The 3 Day Nutrition Protocol: Exactly What to Eat For Your Best Body & More Energy
Thu Feb 05 2026
Ever stood in front of the fridge thinking, “What am I actually supposed to eat to get healthy?”
Today you are getting your answer.
This episode gives you a simple way to decide what to eat to stay healthy without complicated math, crazy recipes, or “bro science”.
In this episode, Mel sits down with Dr. Amy Shah, MD. Dr. Shah is a leading expert in the role nutrition plays in health, longevity, and hormone regulation. She has been in clinical practice for 22 years as a double-board certified medical doctor with specializations in nutrition, internal medicine, and immunology. She has a degree in nutrition and trained at Cornell University, Harvard University, and Columbia University.
She is the author of two bestselling books about nutrition, hormones, and lifestyle changes, including her newest book, Hormone Havoc.
She’s also one of your favorite experts to ever appear on this show – and today she’s back with a brand new episode to give you a simple, science-backed framework you can remember even on your busiest day.
It’s called 30/30/3.
It’s designed to help you feel better fast, support your hormones, stabilize your energy, and make meals simpler without tracking, obsessing, or living on willpower.
Mel and Dr. Shah talk about why these matter for women’s bodies and hormones, how to make it realistic with normal groceries, and what small shifts can start changing how you feel faster than you’d expect.
By the end, you’ll know what to eat today to support your body, and the foods you should avoid.
In this episode, you’ll learn:
-The 30/30/3 protocol: 30g protein in your first meal, 30g fiber per day, 3 probiotic foods daily
-Why protein is for more than muscles: it supports mood, focus, gut lining, and energy and cuts your cravings
-The quick label trick to spot foods that claim protein but don’t deliver
-Common “health foods” that quietly sabotage your goals.
-How fiber impacts hormones, inflammation, and brain health
-The probiotic foods that actually count (and why probiotic pills often don’t work)
-Tiny food upgrades that can help your gut health improve quickly
-How to eat healthy without tracking your life or living on salads.
Almost all “healthy eating” advice is either confusing, unrealistic, or focused on getting smaller, not getting stronger, happier, and energized.
This is a simple, research-backed roadmap that makes healthy eating finally feel doable.
If you want clarity, simplicity, and a plan you’ll remember tomorrow, start here.
For more resources related to today’s episode, click here for the podcast episode page.
If you liked the episode, check out this one next: The Body Reset: How Women Should Eat & Exercise for Health, Fat Loss, & Energy
To learn more about Pure Genius Protein, which is discussed in the episode, click here.
Connect with Mel:
Get Mel’s newsletter, packed with tools, coaching, and inspiration.Get Mel’s #1 bestselling book, The Let Them TheoryWatch the episodes on YouTubeFollow Mel on Instagram The Mel Robbins Podcast InstagramMel's TikTok Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-freeDisclaimer
Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.
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Ever stood in front of the fridge thinking, “What am I actually supposed to eat to get healthy?” Today you are getting your answer. This episode gives you a simple way to decide what to eat to stay healthy without complicated math, crazy recipes, or “bro science”. In this episode, Mel sits down with Dr. Amy Shah, MD. Dr. Shah is a leading expert in the role nutrition plays in health, longevity, and hormone regulation. She has been in clinical practice for 22 years as a double-board certified medical doctor with specializations in nutrition, internal medicine, and immunology. She has a degree in nutrition and trained at Cornell University, Harvard University, and Columbia University. She is the author of two bestselling books about nutrition, hormones, and lifestyle changes, including her newest book, Hormone Havoc. She’s also one of your favorite experts to ever appear on this show – and today she’s back with a brand new episode to give you a simple, science-backed framework you can remember even on your busiest day. It’s called 30/30/3. It’s designed to help you feel better fast, support your hormones, stabilize your energy, and make meals simpler without tracking, obsessing, or living on willpower. Mel and Dr. Shah talk about why these matter for women’s bodies and hormones, how to make it realistic with normal groceries, and what small shifts can start changing how you feel faster than you’d expect. By the end, you’ll know what to eat today to support your body, and the foods you should avoid. In this episode, you’ll learn: -The 30/30/3 protocol: 30g protein in your first meal, 30g fiber per day, 3 probiotic foods daily -Why protein is for more than muscles: it supports mood, focus, gut lining, and energy and cuts your cravings -The quick label trick to spot foods that claim protein but don’t deliver -Common “health foods” that quietly sabotage your goals. -How fiber impacts hormones, inflammation, and brain health -The probiotic foods that actually count (and why probiotic pills often don’t work) -Tiny food upgrades that can help your gut health improve quickly -How to eat healthy without tracking your life or living on salads. Almost all “healthy eating” advice is either confusing, unrealistic, or focused on getting smaller, not getting stronger, happier, and energized. This is a simple, research-backed roadmap that makes healthy eating finally feel doable. If you want clarity, simplicity, and a plan you’ll remember tomorrow, start here. For more resources related to today’s episode, click here for the podcast episode page. If you liked the episode, check out this one next: The Body Reset: How Women Should Eat & Exercise for Health, Fat Loss, & Energy To learn more about Pure Genius Protein, which is discussed in the episode, click here. Connect with Mel: Get Mel’s newsletter, packed with tools, coaching, and inspiration.Get Mel’s #1 bestselling book, The Let Them TheoryWatch the episodes on YouTubeFollow Mel on Instagram The Mel Robbins Podcast InstagramMel's TikTok Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-freeDisclaimer Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.