Free for readers of the book

IT’S ALL IN YOUR GUTThe Groundwork Workbook

This book’s workbook: a page of action for every chapter, the sheets to fill in by hand, and every source in the book with its link. The book explains the why. The workbook is for the how.

95pages to print or fill in
20chapters, one action each
18sheets to fill in

Download the workbookLook inside

FREE · 95 PAGES · PDF · INSTANT DOWNLOAD
Cover of The Groundwork Workbook, the companion to It’s All in Your Gut
The Four Weeks calendar page from The Groundwork Workbook

Look inside

A true companion to the book

Each chapter of It’s All in Your Gut has its pages here: what to do this week, why it works and how strong the evidence is, a note of care, and room to write.

  • Twenty weekly actions, one for every chapter, in the order of the book.
  • Eighteen sheets to fill in with a pen: the Signal Map, plant counts, the four-week calendar and more.
  • Twelve full-color plates that open each part.
  • Every study cited in the book, chapter by chapter, with a direct link to the original.

You don’t need to have finished the book to start. Print it, leave it in the kitchen and fill it in by hand.

What’s inside

Six parts, plus four pages beyond the book

IWhat You FeelName your symptoms and start the Signal Map: seven days of data, not a diagnosis.
IIThe Ground You Carry InsideCount your plants, mind the gut border, and see how your gut talks to your brain.
IIIWhy You Can’t Keep It UpBreakfast, sleep and the environment around you, one small friction at a time.
IVBefore You Change AnythingYour supplement inventory and what to bring, and ask, when you see a doctor.
VThe Groundwork MethodRecognize, Rebalance, Settle, Train, Sustain: the method, one sheet per step.
VIGetting StartedThirty days to start, the four-week calendar, and what to do when you slip.
+4Beyond the BookA pantry and fridge audit, a food-and-signal map, the headline card and a thirty-day plan.
✓SourcesEvery reference in the book, chapter by chapter, each with its link so you can go and check.

Download the workbook

Free. No sign-up needed. Small samples and short studies are flagged as such.

It’s All in Your Gut, by Christian Duarte, book cover

The book

It’s All in Your Gut

How quiet inflammation travels from your gut to your brain.

Twenty chapters on the microbiome, inflammation and the gut-brain axis, and a thirty-day plan that adds one thing a week. From Zen Books.

The workbook is a guide, not a diagnosis. If you have pain that wakes you at night, blood, or weight you’re losing without trying, close the workbook and see a doctor.

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