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.
- 7 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
Starter
The simplest way in — seed your gut, then feed it. Two products, no equipment.
MEND
Progurt Reset
Entry protocol
A measured 16-day start — prepare your terrain, then reseed with Human Probiotic Isolates.
MEND
Daily
Monthly Protocol
Your daily probiotic yogurt, made fresh at home — pH water through the day, yogurt each morning.
MEND
Daily+
Monthly Protocol
Everything in Daily, plus Chloride — a Mineralise week, one loading morning, then the yogurt ritual.
MEND
Complete Protocol
Full MEND protocol
All four MEND phases in one — terrain, reseed, nourish and maintain with daily yogurt.
MEND
Feed & Fortify
Nourish add-on
Nourish what you’ve built — prebiotic, immune and circulation support after a Reset.
MEND
Complete Maintenance
Ongoing maintenance
Your ongoing daily rhythm — morning yogurt with Nourish support, mineralised water through the day.
MEND
Starter
Foundation
Mineralise
Establish
Nourish
Defend
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
- Each morning: mix 1 probiotic sachet in ~50ml (~2oz) water on an empty stomach; drink. Wait ~20 min before eating.
Days 1–5
Feed
- 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
- Your 5 sachets are used — continue the Prebiotic daily through the rest of the bottle.
- Notice how digestion, energy and comfort feel as the new bacteria establish.
What's in your kit
E
5-Pack
Probiotic Sachets
The Establishers — Human Probiotic Isolates at 1 trillion CFU per sachet.
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
Australia orders@progurt.com.au · United States orders@progurt.com
Entry protocol
Progurt Reset
Mineralise
Establish
Nourish
Defend
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
- pH Sachet: 1 sachet in 700ml (24oz) water; sip throughout the day.
- Chloride: 1 tsp (5ml) in 250ml (8oz) water, around meals and before bed.
Day 8
Reseeding day — the most important day
- Mix 1 sachet in ~50ml (~2oz) water, drink. Wait 7–13 min for a positive reaction.
- Mix a 2nd sachet in ~50ml (~2oz), drink. Wait 13 min.
- Mix 2 sachets in ~150ml (~5oz), drink. Wait 21–28 min.
- Mix 3 sachets in ~300ml (~10oz), drink. 7 total — morning, empty stomach.
Days 9–16
Daily sachet
- 1 probiotic sachet daily — morning, empty stomach; your last sachet is Day 16 and it finishes the box. Continue pH Sachets and Chloride.
Day 16
Complete — settle & observe
- Continue mineralised water. Notice digestion, energy and mood, and choose your next step.
What's in your kit
M
21 sachets
pH Sachets
Terrain Primer — structured mineral hydration that supports gut pH.
M
100ml
Chloride
Mineral & Motility Builder — supports hydration, digestion and motility.
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
Australia orders@progurt.com.au · United States orders@progurt.com
Monthly Protocol
Daily
Mineralise
Establish
Nourish
Defend
PDF · US Letter · made to print or read on your phone.
Today
Start here — what to do today
Straight to the ritual. Mix 1 pH Sachet in 700ml (24oz) of water and sip through the day — then set up your Incubator and start your first yogurt batch. It’s ready in 10–14 hours.
Your protocol — your daily routine
Day 1
Set up + first batch
- Mix 1 pH Sachet in 700ml (24oz) water — your all-day drink from today.
- Pour 1 litre (34oz) full-cream UHT milk into the clean Incubator tub.
- Add one complete sachet, stir, close the lid — run 10–14 hours.
- Refrigerate. From tomorrow: 200–250ml (7–8oz) each morning.
Every morning
Yogurt
- 200–250ml (7–8oz) fresh probiotic yogurt.
Through the day
Mineralise
- pH Sachet: 1 sachet in 700ml (24oz) water; sip throughout the day.
Every 4–5 days
Next batch
- Each sachet makes 4–5 days of yogurt — start the next batch before the current one runs out. The 5-Pack carries you through the month.
Month 2+
Pure rhythm
- A fresh 5-Pack and pH Sachets arrive every 30 days. Batch every 4–5 days, yogurt each morning, pH through the day.
What's in your kit
M
21 sachets
pH Sachets
Terrain Primer — structured mineral hydration that supports gut pH.
E
5-Pack
Probiotic Sachets
The Establishers — Human Probiotic Isolates at 1 trillion CFU per sachet. Each makes 4–5 days of yogurt.
D
First box
Incubator
Yogurt Incubator — your new-subscriber welcome gift; turns one sachet into 4–5 days of fresh probiotic yogurt.
Do's & don'ts
Do
- Always culture from a fresh sachet — never re-culture old yogurt.
- Start the next batch before the current one runs out.
- Halve your dose if anything feels like too much — settle, then build back up.
Don't
- Re-culture a new batch from old yogurt — cultures drift out of balance.
- Wait for the yogurt to run out before starting the next batch.
What to expect
Week 1
Adjustment — better hydration (or feeling thirstier); bowel habits may shift. Normal.
Weeks 2–3
Things settle — digestion gets more predictable, less to think about.
Week 4+
The compounding phase — the routine is built to compound quietly. It’s why the protocol is monthly.
Next step & where to get help
Australia orders@progurt.com.au · United States orders@progurt.com
Monthly Protocol
Daily+
Mineralise
Establish
Nourish
Defend
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 — your daily routine
Days 1–7
Mineralise
- pH Sachet: 1 sachet in 700ml (24oz) water; sip through the day.
- Chloride: 1 tsp (5ml) in 250ml (8oz) water, around meals and before bed.
- Before Day 8: find the Incubator a spot and have 1 litre of full-cream UHT milk ready.
Day 8
Your Establish sequence
- Mix 1 sachet in ~50ml (~2oz) water, drink. Wait 7–13 min for a positive reaction.
- Mix 2 sachets in ~100ml (~3oz), drink. Wait 13–21 min.
- Mix 3 sachets in ~150ml (~5oz), drink. Six total — morning, empty stomach: your box’s 5-Pack plus one from the welcome kit.
Day 9 → month end
The yogurt ritual
- Pour 1 litre (34oz) full-cream UHT milk into the clean Incubator tub.
- Add one complete sachet, stir, close the lid — run 10–14 hours.
- Refrigerate. 200–250ml (7–8oz) each morning; the welcome kit’s remaining 4 sachets ≈ the rest of the month.
- Keep pH + Chloride going.
Month 2+
Pure rhythm
- No loading next month — a fresh 5-Pack, pH Sachets and Chloride arrive every 30 days. Batch every 4–5 days, yogurt each morning, pH and Chloride as you’ve been going.
What's in your kit
M
21 sachets
pH Sachets
Terrain Primer — structured mineral hydration that supports gut pH.
M
100ml
Chloride
Mineral & Motility Builder — supports hydration, digestion and motility.
E
5-Pack
Probiotic Sachets
The Establishers — Human Probiotic Isolates at 1 trillion CFU per sachet.
D
First box
Incubator + extra 5-Pack
Your new-subscriber welcome kit — fuels the loading morning and the rest of your month’s yogurt.
Do's & don'ts
Do
- Take the Day-8 sequence on an empty stomach, in the morning.
- Always culture from a fresh sachet — never re-culture old yogurt.
- 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 — Chloride supports motility, so bowel habits often shift early and settle into a steadier rhythm.
Week 2
Digestion feels less eventful — more predictable, less to think about.
Weeks 3–4
The yogurt is quieter — some describe a calmer, more settled feeling as the weeks go on.
Next step & where to get help
Australia orders@progurt.com.au · United States orders@progurt.com
Full MEND protocol
Complete Protocol
Mineralise
Establish
Nourish
Defend
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
- 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
- Mix 1 sachet in ~50ml (~2oz) water, drink. Wait 7–13 min.
- Mix a 2nd sachet in ~50ml (~2oz), drink. Wait 13 min.
- Mix 2 sachets in ~150ml (~5oz), drink. Wait 21–28 min.
- Mix 3 sachets in ~300ml (~10oz), drink. 7 total — morning, empty stomach.
Days 9–15
Daily sachet
- 1 probiotic sachet daily — morning, empty stomach. Continue pH Sachets and Chloride.
Days 16–75
Yogurt + Nourish
- Make yogurt: 1 litre (34oz) full-cream UHT milk + 1 sachet in the Incubator, 10–14h. One batch ≈ 4–5 days.
- Daily: 200–250ml (7–8oz) yogurt each morning; continue pH water and Chloride.
- 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
- Continue daily yogurt indefinitely; keep the Nourish stack as your routine.
What's in your kit
M
21 sachets
pH Sachets
Terrain Primer — structured mineral hydration that supports gut pH.
M
200ml
Chloride
Mineral & Motility Builder — supports hydration, digestion and motility.
E
30-Pack
Probiotic Sachets
The Establishers — Human Probiotic Isolates at 1 trillion CFU per sachet.
N
1 bottle
Prebiotic Syrup
Microbiome Nourisher — feeds your beneficial bacteria so they thrive. Clear, not golden.
N/D
1 bottle
Immuno Protein
Barrier + Immune Defender — an enteric-coated globular glycoprotein for mucosal resilience.
N
1 bottle
Enzymes
Flow Optimiser — a natto-fermentation-derived enzyme complex for healthy circulation.
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
Australia orders@progurt.com.au · United States orders@progurt.com
Nourish add-on
Feed & Fortify
Start after you’ve finished the Progurt Reset, or on Day 16+ of Complete Protocol.
Mineralise
Establish
Nourish
Defend
PDF · US Letter · made to print or read on your phone.
Today
Start here — what to do today
Make sure you’ve finished the Progurt 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
- Begin the Prebiotic below the bottle’s dose. Add to daily yogurt or take separately. Build up gradually.
Week 2
Add Immuno Protein
- Take as directed. Continue the Prebiotic.
Week 3+
Add Enzymes
- Take as directed. Continue Prebiotic + Immuno Protein.
Ongoing
Maintain
- Continue all three daily — best alongside daily yogurt.
What's in your kit
N
1 bottle
Prebiotic Syrup
Microbiome Nourisher — feeds your beneficial bacteria so they thrive. Clear, not golden.
N/D
1 bottle
Immuno Protein
Barrier + Immune Defender — an enteric-coated globular glycoprotein for mucosal resilience.
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 → Progurt Daily+Explore the Monthly ProtocolNot sure which protocol you're on?
Australia orders@progurt.com.au · United States orders@progurt.com
Ongoing maintenance
Complete Maintenance
For graduates of the Progurt Reset or Complete Protocol who have an Incubator.
Mineralise
Establish
Nourish
Defend
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
- 200–250ml (7–8oz) probiotic yogurt. Add the Prebiotic to your yogurt (or take separately). Take Immuno Protein as directed.
Through the day
Mineralise
- pH Sachets in 700ml (24oz) water. Chloride in 250ml (8oz) water around meals.
With a meal
Flow
- Enzymes as directed.
Cadence
Yogurt production
- 1 litre (34oz) full-cream UHT milk + 1 sachet in the Incubator, 10–14h. One batch ≈ 4–5 days; a 5-Pack ≈ 20–25 days.
What's in your kit
M
21 sachets
pH Sachets
Terrain Primer — structured mineral hydration that supports gut pH.
M
100ml
Chloride
Mineral & Motility Builder — supports hydration, digestion and motility.
D
5-Pack
Probiotic Sachets
The Maintainers — one sachet makes 4–5 days of probiotic yogurt.
N
1 bottle
Prebiotic Syrup
Microbiome Nourisher — feeds your beneficial bacteria so they thrive. Clear, not golden.
N/D
1 bottle
Immuno Protein
Barrier + Immune Defender — an enteric-coated globular glycoprotein for mucosal resilience.
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
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