Debbie continues her gut healing journey series, sharing practical protocols that helped her achieve remission from autoimmune/IBS symptoms after 6 months of severe health challenges. This episode focuses on simple breakfast changes that can make a massive difference in gut health, hormone balance, and overall wellbeing.

Supplements mentioned Linked in the show notes

The Foundation: Start with Breakfast

• Why the clinic approach begins with just changing one meal
• The psychology of small wins leading to bigger changes
• Making sustainable changes vs. overwhelming clients

Start with Breakfast Approach

• Begin with just one meal change for sustainable results
• Small wins psychology creates momentum for bigger changes

Superhero Breakfast: Eggs, Sauerkraut & Beans

• Organic eggs: Anti-inflammatory fats, choline for liver detox, B vitamins
• Sauerkraut: Live probiotics, digestive enzymes, microbial diversity
• Beans: Prebiotic fiber, slow-release carbs, feeds good gut bacteria
• Benefits: Hormone balance, blood sugar stability, gut flora support

Morning Gut Healing Shot

• 1 tsp Skin Integrate Biome Powder + 2 tsp milled flaxseed + warm water
• Addresses chronic constipation and provides fiber + probiotic

Gut Healing Smoothies

• Base: Vegan protein, frozen berries, L-glutamine, greens powder, flaxseed
• L-glutamine heals intestinal lining and seals leaky gut
• Keep low sugar, use as snack rather than breakfast replacement

Creatine Supplementation

• 5g daily for fatigue, brain health, PMS support, and muscle retention

Additional Healing Foods

• Homemade applesauce: High pectin for digestive support during flares
• Lemon & ginger water: Stimulates digestion, alkalizing, anti-inflammatory

Connect with Debbie on instagram https://www.instagram.com/debbie_mulhall/

Follow URBA Clinic for lots of daily Inspo https://www.instagram.com/urba_clinic?igsh=MTV3Nzd0ZWd5d2p3bA%3D%3D&utm_source=qr

Get Skin Integrate Biome Prebiotic Powder Here https://urbabeauty.ie/products/new-advanced-nutrition-programme-skin-intergrate-28-biome-powder

Get ANP Youth biome Probiotics here https://urbabeauty.ie/products/skin-youth-biome

Get ANP Biome Clear Probiotics here https://urbabeauty.ie/products/skin-clear-biome

Get Prizmag Plus Magnesium for hormone balance, nervous system and better sleep https://urbabeauty.ie/products/prizmag-pure-magnesium-bisglycinate-vitamins-k2-and-d3

gut health, microbiome, IBS, nutrition, probiotics, wellness, hormones, mental health, immune function, skin health, perimenopause, fitness, stress, sleep, burnout,biohacking