Baseline
Establishing your starting point — food noise, hunger patterns, and your personal "me again" vision.
Phase 1 – Quiet
Calm food noise, balance hunger hormones, and build the protein-first foundation.
Food Noise Daily Check
Today's Food Noise Score (1–10)
7-Day Hunger & Symptom Timeline Log
Hunger Level Today (1–10)
Protein-First Meal Builder
Your High-Protein Meal
30g Protein Cheat Sheet
Your Go-To Protein Source
Eating Window Planner
Your Chosen Structure
Bookend Template
The Event
Phase 2 – Rewire
Build sustainable habits around meals, movement, mindset, and stress regulation.
2x/Week Strength Starter Plan
Your Two Sessions
Post-Meal Walk Tracker
Walk Consistency This Week
Weekly Movement Menu
Your Movement Menu
Mindful Meal Worksheet
Your Screen-Free Meal
Eating Style Reflection
Your Primary Eating Style This Week
Decompression Ritual Planner
Your Decompression Ritual
Support Escalation Map
Level 1 — Self-Support
Phase 3 – Release
Life-proof your plan, navigate disruptions, and build your maintenance blueprint.
Maintenance Blueprint
Your "Me Again" Maintenance Range
Sunday Check-In Script
A Win to Celebrate
Bookend Plan
The Event You Navigated
Day-After Reset Card
The Situation
Taper Readiness Checklist
Hunger Return Day Observation
Hunger Return Day Tracker
When Did Hunger Return?
90-Day Continuation Plan
Your Default Week
Early Warning Reset Sheet
Your #1 Warning Sign
Month 4 – Maintenance
Maintenance is a skill. Learn to monitor, adjust, and stay connected to your plan.
Month 5 – Real-Life Resilience
Build real-life resilience — strength, flexible eating, and honest progress tracking.
Month 6 – Independence
Transition to structured independence with a clear plan, reset tools, and graduation.