This document provides information on restoring gut health and losing weight through improving diet and lifestyle. It discusses common digestive issues and the role of the gastrointestinal tract. Key recommendations include eating clean, organic, non-GMO foods; supplementing with probiotics, prebiotics, and enzymes; and including fermented and cultured foods in the diet. Detoxification and 1:1 health coaching are also presented as ways to support gut health and overall wellness.

1. SIMPLE STEPS TO RESTORE GUT HEALTH AND LOSE WEIGHT
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2. Do these symptoms ring a bell?
FREQUENT HEADACHES
FATIGUE
CONSTIPATION
DIARRHEA
BLOATING/ GAS
URINARY TRACT INFECTIONS
YEAST INFECTIONS (CANDIDA)
FREQUENT COLDS
BRAIN FOG
ANXIETY/ DEPRESSION SYMPTOMS

3. The digestive system
The digestive system plays a critical
role in absorbing nutrients,
maintaining energy, and maintaining
metabolism.
Digestion works by moving the food
that we consume through the
gastrointestinal tract (GI tract).
Digestion begins when we salivate and
continues as we chew. As we digest
our food breaks down into smaller
molecules.

4. THE GASTROINTESTINAL TRACT
The GI Tract is made up of seven key organs. These include the gall bladder, large intestine,
liver, esophagus, pancreas, small intestine and stomach. Each of these organs have unique
functions and characteristics.
The home of unfriendly and friendly bacteria “microorganisms”. Good and bad gut
bacteria.
The microorganisms in your gut typically weigh 4-5lbs and need to fill approx. 300 square
meters of intestinal lining.

5. How to Improve Your
Gut Health

6. HEALTHY GUT FOUNDATION
Eat Clean : Organic + Natural
Eat Toxic Free: Foods free of herbicides, pesticides, hormones,
antibiotics.
85% Friendly Bacteria + 15% Unfriendly Bacteria = Balanced Gut
Supplement: Enzymes + Probiotics

7. PREBIOTICS
Prebiotic foods
(fermentable fiber) are
what feeds your gut
flora “the friendly
bacteria”.

8. PREBIOTIC FOODS
According to the authors of "Gut Insight: Probiotics and Prebiotics
for Digestive Health and Well-Being" Jo Ann Tatum Hattner and
Susan Anderes, include bananas, apples, blackberries, blueberries,
boysenberries, strawberries, raspberries, cranberries and raisins.
Vegetables rich in prebiotic content include artichokes, asparagus,
jicama, red and white onions, leeks, garlic, spinach, dandelion greens
and tomatoes.

9. PROBIOTICS
PROBIOTIC FACTS
Probiotics are live microorganisms, which
when administered in adequate amounts
confer a health benefit on the host.
There are over 400 strands of bacteria.
Most common strands are : L. acidophilus
(a must have in any strand), L. casei, L.
plantarum, B. bifidum, B. longum, Bacillus
coagulans, B. infantis, L. rhamnosus, L.
salviarius, Lactococcus lactis, E. faecium, S.
thermophiles.
PROBIOTIC BENEFITS
AID IN DIGESTION
ASSIST IN THE ABSORPTION OF NUTRIENTS
FIGHT YEAST (CANDIDA) AND FUNGAL INFECTIONS
PREVENT AND CONTROL DIARRHEA
HELP PREVENT SKIN CONDITIONS LIKE ECZEMA, ACNE
IMPROVE AND PROTECT THE IMMUNE SYSTEM
PROTECT AGAINST DISEASE CAUSING PATHOGENS
HELP DECREASE THE CARCINOGENIC COMPONENTS IN
THE INTESTINAL TRACT

10. Cultured foods
Organic Cultured Yogurt
Kefir
Kimchee (pickled cabbage, radish, garlic,
ginger)
Acidophilus Milk (always buy organic)
Miso Dressings
Sauerkraut (my favorite!)
Tempeh
Pickles
Olives
Fermented foods

11. ENZYMES
When you chew your food well, at least 15-20 times for each bite (including
smoothies!) you naturally produce enzymes that aid in digestion and the
absorption of vital nutrients. If you have a present condition like Adrenal fatigue
etc. then you will want to chew even longer to promote better digestion.
Enzymes are an essential factor in converting the food we eat into a form our
bodies can use for nourishment and energy. Without optimal functioning of
these enzymes, good digestive health may be impaired.
Taking a digestive enzyme supplement is a great “digestive health insurance
plan”.

12. My Healthy Solutions

13. DETOX
Detoxification means cleaning the
blood. This is done by removing
impurities from the blood in the liver,
where toxins are processed for
elimination.
The body also eliminates toxins
through the kidneys, intestines, lungs,
lymph and skin. However, when this
system is compromised, impurities
aren't properly filtered and every cell
in the body is adversely affected.

14. CLEAN EATING
Clean Eating is simply eating foods
that are non GMO, Organic, FREE of all
herbicides and pesticides.
Food FREE of hormones and steroids
and antibiotics.

15. VALUE OF 1:1 HOLISTIC COACHING
1:1 Coaching Support
Guided education
Knowledge based protocols
Individual Health Assessment
Tailored programs for your
unique body

16. WORK WITH ME: HEALTH COACHING
Introducing the 8-Week Restore Your Gut
Health program—the only program designed
to help you rehabilitate your gut and reclaim
the life you deserve.
This 8-week adventure teaches you how to eat
foods that are healthy and delicious but that
also SERVE your body… and you’ll never have
to count a single calorie.
Melanie Rosa Health Program
info@melanirosa.com