Short, practical guides you fill in and keep: a low-FODMAP cheat sheet, the blood pressure measuring rules, a fridge safety card, a one-page doctor visit agenda and more. Each one is a fillable PDF that does its own math, sent straight to your inbox.
Seven daily habits with the US targets behind them (sleep, activity, strength, fruit and vegetables, fiber, fluids, added sugars) and a two-week grid that works out your weekly averages. When you see your biggest gap, the guide for that habit is below.
Get the dashboard freeWhat to eat, how to read the label, how to cook it the Mediterranean way, how to raise fiber without the bloat, calcium-rich cooking, and the low-FODMAP and low-histamine food trials.
The five FODMAP groups with the foods often high in each and everyday swaps, a list of choices by food group, a shopping list, one day of meals and a symptom score: the three phases of the low-FODMAP diet on a few pages.
From the e-book The 14-Day Gut-Friendly Meal Planning System
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The seven-type Bristol scale as a scoring key and a fillable 14-day log of stool form, bloating, wind and water that works out your weekly averages, so a fiber change is judged on data instead of guesswork.
From the e-book The Gentle Fiber Ladder Workbook
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Smoke point, refining and fat type for fifteen everyday oils, a cooking-method table, and a headroom check for your pan, so the right oil meets the right temperature.
From the e-book Anti-Inflammatory Pantry & Meal Builder
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Fifty names for added sugar in seven families, the daily limits, the 5/20 rule, and a pantry sweep that adds up the added sugar in your five staples.
From the e-book Food Label Decoder Workbook
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Protein per portion and the limiting amino acid for twenty plant foods, a plate builder that adds up to 25–30 g, and a daily target for your body weight.
From the e-book Plant Protein Meal-Prep Blueprint
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The Mediterranean plate, a fridge sheet that answers "can I eat this?", and a starter week of dinners with a counter for fish, beans and vegetables.
From the e-book The Mediterranean Kitchen Starter Kit
Get it freeBlood pressure at home, the daily habits that move blood sugar, cooking with less salt, eating well on a GLP-1 medicine, a fatty liver, perimenopause, the DASH eating plan and a cholesterol-conscious kitchen.
The American Heart Association measurement method as seven rules you can tick off, a cuff finder for your arm size, the categories, and a 7-day worksheet that works out your morning, evening and weekly averages.
From the e-book Home Blood Pressure Tracking Kit
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How long to walk after your largest meal, how soon and how hard, a 14-day log that counts itself, a meter check, and the situations where the protocol changes.
From the e-book Metabolic Health Habit Dashboard
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Where your sodium comes from, the daily targets, a one-day log that works out your sodium-to-potassium ratio, and fourteen potassium foods and eight swaps that move it.
From the e-book Heart-Smart Grocery & Cooking System
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41 foods to reach for first on a small appetite, with the protein in a normal portion from USDA data, the foods to ease off in the first weeks, and a fluids tracker for one week.
From the e-book The GLP-1 Kitchen Companion
Get it freeThe bedroom, the nervous system, the daily walk, strength at home, strong bones after 50, and chair strength and balance.
Sixteen checks across temperature, light, sound and air with target ranges, a score sheet that counts what to fix first, and the one-change-at-a-time rule.
From the e-book Better Sleep Environment Workbook
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Four cut-out breathing patterns with exact counts and the moment each fits, a ten-session log that averages your before-and-after tension, and when breathwork is the wrong tool.
From the e-book Stress Recovery Micro-Habits Workbook
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Eight joint-by-joint drills in a fixed ten-minute order, with doses, easier versions and a stop-pain rule, plus a 30-morning grid that counts itself.
From the e-book 30-Day Walking & Mobility Planner
Get it freeThe paperwork that protects a family, the visit that goes well, supplements checked, the plan for each year, and caring for a parent.
Two fold-over wallet cards for allergies, medicines, conditions, implants and contacts, plus step-by-step setup of your phone's lock-screen Medical ID.
From the e-book Family Health Records Vault
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Three concerns ranked, a 30-second opening, every medicine on one list, and a teach-back block that counts what the clinician confirmed.
From the e-book Medical Appointment Prep System
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What six certification programs each test, the label claims that test nothing, and a ten-bottle audit sheet that counts your verified products.
From the e-book Evidence-Based Supplement Organizer & Safety Log
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US screening ages and intervals in one age-ordered table, five questions that change your plan, and a tracker that works out when each test is next due.
From the e-book Healthy Aging Annual Planning Binder
Get it freeSafe food, clean air, safe ferments, and a trip that goes to plan.
Light rules for flying east and west, an estimate of the days your body clock needs, a converter that puts each dose time on the destination clock, and a three-day arrival plan.
From the e-book Healthy Travel Preparation Toolkit
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Size a HEPA purifier for two rooms with the two-thirds rule and five air changes an hour, a six-point label check, the MERV ladder for your furnace, and how to place and run the unit.
From the e-book Healthy Home Air Quality Audit
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A shelf-by-shelf fridge map, a fridge and freezer temperature check against 40°F and 0°F, a 2-hour clock that adds up the minutes, and fridge times for eight common foods.
From the e-book Kitchen Food Safety Binder
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A salt calculator that weighs it for you, a day-7 pH check against the 4.6 safety line, and a keep, fix or discard grid for every film, smell and color in the jar.
From the e-book Fermentation Safety Starter Kit
Get it freeEach guide comes from a full e-book. The Resource Vault has all of them: a 1826-page master PDF with clickable contents, every e-book as its own fillable PDF, and 41 free online editions.