Week 4 · Rebuilding the gut barrier

Gut Repair Foundations

Now that you've built awareness and nervous system baseline, we begin the actual repair work. This week introduces the foundational gut healing protocol — the 4R framework.

This week's lessons
1

The 4R framework

Gut healing follows four steps: Remove (irritants and triggers), Replace (what's missing — digestive enzymes, stomach acid), Reinoculate (beneficial bacteria), and Repair (the gut lining with nutrients like L-glutamine). We start gently with Remove this week.

2

Your personal remove list

Based on your food-and-feeling log from Week 2, you'll identify 2–3 foods to remove for the next four weeks. Not a generic elimination — your data-driven list. Common culprits: industrial seed oils, refined sugar, gluten, or personal triggers you've identified.

3

Bone broth and mineral support

Daily bone broth introduces the amino acids your gut lining needs to repair. We also begin a simple mineral protocol — most people with chronic symptoms are mineral-depleted, and replenishing them often shifts energy within days.

Your practices

Do these daily

Daily bone broth
1 cup of homemade or high-quality bone broth daily.
Trigger removal
Remove your 2–3 identified triggers for the next four weeks. Track symptom response.
Journal prompts

Sit with these

“What did you notice in the first few days without your trigger foods?”
“How did removing triggers affect your energy, mood, and digestion?”
This week's herb
Slippery Elm
A mucilaginous herb that coats and soothes the gut lining. Taken as a powder in water before bed.
Your action this week
Begin daily bone broth and remove your identified trigger foods.
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Week 3: Nervous System Baseline
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Week 5: Hormone Foundations