Gut Rebalancing Protocol (GRP)
Frequently Asked Questions
What is the Gut Rebalancing Protocol (GRP)?
A carefully curated holistic step-by-step program that will Transform your Health — Transform your Life.
Based on cutting-edge research that restores the function of your Gut Microbiome – the body’s operating system.
Cutting edge research is clear…
“The consortium of single-celled organisms residing in our intestines, the gut microbiome, is rapidly emerging as an important determinant of health”
“Intentional introduction… of prebiotic food ingredients and foods high in fiber can also be a means of subtly changing the relative abundance of bacterial species in the gut“
“Long-term diet influences the structure and activity of the trillions of microorganisms residing in the human gut”
“Diet is a major influence on the bacterial makeup of the aging gut”
While it is clear that FOOD is a major determinant of a healthy gut and in turn, a healthy body, …there are other determinants to shaping the Gut Microbiome such as exercise, management of stress, environmental factors, personal care products, home cleaning products and even HOW we eat.
The GRP addresses ALL these factors through a complete educational program, that provides you LIFELONG skills and tools for optimal health.
I have a medical condition, Can I do the Protocol?
Absolutely, however you don’t need to wait to get a health condition to do it. You may just be at that stage of life where things are starting to fall apart and want to be proactive in prevention!
As you can imagine, there a many types of health conditions — too numerous to list here — however the GRP has been ‘Doctor Recommended’ for a wide-range of health issues.
Because it’s NOT a crazy diet, it’s an application of cutting edge research on what is needed to reestablish the function and diversity of your Gut Microbiome.
You see, you have 100 trillion cells in your body and 90% of them are ‘bacteria’ – your Gut Microbiome. Essentially you are MORE microbe than human and this collection of beneficial gut microbes (your Gut Microbiome)…
- Keep you at a Healthy Weight
- Keep your metabolism working at optimal speed
- Sustain the gastrointestinal tract, keeping it in tip top condition – so you have NO digestive issues
- Assist in the digestion of food, harvesting calories and extracting vitamins and minerals
- Regulate the immune system: 70-80% of immune cells are located within your intestines.
- Regulate neurotransmitters – one in particular – Serotonin which regulates mood, appetite and sleep (95% is in your gut!)
- Regulate your appetite – no cravings
- Regulate hormones
- Help with the conversion of T4 to T3 for Thyroid Health
- Inhibit fat accumulation associated with obesity
- Involved in the metabolism of important nutrients like carbs and fats
- Play a role in memory and learning
- Modulate gastrointestinal motility – keeping you regular
- Produce Vitamins B & K
- Produce natural antibiotics
- And on a daily basis we are finding more and more ‘jobs’ that these microbes do for us. More and more research is linking disease to dysfunction of the Gut Microbiome.
So when you restore the function and re-balance YOUR ‘Gut Microbiome’ you are able to restore your health. See RESULTS page for the various types of health conditions that members have successfully treated by JUST doing the GRP.
If you would like to discuss the suitability of the Protocol for your Health condition then head HERE to see how you can work with Natalie
Does Natalie treat all Ages and all Genders?
No, Natalie only treats females over the age of 30. However, during the Protocol, Natalie will treat members’ children or partners (at an added cost)
Is there an Age limit in doing the Protocol?
Natalie has treated those through to 75yrs +. Head to the RESULTS page to see the amazing health turnarounds they have experienced
If you would like to discuss the suitability of the Protocol for your Health condition then head HERE to see how you can work with Natalie
How long is the Protocol?
Well… the short answer is… the food component is 56-days… the long answer is THE REST OF YOUR LIFE. If you’re only interested in short-term gig then Natalie is NOT for you. Natalie is offering a more profound, educational and beneficial way in which to regain your health and keep it that way.
While the breakdown of the Protocol is Phase 1 – 28 days, Phase 2 – 28 days and Maintenance – 14 day… depending on a client’s health condition more time may need to be spent in a particular phase with a full or partial repeat. Then when finishing there is IMPLEMENTATION where members work in the group (1 yr Membership) to hone their skills and learn more.
Do I need to buy additional supplements?
Natalie offers a prescription of food that is simple, easy to follow, and offers more benefits than any supplement can. In some cases (about 20% of clients) who have had a long-standing health condition, or multiple conditions, specifically targeted clinically trialed therapeutic probiotics are used. All members receive a wholesale account to purchase at cost.
Is the Protocol doable anytime of the year? Winter? Summer?
Absolutely. The GRP is a mix of cooked and raw meals and has successfully been done during cold North American winters and scorching hot Australian Summers!! If there are raw meals (e.g. salads) during winter – then we ask you to put the heater on and enjoy! If there’s a cooked warm meal (e.g. soup or stew) in summer we ask them to turn on the air-con and enjoy!! But for the most part no-one ever complains as they get ridiculously healthy and feel so much better after the first week 🙂
And, there are many options for variations that suit people in different climates across the globe.
Can I start the GRP at any time?
Absolutely. But if you’re waiting till after an ‘event’ or ‘a party’ or ‘a work function’ etc. then it is likely you’ll never start as there is always an event in everyone’s calendars. The food on the Protocol does not exclude you enjoying life and going to any event.
Do I need to do the Protocol exactly as prescribed?
Absolutely. The effectiveness comes from following it exactly and following personalized treatment advice.
Can I drink coffee ☕️ on the GRP?
Absolutely. But you don’t have to! In fact coffee has been shown to increase populations of Bifidobacterium… a species known to improve gut barrier function, accelerate intestinal transit and reduce visceral hypersensitivity. Buy hey, not 3, 4 or more cups a day. Max. 2 cups!! AND not with (dairy) MILK!!! But don’t worry you will be learning what to add or not add in the GRP!
Can I drink alcohol 🍷🥂🍺 on the GRP?
Not in Phase 1, the firs 28-days (or longer depending on your medical condition). This is due to the inflammation alcohol causes to beneficial gut flora. But later the introduction of Organic Non-Preservative Vegan Red Wine enters the equation – however funnily enough even the most staunch drinkers have said they no longer feel like it, or drink in the way they used to.
I am single, does the GRP cater for individuals?
Unlike many recipes that cater for 3, 4 or 5 people ALL the Recipes and ALL shopping lists have a 1 person column. This way you can easily buy food and make recipes without wasting money, time or throwing out excess food. The savings on the Protocol equate to $50-$80 a week with members stating they paid for their Protocol with the savings they made. Not to mention a life of health – priceless!
I have a family and I don’t want to be cooking different meals for me and them. How does the GRP help with this?
EVERY SINGLE recipe is plant-based. The beauty of this is that you can add ANYTHING to it to cater for other members of the family. So you don’t have to cook different meals. MANY clients who have done the GRP have families (See RESULTS page) and found the GRP suitable for the whole family as a base.
And ALL the meals are re-creations of family favourites – super delicious and super nutritious plant-based variations e.g. spaghetti bolognese, fried rice, tacos, burger patties and so much more. Example: If your partner wants to add ‘meat’ with any meal you can add as a side or mix into the dish after you take out your portion.
Can I Exercise While on the Protocol?
If you are trying to fix, or reverse, a health condition, lose weight, have better gut health then in Phase 1 (the first 28-days) you are asked to focus on low intensity exercise as it promotes microbial diversity and increases beneficial gut bacteria populations, reduces inflammation, helps to alkalise the body and also starts the regeneration (healing) of the gut wall.
You see, when you are trying to reduce inflammation high intensity or endurance exercise works against this process as the physiological process results in the ‘Acute Phase Response’ – need to get blood flow to muscles. But this is an inflammatory process that pumps cortisol into the body which negatively impacts digestion, leading to an imbalance in your Gut Microbiome. In addition, heavy exercise increases intestinal permeability (up to 2.5-fold) following exercise which can result in a translocation of pathogenic bacteria in the bloodstream further exacerbating inflammation!!!
So surely, for just 28-days, for the future of your long-term healthy you can switch to low intensity exercise if you are currently doing high intensity??
In Phase 2 (the next 28-days) depending on your progress, you can start to ramp up the exercise. If weight loss is one of your goals understand that ‘overexercise’ can work against you. So don’t be eager to ramp things up quickly.
Are there any special ingredients? Can I buy everything from my local supermarket?
About 95% of the ingredients can be purchased from ANY supermarket around the globe. To date I have had members all over Australia, New Zealand, Canada, USA, Japan, Vietnam, UK, Switzerland and Germany.. They have bought their ingredients from local supermarkets such as. Coles, Aldi, Woolworths, Sainsbury’s, Aeon, Daiei, Edeka, Safeway, SuperValu, IGA, Fresh St. Market, etc. just to name a few. Some ingredients such as Tamari, Hemp seeds etc may not be available from your supermarket but are readily available from bulk stores, health food stores or Asian supermarkets.
Can I get a sample of the recipes?
With over 400 recipes and so many types of dishes e.g. breakfasts, snacks, elixirs, drinks, warming stews, soups, salads, treats, smoothies, fermented foods, condiments, sauces, dressings, pastes etc. you can imagine it is difficult to show a sample of each one. But here is one of the recipes I am sure you will like (it’s a big hit with all my grown up kids and my toddler Granddaughter) … Chunky Spiced Tomato and Corn Soup
Is the GRP Gluten free?
Yes. However, towards the end of the Protocol you have the option to re-introduce small amounts of foods such as organic Spelt sourdough bread. Read more about what the latest research says about Gluten
Is the GRP Dairy/Lactose free?
Yes, the protocol is ‘dairy free’. But don’t worry you will have recipes to make all your non-dairy versions of non-dairy milk (6 varieties) ice-cream, chocolate, mayonnaise, sour cream, custard, butter, chocolate and white cream frostings, soft and hard cheeses and more!
Is the Protocol Vegan?
The protocol is 100% plant-based however is not referred to as ‘Vegan’. Why? Because the term ‘Vegan’ goes much deeper than Plant Based. It is deeply rooted in animal welfare and vegans omit not only animal products but animal by-products (e.g honey) from their plates and their whole life e.g. no use of products tested on animals etc.
Also Vegan does not necessarily equate to healthy (although it can).
Is the Protocol Paleo?
Animal products such as meat, chicken, fish, eggs and dairy are excluded. However, as the recipes are ‘family friendly’ other members in the family can add if they wish (but the meals are SO delicious that they won’t miss it). And if you’re worried about the ‘Protein’ aspect then please scroll down to read the FAQ – Will I get enough Protein on the Protocol? Also see the next question about Keto.
Is the Protocol Keto?
Yes and No.
The Protocol in Phase 1 and 2 restricts ‘simple carbs’ due to the effects on feeding pathogenic bacteria so it is ‘essentially’ short-term having similar effects to Keto but without the animal products.
You see the use of Keto with animal products leads to Constipation, High triglyceride levels, High cholesterol, Lethargy and Iron deficiency and Keto diets have been shown to increase the risk of certain chronic diseases such as Cardiovascular disease, Type-2 Diabetes, Cancer, and more. A study published in 2018 in The Lancet Public Health found that low-carb diets such as the keto and paleo diets can reduce life expectancy.
But hey – don’t worry the GRP is not about CARBS it is about healthy forms of Fibre that come from Plants – not donuts!!
Is the Protocol Whole Food Plant Based?
The protocol is 100% plant-based and uses whole foods 98% of the time e.g. Ingredients such as ‘tamari’ or ‘maple syrup’ are not considered a whole food but rather minimally processed (hence the 2%). There are always options to insert variations.
Is the Protocol Whole Food Plant Based, No Salt, No oil?
98% of the GRP recipes have no ‘added salt’.
In regard to ‘oil’… the GRP implements a cooking strategy whereby you can Choose the Water or Vegetable Stock Method and uses oil in dressings, with no oil variations available.
This education protocol will teach you about the effects of ‘salt’ and ‘oil’ on the Gut Microbiome and your health.
The GRP is supportive of those who are starting their journey to a healthier lifestyle, and are transitioning to a healthier life. Baby steps that are manageable, tasty and doable 🙂
Is the Protocol nut free?
No, but nearly all recipes have ‘nut free options’ so you have heaps of options if you, or a member of your family, has a nut allergy.
Is the Protocol raw?
There are many raw dishes and also options to dehydrate dishes instead of cooking if you wish. The Protocol has a mix of raw and cooked meals.
Does the Protocol follow similar principles to Low FODMAP, SIBO or Anti-Candida diet?
Yes it does. You see Pathogenic bacteria, and the cycle of dysbiosis (microbial imbalance) and Candida overgrowth, feed off certain foods, so these are removed in Phase 1 of the Protocol and then slowly reintroduced in Phase 2 and Maintenance phase.
Where the GRP is COMPLETELY different is that rather being restrictive – it is INCLUSIVE – opening you up to an array of delicious meals and ranges of fibre. WHY? Because the optimal function of the Gut Microbiome relies on a range of different types of fibre.
The GRP is based on 100’s of evidence based recent research about the Gut Microbiome and it’s relation to resolving health conditions.
Natalie has been working with 100’s of people over the last few years, many who have followed FODMAP. However, most do not know that the low FODMAP diet is only meant to be LOW in FODMAPs during an elimination phase and not completely depleted of FODMAPs as it can further exacerbate symptoms. (Natalie is currently doing a course with Monash University).
In fact the latest science from Monash university researchers says… “Unfortunately we often see people following a very strict low FODMAP diet, that are only sticking to a small number of foods that they feel safe eating. While, this may be helping in the short term, long term the lack of variety can have a negative effect”. This is because the ‘restriction’ further damages the Gut Microbiome, the foundation of good gut health.
The program in itself contains 400 recipes, suitable for those with IBS and Food intolerances. If you would like to see more info on client’s personal experiences you can read their results HERE
Can I do the Protocol if I’m pregnant?
Absolutely, Natalie has had a number of pregnant (and breastfeeding) women do the Protocol and given the tick of approval from their OBGYN. Pregnant women thrive on the nutritionally rich food provided on the Protocol and have all their nutritional requirements of Protein, Calcium, Folate, Iron – and more – met on a daily basis. In addition, during consultations personalised advice is given to meet needs of the individual.
The Protocol supports your pregnancy with wholesome food that is additive free so that you and your baby are in the healthiest shape possible. In addition, the nutrient rich food helps to alleviate many of the common symptoms of pregnancy such as fatigue and nausea.
However, it is always recommend that you get the all-clear to participate by your doctor.
Can I Do the Protocol if I’m breastfeeding?
Absolutely! Natalie has had many breastfeeding mothers do the Protocol. The whole plant-based foods on the Protocol are nutrient dense and supply you with all the energy and nutrients you need to nurture your baby while keeping you healthy.
Can I do the Protocol if I have Type 2 Diabetes?
Yes – the recipes in the Protocol are naturally low in saturated fat, low in sugar and sodium. The Protocol uses whole plant-based foods that are rich in complex carbohydrates (LOW GI) making them suitable for members with type 2 diabetes. Read about clients with Type II Diabetes that have improved their condition – see results page.
Can I do the Protocol if I have Type 1 Diabetes?
Yes, provided you have been given the all clear to participate by your doctor. You can modify recipes, adding or removing complex carbohydrates as needed.
Can I do the Protocol if I have Irritable Bowel Syndrome (IBS)?
Yes, in fact the research conclusively shows that IBS is caused by Dysbiosis – an imbalance in the Gut Microbiome. So the health turnarounds for those with IBS, who follow the Protocol to the letter, are nothing short of a miracle!
The recipes in the Protocol are void of many of the foods that can cause irritation and follow many of the principles of FODMAP. Participants, who have suffered with IBS and other digestive conditions for years and years reported that they have eliminated or significantly improved their condition – see results page.
Can I do the Protocol if I have High Blood Pressure?
Yes. The recipes in the Protocol are naturally low in saturated fat, sodium and refined sugar. Participants that have adhered to the Protocol have successfully been able to reduce their blood pressure.
I want to put on weight. Can I still do the protocol?
While most Women on the Protocol wish to lose weight – which the Protocol successfully does – it can also help you gain weight in a super nutritious and healthy way. If the issue of gaining weight is due to a medical condition, then it is recommended you speak to Natalie first to establish whether the Protocol is suitable for you. Head HERE to see how you can work with Natalie.
I Have High Cholesterol; Will This Protocol Help Me?
Plants are 100% cholesterol free! Many people join the Protocol to reduce their cholesterol levels – and successfully do so! Head to the RESULTS page to see the amazing health turnarounds they have experienced
I am hearing impaired; will this limit me in the Protocol?
All information is communicated through the written word. All the guidelines, meal plans, recipes and shopping lists, FAQ Library and optional Support group provide you with the information you need to successfully complete the Protocol. Unfortunately, at this stage there is no closed captioned for the Podcasts but we’re working on it!!
I am a shift worker. Will this work for me?
Absolutely, because ALL the planning has been done you. You just go and buy the food and cook it – done! Many shift workers comment that having a plan has made their life so much simpler.
Is the Protocol suitable for any country?
YES. The recipes refer to quantities in teaspoons, tablespoons and cups – which are internationally recognized. In addition, all measurements are both metric and imperial. All food items are listed in the most commonly used names e.g. Capsicum/Bell Pepper, Coriander/Cilantro, Eggplant/Aubergine etc etc.
All items are READILY available in any country. How do I know? So far I have had members from Australia, New Zealand, Canada, USA, Japan, Vietnam, UK, Switzerland and Germany.
Do I need to buy only Buy Organic?
Absolutely NOT but if you wish to you can – this is a personal choice. Obviously, Organic is a great choice as it is not sprayed with herbicides and pesticides. But on the GRP you will learn how you can reduce pesticide when preparing food.
Is the Protocol budget friendly?
Starting up a new way of eating often means adding new ingredients to your pantry which can incur a cost, however as recipes use everyday items, participants report that it is budget friendly and that on average an individual saves at least $50AUD a week on their grocery bill. Also, plant-based products, are generally cheaper than animal-based products.
To ease the initial costs involved, shopping lists give you the minimum amount of an ingredient you need for the week. E.g. ½ cup Chia seeds – so you have the option of going to a bulk store and buy a small amount rather than having to purchase a whole packet.
Are the recipes family friendly?
They sure are! Even the fussiest eaters love the meals as they are so incredibly delicious.
Are the Recipes Suitable for Young Children?
If you are on the Protocol, and have children you can use the recipes as a base and ADD in a heap of ‘extras’. The Protocol is nutritionally well balanced with Macronutrients (protein, fats, carbohydrates, fibre) and Micronutrients (Vitamins and Minerals). Whole Plant-Based Foods are extremely nutritious. And if you wish to add in ‘sides’ of any other ingredient to a base recipe you can. 80%+ of members have families, children or grandchildren, and comment on how easy it is to cater to varied tastes in the family. And there are fantastic healthy and super delicious Sweets ‘N’ Treats recipes that kids love!
Will I get enough Protein on the Protocol?
It’s understandable that you may be worried, as all the Marketing messages out there say you need ‘more Protein’ and give you the impression that Protein is only available in animal products. But it is a complete fallacy that only animal-based foods contain Protein. ALL whole, plant-based foods have Protein. In fact, animals get their Protein from plants!!
The Protocol ensures that you are meeting your Protein requirements as it is an important element of health and is the main building blocks of muscles, organs, skin and hair. In addition, proteins regulate your metabolism, support the immune system, plays a role in the formation of blood cells and liver detoxification.
That’s why the Protocol has been nutritionally designed to meet the daily requirements of ‘protein’ intake as well as giving numerous variations to increase ‘protein’ sources naturally with food, if activity levels or health requirements are greater.
Are the recipes easy to make?
YES, yes and yes. They have been designed for ‘busy’ women. Preparation time is about 20-minutes and most meals are ready in 30-40 minutes. There are sometimes soups/stews that require more time to simmer but you can go and have a shower, prep for work the next day etc. while it is simmering away!
As the Meal Plans are suited for you to choose what you want to eat on a daily basis, it allows you to swap in recipes that have shorter preparation and cooking times on days when you are ‘time poor’. There are many freezer friendly meals, so you can do a big cook-up on a weekend and freeze meals for ease during the week.
Do I need to join the Facebook GRP Community Support Group to do the Protocol?
YES. Our admin team can assist you in setting up a FB account (with high privacy settings) for you to be a part of the group. Please don’t think of this as Facebook, as it isn’t. The group is SECRET and cannot be found through searching FB.
I have a diagnosed health condition, can I do the GRP?
Over the past 4-years we have had clients with so many different health conditions who have successfully completed the Protocol with amazing health transformations – Check out their RESULTS . If you would like to discuss the suitability of the Protocol for your Health condition then head HERE to see how you can work with Natalie.
I have a lap band/gastric bypass/gastric sleeve – Can I do the GRP?
As the Protocol is fibre rich and the portion sizes are quite generous you will have to modify meals and work closely with Natalie. If you would like to discuss the suitability of the Protocol for you, then head HERE to see how you can work with Natalie
I have an eating disorder, can I do the GRP?
While entirely possible, you’ll ONLY be taken on as a client after an extended Consultation to explore physical and psychological parameters. Natalie works in multidisciplinary teams (e.g. Psychiatrists, Social Workers, Psychologists, Chiropractors, GPs etc.) to provide a total care plan.
I live overseas, can I do the GRP?
Absolutely – Natalie has clients from Australia, New Zealand, Canada, USA, Japan, Vietnam, UK, Switzerland and Germany and is always excited to have members from other countries from around the world!
I am a Health Professional can I use the GRP?
You are personally able to take part in the GRP, but you cannot distribute the Protocol, or any of the content, to your clients. Our current Health Professionals recommend the GRP to their clients so their FOOD needs are covered, then work with them in other ways to support their health. Want more info? Email Natalie… email@example.com
How much is the GRP?
Depending on your condition, and amount of support required, you will be advised during your Consultation. Understand that this is a lifelong investment in your health.
What qualifications does Natalie have to do this?
Natalie is a Nutritionist and Naturopath with an Adv. Dip in Naturopathy , Nutritional Medicine, Western Herbal Medicine and Iridology. She is one of Australia’s leading authorities on Gut Health and runs a successful practice online with clients across the globe. In addition, Natalie used to be a High School teacher and has an amazing knack of imparting knowledge to clients and giving them the tools they need to look after themselves forever.
Her intimate knowledge and work with the Gut Microbiome is based on over 900 evidence-based peer reviewed journals and its application in a clinical setting in treating conditions such as Obesity, Digestive disorders, Irritable Bowel Syndrome, Inflammatory Bowel Disease (e.g. Crohn’s, Ulcerative Colitis), Anxiety, Depression, Hormonal Imbalances, Fatigue, Intolerances and Allergies, Hay-fever, Type 2 Diabetes, SIBO, Candida Overgrowth, Migraines/Headaches, High blood pressure, High Cholesterol, Muscle and Joint Aches and Pains, Thyroid and Autoimmune disorders and Skin conditions such as Eczema, Psoriasis, Rosacea and Adult acne and Chronic Fatigue Syndrome.
She is registered with The Australian Natural Therapists Association Limited (ANTA) the largest national association of recognized professionals in both traditional, complementary medicine and natural therapy, who work in the areas of health care and preventative medicine.
She is registered as a ‘Nutritionist’ with most Private Health Insurers in Australia. She has also has comprehensive Professional Indemnity & Public and Products Liability Insurance worldwide, excluding USA and Canada.