🌸 Maria Gracia
Thyroid / Nodules Insulin Resistance
Autoimmunity Dosha Pitta
Emotional Projector 3/6
Goals: sustainable weight loss · reduce inflammation · hormonal balance · stable energy
Clinical priorities: thyroid support, insulin sensitivity, reduce autoimmune load, 100% GF/prolamin-free, cycle-synced nutrition (4 phases)
💙 Jan-Jorrit
Elevated Cortisol Chronic Stress
Ex-Keto Weight Loss Goal
Goals: lower cortisol · lose weight without extreme keto · restore energy
Clinical priorities: regulate HPA axis, reduce saturated fat load, strategic complex carbs, nutritional stress modulation
⚠️ Key Incompatibilities
⚡ Keto is off for Jan-Jorrit. Elevated cortisol + high saturated fat = more HPA activation. Protocol: moderate complex carbs + clean protein + anti-inflammatory fats.
🌸 Maria — fasting: only soft 12–13h windows during follicular/ovulatory. NEVER during late luteal or menstruation.
🚫 Gluten/Prolamins: 100% strict for both. Shared kitchen = full protocol for both.
🚫 Always AVOID (both)
Gluten: wheat, barley, rye, conventional oats
Refined seed oils (canola, sunflower, soy, corn)
Refined sugar & artificial sweeteners
Conventional dairy (pasteurised cow's milk)
Ultra-processed foods, artificial colours
Commercial sauces with hidden gluten
✅ Always PRIORITISE
Clean proteins: organic chicken, turkey, pastured eggs, wild fish
Anti-inflammatory fats: avocado, EVOO, seeds
Complex carbs: sweet potato, quinoa, basmati rice, cassava
Cruciferous veg — COOKED only (thyroid)
Turmeric + black pepper in every meal possible
Bone broth · fermented foods (GF verified)
💙 Jan-Jorrit — Cortisol Rules
Never skip meals — fasting raises cortisol further
Breakfast = protein + complex carb, always
Max 1 coffee before 10am, nothing after
Magnesium glycinate with dinner — non-negotiable
Prefer unsaturated fats. Limit coconut & ghee
Carbs at dinner help lower cortisol & improve sleep
🌕 Maria — Cycle Phase Rules
🌑 Menstruation
Broths, warm foods, iron, beetroot. Nothing cold. ZERO fasting.
🌒 Follicular
Energy rising. Soft 12–13h fast OK. Flax + pumpkin seeds.
🌕 Ovulation
Peak energy. Light nutritious meals. Sesame + sunflower seeds.
🌖 Luteal
Higher calorie need is normal. Magnesium, B6, dark chocolate. No fasting.
🧠 The Expert Team — Intellectual Sparring Mode
Every decision in this dashboard is filtered through these 8 specialists simultaneously.
🩺 Clinical Nutritionist
Sustainable weight loss + Female metabolism
Soft caloric deficit (15%), never restrictive Min protein 1.2–1.6g/kg for muscle mass Macro distribution adapted to cycle phase ⚕️ Functional Medicine
Thyroid · Nodules · Insulin · Autoimmunity
Cruciferous ONLY cooked (deactivates goitrogens) Eliminating gluten/dairy = first-line autoimmune Selenium + Zinc = thyroid protocol base 🌿 Anti-inflammatory Specialist
100% GF · No prolamins
Zero gluten including traces + cross-contamination Omega-3 > Omega-6: target ratio 1:2 max Seed oils = eliminated entirely 💊 Supplement Specialist
Doses · Synergies · Timing
D3 always with K2 (prevents arterial calcification) Magnesium at night only Collagen + Vitamin C = synergistic pair Creatine: 3–5g/day with water, any time 🫀 Somatic Therapist
HPA Axis · Cortisol · Concrete practices
Eating without screens = instant cortisol drop Chew 20–30 times — activates vagus nerve 4-7-8 breathing before meals 🌸 Ayurveda (Dosha Pitta)
Pitta balance · Digestion
Pitta inflames with spicy, acidic, excess fermented Cooling: coconut, coriander, cucumber, mint Largest meal at midday ⏰ Female IF Specialist
Honest evaluation · Gentle implementation
Thyroid/autoimmunity: high caution always Only 12–13h during follicular/ovulatory JJ: NO fasting with elevated cortisol 🌕 Hormonal Health + Cycle
4 Phases · Moon Cycle Cookbook
Seed cycling: flax+pumpkin → sunflower+sesame Sweet luteal cravings = real serotonin need Adapt food type to each phase
🌸 Maria's Cycle Phase
First day of last period:
📅 Weekly Status
Mark JJ's travel days — the strategy updates automatically.
📅 Plan This Week
💙 Jan-Jorrit Away Protocol
✈️ Pack: magnesium glycinate + ashwagandha + creatine sachets
🍽️ Restaurant: protein + vegetables + olive oil. Avoid bread baskets, sauces, beer
☕ Max 1 coffee in the morning, switch to herbal/green tea after
🌙 Night snack if needed: nuts + banana — not chips, not alcohol
💧 2L water minimum — cortisol rises with dehydration
🫀 2 min box breathing before meals: lowers cortisol spike
🌿 Herbs, Condiments & Teas
🛍️ Added from Supplements
⭐ All recipes adapted by the 8-expert team: 100% anti-inflammatory, GF, cortisol-safe for JJ, thyroid/autoimmune-safe for Maria.
🍔 Burger Bowl
GF Anti-inflam Cortisol OK Thyroid OK
Protein
200g ground beef (80/20) or turkey — hormone-free Seasoning: salt, pepper, garlic powder, oregano, cumin — no premixes Base
Basmati rice OR roasted sweet potato cubes JJ: sweet potato is better for cortisol modulation Toppings
½ avocado · cherry tomatoes · pickled red onion · pickles · mushrooms Sauce
Avocado mayo + GF Dijon + GF tamari + ACV + garlic powder + smoked paprika 💡 Red meat 1–2x/week for Maria's iron (thyroid). JJ: prefer turkey to reduce saturated fat.
🍲 Anti-inflammatory Chicken Soup
GF Leaky Gut Cortisol OK Pitta
Ingredients
1L bone broth · 2 shredded chicken breasts Carrot + sweet potato · turmeric + black pepper · ginger · garlic Fresh coriander at the end 💡 Bone broth = autoimmune protocol foundation. For Pitta: coriander + coconut, avoid excess spice.
🐠 Asian Salmon Bowl
GF High Omega-3 Cortisol OK Thyroid OK
Ingredients
150–200g wild salmon · GF tamari + ginger + garlic + sesame oil Brown rice · edamame · cucumber · carrot · sesame seeds · spring onion 💡 Wild salmon = best EPA/DHA. Ideal 2–3x/week for both. Lowers cortisol AND supports thyroid.
🥘 Coconut Chicken Curry
GF Dairy-free Pitta Cortisol OK
Ingredients
500g chicken · 1 tin coconut milk · GF curry powder · turmeric · ginger · cumin Spinach at the end · serve with basmati rice 💡 MCTs in coconut don't stress cortisol like long-chain saturated fats. JJ: moderate coconut portion.
🥥 Banana Egg Pancakes
GF Low GI Cortisol OK
Ingredients (serves 2)
2 ripe mashed bananas + 4 pastured eggs + cinnamon + chia seeds Cook in coconut oil · serve with blueberries + raw honey 💡 Cinnamon = insulin sensitiser (key for Maria). Banana potassium modulates cortisol for JJ.
🥑 Luteal Phase Dinner Salad
Luteal GF High Magnesium
Ingredients
Rocket + spinach · sunflower + sesame seeds · ½ avocado 100g salmon or sardines · cooked beetroot · EVOO + lemon + GF mustard 💡 High magnesium, B6, oestrogen-clearing compounds. Designed specifically for luteal phase.
🔗 Add a recipe for AI review
GF Cortisol OK Thyroid OK Anti-inflammatory
Protocol verdict & adaptations Full adapted recipe in the Adapted Recipes tab. JJ uses sweet potato base; Maria uses rice or sweet potato depending on cycle phase. Sauce adapted to be 100% GF.
🍯 Sweet tooth strategy: One protocol-compliant sweet thing per day. No guilt, no inflammation. Tailored to each of you — Maria loves caramel and honey; Jan-Jorrit loves chocolate.
🌸 Maria's Favourites — Caramel & Honey Vibes
🍯
Honey Almond Toast
GF rice cake · almond butter · raw honey · pinch of sea salt
🌸 Maria
🍌
Caramel Banana Bites
Frozen banana slices + almond butter + honey drizzle + sea salt. No baking.
🌸 Maria
🍮
Caramel Chia Pudding
Chia + coconut milk + raw honey + carob powder + vanilla · set overnight
🌸 Maria
🍌
Honey Banana Nice Cream
Frozen banana blended with raw honey + cinnamon · 2 mins. Creamy, naturally sweet.
🌸 Maria
🍖
Hibiscus Honey Tea
Hibiscus flowers steeped 5 min + raw honey. Hot or iced. Antioxidant + anti-inflammatory.
🌸 Maria
🥤
ON Cookies & Cream Shake
ON C&C + almond milk + ice + cinnamon. Dessert that counts as protein.
🌸 Maria
💙 Jan-Jorrit's Favourites — Chocolate Universe
🍫
Dark Chocolate Bark
85%+ dark chocolate + walnuts + sea salt. 2 squares. GF verified.
💙 JJ
🍵
Hot Chocolate (protocol)
Raw cacao + coconut milk + raw honey. No refined sugar. Magnesium-rich.
💙 JJ
🥐
Choco-Berry Bliss Bowl
Coconut yoghurt (DF) + blueberries + raw cacao nibs + honey drizzle
💙 JJ
🍪
Choco-Almond Energy Ball
GF oats + almond butter + cacao + honey + chia. Roll & refrigerate.
💙 JJ
🧁
Cacao Protein Shake
ESN Vanilla or ON C&C + raw cacao + almond milk + banana. Dessert shake.
💙 JJ
🥚
Nut & Cacao Trail Mix
Almonds + walnuts + cacao nibs + coconut flakes + sea salt. Handful = done.
💙 JJ
🌿 Shared Options — Both Love These
🥐
Berry Nice Cream
Frozen banana + frozen berries blended. 2 min, no sugar added.
✓ Both
🍓
Coconut Yoghurt + Berries
Dairy-free coconut yoghurt · fresh berries · drizzle of honey or cacao nibs
✓ Both
🧊
ON Clear Summer Fruit Tea (iced)
ON Clear Protein Summer Fruit Tea over ice. Refreshing, light, 20g protein.
✓ Both
💡
Timing summary: Breakfast = Probiotic + C + D3K2 + Maria's stack. Lunch = Omega-3 + Creatine + CoQ10. Dinner = Magnesium + JJ's Ashwagandha. Collagen before bed.
⏱️ Batch cook on Saturday or Sunday. These tasks = 2–3h of work → 6 days of fast, healthy meals.
🔄 New Week — Reset All