Gut System

Leaky Gut
Morning & Evening Protocol

Root cause chain: Gut lining degraded → LPS enters bloodstream → immune activated → systemic inflammation → all downstream conditions

Every step is built around the biological chain driving this specific condition — not generic wellness advice.

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Morning Protocol
Wake → first 90 minutes
1
L-Glutamine on empty stomach. 5g in cold water before anything else. Glutamine is the primary fuel for enterocytes — the gut lining cells. Begins tight junction repair from the first dose.
2
500ml water with lemon. Hydrates gut tissue, stimulates bile production, mildly acidifies the stomach before food. Cold water contracts the gut wall — avoid until repaired.
3
10 minutes slow nasal breathing. Activates the vagus nerve. Low vagal tone slows gut motility and keeps the gut in inflammatory state. Fastest way to shift to parasympathetic before eating.
4
Gut-healing first meal. Bone broth, cooked vegetables, omega-3 rich protein, olive oil. No sugar, no processed grains, no seed oils. Chew each mouthful 20 times minimum.
5
Zinc carnosine and digestive enzymes with food. Zinc carnosine heals the gut lining directly. Digestive enzymes reduce inflammatory load from incompletely digested proteins crossing the gut wall.
6
20-minute walk after eating. Improves gut motility, reduces post-meal blood sugar spike, activates the migrating motor complex — the gut's self-cleaning mechanism.
Avoid in the morning
Coffee before glutamine. NSAIDs. Raw vegetables during active repair. Fasting beyond 16 hours — increases cortisol which degrades gut lining.
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Evening Protocol
3 hours before sleep → sleep onset
1
Last meal 3 hours before sleep. The gut performs deepest repair during sleep — but only when not still digesting. Non-negotiable during active gut healing.
2
Bone broth or collagen drink 1 hour before sleep. Glycine and proline are the direct building blocks of the gut lining. Glycine also improves sleep quality by calming the nervous system.
3
Prebiotic foods at dinner. Cooked and cooled potato, green banana, leek, asparagus, garlic. Feed the bacteria that produce butyrate — the primary energy source for gut lining cells.
4
Magnesium glycinate 200-400mg. Relaxes the gut wall, improves gut motility overnight, reduces cortisol. Glycinate form best tolerated by a compromised gut.
5
Screens off 60 minutes before sleep. Blue light suppresses melatonin. Melatonin is produced in the gut and regulates intestinal permeability directly. Protecting sleep protects the gut lining.
6
Probiotic before sleep — away from food. L. rhamnosus GG, L. plantarum, or B. longum. Away from food and stomach acid for best colonisation. Gut flora rebuilding is primarily a night process.
Avoid in the evening
Alcohol — directly increases gut permeability. Eating within 2 hours of sleep. Antihistamines unless essential. Stress-inducing content — cortisol spikes degrade the gut lining.

A protocol is a starting point.
The root cause is the destination.

These steps address the biological environment. A root cause conversation identifies which specific upstream drivers are active in your case — and builds the protocol around your biology specifically.

Book Your Free Root Cause Call
Not a sales call. A root cause conversation. You will leave with clarity regardless.
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Medical Disclaimer: These protocols are based on patterns observed across clinical cases and are provided for general educational purposes only. They are not medical advice, not a substitute for professional diagnosis or treatment, and should not replace guidance from a qualified healthcare practitioner. Every individual is biochemically unique — what works for one person may not be appropriate for another. If you have a diagnosed condition or are on medication, consult your practitioner before making changes.