What's Inside the Pack
Four evidence-based resources designed to rebuild what addiction depleted.
Nutrient Deficiency Checklist
A 15-item audit of the nutrients most commonly depleted by alcohol, opioids, and stimulants — with self-assessment scoring.
30-Day Rebuilding Protocol
A 5-phase plan from gut repair to full nutritional repletion. What to take, when, and why — backed by clinical research.
Supplement Reference Card
One-page printable: dosages, timing, interactions, and priority ranking for the 12 supplements most critical in recovery.
Recovery Meal Template
A 7-day eating framework built for early recovery: stabilizing blood sugar, repairing the gut, and restoring neurotransmitter production.
The Nutrient Deficiency Checklist
Addiction doesn't just damage organs — it strips your body of the raw materials it needs to function. Alcohol blocks B-vitamin absorption. Opioids wreck gut lining and mineral uptake. Stimulants burn through magnesium and zinc at 3x the normal rate. This checklist helps you identify what's depleted — so you know what to rebuild first.
The 30-Day Body Rebuilding Protocol
Recovery nutrition isn't just "eat better." Your body needs targeted intervention in a specific sequence. Repair the gut lining first — it's where 90% of nutrient absorption happens. Then restore the depleted reserves. Finally, rebuild the systems that produce serotonin, dopamine, and GABA naturally. This protocol follows the clinical sequence used in addiction recovery nutrition programs.
Gut Repair (Days 1–7)
Glutamine, zinc carnosine, and probiotics to restore intestinal permeability damaged by substance use. Without this step, supplements pass through unabsorbed.
Electrolyte & Mineral Repletion (Days 8–14)
Magnesium glycinate, potassium, sodium balance — addressing the acute deficiencies that drive insomnia, anxiety, and muscle cramps in early recovery.
B-Vitamin Complex Restoration
Targeted B-vitamin protocol using methylated forms for those with MTHFR variants common in addiction populations.
Neurotransmitter Precursor Loading
L-tyrosine, 5-HTP, omega-3s — the building blocks for dopamine and serotonin synthesis.
Long-Term Maintenance Framework
Dietary patterns and supplementation for sustained recovery nutrition beyond 30 days.
Supplement Quick-Reference Card
One printable page. Pin it to your fridge. Twelve supplements ranked by priority, with exact dosages, timing, and known interactions. Designed for real life — not a research lab. Formatted to print on standard 8.5×11 paper.
The Recovery Meal Template
Early recovery destabilizes blood sugar — which destabilizes mood — which triggers cravings. This 7-day eating framework keeps glucose steady, feeds gut repair, and provides the amino acid building blocks your brain is starving for. No calorie counting. No perfection. Just structure.
Recovery Meal Template
7-Day Framework · Printable PDF
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+ You'll Also Get
Two extras included with the toolkit.
Recovery Nutrition Quick-Start Guide
A 2-page primer on why addiction damages nutrition and the 3 highest-impact changes you can make today. Written by Rachel Brennan, RDN — no medical jargon, just what works.
Weekly Tracking Sheet
A simple one-page tracker for meals, supplements, water, sleep, and cravings. Print a stack. Takes 2 minutes a day. Patterns emerge within 2 weeks.