How to Sprout | The Plant Powered Gut Academy

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The Plant Powered Gut Academy

READ ME FIRST

First Steps in the Academy
5 Things You Need to Know Before Starting This Journey

Laying the Foundations

These Are Your PPG Foundations
Awareness & Auditing
5 Things to Remember For Every Meal
Tracking Your Fibre

PPG Academy Phases 1-3 (Transitioning to Plants)

Phase 1: Dairy & Breakfast
Phase 2: Meat & Dinner
Phase 3: Snacks + Reading Labels
The 5:1 Ratio
How to Feel Satiated and Full on a Plant Based Diet
How to Create a Balanced Plant Based Plate

Four Weeks to a Plant Powered Gut

Introduction to the 4 Weeks to a PPG
PPG Essentials
Snack Ideas
4 Weeks to a PPG - Week 1
4 Weeks to a PPG - Week 2
4 Weeks to a PPG - Week 3
4 Weeks to a PPG - Week 4
Post 4 Weeks to a PPG - What's Next?

Constipation and Motility

Constipation Overview
Constipation Symptoms
Transit Time + Clear Out
Are You Fully Emptying?
Squatty Potty
Motility Agents
Additional Motility Supports
Routine Rhythm
Saturated Fat
Increasing Fibre With Constipation
Bowel Retraining
Tapering Off Your Motility Agent
Tracking Your Bowel Movements

Protocols

Low & Slow Method
FODMAPs
Circadian Rhythm | Sleep-Wake Cycle + Digestion
Urgency, Loose Stools and Diarrhea
Calming Down a Flare Up
Sleep Hygiene
Balancing Blood Sugar
SIBO (Small Intestine Bacterial Overgrowth)

Digestion

Reflux, GERD and PPIs
How to Increase the Absorption of Certain Nutrients in the Body
Digestion Overview
Cellulose, Resistant Starch, Insoluble and Soluble Fibre
Canned vs Cooked From Scratch: How This Impacts Digestion

Plant Based Cooking

How to Sprout
How to Soak & Cook Legumes
Quick Pickled Red Onion
Fermented Foods
Fire Cider

PPG Plant Based Recipes

Your Oatmeal Blueprint
Smoothie Blueprint
Easy Creamy Homemade Hummus
Homemade Sauce Blueprint
Homemade Plant Based Pesto
Gut Guru Broth
Ginger Juice
Slow Cooker Recipes
Cabbage Juice Recipe
Thanksgiving and Christmas
Greens and Cruciferous Vegetables Recipes
7 Post-Dinner Snacks That Will Satisfy Cravings
Hot Drink Recipes That Aren't Coffee
Tea Infusions (4:57)
Plant Based Salads
Wraps and Burritos
Comfort Food Recipes
Overnight Steel Cut Oats or Buckwheat Groats
Healthier Baking
Tips for Cooking/Preparing Food When You're Busy

Supplements

Supplements Lesson

Food Categories

Gluten & Grains
Oils and Vegan Butter
Bread
Salt
Stimulants (Ex: Coffee)
Cruciferous Vegetables
Herbal Tea Review (15:48)
Protein Powder

Stress and the Gut-Brain Connection

A Wake Up Call to Rest and Digest
The Gut Brain Connection and Stress
7 Signs You're More Stressed Than You Think + Daily Body Scan
Stimulating the Vagus Nerve
Square Breathing

Mindset Work (De-Stress and Re-Set)

Key Mindset Shifts
It's Okay to be on Your Way
Mastering Your Mind with Mindset Coach Megan Schmidt
Setting Boundaries
Anxiety and Control
Doing More vs Doing Less
Closed vs Open Mindset
4 Mindset Shifts + The Inner Critic
Don't Lose Sight of the Forest For the Trees
The 4 R's That Will Make or Break Your Ability to Heal
Releasing Guilt Around Food
Navigating "The Dip" (8:51)
Ask Yourself WHY 3 Times
Breaking Your Own Rules
Navigating Overwhelm
The Anxiety Healing Grounding Script

Balancing Hormones

Introduction to Hormones
PMS & Estrogen Dominance
Soy and Phytoestrogens
Hormones and Bowel Movements

Co-Working Sessions

High Fibre Meal Planning (36:38)
Balanced Meal Planning (31:53)

7 Day Gut Health Reset

7 Day Gut Health Reset Meal Plan + Guide

Optimizing Your Microbiome

1-2-3(+) Rule
Diversifying Lesson
Antibiotics

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How to Sprout

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