Small, sustainable shifts — not an overhaul. Complete this over the next 7 days.

Step 1: Whole Foods Audit For 2-3 days this week, take note of roughly how much of your plate is whole/minimally processed food vs. packaged/processed. No judgment — just awareness of your starting point.

Step 2: Food + Feeling Log Pick 3-5 meals this week and jot down:

• What you ate

• How you felt 1-2 hours later (energy, bloating, digestion, mood)

This is about noticing patterns, not labeling foods "good" or "bad." If you notice something consistent and uncomfortable, bring it to your next check-in — and if it's persistent or severe, that's worth mentioning to your doctor.

Step 3: Hydration Check

• Set a simple daily water goal for yourself (a bottle size + number of refills works well)

• Track how many days this week you hit it

Step 4: Add One Fermented + One Prebiotic Food

• Choose one fermented food to add in this week (yogurt, kefir, sauerkraut, kimchi, etc.)

• Choose one prebiotic food to pair with it (garlic, onion, oats, banana, asparagus, etc.)

Step 5: Sleep + Stress Check-In

• Rate your average sleep quality this week (1-5)

• Rate your average stress level this week (1-5)

• Note one small thing you could adjust in either area next week (earlier wind-down, a short walk, less scrolling before bed, etc.)

Come to your next check-in ready to share:

• Any patterns you noticed in your food + feeling log

• Whether your hydration goal felt realistic