Introduction: Why Start With Addition, Not Subtraction?

Most people approach health changes with deprivation: "I have to give up..."

That's backwards.

Instead, we start with addition. Two weeks of adding anti-inflammatory foods BEFORE you eliminate anything. This creates several critical benefits:

1. Reduces deprivation psychology: Your brain isn't focused on what you're losing; it's experiencing what you're gaining
2. Gives your body time to adjust: Gradual transitions work better than sudden changes
3. Reduces withdrawal symptoms: If you have true dependencies (caffeine, sugar, processed foods), gentle introduction prevents harsh withdrawal
4. Allows observation: You notice how adding good foods makes you feel BEFORE removing problem foods
5. Builds momentum: Success breeds motivation. Adding feels like progress.
6. Prevents all-or-nothing thinking: You're not going "all in" on day one; you're building gradually

The 2-Week Gentle Introduction is your foundation for success. Done right, it makes the 6-week commitment phase dramatically easier.

The 2-Week Gentle Introduction Philosophy

Your goal for 2 weeks: Add anti-inflammatory foods without removing anything (yet).

Your approach: Introduce 1-2 new supportive foods daily, notice how you feel, build momentum.

Your mindset: "I'm adding foods that support my healing" not "I'm restricted."

Your tracking: Notice energy, mood, digestion, pain—how do you feel as you add these foods?

How the 2-Week Introduction Works

Week 1: Foundation Building

Your focus: Add nutrient-dense whole foods that support ALL types

Daily additions (add one or two each day; keep everything you normally eat):

Day 1: Add bone broth

• Drink 1 cup daily (warm, with salt)
• Notice: Digestion, energy, satiety

Day 2: Add wild-caught fish

• Eat 4-6 oz one meal
• Notice: Energy, mood, digestion

Day 3: Add quality fat (olive oil or ghee)

• Use 1-2 tbsp extra on meals
• Notice: Satiety, energy, mood

Day 4: Add colorful vegetables

• Add 2+ extra servings of vegetables today
• Notice: Digestion, energy

Day 5: Add quality protein (if not fish already)

• Grass-fed beef, pastured chicken, or eggs
• Notice: Satiety, energy, focus

Day 6: Add probiotics

• Fermented food or probiotic supplement
• Notice: Digestion, mood

Day 7: Add herbs and spices

• Turmeric, ginger, garlic daily
• Notice: Pain level, inflammation, energy

Week 2: Deepening Support

Your focus: Expand on week 1; add type-specific support foods

Daily additions (continue EVERYTHING from week 1; add more):

Day 8: Add magnesium-rich foods

• Dark leafy greens, pumpkin seeds, dark chocolate
• Notice: Sleep, muscle tension, mood

Day 9: Add omega-3 sources (if not done already)

• Walnuts, chia seeds, or additional fish
• Notice: Joint pain, mood, inflammation

Day 10: Add antioxidant-rich foods

• Berries, dark chocolate, colorful vegetables
• Notice: Energy, skin, inflammation

Day 11: Add vitamin C sources

• Citrus, peppers, broccoli, strawberries
• Notice: Immune function, energy, wound healing

Day 12: Add mineral-rich foods

• Sea vegetables, salt to taste, mineral-rich water
• Notice: Energy, cravings, mood

Day 13: Add root cause-specific support

• (See your type-specific section below for what this is)
• Notice: Type-specific improvements

Day 14: Reflect and prepare for core commitment phase

• Review all 14 additions
• Notice overall shifts in how you feel
• Prepare mentally for 6-week core phase

Root-Cause-Specific 2-Week Introduction

Now customize your introduction based on YOUR root cause type.

• 2-week Introduction For Gut-driven Types
• 2-week Introduction For Cortisol-driven Types
• 2-week Introduction For Sugar-driven Types
• 2-week Introduction For Omega-driven Types
• 2-week Introduction For Toxin-driven Types
• 2-week Introduction For Deficiency-driven Types
• 2-week Introduction For Autoimmune-driven Types

How to Track Your 2-Week Introduction

Daily Tracking

Each day, note:

• What new food(s) you added
• Your energy level (0-10)
• Your digestion (0-10)
• Your mood (0-10)
• Any symptoms (pain, inflammation, etc.) (0-10)
• Sleep quality (0-10)
• Anything else you noticed

Weekly Reflection (End of Week 1 and Week 2)

Ask yourself:

1. What changed most noticeably?
2. What foods made you feel best?
3. What foods might need to be removed later?
4. How is your energy overall?
5. How is your mood overall?
6. Are you sleeping better?
7. Is your digestion improving?
8. Is your inflammation decreasing?

Key Takeaways from Lesson 4.1

1. Addition before subtraction creates psychological momentum and reduces deprivation
2. Your root-cause-specific introduction prioritizes what YOUR type needs most
3. Two weeks of gentle addition prepares your body and mind for the 6-week core phase
4. Tracking helps you see changes and understand what foods support you
5. This phase is about building good habits, not removing old ones (yet)
6. Feeling noticeably better after 2 weeks motivates the commitment phase ahead

Moving Forward

At the end of your 2-Week Gentle Introduction, you'll move into Lesson 4.2: The 6-Week Core Commitment Protocol, where you'll have all these anti-inflammatory foods PLUS you'll strategically remove foods that trigger YOUR specific inflammation.

But first, complete your 2-week addition phase. Notice how good you can feel just by adding supportive foods.