The Gut Health Protocol 

 Gut health refers to the balance and function of bacteria and microbes in your digestive system. It impacts digestion, immunity, and overall well-being. A healthy gut has diverse microbes that aid digestion and fight pathogens. Eating fiber-rich foods, staying hydrated, and managing stress support gut health, promoting better digestion and immunity.

The gut is often called the “second brain” because it houses a complex network of neurons that communicate with the brain. This network, known as the enteric nervous system, helps regulate digestion independently of the brain. It influences mood, appetite, and even plays a role in certain diseases, highlighting its significance beyond digestion


How do we go about making sure our guts are equipped for life and the stresses that come with everyday living?

By equipping ourselves with knowledge and applying our knowledge is our best defense towards a healthier lifestyle.


Let’s Break down the gut health protocol:


High-Protein Recovery Milk

Protein Quality: High-quality proteins found in recovery milk can support gut health by providing essential amino acids necessary for tissue repair and maintenance of the intestinal lining.

Gut Microbiota: Protein can influence the composition and activity of the gut microbiota. Certain proteins like whey found in HPR may promote the growth of beneficial bacteria in the gut, which can contribute to overall gut health and immune function.

HPR Whey: Whey protein, a complete protein derived from milk, contains high levels of branched-chain amino acids (BCAAs), particularly leucine. These amino acids are known to support gut health by promoting the growth of beneficial bacteria and aiding in the repair of the intestinal lining.

Digestive Health: Protein helps in maintaining the integrity of the intestinal barrier, which prevents harmful substances from entering the bloodstream and causing inflammation. This barrier function is crucial for optimal gut health.

Recovery: After intense exercise or physical activity, the body requires nutrients for muscle recovery and repair. High protein recovery milk provides the necessary amino acids to aid in muscle recovery and reduce muscle soreness.

Balanced Nutrition: High protein recovery milk often contains other nutrients like vitamins and minerals that are important for overall health, including gut health. A balanced diet with adequate nutrients supports the health of the entire digestive system

Hydration: Adequate hydration is essential for proper digestion and overall gut health. Water helps facilitate the movement of food through the digestive tract, ensuring smooth digestion and preventing constipation. It also helps dissolve nutrients, making them more accessible for absorption in the intestines.

Furthermore, staying hydrated supports the production of digestive juices and enzymes, which aid in breaking down food and promoting nutrient absorption. Proper hydration also helps maintain the mucosal lining of the intestines, which serves as a protective barrier against harmful bacteria and toxins.Incorporating sufficient water intake into your daily routine is essential for supporting optimal gut function and overall well-being. Aim to drink at least 8-10 glasses of water per day, and adjust your intake based on factors like physical activity LEVEL (UP TO 3 LITRES A DAY) , climate, and individual hydration needs.Ensuring adequate hydration alongside a balanced diet and other gut-supporting strategies can contribute to improved digestive health and overall wellness.

Probiotics: Probiotics contain beneficial bacteria that help maintain the balance of gut flora, improving digestion and overall gut health.

Prebiotics: Prebiotics are fibers that serve as food for probiotics, promoting the growth and activity of beneficial bacteria in the gut. 

Glutamine Powder: Glutamine is an amino acid that plays a crucial role in maintaining the integrity of the intestinal lining. It helps repair and rebuild the mucosal lining of the gut, which can become damaged due to factors like stress, inflammation, and certain medical conditions. Glutamine has been shown to assist in IBS, crohns disease, hpv and throat cancer.

Digestive Enzymes: Digestive enzymes help break down food into smaller molecules for better absorption and digestion. They can ease digestive discomfort and support overall gut health, especially for individuals with enzyme deficiencies or digestive issues.

Fiber: Soluble and insoluble fiber support digestive regularity and feed beneficial bacteria in the gut. It helps bulk up stool and promotes bowel movements, preventing constipation and supporting overall gut function.

Omega-3 Fatty Acids: Omega-3 fatty acids have anti-inflammatory properties that can help reduce inflammation in the gut lining, promoting better gut health and potentially alleviating symptoms of conditions like inflammatory bowel disease (IBD) or irritable bowel syndrome (IBS).

Bone Broth: Bone broth is rich in nutrients like collagen, gelatin, and amino acids, which support gut health by nourishing and healing the intestinal lining.

Zinc: Zinc is an essential mineral involved in various processes related to gut health, including immune function, wound healing, and maintaining the integrity of the intestinal barrier.

Vitamin D: Vitamin D plays a role in modulating the immune response in the gut and may help reduce inflammation and support overall gut health.

Kefir: Kefir is a fermented dairy product made by adding kefir grains to milk. It contains a diverse array of probiotic bacteria and yeast strains, which help populate the gut with beneficial microorganisms. Regular consumption of kefir can help improve digestion, support immune function, and promote overall gut health by maintaining a healthy balance of gut flora.

Kefir also contains various vitamins, minerals, and bioactive compounds that contribute to its health-promoting properties. These include calcium, vitamin K2, and short-chain fatty acids, which can further support gut health and contribute to overall well-being.

Adding kefir to your diet can help enhance the diversity and abundance of beneficial bacteria in the gut, which is essential for optimal digestive function and overall health. As with any dietary change or supplementation, it’s advisable to consult with a healthcare professional, especially if you have lactose intolerance or dairy allergies.

Incorporating these supplements and nutritional suggestions into your diet can help support and promote gut health by addressing various aspects of digestive function, inflammation, and gut barrier integrity.  If you are on any meds just be sure to cross check the above with your doctor.


At the end if the day if you can start making small changes and building up to the full gut health protocol you will undoubtedly feel and see the differences it makes.

Are you ready to stock up on your High-Protein Recovery Milk?

Embrace the power of high-protein recovery milk and elevate your performance.


Signing off as your resident sports nutritionist,

Candice De Mendonca

The Fitness Hybrid (@the_fitness_hybrid)



HPR is loaded with everything that’s good for you to push through your own limits again and again. Often the difference between good performance and average performance has to do with how you fuel your body and help your body recover. HPR helps you to Push Past Possible.