Skip to content

Quick Reference Resources

Practical tools, templates, and reference materials for implementing Bram's recovery protocols.

Getting Started

  • 30-Day Starter Protocol

    Overwhelmed? Start here. A phased approach to implementing the core interventions—one week at a time.

    Begin the 30-day plan

  • Tracking Templates

    Daily symptom journals, weekly progress trackers, and assessment tools. What gets measured gets managed.

    Download templates

Practical Guides

  • Meal Planning Guide

    Weekly prep checklists, sample menus, and shopping lists for the anti-inflammatory diet.

    Plan your meals

  • Supplement Schedule

    Complete daily supplement timing, dosages, and budget tiers from essential to comprehensive.

    View schedule

  • Mold Remediation Checklist

    When to call professionals, what to look for, and post-remediation verification steps.

    Remediation guide

  • Further Reading

    Books, websites, and resources for deeper learning on each topic area.

    Explore resources

If You're Dealing with Mold Illness

  1. Mold Remediation Checklist — First priority: stop the exposure
  2. 30-Day Starter Protocol — Begin recovery interventions
  3. Supplement Schedule — Detox support supplements
  4. Tracking Templates — Monitor your progress

If You're Focused on Inflammation & Pain

  1. 30-Day Starter Protocol — Diet and lifestyle foundation
  2. Meal Planning Guide — Anti-inflammatory eating made practical
  3. Supplement Schedule — Core four supplements
  4. Exercises Overview — Movement protocols

If You Want to Go Deeper

  1. Further Reading — Books and research
  2. Full Protocols Section — Detailed intervention guides
  3. Bram's Complete Journey — The full narrative

Printable Resources

These pages are designed to be printer-friendly:

Resource Best For
Tracking Templates Daily journaling, weekly review
Meal Planning Guide Kitchen reference, shopping
Supplement Schedule Pill organizer setup
30-Day Starter Refrigerator posting

A Note on Using These Resources

These templates and guides are starting points, not rigid prescriptions. Bram adapted his protocols constantly based on what his body told him.

Use these resources to:

  • Get started without reinventing the wheel
  • Track progress objectively
  • Maintain consistency
  • Identify what works for you

Don't use them to:

  • Beat yourself up for imperfect compliance
  • Follow rigidly when your body says otherwise
  • Replace professional medical guidance
  • Skip the learning process

The goal is building sustainable habits, not perfect adherence to someone else's protocol.

Start with the 30-Day Starter Protocol or return to Home