--- title: "Downloads" entity: "page" canonical_url: "https://www.alisonbame.com/downloads" markdown_url: "https://www.alisonbame.com/llms/page/downloads" lastmod: "2026-10-08T18:32:13.683Z" --- TOOLS AND DOWNLOADS PDFs, charts, and guides for you to download and print. ### [5-Minute Lymphatic Massage Guide](https://files.hivecdn.com/00623394-816a-4283-a3ff-8de3aeb586df/5-Minute_Lymphatic_Massage_Guide-6733509.pdf) Support detox, reduce bloating, and feel lighter—naturally. ### [Balance Blood Sugar - Quick Start Guide](https://files.hivecdn.com/25ce2c9c-399f-4cd7-9292-87b2ac83efc0/Balance_Your_Blood_Sugar_Guide-4435499.pdf) More energy and less: cravings, brain fog, inflammation ### [CGM Starter Guide - Your Glucose Insights](https://files.hivecdn.com/5a0074b5-9453-432d-b7d5-2d57f084d1b6/CGM_Starter_Guide-0313719.pdf) Using Stelo to Understand Your Body with Curiosity (Not Judgment) ### [Cholesterol Clearance Guide](https://files.hivecdn.com/090eb38d-6d64-4ca7-92a5-89a5056c3a1a/Choleseterol_Clearance_Guide-8854431.pdf) How well is your body clearing cholesterol? Here's your guide. ### [Cholesterol Improvement Guide](https://files.hivecdn.com/cc3a797d-44d1-4522-88c7-dc7181beeb11/Cholesterol_Improvement_Guide-8854383.pdf) Raise HDL • Lower LDL • Lower Triglycerides - A simple plan for healthier numbers. ### [Choose Your Eggs Wisely](https://files.hivecdn.com/72e2d25b-77cf-4af3-88f1-fca7b1238536/Choose_your_eggs_wisely-8329936.pdf) You are what you eat, eats! ### [Cooking Guide To Cruciferous Vegetables](https://files.hivecdn.com/e6b51bb3-6f03-4e85-b14a-86408cca0c57/Cooking_Guide_to_Cruciferous_Vegetables-3467042.pdf) Cauliflower, Brussel's Sprouts, Arugula, Kale, and Bok Choy ### [Fats to Enjoy & Fats to Avoid](https://files.hivecdn.com/65eba9fb-800b-4540-9764-3b25ab24cada/Fats_to_Enjoy_and_Avoid-7939748.pdf) Which fats to maximize and which fats to minimize ### [Fiber Guide](https://files.hivecdn.com/0677df3f-055f-4a8b-a347-a1c61adb464b/Fiber_Guide-4978803.pdf) Improve Cholesterol • Support Gut • Balance Blood Sugar • Feel Full Longer ### [Fiber & Heart Health](https://files.hivecdn.com/2e88853d-0615-4435-8f99-4c1635f09328/Fiber__Heart_Health-4979349.pdf) Fiber Isn’t Just for Digestion — It’s also Heart-Protective ### [GLP-1 Boost - Naturally](https://files.hivecdn.com/48b6cb44-6e3d-4be4-b44d-67939094fd89/GLP-1_Boost-8620780.pdf) Small daily choices can powerfully influence GLP-1 — your body’s built-in weight loss hormone. ### [Gluten Elimination Guide](https://files.hivecdn.com/1b8052c1-31e0-40a4-88bb-6b308998e0d6/Gluten_Elimination_Guide-4091890.pdf) Use this guide to help you avoid not-so-obvious sources of gluten. ### [Guide to Xenoestrogens](https://files.hivecdn.com/205673af-3834-4bf4-94a4-4101bd71edcd/Xenoestrogens_in_Personal_Care_Products-2142646.pdf) Top 3 estrogen-like chemicals in your personal care items that are interfering with your hormones. ### [High Fructose Corn Syrup Fact Sheet](https://files.hivecdn.com/2b26fbf4-741d-412a-af49-206185b8571c/High_Fructose_Corn_Syrup-2880671.pdf) Why it's so much worse than sugar → Liver, Gut & Immune System Damage ### [Holiday Decision Plan](https://files.hivecdn.com/2f94199e-ce87-4825-9e90-364626684bca/Holiday_Plan-5564000.pdf) A simple, realistic plan to help you enjoy the holidays .... without feeling like you’re starting over in January. ### [Hydration 101](https://files.hivecdn.com/faa276c6-7287-4075-a09c-ed2143aad6da/Hydration-1-8994969.pdf) You’re Probably Dehydrated (Even If You Don’t Feel Thirsty) ### [Mitochondrial Key Nutrients](https://files.hivecdn.com/e57c8d48-f9c1-43b7-b7a4-c804b5d73dca/Mitochondrial_Key_Nutrients-5564380.pdf) Essential Nutrients and Targeted Supplements for Mitochondrial Energy, Repair, and Renewal ### [Mitochondrial Recharge](https://files.hivecdn.com/b491570d-ff5f-4be6-bb5a-95eca165cda1/Mitochondrial_Recharge_Quick_Guide-5564236.pdf) How Key Nutrients and Smart Supplementation Rebuild Your Cellular Energy. ### [MTHFR + Histamine](https://files.hivecdn.com/5e0a676d-6370-4140-ac33-e4b7c4aa0168/MTHFR___Histamine-3998389.pdf) If you’ve been told you have the MTHFR C677T gene variant and you also struggle with histamine sensitivity (like headaches, flushing, hives, or sleep issues), this handout is for you. ### [Nourish & Thrive Eating Guide](https://files.hivecdn.com/21814515-4826-47ab-9e63-4a6b7b46739a/Nourish__Thrive_Eating_Guide-5567911.pdf) Not about perfection, but what you want to choose 90% of the time. ### [Plant Challenge](https://files.hivecdn.com/8f487f9f-0274-4aad-b86f-7b1910ed0e08/Plant_Challenge-1084131.pdf) Track your plant intake over the week ### [Protein at Breakfast](https://files.hivecdn.com/0658d6cd-c5e2-4840-b405-89aa0ae718f9/Protein_at_breakfast-1807515.pdf) Guide to adequate protein at breakfast (30grams!) ### [Protein Sources](https://files.hivecdn.com/fb82fdc0-5f7f-482a-a70d-6ca45637afa8/Protein_Sources-1807532.pdf) Common protein sources with grams per serving ### [Sleep Hygiene Checklist](https://files.hivecdn.com/abf4df4d-638d-4fc0-8a1f-e1865c743428/Sleep_Hygiene_Checklist-5011558.pdf) Deep, uninterrupted, restorative sleep is an all-day event. ### [Super Detox Foods](https://files.hivecdn.com/3d8dcd64-6610-457b-ac56-0084d12195c8/Super_Detox_Foods-6903254.pdf) Support your body's natural detox systems with these 2 food categories. ### [The Power of Eating Hygiene](https://files.hivecdn.com/a107edaa-1fb7-4d23-8e2c-280a77718bed/The_Power_of_Eating_Hygiene-8031063.pdf) Ensure your body gets the nutrients you are eating. ### [Thyroid Health: Symptoms and Extremes](https://files.hivecdn.com/95b54d21-d388-4fdb-8b58-ec6a9943ccb9/Thyroid_Health_Symptoms_and_Extremes-8456253.pdf) Pay attention to your symptoms, labs don't always tell the whole picture. ### [Understanding Vulvodynia](https://files.hivecdn.com/c9bc429c-ddc8-4e4e-ae0b-2961a94d2c69/Vulvodynia-9545697.pdf) A nervous system & muscle response