30 Day Food Challenge

Food Re-Education

Challenge Video Outline
Day 1: Welcome. What to Expect. Where is your Gut?
Day 3: Defining low to no processed.
Day 5: How to Shop and Cook 101
Day 7: The benefits of taking and sharing pictures.
Day 9: Mini Brain-Training. Your Thoughts Matter.
Day 11: Detox/ Release Support.
Day 13: Microbiome 101 Teaser.
Day 15: Meat and Dairy.
Day 17: Over-Eating Effects and Cause of.
Day 19: Joy, Pleasure, and Down Regulation.
Day 21: Reset / Retreat
Day 23: Social Norms and Eating Different.
Day 25: Feeing lighter?
Day 27: Organic chat. Big farm. Micro nutrients. Pesticides.
Day 29: Your Emotions Determine Your Habits.
Day 30: What is Next?
Day 30: Celebration- How to Treat YourSelf.

Day 1 Video Topics

• Welcome to the Gut ReSet Challenge.

• Challenge Mindset- where to focus.

• What to expect?

• Gut Repair Healing Times.

• Where is your gut now?

• Movies to inspire you and your buddy

  • Gut by Ask The Doctor on Netflix

  • The Magic Pill

Day 3 Video Topics

• Defining no to low processed foods vs medium to high processed (aka natural vs man-made).

• What am I personally giving up?

• 3 Gut Friendly Recipes PDF with Amazon Links

• Why Worksheet

• Giving Up Flour and Sugar Worksheet

The Science of… videos to learn from.

Some Science on \’Processed\’:

Day 5 Video Topics

• How to Shop for The Challenge

• Challenge Shopping and Cooking 101

• Decisions Ahead of Time Worksheet

Day 7 Video Topics

• The benefits of taking and sharing pictures

• Awareness. Sharing. Community.

• #GutHealthResetChallenge (tag all your pics with this hashtag so I can see, please).

• Fog/unconscious/ reactive eating

Day 9 Video Topics

• Mini Brain-Training. Your Thoughts matter.

• Food Thought Errors Worksheet

• Eating Thinking Worksheet

Day 11 Video Topics

• Detox support

• Lemon water

• Calm magnesium (poop)

• Water, rest, walking, sweating, sauna, hot tub, Epsom salt bath

• Coffee enemas

Day 13 Video Topics

• Microbiome 101.
  My motto: \”Feed and protect the friendly, Starve the bad guys.\”

• Ferments, kombucha, pre and probiotics

• Environmental factors like soaps and cleaning products.

Day 15 Video Topics

• Meat and Dairy

• Pesticides, grains, and antibiotics

• Toxins are stored in fat (ie fat and dairy)

• Pasteurized is processed

• Small farm raw and organic

Day 17 Video Topics

• Reset / Retreat/ Rest

• New neural pathways

• Habits

• Reflection and Awareness

• Connection to WANT and internal wisdom

• Time with self and Nature Time Vs Rinse and repeat

• A Letter From My Future Self Worksheet

Day 19 Video Topics

• Over-eating effects and cause of.

• Eating past 80% Full

• Over-weight, over-hunger, over-desire

• 3 or 6 meals a day is a brand new (marketing consumer idea)

• Bodies evolved for feast and famine

• Fasting gives the body time to heal

• Normalized to use food for other than fuel, social, comfort, etc.

Social Food- Upcoming Event Plan (no exceptions) Worksheet

Over Eating Feelings Worksheet

Urge Worksheet

Day 21 Video Topics

• Joy, pleasure, and down regulation

• Dopamine tricks, natural pleasures, long term choices

• Now vs Future

• Chemically Hooked on processed foods

Well Being vs False Pleasures

Day 23 Video Topics

• Social norms and eating different

• My story with my family

Turning Away Food Worksheet

Day 25 Video Topics

• Feeing lighter?

• How are you?

• This was my day

• Carbs how I feel when I eat them.

• New Baseline

Day 27 Video Topics

• Organic Chat

• Expensive $$$

• Upsides and Downsides

• Big farm. Micro nutrients. Pesticides.

• Stealing candy from a baby… You.

• Small Farm vs Big Farm

Day 29 Video Topics

• Intro into Our Human Algorithm

• Your Emotions determine Your Habits

• Challenge = motivated, curious, interested, sick of?

• Feel the Difference.

• \”What I put in my mouth- to my gut- matters.\”
  – How do you Feel? Care, invested, and determined.

• New Religion- New Belief System Worksheet

Day 30 Video Topics

• Future Focus

• Coaching was cheesy until I understood it is about change.

• Develop and create the life, the self, and the health that you want through internal work, awareness, growth, and challenge.
  Beliefs Exercise- Self Coaching (beliefs about your life including health)

A Letter to My Past Self

Health Goals and Your Future

Day 31 Video Topics

• Celebration- how to?

• Big Self vs Little Self; now-self vs long term self

• Well Being vs False Pleasures Remember this worksheet? Option: go back to this list and choose something for your big-self

• My current favorites are walking with my Self in nature, a day of climbing in nature, focused connected time with my little one, hot springs, or a bath.