The 3 Day Nutrition Protocol: Exactly What to Eat For Your Best Body & More Energy

This episode features Dr. Amy Shah, a double board-certified medical doctor, who introduces the 30-30-3 protocol, a simple nutrition framework designed to boost energy, mood, and overall health for women. The protocol emphasizes consuming 30 grams of protein in the first meal to fuel neurotransmitters and muscle development, 30 grams of fiber throughout the day to nourish gut bacteria and promote longevity, and incorporating three probiotic foods daily to enhance gut health and mental well-being. Dr. Shah highlights the importance of protein for women's muscle maintenance, especially after their mid-30s, and provides practical tips for incorporating high-protein, high-fiber, and probiotic-rich foods into daily meals. She also debunks common misconceptions about protein sources and offers label-reading hacks for identifying high-impact options.

Outlines

Part 1: Introduction, Context

Part 2: Protein Science, Benefits

Part 3: Protein Sources, Common Mistakes

Part 4: Label Reading, Advanced Protein

Part 5: Fiber, Gut Health

Part 6: Probiotics, Mental Well-being

Part 7: Implementation, Conclusion

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The Mel Robbins Podcast

Part 1: Introduction, Context

00:00Introducing the 30-30-3 Nutrition Protocol for Enhanced Health

Introducing the 30-30-3 Nutrition Protocol for Enhanced Health

02:21Dr. Amy Shah's 30-30-3 Framework: Protein, Fiber, and Probiotics

Dr. Amy Shah's 30-30-3 Framework: Protein, Fiber, and Probiotics

05:04The Importance of Women's Health Research and Being Heard

The Importance of Women's Health Research and Being Heard

07:10The 30-30-3 Protocol: A Blueprint for Women's Health and Energy

The 30-30-3 Protocol: A Blueprint for Women's Health and Energy

Part 2: Protein Science, Benefits

09:58Protein's Role: Building Blocks for Muscle, Gut Health, and Neurotransmitters

Protein's Role: Building Blocks for Muscle, Gut Health, and Neurotransmitters

12:41Protein's Impact: Gut Signals, Muscle Mass, and Longevity

Protein's Impact: Gut Signals, Muscle Mass, and Longevity

14:54Protein and Exercise: Improving Metabolism and Balancing Blood Sugar

Protein and Exercise: Improving Metabolism and Balancing Blood Sugar

17:20Protein's Surprising Benefits: Dopamine, Serotonin, and Satiety

Protein's Surprising Benefits: Dopamine, Serotonin, and Satiety

19:02Recommended Protein Intake: Grams Per Pound and Muscle Loss

Recommended Protein Intake: Grams Per Pound and Muscle Loss

21:35Protein's Importance: Amino Acids, Muscle Maintenance, and Hormone Changes

Protein's Importance: Amino Acids, Muscle Maintenance, and Hormone Changes

24:26Previewing Protein Sources and the Importance of Sharing Information

Previewing Protein Sources and the Importance of Sharing Information

Part 3: Protein Sources, Common Mistakes

25:29Protein Sources: Eggs, Cottage Cheese, and Versatility

Protein Sources: Eggs, Cottage Cheese, and Versatility

27:28Protein Sources: Chicken Breast and Protein Goals

Protein Sources: Chicken Breast and Protein Goals

29:20Protein Sources: Lentils and Avoiding Ultra-Processed Foods

Protein Sources: Lentils and Avoiding Ultra-Processed Foods

31:09Filling the Protein Gap: Quick Options and Pure Genius

Filling the Protein Gap: Quick Options and Pure Genius

33:34Protein Mistakes: Peanut Butter, Nuts, and Hidden Calories

Protein Mistakes: Peanut Butter, Nuts, and Hidden Calories

35:20Protein Hack: Add a Zero and Compare to Calories

Protein Hack: Add a Zero and Compare to Calories

37:06Protein Mistakes: Avocados, Red Wine, and Oatmeal

Protein Mistakes: Avocados, Red Wine, and Oatmeal

39:39Protein First Thing: Debunking Fasting and Prioritizing Fuel

Protein First Thing: Debunking Fasting and Prioritizing Fuel

41:49Previewing Label Reading and Sponsor Message

Previewing Label Reading and Sponsor Message

Part 4: Label Reading, Advanced Protein

42:18Label Reading: The Add a Zero Hack

Label Reading: The Add a Zero Hack

43:05Label Reading: Added Sugars, Trans Fats, and Complete Proteins

Label Reading: Added Sugars, Trans Fats, and Complete Proteins

44:35Complete Proteins: Vegetarian Sources, Collagen, and Whey

Complete Proteins: Vegetarian Sources, Collagen, and Whey

46:41Whey Protein and BLG: Muscle Stimulation and Protein Intake

Whey Protein and BLG: Muscle Stimulation and Protein Intake

47:53Protein Benefits: Energy Levels and Emotional Control

Protein Benefits: Energy Levels and Emotional Control

Part 5: Fiber, Gut Health

49:06Fiber: The Importance of 30 Grams Per Day

Fiber: The Importance of 30 Grams Per Day

50:11Fiber's Impact: Gut Bacteria, Hormones, and Inflammation

Fiber's Impact: Gut Bacteria, Hormones, and Inflammation

52:35Fiber Sources: Pears, Berries, and Longevity

Fiber Sources: Pears, Berries, and Longevity

54:46Fiber Sources: Chia Seeds and Kiwi Fruit

Fiber Sources: Chia Seeds and Kiwi Fruit

56:31Fiber Sources: Black Beans and Hummus

Fiber Sources: Black Beans and Hummus

58:08Fiber Sources: Pistachios and Gut-Brain Connection

Fiber Sources: Pistachios and Gut-Brain Connection

59:06Fiber Sources: Bread and Freezing Bread

Fiber Sources: Bread and Freezing Bread

1:00:49Fiber Sources: Greens and Leafy Greens

Fiber Sources: Greens and Leafy Greens

1:02:07Fiber Sources: Salad and Spinach

Fiber Sources: Salad and Spinach

Part 6: Probiotics, Mental Well-being

1:04:20Probiotic Foods: Adding Bacteria to the Gut Ecosystem

Probiotic Foods: Adding Bacteria to the Gut Ecosystem

1:05:51Probiotic Benefits: Lowering Inflammation and Improving Mood

Probiotic Benefits: Lowering Inflammation and Improving Mood