Gut Reset Protocol: A Personal Healing Study

Minimal, clinical, and personal: documenting my internal reset using nutrition, fasting, and mental health care as my primary tools.

[maai-gut-this]

🌱 Day 1 — My Healthy Gut Journey

Date: November 19, 2025

Breakfast (9:30 AM):

Cucumber, lemon, and honey shake with soaked chia seeds. 🌿

Refreshing, light, and a gentle start for my gut. Chia adds fiber and omega-3s to support digestion and keep me full until lunch.

Lunch (12:00 NN):

Garlic fried rice and Chicken Adobo

I substituted soy sauce with coco aminos and it tastes amazing! Loving how simple swaps with natural ingredients can still bring big flavor.

Snack (3:30 PM):

Watermelon, pineapple, and black grapes shake and peanut butter toast.

I froze the watermelon and pineapple so I didn’t need ice. It’s so refreshing! Perfect for tropical afternoons and gentle on my digestion.

Dinner (7:00 PM):

Chicken and rice from Jollibee 🍗😂

My roommate brought this from a party — a little indulgence, but it’s all part of life and learning balance.

Evening (8:30 PM):

Took my antidepressant medication 💊

Following my prescribed routine carefully, because mental health is as important as gut health.

Reflections:

Day 1 felt exciting and manageable. I’m learning how to listen to my body, enjoy natural flavors, and stay mindful of my anti-bloating 14-hour fasting window. Small steps, one meal at a time, toward a healthier gut and a calmer mind.

[maai-gut-this]

🌱 My Healthy Gut Journey — Day 0

Welcome to my little corner of healing.

Today marks the quiet beginning of my journey toward a healthier gut, a clearer mind, and a more grounded version of myself. After months of bloating, acid reflux, sugar cravings, and slipping into unhealthy eating habits, I’ve finally decided to heal from the inside out. I want to rebuild my body slowly, naturally, and intentionally using the food that grows around me. Living in a tropical country means I’m blessed with fresh fruits and vegetables: simple, nourishing ingredients that I’m now learning to appreciate.

This journey isn’t just about my stomach. It’s about my mind.

A healthy mind is a healthy body, and my first step is fixing my gut.

I’ve also committed to a 14-hour anti-bloating intermittent fasting window, eating only from 9:30 AM to 7:30 PM. This gives my gut enough time to reset, digest, and recover—something I’ve ignored for far too long. Small changes like this feel like acts of self-respect.

As I write this, I’m drinking my 4 PM snack: a blended mix of frozen watermelon, black grapes, and pineapple. Sweet, refreshing, and honestly so comforting.

Watermelon hydrates and soothes digestion.

Black grapes are rich in antioxidants that calm inflammation.

Pineapple contains bromelain, an enzyme that eases bloating and supports smooth digestion.

It feels good knowing that healing can taste this good.

I also want to share something personal: last September 2025, I was diagnosed with Depression with Anxious Distress. I’m getting better day by day, thanks to proper medication, discipline, and self-awareness. Part of my healing is following specific food restrictions: no caffeine, tea, chocolates, sweets, alcohol, and smoking (though I never smoked anyway). Every choice I make feels like a small step back to myself.

This blog will be my journal, my companion, my quiet space to document my growth. I’m excited (and nervous!) to see if I can follow my routine, stick to my meal plan, and stay committed to feeling good. More than anything, I want this to be a journey of kindness—to my body, to my gut, to my mind, and to myself.

I may not be strict with exercise, but I want to be consistent.

I want to enjoy the process.

I want to feel alive, not just survive.

Here’s to healing.

Here’s to becoming the healthiest version of me—inside and out. 💚