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Whole 30 in January

It’s the most wonderful time of the year…..I hope you and your family are enjoying getting ready to celebrate Christmas. I wanted to introduce you to a friend of mine who is also a pharmacist and passionate about real food. We both know many of our patients will be looking for a good reset diet starting in January and I think Whole30 is a great option. I will be doing a Whole30 again in January as much as a can. I will be traveling some and I realize that is very hard while traveling but it is possible! Here are some of my past posts about Whole30 from last summer with my meal plans for week 1, week 2, week 3, and week 4. Enjoy!

If you are like me and need a little protein boast during a Whole30. Don’t forget to check out Vital Proteins I am loving their Matcha Collagen and I love the Collagen powder by itself too. I also love Tin Star Ghee! If you haven’t roasted veggies or sautéed them in brown butter ghee, you MUST try it.

Merry Christmas and here is Lindsey.

Dr. Hartzler


First of all, I am so grateful for Dr. Hartzler for allowing me to take over her blog today. We attended Ohio Northern University at the same time and have since both developed a love for functional medicine and a healthy way of living.

My name is Lindsey Dalton and I am a wife and mom to 2 little girls whom I am totally obsessed with. I am a part time stay at home mom and part time working mom. I work as a retail pharmacist in Columbus, Ohio. I am also a Whole30 certified coach and lover of all things clean and natural. Today I want to talk to you about the Whole30.

Have you heard of the Whole30? No? That’s ok, that’s why I’m here.

The Whole30 is a total health reset. It will literally change your life.

Did you know that the foods we put in our bodies can cause us to have low energy, trouble sleeping, aches and pains and even certain health conditions? It’s true and we can use the Whole30 to find out exactly what ailments we experience are food related. We can also pinpoint the foods that are causing these conditions.

The Whole30 has 4 Good Food Standards. The food we eat must:

  • Promote a healthy psychological response
  • Promote a healthy hormonal response
  • Support a healthy gut
  • Support immune function and minimize inflammation

For 30 days we eliminate any foods that do not support all 4 of these Good Food Standards. We give our bodies time to heal from all of the damage these foods have done for years (even decades). Once the 30 days are up we systematically reintroduce the problematic foods one by one paying close attention to how our bodies feel in the days after the reintroduction. Maybe it was dairy causing us to be bloated 24/7 or sugar that kept us riding an energy roller coaster all day. Whatever it is, after completing the Whole30 we have the knowledge of how food affects YOU.

Let me tell you about the rules.

  1. Do not consume added sugar of any kind, real or artificial
  2. Do not consume alcohol in any form
  3. Do not eat grains
  4. Do not eat legumes
  5. Do not eat dairy
  6. Do not consume carrageenan, MSG, or added sulfites
  7. Do not recreate baked goods, “treats,” or junk foods with approved ingredients
  8. Do not step on the scale or take measurements

The off-limit foods are the foods that fail one or more of the 4 Good Food Standards as proven by science and the experience of thousands of Whole30ers. Rules 7 and 8 focus more on the psychological relationship with food and our bodies. We want our relationship with food to be healthy not only physically but mentally as well. That is why the Whole30 is so life changing. In 30 days we can change our entire relationship with food and be free from all of the little voices in our heads telling us what, how and when to eat. We learn what foods make us feel amazing and break the chains that food had us in for years.

Are you ready to change your life?


I am coaching a group for the National January Whole30. The Whole30 will start January 1st but the group will kick off before that so we have time to prepare ourselves. I would love to tell you more about Whole30 and my coaching services. You can email me at Also follow me on Instagram @lindseydalton_.

Thanks again, Dr. Hartzler, for having me! Have a fabulous day!

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