Gut Reset Protocol

Welcome to Phase 1 of your Gut Reset Protocol, where we lay the foundation for better digestion, a stronger immune system, and a healthier, more balanced gut. In this phase, we’re focusing on reestablishing gut balance by addressing some of the most crucial factors that affect gut health—starting with your mouth and stomach.

Your mouth is the entryway to your gut, and its health directly influences your digestive system. From the bacteria in your oral microbiome to the way you chew and swallow, what happens in your mouth plays a huge role in what goes on in your stomach and intestines.

In this phase, we’ll focus on supporting your oral microbiome, improving how you break down food mechanically and chemically, and restoring optimal stomach acid levels. Proper stomach acid is essential for breaking down food, absorbing nutrients, and protecting against harmful pathogens. These interconnected steps are foundational for smoother digestion, better nutrient absorption, and a more resilient immune system.

This protocol isn’t about rigid rules or quick fixes—it’s about recalibrating your gut health step by step with simple, holistic practices. Together, we’ll create a sustainable routine that works for your body, helping you feel lighter, more energized, and ready to take on the day. Let’s get started on this journey to a healthier, happier gut!

Oral Health Routine for a Balanced Microbiome and a Thriving Gut

Your mouth is the gateway to your gut—and keeping it healthy is the first step toward healing your whole body. A thriving mouth means a balanced oral microbiome, which sets the stage for better digestion, a stronger immune system, and even balanced hormones. This routine is designed to keep your mouth healthy while being gentle on your teeth and gums.

Morning Routine: Start Your Day with a Fresh, Healthy Smile

Kickstart your day with a clean mouth, and give your oral health the boost it needs to stay strong throughout the day.

1. Tongue Scraping
   First thing in the morning, grab a tongue scraper and gently remove the coating on your tongue. This helps get rid of bacteria and debris that build up overnight while freshening your breath.
2. Oil Pulling
   Swish 1 teaspoon of coconut oil in your mouth for one minute. Oil pulling helps remove harmful bacteria and supports gum health while keeping your good bacteria intact. Doing this daily for just one minute is effective—there’s no need to swish for 20 minutes as long as you’re consistent. The key is regular, daily practice to see faster improvements in your oral health.
3. Saltwater Rinse
   Swish a high-concentration saltwater solution (1–2 teaspoons of salt in 1 cup of warm water) in your mouth for 30–60 seconds. This rinse creates a balanced oral environment by reducing harmful bacteria and soothing inflamed gums, all while supporting your beneficial bacteria. Be sure to spit it out after rinsing—do not swallow the solution.
4. Hydrate
   After your saltwater rinse, drink a glass of water to rehydrate your body and rinse away any remaining salt from your mouth. Hydrating helps maintain saliva production, which is essential for neutralizing acids, supporting tooth enamel, and promoting overall oral health. Aim to drink water throughout the day to keep your mouth and body hydrated.
5. Brush & Massage
   Use a soft-bristled toothbrush and a remineralizing toothpaste to strengthen enamel and prevent cavities. Brush gently and in circular motions to ensure thorough cleaning without damaging your enamel or gums. After brushing, gently massage your gums with your toothbrush. This helps improve circulation in your gum tissue and keeps your gums healthy. If you’re using an electric toothbrush, choose a gentle setting and let the brush glide along your gumline in small, circular motions. After brushing and massaging, spit but don’t rinse. Aim to wait at least 20 minutes before eating or drinking—perfect timing for a morning workout or yoga session!

Throughout the Day: Keep It Balanced

Stay on top of your oral health with simple habits that support a clean mouth and a balanced microbiome all day long.

• Chew Sugar-Free Xylitol Gum or Use Xylitol Mints After Meals
  Xylitol is a natural sweetener that benefits oral health by reducing cavity-causing bacteria, neutralizing acids, and promoting saliva flow. It works by disrupting the ability of harmful bacteria, such as Streptococcus mutans, to stick to teeth, effectively killing or inhibiting their growth. It’s an easy, portable way to support oral hygiene, especially when you’re on the go. Additionally, xylitol satisfies sweet cravings without feeding harmful bacteria, making it an excellent choice for maintaining a healthy mouth throughout the day.

Note: When you consume acidic or sugary foods and drinks, it’s important to wait at least 30 minutes before brushing your teeth. Brushing immediately after consumption can lead to enamel erosion, as the acids and sugars temporarily soften the enamel. This waiting period allows the enamel to re-harden, helping protect your teeth while ensuring your oral care routine remains effective. Alternatively, you can chew xylitol gum or suck on xylitol mints after meals. This is a good option to protect your teeth during the day, as xylitol doesn’t contribute to enamel erosion and helps maintain oral health.

Nighttime Routine: Set Your Mouth Up for Success

End your day with a clean slate, and let your oral care products work overnight.

1. Tongue Scraping
   By nighttime, the coating on your tongue may be less noticeable, but it’s still a good idea to check for any buildup. As you get into the routine of tongue scraping in the morning, you can focus on this step just once a day. However, if you notice any excess gunk in the evening, give your tongue a quick scrape to maintain fresh breath and keep bacteria at bay.
2. Floss Like a Boss
   Flossing removes food particles and plaque from between your teeth, where your toothbrush can’t reach. Make this a non-negotiable step! Start by using a water flosser to flush out food debris and loosen any plaque between your teeth and along the gumline. It’s a gentle yet effective way to clean hard-to-reach areas. After that, follow up with remineralizing floss tape to remove any leftover debris while delivering minerals to your enamel.
   Using both methods can provide a deeper clean, making it ideal for those with specific dental concerns like gum sensitivity, braces, or significant plaque buildup. However, if your teeth and gums are generally healthy, you may choose one method based on your preference and needs—a water flosser for easy flushing or remineralizing floss for a tactile clean and added enamel benefits. This ensures a routine that works best for you while promoting healthier gums and stronger teeth.
3. Brush With Remineralizing Toothpaste
   Just like in the morning, use a remineralizing toothpaste and spit but don’t rinse. Brushing at night ensures the minerals stay on your teeth while you sleep, helping repair enamel and protect your teeth from the effects of overnight plaque buildup.

Key Tip: Make this the last thing you do before bed. Avoid eating or drinking anything afterward to let your oral microbiome rest and reset.

Pro Tip: Consider incorporating mouth taping at night. This simple practice helps promote nasal breathing, which can reduce dry mouth, improve saliva production, and support overall oral health. By breathing through your nose, you encourage a healthy balance of bacteria in the mouth, prevent dehydration of the tissues, and allow your mouth to maintain optimal moisture levels throughout the night.

Why This Routine Matters

This balanced approach helps keep your oral microbiome healthy, which is key to healing your gut and overall wellness. By avoiding harsh antiseptics and supporting your body’s natural defenses, you’re creating an environment where good bacteria thrive—and your whole body will thank you.

With these simple yet effective steps, you’re not just caring for your teeth and gums—you’re laying the foundation for better digestion, reduced inflammation, and stronger immunity. A healthy mouth is truly the first step toward a healthier you!

Extra Tips for a Thriving Oral Microbiome

1. Eat Well
   Your diet has a huge impact on your oral health. Include foods rich in prebiotics and probiotics (like yogurt, kefir, sauerkraut, or kimchi) to support the good bacteria in your mouth. Crunchy fruits and veggies like apples, celery, and carrots are natural toothbrushes and help scrub away plaque and stimulate saliva, which helps keep your mouth clean.
2. Limit Sugary Snacks
   Sugar feeds harmful bacteria in your mouth, which can throw off your microbiome’s balance. Stick to whole, unprocessed foods when possible, and rinse your mouth with water if you do indulge.
3. Stay Hydrated
   Saliva is your mouth’s best defense against bacteria. Drinking enough water throughout the day keeps saliva production up and helps maintain a healthy pH balance in your mouth.
4. Practice Nasal Breathing
   Breathing through your nose (instead of your mouth) keeps your mouth from drying out. A moist mouth is better for your oral microbiome and helps keep bad bacteria at bay.
5. Drink Green or Herbal Tea
   Green tea is packed with antioxidants and has gentle antibacterial properties, while chamomile or peppermint teas can soothe your mouth and gut. They’re a great way to hydrate and support your oral health at the same time.
6. Get Regular Dental Checkups
   Even with a great home oral care routine, it’s essential to visit your dentist regularly for cleanings and checkups. Your dentist can spot potential issues early, offer professional advice, and help ensure that your oral microbiome is thriving.

Digestive Entryway Reboot >>> THE STOMACH