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Hello everyone,

Recently, I started reading *The Effortless Sleep Method* by Sasha Stephens to improve my sleep, and I highly recommend it to anyone struggling with sleep issues. The book’s core message is that sticking to specific habits can dramatically improve sleep, even for those with severe insomnia. This principle mirrors what we teach in our nutritional program: consistent, simple habits lead to profound health improvements.

In light of this, I want to share eight straightforward guidelines from our guide, *How to Get the Most Out of Your Nutritional Program*, to help you accelerate your progress. These aren’t complex secrets—they’re practical, proven steps.

1. Follow the Page Diet

Jen was just going through a bunch of success stories that we collected. She said she noticed a theme. “When I started following the diet…{…I lost weight…skin problems went away…gut problems went away…fill in the blank awesome health outcome.}

Want to take a free course on the Page Diet? Check it out here!

The Page Diet is a cornerstone of our program, scientifically proven to correct imbalances in blood chemistry and address issues like food sensitivities, inflammation, and chronic disease risk. By focusing on vegetables, lean proteins, fruits, nuts, seeds, and healthy oils—while eliminating grains, sugars, dairy, and (most) legumes—you provide your body with nutrient-dense foods that promote healing. Start with a meat and nuts breakfast to break sugar cravings, balance hormones, and boost energy. If needed, we’ll progress through steps like gluten-free eating or carb counting, tailoring the diet to your goals and comfort level. Consistency—NOT PERFECTION—is key to seeing results like reduced symptoms or improved vitality.

2. Write Down Everything You Eat and Drink.

Keeping a detailed diet log is non-negotiable for success. Big food companies engineer foods to be addictive, making it easy to overeat without realizing it. Like any recovery process, tracking what you consume helps you regain control. Carry your diet log with you and record everything you eat, drink, chew, or swallow (including medications and supplements) in real time. Bring this log to your appointments so we can identify patterns, such as hidden food sensitivities or excessive carbs, that may be stalling your progress. A well-maintained log ensures we can fine-tune your diet to optimize healing and prevent setbacks.

3. Count Your Carbohydrates

Carbohydrate counting is critical, especially if you’re aiming to lose weight or manage insulin resistance. Excessive carbs—found in sugars, grains, pasta, rice, and high-sugar fruits like pineapple or bananas—can hinder healing and contribute to conditions like diabetes, heart disease, or fatigue. Use a carbohydrate-counting book (available at our office) to track your intake and stay within the optimal range for your body. For many, reducing carbs leads to weight loss, increased energy, and relief from symptoms like pain or hormonal imbalances. We’ll guide you to find the right carb level, ensuring measurable improvements in your health.

4. Exercise 20–30 Minutes Daily

Our ancestors walked 6–12 miles a day, and while we don’t expect you to match that, committing to 20–30 minutes of daily exercise—even just walking—can transform your health. Exercise boosts circulation, reduces stress, and supports your autonomic nervous system. The benefits are so profound that if they could be bottled into a pill, it would cost a fortune! We’ll design a personalized exercise plan that fits your needs and abilities. If you struggle to keep up, let us know so we can adjust it. Consistent movement accelerates healing and enhances your program’s effectiveness.

5. Attend All Your Appointments

Your treatment plan is a roadmap to health, with scheduled visits to monitor progress and make adjustments. Skipping appointments disrupts this process and can sabotage your efforts. For example, if your plan requires weekly visits, attending less frequently may delay healing or allow new issues to go unaddressed. Make your appointments a priority and schedule them in advance. If life gets in the way, communicate with us to find a solution. Sticking to your visit schedule ensures we can troubleshoot issues promptly and keep you on track toward your goals.

6. Address New or Persistent Symptoms Promptly

If a new symptom arises or an existing one isn’t improving, make an appointment immediately. This is called troubleshooting, and it’s essential for identifying and addressing the root cause—whether it’s a heavy metal toxicity, food sensitivity, or stress-related “blocking” or “switching” in your nervous system. Don’t skip visits hoping things will resolve on their own; coming in more often, not less, is the key to getting back on track. As the saying goes, “It works if you work it.” Prompt action prevents small issues from becoming bigger roadblocks, keeping your progress steady.

7. Revisit These Guidelines Regularly

Healing is a journey, and revisiting these guidelines ensures you stay focused and consistent. Review our handouts, watch our nutrition class, or attend Jen’s weekly webinars to reinforce your understanding and explain your program to loved ones. Resources like www.westonaprice.org for health insights or www.elanaspantry.com for Paleo recipes can keep you inspired. By regularly checking in with these principles, you’ll maintain momentum and avoid slipping back into old habits that could derail your progress.

8. Take Your Supplements and Get Annual Lab Work

Supplements, like Standard Process whole food concentrates, address deficiencies and support healing from issues like immune challenges or chemical toxicities. Take them exactly as prescribed, doubling up on the next dose if you miss one, and ensure you never run out by stocking up before your next visit. Additionally, get lab work done at least annually to monitor your blood chemistry and overall health. This data helps us refocus on prevention, fine-tune your program, ensuring supplements and dietary changes are working effectively.

Following these steps consistently can resolve 80–90% of health issues, some quickly, others over time.

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A Final Note

Embrace these habits with a positive mindset, viewing your efforts as investments in a healthier future. Just as *The Effortless Sleep Method* emphasizes consistent habits for better sleep, these guidelines are your blueprint for nutritional success. (I highly recommend this book—here’s the link). If you need support, reach out to our team or explore resources like www.sheehannaturalhealth.com, www.standardprocess.com, or local markets like lemonstreetmarket.com for organic foods. Together, we can make your health goals a reality.

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Sincerely yours,

Dr. Keith and Laura Sheehan

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