21 Days to Empower Your Gut in 2024 & Beyond
Learn Evidence-Based Tactics to Support Optimal Gut Health
Everything you will learn is supported by research and based on the most current information. No need to visit Dr. Google because I’m delivering the truth, and nothing but the truth to guide you!
Understand the Connection Between Gut Health and Happiness
If there’s one thing we know it’s that a happy and healthy gut directly supports a happy and healthy mind. You’ll learn how to get your gut in check and experience all the joyful side effects.
Have FUN Getting Healthy
No one ever sticks with something they don’t enjoy. That’s why having fun is built into every day and lesson of the challenge. Get healthy, rack up points (yes, there’ll be points!), and celebrate the wins Dr. B style!
Build a Foundation to Support Healthy Habits
Strong houses are built on solid foundations. Think of your habits as the keys to changing your life. I’m sharing the most effective actions that’ll build healthy habits that stick. You’ll feel a difference in your body within the first week.
Eat Delicious Foods that Delight Your Mind & Body
Be prepared to have your taste buds blown away with 15 recipes you won't find anywhere else. You’ll be craving these gut healthy super stars every day. I'll even simplify your grocery store runs with weekly shopping lists.
Bottom line, folks, there’s nothing better than feeling good. And when you treat your mind, body, and microbiome well, you’ll have more energy, boost your brain power, and be excited to take on the day.
Your New Year's Revolution, NOT Resolution
Here’s the deal: I know it’s not a novel concept to start a challenge on the first day of the year.
In fact, I bet you’re comparing my challenge to 7 different other programs and diets right this minute. I get it! You likely wouldn’t be surprised by how many of my patients tell me they’re holding out for January 1st to launch full force into their health goals.
There's a reason challenges are so popular around this time — there's a unique form of motivation that comes at the start of a new year, when you feel like you have a fresh slate.
Whether it’s keto, paleo, Whole30, WW (formerly known as Weight Watchers), or targeting calories, carbs, macros, or the Peanut Butter Diet (yes, that’s a thing) – people approach the beginning of the new year as THE time to upend their health habits for the better. But holy rules to follow, Batman!
When you choose your diet based on what you’re told to remove and restrict, your relationship with food suffers and your understanding of what’s healthy becomes severely skewed.
The diets listed above are not only restrictive, they all fail to focus on what’s truly important: YOUR GUT. Yes, a couple of them might claim gut healing as a side-benefit, but they simply don’t have the science to back it up.
That’s where I come in, and that’s what Microbiome 21 is about at its core. Because your gut microbiome is the core of your health. These 21 days are not just about shedding some pounds and collecting a badge of endurance. This challenge is about gaining energy, long term vitality, learning habits you can actually stick with, and understanding that the health of every system in your body starts in the gut.
If you know anything about me, it’s that I come with receipts - AKA science-backed research. There is nothing anecdotal in Microbiome 21. Each day of this challenge, every habit I will teach you, and all of the knowledge you will gain is all based on nutritional science.
It’s time to show New Year’s resolutions the door, and usher in the New Year’s revolution.
Microbiome 21 isn’t about what you have to take away. It’s a science-backed, evidence-based approach to optimal health — and frankly, if I do say so myself, it’s a heck of a lot of fun. Most importantly, this isn’t a 21-days-and-you're-done kinda deal. Unlike some of the most popular diets and New Year’s resolutions, Microbiome 21 will demonstrate exactly how to establish habits and set a foundation for lasting health.
(Plus, you’ll track your experience from the beginning and when you start seeing positive changes — I’m talking within the first week — that’s when the real fun begins.)
Once you go through Microbiome 21, it’ll be there for you to return to if you ever need it. But if I’ve done my job right, you’ll never again need to start from scratch to get yourself back on track.
Maybe it’s been a long time coming, maybe you’ve been inspired by recent world events, or maybe you’re just ready to let science lead the way — any way you swing it, the time for your personal health revolution is NOW.
"But, Dr. B..."
Challenge at a Glance
Day 1: “Dr. B, how do I know if I have a healthy gut?”
Day 2: Circadian Rhythm and Gut Health (Part 1)
Day 3: Circadian Rhythm and Gut Health (Part 2)
Day 4: Quench Your Thirst and Heal Your Gut
Day 5: Plant Diversity and Understanding Plant Points
Day 6: Identifying and Understand Food Intolerance
Day 7: Mindfulness and Movement to Support Optimal Gut Health
Day 8: Setting Intentions and Preparing to Win Your Week
Day 9: Rock Your F-GOALS
Day 10: DIY Fermentation
Day 11: Choose Your Own Fermentation Adventure
Day 12: L is for Legumes
Day 13: You Make Me Wanna SPROUT!
Day 14: Fall in Love With Leafy Greens
Day 15: Recipes for a Fiber Filled Week
Day 16: Let’s Get Fiber Fueled!
Day 17: Epic Dumps and How to Have Them
Day 18: Fantastic Bowel Movements Beyond Your Diet
Day 19: Supplements for Gut Health
Day 20: What’s Happening in Your Gut Right Now?
Day 21: Maintaining Your Momentum: LIVE Q&A with Dr. B
Give Me 21 Days & I'll Show You How To...
Optimize Your Gut Health
This is the key to boosting our metabolism, balancing our hormones, and taming the inflammation that causes a host of diseases. Most importantly, it’s the key to feeling GOOD.
Establish Lasting Healthy Habits
It is healthy habits that allow us to just live our routine lives and yet be promoting health and fitness. When positive habits form, effortless fitness ensues.
Learn Exactly How to Become the Healthiest Version of You
When complex science becomes easy-to-digest, knowing how to achieve optimal health becomes accessible and understandable.
Revolutionize The Way You Think About Nutrition
What you eat and how you think about food is about to get the engaging, evidence-based treatment. You’ll never consider a fad diet again once you know how to think about nutrition!
Reset, Restore, and Revitalize!
You’ll come through this challenge feeling like a more energetic, confident, well-informed, and happy YOU! Remember, it’s not about resolutions, it’s about your revolution.
Change is Possible in 21 Days
"My husband and I started 2022 the best possible way by signing up for Dr. B’s 21-Day Microbiome 21 Challenge. We’ve been vegan for five years and WFPB for the past 2 ½, but after spending so much time in lockdown, we really felt we had let things slip. The booze was back, hash browns were a regular for breakfast and we were eating a lot more processed foods and oils than we had in a good while.
In short, we felt like crap.
Three weeks later, things couldn’t be more different.
No alcohol, no fizzy drinks, no processed foods. Our energy levels have gone through the roof, so has our motivation and mindset is so much more relaxed and positive.
I feel like a whole new person! I learned SO much - such as immune conditions like fibromyalgia and coeliac disease start in your GUT - and it has given me so much hope and control in recovering both from fibro AND myocarditis. We average between 35-45 plants a day and will never go back to any other way of eating.
Everything we have learned and implemented has set us up for life.
I have learned more about nutrition and what causes and heals disease in three weeks than I did in my entire Cornell Plant Based Nutrition course!"
The challenge was worthwhile and helpful even though I’ve been plant-based for 20+ years.
I just finished watching the Day 4 video and it definitely hit home! It has never once occurred to me that such things can have that effect on our guts!
I’m back on track and I love it. I do feel so much better and having accountability helps to stay on track!
Down 9lbs and 2.5 inches off my belly. Still a long way to go, but off to a great start. Every meal, I stop and ask myself if there is another plant I can add and I can usually find one or two. Sprouts are now growing and I am working on adding in fermented foods at least every other day.
Thank you, Dr. B, for all the wisdom you imparted to us. The 21 days flew by fast! I am now a little more knowledgeable about the different types of poop! I lost 6lbs and feel great!! No bloating and no gas!! Yeah!!
When I started Dr. B’s 21-day challenge, I was having attacks of GERD and IBS two or three times a week and felt lethargic all the time. I have now been 6 weeks without any gut issues at all! I’m now eating a completely WFPB, no oil diet. I am eating as much high FODMAP foods as I want and feel great! No symptoms whatsoever.
It’s been completely life changing!
Hey! I'm Dr. Will Bulsiewicz, MD MSCI
(Pronounced Bull-Suh-Wits)-But You Can Just Call Me Dr. B.
You may know me as @TheGutHealthMD. I'm the New York Times bestselling author of the Fiber Fueled and The Fiber Fueled Cookbook, an award-winning gastroenterologist, and an internationally recognized gut health expert.
I've dedicated my life to learning how to heal the gut from the inside out.
I completed a bachelor's degree from Vanderbilt University, an MD from Georgetown University, and a master's in clinical investigation from Northwestern University.
I was also the chief medical resident at Northwestern and the chief gastroenterology fellow at UNC, and I received the highest award given by both my residency and fellowship.
I created this challenge so that you can begin 2023 with guidance, support, and a plan for optimal health and overall well-being.
You have Q’s. I have A’s.
Still have questions? Email Support@theplantfedgut.com