Week 1

Is it okay to spend more than one week on this phase? 

YES!!!  Absolutely.  If you're willing, I would actually recommend 2-4 weeks working on the items on this list.  You may find that you need very minimal supplement intervention after implementing these changes.  

Download the Guide

• Gut Healing Food List

Download Cronometer to track macro and micro nutrient intake for at least one week and adjust as needed.  

• Dirty Dozen and Clean 15

GOAL: Eat the broadest diet you can using the food list 

Habit Stacking is where you take something you’re already doing and add a new habit after it.

After ____current habit____, I will ____new habit____.

By adding a new action after a current habit, it helps to form new connections in the brain.  You literally rewire your brain to form new habits.  One habit will then trigger the other habit. After you are comfortable and used to one new habit, add the next new habit.

Examples

After I walk my dog, I will refill my water cup.

After I brush my teeth at night, I will meditate for xx minutes.

Habit Stacking will allow you make BIG changes in really tiny steps over time.  It’s OKAY and actually better not to implement everything at once. This will make you more successful long term.

Once you start feeling better, you should not quit or stop

Throughout this program, you will learn many ways to boost wellness.  I am going to list the most important items here so you can use them right away. 

You can stack and do several of these activities simultaneously. 

1. Eat enough calories, protein, carbohydrates and water to fuel your body. 

   1. Download the Cronometer app

   2. Add a pinch of sea salt or Redmond's Real Salt to water (it may have a taste but should not taste salty).

2. Chew your food well (smoothie consistency) 

3. Enjoy healing teas, smoothies and cocktails (Purchase herbs for teas from Mountain Rose Herbs or Starwest Botanicals) 

   1. Adrenal cocktail at 10am and 2pm (or upon waking and 2pm while getting sunshine)

   2. Lemon water or ACV in water before meals if tolerated

   3. Ginger (fresh) before or after meals

   4. CCF Tea after meals

   5. Chamomile before bed

4. If you have coffee or caffeine, enjoy it at least 2 hours after waking and at least an hour away from meals. 

5. Get sunshine daily, ideally upon waking and at 2pm for 20 minutes 

6. Aim to sleep 10pm to 6am. 

   1. Limit blue light 1-2 hours before bed.  No electronics for at least 1 hour before bed, even kindle readers.  

   2. Establish a calming bedtime routine. 

7. Walk daily.  

   1. Walk for at least 20 minutes once per day.  If you can take multiple short walks, that is ideal. 

   2. If you're able to do more and feel good after, lift weights 3 times per week for 15 minutes and do yoga 4 days per week.  

   3. If you're not able to do more, tension and release can really help to boost mitochondria to help give the body the energy it needs to heal. 

8. Utilize breathing techniques throughout the day. 

   1. Download the Paced Breathing App

   2. Use these settings: Inhale 5.0s, hold 0.5s, Exhale 5.0s, hold 0.5s.  Day 1 is 5 minutes.  Work your way up to 20 minutes.  Do this upon waking daily.  Once you're at 20 minutes, repeat at night before bed as long as it's not stimulatory. 

   3. Do 3-5 of these breaths before each meal to shift the body into a parasympathetic state. 

   4. Stimulate the vagus nerve using the voo breath

      • Use the voo breath anytime you feel stressed, anxious, or need to calm down. 

9. Add in somatic exercises before bedtime 

10. Set an intention for each day by using affirmations. 

    1. Positive affirmation such as "I am capable."  

11. Use buzz breath and Dr. Zach Bush's 4 minute workout to boost nitric oxide. 

    1. The buzz breath can be done anytime, but can be very helpful before going to bed 

    2. Dr. Zach Bush's workout can be done in the morning or in place of lifting weights/yoga for now 

12. Use natural detoxification techniques daily (choose 2 each day) 

    1. Castor oil pack over the liver 

    2. Epsom salt bath

    3. Rebounding 

    4. Dry Brushing 

    5. Sauna (no more than 1-2 times per week) 

BONUS: TRE exercises after you have successfully brought in all of these consistently for at least 2 weeks 

MUST DO: Stop researching, unfollow Facebook groups, stop talking to expert, stop watching health videos and reading health books, stop listening to health podcasts.  Other than this program, stop trying to learn any health related content for the next 6 months.  This is to prevent any confusion, uncertainty and to decrease stress. 

Sample Schedule