Every lesson, in order

1. 1.1The moment I was told I'd live with this pain foreverA hundred-page report comes back with nothing, a doctor says the pain is for life, and a food that hurt me at five turns out to matter.free7 min
2. 1.2Twenty years of flares, one thing underneathThe food timeline the way memory keeps it, out of order: a childhood flare, an extreme diet, a drink that should have been safe, months on one food, and the pattern nobody wrote down.7 min
3. 1.3What this cost me outside my stomachThe bill beyond the pain itself: guesses that became treatments, an accident that paid for a decade, the money, the weight, the dark years, and the people standing next to me.7 min
4. 1.4The turning point: one question, and what finally changedThe wrong turns, the honest version of 2020, the one question that would have stopped most of the guesses, and the measured result.6 min
5. 1.5The method, and what this course will and won't doFind, Log, Remove, Re-test, Keep at a high level, the honest limits, the measured deal, and who this is not for.6 min

Lesson 1.1 is free to read or hear now. The rest open when you join.

1. 2.1What IBS is, and what it isn'tA plain look at what the IBS label can tell you, what it cannot, and why a clean scan is not a verdict.8 min
2. 2.2How digestion works, and why the same food hits you differently on different daysJust enough of how digestion works to read a log, and why your gut can take more on some days than others.11 min
3. 2.3Common triggers, the four things I pulled out first, and why yours may be none of themThe trigger categories that come up most, why yours may be none of them, and the four things I pulled out first.10 min
4. 2.4Reading your own history for cluesLooking back over past flares to spot patterns without over-trusting memory.8 min

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Before the next module: Note down any past flare-ups you remember and what you ate beforehand.

1. 3.1Starting with the most common category, and why yours might not be itA handful of usual suspects start most lists: dairy, wheat, onion and garlic, beans, coffee, alcohol, spice, fried food. Three meals from your own log say which, if any, is yours.7 min
2. 3.2Adding your own suspects from your own historyWhere your flare history and the usual suspects overlap, that is your list. Five to eight names, each with a reason.7 min
3. 3.3Ranking your suspects: count times confidenceHow to put the list in the order you will run it, so the first experiment is the one most likely to give an answer.6 min
4. 3.4The two ways a suspect list dies, and I did bothA list borrowed from articles instead of your own days, and cutting five things at once without ever putting one back.5 min

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Before the next module: Finish a ranked suspect list of 5-8 foods.

1. 4.1The five questions I ask after every mealThe fixed five behind every log entry, and the fourth one that catches a trigger hiding inside a diet that works.free8 min
2. 4.2How to log without it taking over your lifeThe twenty-second version of the log, and the one habit that keeps it alive past week one.7 min
3. 4.3Rating pain the same way every timeOne zero-to-ten ruler with three fixed markers, so a six in week one still means a six in week four.6 min
4. 4.4What I write on a bad day, and the day I call a doctor insteadOne ugly line when the pain is bad, and the short list that makes today a doctor day.5 min

Lesson 4.1 is free to read or hear now. The rest open when you join.

Before the next module: Log every meal for 14 days using the five questions and the symptom scale.

1. 5.1One food, one window, and why it cannot failHow long I take one food out for, why the number is fourteen to twenty-one days, and why a window comes back with an answer either way.6 min
2. 5.2What one food out really means, and where it hidesEvery version of the suspect, the riders nobody checks, and the kitchen walk that keeps a window clean.8 min
3. 5.3What to eat instead this weekThe plate that replaces the food, built from what you already know sits well with you, so day four does not end the window.9 min
4. 5.4Getting to the end day, through dinners out, trips, and week twoDinners out, trips, and the quiet second week, decided before day one, so the window reaches its end day.5 min

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Before the next module: Complete one full removal window (recommend 14-21 days) for the top suspect, logging the whole time.

Read this first. Never re-test a food you already know for sure hurts you. That food stays on your cut list, no matter the portion. Re-testing is only for the foods you are not sure about: a small test first, then a slightly bigger one a few days later if the first was clean.

1. 6.1Why I bring a food back, and the one kind I never willFeeling better after cutting a food is half the evidence. The re-test is the other half, and it cannot fail.6 min
2. 6.2Setting up a clean re-test meal, and why the food goes in aloneThe food by itself, a few bites first, a bigger portion a few days later, and nothing else new that day.8 min
3. 6.3Reading the result, and the quiet reaction most people skipThree check-ins at two, twenty-four and forty-eight hours, three possible answers, and how I keep a bad day from getting blamed on the food.7 min
4. 6.4What an unclear result actually tells me, and the one result that never isRepeating the re-test, or shrinking the portion, when the first answer is not clean. And the one reaction that means the experiment is over.6 min

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Before the next module: Re-test one food you are not sure about, a small portion first, and record the result. Never a food you already know hurts you.

1. 7.1Running the loop a second time, and what it catches that the first pass missedThe second cycle is faster, and it is where the category behind your first answer shows itself.5 min
2. 7.2Building your Safe List, where every food earns its place with a date next to itHow a food gets onto the Safe List for real, why one food never vouches for its cousins, and why the list is for rotating through.7 min
3. 7.3Building your Cut List, and closing it, so a good week stops turning into a test you already ranConfirmed triggers go on with a severity and the day it happened, then the page closes. A short list is the win.6 min
4. 7.4Knowing when you are done, which is two lists you trust and a diet you understandDone is never a perfect diet. It is when a flare stops being a mystery, and a list with two foods on it counts.6 min

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Before the next module: Complete at least 2-3 full cycles and have a working Safe List and Cut List.

1. 8.1Ordering in fourteen words, and why I still eat fast foodThe restaurant card, built from your own lists, so eating out stops being a gamble.8 min
2. 8.2Grocery shopping in one pass, and the label I put backTurning your safe list into a store list you walk in one pass, and the one label rule I use in every aisle.7 min
3. 8.3Cooking for family or a partner without cooking twiceOne pot for the house, different plates, and why the swap depends on whose triggers they are.6 min
4. 8.4Travel and holidays, and the two sentences I carryA plan for trips, holidays, and tables you do not control, plus the ER card for the night it goes wrong anyway.7 min

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Before the next module: Use the Restaurant Card at one meal out and the Grocery List for one shopping trip.

1. 9.1The supplements that helped me, one at a timeWhat I took, in the order a chiropractor added it, and why the order matters more than the bottles.7 min
2. 9.2Two medications, two jobs, and the five questions I asked about themWhat the spasm medication and the coating medication did for me, and the five questions I took to my doctor, on the doctor-questions card.7 min
3. 9.3What I refused, and whyA chemotherapy drug, long-term steroids, and an expensive antibiotic: why I stopped two and dropped the third, and the one question I never asked.10 min
4. 9.4Surgery is not a shortcutA gallbladder removal and a sphincteroplasty, both aimed at a maybe, both made things worse. The wrong tool, and the two questions I ask now.8 min

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Before the next module: Write down every medication or supplement currently being taken, and one question to bring to the next doctor's visit.

1. 10.1What I do the moment a flare startsThe flare plan I follow, written on a calm day, so the first minute of a flare is never a decision.7 min
2. 10.2When it's time to go to the ERThe red flags that end the bargaining, and the nights I waited too long.6 min
3. 10.3How I talk to the ER so I get real helpThree short facts, in order, on a card, because the night I needed them most I could not say them.9 min
4. 10.4Recovering after a flare, and keeping what was workingEasing back in, folding the flare into the log, and why a diet that held for nine months was never the thing that failed.6 min

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Before the next module: Fill out the Flare Response Card and keep a copy somewhere accessible (phone, wallet, fridge).

1. 11.1Re-checking your lists, because the number movesWhy a food that failed in March can pass in September, how often I spot-check my own lists, and what sends me back early.6 min
2. 11.2One person who takes your word for itYears of unexplained pain isolate you. The person who makes it lighter does not need your trigger, or any trigger. One name, written down.6 min
3. 11.3What a new flare means, months from nowA flare after the course is a data point. Re-run Find and Log, open the flare card if it is severe, read the red flags fresh, and see a doctor for anything new.7 min
4. 11.4Where the guided version fits, if you want itFive hours with me, one at each key step of the method. Who it helps, who it does not. The course works fully without it.5 min
5. 11.5Where I ended up, and the one case study I haveThe measured result one last time, what is still on my own list, the deal from lesson one, and the two lists that were always the prize.7 min

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Before the next module: None — course complete. Optional: the guided version, five one-hour check-ins with me.