Comprehensive Reset Plan for Khadija Jassat

Comprehensive Reset Plan for Khadija Jassat
A personalized nutritional and lifestyle program designed to support your pregnancy journey while addressing blood deficiency, digestive health, and overall vitality.
Dr Latib's Reset Clinic
About Dr Latib's Reset Clinic
Our Mission
Dr Latib's Reset Clinic is dedicated to root-cause healing through personalized nutritional medicine, lifestyle modification, and evidence-based natural therapies. We believe that true health emerges when we address the underlying imbalances rather than simply managing symptoms.
Our approach honors the body's innate wisdom to heal when provided with the right nutrients, environment, and support.
Our Philosophy
We integrate traditional healing wisdom with modern nutritional science to create comprehensive treatment plans tailored to each individual. Every patient receives personalized guidance that respects their unique circumstances, including pregnancy, cultural preferences, and lifestyle realities.
Healing is a journey that requires patience, consistency, and trust in the process.
About This Reset Program
Purpose
This program is designed to nourish your blood, strengthen digestion, calm your mind, and provide optimal nutrition for both you and your growing baby during this critical first trimester.
Goals
Address morning dizziness, reduce anxiety and brain fog, improve constipation, enhance energy and motivation, and support healthy fetal development through targeted nutrition.
Approach
We focus on blood-building foods, digestive support, and gentle lifestyle modifications that work with your body's natural healing capacity to create lasting improvement.
The foundation of this reset lies in understanding that pregnancy dramatically increases your nutritional demands. When your body doesn't receive adequate building blocks—particularly protein, iron, and essential fats—you may experience the symptoms you've been facing: dizziness, mental fog, low mood, and constipation. By strategically introducing blood-nourishing foods and optimizing your digestive function, we create the conditions for steady, sustainable improvement that benefits both mother and baby.
Patient Overview
Patient Information
Name: Khadija Jassat
Pregnancy Status: 10 weeks pregnant (first pregnancy)
Current Supplements: Prenatal vitamin with iron and folate
Primary Health Goals
Reduce morning dizziness and improve overall energy
Address anxiety, brain fog, indecision, and low motivation
Improve constipation and reduce straining
Relieve left hip discomfort during walking
Support healthy pregnancy and fetal development
Restore vitality and mental clarity
Your health goals are both achievable and important. During pregnancy, your body is working incredibly hard to build a new human being, and this requires significantly more nutrients than usual. The symptoms you're experiencing are your body's way of communicating that it needs additional support. This program is designed to meet those needs through simple, effective dietary and lifestyle strategies.
Presenting Symptoms (Part 1)
During your visit to Dr Latib's Reset Clinic, you shared a comprehensive picture of the challenges you've been experiencing during this early stage of pregnancy. Understanding these symptoms in detail helps us create a targeted treatment approach.
Mental and Emotional Symptoms
Ongoing anxiety and persistent brain fog
Difficulty making decisions
Low motivation affecting daily activities
Decreased libido
Overall sense of mental cloudiness
Morning Dizziness
You experience dizziness particularly in the morning hours, which can affect your ability to start your day with confidence and energy. This symptom suggests possible blood sugar fluctuations or blood deficiency patterns.
Digestive Challenges
Constipation requiring straining during bowel movements has been an ongoing concern. This indicates digestive weakness and dryness patterns that need addressing through both dietary and lifestyle interventions.
Presenting Symptoms (Part 2)
Left Hip Discomfort
You've been experiencing an aching sensation in your left hip that becomes worse when walking. This musculoskeletal symptom may be related to nutritional deficiencies affecting tissue health and inflammation patterns, as well as the postural changes that begin early in pregnancy.
Chronic Itchy Ears
Itchy ears persisting for approximately two years suggest an underlying pattern of dryness or potential inflammatory response. This symptom, while seemingly unrelated to other concerns, fits within the broader picture of systemic dryness and possible immune activation.
Dryness Symptoms
Dry eyes and dry mouth indicate a systemic pattern of insufficient moisture and nourishment at the tissue level. These symptoms are particularly significant during pregnancy when fluid and nutrient demands increase substantially.
Each of these symptoms tells an important story about what's happening in your body. Rather than treating them as separate, unrelated problems, we recognize them as interconnected manifestations of underlying imbalances—specifically blood deficiency and digestive weakness. This understanding allows us to address the root cause rather than merely managing individual symptoms.
Assessment Summary (Part 1)
Clinical Pattern Recognition
During your visit to Dr Latib's Reset Clinic, a comprehensive assessment revealed important patterns that explain your constellation of symptoms. Understanding these patterns is essential for creating an effective treatment strategy.
Blood Deficiency Pattern
Your symptoms of morning dizziness, brain fog, anxiety, low motivation, and general fatigue strongly suggest blood deficiency. In traditional medicine, blood deficiency doesn't necessarily mean anemia on lab tests—it refers to insufficient nourishment reaching your tissues and organs, particularly your brain and nervous system.
Digestive Weakness
The presence of constipation with straining, combined with systemic dryness (dry eyes, dry mouth), indicates that your digestive system isn't optimally breaking down and absorbing nutrients. This creates a cycle where even if you eat healthy foods, your body may not fully benefit from them.
These two core patterns—blood deficiency and digestive weakness—work together to create the symptoms you're experiencing. Blood deficiency causes dizziness, mental fog, low mood, and fatigue because your brain and organs aren't receiving adequate nourishment. Digestive weakness both contributes to blood deficiency (by preventing proper absorption of nutrients) and causes direct symptoms like constipation and dryness.
Assessment Summary (Part 2)
Additional Considerations
01
Dietary Analysis
Your current diet includes minimal meat consumption, which significantly limits your intake of highly bioavailable iron, protein, B vitamins, and zinc—all critical nutrients for blood building and especially important during pregnancy. This dietary pattern, while it may work for some people at certain times, isn't providing sufficient building blocks for your current needs.
02
Thyroid Function Considerations
You have a family history of thyroid issues (your mother had thyroid problems), and you're experiencing symptoms that overlap with low thyroid function: low motivation, low libido, constipation, and mental fog. While we don't have current lab values, this is an important area to monitor and potentially investigate further.
03
Blood Sugar Fluctuations
Morning dizziness combined with mood changes suggests possible blood sugar swings, particularly given the increased metabolic demands of pregnancy. Stabilizing blood sugar through strategic meal timing and composition will be an important aspect of your treatment plan.
04
Pregnancy-Specific Demands
The first trimester dramatically increases your body's requirement for iron, protein, folate, B vitamins, essential fatty acids, and numerous other nutrients. Your developing baby is building every organ system, and your blood volume is beginning to expand significantly. These increased demands can unmask or worsen existing nutritional deficiencies.
Why These Problems Are Happening (Part 1)
Understanding the Physiology
To truly understand why you're experiencing these symptoms, it's helpful to understand some basic physiology. This knowledge empowers you to see how the dietary and lifestyle changes we're recommending will create real, lasting improvements.
The Blood-Building Process
Your body constantly produces new blood cells—red blood cells that carry oxygen, white blood cells that fight infection, and platelets that help with clotting. This process requires specific raw materials: iron, protein, B vitamins (especially B12 and folate), copper, vitamin A, and others. When any of these nutrients are insufficient, blood production slows or produces cells that don't function optimally.
During pregnancy, your blood volume increases by approximately 40-50% over nine months. This massive increase means your bone marrow is working overtime to produce new blood cells, dramatically increasing your nutritional requirements. If you don't consume enough building blocks, your body will struggle to keep up with this demand.
Why You Feel Dizzy and Foggy
Your brain is the most metabolically active organ in your body, using approximately 20% of your oxygen and glucose despite being only 2% of your body weight. When blood is deficient—meaning it's either insufficient in quantity or not carrying adequate oxygen and nutrients—your brain is one of the first organs to suffer.
This explains your morning dizziness (less blood flow to the brain, especially when changing positions), brain fog (insufficient oxygen and glucose delivery), difficulty making decisions (impaired prefrontal cortex function), and low motivation (inadequate neurotransmitter production, which requires specific nutrients found abundantly in animal products).
Why These Problems Are Happening (Part 2)
The Digestive-Absorption Connection
Even if you eat nutrient-dense foods, those nutrients don't help you unless they're properly absorbed. Your digestive system must produce adequate stomach acid, digestive enzymes, and bile to break down foods into absorbable components. Weak digestion—which can result from stress, inadequate protein intake, or constitutional factors—means that nutrients pass through your system without being absorbed.
Constipation is both a symptom of weak digestion and a cause of further problems. When stool moves too slowly through your intestines, water is reabsorbed, making stool dry and difficult to pass. Additionally, slow transit time can allow fermentation of food particles, creating gas, bloating, and discomfort. The straining required to pass stool indicates that your digestive system needs support.
The Dryness Connection
Your dry eyes, dry mouth, and constipation all point to systemic dryness. In traditional medicine, this indicates insufficient blood and fluids nourishing your tissues. Blood deficiency and digestive weakness create a vicious cycle: weak digestion prevents absorption of nutrients needed to build blood, while blood deficiency means tissues (including digestive organs) don't receive adequate nourishment to function optimally.
Pregnancy's Role
Pregnancy dramatically increases demands on every system. Your cardiovascular system must support increased blood volume. Your digestive system must extract more nutrients from food. Your liver must process hormones and metabolize nutrients for two bodies. Your kidneys must filter increased waste products. When you enter pregnancy with existing deficiencies—even mild ones—the increased demands can quickly make symptoms more pronounced.
The good news is that your body has tremendous healing capacity when provided with the right support. The dietary and lifestyle interventions in this program directly address these underlying imbalances, providing your body with the tools it needs to restore optimal function.
Root Causes Identified
Increased Pregnancy Demands
Blood Deficiency Pattern
Digestive Weakness & Poor Absorption
Insufficient Animal Protein Intake
Possible Thyroid Dysfunction (Family History)
These root causes form a hierarchy of factors contributing to your symptoms. At the foundation is insufficient intake of bioavailable nutrients, particularly from animal sources. This creates digestive weakness and blood deficiency, which are then amplified by the dramatically increased nutritional demands of pregnancy. The possible thyroid component (given your family history and symptoms) may be contributing to some symptoms like low motivation and constipation, though we'll need lab work to confirm this.
Understanding these root causes is empowering because each one is addressable through the targeted interventions in your treatment plan. We're not just managing symptoms—we're correcting the underlying imbalances that created them.
Overall Treatment Strategy (Part 1)
The Foundation: Blood Building Through Nutrition
The cornerstone of your treatment plan is daily consumption of red meat, specifically timed for optimal absorption and blood-sugar stability. Red meat provides the most bioavailable form of iron (heme iron), complete protein with all essential amino acids, vitamin B12, zinc, selenium, and other nutrients critical for blood production and nervous system function.
Red Meat Daily
Small portion mid-morning for iron, protein, B12, and blood-building nutrients
Almonds Morning
5 almonds each morning for healthy fats, vitamin E, magnesium, and sustained energy
Seeds Daily
1 tablespoon mixed linseed/flaxseed daily for omega-3 fatty acids and gentle fiber
By consuming red meat mid-morning rather than at dinner, we optimize iron absorption (your body is more primed to absorb nutrients earlier in the day) and help stabilize blood sugar through the afternoon when you may experience energy dips. The small portion size ensures digestibility while providing concentrated nutrition.
Supporting Digestion and Absorption
The almonds and linseeds/flaxseeds serve multiple purposes. Almonds provide healthy monounsaturated fats that support hormone production (crucial during pregnancy), vitamin E for cellular health, and magnesium for muscle relaxation and nervous system calming. You're instructed to chew them well, which stimulates digestive enzyme production and ensures proper breakdown.
The mixed linseeds and flaxseeds (taken in split doses throughout the day) provide omega-3 fatty acids critical for fetal brain development, gentle fiber to support healthy bowel movements, and lignans that support hormonal balance. The split dosing prevents overwhelming your digestive system while ensuring consistent benefit throughout the day.
Overall Treatment Strategy (Part 2)
Hydration and Lifestyle Foundations
Adequate hydration is essential for addressing constipation, supporting increased blood volume during pregnancy, preventing dizziness, and ensuring proper nutrient transport throughout your body. You'll focus on drinking sufficient water throughout the day, avoiding the common mistake of drinking large amounts all at once (which can actually worsen mineral imbalances).
Movement Strategy
Moderate walking serves multiple purposes: improving circulation, supporting healthy bowel motility, managing stress, improving sleep quality, and preventing excessive pregnancy weight gain. The emphasis is on moderate—not intense exercise that could stress your system, but consistent gentle movement that supports all body functions.
Caffeine Elimination
You're advised to avoid caffeine and energy drinks. Caffeine can interfere with iron absorption, exacerbate anxiety, disrupt sleep quality, and may increase risk of pregnancy complications at higher doses. Eliminating these allows your body's natural energy systems to recover and function optimally.
Routine and Mental Clarity
Creating a simple written routine helps address the brain fog and indecision you've been experiencing. When your mental energy is limited, having a clear structure for your day eliminates decision fatigue and ensures consistency with health-supporting behaviors.
Spiritual and Emotional Support
The recommendation to practice mashwara (consultation) and tawakkul (trust in Allah) acknowledges the important role of mental and spiritual wellbeing in physical healing. Anxiety and stress directly impact digestive function, blood pressure, sleep quality, and overall healing capacity. By actively cultivating trust and seeking proper guidance, you create the mental conditions that support physical recovery.
This holistic approach recognizes that you are not simply a collection of symptoms to be managed, but a whole person whose physical, mental, emotional, and spiritual aspects are interconnected. True healing addresses all these dimensions simultaneously.
Dietary Rules (Part 1)
Core Allowed Foods and Principles
Your dietary approach during this reset focuses on blood-building, easily digestible, nutrient-dense whole foods. The emphasis is on quality over quantity, and on foods that provide maximum nutritional benefit with minimal digestive burden.
Animal Proteins
Red meat (beef, lamb): Daily mid-morning, small portions. This is your primary blood-building food.
Poultry: Chicken and turkey can be included for variety, though less emphasis than red meat.
Fish: Wild-caught fish 2-3 times weekly for omega-3 fatty acids.
Eggs: Excellent source of complete protein, choline, and nutrients.
Healthy Fats
Extra virgin olive oil: Primary cooking fat and for salad dressings.
Coconut oil: For cooking at higher temperatures.
Butter or ghee: Traditional fats for cooking and flavor.
Avocado: Excellent source of monounsaturated fats and fiber.
Almonds: 5 each morning, chewed well.
Linseeds/flaxseeds: 1 tablespoon daily, split into doses.
Vegetables and Fruits
Emphasize cooked vegetables over raw, as they're gentler on your digestive system. Focus on colorful vegetables that provide vitamins, minerals, and fiber: leafy greens (spinach, chard, kale), root vegetables (carrots, sweet potatoes, beets), cruciferous vegetables (broccoli, cauliflower in moderation), squashes, and zucchini.
Fruits should be consumed in moderation, preferably with meals or with protein/fat to minimize blood sugar spikes. Best choices include berries, apples, pears, and citrus fruits. Avoid excessive tropical fruits high in sugar.
Beverages
Water is your primary beverage. You may also include herbal teas (in moderation and pregnancy-safe varieties such as ginger tea), bone broth (excellent for digestion and mineral content), and small amounts of fresh vegetable juice if desired. Avoid caffeine, energy drinks, and excessive fruit juice.
Dietary Rules (Part 2)
Foods to Restrict or Avoid
Understanding what to avoid is just as important as knowing what to include. These restrictions aren't about deprivation—they're about removing obstacles to healing and ensuring your body can focus its energy on recovery and supporting your pregnancy.
Refined Sugars and Sweeteners
Avoid white sugar, brown sugar, corn syrup, artificial sweeteners, and products containing these ingredients. Sugar creates blood glucose swings that worsen energy levels, mood, and brain fog. It also feeds pathogenic bacteria in the gut, worsening digestive function.
If you need sweetness, use minimal amounts of raw honey or dates, and always consume with protein or fat to minimize blood sugar impact.
Refined Grains and Processed Carbohydrates
Eliminate white bread, white rice, white pasta, crackers, cookies, cakes, and other products made with refined flour. These foods cause rapid blood sugar elevation followed by crashes, worsening your dizziness, brain fog, and mood symptoms.
If you include grains, choose small portions of whole grains like brown rice, quinoa, or oats, always consumed with protein and healthy fat.
Processed and Packaged Foods
Avoid processed meats (sausages, deli meats with additives), packaged snacks, fast food, pre-made meals, and foods containing long lists of unrecognizable ingredients. These foods often contain inflammatory oils, preservatives, excess sodium, and hidden sugars that interfere with healing.
Industrial Seed Oils
Eliminate vegetable oil, canola oil, soybean oil, corn oil, and other industrial seed oils. These oils are high in inflammatory omega-6 fatty acids and are often rancid or damaged through processing. Use only olive oil, coconut oil, butter, or ghee for cooking.
Caffeine and Stimulants
Completely avoid coffee, black tea, green tea, energy drinks, and any products containing caffeine. Caffeine interferes with iron absorption (critical during pregnancy), exacerbates anxiety, disrupts sleep, and can contribute to blood sugar instability. Allow your body's natural energy systems to recover without artificial stimulation.
Fasting Window & Eating Timing
Optimizing Meal Timing for Your Needs
While intermittent fasting can be beneficial for some people at certain times, during your first trimester with symptoms of blood deficiency and dizziness, the focus is on consistent nourishment rather than extended fasting periods. Your eating pattern should support stable blood sugar and provide steady nutrient delivery to support both your healing and your baby's rapid development.
1
Early Morning (Upon Waking)
5 almonds, chewed thoroughly. This provides gentle sustained energy and healthy fats to start your day without overwhelming your digestive system.
2
Mid-Morning (10-11 AM)
Small portion of red meat with cooked vegetables. This strategic timing optimizes iron absorption and provides sustained energy through the afternoon.
3
Lunch & Dinner
Balanced meals containing protein, healthy fats, and cooked vegetables. Split your flaxseed/linseed dose between these meals.
4
Evening
If needed, a small snack of protein and fat before bed can help prevent morning dizziness by maintaining stable blood sugar overnight.
The key principle is consistency. Your body thrives on predictable meal timing, which helps regulate blood sugar, digestive enzyme production, and energy levels. Avoid skipping meals, going too long without eating, or eating late at night (which can interfere with sleep quality).
If you experience morning dizziness, having a small protein-based snack before bed (such as a few nuts or a hard-boiled egg) can help maintain blood sugar through the night. Upon waking, eat your almonds promptly, and don't delay your mid-morning red meat meal.
Program Duration
Initial Two-Week Reset Phase
Your program begins with an intensive two-week reset phase. This initial period is crucial for several reasons: it allows your body to begin building blood with the new dietary pattern, it gives your digestive system time to strengthen, and it provides enough time to observe meaningful changes in your symptoms while still being early enough in pregnancy to make adjustments as needed.
01
Weeks 1-2: Implementation and Assessment
Your focus during these two weeks is consistent implementation of the dietary recommendations: daily red meat mid-morning, 5 almonds each morning, 1 tablespoon flaxseed/linseed daily, adequate hydration, moderate walking, and avoiding caffeine. You'll maintain your prenatal vitamin with iron and folate throughout.
02
Two-Week Phone Review
At the two-week mark, you'll have a phone consultation to assess your response to the program. This review will evaluate changes in your morning dizziness, constipation and bowel function, hip pain, anxiety and mental clarity, energy levels, and overall tolerance of the dietary changes.
03
Laboratory Testing (If Indicated)
Based on your response and symptoms, lab work may be ordered including complete blood count (CBC), ferritin, thyroid panel (TSH, Free T4, Free T3), and potentially vitamin B12 and vitamin D levels. These tests help guide the next phase of treatment.
04
Customized Formula Introduction
After the two-week assessment and any lab review, a tailored herbal or nutritional formula addressing digestion and blood building will be shipped to you. This formula will be specifically designed for your pattern and pregnancy-safe.
Ongoing Support Through Pregnancy
Your treatment plan will evolve throughout your pregnancy. The second trimester may allow for additional supportive therapies if initial symptoms have resolved. Any thyroid or metabolic support will be discontinued before the third trimester to avoid interfering with normal late-pregnancy physiology. Postpartum, you'll transition to a nutrient-dense protein blend to support recovery, lactation, and preventing postpartum depletion.
Daily Meal Structure (Part 1)
Building Your Ideal Day
A well-structured daily meal pattern provides the foundation for healing. The following framework ensures you receive consistent nutrition, maintain stable blood sugar, support digestive function, and provide optimal nutrition for your developing baby.
Upon Waking (Within 30 Minutes)
5 almonds, chewed thoroughly
This gentle start provides healthy fats and protein without overwhelming your system. Chewing well stimulates digestive enzymes and ensures proper breakdown. Follow with a glass of room-temperature water.
Mid-Morning (10-11 AM)
Small portion red meat (3-4 oz) with cooked vegetables
This is your blood-building meal. Choose beef, lamb, or bison. Cook simply (grilled, roasted, or sautéed in olive oil or ghee). Pair with 1-2 cups cooked vegetables such as sautéed spinach, roasted carrots, steamed broccoli, or roasted zucchini. Season with herbs, spices, salt, and lemon juice.
This meal should be substantial enough to sustain you but not so large that it causes digestive discomfort.
Lunch (1-2 PM)
Protein, healthy fats, cooked vegetables, optional small portion starch
Choose from chicken, fish, eggs, or another small portion of red meat. Include a generous serving of cooked vegetables dressed with olive oil. Add 1/2 tablespoon of your flaxseed/linseed. If desired, include a small portion (1/2 cup) of quinoa, brown rice, or sweet potato.
Example: Grilled chicken thigh, large green salad with olive oil dressing, roasted vegetables, quinoa.
Daily Meal Structure (Part 2)
Afternoon Snack (Optional, if Hungry)
Small protein and fat combination
If you're experiencing afternoon fatigue or hunger, have a small snack combining protein and healthy fat: a hard-boiled egg, a few olives and cheese, celery with almond butter, or a small handful of nuts with vegetable sticks.
This prevents blood sugar drops that can worsen dizziness and brain fog.
Dinner (6-7 PM)
Protein, abundant cooked vegetables, healthy fats
Similar structure to lunch but typically a larger meal. Include fish, poultry, or red meat, 2-3 cups of cooked vegetables, healthy fats from olive oil or avocado, and the remaining 1/2 tablespoon of flaxseed/linseed.
Example: Baked wild salmon, roasted Brussels sprouts and sweet potato, large spinach salad with olive oil, avocado slices.
Finish dinner at least 2-3 hours before bedtime to allow proper digestion.
Evening (If Needed for Morning Dizziness)
Small protein-fat snack before bed
If you experience significant morning dizziness, consuming a small amount of protein and fat before bed helps maintain stable blood sugar overnight. Options: 2-3 tablespoons full-fat Greek yogurt, a few nuts, a small piece of cheese, or half a hard-boiled egg.
Hydration Throughout the Day
Aim for 8-10 glasses of water daily, sipped consistently throughout the day rather than gulped all at once. Include herbal tea (pregnancy-safe varieties) if desired. Drink a glass of water upon waking, between meals, and any time you feel thirsty. Adequate hydration is essential for addressing constipation, supporting blood volume expansion, and preventing dizziness.
Meal Suggestions (Part 1)
Practical Examples Using Permitted Foods
The following meal ideas use only the allowed foods and follow the principles of your reset program. Each suggestion provides blood-building nutrients, supports digestion, and maintains stable blood sugar.
Mid-Morning Red Meat Meals (Your Primary Blood-Building Meal)
Grass-fed beef patties (seasoned with salt, pepper, cumin) with sautéed spinach and roasted carrots drizzled with olive oil
Lamb chops (marinated in olive oil, garlic, rosemary) served with roasted zucchini and cauliflower
Ground beef cooked with onions, tomatoes, and spices, served over steamed greens and topped with avocado
Beef stew made with chunks of beef, carrots, celery, onions, herbs, and bone broth, cooked until tender
Grilled steak strips over a bed of sautéed kale with roasted bell peppers and olive oil
Lunch Options
Baked chicken thighs with roasted Brussels sprouts, sweet potato, and a side of mixed greens with olive oil and lemon
Wild-caught salmon (baked with herbs) over quinoa with steamed broccoli and a drizzle of olive oil, sprinkled with flaxseed
Turkey meatballs in tomato sauce served with zucchini noodles and a side salad
Egg frittata loaded with vegetables (spinach, tomatoes, mushrooms) served with avocado and mixed greens
Chicken soup made with bone broth, shredded chicken, carrots, celery, herbs, and small amount of brown rice
Grilled fish tacos in butter lettuce leaves with avocado, cilantro, lime, and shredded cabbage
Meal Suggestions (Part 2)
Dinner Options
Slow-cooked lamb shanks with root vegetables (carrots, parsnips, turnips) in bone broth with herbs
Baked cod with roasted asparagus, mashed cauliflower, and a large green salad with olive oil dressing
Roasted whole chicken with roasted vegetables (carrots, onions, sweet potato, beets) and steamed greens
Beef and vegetable stir-fry (using coconut oil) with broccoli, bell peppers, snap peas over cauliflower rice
Grilled lamb kebabs with grilled vegetables (zucchini, eggplant, tomatoes, bell peppers) and tahini sauce
Baked salmon with pesto (made from basil, olive oil, garlic, pine nuts) served with roasted vegetables and quinoa
Simple Snack Options
Hard-boiled eggs with cucumber slices and olives
Celery sticks with almond butter (beyond your morning 5 almonds, in moderation)
Avocado with lemon juice and sea salt
Small portion of full-fat Greek yogurt with a few berries (if dairy is well-tolerated)
Sliced vegetables (carrots, bell peppers, cucumber) with olive oil and sea salt
A few olives with a small piece of cheese
Leftover meat with vegetable sticks
Variations and Simple Substitutions
Feel free to vary your vegetables based on availability and preference. The key principles remain: emphasize cooked vegetables over raw, include a variety of colors, use healthy fats liberally for cooking and dressing, and always pair vegetables with protein and fat for blood sugar stability.
For proteins, rotate between red meat (prioritized mid-morning), poultry, fish, and eggs to ensure variety of nutrients. Wild-caught fish is preferable to farmed when available. Grass-fed, pasture-raised animal products provide superior nutrient profiles when budget allows, but conventional options are still beneficial and acceptable.
Herbs and spices are encouraged liberally—they provide antioxidants, flavor, and often digestive support. Use fresh or dried varieties: turmeric, cumin, coriander, ginger, garlic, parsley, cilantro, basil, oregano, thyme, rosemary, and others according to your taste and cultural preferences.
Recipes (Part 1)
Quick, Nourishing Recipes Using Approved Foods
Simple Beef and Vegetable Stir-Fry
Ingredients:
6 oz grass-fed beef sirloin, thinly sliced
2 cups mixed vegetables (broccoli florets, sliced bell peppers, snap peas)
1 tablespoon coconut oil
2 cloves garlic, minced
1 teaspoon fresh ginger, grated
2 tablespoons coconut aminos (or tamari if tolerated)
Sea salt and pepper to taste
1/2 tablespoon ground flaxseed
Instructions:
Heat coconut oil in a large skillet or wok over medium-high heat
Add beef slices and cook for 2-3 minutes until browned
Add garlic and ginger, stir for 30 seconds until fragrant
Add vegetables and stir-fry for 4-5 minutes until tender-crisp
Add coconut aminos, salt, and pepper, toss to combine
Sprinkle with ground flaxseed before serving
Serve over cauliflower rice or small portion of quinoa if desired
Nourishing Bone Broth
Ingredients:
2-3 lbs beef bones (marrow bones, knuckle bones, or combination)
2 tablespoons apple cider vinegar
1 onion, quartered
2 carrots, chopped
2 celery stalks, chopped
3 cloves garlic
Fresh herbs (parsley, thyme, bay leaves)
Water to cover
Sea salt
Instructions:
Roast bones in oven at 400°F for 30 minutes for deeper flavor (optional)
Place bones in large pot or slow cooker
Add vinegar and let sit 30 minutes (helps extract minerals)
Add vegetables, herbs, and enough water to cover by 2 inches
Bring to boil, then reduce to gentle simmer
Simmer 12-24 hours (slow cooker on low, or stovetop with monitoring)
Strain, season with salt, store in refrigerator up to 5 days or freeze
Use as base for soups or drink a cup daily for digestive support
Recipes (Part 2)
Herb-Roasted Chicken with Vegetables
Ingredients:
4 bone-in chicken thighs
3 tablespoons olive oil, divided
2 cups Brussels sprouts, halved
2 cups carrots, chopped
1 sweet potato, cubed
Fresh rosemary and thyme
3 cloves garlic, minced
Sea salt and black pepper
Lemon juice
Instructions:
Preheat oven to 425°F
Toss vegetables with 2 tablespoons olive oil, salt, pepper, and half the herbs
Spread vegetables on large baking sheet
Season chicken with remaining olive oil, garlic, herbs, salt, and pepper
Place chicken thighs on top of vegetables
Roast 35-40 minutes until chicken is cooked through and vegetables are tender
Squeeze fresh lemon juice over everything before serving
Sprinkle with your flaxseed portion
Simple Lamb and Root Vegetable Stew
Ingredients:
1.5 lbs lamb shoulder, cubed
2 tablespoons olive oil or ghee
1 onion, diced
3 carrots, chopped
2 parsnips, chopped
3 cups bone broth
2 bay leaves
Fresh thyme and rosemary
Sea salt and pepper
2 tablespoons tomato paste
Instructions:
Heat oil in large pot over medium-high heat
Brown lamb pieces in batches, set aside
Sauté onion until soft, about 5 minutes
Add tomato paste, stir for 1 minute
Return lamb to pot with all vegetables
Add bone broth, herbs, salt, and pepper
Bring to boil, then reduce to simmer
Cover and cook 1.5-2 hours until lamb is tender
Adjust seasoning, serve in bowls, garnish with fresh herbs
Recipes (Part 3)
Healing Vegetable Soup
Ingredients:
6 cups bone broth or water
2 tablespoons olive oil
1 onion, diced
2 cloves garlic, minced
2 carrots, sliced
2 celery stalks, sliced
2 cups chopped greens (spinach, kale, or chard)
1 zucchini, diced
Fresh herbs (parsley, thyme)
Sea salt and pepper
Optional: leftover cooked chicken or beef
Instructions:
Heat olive oil in large pot, sauté onion and garlic until soft
Add carrots and celery, cook 5 minutes
Add broth, bring to boil
Add zucchini, reduce heat and simmer 10 minutes
Add greens and any leftover meat, cook until greens wilt
Season with herbs, salt, and pepper
Serve hot, drizzle with olive oil, add flaxseed
Quick Green Salad with Tahini Dressing
Salad Ingredients: Mixed greens, cucumber, shredded carrots, cherry tomatoes, avocado, sprinkle of flaxseed
Tahini Dressing:
3 tablespoons tahini
2 tablespoons lemon juice
1 clove garlic, minced
2-3 tablespoons water to thin
Pinch of cumin
Sea salt to taste
Instructions: Whisk all dressing ingredients together, adding water until desired consistency. Toss with salad ingredients. Serve alongside your protein of choice.
Simple Baked Salmon
Ingredients: 4-6 oz wild salmon fillet, olive oil, lemon slices, fresh dill, salt, and pepper
Instructions:
Preheat oven to 400°F
Place salmon on parchment-lined baking sheet
Drizzle with olive oil, season with salt, pepper, and fresh dill
Top with lemon slices
Bake 12-15 minutes until salmon flakes easily
Serve with steamed vegetables and quinoa
Shopping & Kitchen Preparation Tips
Setting Yourself Up for Success
Proper preparation and organization make following your reset program much easier. Use these practical tips to streamline your cooking and ensure you always have nourishing foods available.
Essential Spices and Herbs
Stock your pantry with: sea salt, black pepper, cumin, coriander, turmeric, garlic powder, dried oregano, dried thyme, dried rosemary, paprika, cinnamon, and ginger powder. Buy fresh herbs weekly: parsley, cilantro, basil, and dill.
Healthy Oils and Fats
Keep on hand: extra virgin olive oil (for salads and low-heat cooking), coconut oil (for higher-heat cooking), ghee or butter (for flavor and cooking), and avocado oil if desired. Store oils in cool, dark place.
Weekly Shopping Strategy
Shop 1-2 times per week for fresh vegetables and proteins. Buy a variety of colors. Choose grass-fed and wild-caught when budget allows. Purchase almonds and flaxseeds in bulk, store in airtight containers.
Batch Cooking and Meal Prep
Consider dedicating 2-3 hours on a weekend day to prepare components for the week ahead. Cook a large batch of bone broth. Roast multiple vegetables at once. Cook extra portions of meat. Boil a dozen eggs. Wash and chop vegetables for easy use. Store prepped ingredients in glass containers in the refrigerator.
Having components ready makes assembling meals quick and effortless, reducing the temptation to skip meals or choose less optimal foods when you're tired or short on time.
Storage Tips
Store ground flaxseed in refrigerator or freezer to prevent rancidity
Keep almonds in airtight container in cool, dry place
Refrigerate olive oil after opening if not used quickly
Store cooked meats and vegetables in glass containers, use within 3-4 days
Freeze extra portions of soups, stews, and bone broth
Label and date all prepared foods
Medicines
Your current medication regimen is intentionally simple during this initial phase, focusing on maintaining essential pregnancy support while allowing your body to respond to dietary and lifestyle interventions.
Prenatal Vitamin with Iron and Folate
Purpose: Provides essential nutrients for pregnancy including folic acid (critical for neural tube development), iron (for blood building), calcium, vitamin D, and other vitamins and minerals.
Dosage: Take as directed on your specific product label, typically once daily
Timing: Best taken with food to maximize absorption and minimize nausea. If it causes stomach upset, try taking before bed.
Important: Ensure your prenatal is complete with both iron AND folate. If your current brand doesn't include adequate iron (at least 27-30mg), you may need to add a separate iron supplement. Confirm completeness of your current prenatal.
No Additional Medications for Initial Two Weeks
For the first two weeks, no new medications, herbs, or supplements will be introduced beyond your prenatal vitamin and the nourish essence formula. This allows us to assess your response to dietary and lifestyle changes without confounding variables. It also ensures safety during this critical period of fetal development.
Future Medication Plan (After Initial Assessment)
Following your two-week phone consultation and review of symptoms and any lab work, a customized herbal or nutritional formula will be prepared and shipped to you. This formula will specifically address:
Digestion support to improve nutrient absorption
Blood building to address deficiency patterns
Any other patterns identified in your assessment
All formulas will be pregnancy-safe and tailored to your specific needs. If thyroid support is indicated based on lab work, it will be introduced carefully with monitoring, but discontinued before the third trimester to avoid interfering with normal late-pregnancy physiology.
Postpartum Support
After delivery, you'll transition to a nutrient-dense protein blend designed to support postpartum recovery, prevent depletion, support lactation if breastfeeding, and restore nutrient stores depleted during pregnancy. This will be provided and explained when the time comes.
Lifestyle Instructions (Part 1)
Essential Daily Practices for Healing
Your lifestyle choices have profound effects on your symptoms and overall healing. These recommendations are as important as your dietary changes and work synergistically with nutrition to restore your health.
Hydration Protocol
Drink 8-10 glasses of filtered water daily, sipped consistently throughout the day. Begin each morning with a full glass of room-temperature water. Keep a water bottle with you as a reminder. Adequate hydration is essential for addressing constipation, supporting blood volume expansion during pregnancy, maintaining energy, preventing dizziness, and supporting all cellular functions.
Sleep Optimization
Prioritize 8-9 hours of sleep nightly. Pregnancy increases sleep requirements. Establish a consistent sleep-wake schedule, even on weekends. Create a dark, cool bedroom environment. Avoid screens for 1-2 hours before bed. If nighttime urination disturbs sleep, reduce fluid intake after 7 PM but ensure adequate intake earlier in day. Consider a small protein snack before bed if early morning dizziness is severe.
Stress Management
Chronic stress directly impairs digestion, depletes nutrients, worsens anxiety, disrupts sleep, and interferes with healing. Practice daily stress reduction: 10-15 minutes of gentle breathing exercises, short meditation or prayer, journaling, or simply sitting quietly. The practice of tawakkul (trust in Allah) and regular dua provide powerful stress relief. Avoid unnecessary stressors where possible.
Daily Routine Structure
Create a simple written routine for your day. When experiencing brain fog and decision fatigue, having clear structure eliminates moment-to-moment decisions about when to eat, when to walk, when to rest. This conserves mental energy for healing. Include: wake time, almond consumption, mid-morning red meat meal, lunch, dinner, water intake checkpoints, walking time, and bedtime.
Lifestyle Instructions (Part 2)
Moderate Walking Practice
Walk for 15-20 minutes daily at a comfortable, conversational pace. This gentle movement improves circulation (reducing dizziness), supports healthy bowel motility (addressing constipation), manages stress, improves sleep quality, and maintains appropriate pregnancy weight gain. Walking outdoors is ideal for fresh air and natural light exposure, but indoor walking is acceptable when needed.
Listen to your body—if you feel overly fatigued, shorten the walk. The hip discomfort you've experienced should gradually improve as blood building progresses, but if walking significantly worsens hip pain, modify to shorter, more frequent walks or try gentle swimming instead.
Conscious Breathing
Practice 5-10 minutes of slow, deep breathing daily, preferably in the morning or before sleep. Breathe in slowly through your nose for a count of 4, hold gently for 2, exhale slowly through your nose for a count of 6. This activates the parasympathetic nervous system, reducing anxiety, improving digestion, lowering blood pressure, and enhancing oxygen delivery to tissues.
Sunlight Exposure
Get 15-30 minutes of morning sunlight daily when possible. Early morning light helps regulate your circadian rhythm (improving sleep), supports vitamin D production (critical for bone health and immune function), and elevates mood naturally. Avoid excessive midday sun exposure. If sunlight exposure is limited due to weather or season, ensure your prenatal vitamin contains adequate vitamin D (at least 1000-2000 IU).
Complete Caffeine Elimination
Avoid all sources of caffeine: coffee, black tea, green tea, energy drinks, chocolate (in significant amounts), and any medications or supplements containing caffeine. Caffeine interferes with iron absorption, exacerbates anxiety and sleep disruption, can cause blood sugar instability, and may increase certain pregnancy risks at higher doses. If you previously relied on caffeine for energy, trust that your natural energy will improve as blood building progresses.
Recommended Supportive Therapies
Additional Modalities for Enhanced Healing
While dietary and lifestyle interventions form the foundation of your treatment, certain supportive therapies may accelerate healing and provide additional symptom relief. These are optional but recommended considerations as your treatment progresses.
Hydrogen Inhalation Therapy
Molecular hydrogen acts as a selective antioxidant, reducing oxidative stress and inflammation without interfering with beneficial signaling molecules. This therapy may help reduce anxiety, improve mental clarity, support cellular energy production, and enhance overall vitality. Sessions typically involve inhaling hydrogen gas for 30-60 minutes. Safe during pregnancy when performed under proper guidance.
LED/Low-Level Light Therapy (LLLT)
Red and near-infrared light therapy penetrates tissues to enhance mitochondrial function, reduce inflammation, improve circulation, and accelerate healing. May be particularly helpful for your hip discomfort, dry eyes, and overall cellular energy. Non-invasive, painless, and safe for pregnancy when applied appropriately.
Acupuncture
Traditional acupuncture can address blood deficiency, improve digestion, reduce anxiety, relieve musculoskeletal pain (including your hip ache), and support healthy pregnancy. Many women find acupuncture particularly helpful for first-trimester symptoms. Ensure your acupuncturist is experienced in pregnancy care and aware of your full medical picture.
IV Nutritional Support
Intravenous nutrient therapy can rapidly address severe deficiencies by bypassing digestive absorption limitations. May include vitamin C, B vitamins, magnesium, and other pregnancy-safe nutrients. While not typically first-line during pregnancy, it may be considered if oral supplementation and dietary changes prove insufficient, always under close medical supervision.
Expected Improvements
What to Anticipate on Your Healing Journey
Healing is a gradual process that unfolds over weeks and months. Understanding the typical timeline helps set realistic expectations and allows you to recognize progress even when it feels subtle.
1
Days 1-5: Initial Adjustment
Your body adapts to new dietary patterns. You may experience initial fatigue as your system shifts away from caffeine and sugar. Constipation may initially worsen slightly before improving. Energy may fluctuate. This is normal and temporary.
2
Days 6-14: Early Improvements
Most people begin noticing subtle improvements during the second week. You may experience: improved bowel movements (less straining, more regular), reduced morning dizziness, slightly better mental clarity, improved energy in late morning/afternoon, better sleep quality, reduced anxiety.
3
Weeks 3-6: Significant Progress
With continued adherence and possible addition of customized formula, expect more pronounced improvements: markedly reduced brain fog, better decision-making capacity, improved motivation and mood, consistent energy throughout day, normal bowel movements without straining, reduced or resolved hip pain, improved dry eyes/mouth.
4
Weeks 6-12: Sustained Healing
By this point, most symptoms should be significantly improved or resolved. Your body has built healthier blood, strengthened digestion, and established new homeostasis. Energy and vitality continue improving. You feel capable and confident in your pregnancy journey.
Important Notes About Healing
Healing is not always linear. You may experience good days and challenging days, especially in the first weeks. This doesn't mean the program isn't working—it means your body is adjusting and healing. Trust the process.
Some symptoms may improve before others. Typically, energy and mental clarity improve before physical symptoms like constipation fully resolve. This is normal—different systems heal at different rates. If symptoms worsen significantly or new symptoms develop, contact Dr Latib's office immediately. While temporary fluctuations are normal, persistent worsening requires evaluation and possible plan adjustment.
Symptom Tracker
Monitor Your Progress
Use this tracking system to objectively monitor your improvements over the coming weeks. This data will be invaluable during your two-week phone consultation and helps both you and your practitioner understand what's working and what may need adjustment.
Rating Scale Guide:
0 = None/Excellent: No symptom present or optimal function
3 = Mild: Symptom present but not limiting activities
5 = Moderate: Symptom affecting daily activities
7 = Significant: Symptom causing considerable difficulty
10 = Severe: Worst possible, completely limiting
Bowel Movement: Note consistency (loose/normal/hard), ease (easy/moderate/straining), and frequency (number per day).
This information is for you and your practitioner. Be honest about adherence and symptoms—this allows for the most effective adjustments to your plan.
Additional Tracking Points
Hip pain level (0-10) and activities that trigger it
Sleep quality (hours slept, how rested you feel upon waking)
Anxiety/mood (0-10, with notes on specific triggers or patterns)
Itchy ears (frequency and intensity)
Dry eyes/mouth (severity throughout day)
Weight (weekly, same time of day)
Adherence (did you eat red meat mid-morning? Take almonds? Consume flaxseed? Walk? Hydrate adequately?)
A Personal Message
Dear Khadija,
السلام عليكم ورحمة الله وبركاته
First, I want to acknowledge your courage in seeking help and your commitment to creating the healthiest possible environment for both you and your growing baby. The symptoms you've been experiencing—the dizziness, anxiety, brain fog, and physical discomforts—are not minor inconveniences. They affect your daily life, your confidence, and your ability to fully enjoy this precious time of pregnancy. I see you, I hear you, and I want you to know that these symptoms are valid, addressable, and not something you need to simply "push through."
The program outlined in this document may seem simple, perhaps even surprisingly so. You might wonder how consuming red meat mid-morning, eating a handful of almonds, and taking daily walks could truly address everything you're experiencing. But I want you to understand something profound: your body has tremendous wisdom and healing capacity. It knows how to build healthy blood, how to digest food, how to nourish a developing baby, and how to maintain energy and mental clarity. Right now, it simply doesn't have all the raw materials it needs to do these jobs optimally.
By providing your body with exactly what it needs—highly bioavailable protein and iron from red meat, essential fatty acids from seeds, minerals and healthy fats from whole foods, adequate hydration, gentle movement, and proper rest—you're not imposing some artificial intervention. You're simply removing obstacles and supplying building blocks. Your body will do the rest, إن شاء الله تعالىٰ.
I know change can feel overwhelming, especially when you're already tired, foggy, and dealing with the normal challenges of early pregnancy. That's why I encourage you to take this one day at a time, one meal at a time, one choice at a time. You don't need to be perfect. You need to be consistent. On days when you feel discouraged or when symptoms persist, remind yourself that healing takes time. Your body is building a new human being while also rebuilding itself—this is profound work that cannot be rushed.
Remember the practices of mashwara and tawakkul. Seek counsel when you need it, make the best decisions you can with the information you have, and then trust that Allah ﷻ is guiding you toward healing. Your job is to take action; the results are not in your hands. This perspective brings peace and removes the burden of anxiety about outcomes.
In two weeks, we'll speak and assess your progress. Come to that conversation with your symptom tracker, your questions, your concerns, and your observations. This is a partnership. If something isn't working, we'll adjust. If you're seeing improvements but want to optimize further, we'll build on what's working. Your feedback guides the next steps.
I have great hope for your healing, Khadija. I've seen these principles transform countless lives. The nourishment you provide your body today becomes the strength you feel tomorrow, the clarity you experience next week, and the vitality you carry throughout your pregnancy and beyond. You are not only healing yourself—you're creating a foundation of health that benefits your child for their entire life.
May Allah ﷻ grant you a healthy, peaceful pregnancy, complete healing from your symptoms, clarity of mind and strength of body, and a beautiful, healthy baby who brings endless joy to your life. May He make this journey easy for you and fill your heart with trust and tranquility.
You are in my dua. Please don't hesitate to reach out if you have questions, concerns, or need support before our scheduled two-week consultation.
With sincere dua for your health and wellbeing,
Dr Latib's Reset Clinic
والسلام عليكم ورحمة الله وبركاته