Basics

The "Eat When Hungry" Principle

Because Stage 1 foods are low in calories and easy to digest, you may find yourself hungry more often than usual. This is normal and expected.

Do not restrict. Eat when you are hungry. If you are hungry every 2 hours, eat every 2 hours. Your body is using the nutrients for repair and needs a steady supply.

What to eat between meals:

• A cup of broth
• Ginger tea with honey
• A small bowl of soup

Signs you are not eating enough:

• Fatigue
• Irritability
• Headaches
• Waking hungry at night
• Feeling weak or lightheaded

If you experience these, eat more. Increase portion sizes or frequency.

Starting Your Day

Begin each morning with:

• A glass of filtered water (room temperature)
• Or warm water with lemon juice

This supports hydration, stimulates digestion, and gently wakes up the system.

Adding Sauerkraut Juice

Guidelines:

• Start with 1 teaspoon added to your soup or broth
• If you tolerate this, increase to 1 tablespoon after 2–3 days
• If you react, reduce to 1–2 drops and work up slowly

How to know if you are tolerating it:

• No increase in bloating, gas, or discomfort
• No headache, fatigue, or skin reactions
• Bowel movements remain stable

What to do if you react:

• Stop the sauerkraut juice
• Wait for symptoms to resolve (usually 1–3 days)
• Restart with a smaller amount (drops, not teaspoons)

Adding Garlic

Garlic has antimicrobial properties that can be beneficial, but can also cause reactions in sensitive guts.

Guidelines:

• Start with a small amount (¼ clove) crushed into hot soup
• The heat of the soup reduces the intensity
• If tolerated, gradually increase to ½ clove, then 1 clove

If garlic causes bloating or discomfort: You may be sensitive to FODMAPs (fermentable carbohydrates). Reduce or pause garlic, and reintroduce later after more healing.

Advanced

Managing Hunger During Stage 1

The most common challenge in Stage 1 is hunger. Because the foods are low in calories, you may need to eat more frequently than you are accustomed to.

Why this happens:

• Soups and broths are high in volume but lower in calorie density than solid foods
• The body is using significant energy for repair
• Digestive processes are less efficient initially

Strategies:

• Increase fat: Add rendered animal fat to your soups (1–2 teaspoons per bowl)
• Increase meat: Ensure you are including meat in at least two meals per day
• Keep broth on hand: Sip between meals
• Make larger batches: Freeze portions so you always have food ready

The Role of Fat in Stage 1

Animal fats (tallow, lard, poultry fat) are allowed in Stage 1. They provide:

• Calories: Fat is calorie-dense, helping meet energy needs
• Fat-soluble vitamins: Vitamins A, D, E, K2
• Satiety: Fat helps you feel full and satisfied

How to add fat:

• Use animal fat to cook your meat
• Add 1–2 teaspoons of rendered fat to your soup
• If tolerated, add a pat of fat to your bowl of soup before eating

Note: Some individuals with fat malabsorption may need to start with smaller amounts of fat and increase gradually.

The Story: The One Who Ate Eight Times a Day

Thomas was a tall man with a high metabolism. When he started Stage 1, he followed the recipes and ate three bowls of soup a day. By the second day, he was exhausted, irritable, and ready to quit.

When we talked, he said, "I'm so hungry I can't think straight. But I'm eating! I don't understand."

We calculated his calorie intake. Three bowls of soup plus broth were about 1,200 calories, far below what his body needed. He needed to eat more frequently and add fat.

He started eating every 2–3 hours. He added tallow to his soups. He kept broth in a thermos and sipped throughout the day. Within 24 hours, his energy returned.

He told me: "I thought I was failing. I wasn't failing, I was starving. I didn't realise I had permission to eat that much."

Nerdy

Metabolic Demands of Gut Healing

Energy Requirements

Tissue repair requires significant energy. The enterocytes (gut lining cells) are among the most metabolically active cells in the body. When the gut is inflamed, the energy demand increases further.

Caloric needs during early healing:

• May be 20–30% higher than baseline
• Protein requirements increase (for tissue repair)
• Fat becomes an important energy source (carbohydrates are limited)

Why Carbohydrates Are Limited

Stage 1 is low in carbohydrates. This is intentional:

• Pathogenic bacteria and yeast thrive on carbohydrates
• Reducing carbohydrate intake starves these organisms
• This supports the die-off process

However, this means the body relies on fat and protein for energy. If fat intake is too low, energy levels may drop.

The Role of Sodium

Sodium requirements often increase during Stage 1 because:

• The body is excreting toxins (increasing electrolyte loss)
• Adrenal function may be compromised
• Low-carbohydrate intake affects electrolyte balance

Signs of low sodium:

• Headaches
• Fatigue
• Dizziness when standing
• Muscle cramps

Solution: Season food generously with unrefined sea salt. If symptoms persist, add a pinch of salt to your drinking water.