HEALING FOUNDATION 01

Digestion

‍

‍

Nutrition

• Start with a gluten-free and dairy-free diet — This approach to eating will reduce inflammation throughout the gastrointestinal tract.
• Use bitter nutrients — Consume ginger and apple cider vinegar, to stimulate stomach acid production and aid in optimal digestion.
• Slowly implement AIP followed by food reintroductions — The autoimmune protocol will help determine food sensitivities.

‍

‍

‍

Lifestyle

• Incorporate movement — Move the physical body for at least 15 minutes of intentional activity a day to relieve stress and aid indigestion (walking, yoga, pilates).
• Eat slowly and mindfully — Chew your food very carefully and thoroughly, stimulating the proper breakdown of nutrients from the start of digestion.

‍

‍

‍

Supplements

• Digestive bitters — Take 1 dropper, 3x daily with each meal. Digestive bitters increase enzymes that support the secretion of stomach acid to aid the breakdown of food into nutrients.
• Fish Oil — Take 1 capsule per meal for anti-inflammatory support as it is rich in healthy fats and antioxidants that suppress pro-inflammatory proteins.
• Probiotics — Take 1-2 capsules daily. Probiotics support a healthy gut microbiome and reduce inflammation associated with imbalanced gut bacteria.

‍

‍

‍

‍

HEALING FOUNDATION 02

Blood Sugar Balance

‍

‍

Nutrition

• Start your day with a balanced breakfast — Incorporate protein, healthy fats, and veggies. By starting your day with a balanced breakfast, you’re less likely to fall into the craving cycle.
• Remove processed foods while adding healthy fats — Cut down on nutrient low processed foods and increase consumption of whole foods and healthy fats, like avocado, coconut, and olive oil to ensure satiation and sustained energy throughout the day.
• Slowly implement AIP followed by food reintroductions — The autoimmune protocol will help determine food sensitivities.

‍

‍

‍

Lifestyle

• Take a 10 minute walk after you eat — Walking helps push the glucose into your muscles, which prevents blood sugar spikes.
• Practice meditation — Meditating before meals can balance your HPA axis by moving the body from a stressed, high cortisol state into a rest and digest state that is optimal for balanced blood sugar after meals. Consider the Headspace app.
• Castor oil packs, dry brush, & epsom salt baths — 3-4x per week, to support natural liver and bile detoxification.

‍

‍

‍

Supplements

• B Complex — Take 1 capsule daily. B complex supports balanced energy levels, appetite, and regulated metabolism of glucose, fats, and proteins.
• Turmeric — Take 1 capsule daily. Turmeric has anti-inflammatory and antioxidant effects that can aid in blood sugar management, increase insulin sensitivity, and prevent weight gain.
• Zinc — Take 1 capsule daily, as needed. Zinc reduces fasting blood glucose levels while decreasing oxidative stress and inflammatory proteins.

‍

‍

‍

‍

HEALING FOUNDATION 03

Adrenals

‍

‍

Nutrition

• Nutrient dense additions — 1 cup of bone broth daily to help seal the gut lining. Fermented foods daily, as the nutrients in fermented foods are more easily absorbed. Seafood 3-4x per week. Leafy greens daily, for their high vitamin content.

‍

‍

‍

Lifestyle

• Morning routine — Cultivate a gratitude practice and spend 10 minutes getting natural sunlight to start the day in a relaxed, low stress state. Consider the Hatch alarm clock to support your circadian rhythm.
• Bedtime routine — Turn off screens 1 hour before sleep. Drink 1 cup of Nighty Night passionflower tea. Listen to a Headspace meditation and sleep with your phone in a different room to reduce distraction and blue light before bed.
• Manage stress — Practice meditation or take walks throughout the day to support your HPA axis during times of high stress.

‍

‍

‍

Supplements

• Magnesium — Take 1 capsule of magnesium daily to support relaxation and manage stress levels. Magnesium supports muscle and nerve function, increases sleep quality, and aids in the management of stress.
• B12 — Take 1 capsule of B12 daily to support sustained energy. B12 allows the body to convert food into nutrients usable for energy. B12 also produces brain chemicals that balance mood.

‍