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Resource Library
Guides, toolkits, and practices to support your rooted wellness journey — updated through Spring 2026
Free Resources
The Rooted Anti-Inflammatory Starter Guide
A comprehensive introduction to anti-inflammatory eating—what to include, what to limit, and how to build a sustainable, nourishing plate without overwhelm.
24 pages
Gut Health Reset: 7-Day Meal Plan
A gentle, functional 7-day meal plan designed to soothe the gut lining, support the microbiome, and reduce digestive inflammation.
32 pages
Nervous System Regulation Toolkit
Practical somatic exercises, breathwork sequences, and grounding rituals to shift your nervous system from dysregulation to calm presence.
28 pages
Daily Wellness Habit Tracker
A beautifully designed printable habit tracker to anchor your anti-inflammatory lifestyle practices—sleep, hydration, movement, and nourishment.
12 pages
Spring 2026 Liver & Lymph Protocol
A timely seasonal guide to supporting your liver and lymphatic system through spring—the body's natural detoxification season.
18 pages
Microplastics & Your Health: What to Do Now
A practical 2026 guide to reducing microplastic exposure and supporting the body's natural detoxification pathways based on the latest research.
16 pages
30 Plants in 7 Days: The Challenge Guide
A practical week-long guide to hitting the 30-plant diversity target for your microbiome—with a tracker, shopping list, and simple swaps.
10 pages
Cortisol Reset: A 4-Week Protocol
A step-by-step functional protocol for reducing chronically elevated cortisol through nutrition, lifestyle, and targeted supplementation.
20 pages
Member Resources
Members Only
Seasonal Herb & Adaptogen Audio Guide
A 25-minute guided audio exploration of seasonal herbs, adaptogens, and how to use them to support your stress response and immune system.
25 minutes
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Rooted Kitchen: Anti-Inflammatory Recipe Collection
Over 30 nourishing, seasonal recipes built on anti-inflammatory principles—breakfasts, mains, soups, snacks, and warming elixirs.
56 pages
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Gut-Brain Connection Masterclass
A 45-minute video masterclass exploring the gut-brain axis, how gut health impacts mood and cognition, and practical steps to support both.
45 minutes
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Cyclical Living Hormone Worksheet
Track your hormonal cycle, identify patterns, and align your nutrition and movement with your body's natural monthly rhythms.
16 pages
Join to UnlockPerimenopause Functional Protocol — 2025 Edition
A comprehensive guide to navigating perimenopause with functional nutrition, adaptogens, cycle-aware movement, and targeted lab testing.
38 pages
Join to UnlockFunctional Lab Interpretation Guide
How to read your bloodwork through a functional lens—optimal (not just "normal") ranges for thyroid, iron, vitamin D, hormones, and inflammatory markers.
30 pages
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Spring 2026 Deep Cleanse Masterclass
A 60-minute video masterclass covering the complete spring functional detox protocol—liver, lymph, gut, and skin—with Q&A from our April 2026 live session.
60 minutes
Join to UnlockGLP-1 Support Protocol: Nutrition & Gut Health
For clients using or considering GLP-1 medications—how to protect muscle mass, support the microbiome, and ensure nutritional adequacy.
22 pages
Join to UnlockRooted Kitchen Volume II: Spring & Summer 2026
A fresh collection of 25 seasonal recipes for spring and summer 2026—light, anti-inflammatory, and built around peak seasonal produce.
44 pages
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