Food & Lifestyle Instructions:
Continue eating foods off your Safe Food List, as well as experimenting with a new food each day. For any extreme symptoms, avoid that food for 6 months.
Eat an anti-inflammatory diet. This includes low carb food, probiotics, prebiotics, polyphenols, anti-oxidants, clean proteins, healthy fats, and lots of herbs.
Reduce your Toxic Load by avoiding Processed Foods, and using Organic Food & Household Products. For the sake of finances, use the Dirty Dozen & Clean 15 Lists. Keep your home well-stocked with clean & nutritious foods. Keep temptations out!
Continue good hydration. Drink plenty of filtered water, herbal teas, and green juices.
Promote Stomach Acid Production by slowing down, smelling your food, chewing thoroughly, and using Apple Cider Vinegar and Ginger.
Try Intermittent Fasting! It has many benefits for your blood sugar, metabolic flexibility, weight loss, and satiety.
Prioritize daily bowel regularity…As well as Good Sleep! This is when your body heals and repairs.
Food List:
All Foods from your Safe Food List.
PROBIOTIC FOODS: (good gut organisms)
aged cheese, coconut water kefir, dairy yogurt, kimchi,
kombucha, milk kefir, miso, pickled onions,
sauerkraut, water kefir, etc.
PREBIOTIC FOODS: (food for the organisms)
artichoke, carrots, celery, cucumbers, chicory root,
dandelion, garlic, jicama, leeks, onion, radishes, tomatoes
POLYPHENOLS: (food for the organisms + kill pathogens)
apples, artichoke hearts, beans, berries, black & green tea,
broccoli, Brussels sprouts, cauliflower, cherries, cocoa, coffee,
elderberry, flax, grapes, nuts, olive oil, olives, onion, parsley,
peaches, plums, pomegranates, prunes, red wine, spices, spinach
GUT HEALTHY HERBS:
Italian herbs (oregano, thyme, etc), anise, caraway, cinnamon,
cloves, coriander, dill, fennel, ginger (promotes stomach acid & bile),
juniper, licorice, peppermint,
coffee or black/herbal teas with butter
VEGETABLES:
eggplant, legumes, peppers, potatoes, spinach
HEALTHY FATS:
grass-fed butter, coconut oil, ghee,
chocolate (raw cacao), nuts,
dairy: goat & cow (raw, grass-fed)
CLEAN FIFTEEN: (2025 list)
asparagus, avocados, cabbage, carrots, honeydew, kiwi,
mangoes, mushrooms, onions, papaya, pineapple, sweet corn,
sweet peas, sweet potatoes, watermelon
DIRTY DOZEN: (2025 list)
apples, blueberries, cherries, collard & mustard greens,
grapes, green beans, kale, nectarines, peaches, pears,
peppers, spinach, strawberries
Supplement Instructions:
When the 3 months are up for the Phase 1-3 Supplements, switch to these Gut Healthy Supplements. Follow instructions per package directions.
| Probiotics: the beneficial gut organisms |
| Collagen: digestion, tissue repair, gut lining |
| Colostrum: inflammation, immune support |
| Fish Oil: inflammation, microbiome, gut barrier |
| Magnesium: regularity, stress reliever, enzyme support |
| Zinc: intestinal lining, immune support, stomach acid |
| D3: regulation, inflammation, microbiome |
| Multivitamin: nutrient gaps, cell repair, digestion |
Other Healing Habits:
Sauna, Steam Room, Hot Tubs
Red Light Therapy, Infrared Sauna
Meditation & Breathing Exercises
Lymph Massage, Dry Brushing
Oil Pulling
Grounding
Brain Music (Tibetan Bowls, Solfeggio Frequencies, Gregorian Chants)
Daily Time without your Phone
Weekly Social Media Fasts
Hormone & Mineral Deficiency Tests
…. & much more!
Take After Pictures to document your great accomplishment!
Click here for a printable Phase 4 Overview Chart
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