Built on the science of gut cell renewal — with phase protocols, Foundation Principles, supplement guidance, symptom tracking, shopping lists, and long-term maintenance.
If you have tried elimination diets, probiotics, supplements, or gut programs that helped for a while but never created lasting change, Foundation was built for you.
The program is based on a simple biological truth: the gut lining renews rapidly. When the right conditions are created — fewer inflammatory triggers, better repair nutrients, a calmer nervous system, deeper sleep, and a structured reintroduction plan — the body has an opportunity to rebuild from the inside out.
A short introduction to the program, the science behind it, and how the next 30 days will unfold.
A short introduction to the program, the science behind it, and how the next 30 days will unfold.
Foundation was created for people who feel like their body has become harder to read. You may be eating "healthy" but still reacting. You may have tried removing foods, adding supplements, or pushing through symptoms without understanding what is actually happening underneath.
Foundation gives you a structured starting point.
Bloating, cramping, irregularity, food reactions, digestive heaviness.
Brain fog, poor mood stability, anxiety around eating, unsettled sleep.
Fatigue, skin changes, inflammatory symptoms, low resilience.
You have tried diets, probiotics, or supplements but do not have a clear framework for what to do next.
The intestinal lining is formed by a single layer of epithelial cells. These cells help absorb nutrients, maintain the gut barrier, communicate with the immune system, and regulate what passes from the gut into the body.
Over 30 days, the program works to reduce interference, provide targeted repair inputs, support microbiome rebuilding, regulate the nervous system, and stabilise the daily rhythms that influence gut repair.
Most gut programs focus on what to remove. Foundation goes further. It removes inflammatory triggers, but it also restores key repair inputs, supports the gut-brain axis, protects sleep, guides supplement use, tracks symptom trends, and provides a clear pathway beyond the first 30 days.
The goal is not to make your life smaller. The goal is to help your gut become more resilient — so that over time, you can handle more, react less, and recover faster when things drift.
Phase 1 is the most structured week of the program. The gut receives a deliberately simple set of inputs designed to remove inflammatory triggers and give newly forming gut cells the least reactive environment possible.
Once the acute reset is complete, Phase 2 introduces carefully selected whole foods while maintaining the repair-focused environment. The emphasis shifts from clearing to rebuilding.
Foods such as eggs, avocado, wild fatty fish, cooked spinach, courgette, olive oil, coconut oil, ghee, and bone broth are used to support nutrient sufficiency, metabolic steadiness, and reduced fermentation.
Phase 3 consolidates the progress made in the first three weeks. Fermented foods are introduced carefully once bloating has resolved.
Food reintroduction becomes more systematic, with one new food added every three days and symptoms monitored for 48–72 hours. The goal is to move from restriction into intelligent expansion.
Foundation is not just a meal plan. It is built on seven biological principles that shape how the body repairs, regulates, and stabilises. These principles are introduced during the 30-day program and become the framework for long-term gut resilience.
Explore all seven →Foundation treats nervous system regulation as part of gut repair — not as an optional wellness extra.
The gut and brain communicate continuously through the vagus nerve, enteric nervous system, bloodstream, microbiome, and shared signalling pathways. Chronic stress can increase intestinal permeability, disrupt microbiome balance, impair motility, and amplify food-related anxiety.
"The state you eat in can change the way your gut receives food."
Many people with chronic gut dysfunction develop anxiety around eating. Not because they are irrational. Because the nervous system has learned to associate food with discomfort, unpredictability, and threat.
Foundation addresses this directly through a structured meal environment protocol — supporting the cephalic phase of digestion, calming the nervous system before meals, and helping the body relearn safety around food.
Foundation is designed to remove uncertainty. Inside the program, you receive the structure, education, tools, and daily guidance needed to complete the protocol with confidence.
The full 30-day program, including science, phases, expectations, and long-term guidance.
The seven principles that sit underneath the protocol and guide long-term progress.
Clear instructions for Days 1–7, 8–21, 22–30, and Day 31 onwards.
Every supplement explained — dosing, timing, role, and safety notes.
Track bloating, gut discomfort, energy, sleep, mood, mental clarity, bowel regularity, and systemic symptoms.
Everything needed before Day 1 — supplement recommendations, pantry staples, fresh foods, and Phase 3 additions.
A daily check-in, insight, and reflection tool — one page for every day of the protocol.
A long-term plan for food reintroduction, flare-up response, and gut resilience beyond Day 30.
Every supplement recommendation in Foundation has a defined role. The program does not ask members to take a random stack of products. Each input is selected to support the repair window, gut lining, microbial balance, sleep, motility, or nervous system regulation.
Foundation gives members a clear week-by-week expectation so they understand what is normal, what to watch, and how to stay consistent when symptoms fluctuate.
"Track weekly trends, not individual days."
Foundation is structured because the gut repair window is sensitive. Partial compliance can create partial results. The program asks members to commit fully for 30 days.
No sugar, grains, dairy except ghee, soy, nightshades, seed oils, alcohol, or processed foods.
Each supplement has a role in the repair cycle.
Sleep, breathwork, and calm meals are biological requirements, not extras.
Progress becomes clearer when it is measured over time.
Foundation is not designed to keep people restricted forever. It is a 30-day repair window that creates the conditions for long-term expansion. After Day 30, the goal is not more avoidance — but greater tolerance, broader food variety, improved resilience, and a gut that can recover faster.
Remove inflammatory triggers. Reseed the microbiome. Build the biological foundation.
Learn personal triggers. Maintain a lean supplement stack. Use bone broth regularly.
Symptoms become less frequent and less severe. Fermented foods become a regular feature.
The gut handles variety more effectively. Supplements become minimal.
Consistent foundational habits. A full and varied life with tools to recover when things drift.
"Repair first. Then build."
Six biological shifts the body moves through across the Foundation arc — each grounded in peer-reviewed research on cellular renewal, metabolic signalling, microbiome rebuilding, and nervous-system regulation. Together, they describe what becomes possible when the gut is given the right conditions to repair.
The intestinal epithelium turns over every 3–5 days. By the end of Phase 1, the first wave of cells lining the gut has already been replaced under deliberately optimised conditions.
As nutritional ketosis engages, β-hydroxybutyrate (BHB) inhibits the NLRP3 inflammasome — a primary driver of the chronic, low-grade inflammation associated with gut permeability and metabolic disease.
Slow-paced breathwork has been shown to increase heart rate variability and improve vagal tone — physiological markers of the parasympathetic state Foundation's daily practices target.
Once whole foods return and soil-based probiotics are reintroduced, microbial fermentation yields short-chain fatty acids — primarily butyrate — that fuel the colon lining and reinforce tight-junction integrity.
Restoring intestinal barrier function lowers circulating LPS and the inflammatory load reaching the brain. Research links this shift to improvements in mood stability, cognitive clarity, and steadier energy regulation.
By Day 30, the gut lining present at the program's start has been replaced six to eight times over — under conditions deliberately designed for repair. The system that supports the rest of the body begins again.
You receive immediate access to the program guide, Foundation Principles, 20-lesson gut repair library, supplement protocol, 30-day guided journal, daily video encouragement, shopping list, maintenance protocol, and re-entry framework.
Foundation supports general gut health, gut integrity, digestive wellbeing, and healthy lifestyle behaviours. The associations and research referenced in this guide are presented for educational purposes only. This program is not designed to diagnose, treat, prevent, or cure any medical condition or disease.
This program is not suitable for pregnant or breastfeeding women.
Consider consulting your healthcare practitioner before beginning Foundation, particularly if you are immunocompromised, taking prescription medications, or managing a diagnosed condition.
Thirty days. One structured protocol. A calmer way to understand your gut, your symptoms, and the daily signals your body has been sending.
Start FoundationSix additional protocol supplements — including phase-specific timing, dosage, and safety notes — are reserved for members.