●ABIDEWELL · SIX-MONTH GUIDED

Your Six Months,
week by week

A simple map of what to watch and what to put into practice, in the order that gets you results.

●YOUR SIX-MONTH JOURNEY

1 2 3 4 5 Foundation Blood sugar, stress & sleep Weeks 1–4 Gut Clear Clear the gut Weeks 5–10 Gut Rebuild Repair & reseed Weeks 11–14 Detox Clear excess hormones Weeks 15–18 Enhance Optimize hormones & cycle Weeks 19–22+

These week ranges are approximate and shift with your pace.

This is your home base. Each phase below tells you two things: the trainings to watch from CORE CONTENT, and the practices to put in place for that stretch of the program. Move through it in order, one phase at a time.

You do not need to watch everything at once. Watch each phase's trainings as you enter that phase, so the learning lands right when you are ready to use it.

WatchThe trainings for this phase, linked straight to CORE CONTENT.
Put into practiceThe lifestyle and protocol steps to begin during this phase.

A note on Weeks 1 to 4: this first month is mostly a waiting window while your testing processes and Dr. Chelsea builds your personalized roadmap. The Foundation work below is your action to take right now, and it is where your first wins come from. Once your results are in, your roadmap takes over the specifics from there.

The week ranges throughout this guide are approximate. Everyone moves at their own pace, and most clients do not begin their first protocol steps until around week 6, once your labs are back and your Foundation is in place. Use the weeks as a general guide, not a strict schedule.

Month 1 · Weeks 1–4

ASSESS & BALANCE 1: Foundation

While your testing is processing. Lifestyle first, no protocol supplements yet.

Watch

  • The ABIDEwell Method - Becoming the Expert of Your Own Body18 min
  • Stress + Sleep27 min
  • Stress Mastery as the Foundation for Healing47 min
  • Blood Sugar23 min
  • Blood Sugar Mastery50 min

Put into practice

  • Box breathing, 5 to 10 minutes daily. Before you pick up your phone: 4 counts in, 4 hold, 4 out, 4 hold.
  • Vagus nerve work, choose 1 to 2 daily: binaural beats, humming or singing, or the gazing exercise.
  • Sleep window: a consistent sleep and wake time, 8 to 9 hours of sleep opportunity.
  • Blue light: blocking glasses an hour before bed, screens off 30 to 60 minutes before.
  • Dry brushing, 3 to 5x weekly before your shower, toward the heart.
  • Cycle tracking from day one. Watch the Bonus Training: Natural Birth Control - the Fertility Awareness Method (FAM) to learn how, then track your basal body temperature each morning before getting up, plus symptoms. You can chart BBT manually or use a device like the Oura Ring with Natural Cycles. We have discount codes for both, so send a message in your support chat and we will share the details. Upload your charts monthly.
  • Eat protein-first at every meal, never carbs alone, and pair carbs with protein and fat.
  • Eliminate seed oils. These are highly processed, refined oils that are pro-inflammatory, and chronic inflammation is one of the biggest drivers of hormonal and metabolic imbalance, so removing them lowers that inflammatory load. The common ones to cut, often hidden in packaged foods, dressings, fried foods, and restaurant meals: canola, corn, soybean, sunflower, safflower, cottonseed, grapeseed, peanut, and rapeseed.
  • Build in healthy fats toward 70 to 75 g daily: avocado, olive oil, coconut oil, eggs, nuts and seeds, and fatty fish. Coffee only with food.
  • Organic spearmint tea, 1 to 2 cups daily. Spearmint is naturally androgen-modulating, so we are already starting to support that hormone balance now, before your testing comes back and lets us get even more specific about what your body needs. Because androgens and insulin resistance are closely linked, spearmint also supports steadier blood sugar and healthier metabolic balance. It is rich in antioxidants on top of that, doing double duty to lower overall inflammatory and oxidative stress. You can find organic spearmint tea in your Fullscript dispensary.
  • Get your testing done early this month. See the Testing Guide in your onboarding checklist.
If you are not yet having 2 bowel movements a day, start magnesium citrate now (Now Foods brand, in your Fullscript): 1 capsule before bed, increasing by 1 capsule each night until you reach 2 bowel movements daily. Once you are there, hold that dose for 7 to 10 days, then drop to the lowest dose that keeps you at 2 a day. You can also add aloe vera juice (in your Fullscript), 2 oz twice daily on an empty stomach, and work fiber toward 35 g daily. This is the one supplement that begins in Foundation, so you arrive at gut work already moving well.

Weeks 5–10

BALANCE 2: Gut Clear + Repletion

Clear what your GI-MAP found while replenishing what your labs showed was low.

Watch

  • Digestion31 min
  • Gut Healing – REMOVE Phase1 hr 6 min
  • Gut Healing – REMOVE Phase Part 2: Pathogens & Protocols50 min

Put into practice

  • Begin your Gut Clear protocol as written in your personal roadmap.
  • Start your repletion supplements for the nutrients your labs flagged.
  • Begin your dietary removes if they are part of your roadmap.
  • Keep every Foundation practice going, including cycle tracking.

Weeks 11–14

BALANCE 3: Gut Rebuild

Rebuild the gut lining and reseed beneficial bacteria now that things are cleared.

Watch

  • Gut Healing – REINOCULATE, REPAIR & REBALANCE52 min

Put into practice

  • Begin your Gut Rebuild protocol and probiotic as written in your roadmap.
  • Work fiber toward 30 to 35 g daily, increasing gradually with plenty of water.
  • Continue all prior practices and cycle tracking.

Weeks 15–18

DETOX: Liver, Lymph & Estrogen Clearance

Open your drainage pathways and clear estrogen metabolites.

Watch

  • Detox – INTRO41 min
  • Detox Deep Dive Part 1: Identifying Your Detox Pattern56 min
  • Detox Deep Dive Part 2: Protocols & Best Practices1 hr 7 min

Put into practice

  • Begin your Detox protocol as written in your roadmap.
  • Start castor oil packs, 3 to 5x weekly, once you are at 2 bowel movements a day. These continue into ENHANCE.
  • Keep dry brushing, especially important now for lymphatic drainage.
Your repeat panel is drawn around Week 18, so your results are back in time to plan your next steps.

Weeks 19–22, then month to month

ENHANCE: Hormone Optimization

Fine-tune your hormones now that your foundations are clean and stable.

Watch

  • Introducing the Enhance Phase9 min
  • Immune22 min
  • Thyroid + Metabolism22 min
  • Hormones26 min
  • Sex Hormones and the HPA + HPG Axes36 min
  • Biohacking Tools18 min

Put into practice

  • Begin your ENHANCE protocol as written in your roadmap.
  • This is where your work continues into your month-to-month care.
  • Around Week 22, your repeat-panel results come back. Dr. Chelsea records her interpretation for you, and your next steps and any pivots are guided by what those results show.

●THE ABIDEWELL WAY

We don't guess, we reassess.

Your trainings live in CORE CONTENT and are always there to revisit. Your personal supplement protocol lives in your roadmap. This guide simply tells you what to reach for, and when. Track your cycle, upload your charts monthly, and let your body lead the pace.

ABIDEwell · Six-Month GUIDED · Prepared by Dr. Chelsea Karwath, DC, CAc.

0