Phase 1: Foundation – Understanding the Gut-Brain Connection
1.1. Introduction to the GAPS Diet and ADHD
- Goal: Help participants understand the science behind the gut-brain connection and how it impacts ADHD.
- Content: Educational materials on the gut-brain axis, inflammation, gut bacteria, and how these affect ADHD symptoms.
- Action: Start with simple, daily journaling on ADHD symptoms and diet. What are your current triggers? How does your diet make you feel?
1.2. Setting Personal Intentions and Goals
- Goal: Define personal goals for the program and ADHD symptoms you’d like to focus on.
- Content: Workshops or exercises to help participants set clear, achievable goals (e.g., improved focus, better emotional regulation).
- Action: Participants create a “Personal ADHD Healing Plan” (focus on symptoms they want to address).
Phase 2: Preparation – Ready the Body and Mind for Change
2.1. Introduction to GAPS Foods and Key Principles
- Goal: Familiarize participants with GAPS-friendly foods (bone broth, fermented foods, healthy fats, etc.).
- Content: Provide meal plans, recipes, and shopping lists. Explain the purpose of key foods in healing the gut.
- Action: Do a GAPS food audit. Participants make a list of what to remove and what to start adding.
2.2. Detox & Cleanse Week
- Goal: Ease participants into the program with a gentle detox that eliminates processed foods, sugars, and inflammatory ingredients.
- Content: Guide participants through a week of gradual elimination of harmful foods.
- Action: Complete a “prep week” with the elimination of caffeine, sugar, and processed foods. Offer support in the form of group discussions, challenges, and check-ins.
2.3. Mindset Shift
- Goal: Help participants cultivate a growth mindset around food and healing.
- Content: Daily affirmations, journal prompts, and self-reflection exercises to support mindset shifts.
- Action: Encourage participants to journal their thoughts and feelings about food, ADHD, and their ability to change.
Phase 3: Implementation – Start GAPS Phase One (Intro Diet)
3.1. Starting with the GAPS Intro Diet
- Goal: Begin the full GAPS journey by introducing the gut-healing intro diet, which focuses on easy-to-digest, healing foods like broths, soups, and fermented foods.
- Content: Teach participants how to prepare simple broths and fermented foods at home.
- Action: Participants follow a structured, week-by-week intro diet plan, with clear milestones for each stage. Check-in every 3 days to track symptoms and adjustments.
3.2. Support and Troubleshooting
- Goal: Provide ongoing support through weekly check-ins, group calls, and Q&A sessions.
- Content: A toolkit with FAQs, common struggles, and how to deal with detox symptoms like headaches, fatigue, or mood swings.
- Action: Participants engage in weekly accountability meetings to track progress and share challenges.
Phase 4: Deepening the Healing – Transitioning into Full GAPS Diet
4.1. Gradual Transition to Full GAPS Diet
- Goal: Slowly move into the full GAPS diet after completing the intro phase, expanding food options while continuing to focus on gut healing.
- Content: Full GAPS food list, meal plans, and recipes to transition smoothly.
- Action: Participants begin incorporating GAPS-friendly vegetables, fermented dairy, and healthy fats into their meals.
4.2. Rebuilding Gut Flora and Nutrient Absorption
- Goal: Focus on strengthening gut bacteria, improving digestion, and enhancing nutrient absorption.
- Content: Detailed guide on incorporating probiotics, fermented foods, and enzymes.
- Action: Create a personalized probiotic and meal plan that best suits their unique gut healing process.
Phase 5: Maintenance and Long-Term Success
5.1. Staying the Course – Building Sustainable Habits
- Goal: Ensure participants can maintain the GAPS diet in a sustainable, long-term way.
- Content: Strategies for meal planning, dining out, and balancing GAPS with real life.
- Action: Encourage participants to integrate GAPS practices into their lifestyle. Weekly check-ins for support, motivation, and troubleshooting.
5.2. Reassessing ADHD Symptoms and Tracking Progress
- Goal: Help participants track how their ADHD symptoms have improved and celebrate successes.
- Content: Tools for reassessing their ADHD symptoms, tracking their energy levels, focus, and emotional regulation.
- Action: Use a progress journal to monitor changes in ADHD symptoms and mood. Make adjustments to diet based on what works best.
5.3. Advanced Techniques – Optimizing Gut and Brain Health
- Goal: Teach advanced gut-healing practices, such as advanced fermenting, incorporating more healing herbs, and addressing any remaining gut issues.
- Content: Offer deeper educational resources on gut health and its relationship with mental well-being, including personalized gut health tips for each participant.
- Action: Schedule optional advanced workshops for deeper gut healing or personal coaching to maintain optimal health.
Phase 6: Graduation – Living a Transformed Life
6.1. Final Reflection and Future Planning
- Goal: Celebrate the completion of the program and the transformations achieved.
- Content: Reflection exercises to celebrate how far participants have come, both in terms of their diet and their ADHD symptom management.
- Action: Develop an action plan for ongoing support and personal growth. Include resources for continued learning about gut health and ADHD.
6.2. Community and Support Moving Forward
- Goal: Keep the sense of community alive and continue the support network.
- Content: Create a long-term support group for participants to stay connected, share their journeys, and continue motivating each other.
- Action: Provide access to ongoing webinars, check-ins, and a dedicated group chat for continued encouragement.
Program Summary:
This GAPS Transformation Program is designed to be a holistic, step-by-step guide that empowers women with ADHD to heal their gut, improve their brain function, and transform their lives. By incorporating the key principles of the GAPS diet, participants will not only see improvements in their ADHD symptoms but also develop long-lasting habits that promote mental clarity, emotional stability, and overall well-being. With personalized support, community engagement, and sustainable strategies, this program offers a comprehensive approach to achieving a healthier gut and a healthier mind.
