Free guides · Zuma Nutrition
Every guide we've written. Free to read.
Protocols, food-first plans and the science behind them. Pick a topic, or start with the guides most people read first.
Most readFoundations & nutrition
The Hydration Guide
How to hydrate at the cellular level, and the minerals your water is missing.
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Most readGut & digestion
Para-Clear & Gut Restore Protocol
A 90-day intestinal cleanse, done in the right order.
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Most readJoints, skin & body
Joint Health & Mobility Protocol
Five levers for comfortable, mobile joints, and the 90 days it takes.
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Gut & digestion
Candida & Gut Reset Protocol
A 90-day plan that starts with what's on your plate.
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Detox & drainage
Sprayed: The Pesticide Guide
The complete guide to pesticides in your food, and what to do about it.
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Detox & drainage
Open Your Drainage Pathways
Open your two drainage pathways before you detox, or your cleanse can backfire.
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Hormones, stress & sleep
Stress & Cortisol Balance Protocol
The three stages of stress, and how to restore your natural cortisol rhythm.
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Gut & digestion
SIBO & Gut Restore Protocol
Your 90-day guide to a calmer gut, with a low-FODMAP food plan and a Phase II for after.
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Gut & digestion
GI Health & Gut Lining Support Protocol
Four formulas for the gut lining, and a 90-day plan to rebuild from the ground up.
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Foundations & nutrition
The Root System
The six foundations of health, and where to start.
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Detox & drainage
Lymphatic Health Protocol
The system with no pump, and a 90-day plan to get it moving again.
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Hormones, stress & sleep
Women's Hormonal Health Protocol
Your guide to the stress-hormone connection, a simple daily routine and a 6-month tracker.
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Detox & drainage
The Detox & Drainage Guide
How your body clears what it doesn't need, and why drainage comes first.
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Detox & drainage
Mold & Mycotoxin Support Protocol
Supporting your body through mold exposure, in two phases.
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Gut & digestion
The Nutrition & Gut Health Guide
Your gut runs the show, here's how to feed it, and how to rebuild it.
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Hormones, stress & sleep
The Sleep Guide
The recovery process you're skipping, and a wind-down that works.
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Foundations & nutrition
The Healthy Living Guide
The daily habits that actually matter, and the ones that compound.
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Detox & drainage
Liver Health Guide
Your guide to Liver Clear & Support, and the six months that make it work.
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Hormones, stress & sleep
The Stress Guide
What cortisol is doing to your body, and what reliably lowers the load.
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Detox & drainage
Heavy Metal Cleanse Protocol
A 90-day cleanse for modern exposure, done as a relay.
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Joints, skin & body
Lung Health Protocol
Three liquids for the air you breathe, every single day.
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Foundations & nutrition
Essential Daily Nutrients Protocol
Three absorbable formulas for your daily base, and why we never made a multivitamin.
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NewGut & digestion
The IBS Starter Guide
A food-first roadmap to a calmer gut. Most people get much better with food changes alone.
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Foundations & nutrition
Complete Amino Acid Guide
Your guide to the Complete Amino Acid Complex, and the six months that build lasting strength.
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Joints, skin & body
Cardiovascular Health Guide
Your guide to Heart Support Tonic, and the daily habits that keep your heart strong for years.
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Detox & drainage
Holistic Home Guide
What's really in your everyday products, and how to read a label in thirty seconds.
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Hormones, stress & sleep
Women's Health Guide
Your hormones run the show, and how to support them at every stage of life.
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Joints, skin & body
Collagen Builder Protocol
Give your body the building blocks to make its own collagen, 100% vegan.
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Joints, skin & body
Acne & Skin Clarity Protocol
An inside-out approach to clearer skin, and the 90 days it takes to see it.
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Hormones, stress & sleep
Men's Health Guide
What's really draining your energy, and the foundation that brings it back.
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Hormones, stress & sleep
Stress & Calm Guide
Your guide to L-Theanine, and the six months that build real resilience.
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Hormones, stress & sleep
Women's Hormones Guide
Your guide to Women's Hormones Tonic, and the six months that bring you back to balance.
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Joints, skin & body
Grow Serum Guide
Your guide to Grow Serum, and the six months it takes hair to show what it can do.
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Hormones, stress & sleep
Mother's Replenishment Guide
A five-part routine for the first year after birth, built around what your body gave.
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Foundations & nutrition
Vegan Nutrition Guide
How to thrive on a plant-based diet, and fill the gaps plants can't.
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NewFoundations & nutrition
If I Were on a GLP-1
How I'd eat to keep my muscle. When you're eating half as much, every bite has to count.
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NewDetox & drainage
Complete Liver Health Optimization Protocol
Two liquids, one simple routine, for the organ that does the most work.
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These guides are for education only and are not medical advice. These statements have not been evaluated by the Food and Drug Administration. Our products are not intended to diagnose, treat, cure, or prevent any disease. Check with your practitioner before starting a new supplement, especially if you're pregnant, nursing, or taking medication.