at week 10
Add: Berberine 500mg x2 · Oregano oil enteric coated
⚠️ Double probiotic dose during this phase
Stop: Hard stop berberine + oregano at week 10
Phase 4 — RebuildWeeks 11–24
Recolonize the microbiome. Target Akkermansia and F. prausnitzii.
Continue: L-Glutamine · Zinc Carnosine · D3+K2 · Omega-3 · Collagen · Probiotic · Prebiotic · Butyrate
Add: Akkermansia probiotic · Increase butyrate to 600mg
Stop: Berberine · Oregano oil
Add: Akkermansia probiotic · Increase butyrate to 600mg
Stop: Berberine · Oregano oil
After week 24 — MaintenanceOngoing
Retest GI MAP + Zonulin first. Results decide what to continue.
Keep permanently: Omega-3 · D3+K2 · Fermented foods daily
Taper: L-Glutamine · Zinc Carnosine (stop) · Probiotic (3–4x/week) · Akkermansia (1 month on/off)
Stop completely: Sodium butyrate · Berberine · Oregano oil
🔬 Retest GI MAP + Zonulin at month 6
Taper: L-Glutamine · Zinc Carnosine (stop) · Probiotic (3–4x/week) · Akkermansia (1 month on/off)
Stop completely: Sodium butyrate · Berberine · Oregano oil
🔬 Retest GI MAP + Zonulin at month 6