For everyone · 12 pages
The Gut-Brain Starter Kit
5 gut-loving foods, a 3-day menu with 9 easy recipes, a shopping list and a daily food & mood tracker.
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Celebrity Nutritionist; M.S. in Natural Medicine; Board Certified Holistic Health Practitioner (AADP)
Free Printable Guides: Food & Mood Journal, Gut Health and Midlife Meal Plans
9 free printables from my 20+ years in natural health: real food, simple daily habits and food & mood journals, for men and women alike. Take whichever ones you like. Each one is an instant PDF download.
Global wisdom, everyday wellness.
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Gut, energy, calm & sleep
Simple, real-food habits anyone can start this week.
For everyone · Free taster
5 Steady-Energy Habits
Skip the 3 p.m. slump with the Steady Plate, smart pairings and a caffeine cut-off, plus a sample day and recipe.
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For everyone · Free taster
5 Calm-Kitchen Habits
Five calm, everyday habits for stressful seasons, from steady meals to 3-minute resets, plus a sample day and recipe.
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For everyone · Free taster
5 Rest-Well Habits
Daytime and evening habits that support a better night's sleep, plus a sample day and an overnight oats recipe.
Get it freeFor him, for her
Strength, protein & every stage of life
Pick the one that fits you, or grab one for your partner too.
For men 40+ · Printable
The Testosterone Plate Grocery List & 3-Day Starter
A one-page grocery list sorted by aisle, 5 key habits, a 3-day starter plan and my Steak & Eggs Power Skillet.
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For women in midlife · Free taster
5 Midlife Food Habits
Five simple food habits for perimenopause and menopause, plus a sample day and my Berry Flax Overnight Oats.
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On or off a GLP-1 · Free taster
5 Protein-First Habits
Stay full with protein-first meals, plus a small-appetite sample day and my Protein Berry Overnight Oats.
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Free food & mood journals
A journal works best on paper. Two minutes a day, and you start to notice your own patterns.
For everyone · Pairs with Healing From Within
The 90-Day Food & Mood Journal
13 weeks of simple evening check-ins, 30-plants trackers and monthly look-backs. Print it as often as you like.
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For midlife · Pairs with Nourished Through the Change
Your 12-Week Food & Mood Journal
12 weekly trackers and reflection pages, plus a Pattern Finder to see what keeps your energy, sleep and mood steady.
Get it freeSTEP 1Pick a guide
Choose any free guide above and tap “Get it free”.
STEP 2Grab your copy
You'll land in my shop. Add your email, and the PDF is yours to download, $0.
STEP 3Print & start small
Try one habit this week. Small, steady changes are the ones that stick.
Free guides: questions, answered
Is the food and mood journal really free?
Yes. Both journals, The 90-Day Food & Mood Journal and Your 12-Week Food & Mood Journal, are free printable PDFs ($0). Download once and print as many pages as you like.
Do I need an account to download the free guides?
No account needed. Tap “Get it free”, add your email in my shop, and the PDF is yours to download instantly.
Is there a free gut health food list?
Yes. The Gut-Brain Starter Kit is a free 12-page printable with 5 gut-loving foods, a 3-day menu with 9 easy recipes, a shopping list and a daily food & mood tracker.
Is there a free menopause meal plan?
5 Midlife Food Habits is a free taster with five simple food habits for perimenopause and menopause, a sample day and a recipe. For a full 4-week meal plan with weekly shopping lists, see my book Nourished Through the Change.
Are these guides medical advice?
No. They are wellness education, not medical advice. If you have a health condition, take medication or are pregnant or nursing, please check with your healthcare provider before changing your diet.
Ready for the full guides?
My books and step-by-step programs go deeper, with full meal plans, recipes and trackers.
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