Holistic Balance Health · Courtney Boyce, Functional Nutritionist & COTA/L
Techniques for
Gut Healing
Personal Workbook · All 5 Modules
This workbook is yours to use, fill in, and return to as often as you need.
Each module includes the core reflection prompt and action checklist from the
course — so you can do the work, track your progress, and keep a record of
where you started and how far you've come.
Reflection
Where are you starting from?
Before we begin healing, it helps to know what you're healing from. Take a moment to write honestly — no judgment, just observation.
Which symptoms from the list below feel familiar to you? When did you first notice them? How do they affect your daily life?
Symptoms to consider: bloating or gas after meals · chronic fatigue · brain fog · mood swings or anxiety · frequent illness · skin conditions · food sensitivities · irregular digestion
Action Checklist
Module 1 — Take Action
I've read through the full module and understand the gut-brain connection.
I've identified at least 2 symptoms that feel relevant to my gut health.
I've written my reflection honestly and with curiosity, not judgment.
I'm approaching this course with openness to what's possible.
Reflection
Your relationship with whole foods
Honest self-assessment is the beginning of real change. There are no wrong answers here.
How much of what you currently eat would you describe as whole foods? What gets in the way of eating this way more often? What's one swap you feel ready to make this week?
My Commitment
The one swap I'm making this week:
Five whole foods I already eat regularly:
Action Checklist
Module 2 — Take Action
I've read through the whole foods framework and understand why it matters for gut health.
I've identified one swap I'll make in my eating this week.
I've noted 5 whole foods I already eat regularly.
I've written my reflection and understand my current starting point.
Reflection
Your probiotic baseline
Take stock of what's already in your diet before adding more.
Which fermented foods from the list below do you already eat? Which ones feel approachable to try? Is there anything that's held you back from eating fermented foods in the past?
Fermented foods: plain yogurt (live cultures) · kefir · sauerkraut · kimchi · kombucha (low sugar) · miso paste · tempeh · naturally fermented pickles
My Plan
Two fermented foods I'll incorporate this week:
Prebiotic foods I have at home right now:
Action Checklist
Module 3 — Take Action
I understand the difference between probiotics (live bacteria) and prebiotics (fiber that feeds them).
I've identified at least 2 fermented foods I'll incorporate this week.
I've checked my fridge/pantry and noted what prebiotic foods I have available.
I've written my reflection and committed to a starting point.
Reflection
Your inflammation picture
Awareness is the first step toward change.
Looking at both lists — the foods that reduce and the foods that increase inflammation — what does a typical day of eating look like for you? What's one anti-inflammatory food you could add this week? What's one inflammatory food you could reduce?
My 7-Day Plan
One anti-inflammatory food I'll add this week:
One pro-inflammatory food I'll reduce this week:
My top 3 go-to anti-inflammatory foods:
Action Checklist
Module 4 — Take Action
I understand how chronic inflammation affects gut health and the whole body.
I've identified my top 3 go-to anti-inflammatory foods.
I've chosen one pro-inflammatory food to reduce this week.
I've written my reflection and have a specific plan for the next 7 days.
Reflection
Your hydration honest check
Most people discover they're significantly under-hydrated when they actually track it.
How much water do you typically drink in a day? What does your morning routine look like — do you hydrate before coffee? Which herbal teas feel appealing to try? What's one hydration habit you'll commit to this week?
My Hydration Target
Calculate your daily target:
Body weight (lbs) ÷ 2 = daily water goal in ounces
My weight: ___ lbs ÷ 2 = ___ oz per day (approx. ___ cups)
Herbal teas I'll add to my routine:
My one hydration commitment this week:
Action Checklist
Module 5 — Take Action
I've calculated my daily hydration target (body weight ÷ 2 = oz/day).
I've chosen at least one herbal tea to add to my daily routine.
I'll place a glass of water on my nightstand to drink first thing tomorrow morning.
I've completed all 5 modules and filled in this workbook.
"Our food should be our medicine & our medicine should be our food."
If you're ready to go deeper on any of these techniques — or want personalized
support for your gut healing journey — Courtney offers one-on-one functional
nutrition consultations.
Holistic Balance Health
holisticbalancehealth.com