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This is an example — fictional client, not a real person. Made-up answers, results and plan.
Sample plan

What the written plan looks like

The same fictional client as the sample report: 46, two years of bloating and afternoon fatigue. This is a first-phase plan in four parts: food, lifestyle, movement and supplements. Supplement doses are greyed out on purpose: they are set for each person after testing, never from a sample page.

01 · Food

The plate

From the Metabolic Nature reading (Adaptive, a middle position) and body weight. For this sample we gave the client a weight of 68 kg and an estimated 2,000 kcal a day; the amounts below come from the nutrition integration tool with those figures.

ProteinAbout 95 g a day (1.4 g per kg), spread over three meals
CarbohydrateStarting at 40% of energy, inside a 30–50% band
Starch per mealAbout 170 g cooked rice, or 300 g potato, or 75 g oats (dry)
Fat and vegAbout 1 tbsp oil a meal; vegetables fill half the plate

In plain words

How sure is this? The Metabolic Nature plate is a starting point, not a test result; no controlled trial has tested matching diet to these positions. At 40% the carbohydrate sits below the UK population average SACN recommends, about 50% of energy, for people at a healthy weight (SACN 2015, S.16, p.4). SACN also found total carbohydrate itself was neither harmful nor beneficial for heart and metabolic, bowel or dental health (S.8, p.2); the 40% here is a plan for one person, not a guideline. The plan says so, and the food record and retest check it. The protein range of 1.2–1.6 g per kg is a common target above the 0.75 g per kg UK reference intake.

02 · Lifestyle

Sleep, stress and the day around meals

Sleep first

Evidence: consensus that adults need 7 hours or more (Watson 2015); the routine is practice

Five minutes of slow breathing, twice a day

Evidence: mixed, small trials

Meals sitting down, then a short walk

Evidence: short walks lower after-meal blood sugar in one-day lab trials (Buffey 2022); an effect on bloating is untested

03 · Movement

The session: twice a week, about 25 minutes

Seven exercises, done in order, with a minute’s rest between sets. No high-intensity training until the DUTCH result is back, because the report flagged a high-output stress pattern as a hypothesis to test. Strength training is well supported for muscle, bone and blood sugar; the choice of these particular exercises is Stephen’s practice.

Stephen on hands and knees reaching the opposite arm and leg out level, supporting knee on the floor, with a stick resting along his spine

Start on hands and knees; progress to one arm, one leg, then opposite arm and leg. A stick along the spine is a check, not a requirement.

Horse stance

2 × 6 each side, 10-second hold
  • Hands under shoulders, knees under hips
  • Reach one arm and the opposite leg out long, level with the floor
  • Keep the back still: no rocking or twisting
Stephen in a forearm plank, body in one line, side view

Plank

2–3 × 20–40 seconds
  • Elbows under shoulders, forearms on the floor
  • Ribs down, squeeze the glutes, body in one line
  • Breathe throughout; stop when the hips sag
Stephen in a deep squat with arms overhead, front view, torso upright

Photo shows the overhead version; the same cues apply with your arms forward or by your sides.

Squat

3 × 8–12
  • Feet about shoulder width, toes turned out a little
  • Sit down between the heels, knees in line with the toes
  • Chest up, heels down; stand up by pushing the floor away
Stephen at the top of a split squat, side viewStephen at the bottom of a split squat, back knee just short of the floor, side view

Top and bottom.

Split squat

2–3 × 8 each leg
  • Long stride, back heel up
  • Lower the back knee straight down towards the floor
  • Front heel stays down; torso tall
Stephen lying face down with chest lifted and arms by his sides, thumbs turned out

Prone cobra

2 × 30–60 seconds
  • Lie face down, arms by your sides
  • Lift the chest a little and turn the thumbs out
  • Shoulder blades back and down, chin tucked, eyes to the floor
Stephen half-kneeling in a hip flexor stretch with one arm raised, side view

Hip flexor stretch

2 × 30 seconds each side
  • Half-kneeling, back knee on a cushion
  • Tuck the pelvis under and squeeze the glute of the back leg
  • Ease forward until you feel the stretch at the front of the hip; no arching
Stephen hinging forward at the hips with a straight back, side view

Waiter’s bow

2 × 10
  • Stand tall, knees soft
  • Push the hips back and let the chest come forward with the spine straight
  • Stop when the back starts to round; stand up by driving the hips forward

Photos: Stephen demonstrating each exercise. The cues and sets are the plan; the photos show the position.

04 · Supplements

How a supplement plan is set out

Every item has a reason, a length of time, an evidence grade and a point at which it stops. The dose column is greyed out: doses are set for each person after testing and checked against their medication.

WhatWhyFor how longEvidenceWhen to stopDose
Vitamin D3Blood level 52 nmol/L (21 ng/mL): just above the 50 nmol/L (20 ng/mL) that the US Institute of Medicine judged enough for bone health in at least 97.5% of people (Ross 2011), and below Stephen’s working band of 75–125 nmol/L (30–50 ng/mL), which is a clinical target, not a guideline. The UK’s cut-off is lower: SACN treats 25 nmol/L (10 ng/mL) as a “population protective level” for bone and muscle health, and says it is not a diagnostic threshold (SACN 2016, S.30, S.24).Until the retest at 24 weeksRaises the blood level: strong. Symptoms: at this level, trials don’t show vitamin D improving mood, and fatigue hasn’t been tested in people like this. Graded weak or none (Demay 2024; Okereke 2020).At retest, if the level is inside the band; or straight away if calcium comes back raised. The multivitamin’s vitamin D counts towards the total.Set for you after testing
Vitamin D (UK population guidance, for comparison)This is what the UK advises for everyone aged 4 and over, whatever their blood level. It is not a dose set for this client.All year round, as a precaution (SACN 2016, S.41)Official population guidance: 10 µg (400 IU) a day keeps 97.5% of people at or above 25 nmol/L (10 ng/mL) when there is little sun (SACN 2016, S.38). Evidence on non-bone outcomes was judged insufficient to set an intake (S.21).Not applicable: the client’s own dose replaces this.10 µg (400 IU) a day (UK reference intake)
Magnesium glycinateSleep is shorter than the client would like, and stress scores are low.An 8-week trialMixed: three small trials in older adults found people fell asleep about 17 minutes sooner; very low-quality evidence (Mah 2021).After 8 weeks if sleep hasn’t changed, or sooner if it loosens the bowels.Set for you after testing
Digestive supportBloating after larger or richer meals.Not started yet: decided by the GI-MAP resultDepends on what the test shows. A low pancreatic elastase result goes to the GP first: prescribed enzyme replacement is a medical treatment.—Set for you after testing
Not on the list: iron. Ferritin of 18 µg/L (= ng/mL) is below the NICE CKS threshold of 30 µg/L for iron deficiency, so it goes to the GP first to find the cause. An iron supplement without that would treat the number and miss the reason.

Sources

Where a plan like this comes from

The plan follows the Health Status Report and, where it is worth doing, testing. A plan like this comes with Results & Plan (£295, £236 for returning clients), after testing, or with GI-MAP, DUTCH Plus or OAT results you already have. If you haven’t tested yet, it starts with the Initial Consultation (£145), credited against the TDG programme, the Resilient Gut System or the Resilient Stress System if you go ahead within 60 days.

See the sample report Free 20-minute call
This is an example — fictional client, not a real person. Made-up answers, results and plan.