Hi Susan,
Your personalized plan of care is here.
Your Goals
- Less inflammation
- Less hand pain
- More energy
- More muscle strength
Added together in our session
- Fewer UTIs
- More regular bowel movements
Daily Checklist
Start here
We'll build these habits a little at a time. Do your best each day, but there's no need to be perfect. Every little bit adds up.
Week 1Build the foundation
Week 2Add your herbs
Everything from Week 1, plus your herbs once they arrive:
Week 3Support your gut
Everything from Weeks 1 and 2, plus:
Your checks stay on this device and reset each day.
Herbal Support
Liver & Inflammation Support Tincture
Ocotillo: Gets the lymph moving and supports your liver as it clears out what your body no longer needs.
Yellow Dock: Supports the liver and gently encourages regular bowel movements.
Turmeric: A well-loved anti-inflammatory that helps ease joint pain and supports healthy liver function.
Dosage: 2 dropperfuls, twice a day.
What's a dropperful?
Squeeze, dip, release. That's 1 dropperful (about 1 mL).
Gut Calming Tincture
Blackberry Root: A gentle astringent that tones the gut and helps calm sudden, urgent loose stools.
Dosage: Up to 3 dropperfuls right away whenever you feel a strong sense of urgency.
What's a dropperful?
Squeeze, dip, release. That's 1 dropperful (about 1 mL).
Arnica Cream for Your Hands
Arnica: A soothing topical for achy, stiff joints and sore muscles, like your hands after golf.
How to use: Rub a thin layer into sore hands and joints up to 3 times a day. Unbroken skin only, so skip any spots with active psoriasis.
- Boiron Arnicare ArthritisAmazon
Daily Nourishing Tea
Calendula: Soothes inflammation in the gut and supports healthy lymph flow.
Nettle: Rich in minerals to help build healthy blood, bones, joints and skin, and supportive of the urinary system.
Goji Berry: A nourishing berry that adds a gentle natural sweetness.
Make a 5-day batch:
- Bring 5 cups of water to a boil, then turn off the heat.
- Add 5 tablespoons of the tea blend.
- Cover and steep for at least 15 minutes, or up to overnight.
- Strain into a jar and keep it in the fridge for up to 5 days.
Dosage: Drink 1 cup a day, warmed up or cold.
Food
Aim for 25–30 grams of warm protein each morning. One egg has about 6 grams.
Example breakfast
• ½ cup of nuts (about one handful)
• 2 eggs
• ½ cup of high quality broth from the refrigerated section of the grocery store
Easy eggs
Batch-cook egg muffins for a grab-and-go breakfast all week: Egg muffin recipe
Protein waffles
Top with peanut butter or add an egg to reach your 25–30 grams.
- 365 Buttermilk Protein Waffles12 g protein per 2 wafflesWhole Foods
- Banza Homestyle Protein Waffles10 g protein per 2 waffles. Made from chickpeas, gluten free.Whole Foods
Gut & Urinary Tract Support
Look for probiotic foods and drinks in the refrigerated section.
Probiotic supplement
- Jarrow Fem-DophilusA women's probiotic for urinary tract and vaginal health, 5 billion CFU. Take as directed on the label and keep it in the fridge.Whole Foods
Probiotic foods
- SauerkrautWildbrine Raw Organic Kraut. A forkful on the side of eggs, salads or chicken.Whole Foods
- KimchiMother-in-Law's House Napa Cabbage KimchiWhole Foods
- Cottage cheese with live culturesGood Culture Whole Milk. Great with your blueberries.Whole Foods
- Plain whole milk yogurtMaple Hill Creamery OrganicWhole Foods
- MisoMiso Master Organic Mellow White. Stir into warm (not boiling) broth or soup.Whole Foods
Probiotic drinks
- Water kefirKeVita Sparkling Probiotic Drink, Lemon Ginger. Light and fizzy, made with a water kefir culture.Whole Foods
- Reishi mushroom elixirGT's Alive Ancient Mushroom Elixir, Root Beer. Also comes in Cola.Whole Foods
- KombuchaHealth-Ade Pink Lady AppleWhole Foods
- Probiotic sodaCulture Pop, Pink Grapefruit. A nice swap for a cocktail or soda.Whole Foods
Magnesium for regularity
- Natural Vitality Calm GummiesMagnesium citrate gently draws water into the bowel to help keep things moving. Take as directed on the label.Whole Foods
Hydration
For Fun
Optional extras, whenever you feel like a little self-care.
Castor Oil
Joints: Massage a little into achy hands and joints, especially in the evening.
Face: Use a few drops as the glide for your gua sha routine to help drain lymph.
- Organic castor oilAmazon
Gua Sha Lymph Drainage
A gentle 6-minute routine from a lymphedema physical therapist. Light pressure is all you need.
Shopping List
Check items off as you pick them up. Your herbal formula comes from me.
Supplements & topicals
Probiotic foods
Pick one or two to start, all in the refrigerated section.
Probiotic drinks
Pick one or two to start.