GUT RESET REGIME FOR ANTI-AGING

A gut reset regime focused on anti-aging aims to restore gut microbiome balance, reduce inflammation, and enhance nutrient absorption—all of which support better skin, energy, hormone balance, and immunity. Here's a 7-day gut reset plan with anti-aging benefits:

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✅ Core Principles

• Eliminate: sugar, processed foods, gluten, dairy (for some), alcohol, and caffeine.

• Repopulate: with probiotics, fermented foods, and prebiotics.

• Repair: gut lining with collagen, bone broth, glutamine, zinc.

• Hydrate & Detoxify: herbal teas, lemon water, fiber-rich meals.

• Nourish: with anti-inflammatory, antioxidant-rich foods.

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🌿 7-Day Gut Reset Plan for Anti-Aging

Daily Rituals (All 7 Days)

• 🌅 Morning:

  • Warm water with lemon + pinch of turmeric + few soaked fennel seeds.

  • 1 tbsp apple cider vinegar in water (before breakfast).

  • Optional: aloe vera juice (15–30 ml) for gut lining.

• 🧘🏽‍♀️ Movement: 30 min light yoga or walking.

• 💧 Hydration: 2.5–3 liters water/day.

• 🌙 Night: Chamomile tea or fennel tea, 1 tsp flaxseed or chia in water.

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🥗 Sample Daily Meal Plan

Day 1–3: Detox + Soothe Gut

• Breakfast: Smoothie with spinach, cucumber, celery, mint, chia, avocado, ginger + unsweetened almond milk.

• Mid-Morning: Coconut water or herbal infusion.

• Lunch: Steamed/boiled veggies with turmeric, olive oil, rock salt + quinoa/millet.

• Snack: Papaya or kiwi + soaked almonds/walnuts.

• Dinner: Mung dal khichdi with ghee + steamed bottle gourd or ridge gourd.

• Before bed: Bone broth (veg or chicken), or plain kefir/yogurt (if tolerated).

Day 4–5: Rebuild with Probiotics & Fiber

• Add fermented foods: homemade sauerkraut, kimchi, pickled amla, or curd with banana.

• Smoothies: Add psyllium husk, flaxseed, berries, and a probiotic capsule (if supplementing).

• Soups: Include lentils, pumpkin, beetroot, or spinach with fresh herbs and ginger.

• Grains: Small portions of red rice, amaranth, or hand-pounded rice.

Day 6–7: Anti-inflammatory Superfoods

• Green juice: celery + coriander + amla + cucumber + mint.

• Lunch bowl: roasted sweet potatoes, chickpeas, sprouts, olives, lemon tahini dressing.

• Herbs: add fresh curry leaves, moringa, and turmeric to meals.

• Dinner: Zucchini noodles or millet roti with sabzi and curd.

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🌱 Supplements to Consider (with guidance)

• Probiotic (multi-strain, 5-10 billion CFU)

• L-glutamine (for gut lining repair)

• Collagen peptides (marine or grass-fed, for skin + gut lining)

• Zinc + Vitamin C

• Ashwagandha or Triphala at night (adaptogens & gut health)

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⚠️ Avoid

• All artificial sweeteners

• Deep-fried or refined flours

• Overeating raw foods (initial 3 days)

🌿 7-Day Gut Reset for Menopausal, Arthritic, IBA-Prone Woman with Pigmentation

🧠🌸 Goals:

1. Calm inflammation (systemic + gut)
2. Rebuild gut lining & microbiome
3. Balance estrogen & cortisol
4. Nourish skin & reduce pigmentation
5. Soothe joints and nerve tension

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🌅 Daily Morning Ritual (All Days)

• Warm water with:
• ½ lemon
• Pinch of turmeric + black pepper
• 1 tsp soaked fennel seeds (excellent for hormones & bloating)
• Optional: 15 ml aloe vera juice (gut & skin healer)
• Gentle yoga or slow walk (15–30 min)
• Pranayama: Sheetali or anulom vilom – cools inflammation

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🧘🏽‍♀️ Daily Supplement Suggestions (after meal):

Supplement	Benefit
Probiotic (10 billion CFU)	Gut & skin microbiome, mood
Evening Primrose Oil	Hormonal support, pigmentation
Collagen with C, Zinc, Biotin	Skin, joints, gut lining
Ashwagandha (bedtime)	Cortisol regulation, joint & mood
Triphala churna (1/2 tsp at night)	Bowel regularity + detox

 

🥗 7-Day Meal Template

🌿 Day 1–3: Elimination + Inflammation Cooling

• Breakfast Smoothie:
• Soaked chia + cucumber + spinach + mint + green apple
• ½ avocado + coconut water
• Add 1 tsp flaxseed (for estrogen balance)
• Lunch:
• Lauki or turai stew + soft cooked red rice/quinoa
• Spoon of ghee (joint lubrication)
• Snack:
• 6 soaked almonds + 2 walnut halves + 1 fig
• Dinner:
• Mung dal khichdi + steamed methi or palak
• Bedtime: Turmeric milk with 1 pinch nutmeg (almond milk if dairy-free)

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🌾 Day 4–5: Microbiome Rebuild

• Breakfast: Banana + soaked chia + coconut flakes + kefir/yogurt
• Mid-morning: Herbal tea (coriander-fennel-jeera blend)
• Lunch Bowl:
• Bajra roti or hand-pounded rice
• Turmeric pumpkin sabzi + palak sprouts
• Snack: Steamed beetroot + 1 tsp tahini
• Dinner: Lentil soup with ginger-garlic + fermented veggie (pickle)

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🌸 Day 6–7: Skin, Joint & Hormone Boost

• Green juice: coriander + cucumber + amla + aloe pulp
• Breakfast: Moringa leaf dosa + coconut chutney
• Lunch:
• Sweet potato + sprouted moong salad + methi roti
• 1 tsp flaxseed oil (skin + joints)
• Snack: Roasted makhana + turmeric tea
• Dinner: Quinoa + palak dal + roasted broccoli with sesame

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🌙 Sleep & Gut Reset Tips

• Night tea: Chamomile + cardamom
• Bedtime yoga: Supta baddha konasana
• Digital detox 1 hr before bed
• Keep feet warm: helps arthritis & gut calm

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🔥 Avoid for All 7 Days

• White sugar, maida, refined oil
• Dairy (if bloating/skin worsens)
• Tomatoes/brinjal (can trigger arthritis flare in some)
• Coffee & black tea (use tulsi or brahmi instead)

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💡 Natural Skin Brighteners (Gut-Skin Axis)

• Add amla or triphaladi churnam daily
• Drink coconut water for skin glow
• Face pack: Multani mitti + aloe vera + haldi (3x a week)