The short version: it's a simple way of eating that uses beans, lentils, and other legumes, 3 to 6 small servings a day, alongside lean protein and loads of veggies, to support your body's own detox system. That's it. No powders, no potions, no $90 supplement stack. The method was developed by Dr. Karen Hurd, who I've studied under and worked alongside for 13 years. I used it to put my Crohn's disease and endometriosis into remission, and I've spent the last decade guiding thousands of people through it.

One word: soluble fiber. Beans are packed with it. Soluble fiber works like a sponge in your gut. Your liver is constantly filtering things your body wants gone: used-up hormones, environmental junk, byproducts of stress. It dumps them into your digestive tract in bile. Without enough soluble fiber there to soak them up, most of that gets reabsorbed and recirculated. The sponge catches it and you deposit it in the toilet! Voila

During the healing phase, we pause the big three: caffeine, sugar, (sometimes fruit) and alcohol. I know. Take a breath. Here's why: all three make your liver and adrenals work overtime, which is exactly the workload we're trying to lighten. You don't have to be perfect on day one. Every helping decision counts, and we build from wherever you actually are. Not where Instagram thinks you should be.

Canned beans are a beautiful on-ramp. Rinse them well before eating (skip refried). Cooking from dry is best, and cheaper, and your kitchen will smell amazing. But whatever gets beans in you, wins. My pantry favorites: Rancho Gordo, Primary Beans, Edison granary, and Purcell Mountain Farms. Canned beans- Eden Beans, Jovial and Bold Beans.

Lean protein and vegetables, with whole grains if they're part of your personal plan. If you're vegetarian or vegan, pair your beans with a grain like quinoa, rice, or millet to round out the protein.

Cooking with some unsaturated fat is fine for most healing plans. Fat will binds with soluble fiber and in some cases we want it to bind with bile at the rate of 100%. So during the healing phase we keep beans and fat snacks separate. You still eat healthy fats! Just not in the same bowl. And there are phases where we intentionally go lower fat to hit hormone goals, which we adjust person by person. This is where my 13 years experience comes handy.

Whether your goal is healthy weight loss or necessary weight gain, these are custom metabolic tweaks we build directly into your personalized plan, not a separate restrictive program. Here is what Unique will never do: shame-based restriction or starvation diets. Beans are extraordinarily filling, they naturally stabilize the satiety hormones your body already makes, and weight tends to move toward its healthy baseline when the underlying biology is working properly.

The Bean Protocol acts as nature’s original metabolic regulator, working directly with your body’s gut hormones to unlock sustainable fat loss and all-day energy. Here is the science behind how it works:

• Natural GLP-1 Stimulation: When the soluble fiber in beans reaches your large intestine, your gut bacteria ferment it into short-chain fatty acids (SCFAs). These fatty acids naturally trigger your gut cells to release GLP-1—the exact hormone modern weight-loss medications mimic. This naturally quietens "food noise," stabilizes insulin, and curbs sugar cravings.

• Controlled Gastric Emptying: Soluble fiber absorbs water in the stomach, forming a viscous gel that slows down how fast food moves through your digestive tract. Because your stomach stays full longer, you experience deep satiety and a flat blood sugar line—completely eliminating afternoon energy crashes.

• The Estrogen & Toxin "Bile Sweep": The liver neutralizes excess hormones (like estrogen, which signals the body to store stubborn fat) and metabolic waste by packaging them into bile. Without fiber, your gut reabsorbs this toxic bile, stalling your metabolism. The dense fiber in beans acts like a physical "trash bag," binding to the waste-filled bile and escorting it out. This forces your liver to use up circulating fat and cholesterol to make fresh, clean bile.

A massive global search query from busy individuals or those who simply do not like the taste or texture of whole beans.

• The Real Answer: Legumes are always the gold standard because they provide intact protein, minerals, and complex structures that feed the microbiome. However, Unique frequently uses organic whole psyllium husk in water as a highly effective standalone "broom" to substitute for bean servings or clear out morning adrenaline.

Absolutely. Unique is happy to review your existing stool or gut test results and directly integrate that data into your custom Bean Protocol plan for a highly targeted approach.

For the most accurate and actionable microbiome data, Unique highly recommends Tiny Health gut testing.

We suggest signing up for a Tiny Health membership, which includes two comprehensive gut tests to track your progress over time, alongside a dedicated consultation with one of their internal experts. You can use my Code: YoureGreat for a discount.

Unique has a preferred provider she recommends at Tiny Health and is happy to attend your consultation call with you to ensure your microbiome data and your customized Bean Protocol plan align perfectly for optimal gut healing.

For some people, yes, and it's different for everyone. Some feel flu-ish for a few days. Some get a temporary skin flare or cramps, or an old symptom waves goodbye on its way out. Others feel great from day one. If you're also coming off caffeine, expect a headache that is 100 percent the caffeine talking, not the beans.

Rough days early on are usually a sign the system is doing the work. If anything feels scary or severe, check in with your doctor. Always.

Maybe at first—and please know it is not a sign that something is wrong! Your gut bacteria are simply meeting a new food supply and throwing a small welcome party.

When you suddenly introduce a rich source of soluble fiber to microbes that aren't used to it, they ferment it rapidly. This fermentation actually creates beneficial short-chain fatty acids (SCFAs), but it can produce temporary gas and bloating in the process.

To make the transition as smooth as possible, follow these quick tips:

• Start Slow: You don't have to jump straight into large portions. Start with just one tablespoon of beans per meal and slowly scale up as your body builds its "fiber machinery."

• Prep Correctly: If using canned beans, rinse them thoroughly under cold water until the water runs clear. If cooking from scratch, soak them well and cook them until they are completely soft and easily mashed.

• Opt for Gentle Legumes: Lean into highly digestible options during week one, like warm French green lentils, split mung beans, or pureed white bean dips.

For most people, the system completely settles within a couple of weeks as the microbiome adjusts. If the bloating doesn't settle, don't worry—that is just valuable information about your unique gut environment. It gives us a clue that we need to look closer at your digestive enzymes, hydration, or specific bacterial overgrowths, and we will tweak your plan accordingly!

Absolutely. If you follow a plant-based, vegan, or vegetarian lifestyle, the Bean Protocol is an incredibly natural fit—after all, legumes are already your foundational food group! However, navigating the protocol’s unique rules around fat separation and plant-based protein combinations requires a highly strategic approach to optimize your results.

Here is how to successfully implement the Bean Protocol specifically for plant-based biology:

• Meeting Your Protein Needs: Because you don't eat animal protein, beans pull double duty as both your therapeutic soluble fiber "broom" and your primary clean protein source. At your main meals, you will simply increase your legume portion sizes to ensure you are meeting your daily amino acid and caloric requirements.

• The Soy Break: We recommend taking a temporary break from processed soy products (including tofu, tempeh, unless soy free) during the active 90-day healing phase. Soy can be quite heavy, stagnant, and difficult for an overworked or congested liver to process. Stick to intact, whole lentils, chickpeas, black beans, and various soup beans to build true biological resilience.

• Ideal Plant-Based Food Pairings: To build a complete, bioavailable protein profile, pair your mealtime legumes with clean, gluten-free grains like quinoa, brown rice, wild rice, or gluten-free oats. For your vegetables, load your plate with thoroughly steamed or roasted options like zucchini, squash, carrots, and leafy greens sautéed in olive oil. Avoid large, raw salads at first to give your digestive tract a gentle environment to adapt to the higher fiber load.

Unique's Pro-Tip: A fantastic meal-prep hack for plant-based clients is making an oil-free, fat-free hummus or white bean dip using just blended cannellini beans or chickpeas, fresh garlic, lemon juice, sea salt, and a splash of warm water. It makes eating your standalone, fat-free therapeutic bean snacks highly delicious and incredibly easy to take on the go!

When starting the Bean Protocol, everyone’s physiological timeline is unique. Some individuals feel a noticeable shift in their energy levels, bloating, and digestion within just two weeks. I felt a sense of calm in the first month and better poops.

However, for deeper cellular work, Unique asks for a minimum of three months of strict consistency. This 90-day window is biologically significant: it is roughly how long it takes for your endocrine system to generate new cells and clear out years of recycled adrenaline and old hormones. You are quite literally rebuilding your physiology from the inside out.

For long-standing chronic conditions—such as severe gut dysbiosis, Crohn's disease, or advanced autoimmune issues—true healing is measured in months and sometimes years. It is incredibly important to understand that chronic healing is not a straight line. Your body will experience waves of clearance, shifts in energy, and periods of restructuring as it repairs.

Anyone who promises you a perfectly straight line to health is selling you a quick fix. Unique doesn't promise a straight line—she promises you a clear, medically backed direction toward true, lasting resilience.

Unique's Pro-Tip: Don't let a temporary flare or a day of low energy discourage you during your first month. When you use soluble fiber to systematically pull old toxins out of your liver, your nervous system has to adapt to a completely new baseline. Consistency is your greatest anchor; stick to the protocol, and give your biology the time it needs to turn the tide.

The short answer is no—the strict therapeutic healing phase is temporary. However, the foundational habits of this protocol will naturally become a long-term way of living, just in a much looser, friendlier, and highly flexible form.

There is a major biological difference between an active healing plan and a long-term maintenance plan. Knowing exactly when your liver has cleared enough toxic burden to safely shift from one phase to the other is a core skill Unique teaches her clients.

Here is the honest truth about chronic gut health: if nothing changes, nothing changes. If you achieve remission or reach your weight loss goals and immediately return to your old dietary habits, your old symptoms and health problems will tend to RSVP "yes" and return.

The good news? The maintenance phase has plenty of room for real life, celebrations, and flexibility. Unique has been living this protocol for over a decade, and her lifestyle is incredibly vibrant and delicious. The goal isn't lifelong restriction; it is building a bulletproof foundation of resilience so your body can handle real life without breaking down.

Unique's Pro-Tip: Think of the first 90 days as an intensive biological boot camp for your liver and nervous system. Once your baseline health is restored, your daily routine shifts from "aggressive cleanup" to simple "daily maintenance." You'll still keep your beans as a daily anchor, but you'll have all the freedom to enjoy life to the absolute fullest!

This is the protocol's absolute home turf. Excess and used-up hormones—estrogen especially—are supposed to leave your body through the exact digestive pathway that soluble fiber supports. When they don’t leave, they recirculate through your bloodstream. Recirculating estrogen is the hidden driver behind a massive amount of hormonal misery: brutal periods, severe mood swings, hormonal acne, and hot flashes.

Clients regularly report periods that stop hurting and moods that stop swinging. Unique also holds specific training in menopause nutrition

Your skin is a physical report card for what is happening inside your body.

Hormonal acne and cystic breakouts respond beautifully when excess androgens and estrogens are finally given a clear biological exit route through the gut.

One of Unique’s favorite client testimonials came from someone whose chronic skin issues began clearing within the very first month. We always recommend giving your body three months before you judge the results—and make sure to take "before" photos. You will definitely want them!

The science here is catching up fast: your gut microbiome manufactures a massive share of your daily mood chemistry and neurotransmitters, and blood sugar swings are anxiety's favorite fuel. Beans steady your blood sugar for hours at a time and feed the beneficial gut bacteria directly linked to calmer moods. Clients use the word "steady" a lot when describing their energy shifts. Steady is wildly underrated until you finally feel it.

This is Unique’s personal story. Diagnosed with severe Crohn's disease at age 34, this exact protocol is how she found her way into deep remission and stayed there for over 11 years.

Gut work on the protocol is slower, highly customized, and gentler: we utilize soft-cooked veggies, carefully built legume portions, and patience. If you have an active IBD flare or a diagnosed medical condition, please work with your doctor alongside Unique, not instead of her.

Balanced, properly metabolized hormones are the exact foundation that fertility is built on. Unique has walked alongside many clients through natural conception, IVF prep, and postpartum recovery. If you are currently pregnant or trying to conceive, this is a protocol to do with your prescribing doctor in the loop and a personalized 1:1 plan rather than a DIY approach.

Yes! Honestly, beans and GLP-1 medications are talking to the exact same gut hormones. The fullness and satiety signals that those medications medically amplify are signals your body is already designed to produce—and the protein, soluble fiber, and resistant starch in beans naturally trigger them.

• If you are currently on a GLP-1: We go very gently and introduce fiber slowly, since your digestion is already medically slowed down.

• If you are transition off a GLP-1: This is exactly the style of eating that helps you keep your appetite steady and prevent rebound weight gain on the other side. We always welcome bringing your prescribing doctor into the conversation.

We won't pretend a bean fixes everything, and complicated chronic illnesses deserve absolute honesty. What we can say: lightened liver burden and a well-fed gut microbiome help almost every system in your body do its job better—including your immune system.

Unique has successfully supported clients through Lyme recovery, severe histamine intolerance, and conditions with long, confusing names. These require a 1:1 conversation. Book a 15-minute discovery call and let's find out if this is the right guide for your journey.

Beans do not check ID cards. Men detoxify hormones, old adrenaline, and environmental junk through the exact same liver and the same gut pathways as women. Unique has worked with plenty of men, and her podcast features many of their success stories. Note: The 12-week live group coaching is women-only due to the deep cycle and menopause work inside it, but all 1:1 consults and e-courses are fully open to men.

Because Seats are limited, once you have enrolled in the course, we are unable to provide refunds for any reason. We encourage you to carefully consider your capacity and commitment to the course before enrolling. Your understanding is appreciated.

We will be recording all live sessions. These recordings are intended to benefit participants who are unable to attend live or wish to review content later.

By joining the course, you consent to being recorded. These recordings will be used respectfully, strictly for educational purposes, and will be accessible only to registered course participants.

The E-Course is the Map: A self-paced experience featuring audio lessons, foundational meal plans, recipes, and community forum access.

• The 12-Week Live Experience is the Guided Expedition: Weekly live coaching sessions with Unique, live Q&As with legendary biochemist Dr. Karen Hurd, and an intimate group of women walking right alongside you.

• 1:1 Coaching is a Custom Blueprint: A highly individualized plan built entirely around your unique body, your functional lab work, your medications, and your personal medical history.

Many clients love starting with the self-paced course and stepping up to live or 1:1 coaching when they feel ready for deeper customization.

Still have a question we didn't answer here? Email us directly—Unique reads them! And remember: you are the only person who can hold your feet to the flame, but Unique will expertly guide, anchor, and support you every single step of the way. Office@youregreat.com

Yes! The Bean Protocol can be highly effective for SIBO, but it requires careful customization to avoid triggering severe bloating or gas. I specialize in working with SIBO clients to tailor the protocol to their unique digestive needs. To get a clear picture of your gut health, I suggest ordering a gut test kit through Tiny Health (Code: YOUREGREAT). This allows us to map out a targeted, long-term healing plan.

Yes! The Bean Protocol is completely safe and highly beneficial to follow during pregnancy. It is a nutrient-dense approach that provides an abundance of essential minerals like folate (vitamin B9) for fetal development, while offering massive benefits for liver and metabolic health:

• Blood Sugar & Gestational Diabetes: The unique combination of complex carbohydrates and plant protein in beans slows down digestion, prevents insulin spikes, and promotes stable blood sugar management—making it excellent for preventing or managing gestational diabetes.

• Cholestasis of Pregnancy (ICP) Relief: The high amount of soluble fiber in beans binds to excess bile acids in the gut and removes them from the body. This helps relieve the intense, uncomfortable itching caused by sluggish liver and gallbladder function during pregnancy.

Because your nutritional needs shift throughout each trimester, it is best to customize the protocol for prenatal health.

• 12-Week Group Coaching: Connect with a supportive community.

• 1-on-1 Health Consultation: Get a fully personalized prenatal plan.

• Self-Paced E-Course + Coaching Calls: Learn at your own pace with expert support.

Yes! Babies can absolutely eat beans as soon as they are ready to start solid foods, typically around 6 months of age. Beans are a nutritional powerhouse for growing infants, providing essential plant-based protein, iron, zinc, and folate.

Many parents worry that beans will give their baby painful gas, but their digestive systems adapt beautifully when introduced correctly. Here are a few tips for safely introducing beans to your baby:

• Texture Matters: For early stages or baby-led weaning (BLW), thoroughly cook the beans and mash them into a smooth puree, or flatten whole, soft beans between your fingers to prevent a choking hazard.

• Start Small: Introduce just a spoonful at a time to allow your baby's gut microbiome to adapt to the high fiber content.

• Soak for Easy Digestion: Properly soaking and rinsing dry beans before cooking helps break down the complex sugars that cause gas, making them much gentler on tiny tummies. And adults too!

Want to ensure your whole family is thriving on a nutrient-dense plan? You can book a private health consult, join my 12-week group, or sign up for my e-course with coaching calls to learn how to seamlessly adapt the protocol for infants, toddlers, and parents alike!

A: Yes, clean cooking is a vital part of the Bean Protocol. Because the protocol is designed to help your liver detoxify and balance your hormones, it is crucial to avoid cooking on traditional non-stick pans that leach endocrine-disrupting chemicals (like PFAS, PFOA, and lead) straight into your healthy food.

To maximize your gut and hormone healing, I highly recommend investing in high-quality, non-toxic cookware. My absolute favorite brands for clean cooking are Caraway and Field Company:

Caraway (Best for Modern, Non-Toxic Ceramic): Caraway pans use a naturally smooth ceramic coating that is completely free of Teflon, heavy metals, and toxic chemicals. They offer effortless, naturally non-stick cooking which is perfect for sautéing protocol-approved veggies, reheating your beans, or making a quick morning oat bran porridge without a frustrating cleanup. Discount Code: youregreat

• Field Company (Best for Heirloom Cast Iron): For heavy-duty cooking, searing, and baking, Field Company makes incredibly smooth, lightweight cast iron skillets. Unlike modern, rough cast iron, their pans are precision-machined to be smooth right out of the box. Cooking with Field Company naturally fortifies your food with trace amounts of dietary iron—which is fantastic for prenatal health and energy—without any chemical synthetic coatings. Discount Code: UNIQUEHAMMOND

Ready to streamline your healthy lifestyle without the overwhelm? You can join my 12-week group coaching program, book a personalized 1-on-1 health consultation, or access my self-paced e-course with live weekly coaching calls to get my full list of approved clean kitchen swaps!