Week 4: Add One New Food

Life begins at the end of your comfort zone.

Neale Donald Walsch

In Phase 1 (Weeks 1–3), you started rebuilding food and body trust. Reintroducing food in Phase 2 (Weeks 4-5) will continue this transformation. By gradually exposing yourself to foods or eating situations you’ve been avoiding, your Protector learns that food is safe.

Reintroducing just one food this week might feel cautious, but it’s an important first step. It allows you to learn and practice the 7-Step reintroduction protocol in a gentle, low-pressure way. Every small success helps build confidence and trust in your body.

Talk with your doctor to ensure it is safe to reintroduce food before starting!

Success comes from having a well-thought-out but flexible plan. Here are a few tips to help you get started:

  • Take it slow: Starting with a tiny quantity and gradually increasinggives your mind and body time to adapt.  Small, steady steps build both biological tolerance and a sense of safety.
  • Be systematic: Many people reintroduce without a clear plan. This haphazard approach often leads to feeling poorly, which reinforces the brain’s connection between food and illness.
  • Mix new foods with something you already tolerate: Combine a small amount of a new food into your current diet—like adding one blueberry to your regular smoothie. This approach helps your brain associate the new food with safety and familiarity.
  • Create a supportive environment: When you feel safe and your Protector is relaxed, you will be more likely to tolerate the newly introduced food.
  • If you are nervous, start without eating your restricted foods: You can begin by simply looking at, smelling, or touching a previously restricted food. These small exposures help reassure your brain that the food is safe and can be a gentle first step before eating it.

Ready to go deeper?

Week 4 (Group Program) will help you:

  • Learn the 7-step food reintroduction protocol.
  • Choose one food to reintroduce (in the most tolerable form) and plan how you will reintroduce it.
  • Create a supportive environment that helps your Protector feel calm and confident during food exposures.
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