Shane Melvin brings 14 years of holistic health experience to this nutrition class, breaking down practical ways to boost energy, manage stress, improve sleep, and build a stronger mindset. From smarter food choices to exercise routines that fit real life, this class delivers simple, effective strategies for better well-being.

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Shane Melvin’s class on the Distress Protocol offers a deep dive into natural ways to support the body's healing process. Drawing from years of experience in health and wellness, Shane outlines key areas to focus on for overall well-being. This guide covers diet, movement, stress management, toxin removal, emotional balance, and more.

Healing the Body Naturally

Shane emphasizes that the body is designed to heal itself when given the right conditions. He shares his own health journey, detailing how he overcame various health issues by applying the principles of the Distress Protocol. His approach includes a combination of nutrition, exercise, detoxification, and emotional balance.

Diet: Eating for Health

Nutrition plays a foundational role in healing. Shane stresses the importance of eating a variety of foods, particularly focusing on:

• Eating the rainbow: Consuming diverse plant-based foods to support gut health and microbiome diversity.
• Timing meals: Making lunch the largest meal of the day when digestion is strongest and keeping dinner light.
• Seasonal eating: Adjusting food choices based on the time of year to align with the body's needs.
• Food combining: Avoiding combinations that hinder digestion, such as mixing fast-digesting fruit with heavy proteins.
• Hydration: Drinking half your body weight in ounces of water daily and avoiding excess snacking to prevent insulin spikes.

Movement: The Power of Exercise

Regular movement is essential for overall health. Shane highlights:

• Finding enjoyable forms of exercise to stay consistent.
• Strength training as a crucial component, especially with age.
• Aiming for at least 10,000 steps a day, with 15,000 steps recommended for fat loss.
• Simple morning movement, like jumping jacks or a short walk, to reduce cortisol levels.

Managing Stress and Emotional Health

Stress and emotions play a major role in well-being. Shane recommends:

• Daily gratitude and prayer to cultivate a positive mindset.
• Deep breathing exercises and grounding (walking barefoot outside) to regulate the nervous system.
• Journaling and releasing suppressed emotions, which can have significant health benefits.
• Prioritizing relationships that bring positivity and learning to say no to those that drain energy.

Toxin Removal: Detoxifying the Body

Clearing toxins can significantly improve health. Shane outlines key detox strategies:

• Supporting the liver, the body’s main detox organ, through liver flushes and colonics.
• Infrared sauna use to promote sweating and toxin release.
• Drinking lemon water with Himalayan salt first thing in the morning to aid digestion and hydration.
• Oil pulling and tongue scraping to remove bacteria and improve oral health.
• Spirulina and chlorella supplementation to bind and remove heavy metals.

Fasting: Giving the Body a Break

Fasting is another powerful tool for resetting the body. Shane discusses:

• Intermittent fasting, starting with a 12-hour fast and gradually extending to 16–17 hours.
• 24-hour fasting once a week for metabolic benefits.
• 72-hour fasting as a way to reset the immune system and eliminate unhealthy cells.
• How colonics can mimic the benefits of fasting, providing deep cleansing in a short time.

The Importance of Rest and Reset

Recovery is just as crucial as activity. Shane emphasizes:

• Prioritizing sleep, aiming for 7–9 hours a night and being in bed by 10 PM to support the body’s natural detox cycle.
• Reducing screen time to prevent digital overload and stress.
• Engaging in hobbies and laughter, which contribute to emotional well-being.

Sunshine and Supplementation

Sun exposure is essential for mood and immune function. Shane advises:

• Getting morning sunlight to regulate sleep and hormone cycles.
• Supplementing with zinc, magnesium, and vitamin C when necessary.
• Working with a professional to determine nutritional needs rather than taking random supplements.

The Power of Mindset

A strong mindset is key to sustaining long-term health. Shane encourages:

• Focusing on solutions rather than obstacles.
• Setting goals and visualizing success.
• Maintaining confidence in the body's ability to heal.

Final Thoughts

The Distress Protocol is a holistic approach designed to bring the body back into balance. By integrating diet, exercise, detoxification, emotional well-being, and mindset, individuals can create a foundation for long-term health. Shane’s message is clear: healing is possible when we give the body the right tools and environment to thrive.