Meal Planning + Prepping | Wild + Well-Fed

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Wild + Well-Fed

Module 1: Introduction

Welcome to Wild + Well-Fed Introduction Video (6:55)
Start Here (PDF)

Module 2: Foundations of Women's Health

The 6 Vital Signs (6:14)
Feminine vs. Masculine Lifestyle (31:31)
Metabolism + Thyroid Health (10:25)
Adrenals + Stress Hormones (7:56)
Digestion (37:06)
Liver + Gallbladder (16:38)
Biofeedback: Tracking Temps and Pulses (11:43)
Module 2: Action Steps (PDF)

Module 3: Hormones + The Menstrual Cycle

Intro to Hormones + The Menstrual Cycle (27:02)
Hormone + Endocrine Disruptors (30:27)
Estrogen Dominance + Detoxification (17:03)
Progesterone (18:00)
Birth Control (26:01)
Cycle Syncing + Fertility Awareness Method (17:31)
Module 3: Action Steps (PDF)

Module 4: Well-Fed Woman Nutrition

Reframing Your Thoughts Around Food (6:37)
Understanding Ingredients + Food Quality (51:36)
Protein (21:06)
Carbohydrates (13:42)
Fats + PUFA (17:30)
Insulin + Blood Sugar Balance (38:55)
Minerals (29:19)
Bioavailability (16:39)
Cruciferous Veggies, Leafy Greens, Nuts and Seeds and Legumes (16:18)
Plant-based Diets (17:20)
Grains + Gluten (39:04)
Fiber (13:44)
Iron (7:57)
Eating for Different Phases of Life (10:35)
Module 4: Action Steps (PDF)

Module 5: Well-Fed Woman Functional Foods

What are Functional Foods? (3:40)
Dairy (15:06)
Animal Proteins (9:23)
Organ Meats (15:38)
Salt (15:05)
Fish (15:31)
Fruit + Sugar (12:23)
Oranges + Orange Juice (11:28)
Root Vegetables (19:54)
Raw Carrot Salad + Mushrooms (7:51)
Bone Broth + Mineral Broth (17:55)
Ferments (6:07)
Caffeine, Coffee, Matcha, + Green Tea (25:36)
Tap Water vs. Filtered Water (17:43)
Eggs + Cholesterol (29:01)
Functional Foods Recipe Book (PDF)
Module 5: Action Steps (PDF)

Module 6: Tools for Success

How to Build a Plate, Meal Timing + Bedtime Snack (11:06)
Tracking Food + Counting Macros (38:20)
Meal Planning + Prepping (44:01)
Eating Out + Saving Money (22:39)
Weight Loss (21:18)
How to Transition to a Nourishing Lifestyle After Dieting (9:26)
Mindful, Intentional Eating + Appetite (12:03)
Supplements + Herbs (43:26)
Module 6: Action Steps (PDF)

Module 7: Well-Fed Woman Lifestyle

What is Stress? (15:31)
Trauma and Nervous System (24:17)
Exercise + Movement (18:40)
Sleep (40:52)
Castor Oil Packs + Coffee Enemas (22:41)
Sunlight + Vitamin D (52:23)
Alcohol (7:42)
Technology + EMFs (24:40)
Detoxification + Lymph (7:29)
Creating Successful Morning and Night Routines (7:16)
Module 7: Action Steps (PDF)

Module 8: And that's a Wrap!

The Phases to Becoming Wild + Well-Fed (11:57)
Bringing It All Together (11:58)
Leave Us A Testimonial!

The Wild + Well-Fed Clinic

What are Functional Labs? (8:41)
How to Order Labs (30:01)
Lab Ordering Process + Pricing (PDF)

Resources

Supplement + Herb Guide
Grocery Lists
Estrogen Detoxification + Progesterone Boosting Guide
How to Castor Oil Pack
How to Coffee Enema
Non-Toxic Living Guide
Sleep Checklist
Creating Morning and Night Routines
How to Build a Plate
PUFA Guide
Lymph Support
Tracking Macros
Day of Eating Examples
Holistic Healing Remedy Guide
Homeopathy Guide

Bonus: Creating a Workout Routine with Estelle

How to Create a Workout Program (29:45)
How to Create a Warm Up + Cool Down (15:30)
Special Considerations (8:38)
Mobility Routine (16:05)
Exercise Workbook

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Meal Planning + Prepping

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