📖 BiblioDiet Planner

Lifestyle, exercise & healing protocols

The book's non-food medicine: movement (Ch. 15), mindset (Ch. 16), and the medicinal mushrooms + adaptogens (Ch. 2, 12).

Healing-protocol doses are the book's stated guidance, not medical advice. Check with a clinician before starting supplements, especially if pregnant, nursing, or on medication.

➕ Add habits & DIY tasks to your playbook

Toggle any of these on and they appear in your Playbook — with what to do & when, and any book-clean supplies to buy added to your shopping notes.

Daily walk habit
Every day (build 10 → 30+ min) — Brisk walk, heart rate up but able to talk; +5 min/week.
Strength training 3×/wk habit
Mon / Wed / Fri — Bodyweight squats/push-ups/planks 2–3×10–15; progress to bands/weights.
Buy: resistance bands (optional, ~$15)
Partial fast 2×/wk habit
2 weekdays (e.g. Tue/Fri) — Water + sea salt + lemon, tea/coffee, broth until dinner.
Morning water + sea salt + lemon habit
Each morning on waking — 12–16 oz room-temp water with a pinch of unrefined sea salt + lemon.
Buy: unrefined sea salt, lemons
Brew Healing Leaves infusion diy
Batch on prep day; drink 16–32 oz/day — Simmer leaves from up to 12 identified trees 12 min; cover 20; strain into jars.
Buy: large stockpot, quart mason jars
Daily essential-oil practice habit
Morning (focus) or evening (sleep) — Diffuse or apply (diluted) 2–3 oils you enjoy — e.g. frankincense at prayer, lavender at night.
Buy: diffuser (~$20–30), lavender oil, frankincense oil
Make all-purpose surface cleaner diy
Once a month (refill spray bottle) — Combine tea tree + water + vinegar + lemon oil in a spray bottle.
Buy: tea tree oil, lemon oil, white vinegar, spray bottle
Make tea-tree honey face wash diy
As needed — Mix 5 drops tea tree oil + 2 tsp raw honey; massage on, rinse.
Buy: tea tree oil, raw honey
Render/keep tallow salve diy
Make once; use as needed — Use grass-fed tallow as face cream / wound salve; + zinc oxide for sunscreen.
Buy: grass-fed tallow, zinc oxide (for sunscreen)
Journal + gratitude habit
Daily (evening) — Note foods/energy/fasting response; write 1–3 gratitudes.
Buy: a notebook
Prayer / Scripture reflection habit
Daily (morning) — Quiet prayer/Bible time; pair with frankincense diffusing if you like.
Weekly Sabbath rest habit
One day/week — A real day of rest + reflection; lighter routine.

🏃 Exercise by the Book (Ch. 15) (pp. 205–215)

Walking
Start with a daily 10-minute walk; add 5 minutes each week. Brisk pace — heart rate up but still able to talk. Walk at least 5 days/week.
Strength
Start with bodyweight (squats, push-ups, planks), 2–3 sets of 10–15 reps. Progress to light weights / resistance bands; increase resistance as you get stronger. Vary movements to hit different muscle groups.
Principle
Quality over quantity: mix aerobic, strength, and flexibility. Consistency beats intensity.

🧠 Mindset Medicine (Ch. 16) (pp. 216–227)

  • Keep a daily journal — track foods, energy, and fasting response.
  • Practice gratitude daily.
  • Prayer / Scripture reflection (the authors pair frankincense diffusing with morning prayer).
  • Protect sleep & circadian rhythm — eat earlier, wind down, consistent schedule.
  • Weekly Sabbath rest — a real day of rest and reflection.

🍄 Healing protocols — medicinal mushrooms & adaptogens (pp. 80–86, 165–172)

Medicinal mushrooms

Reishi. Immune support, sleep, stress resilience; traditional longevity tonic. — Dual-extract tincture, capsule, or simmered tea.
Chaga. Antioxidant, immune support, anti-inflammatory adaptogen. — Simmer chunks into a tea, or extract powder.
Maitake. Blood-sugar & cholesterol support; adaptogen. — Eat fresh (hen-of-the-woods) or take as extract.
Cordyceps. Energy, endurance, oxygen utilization. — CS-4 extract, capsule, or powder/tea.
Lion's mane. Cognition & nerve health. — Fresh sautéed, or extract/capsule.
Turkey tail. Gut & immune support (PSK/PSP). — Tea or extract.

Adaptogens & herbs

Ashwagandha. Adrenal/stress support; comparable to common anti-anxiety effect in one trial. — 250–600 mg/day extract (Tea, capsule, or tincture.)
Ginseng (Asian/Korean). Energy, mental clarity, stress, inflammation; erectile function. — Per product (extract) (Tea, capsule, or extract.)
Astragalus. Immune + gut-lining repair (leaky gut). — Low–moderate daily (Herbal infusion (tea) or capsule.)
Milk thistle. Liver support / detox. — Per product; liver-support dosing (Capsule or tincture.)
Rhodiola rosea. Fatigue, stress, endurance. — Standardized to 3% rosavins / 1% salidroside (Capsule/extract.)
Holy basil (tulsi). Stress, blood sugar; (Axe household) diffused to reduce stress. — ~1,000 mg or as tea (Tea or supplement.)
Fenugreek. Testosterone & metabolic support (per cited trials). — Per product (seed extract) (Capsule, or seeds in cooking.)

🍳 Clean kitchen supplies — best value & non-toxic

Best-value AND clean/non-toxic kitchen gear. The Biblio Diet is about avoiding processed inputs; the same logic applies to cookware — skip nonstick (PTFE/PFAS 'forever chemicals'), plastic food storage (microplastics/endocrine disruptors), and reactive aluminum. Favor stainless steel, cast iron, enameled cast iron, glass, and ceramic. Material guidance is general clean-living advice (the book doesn't spec brands); price ranges are typical 2026 US.

Cookware

ItemClean pickAvoidValue
Skillet (daily sauté/sear)
Cast iron is the cheapest clean option and lasts generations; season it to make it naturally non-stick.
Cast iron (Lodge) or tri-ply stainlessNonstick / TeflonLodge 12" cast iron ~$20–25; tri-ply stainless ~$40–60
Large stockpot (bone broth, soups)
Needed for the weekly bone broth + Healing Leaves infusion batches.
Stainless steel 8–12 qtAluminum, nonstick~$40–70
Saucepan
Grains, sauces, reheats.
Stainless 2–3 qtNonstick~$25–40
Dutch oven (braises, stews, lamb & lentil)
Lodge enameled is the value pick; performs like the premium ones.
Enameled cast ironNonstickStore-brand (Lodge/Costco) ~$50–70; Le Creuset ~$300+
Grill pan
For the grilled chicken / steak recipes without an outdoor grill.
Cast iron grill panNonstick grill pan~$25–35

Bakeware

ItemClean pickAvoidValue
Sheet pans (roasting veg, salmon)
Use parchment instead of a nonstick coating or foil.
Uncoated aluminized steel or stainless, lined with unbleached parchmentNonstick-coated pans2 half-sheets ~$20–30
Baking dish
Great for roasted chicken + root veg.
Glass (Pyrex) or ceramicNonstick metal~$10–15

Food storage

ItemClean pickAvoidValue
Meal-prep containers
Core to Saturday meal prep; glass reheats safely.
Glass with lids (~10)Plastic (microplastics, leaches when heated)10-pc glass set ~$30–40
Mason jars (broth, infusions, overnight oats, dressings)
Healing Leaves infusion is stored in 1-qt jars.
Wide-mouth glass quart jars (12-pk)Plastic jars12 qt jars ~$15–20
Insulated lunch bag + ice packs
Required for the Jun–Jul no-reheat work lunches.
Any; the point is no-reheat cold lunches—Bag ~$15 + 2 ice packs ~$8

Tools

ItemClean pickAvoidValue
Chef's knife + cutting board
Wood is naturally antimicrobial.
Stainless/high-carbon knife; wood or bamboo boardSoft plastic boards (microplastic shedding)Knife ~$30–50; wood board ~$20–30
Fine-mesh strainer
Straining the Healing Leaves infusion + rinsing grains/beans.
Stainless—~$10
Blender (smoothies)
Superfood + collagen smoothies.
Glass or Tritan jar, stainless bladesCheap polycarbonate jars~$40–90 (NutriBullet/Vitamix-class)

Appliances

ItemClean pickAvoidValue
Instant Pot / pressure cooker
Fast bone broth, beans/lentils, stews; the stainless insert is already clean.
Stainless inner pot (Instant Pot inner pot IS stainless — good)Nonstick-lined multicookers~$80–100
Slow cooker (optional)
Hands-off broth/stew alternative.
Ceramic/stoneware crock—~$30–50