THE DAILY FOUNDATION (Do This Every Day for 14 Days)
Morning Gut Primer (Within 10 Minutes of Waking)
Drink 10–12 oz warm water with:
a pinch of mineral-rich salt
optional lemon or 1 teaspoon apple cider vinegar
Purpose:
Rehydrates mucosal lining, stimulates stomach acid, supports early digestion, and reduces morning bloating.
Fiber Diversity Target (Daily Goal)
Consume 20 different plant foods per week and at least 6–8 servings of plants per day, focusing on:
leafy greens
berries
apples, pears
sweet potatoes
carrots
beans/lentils (if tolerated)
herbs + spices
nuts + seeds
Purpose:
Fiber diversity builds a resilient microbiome and helps beneficial bacteria thrive.
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