Quick Start Guides

Your protocol, step by step.

You've got your kit — here's exactly what to do, day by day. Find your protocol below and grab its printable Quick Start Pack.

  • 5 protocols
  • Printable PDF packs
  • The MEND™ Method

Find your protocol

Tap the protocol you started — you'll get the exact steps and a printable pack.

Foundation Foundation Starter The simplest way in — seed your gut, then feed it. Two products, no equipment. MEND Gentle Reset Gentle Reset Entry protocol A measured 16-day start — prepare your terrain, then reseed with Human Probiotic Isolates. MEND Complete Protocol Complete Protocol Full MEND protocol All four MEND phases in one — terrain, reseed, nourish and maintain with daily yogurt. MEND Feed & Fortify Feed & Fortify Nourish add-on Nourish what you’ve built — prebiotic, immune and circulation support after a Reset. MEND Complete Maintenance Complete Maintenance Ongoing maintenance Your ongoing daily rhythm — morning yogurt with Nourish support, mineralised water through the day. MEND
Starter

Foundation

  • Establish + Nourish
  • No equipment
  • 2 products in your kit
Download the Foundation Quick Start Pack (PDF) See the full Foundation page
PDF · US Letter · made to print or read on your phone.

Today

Start here — what to do today
Take one probiotic sachet in water on an empty stomach, then start the Prebiotic low. Seed, then feed.

Your protocol, step by step

Days 1–5 Seed
  1. Each morning: mix 1 probiotic sachet in ~50ml (~2oz) water on an empty stomach; drink. Wait ~20 min before eating.
Days 1–5 Feed
  1. From Day 1: start the Prebiotic low — about half the bottle’s dose. Add to water or take directly. Build up gradually.
Day 6+ Keep feeding
  1. Your 5 sachets are used — continue the Prebiotic daily through the rest of the bottle.
  2. Notice how digestion, energy and comfort feel as the new bacteria establish.

What's in your kit

Probiotic Sachets
E 5-Pack
Probiotic Sachets
The Establishers — Human Probiotic Isolates at 1 trillion CFU per sachet.
Prebiotic Syrup
N 1 bottle
Prebiotic Syrup
Microbiome Nourisher — feeds your beneficial bacteria so they thrive. Clear, not golden.

Do's & don'ts

Do
  • Start the Prebiotic low and build up.
  • Take the probiotic sachet on an empty stomach, in the morning.
  • Give it consistency — subtle change is still progress.
Don't
  • Expect minerals or yogurt here — Foundation is the simplest entry.
  • Jump straight to a full Prebiotic dose.

What to expect

Days 1–5 Shifts in digestion, energy or clarity — or subtle change. Both are normal.
Week 1–2 Comfort often improves as the Prebiotic feeds your new bacteria; temporary bloating is normal.

Next step & where to get help

Go deeper → Gentle ResetReorder the 5-PackNot sure which protocol you're on?
Australia orders@progurt.com.au  ·  United States orders@progurt.com
Entry protocol

Gentle Reset

  • 16 days
  • For first-timers
  • 3 products in your kit
Download the Gentle Reset Quick Start Pack (PDF) See the full Gentle Reset page
PDF · US Letter · made to print or read on your phone.

Today

Start here — what to do today
Today is Mineralise. Mix 1 pH Sachet in 700ml (24oz) of water and sip through the day; take Chloride around meals — just not at the same time as the pH water.

Your protocol, step by step

Days 1–7 Mineralise
  1. pH Sachet: 1 sachet in 700ml (24oz) water; sip throughout the day.
  2. Chloride: 1 tsp (5ml) in 250ml (8oz) water, around meals and before bed.
Day 8 Reseeding day — the most important day
  1. Mix 1 sachet in ~50ml (~2oz) water, drink. Wait 7–13 min for a positive reaction.
  2. Mix a 2nd sachet in ~50ml (~2oz), drink. Wait 13 min.
  3. Mix 2 sachets in ~150ml (~5oz), drink. Wait 21–28 min.
  4. Mix 3 sachets in ~300ml (~10oz), drink. 7 total — morning, empty stomach.
Days 9–15 Daily sachet
  1. 1 probiotic sachet daily — morning, empty stomach. Continue pH Sachets and Chloride.
Day 16 Settle & observe
  1. Continue mineralised water. Notice digestion, energy and mood, and choose your next step.

What's in your kit

pH Sachets
M 21 sachets
pH Sachets
Terrain Primer — structured mineral hydration that supports gut pH.
Chloride
M 100ml
Chloride
Mineral & Motility Builder — supports hydration, digestion and motility.
Probiotic Sachets
E 15-Pack
Probiotic Sachets
The Establishers — Human Probiotic Isolates at 1 trillion CFU per sachet.

Do's & don'ts

Do
  • Take probiotic sachets on an empty stomach, in the morning.
  • Spread Day 8’s 7 sachets across the day if you’re sensitive.
  • Halve the doses if loose stools or bloating appear during Mineralise — it’s normal.
Don't
  • Take Chloride and pH Sachets at the same time — space them out.
  • Skip the Mineralise week — it makes Establish more effective.

What to expect

Week 1 Better hydration, shifting bowel habits, more comfortable digestion.
Week 2 Digestion comfort often improves; bloating may reduce; clearer thinking for some.
Day 16+ Microbiome stabilising at a new baseline.

Next step & where to get help

Recommended next → Complete MaintenanceAdd the IncubatorNot sure which protocol you're on?
Australia orders@progurt.com.au  ·  United States orders@progurt.com
Full MEND protocol

Complete Protocol

  • 75 days
  • Incubator included
  • 7 products in your kit
Download the Complete Protocol Quick Start Pack (PDF) See the full Complete Protocol page
PDF · US Letter · made to print or read on your phone.

Today

Start here — what to do today
Today is Mineralise. Mix 1 pH Sachet in 700ml (24oz) of water and sip through the day; take Chloride around meals — never at the same time as the pH water.

Your protocol, step by step

Days 1–7 Mineralise
  1. pH Sachet: 1 sachet in 700ml (24oz) water; sip all day. Chloride: 1 tsp (5ml) in 250ml (8oz), around meals and before bed.
Day 8 Reseeding day
  1. Mix 1 sachet in ~50ml (~2oz) water, drink. Wait 7–13 min.
  2. Mix a 2nd sachet in ~50ml (~2oz), drink. Wait 13 min.
  3. Mix 2 sachets in ~150ml (~5oz), drink. Wait 21–28 min.
  4. Mix 3 sachets in ~300ml (~10oz), drink. 7 total — morning, empty stomach.
Days 9–15 Daily sachet
  1. 1 probiotic sachet daily — morning, empty stomach. Continue pH Sachets and Chloride.
Days 16–75 Yogurt + Nourish
  1. Make yogurt: 1 litre (34oz) full-cream UHT milk + 1 sachet in the Incubator, 14–24h. One batch ≈ 4–5 days.
  2. Daily: 200–250ml (7–8oz) yogurt each morning; continue pH water and Chloride.
  3. Layer in Nourish, one at a time: Days 16–21 Prebiotic (start low) → Days 22–28 add Immuno Protein → Days 29–35 add Enzymes. Days 36–75 full stack.
Ongoing Defend
  1. Continue daily yogurt indefinitely; keep the Nourish stack as your routine.

What's in your kit

pH Sachets
M 21 sachets
pH Sachets
Terrain Primer — structured mineral hydration that supports gut pH.
Chloride
M 200ml
Chloride
Mineral & Motility Builder — supports hydration, digestion and motility.
Probiotic Sachets
E 30-Pack
Probiotic Sachets
The Establishers — Human Probiotic Isolates at 1 trillion CFU per sachet.
Prebiotic Syrup
N 1 bottle
Prebiotic Syrup
Microbiome Nourisher — feeds your beneficial bacteria so they thrive. Clear, not golden.
Immuno Protein
N/D 1 bottle
Immuno Protein
Barrier + Immune Defender — an enteric-coated globular glycoprotein for mucosal resilience.
Enzymes
N 1 bottle
Enzymes
Flow Optimiser — a natto-fermentation-derived enzyme complex for healthy circulation.
Incubator
D 1 unit
Incubator
Yogurt Incubator — turns one sachet into 4–5 days of probiotic yogurt.

Do's & don'ts

Do
  • Start the Prebiotic low and build up.
  • Always culture from a fresh sachet — never re-culture old yogurt.
  • Layer Nourish products one at a time so you can spot any sensitivity.
Don't
  • Take Chloride and pH Sachets at the same time.
  • Re-culture a new batch from old yogurt — multi-strain cultures drift out of balance.
  • Rush the Nourish layering — one product per week.

What to expect

Week 1 Better hydration, shifting bowel habits, more comfortable digestion.
Week 2 Digestion comfort often improves; bloating may reduce.
Weeks 3–5 Daily HPI reinforcement; temporary bloating when starting the Prebiotic is normal.
Week 6+ Digestion stabilising at a new baseline; circulation support builds over time.

Next step & where to get help

Keep it going → Complete MaintenanceRestock sachetsNot sure which protocol you're on?
Australia orders@progurt.com.au  ·  United States orders@progurt.com
Nourish add-on

Feed & Fortify

  • ~30 days
  • After a Reset
  • 3 products in your kit
Start after you’ve finished Gentle Reset, or on Day 16+ of Complete Protocol.
Download the Feed & Fortify Quick Start Pack (PDF) See the full Feed & Fortify page
PDF · US Letter · made to print or read on your phone.

Today

Start here — what to do today
Make sure you’ve finished Gentle Reset (or you’re on Day 16+ of Complete Protocol). Then start the Prebiotic only — low, in your yogurt or in water.

Your protocol, step by step

Week 1 Prebiotic — start low
  1. Begin the Prebiotic below the bottle’s dose. Add to daily yogurt or take separately. Build up gradually.
Week 2 Add Immuno Protein
  1. Take as directed. Continue the Prebiotic.
Week 3+ Add Enzymes
  1. Take as directed. Continue Prebiotic + Immuno Protein.
Ongoing Maintain
  1. Continue all three daily — best alongside daily yogurt.

What's in your kit

Prebiotic Syrup
N 1 bottle
Prebiotic Syrup
Microbiome Nourisher — feeds your beneficial bacteria so they thrive. Clear, not golden.
Immuno Protein
N/D 1 bottle
Immuno Protein
Barrier + Immune Defender — an enteric-coated globular glycoprotein for mucosal resilience.
Enzymes
N 1 bottle
Enzymes
Flow Optimiser — a natto-fermentation-derived enzyme complex for healthy circulation.

Do's & don'ts

Do
  • Start the Prebiotic low — bloating as bacteria adjust is normal; reduce and rebuild if needed.
  • Add products one at a time so you can spot any sensitivity.
Don't
  • Start before finishing Mineralise + Establish — prebiotics feed whatever is present.
  • Add all three products at once.

What to expect

Week 1 Temporary bloating or gas, usually settles in 3–5 days.
Week 2 Immuno Protein is typically well tolerated; immune resilience builds.
Week 3+ Digestion stabilising; circulation support builds over time.

Next step & where to get help

Comprehensive ongoing → Complete MaintenanceFull Feed & Fortify detailsNot sure which protocol you're on?
Australia orders@progurt.com.au  ·  United States orders@progurt.com
Ongoing maintenance

Complete Maintenance

  • Monthly
  • For graduates
  • 6 products in your kit
For graduates of Gentle Reset or Complete Protocol who have an Incubator.
Download the Complete Maintenance Quick Start Pack (PDF) See the full Complete Maintenance page
PDF · US Letter · made to print or read on your phone.

Today

Start here — what to do today
Your daily rhythm: morning yogurt with the Prebiotic + Immuno Protein; mineralised water through the day; Enzymes with a meal.

Your protocol — your daily routine

Morning Yogurt + Nourish
  1. 200–250ml (7–8oz) probiotic yogurt. Add the Prebiotic to your yogurt (or take separately). Take Immuno Protein as directed.
Through the day Mineralise
  1. pH Sachets in 700ml (24oz) water. Chloride in 250ml (8oz) water around meals.
With a meal Flow
  1. Enzymes as directed.
Cadence Yogurt production
  1. 1 litre (34oz) full-cream UHT milk + 1 sachet in the Incubator, 14–24h. One batch ≈ 4–5 days; a 5-Pack ≈ 20–25 days.

What's in your kit

pH Sachets
M 21 sachets
pH Sachets
Terrain Primer — structured mineral hydration that supports gut pH.
Chloride
M 100ml
Chloride
Mineral & Motility Builder — supports hydration, digestion and motility.
Probiotic Sachets
D 5-Pack
Probiotic Sachets
The Maintainers — one sachet makes 4–5 days of probiotic yogurt.
Prebiotic Syrup
N 1 bottle
Prebiotic Syrup
Microbiome Nourisher — feeds your beneficial bacteria so they thrive. Clear, not golden.
Immuno Protein
N/D 1 bottle
Immuno Protein
Barrier + Immune Defender — an enteric-coated globular glycoprotein for mucosal resilience.
Enzymes
N 1 bottle
Enzymes
Flow Optimiser — a natto-fermentation-derived enzyme complex for healthy circulation.

Do's & don'ts

Do
  • Always culture from a fresh sachet — never re-culture old yogurt.
  • Keep the Prebiotic in your yogurt so it’s effortless to maintain.
Don't
  • Take Chloride and pH Sachets at the same time.
  • Re-culture a new batch from old yogurt — cultures drift out of balance.

What to expect

First month Maintaining what your protocol built; daily yogurt reinforces colonisation.
Ongoing Consistent energy and digestion; immune and barrier function maintained.

Next step & where to get help

Reorder monthly (subscribe & save)Restock the IncubatorNot sure which protocol you're on?
Australia orders@progurt.com.au  ·  United States orders@progurt.com

Not sure which protocol you're on?

Our Start Here guide matches your goals and sensitivity to the right protocol.

Go to Start Here