After the course commentary, or questions or comments pertaining to the Bonus Materials can be made here; Thread — My Next Best Step (Personalization Plan) Comment with: 1. Your top symptom cluster 2. What foundations you’ve stabilized (Food / Minerals / Sleep-Light / Nervous System / Screens) 3. Your “next best step” (Start Here / Next Layer / Deeper Layer) + why Example:“Brain fog + low mood. Stabilized food + sleep + minerals for 2 weeks. Next best step: Start Here labs (A1c/insulin + ferritin + vitamin D).”

Module 6 Homework and Questions can be posted here: Assignment/ Reflection: Pinned Comment: Post your “next best step” when you’re done:“I’m starting with ______ because ______.”

Module 5 Homework and Questions can be posted here: Assignment: Part A — My Top Digital Triggers (Choose 3) Doomscrolling • Night scrolling • Gaming late • Constant notifications • YouTube rabbit holes • News anxiety • Social comparison • Work emails after hours Part B — My Symptoms That Get Worse With Screens (Choose 3) Anxiety • Irritability • Low mood • Brain fog • Poor focus • Insomnia • Cravings • Sensory overwhelm Part C — My 7-Day Ramp Commitments (choose one per category) 1. Notifications: off non-essentials OR “scheduled summary” OR DND after ___ pm 2. Night screens: off 60 min before bed OR phone out of bedroom OR no scrolling after ___ pm 3. Morning: no phone first 30 minutes OR morning light OR walk before screen time 4. Replacement: 5-min walk OR prayer/quiet OR stretch OR journal when urge hits 5. Time cap: social ___ min/day OR gaming cutoff ___ pm OR 2 “screen-free blocks” daily Part D — My Dopamine Menu (write 5) 1. ____ 2) ____ 3) ____ 4) ____ 5) ____ Part E — Baseline + Day 7 (0–10) Anxiety: Day 1 vs Day 7 Sleep quality: Day 1 vs Day 7 Focus: Day 1 vs Day 7 Cravings: Day 1 vs Day 7

Module 4 Homework and Questions can be posted here: Assignment: Part A — My Nervous System Pattern (choose 1) 1. Wired + tired (anxious energy + fatigue) 2. Shutdown (numb/flat/low motivation) 3. Reactive (irritable, overwhelmed, sensory sensitive) 4. Rollercoaster (ups/downs, mood swings) Part B — My top triggers (pick 3) Poor sleep • blood sugar crashes • conflict • caffeine • doomscrolling • gaming • too many commitments • loud environments • skipping meals • no alone time Part C — My regulation plan (7 days) Choose one per bullet point: - Downshift: sigh breathing OR extended exhale OR walking - Rhythm: morning light OR bedtime window OR meal rhythm - Sensory hygiene: notifications off OR no scrolling after ___pm OR phone out of room - Recovery: 2 strength sessions OR 2 long walks OR 2 early bedtimes Part D — Daily check-in (rank each category 0–10) Anxiety / Irritability / Focus / Sleep quality / Energy Part E — One sentence identity shift “This week, I’m training my nervous system to feel safe by ______.”

Module 3 Homework and Questions can be posted here: Assignment: Part A — Symptom + Pattern Check - choose top 3 Anxiety/buzzing • Low mood • Brain fog • Focus issues • Irritability • Restless sleep • Fatigue • Cravings Part B — Which foundations are most likely weak? Choose top 2 Protein • Magnesium • Mineral balance (K/Na) • Omega-3 • Iron/ferritin (if applicable) • B vitamins Part C — My 7-day Foundation Commitments - Choose one under each bullet Food: - Protein-first at first meal OR protein at every meal OR stop snacking Minerals: - Hydration + minerals daily OR broth/mineral drink OR salt food to taste (as appropriate) Omega-3: - 2 seafood meals this week OR add sardines/salmon once OR plan a seafood option Rhythm: - Morning light + movement OR screens down at ___ pm OR consistent bedtime Part D — “Bedrock Plate” Plan (write your 3 go-to meals) Breakfast/first meal: ____________________Lunch: ____________________Dinner: ____________________ Part E — Baseline (rate each category 0–10) Mood / Anxiety / Focus / Sleep / Energy / Cravings