The 3 Pillars of the Add Method — A Simple Framework for Nourishing Your Body

If you’ve ever felt overwhelmed about where to start with eating well, you’re not alone. Many women want to feel better in their bodies — they just don’t want to follow strict rules or change their whole lifestyle to get there. The Add Method offers a gentle, sustainable way to begin.

The 3 Pillars of the Add Method — A Simple Framework for Nourishing Your Body

If you’ve ever felt overwhelmed about where to begin with improving your meals, you’re not alone.
Most women I talk to want to feel better, have more energy, and support their gut… but they don’t want to turn their life upside down to do it.

And the truth is — you don’t have to.

That’s exactly why I created the Add Method.

It’s not a diet.
It’s not a set of rigid rules.
It’s a simple, supportive philosophy you can use with any meal, in any season of life.

The Add Method is built on three gentle pillars that make nourishment feel approachable and enjoyable:

✨ Appeal — meals that look and feel inviting
✨ Depth — foods that help you stay nourished and satisfied
✨ Diversity — color, plants, herbs, and variety to support your gut

You don’t need to change everything to feel better — you just start adding what supports you.

🌿 Pillar 1: Appeal

Appeal is all about engaging your senses — sight, smell, taste, and even the anticipation of a meal.
This matters more than most people realize.

When your meal looks, smells, and feels inviting, your body activates something called the cephalic phase of digestion.
This sends early signals to your digestive system, preparing it to break down food and absorb nutrients.

A few simple ways to add Appeal:

• Add color

• Add fresh herbs or citrus

• Add texture

• Take a pause before eating

• Plate your food in a way that feels enjoyable

These tiny additions can noticeably improve digestion and help you feel more connected to your food and your body.

🥗 Pillar 2: Depth

Depth is what helps you feel satisfied after eating.
It’s about bringing in foods that support steady energy, balanced blood sugar, and true nourishment.

Depth often includes:

• Protein (eggs, chicken, fish, beans, tofu, yogurt, etc.)

• Fiber (vegetables, whole grains, legumes, seeds)

• Healthy fats (avocado, nuts, seeds, olive oil)

• Nutrient-dense plants (leafy greens, colorful vegetables, herbs)

When a meal has Depth, you’re less likely to feel hungry again quickly — and you naturally avoid cravings and grazing without relying on willpower.

A few ways to add Depth:

• Add a protein source to breakfast

• Add beans, lentils, or quinoa to a bowl or salad

• Add healthy fats like avocado or olive oil

• Add cooked veggies to boost fiber and minerals

Depth is a steadying force — especially during midlife.

🌈 Pillar 3: Diversity

Diversity is one of the most powerful — and most overlooked — pillars of nourishment.

Your gut microbiome thrives on variety.
The more types of plants, herbs, colors, and textures you consume, the more resilient, balanced, and diverse your gut becomes.

Diversity supports:

• Gut health

• Immune function

• Hormone health

• Mood

• Metabolism

And it doesn’t require complicated recipes.

A few ways to add Diversity:

• Add a new vegetable this week

• Rotate your greens (spinach → kale → arugula → mixed greens)

• Add fresh herbs like cilantro, basil, dill, or parsley

• Add spices you haven’t used in a while

• Add a variety of berries instead of just one

• Add legumes or different whole grains

Small changes add up quickly — your gut notices and responds.

💛 Why these pillars matter — especially in midlife

Women in midlife often come to me saying they’re tired of feeling overwhelmed by nutrition rules or second-guessing every choice.

The Add Method pillars help you build meals that feel:

• more satisfying

• more supportive

• more balanced

• more intuitive

• less stressful

No restriction.
No rigid rules.
Just clear, gentle guidance you can use at any meal, in any season.

When you start adding foods that support Appeal, Depth, and Diversity, your body naturally begins to regulate digestion, energy, and cravings — because you’re giving it what it needs to feel nourished.

🌿 How to begin using the Add Method today

Start small. Ask yourself:

“What can I add to this meal to make it more supportive?”

Some ideas:

• Add color → Appeal

• Add protein or fiber → Depth

• Add herbs, spices, or a new vegetable → Diversity

• Add a calm moment before your first bite → Appeal

These are simple shifts, but they create meaningful changes over time.

🌸 What’s next: Begin With Your Gut

You’ll soon receive a 5-day guide in your inbox called Begin With Your Gut — a gentle introduction to using the Add Method to support digestion and overall wellness.

It’s designed to help you feel better through addition, not restriction.

Stay tuned — I can’t wait to share it with you.