+ Omega 3

+ vitamin D3 + K2

For digestion (bad stomach acid) also helps w binding: Betaine HCl with Pepsin and Digestive Enzymes.

Healing the gut and fixing

leaky gut can several months, sometimes even a year or more. You will

want to keep taking Betaine HCL and/or digestive enzymes if you need

them, though you may be able to stop them at some point. You should

also continue taking fermented foods, lactoferrin, SBO’s, extra virgin

coconut oil, colostrum, and as described below, zinc carnosine. These

should prevent any reoccurrence of SIBO and help your immune system

fight off infections while it’s healing. If you feel you still have gastritis you

neck - 15 min W resistance + 5 min w weight + 5 min stretch

core/mat - 15 min + 5 min stretch

legs - squats, lunges

(workout: 5 days)

all: 2 days 💪

one: 3 days

stretch only: 2 days🧘🏽‍♀️

steps: 6k 🚶🏽‍♀️

bonus/replacement:

dance 💃

rock climb 🧗‍♀️

hike 🥾

kayak 🛶

swim/dive 🏊‍♀️

shouldn’t eat anything that has more than 10 grams of sugar per 100

gtam serving (don’t even eat half a serving) and keep your total sugars

below 10 grams for the day (1 tsp of sugar equals about 4 grams). After 3

weeks you should still avoid the high sugar foods and keep your daily

consumption below 25-30 grams of sugar (with occasional slipups),

If you have any level of fructose

malabsorption (and many people have some) high fructose foods should

moderation include; lemons, limes, orange, blueberries, blackberries,

avoiding most fruits) and very low carbs for at least 3 weeks; you can

start adding carbs back two weeks after you are having mostly good

bowel movements. After that you should avoid sugar as much as possible

and avoid wheat

During the first 4 weeks of the Gut Health Diet, you should eat no more

than 10 - 15 grams of sugar per day.

The diet assumes

you are getting some intentional exercise; even 6,000 steps walking per

day will help.

When sweetening food try to use pure stevia,

Maintenance should be maintained for at

least 6 months.

Cc ook with

coconut oil, butter, lard, olive oil (and be aware of each ©1)s smoke

point,, especially when frying). Do not use “vegetable oil” td avoid all

Galincanteded oils in your cooking if possible (this includes canola oil).

Remove most of the fruit, especially for the first month; after

that eat only low FODMAP / low sugar fruit

Dextrose instead of honey

-krout or kimchi (5tbsp per day)

-kombucha or jun tea

-kefir (180mL per day)

-fermented mustard/ ketchup

-cultured bean dip

-miso

-tempeh

-pickles

Criteria = no preservatives, refrigerated, no vinegar, labelled cultured or lactofermented

They communicate distress to caregivers through crying, facial expression, body tension — and a attuned caregiver picks up that distress, feels something of it themselves, processes it in their own more mature nervous system, and then communicates back a regulated version

This is called affect regulation through co-regulation and it's how babies learn to manage their own emotions

A good enough caregiver essentially:

Receives the baby's raw distress

Metabolises it in their own system

Returns it in a more manageable form

But when emotion is unprocessed and unintegrated — like the core material in disorganised attachment — it doesn't behave the same way

Unprocessed emotion:

Has no container

Hasn't been given language or narrative

But she can't go back and make her parents witness it. That window is closed.

What she can do is witness it herself.

When she sits with genuine tender grief for the child she was — when she looks at that specific small person in that specific moment of pain and really sees her, really feels what she felt, really stays with it without flinching — she is giving herself something she needed then and never received.

What "Getting Deeper and More Accessible" Actually Means

When real grief is developing healthily it has a specific quality of movement. It's not that it hurts less — it often hurts more as it deepens. But the nature of the pain changes.

It becomes more:

Specific rather than diffuse

Located in real memories and real moments rather than abstract longing

Felt in the body rather than just thought about in the mind

Accompanied by clarity rather than confusion

Something she can enter and exit rather than something that overwhelms her completely

Early in the process the real grief might feel like:

A vast, formless weight. She knows something is deeply wrong and deeply painful but she can't quite locate it precisely. It comes as a general heaviness, numbness, or a pain she can't fully name. She might cry without knowing exactly what she's crying about. She might feel a sadness that seems bottomless and without edges.

This isn't wrong — it's where most people start. The grief is real but it hasn't been processed enough yet to have a clear shape.

Later, as it deepens and becomes more accessible:

The pain becomes more precise. Instead of a general weight it becomes:

A specific memory of a specific moment when she needed her mother and her mother chose her brother instead

The exact feeling of being in that house as a child and knowing her reality wasn't safe to speak

Grief for her specific childhood self in specific moments — not "I had a hard childhood" but "I remember being nine years old and feeling completely alone in a house full of people"

The ability to feel genuine compassion for herself as a child — which is usually one of the last things to become accessible and one of the most healing

"They are people with specific damage that made them unable to do what I needed"

"I needed parents they were constitutionally unable to be"

Candle tray

Mural

Lamp cover

Fruit bowl

Scourer bowl

Key ring

Jewelry organizer

Perfume tray

Bathroom organizer

Ashtray

Jewelry (flower resin)

Toothpaste & mouthwash holder

Bedside dish

Fridge magnet

6:00- wake up

6:30-workout/eat

8:00-clean

8:30- shower, skincare, eye care, foot care

9:00- work

12:00- lunch / cook

1:00- study

4:00- clean

5:00- shop / walk / feed pigeons

7:00- dinner / cook

8:00- smoke

9:00- skincare / tooth care / hand care / eye care

10:00- sleep

Fri, Sat, Sun - free & deep clean

Read one section per day.

Don’t highlight everything — highlight only:

Process purpose statements

Inputs/outputs

Key terms and acronyms

Tables that summarize activities

Write a 1–sentence summary of each process in your own words.

“Stakeholder Needs Definition: converts stakeholder inputs into validated system requirements.”

Round 2: Condensation Pass (Notes + Concept Maps)

Once you’ve skimmed the whole book:

Go back chapter by chapter.

Convert highlights → concise notes or flashcards.

Create flow diagrams (e.g., Requirements → Architecture → Design → Integration → Verification → Validation).

Make a one-page summary per process (Purpose, Inputs, Outputs, Roles, Key Concepts).

Round 3: Active Recall + Application

Now that you have condensed notes:

Use flashcards (Anki or Quizlet) — not for definitions, but for relationships:

“What comes before Integration?”

“What are the main outputs of Stakeholder Needs Definition?”

Do practice questions after each chapter (there are ASEP-style question banks online).

Practice explaining each process out loud — if you can explain it clearly, you know it.

Round 4: Simulation & Weak Spot Reinforcement

Last 2 weeks:

Take 2–3 full-length mock exams.

After each, review mistakes → trace back to the process in the book → re-read only that section.

Keep your summary sheets and mind maps visible — daily 15-minute refreshers.

Memorization Hack (For “Wordy” Material)

Chunk & Connect — Group related processes (Requirements, Architecture, Design).

Use mnemonics — e.g., “R-A-D-I-V-V” for Technical Processes sequence.

Teach someone — explaining forces your brain to compress information.

Spaced repetition — revisit each summary every 3–4 days.

By the end of your study:

You should have a 20–25 page summary of the entire handbook.

You should be able to recite each process’s purpose and its inputs/outputs without the book.