Week 1: Laying the Foundation
Key Focus: Gut health 101, symptom tracking, simple eliminations, hydration, microbiome basics
Educational Component:
- What is the gut microbiome and why it matters
- Signs of imbalance (dysbiosis, bloating, fatigue, brain fog, irregular digestion)
- How gut health influences mood, skin, hormones, and immune function
- Basics of gut-friendly nutrition: hydration, fiber, whole foods
- Start food/mood/symptom journal
Discussion & Client Questions:
- “Tell me about your current symptoms — what feels off?”
- “Have you ever tried an elimination diet or paid attention to food triggers?”
- “How would you describe your current energy, digestion, and stress levels?”
- “What would it feel like to have a healthy, balanced gut?”
Homework:
- Begin journaling (food/symptom/mood log)
- Increase hydration (track water intake)
- Start removing common gut irritants (sugar, alcohol, processed foods)
Week 2: Nourish & Calm
Key Focus: Anti-inflammatory nutrition, stress/nervous system support, first signs of relief
Educational Component:
- Intro to anti-inflammatory foods (omega-3s, greens, fermented foods)
- Gut-brain axis basics — how stress impacts digestion
- How to support the parasympathetic state (rest & digest)
- Digestion tips: chew thoroughly, slow eating, breath before meals
Discussion & Client Questions:
- “Have you noticed any changes in digestion or energy this past week?”
- “Let’s talk about your stress levels — when does your gut feel the worst?”
- “How do you typically approach meals — are you rushed or mindful?”
- “What’s one calming ritual you could build into your day?”
Homework:
- Add calming mealtime practices (breathwork, no screens while eating)
- Begin incorporating 1–2 fermented foods
- Choose one stress-reduction habit (walks, journaling, meditation)
Week 3: Microbiome Magic
Key Focus: Prebiotics/probiotics, fermented foods, digestion boosters
Educational Component:
- Role of prebiotics (food for bacteria) and probiotics (beneficial strains)
- Importance of microbial diversity
- How to introduce fermented foods safely
- Simple digestion boosters: ACV, ginger, bitter herbs
Discussion & Client Questions:
- “How is your body responding to fermented foods or fiber this week?”
- “Let’s explore your tolerance levels — any new symptoms?”
- “Are your bowel movements changing?”
- “What probiotic-rich or prebiotic-rich foods do you enjoy or are willing to try?”
Homework:
- Add 1 prebiotic food + 1 probiotic food daily (rotate for diversity)
- Optional: Try digestive bitters or ACV before meals
- Continue journaling — note any improvements or flares
Week 4: Sustain & Support
Key Focus: Gut-friendly routines, gentle reintroductions, long-term habits
Educational Component:
- Long-term gut maintenance: fiber diversity, whole foods, movement, sleep
- How to reintroduce foods mindfully (3-day method)
- Red flags for potential SIBO/SIFO/dysbiosis
- Importance of ongoing gut check-ins and nervous system regulation
Discussion & Client Questions:
- “What are 1–2 things that have made the biggest impact for you so far?”
- “What foods or habits do you want to reintroduce — and how can we do that slowly?”
- “Do you feel more in tune with your gut/body now than you did before?”
- “What support do you need going forward to sustain these changes?”
Homework:
- Begin reintroducing one food group (3-day test per food)
- Create a weekly gut-health habit tracker
- Optional: Book next-step support call or graduate to 6- or 8-week plan
Joyful Holistic Health 