Overview of The 3 Day Nutrition Protocol: Exactly What to Eat For Your Best Body & More Energy
This episode of The Mel Robbins Podcast features Dr. Amy Shaw (double-board‑certified MD with nutrition and immunology training). She presents a simple, evidence‑based framework called the 30-33 protocol: 30 grams of protein in your first meal, 30 grams of fiber through the day, and 3 probiotic foods daily. Dr. Shaw explains the biology behind each pillar, gives practical food examples and label‑reading hacks, and challenges listeners to try the plan for 7 days (noting measurable benefits can appear in as little as 3 days).
Key takeaways
- 30-33 protocol = 30 g protein at breakfast + 30 g fiber daily + 3 probiotic foods daily.
- Protein first thing fuels muscle, neurotransmitters (dopamine, serotonin), satiety and blood‑sugar control — critical for women, especially from mid‑30s onward.
- Fiber feeds your gut microbiome, lowers inflammation, supports hormones and longevity. Each +10 g fiber/day ≈ +10% longevity benefit (per discussed research).
- Probiotic foods (fermented) seed your gut with beneficial bacteria and can change gut ecology rapidly — measurable changes seen in ~3 days.
- Practical, achievable swaps and simple hacks make the plan implementable for busy people.
The 30-33 protocol explained
- 30 g protein in your first meal
- Protein breaks into amino acids that build muscle, gut lining, hair/skin/nails and neurotransmitters.
- Helps reduce cravings, stabilizes blood sugar; critical as women lose muscle faster starting mid‑30s (perimenopausal acceleration).
- General daily protein guidance: ~0.7–1.0 g per lb bodyweight (Dr. Shaw recommends ~0.8 g/lb as a practical target for muscle/health).
- 30 g fiber throughout the day
- Most Americans get ~12 g/day; target is 30 g to feed gut bacteria, create short‑chain fatty acids, lower inflammation and support hormones/brain.
- Fiber sources include berries, legumes, chia, whole grains, vegetables, nuts and certain breads (sprouted/Ezekiel/sourdough).
- 3 probiotic foods daily
- Foods that contain live bacteria (yogurt, kefir, kimchi, sauerkraut, probiotic cottage cheese, raw apple cider vinegar).
- Probiotics plus fiber (food for bacteria) are synergistic: probiotics seed, fiber feeds.
Science & research highlights (summarized)
- Protein promotes muscle protein synthesis and provides amino acids for neurotransmitters (dopamine, serotonin), affecting mood, motivation and focus.
- Women experience accelerated muscle loss in perimenopause/menopause, so higher protein and resistance activity are important to maintain strength and metabolic health.
- Gut microbiome composition and function can shift within 3 days of dietary change (fiber + probiotic interventions).
- Higher daily fiber intake correlates with significant reductions in inflammatory disease risk and improved longevity markers.
Practical food examples & portion rules
- Protein sources (approx. protein amounts listed)
- Cottage cheese: ~1 cup ≈ 30 g protein (easy breakfast option; choose probiotic varieties to hit two goals).
- Chicken breast: ~deck‑of‑cards portion ≈ 26 g protein.
- Eggs: ~6 g protein per egg — you’ll usually need multiple eggs/egg whites to reach 30 g.
- Lentils: ~1 cup ≈ 18 g protein (good plant option).
- Whey/BLG-containing powders and complete protein shots (e.g., 20–30 g in compact form) can help on busy mornings.
- Fiber sources
- Raspberries ≈ 8 g per serving; pears ≈ 6–7 g; black beans (½ cup) ≈ 8 g.
- Chia seeds: 1 tbsp ≈ 5 g fiber (easy to add to yogurt/smoothies).
- Hummus (from chickpeas) ≈ 6 g fiber per serving; pistachios high impact (~13 g per serving noted).
- Use sprouted/grainy breads (or freeze bread first to form resistant starch) rather than white bread.
- Cooked greens (vs. raw iceberg) provide more usable fiber per volume.
- Probiotic foods
- Yogurt (Greek yogurt), kefir, kimchi, sauerkraut, probiotic cottage cheese, raw apple cider vinegar.
- Start small (a spoonful of kefir/yogurt) if lactose intolerant to train gut bacteria.
- Label‑reading hack
- Add a zero to grams of protein and compare to calories: if protein(g)×10 > calories then it’s a high‑protein, efficient product.
- Watch added sugars, total calories and ultra‑processed ingredients.
Common mistakes & clarifications
- High‑fat or “healthy” foods often low in protein: peanut butter and many nuts are calorie‑dense and not sufficient protein sources (e.g., ~8 tbsp PB to reach 30 g protein; extremely calorie‑heavy).
- Collagen is not a complete protein (missing some amino acids like leucine) — it’s useful for skin/hair but not a total muscle‑building substitute unless paired with complete proteins.
- “High protein” marketing on packaged foods can be misleading — use the protein×10 vs calories rule.
- Ultra‑processed meats (e.g., most bacon) and processed protein products can introduce inflammation — focus on whole foods when possible.
Simple sample day (practical)
- Breakfast: Cottage cheese (1 cup ≈ 30 g protein) + raspberries + 1 tbsp chia (adds fiber) → hits protein + fiber; add a spoon of kefir or probiotic yogurt for fermentation.
- Lunch: Salad with chicken or black beans + mixed greens (kale/spinach) + apple cider vinegar dressing + side of sauerkraut or kimchi (probiotic).
- Snack: Handful of pistachios + a small probiotic yogurt (or a high‑protein shot).
- Dinner: Fish or chicken portion (deck‑of‑cards) + cooked greens + side of lentils/beans + small serving kimchi/sauerkraut if not already consumed.
Timeline — what to expect
- 3 days: measurable gut changes and early energy/sleep/mood shifts reported in the research shared.
- 1 week: noticeable improvement in energy, satiety, cravings and digestion for many people.
- Weeks–months: improved muscle maintenance, body composition, stabilized blood sugar and long‑term inflammatory benefits.
Implementation tips & quick hacks
- Aim for 30 g protein at breakfast first — that single habit changes daylong choices.
- Prepare quick breakfasts: cottage cheese parfaits, egg scrambles with extra egg whites, pre‑made lentil bowls, or a reliable low‑sugar high‑protein shot/smooth option (check sugar/calories).
- Add 1–2 tbsp chia to yogurt or smoothies for fast fiber.
- Eat berries (fresh or frozen) — they're fiber rich and easy to add.
- Freeze bread before to increase resistant starch (lower glycemic effect).
- Include a small probiotic serving (yogurt/kefir/kimchi) each meal or combine through the day to make 3 total.
- If lactose intolerant, introduce fermented dairy gradually (spoonfuls of kefir/yogurt) to build tolerance.
7‑day starter plan (Dr. Shaw’s recommendation)
- Follow the 30-33 rules for seven days (no complex counting; use the meal combos above).
- Use the book or simple templates (breakfast protein + fiber + probiotic additions, protein + fiber at lunch, protein + fiber + probiotic at dinner).
- Evaluate after 7 days and decide to continue based on how you feel.
Notable quotes
- “30 grams of protein in your first meal, 30 grams of fiber throughout the day, and three probiotic foods every day.” — Dr. Amy Shaw
- “If you don’t have muscle and your bones are brittle… that is a life‑ending fall for you.” — on why muscle matters for longevity
Action items / checklist
- Try 30-33 for 7 days.
- Prioritize 30 g protein at breakfast (cottage cheese, eggs + whites, chicken, whey/protein shot, lentils + other combos).
- Add fiber through berries, chia, beans, pears, raspberries and cooked greens to reach ~30 g/day.
- Include 3 probiotic servings daily (yogurt, kefir, kimchi/sauerkraut, probiotic cottage cheese).
- Use the protein×10 vs calories label hack; minimize added sugars and ultra‑processed foods.
- Freeze bread before eating to boost resistant starch when you do include bread.
This summary captures the practical backbone of Dr. Shaw’s 30-33 protocol and the actionable steps Mel and Dr. Shaw shared — designed to be easy to test (7 days) and scalable into a long‑term habit for improved energy, mood, digestion and strength.