Organ System
Your gut microbiome digests food, trains your immune system, manufactures B vitamins and short-chain fatty acids, and communicates directly with the brain via the vagus nerve.
Lemon's acidity supports stomach acid production, helps mineral and iron absorption, and gently activates phase I and II liver detoxification.
Preparation: Use in every salad dressing alongside EVOO. Add to morning water with a pinch of sea salt.
Curcumin blocks NF-ΞΊB, the master inflammation switch, and supports liver phase II detoxification. Its bioavailability is poor on its own β black pepper raises absorption by ~2,000%, and dietary fat further improves it.
Dosage: Culinary: Β½β1 tsp daily in food or juice. Therapeutic: 500β1000mg curcumin extract with piperine, 1β2x daily.
Ginger stimulates digestion, calms nausea, supports circulation, and reduces inflammatory markers. Shogaols (more concentrated in dried ginger) cross the blood-brain barrier.
Dosage: Culinary: 1β2 inches fresh root daily. Tea: 1 tsp grated in hot water, 2β3x daily.
Carvacrol and thymol provide broad-spectrum antimicrobial action without disrupting beneficial gut flora when used appropriately. Block NF-ΞΊB inflammatory signaling.
Dosage: 2β3 drops sublingually 2x daily during acute immune challenges. Lower for daily prevention.
A low-sugar afternoon option for the Declining Zone (2β6pm). Only one fruit β a green apple β to keep glucose response gentle. Chlorophyll from greens supports oxygenation and gentle detox into evening.
cucumber (1 large, skin on) Β· green-apple (1 whole) Β· celery (3 stalks) Β· ginger (Β½-inch root) Β· lemon (Β½ whole) Β· leafy-greens (1 small handful kale or spinach)
ACV blunts post-meal glucose spikes. Avocado's monounsaturated fat slows carbohydrate absorption. Cinnamon supports insulin sensitivity. Eaten before the main meal, this salad changes the glucose curve of everything that follows.
Dressing: EVOO, apple cider vinegar, fresh lime juice, Β½ tsp cinnamon (Ceylon only), pinch of sea salt
Fermented vegetables deliver live cultures directly to the colon. Avocado and EVOO provide the fat-soluble vitamins (A, D, E, K) needed for gut barrier repair. Soft-boiled egg adds choline and easily-digestible protein.
Dressing: EVOO, fresh lemon juice, raw honey, pinch of sea salt
Holistic Health Cheat Sheet
Your complete daily protocol β cholesterol, glucose, and kidney health
Complete Vegetable Guide
180 vegetables mapped across all 18 organ systems
Complete Fruit Guide
180 fruits mapped across 18 organ systems with insulin timing
Complete Herb Guide
180 herbs with dosages, preparations, and organ system targets
Healing Juice Recipe Guide
64 therapeutic juice recipes mapped to insulin time zones
Healing Salad Guide
47 therapeutic salads organized by organ system
Healing Foods Reference Guide
Lean proteins, leafy greens, complex carbs, healthy fats β plus global healing foods
What Your Body Does While You're Awake
The 6amβ7pm active window β when to eat, move, and heal
Quinoa Diabetic Guide
Why quinoa earns the rare green-light for blood glucose patients β and how to prepare it
The 7-Day Reset
A one-week protocol to interrupt inflammation and reset the insulin curve
Mind-Body Anxiety Guide
Nutrient and nervous-system pathways for chronic anxiety, without sedation
Breakfast Combinations
Morning food pairings that stabilize the insulin curve for the rest of the day
Dr. Vera Daily Protocol
The full advanced daily protocol β version 4, multi-system, clinical-grade
Dr. Vera, CNS
Holistic Nutrition Specialist
Educational only - not medical advice