The Mel Robbins Podcast #367 · February 4, 2026 · 1h 15m

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

Dr. Amy Shah introduces the '30-33 protocol' for women's nutrition: 30g protein per meal, 33g fiber per day, plus daily probiotics. Covers why standard nutrition advice fails women, how hormones affect what and when you should eat, and practical 3-day meal frameworks.

Highlights

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The 30-33 protocol for women

30g protein per meal, 33g fiber per day, plus daily probiotics. Simple nutritional framework for women's energy and hormone balance.

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References

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I'm So Effing Tired — Amy Shah (2021) — Energy and nutrition for hormone balance

Misc

✧The 30-33 protocol: 30g protein/meal, 33g fiber/day

✧Most nutrition research was done on men — Shah focuses on female-specific needs