HEALING FOUNDATION 01

Digestion

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Nutrition

• Start with a gluten-free and dairy-free diet — This approach to eating will reduce inflammation throughout the gastrointestinal tract.
• Eat slow-cooked, pressure cooked, or braised foods — They’re often easier to digest. If you’re experiencing a lot of digestive discomfort try sticking to cooked vegetables.
• 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.
• Long-term — Avoid refined sugars, gluten, dairy, and nightshades while focusing on nutrient dense food sources.

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Lifestyle

• Incorporate movement — Move the physical body for at least 15 minutes of intentional activity a day to relieve stress and aid indigestion (walking, stretching, workouts).
• Eat slowly — Chew your food very carefully and thoroughly, stimulating the proper breakdown of nutrients from the start of digestion.
• Relax — Make sure to always eat when you’re in a relaxed state, to support the body’s digestive process.
• Breathe — Practice 4-7-8 breathing exercises before meals.

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Supplements

• Hydrozyme  — Take 2-3 capsules, 3x daily with each meal. Hydrozyme contains small doses of hydrocholoric acid and pepsin enzymes to support the secretion of stomach acid to aid the breakdown of food into nutrients.
• Cod Liver Oil — Take 1 capsule per meal for anti-inflammatory support as it is rich in healthy fats and antioxidants that suppress pro-inflammatory proteins.
• Colon Plus Caps — Take 2 capsules, 2x daily to support optimal elimination while managing ulcerative colitis.

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HEALING FOUNDATION 02

Blood Sugar Balance

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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.
• Include a healthy fat and protein rich food with every carbohydrate — Increase consumption of healthy fats, like avocado, coconut, and olive oil to provide sustainable and satiating energy while signaling digestive hormones, like cholecystokinin (CCK), to stimulate the release of bile, supporting optimal breakdown of essential fatty acids.

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Lifestyle

• Dry brush — Dry brushing before showers can support natural liver and bile detoxification.

• Castor oil packs & Epsom salt baths — 1-2x per week. Castor oil packs and Epsom salt baths aid in natural liver and bile detoxification.
• Talk a 10-minute walk after you eat — Walking helps push the glucose into your muscles which prevents sugar spikes.

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Supplements

• Beta TCP — 1 capsule, 3x daily with food. Beta TCP contains a concentrated form of beet root, vitamin C, and taurine to help support healthy bile flow which allows for better fat digestion and absorption.

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HEALING FOUNDATION 03

Adrenals

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Nutrition

• Nutrient dense additions — 1 cup of bone broth 3-4x per week to help seal the gut lining, fermented foods daily as the nutrients in fermented foods are more easily absorbed, organ meats 2-3x per week for their high mineral content, seafood 3-4x per week, and leafy greens daily for their high vitamin content.
• Hydrate — Stay hydrated with electrolytes to ensure optimal mineral balance. Include 1/4 tsp sea salt in every 32-ounce water bottle.

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Lifestyle

• Create a bedtime routine — Turn off screens 1 hour before sleep. Do stretches and listen to a meditation or sleep story when in bed.
• Manage stress — Practice 4-7-8 breathing exercises or take walks throughout the day to support your HPA axis.

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Supplements

• Probiotic — Take 1-2 capsules at night to support continued gut lining repair, allowing the body a greater opportunity to absorb vitamins and minerals from food.
• Fiber powder — Consume as needed for occasional diarrhea and to help with mineral absorption.
• Seriphos — Take 2 capsules after dinner to help calm the adrenals. Can also be taken during the day during high levels of stress and overwhelm.
• Biomega 1000 — Take 1 capsule, 3x daily to support the HPA axis and anti-inflammatory pathways.

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