Goal: Convert the 30-day reset into sustainable maintenance. Reintroduce foods one group at a time to identify your personal triggers. Wind supplements down to a long-term stack you can actually keep.
| 🍽️ Food reintroduction | One food group every 2–3 days using the reintroduction tracker. Track reactions with WHOOP + symptom log. |
| 💊 Supplement consolidation | Wind down most short-term Phase 2 inducers; keep long-term foundation stack |
| 🔥 Sauna 2–3x this week | Maintenance cadence (sustainable forever) |
| 🏃 Movement | Resume normal training intensity gradually; layer back in strength |
| 📋 Post-protocol bloodwork | Schedule for Day 28–35 to capture biomarker shifts |
Most “detox protocols” stop at Day 14 or Day 21. The body has reset, but you don’t yet know which foods were actually problems for you. Without structured reintroduction, you’re guessing — and you’ll re-add some foods that quietly drive your inflammation right back up.
Week 4 is where the 30-day protocol becomes a personalized food map. By the end, you’ll know which foods are background-safe, which are occasional-only, and which are worth holding out from longer-term.
This is also where you transition from the high-supplement “active intervention” stack to a sustainable long-term protocol you can actually keep doing.
The structure of your day stays similar to Week 3 — same supplement timing, same sauna cadence, same sleep routine. The change is which foods you’re testing and what you’re tracking.
Use the reintroduction-tracker.md template (in templates/).
| # | Food Group | Example test foods | Notes |
|---|---|---|---|
| 1 | Eggs | Whole eggs, cooked plain | Nutrient-dense; moderate reactivity |
| 2 | Dairy — goat/sheep first | Goat cheese → cow yogurt → cow milk | Goat/sheep often tolerated when cow isn’t |
| 3 | Corn | Plain cooked corn, corn tortilla | Test before gluten |
| 4 | Gluten | Sourdough, pasta, oats (if excluded) | Highest reactivity; full 3-day window |
| 5 | Whole-food soy | Edamame, tempeh, tofu | Whole form only; refined soy stays out |
| 6 | Peanuts / legumes | Peanut butter, lentils, chickpeas (if not already) | Test separately from soy |
| 7 | Red meat | Grass-fed beef, lamb | Usually well-tolerated once gut is calm |
| 8 | Shellfish | Shrimp, scallops | Lower priority unless you eat often |
| 9 | Added sugar | One dessert, sweetened drink | Save for late — easy to over-test |
| 10 | Alcohol | One serving of one type | Stresses liver post-detox; be slow |
| 11 | Caffeine | Coffee or black tea | Last because it masks fatigue |
For endometriosis specifically: dairy, gluten, soy, and alcohol are the four foods most commonly implicated in endo flares in the literature. Take these trials slowly and track WHOOP HRV in the 24–48h after each trial — HRV often drops 24–48h before you consciously feel a food reaction.
You can’t test 11 food groups in a single Week 4. Plan for 8–12 weeks of structured reintroduction beyond the 30-day protocol. That’s actually the point — you’re building a personalized food map over the next 2–3 months, not racing to “be done.”
After the 30-day protocol, taper most of the active stack and keep only the foundation:
Schedule a blood draw for Day 28–35 of the protocol to capture biomarker changes. Match the cycle phase of your original baseline panel if possible (e.g., both draws in early follicular phase) to control for cycle-phase confounding.
| Daily | Weekly | Quarterly / Seasonal |
|---|---|---|
| 1–2 cups cruciferous vegetables | 3–4 sauna sessions | Pre/post bloodwork panel |
| 30+ g fiber | 1 Z2 cardio + 2 strength sessions minimum | Symptom + cycle pain review |
| 2.5+ L water | At least 3 fish/omega-3 meals | Repeat structured cleanse 2x/year (e.g., spring + fall) |
| Magnesium glycinate evening | Sleep ≥ 7.5 h average | Update food map (test new foods or retest old reactives) |
| Vitamin D₃ + omega-3 | Restorative movement (yoga, walking) | DUTCH or OAT test annually |
| Clean personal care + glass containers (forever) | Cycle-day tracking | Update protocol with practitioner |
After 30 days, you’ll have data. Use it to decide what’s next:
for-surgery-hesitant.md if surgery was on the tabletemplates/reintroduction-tracker.md — fill in for each food trialcase-studies/001-core-restore-no-bc/biomarker-results.md — what the author’s biomarkers showed at the analogous post-protocol pointfor-pre-surgery.md / for-post-surgery.md / for-surgery-hesitant.md — audience-specific guidance for next stepsYou’ve completed the 30-day Estrogen Clearance Protocol. Whatever your results, you now have data — a personalized food map, a baseline-and-post-bloodwork comparison, and the protocol skills to repeat or refine this twice a year if it’s serving you. That is a meaningful asset for living with endometriosis.
If you’re willing to share your data (de-identified) for the broader citizen-science effort, see Study 001 (Evvy + WHOOP surgical recovery) for the next call.