Anti-Inflammatory Reset Plan (PDF)

A simple, structured way to calm inflammation, boost energy, and feel lighter—without restrictive dieting.

What it is:

• A practical PDF guide that helps you lower everyday inflammation with real food, gentle movement, and doable routines.
• Built on blood-sugar balance, nutrient density, and evidence-aligned lifestyle shifts you can sustain.

What you’ll feel:

• More consistent energy and clearer focus.
• Less bloating and puffiness; easier digestion.
• Calmer joints and fewer flare-ups.
• Steadier moods and better sleep quality.

What’s inside:

• 14-Day Reset Roadmap: Clear daily plan (AM/Midday/PM) so you always know your next step.
• Anti-Inflammatory Plate Blueprint: Protein-forward meals with colorful plants, omega-3 fats, and smart carbs—portion visuals included.
• Recipe Pack + Prep Guide: Batch-friendly soups, sheet-pan meals, hearty salads, smoothie options, and sauces that make everything taste good.
• Grocery Lists by Week: Streamlined, budget-aware lists with seasonal swaps and pantry-friendly alternatives.
• Spice & Herb Toolkit: Turmeric, ginger, garlic, cinnamon, rosemary—how to use them and why they help.
• Gentle Movement Menu: 10–20 minute sequences (mobility, walking intervals, light strength) to support joint health and insulin sensitivity.
• Blood Sugar Basics: Pairing protein, fiber, and healthy fats to reduce spikes and crashes.
• Hydration & Gut Support: Simple fiber targets, fermented food options, electrolytes, and bloat-free strategies.
• “Red Flag” Foods & Smart Substitutes: Reduce ultra-processed oils, added sugars, refined flours—and what to use instead.
• Travel & Social Plan: How to stay on track at restaurants, parties, and busy weeks.
• Check-ins & Trackers: Symptom, energy, and sleep logs so you can see what’s working.

Who it’s for:

• Anyone dealing with fatigue, brain fog, joint stiffness, or bloating who wants a realistic reset.
• Busy people who need clear structure and quick-prep meals.
• Beginners and seasoned resetters who want flexibility without perfectionism.

How it works (at a glance):

1. Build each plate with protein + non-starchy veggies + anti-inflammatory fat; add smart carbs as needed.
2. Include an omega-3 source daily (fatty fish, chia, flax, walnuts) and cook with olive oil or avocado oil.
3. Move gently every day (walks, mobility, light strength); aim for 10–20 minutes.
4. Sleep strategy: consistent wind-down, low-light, and caffeine cut-off; hydrate early, taper later.
5. Review your daily check-in and adjust—this is a reset, not a rigid rulebook.

Why it works:

• Targets root drivers of everyday inflammation: blood sugar swings, ultra-processed foods, poor sleep, and low movement.
• Emphasizes nutrient density and consistency over restriction, supporting hormones, gut health, and joint comfort.
• Small, repeatable actions compound—your baseline gets better week by week.

Notes:

• This plan is educational and not a substitute for medical advice. If you have a medical condition, food allergies, or take prescription meds, consult your clinician before making changes.

Feel the difference in two weeks. The Anti-Inflammatory Reset Plan (PDF) gives you the structure, recipes, and routines to calm inflammation and reclaim steady energy—one doable day at a time.

Ready to reset? Get the plan and start this Monday.