Introduction: Your Custom Food Framework

Now that you understand the Bio-Individuality Filter, you're ready for the next critical tool: your complete, personalized food framework.

This is NOT a generic diet. This is a framework built specifically for YOUR inflammation driver, designed to:

• Support YOUR body's healing
• Address YOUR specific root cause
• Work within YOUR budget constraints
• Fit YOUR lifestyle reality
• Give you clear YES/TEST/AVOID guidance

This framework starts with a universal anti-inflammatory foundation that applies to everyone, then layers in your root-cause-specific food guidance so you know exactly what to emphasize and what to limit based on YOUR type.

Universal Anti-Inflammatory Foundation (Everyone Starts Here)

These principles apply to every root-cause type as a baseline:

SUPPORT (Eat Regularly)

Quality proteins:

• Grass-fed beef, pastured pork, wild game
• Wild-caught fish and seafood
• Pastured eggs
• Plant-based proteins (legumes, nuts, seeds—if tolerated)

Colorful vegetables (variety is key):

• Leafy greens (spinach, kale, chard, romaine)
• Cruciferous (broccoli, cauliflower, Brussels sprouts)
• Root vegetables (carrots, beets, sweet potato)
• Bright vegetables (red peppers, purple cabbage, yellow squash)
• Mushrooms (immune-supporting)

Healthy fats:

• Extra virgin olive oil
• Avocado and avocado oil
• Coconut oil
• Grass-fed butter or ghee
• Nuts and seeds (if tolerated)
• Fatty fish (salmon, sardines, mackerel)

Complex carbohydrates:

• Sweet potatoes
• Whole grains (if tolerated)
• Rice (white or brown)
• Oats (if tolerated)
• Legumes (if tolerated)

Hydration:

• Filtered water
• Herbal tea
• Bone broth

REDUCE (Minimize or Eliminate)

Processed foods:

• Packaged foods with ingredients you don't recognize
• Refined sugar and added sugars
• Seed oils (canola, soybean, corn, sunflower)
• Trans fats (margarine, shortening)
• Refined grains (white bread, pasta, white rice)
• Chemical additives and preservatives

Inflammatory foods:

• Excessive refined carbohydrates
• High-sugar foods and beverages
• Damaged/oxidized oils
• Processed meats

Root-Cause-Specific Food Frameworks

Now apply YOUR framework based on YOUR primary root cause:

• Framework For Gut-driven Types
• Framework For Cortisol-driven Types
• Framework For Sugar-driven Types
• Framework For Omega-driven Types
• Framework For Toxin-driven Types
• Framework For Deficiency-driven Types
• Framework For Autoimmune-driven Types

Using Your Framework

Your food framework is YOUR guide, not a straitjacket:

1. Start with TIER 1: These are your foundation foods. Emphasize these.
2. Consider TIER 2: These need personal testing. Track your response carefully.
3. Minimize TIER 3: These should be reduced or tested after initial healing.
4. Avoid TIER 4: These typically worsen your specific condition.
5. Budget-friendly swaps: Use these to make your protocol affordable

Key Takeaways from Lesson 3.2

1. Universal foundation applies to everyone as the starting point
2. Your root-cause-specific framework is YOUR priority above generic rules
3. TIER 1 foods support your specific healing - emphasize these
4. TIER 2-4 foods require personal testing via your tracking data
5. Budget-friendly swaps make your protocol sustainable long-term
6. Your framework evolves as you heal - revisit after 2-3 months
7. This is YOUR personalized food framework, not a generic diet

What's Next?

In Lesson 3.3, you'll learn how to apply this framework to controversial foods and confusing nutrition trends using your Bio-Individuality Filter, so you can navigate any food question with confidence.