Workbook Edition
A Nutrition & Lifestyle Guide
for YOUR Body
Stop following diet trends. Start following YOU.
Sherri Jacobs, ND, CNS & Stockton Jacobs, ND, CNS
How to Use This Workbook
CHARGE Up Workbook Edition
How to Use This Workbook
This workbook companion to CHARGE Up gives you the tools, trackers, and graphics from the book in one place to write in, refer back to, and make your own. Work through it alongside the full book, or use it on its own as a starting point for discovering what works for YOUR body.
Inside you'll find every key reference graphic — the CHARGE System, your 7-day journal, the Sensitive 7, Founder Foods, digestive guides, protein and fat references, and more. Use the journal pages daily for at least one week. Mark up the checklists. Highlight the foods that resonate. Return to these pages as often as you need to.
This is your book. Use it your way.
Digital version: Type directly into any field. Your entries auto-save in your browser. Use Save Data to download a backup file, and Print / Save PDF to create a shareable PDF for your practitioner.
A portion of proceeds benefits Be Well Circle, our nonprofit funding integrative care for underserved communities. · bewellcircle.org
Section 1 — Set Your Table
Section 1
Set Your Table
Before you can build the life you want, you have to clear the space.
1
The CHARGE System
The CHARGE System
Your Daily Metabolic Check-In
C
Cravings
What are you driven to eat — and when? Cravings are your body's coded messages. Learn the language.
H
Hunger
Are you truly hungry, or reacting to stress, habit, or blood sugar swings? Notice the difference.
A
Attitude / Mood
How do your food choices affect how you feel emotionally? Food and mood are deeply connected.
R
Rest / Sleep
Is your diet supporting deep, restorative sleep? Poor sleep and poor nutrition feed each other.
G
Gut / Digestion
How is your body processing what you eat? Your gut health touches every system in your body.
E
Energy
Does your food fuel you — or drain you? Sustained energy is the signal your body is thriving.
Daily CHARGE Journal — Day 1
Metabolic CHARGE Journal
Day 1 — Daily Check-In · How's It Workin' For You?
Date
Day of Week
Overall Feeling (1–10)
What I Ate Today
Breakfast
Lunch
Dinner
Snacks & Drinks
My CHARGE Check-In (rate 1–5 or write a note)
C
Cravings
H
Hunger
A
Attitude / Mood
R
Rest / Sleep
G
Gut / Digestion
E
Energy
What I Noticed
Journal — Day 2
Metabolic CHARGE Journal
Day 2 — Daily Check-In
Date
Day of Week
Overall Feeling (1–10)
What I Ate Today
Breakfast
Lunch
Dinner
Snacks & Drinks
My CHARGE Check-In (rate 1–5 or write a note)
C
Cravings
H
Hunger
A
Attitude / Mood
R
Rest / Sleep
G
Gut / Digestion
E
Energy
What I Noticed
Journal — Day 3
Metabolic CHARGE Journal
Day 3 — Daily Check-In
Date
Day of Week
Overall Feeling (1–10)
What I Ate Today
Breakfast
Lunch
Dinner
Snacks & Drinks
My CHARGE Check-In (rate 1–5 or write a note)
C
Cravings
H
Hunger
A
Attitude / Mood
R
Rest / Sleep
G
Gut / Digestion
E
Energy
What I Noticed
Journal — Day 4
Metabolic CHARGE Journal
Day 4 — Daily Check-In
Date
Day of Week
Overall Feeling (1–10)
What I Ate Today
Breakfast
Lunch
Dinner
Snacks & Drinks
My CHARGE Check-In (rate 1–5 or write a note)
C
Cravings
H
Hunger
A
Attitude / Mood
R
Rest / Sleep
G
Gut / Digestion
E
Energy
What I Noticed
Journal — Day 5
Metabolic CHARGE Journal
Day 5 — Daily Check-In
Date
Day of Week
Overall Feeling (1–10)
What I Ate Today
Breakfast
Lunch
Dinner
Snacks & Drinks
My CHARGE Check-In (rate 1–5 or write a note)
C
Cravings
H
Hunger
A
Attitude / Mood
R
Rest / Sleep
G
Gut / Digestion
E
Energy
What I Noticed
Journal — Day 6
Metabolic CHARGE Journal
Day 6 — Daily Check-In
Date
Day of Week
Overall Feeling (1–10)
What I Ate Today
Breakfast
Lunch
Dinner
Snacks & Drinks
My CHARGE Check-In (rate 1–5 or write a note)
C
Cravings
H
Hunger
A
Attitude / Mood
R
Rest / Sleep
G
Gut / Digestion
E
Energy
What I Noticed
Journal — Day 7
Metabolic CHARGE Journal
Day 7 — Daily Check-In
Date
Day of Week
Overall Feeling (1–10)
What I Ate Today
Breakfast
Lunch
Dinner
Snacks & Drinks
My CHARGE Check-In (rate 1–5 or write a note)
C
Cravings
H
Hunger
A
Attitude / Mood
R
Rest / Sleep
G
Gut / Digestion
E
Energy
What I Noticed
The Sensitive 7
The Sensitive 7
The Most Common Reactive Foods
Any food can be reactive for someone — but these are the most common triggers. Your CHARGE Journal will help you identify which ones affect YOU.
1
Wheat / Gluten
2
Dairy
3
Corn
4
Soy
5
Egg
6
Peanut
7
Sugar
Bonus #8 — The Nightshade Family
Potatoes · Tomatoes · Eggplant · Peppers Not always reactive, but worth tracking if other sensitivities are present.
The 100-Year Rule
The 100-Year Rule
A Simple Test for Any Food
About 100 years ago was a time before the industrial food revolution. If you would have seen this food then, it is probably a good choice. Use these four questions as your filter:
→
Did this food exist 100 years ago?
→
Would my great-grandmother have recognized this as food?
→
Can I picture this food growing in nature?
→
How much processing did it take for this food to reach my plate?
"If it came from a plant, eat it. If it was made in a plant, don't."
— Michael Pollan
Founder Foods
Founder Foods
Your Real Food Foundation
Start here. Build from here. Highlight the foods that sound good to you — and challenge yourself to explore the ones that are unfamiliar. Every item on this list is here for a reason.
Adzuki Beans · Black Beans · Buckwheat · Chickpeas · Cowpeas · French Beans · Great Northern Beans · Kidney Beans · Lentils · Miso · Mung Beans · Navy Beans · Pinto Beans · Split Peas · Tempeh · White Beans · Yellow Beans · Beets
Section 2 — Dig Your Digestion
Section 2
Dig Your Digestion
Your gut is not just your stomach. It's your second brain.
2
Feed Your Gut
Feed Your Gut
Probiotics Need Prebiotics. Both Need You.
PROBIOTICS — The Good Guys
Live, Active Cultured Yogurt
Kefir
Tempeh
Traditional Fermented Sauerkraut
Kimchi
Miso
Kombucha
Traditional Fermented Sourdough
Pickled Vegetables
PREBIOTICS — Food for the Good Guys
Onion
Garlic
Asparagus
Banana
Leeks
Oats & Barley
Chicory Root
Dandelion Greens
Mushrooms · Jerusalem Artichokes
Also Supports Gut Health
Dietary Fiber · Green Tea · Chamomile Tea · Glutamine · Low-heat Whey Protein · Bone Broth
Stoke Your Digestive Fire
Stoke Your Digestive Fire
Simple Daily Habits for Stronger Digestion
1
Each morning, drink 8 oz. of room-temperature water with 1 tsp. of lemon juice or apple cider vinegar before breakfast.
2
Start bigger meals with bitter greens — kale, arugula, dandelion, or endive — to wake up the entire digestive tract.
3
Chew your food slowly and completely. Digestion begins in your mouth.
4
Sit down and breathe before eating. A racing mind suppresses digestive enzyme production.
5
Marinate meats in citrus- or vinegar-based dressings. The acid pre-digests protein before it reaches your stomach.
6
Add acid-based dressings to your vegetables — it improves digestibility and makes minerals more bioavailable.
7
Avoid large amounts of water immediately before or during meals — it dilutes stomach acid.
8
Skip cold beverages at meals. Cold shunts blood from the digestive tract and suppresses enzyme function.
9
If digestion is weak, begin with cooked foods. Reintroduce raw, high-fat, and heavy proteins gradually as your fire builds.
3 Classes of Enzymes
The 3 Classes of Enzymes
Not All Enzymes Are the Same
Class 1
Metabolic
Work inside your cells. Protect cells, fight infection, and keep your body systems in balance. Happen automatically — but can be depleted.
Class 2
Digestive
Secreted by the pancreas and digestive organs. Break food down into nutrients your body can use for energy, growth, and repair.
Class 3
Food
Found naturally in certain foods. Enhance your body's own digestive process. These are Nature's Smart Foods — eat more of them.
Nature's Smart Foods — Eat These Daily
Raw vegetables · Fermented foods · Raw nuts & seeds · Pre-soaked grains & legumes · Kombucha · Sprouts · Apple cider vinegar · Balsamic vinegar · Extra virgin olive oil · Raw honey · Papaya · Avocado · Pineapple · Kiwi · Mango
Signs of Low Stomach Acid
Low Stomach Acid
More Common Than You Think — and Very Fixable
Common Symptoms
Gas & bloating after meals
Acid reflux / heartburn
Feeling overly full
Constipation
Nausea after eating
Indigestion after protein
Simple Screening — Check Any That Apply
The 4 Main Causes
1
Chronic stress — cortisol directly depletes stomach acid production
2
Low digestive enzyme function
3
Imbalanced gut bacteria
4
Unidentified food sensitivities — almost every case of reflux has a food sensitivity component
The Simple Fix to Try First
Each morning, drink 8 oz. of room-temperature water with 1 tsp. of lemon juice or apple cider vinegar before eating. Do it for 5 consecutive days and track your CHARGE. You may be surprised.
Section 4 — Protein Perplexia
Section 4
Protein Perplexia
Cut through the noise. Find the protein that works for YOU.
4
Protein at a Glance
Protein at a Glance
Grams of Protein Per Serving
Food
Portion
Protein
Meats, Poultry & Fish (cooked)
Chicken Breast
3 oz.
26g
Turkey
3 oz.
25g
Steak
3 oz.
25g
Canned Tuna (in water)
3 oz.
22g
Salmon
3 oz.
20g
Shrimp
3 oz.
17g
Dairy & Eggs
Greek Yogurt
6 oz.
17g
Cottage Cheese
½ cup
12g
Whole Egg
1 egg
7g
Milk (cow or goat)
1 cup
8g
Beans & Legumes (cooked)
Lentils
½ cup
9g
Kidney / Black Beans
½ cup
8g
Chickpeas
½ cup
7g
Nuts & Seeds
Pumpkin Seeds
¼ cup
9g
Nut Butter
2 Tbsp.
8g
Almonds
¼ cup
6g
Grains (cooked) & Protein Powders
Quinoa / Amaranth
½ cup
5g
Whey Protein Powder
2 Tbsp.
18g
Pea Protein Powder
2 Tbsp.
15g
Do You Need More Protein?
Do You Need More Protein?
Check Any That Apply to You
These are simple guidelines based on clinical patterns. Answer honestly — your body already knows.
What This Means
If you checked even ONE box, you likely need more protein — sometimes significantly more, or simply more often throughout your day. Add protein, track your CHARGE for 5 days, and let your body tell you if it's working.
Section 5 — Fix Your Fat
Section 5
Fix Your Fat
Fat doesn't make you fat. The wrong fats make you sick.
Canola Oil ("CONola") · Corn Oil · Cottonseed Oil · Peanut Oil · Soy Oil · "Vegetable" Oil · Margarine · Any oil from GMO grains · All hydrogenated or partially hydrogenated fats
Rule of Thumb
If it can be pressed or rendered naturally and has been used for centuries, it's probably a YES. If it required a factory to create it, think twice.
Section 6 — Your Sweet Spot for Carbs
Section 6
Your Sweet Spot for Carbs
Not all carbs are the enemy. Find the ones that fuel YOUR body.
6
My Notes
CHARGE UpMy Notes
My Notes
Recommended Resources
CHARGE UpResources
Recommended Resources
Books
Food Rules — Michael Pollan
In Defense of Food — Michael Pollan
Omnivore's Dilemma — Michael Pollan
Eating on the Wild Side — Jo Robinson
Nourishing Traditions — Sally Fallon
You Can Feel Good Again — Richard Carlson
Websites & Tools
EatWild.com — Find local, grass-fed, and organic farms
EWG.org — Environmental Working Group: water quality, clean living guides
23andMe.com / AncestryDNA.com — Genetic testing for nutrigenomics
OuraRing.com — Track sleep, recovery, and readiness
Cronometer.com — Detailed nutrient tracking to uncover gaps in your diet
Remedy Wellness Programs
Functional & Integrative Primary Care — Whole-person care rooted in finding and treating root causes
Clean Up Metabolic Cleanse — Elimination-based reset targeting the Sensitive 7
Nutrigenomics Consultations — Personalized nutrition based on your genetic profile
Advanced Hormone & Metabolic Testing — Functional labs beyond standard blood work
Peptide Therapy Programs — Targeted peptide protocols for metabolism, recovery, and longevity
IV Nutrition & Recovery Support — Intravenous nutrient therapy for energy, immunity, and repair
Work with Us at Remedy
Remedy Wellness is currently accepting new patients. Book a consultation at RemedyCharleston.com or call our Johns Island office directly.
Back Cover
What if every diet has failed you — because it was never designed for your body?
We are all unique. Your metabolism, your sensitivities, your genetics, your stress — none of it matches the person next to you. So why are you following their diet?
CHARGE Up walks you through a proven system for discovering your unique nutritional needs — identifying the foods that inflame you, understanding your digestion, and building a health plan that actually works. No calorie counting. No rigid protocols. Just you, your body, and the tools to finally listen to it.
About the Authors
Sherri Jacobs, ND, CNS & Stockton Jacobs, ND, CNS are naturopathic doctors and nutrition specialists and co-founding practitioners of Remedy Wellness in Johns Island, South Carolina. Since 2006, Sherri has specialized in functional, nutrition-focused wellness — helping women restore hormone balance, optimize metabolism, and understand what their bodies actually need. She is the creator of the Clean Up Metabolic Cleanse.
A portion of proceeds benefits Be Well Circle, a nonprofit funding integrative care for underserved communities. · bewellcircle.org