Curriculum

Modules

  • 1

    Welcome!

    • Welcome!

  • 2

    1: SHIFT YOUR MINDSET

    • INTRODUCTION TO THE BOOTCAMP

    • GET A JOURNAL & FOLDER

    • For Whom is this Program?

    • Do You Need to Take a Medication?

    • A Paradigm Shift

    • Write Down Your Top 3 Health Goals

    • Perfect Life Vision

    • HOMEWORK: Print & Complete the "Perfect Life Vision" Worksheet - adjust the timeline to whatever feels most realistic for you (it doesn't have to be 5 or 10 years out, it could be a few weeks or even 6 months out)

    • HOMEWORK: Create a Vision Board

  • 3

    2: HEALTH HISTORY TIMELINE

    • INTRODUCTION TO YOUR HEALTH HISTORY TIMELINE!

    • WHAT IS A HEALTH HISTORY TIMELINE?

    • TIMELINE WORKSHEET: DOWNLOAD & PRINT

    • VIDEO: CREATING YOUR TIMELINE (keep your printed timeline handy while watching this video to write down life events that come to mind)

    • SAMPLE TIMELINE: DOWNLOAD & PRINT

    • HOMEWORK: COMPLETE YOUR TIMELINE

  • 4

    3: INVESTIGATIVE HEALTH TOOLS

    • INTRODUCTION TO INVESTIGATIVE HEALTH TOOLS!

    • INVESTIGATIVE TOOLS OVERVIEW VIDEO - PUT ON YOUR SHERLOCK HOLMES HAT

    • GROCERY STORE ITEMS: Buy baking soda and corn

    • DOWNLOAD THE WELLWORLD APP

    • INTRODUCTION TO THE WELLWORLD APP & 7 DAY FOOD DIARY

    • HOW TO DO THE BURP TEST - Please Read the Exceptions Below **

    • BURP TEST PDF: DOWNLOAD & PRINT

    • Bristol Stool Scale and Colon Transit Time

    • BRISTOL STOOL CHART PDF: DOWNLOAD & PRINT (you can record this in the WellWorld App under Body/Elimination)

    • COLON TRANSIT TIME PDF: DOWNLOAD & PRINT

    • FILL OUT THE FUNCTIONAL MEDICINE INTAKE FORM - Sent via email in IntakeQ - takes 1-2 hours to complete

    • WHAT IS THE ADVERSE CHILDHOOD EVENTS (ACE) SCORE?

    • WHAT IS THE MEDICAL SYMPTOM/TOXICITY QUESTIONNAIRE?

    • MEDICAL SYMPTOM/TOXICITY QUESTIONNAIRE PDF: DOWNLOAD & PRINT - fill this out anytime to reassess your health status

    • HOMEWORK

  • 5

    4. GUT DYSBIOSIS & INFECTIONS

    • INTRODUCTION TO GUT DYSBIOSIS & INFECTIONS

    • 5R Framework for Gut Restoration

    • Intro to Infections

    • H. Pylori Infection

    • Candida Infection

    • LIBO - Large Intestinal Bacterial Overgrowth

    • SIBO - Small Intestinal Bacterial Overgrowth

    • Advanced Testing for Infections

    • Functional Medicine Lab Work Overview

  • 6

    5. FOOD IS MEDICINE, FOOD IS POISON

    • INTRODUCTION TO FOOD IS MEDICINE, FOOD IS POISON

    • Digestion

    • Where does digestion start?

    • Supplements are Optional

    • How to Choose the Right Food Plan for You

    • WELLWORLD - 28-DAY CLEAN-EATING GUIDE

    • CLEAN EATING GUIDE 28 DAYS: DOWNLOAD AND PRINT

    • HOW TO TRACK YOUR DATA ON THE CLEAN EATING FOOD PLAN (WellWorldApp)

    • GLUTEN 101

    • GLUTEN FOOD LIST

    • SUPPLEMENT GUIDE: DOWNLOAD & PRINT

    • Sensitivities, Intolerances, and Allergies

    • Bacterial Dysbiosis and Leaky Gut Syndrome

    • BONUS VIDEO: Histamine Intolerance (not required watching)

  • 7

    6. SWAP OUT THE FOOD IN YOUR KITCHEN

    • INTRODUCTION TO SWAPPING OUT THE FOOD IN YOUR KITCHEN!

    • Pantry & Fridge Cleanout

    • How to Shop in the Grocery Store

    • What Food Products I Buy

  • 8

    7. CLEAN OUT THE TOXINS IN YOUR HOME

    • INTRODUCTION TO CLEANING OUT THE TOXINS IN YOUR HOME

    • Toxic Burden

    • Is Mold an Issue?

    • How to Test for Mold

    • Getting Rid of Mold

    • TOXIN EXPOSURE QUESTIONNAIRE - Results to be discussed in Zoom Call

    • DOWNLOAD THE THINK DIRTY APP ON YOUR PHONE

    • THINK DIRTY APP OVERVIEW & RATING SCALE

    • HOW TO USE THE THINK DIRTY APP - VIDEO

    • FIND CLEAN PRODUCTS ON THRIVE MARKET

    • HOMEWORK - RATE YOUR BATHROOM PRODUCTS FOR TOXICITY

  • 9

    8: LEARN TO SLEEP & MOVE

    • INTRODUCTION TO SLEEP & MOVEMENT

    • SLEEP

    • CIRCADIAN RHYTHM - Sleep Cycles are based on Light - Start to think of Sunlight as a "Nutrient" your body needs to function optimally

    • SLEEP HYGIENE: DOWNLOAD & PRINT

    • IFM SUGGESTIONS FOR BETTER SLEEP

    • SLEEP QUESTIONNAIRE - PRINT & COMPLETE

    • SLEEP APNEA SCREENING TOOL

    • MOVEMENT

    • BENEFITS OF EXERCISE

    • EXERCISE FOR EMOTIONAL & PHYSICAL WELLBEING

    • TIPS TO INCORPORATE MINDFUL MOVEMENT EVERY DAY

    • QIGONG MOVEMENT FOR STRESS MANAGEMENT

    • High Intensity Interval Training (HIIT) for Mental Health

    • EXERCISE HISTORY QUESTIONNAIRE - PRINT & COMPLETE

    • HOMEWORK

  • 10

    9. LEARN YOUR STRESS TRIGGERS

    • INTRODUCTION TO LEARNING YOUR STRESS TRIGGERS

    • 4-7-8 Breathing Technique

    • STRESS

    • Guilt and Other Feelings

    • Intro to EFT (Tapping)

    • Tapping Demonstration

    • Seasonal Affective Disorder

    • Meditation

    • How to Choose a Therapist

    • HOMEWORK - Develop a Positive Mindset for Stress Relief with Daily Affirmations

  • 11

    10. BEHAVIOR CHANGE & CRAVINGS

    • INTRODUCTION TO BEHAVIOR CHANGE AND CRAVINGS

    • CONSOLIDATING GAINS

    • TAKE THE MSQ AGAIN - REASSESS WHERE YOU ARE - Has anything changed since the first time you filled it out?

    • Food Reintroduction Phase

    • Elimination-Diet-Food-Reintroduction

    • Factors that cause you to fall off the tracks

    • WHAT CAUSES CRAVINGS?

    • Navigate Cravings with Mindfulness

    • Julia Ross Cravings Questionnaire - What kind of craver are you?

    • EATING FOR TRAVEL

    • AVOIDING DERAILMENTS

    • SELF CARE QUESTIONNAIRE

    • SMART GOAL SETTING FOR BEHAVIOR CHANGE - DOWNLOAD & PRINT

    • HOMEWORK

  • 12

    11. THE 5R'S OF EMOTIONAL RESTORATION

    • INTRODUCTION TO THE 5RS OF EMOTIONAL RESTORATION

    • Emotional Restoration

    • 5Rs of Emotional Restoration Summarized

    • The Vagus Nerve & Gut + Brain Connection

    • Reparenting Meditation Exercise

    • Challenging Automatic Negative Thoughts (ANTS) Worksheet

    • Law of Cause and Effect - "Thoughts to Things"

    • HOMEWORK

    • SSRI Tapering Methods

  • 13

    12. CELEBRATE WINS! & TAPERING

    • Congratulations

    • Optional: What's Next in Session 2 Package - Follow Up!

    • Client Satisfaction Survey!

    • Follow Achina on Youtube to learn more

    • Bootcamp Dance Playlist!

    • HOMEWORK: What's your game plan for the next two months?

  • 14

    Next Steps

    • REVIEW Bloodwork test from Wellnessfx - skip stool test for now

    • MSQ take over again POST gut treatment plan

    • Behavior Change and Probiotics (probiotics are the next stage after gut cleaning - 5Rs - Reinoculate)