When you remove foods, replace their nourishment 🌿 Eating more plants may mean needing larger portions. Feeling full from greens, juice or light soup doesn’t always mean you’ve eaten enough. Keep your meals substantial • Eat breakfast, lunch and dinner, with snacks between. Morning juices don’t replace breakfast. • Include potatoes, sweet potatoes, squash, bananas and mangoes for energy. • Between cleanses, include plant proteins such as lentils, chickpeas, black beans and mung beans. • Include adequate essential fats, following Dr. Cmolik’s guidance on amounts and timing. If your plan keeps mornings lower in fat, save foods such as avocado, tahini, nuts and seeds for later. • Monitor yourweight trend, strength, energy and hunger. Unwanted weight loss or declining strength means your intake needs reviewing. Adrenal snacks The MM approach uses a meal or snack every 1½–2 hours while awake. Snacks complement meals. • Apple + celery + dates • Banana + romaine + dates • Coconut water + spinach + banana • Grapes + red leaf lettuce + banana • Later-day option: orange + spinach + avocado “Adrenal snacks” is the protocol’s name for these combinations, rather than a proven treatment for adrenal conditions. Use your snack break to pause • Take a few slow, comfortable breaths. • Stretch, look outside or step into fresh air. • Try five minutes of intentional movement or light resistance exercise when you feel up to it. • Choose rest when that’s what you need. During a cleanse versus between cleanses • During: Follow your prescribed foods, timing and portions. Report difficulties rather than pushing through symptoms. •Between:Focus onconsistency and nourishment over perfection. Add variety while considering your Chinese medicine pattern, digestion and goals. • Dr. Cmolik’s specific recommendations take priority over these general ideas, including any temporary stricter plan. Check before adding foods back. Meal-building options between cleanses • Gluten-free grains and crackers

Finding the right balance can be tricky. This is why we believe in a thoughtful, methodical and phased approach to wellness. Which is exactly what Dr. Cmolik offers. Some protocols are intended to be temporary, with a specific purpose and endpoint. Others introduce foundational principles that we can carry into everyday life long after the protocol itself is complete. One thing we see often is people starting a protocol but never quite finishing it, or introducing a handful of other supplements, cleanses, diets and wellness practices along the way. And we understand why! When we're motivated to feel better, it's tempting to try everything that sounds beneficial. Social media loves to dangle the next best thing! But even good things aren't necessarily good together, or appropriate at the same time. Adding too many interventions can make it difficult to understand what's actually helping, create unnecessary overlap, introduces unwanted interactions or side effects, and sometimes work against the very goals we're trying to achieve. Not to mention the physical, mental and financial burden of trying to do it all! Health and wellness often does involve an investment of time and financial and so invest in it well and stick to the focused plan with the necessary guided adjustments. Sometimes we need to clear. Sometimes we need to restore. Sometimes we need to replenish. And often, we need elements of all three, but in the right balance, with the right timing and for the right reasons. The goal isn't to stay on a protocol forever. It's to understand what your body needs, follow through with intention and carry forward the habits that genuinely support your long term well being. 🌿 A Gentle Reminder About Progress One thing we really want to emphasize is that the sooner we begin putting our care plan into practice, the sooner we can start learning what works for our individual bodies. Sometimes we spend weeks waiting for the perfect time to start. Other times, we begin with great intentions but struggle to maintain consistency. And sometimes we're so eager to move into the next phase that we rush through the foundations.

Did you know that in Traditional Chinese Medicine, certain foods are considered draining, while others are tonifying? You may already be familiar with the 5R approach to gut restoration in functional medicine: Remove • Replace • Reinoculate • Repair • Rebalance This framework looks at reducing potential irritants, supporting digestion, nurturing our gut microbiome, supporting the gut lining and creating sustainable lifestyle habits. What I find fascinating is how some of these principles overlap with Traditional Chinese Medicine, which has long approached wellness through patterns of excess, deficiency and balance. I like to bring these concepts together into three interconnected phases of healing. 🌱 1. DRAIN | Clear & Create Space In Chinese medicine, draining refers to addressing patterns of excess, such as Dampness, Heat and stagnation. But I like to look at this phase beyond just the physical body. It's also about reducing our overall toxic load and becoming more conscious of what we're eating, what we're exposed to, what we're consuming mentally and emotionally, and what we're continuing to carry. This might mean: 🌿 Reducing unnecessary exposure to environmental irritants and potentially harmful substances. 🥗 Identifying foods or habits that aren't supporting our digestion and well being. 🧠 Recognizing negative thought patterns, emotional stress and beliefs that keep us feeling stuck. 🤍 Creating healthier boundaries with situations, commitments or relationships that are no longer serving us. ✨ Becoming aware of the habits, thought patterns and behaviours that may be perpetuating the very imbalances we're trying to heal. Sometimes healing requires changing what we repeatedly do, not just adding something new. In TCM, emotional well being is closely connected with the smooth movement of Qi. Prolonged frustration and stress, for example, are traditionally associated with Liver Qi Stagnation. Foods traditionally associated with clearing Heat or resolving Dampness:

A highly underrated squash! It’s such a yummy treat :) Maple Cinnamon Kabocha Pudding Makes 3–4 small servings Ingredients - 2 cups roasted kabocha flesh, skin removed - ¼–½ cup water, as needed for blending - 2 tablespoons maple syrup, plus more to taste - 1 teaspoon vanilla extract - 1 teaspoon cinnamon - ¼ teaspoon ground ginger - Pinch of nutmeg - Small pinch of salt, optional Instructions 1. Heat oven to 400°F / 200°C. Halve and seed the squash. Place cut side down in a baking dish with a little water. Roast for 40–55 minutes, until very soft. 2. Scoop out the flesh and measure 2 cups. Blend with the remaining ingredients, starting with just ¼ cup water. Add a splash at a time until silky and thick. 3. Taste and adjust the maple syrup and cinnamon. Serve warm, or refrigerate for at least 2 hours for a thicker pudding. For an extra delicious finish: Dice an apple and simmer it with cinnamon, a splash of water and a teaspoon of maple syrup for 8–10 minutes. Spoon over the pudding. It’s like a cozy pumpkin pie filling with warm apple topping. 🍁 *it’s even delicious wouthout the maple syrup if you want to skip

Hi everyone, this weeks coaching call is this Thursday at 12pm pacific time. If you’re feeling stuck, confused or just need to connect with a human that is currently doing one of the protocols or has in the past this drop in session is for you :)