Your 14-Day Gut Reset Plan for More Energy and Less Bloat

The 14-Day Promise

Your digestive system processes over 30 tons of food and liquid in your lifetime, yet most people never give it the reset it desperately needs. After years of processed foods, stress, medications, and environmental toxins, your gut is crying out for relief and your energy, mood, and overall health are paying the price.

In just 14 days, you'll systematically reset your gut microbiome, reduce inflammation, and restore digestive balance using a proven phase-by-phase protocol focused on strategic nutrition and lifestyle changes.

Why 14 days work:

• Gut lining renewal cycle: Your intestinal lining refreshes within 7–14 days, giving your digestive tract a chance to repair itself.
• Microbiome shift timeline: Beneficial gut bacteria begin to flourish in response to diet, lifestyle changes, and supportive supplements within this window.
• Long enough for results: Two weeks strikes the perfect balance—long enough to see meaningful changes, but short enough to stay motivated.

To enhance and accelerate these natural processes, we're also incorporating the Clean Gut Kit—featuring Restore Balance, Cleanse & Reset, and Eliminate & Detox—as strategic support throughout your 14-day journey.

Pre-Reset: Setting Yourself Up for Success

Before diving into your 14-day gut reset, it’s essential to prepare your body and environment. Laying the groundwork ensures that your digestive system, mindset, and schedule are ready for the changes ahead.

What You’ll Do:

1. Kitchen Cleanout: Remove processed foods, sugary snacks, gluten, dairy, alcohol, and excess caffeine. This step eliminates common triggers for inflammation and digestive discomfort. Stock up on whole foods like vegetables, fruits, lean proteins, and anti-inflammatory ingredients.
2. Meal Planning: Draft a simple plan for the next 14 days. Include a variety of vegetables, lean proteins, and fiber-rich foods, making it easy to follow the reset.

Make sure to create a Food List for your grocery shopping for the next 14 days. This should include healthy Vegetables, Fruits, Lean Proteins, Whole Grains, Nuts and Seeds, and Healthy Fats.

3. Supplement Prep: Place the Clean Gut Kit in a visible location and check the suggested timing for each supplement. This helps you maintain consistency without forgetting a dose.

The supplement pack we are using here has the following dosage instructions. We will discuss how and when to take them later in the article.

Restore Balance: Take 2 capsules daily

Cleanse & Reset:

• Men: Take 2 capsules daily.
• Women: Take 1 capsule daily.

Eliminate & Detox:

• Men: Take 2 capsules daily.
• Women: Take 1–2 capsules daily.

Days 1–3: The Elimination Phase

What You’re Doing:

The first three days focus on giving your gut a break by eliminating inflammatory triggers. Processed foods, sugar, gluten, dairy, and high-FODMAP foods are removed from your meals.

Instead, you rely on anti-inflammatory whole foods, lean proteins like chicken, fish, or plant-based options, and non-starchy vegetables such as spinach, broccoli, and zucchini. Gentle broths like bone or vegetable broth help soothe the digestive lining and provide hydration.

During these first few days, your body is adjusting to the elimination of inflammatory foods. Restore Balance helps kickstart the restoration of healthy gut bacteria, easing the transition. Meanwhile, Cleanse & Reset and Eliminate & Detox work together to support natural detoxification and digestion, ensuring that as you cut out toxins, your body is efficiently clearing out the waste.

What to Expect:

Expect some detox symptoms, mild cravings, fatigue, or headaches are common as your body adjusts, but by the end of Day 3, you’ll likely notice reduced bloating, improved digestion, and a subtle increase in energy.

Days 4–7: The Cleansing Phase

What You’re Doing:

This phase is about supporting your body’s natural detoxification pathways and reducing gut inflammation. Hydration is essential, and gentle movement, like 10-minute post-meal walks, enhances circulation and lymphatic flow. Focus on liver-supportive and fiber-rich foods, including leafy greens, cruciferous vegetables, and herbs that naturally cleanse the system.

During this time, Cleanse & Reset plays a key role in helping your body clear out any remaining waste, promoting smooth bowel movements, and reducing bloating. Eliminate & Detox continues to support liver function, enhancing your body's ability to process toxins. As the detox process accelerates, these supplements help ensure that your digestive system doesn’t get overwhelmed, keeping you feeling lighter and more energized.

What to Expect:

You may notice smoother digestion, increased energy, less bloating, and even clearer skin. The combination of foods and supplements accelerates detoxification, leaving your body feeling lighter and more energized.

Days 8–11: The Rebuild Phase

What You’re Doing:

During the rebuild phase, the focus is on restoring microbial balance and strengthening the intestinal lining. Prebiotic foods like garlic, onions, and asparagus feed beneficial bacteria, while probiotic-rich foods and Restore Balance support the reintroduction of healthy gut flora.

As you focus on rebuilding, Restore Balance is essential for replenishing and sustaining a healthy gut flora. This supplement supports the repopulation of beneficial bacteria, contributing to a balanced microbiome. Cleanse & Reset still plays a role by continuing to support colon health and detoxification. Together, these supplements enhance the benefits of your diet, promoting smoother digestion and reducing any remaining inflammation in the gut.

What to Expect:

You’ll likely notice smoother digestion, reduced bloating, and more stable energy. Meals begin to feel lighter, gut discomfort diminishes, and your body is primed for long-term digestive health.

Days 12–14: The Integration Phase

What You’re Doing:

In the final phase, you gradually reintroduce previously eliminated foods to understand your tolerance. Introduce one category at a time—gluten-containing grains, dairy, sugar, or processed foods in small portions—and track reactions for 24–48 hours. Continue following gut-friendly meals while maintaining supplement support.

As you reintroduce foods, Restore Balance supports your gut by maintaining a healthy balance of probiotics, which can help your digestive system adjust to new foods. Cleanse & Reset ensures that any toxins or irritants introduced by reintroduced foods are properly eliminated. Eliminate & Detox continues to support liver function and detoxification, helping your body process any residual waste or reactions. By the end of Day 14, you should have a clearer understanding of what your gut can tolerate, while also feeling energized and balanced.

What to Expect:

By Day 14, you should have a clear understanding of which foods are supportive or problematic for your gut. Energy is steadier, bloating is minimal, and your gut is resilient, ready to maintain health with continued supplement support and mindful eating.

Creating Your Post-Reset Plan

Following the 14-day reset, maintain your gut health by continuing Restore Balance daily. Use Cleanse & Reset and Eliminate & Detox periodically to support ongoing detoxification and microbiome balance. Plan meals with gut-friendly ingredients in mind, continue using gut support supplements, and consider mini-resets each month to reinforce results. This way, you can sustain improved digestion and energy over the long term.

Daily Protocols and Timing

Morning Routine

• Upon waking, start with a glass of warm water or digestive tea to help gently wake up your digestive system.
• 30 minutes later, take 1 capsule of Restore Balance on an empty stomach. This probiotic supplement helps kickstart digestion, replenish healthy bacteria, and support overall gut health.
• For men: Take 2 capsules of Cleanse & Reset with water to support bowel regularity and aid the natural cleansing process.
• For women: Take 1 capsule of Cleanse & Reset with water to gently cleanse the colon and maintain smooth digestion throughout the day.

Midday Protocols

• Lunch: Include fermented foods like sauerkraut, kimchi, or yogurt (if dairy-tolerant) to keep promoting the growth of healthy gut bacteria.
• After eating, take a 10-minute walk to stimulate digestion and help the body process food.
• Drink plenty of water throughout the day to support hydration and toxin elimination.

Evening Routine

• Dinner: Have a light, balanced meal 3 hours before bedtime. Focus on lean proteins and vegetables, keeping your dinner light and easy to digest.
• Before bed, take 1 more capsule of Restore Balance to continue supporting digestion and immunity through the night, allowing your gut to repair and restore.
• For men: Take 2 capsules of Eliminate & Detox before bed to support liver detoxification and promote healthy elimination overnight.
• For women: Take 1–2 capsules of Eliminate & Detox before bed to help your body detox while you sleep and ensure efficient waste elimination.

By following this routine and supplement timing, you’ll ensure your body receives optimal support for digestion, detoxification, and microbiome repair, which is crucial during the reset phase.

Conclusion

The 14-day gut reset plan is designed to help you feel lighter, more energized, and in control of your digestive health. By combining a structured diet, gentle lifestyle adjustments, and the Clean Gut Kit supplements—Restore Balance, Cleanse & Reset, and Eliminate & Detox—you create a foundation for long-term gut wellness. Beyond the reset, maintaining these habits and continuing the supplements strategically ensures your microbiome remains balanced, digestion stays smooth, and energy levels stay elevated throughout your daily life.