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Welcome To


. . . only what's healthy for you!

CLICK HERE to download your Getting Started Checklist.

CLICK HERE to read the Disclaimers.

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T.I.R.R. Phase 1:  Test

First - You Test.

Module 1

First Things First.

Module 2

Forget Everything You Think You Know.

Module 3

How Food Sensitivities Make You Fat.

Module 4

Let's Make Sure You're Ready.

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T.I.R.R. Phase 2:  Implement

Second - Implement What You Learn From Your Results.

Module 1

Your Food Sensitivity Results Are Here.

Module 2

Let's Talk Environmental Results.

Module 3

Let's Talk Nutrient Results.

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T.I.R.R. Phase 3:  Re-Introduce

Third - Begin Re-Introducing Reds 2-4 Weeks AFTER Phase 2.

Module 1

Re-Introducing Your Reds.

Module 2

What To Do If You React or Gain Weight.

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T.I.R.R. Phase 4:  Rotate or React

Fourth- It's All About Variety In Life.

Module 1

You MUST Rotate or React.

Module 2

Ditch Your Frustration - Keep It Simple!

Module 3

When & How To Retest

I can't find my bonus material.  Where is it?

All 3 of the bonus items were available on the confirmation page that contained your login information.  

The bonus items are also available for download in the private members Facebook group.  CLICK HERE to go to the group.

Always feel free to email us at info@414fitness.com for any technical help.

I'm having a hard time finding foods to eat.  Do you have any suggestions?

Meal planning apps can be a great way to fill in the gaps.  I like the app EATTHISMUCH.  CLICK HERE to check it out.   I'm not affiliated with it in any way - just find it's super simple and easy to use without breaking the bank if you decide to go with the paid version.

What I like about it:  When you're setting up your profile, it allows you to pick what foods you don't want to include in your meal plan.  While they don't have all the foods, it's a great start.  Simply choose not to include your red foods.

There is a free version and a paid version.  The free version allows you to plan a day's worth of meals.  The paid version allows you to plan a week's worth of meals at a time and sends you a printed grocery list.

Is this a test for allergies?

No, 5 Strands testing DOES NOT test for allergies.  Allergies are a different type of immune system response than environmental and food intolerances (also known as sensitivities).   We test for intolerances, not allergies.

What is the difference between an allergy and a sensitivity?

It's easiest to explain this way:  Let's talk about a virus vs. a bacteria.  When you're sick and you go to the doctor they will often test to see if your illness is caused by a virus or a bacteria.  Both a virus and a bacteria effect the immune system.  However, a virus requires one course of treatment, bacteria requires a different course of treatment.  

Think of allergies and sensitivities (intolerances) as things that both effect your immune system (just like a virus and a bacteria both effect your immune system), however, there are 2 different routes you take (just like there are 2 different routes you take whether it's a virus or bacteria).  

Allergies can be life - threatening immune response and must be dealt with by medical professionals.  

Intolerances (sensitivities) aren't life threatening immune responses, however they have the ability to make you feel pretty miserable.

I'm taking vitamins, but some of the vitamins I'm taking came up as a deficiency.  Why?

If you're currently supplementing with a particular vitamin or nutrient, and that same item registered on your report, it can indicate the source of the supplement isn't being absorbed by the body.  

There are typically 2 reasons for this (you may have 1 or both):

1.  Your digestion is off, and the sizzle that breaks your food apart and makes it absorbable is more like a sizzle.  To learn more about how digestion is supposed to work and break your food apart into usable nutrients, CLICK HERE.

2.  Your vitamin is likely made in a lab and your body doesn't know how to absorb and utilize chemicals the same way it does real food.  A whole food vitamin, which your body knows what to do with, is likely a better option.  Consider switching from a synthetic brand to a whole-food based brand such as Garden of Life or Ancient Nutrition.

Fat Loss 101 was mentioned a few times.  What is it?

Fat Loss 101 is 4:14 Fitness' signature (full) Bio-Individual Fitness and Nutrition program built to addresses nutrition, fitness, lifestyle and supplementation.  Food Sensitivities are a portion of the program and are covered during Phase 2.  But there are other common underlying imbalances that have the potential to wreak havoc on your waistline, cause massive inflammation and keep you from losing your stubborn stored fat.  We work through each of the during Phase 1 and 2.

Fat Loss 101 is full 12-week body transformation and is available in a group or as 1-on-1 coaching.  

During your 12-weeks you'll walk through the 4 B's of Bio-Individual Fitness & Nutrition  

B = Build Your Foundation (digestion & nutrition)  

B = Blast Inflammation  (nutrition & fitness)

B = Balancing Hormones (fitness & nutrition)

B:  Become the next 4:14 Walking Billboard

To more details, or to join Fat Loss 101, CLICK HERE.

I still need more help.  Is there a way to schedule a session with a 4:14 Coach?

Absolutely!  While the course is designed to help you with the basics, we understand you may have further questions or may need a little extra guidance along your journey.  You're welcome to set up a time to speak with a 4:14 Coach by CLICKING HERE.  There is an additional cost to speak with a coach, as the investment you've already made was for the testing and the course itself.

I'm loving this food sensitivity stuff.  Are there more resources to check out?

Absolutely!  Most of what we use at 4:14 Fitness, in terms of Food Sensitivities, comes from Lyn-Genet Recitas.  

She's written 2 books - The Plan & The Metabolism Plan.  

Lyn-Genet also has a website you can check out by CLICKING HERE.

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. . . only what's healthy for you!

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Get my signature T.I.R.R. framework only $347

Do you want to lose weight, but feel like your body hates "healthy" foods and "healthy" diets?  Besides wearing a size or 2 bigger than you want, are you miserable every time you eat?  If so, food sensitivities might be the culprit behind your weight gain - and your misery.  It's time to test & discover what foods are truly healthy for you.


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Module 1:  First Things First

Instructions for Testing:  CLICK HERE

Submission Form For Testing:  CLICK HERE


How Food Sensitivities Make You Fat


Forget Everything You Think You Know


Testing Disclaimer

All information is considered for informational and educational purposes only.

5 Strands Affordable Testing and Sarah Whitehead of 4:14 Fitness, do not make any medical diagnosis nor are they intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health provider if you have a medical condition or with any questions you may have regarding a medical condition and/or medical symptoms. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. All probable or possible diagnosis results generated by the test need to be confirmed with a qualified medical practitioner. If you think you may have an emergency, call your doctor or the emergency services immediately. Reliance on any information provided by 5 Strands Affordable Testing and Sarah Whitehead or 4:14 Fitness is solely at your own risk. The method of testing you are getting is not IgE allergies. Those allergies can be serious and you should seek the help of an allergy specialist to have those tested.

Supplement Disclaimer

According to the Federal Food, Drug and Cosmetics Act, as amended, Section 201 (g)(I), the term “DRUG” is defined to mean:  Articles intended to use in the DIAGNOSIS, CURE, MITIGATION, TREATMENT or PREVENTION of disease.  In other words, to “say” that a vitamin, mineral, trace element or amino acid will have any effect on disease or symptoms thereof, that particular nutrient then becomes a DRUG under the law as written.  Therefore, be advised the suggested nutritional program is not intended as primary therapy for any disease or symptom...but...is an adjunctive schedule of nutrients (food concentrates) provided solely to upgrade the quality of foods in the diet in order to supply good nutrition for supporting the physiological and biochemical processes of the human body.

I am not prescribing supplements to, or for, you.  I am sharing with you supplements that have worked well with other clients, myself, or in research studies for individuals who have experienced similar symptoms and testing.  Please consult with your medical doctor before adding or taking away in supplements or medications.  

Program Disclaimer

Sarah Whitehead is not a doctor and does not claim to be.  Sarah cannot prescribe or diagnose anything.  All information is to be considered for educational and informational purposes only.  Your health is ultimately your responsibility and you should always consult with your doctor prior to any lifestyle, diet or supplement changes.


Let's Make Sure You're Ready. . . 

6-Week MSM Protocol Others Have Seen Success With:

up to 180 lbs. body weight = 3,000 mg/day 
up to 240 lbs. body weight = 4,000 mg/day
300+ lbs. body weight = 5,000 mg/day - 6,000 mg/day

Renpho Scale on Amazon:  CLICK HERE

MSM on Amazon:  CLICK HERE

Probiotics on Amazon:  CLICK HERE


Your Results Have Arrived

Download Your Handout:  CLICK HERE


Let's Talk Environmental Results


Let's Talk Nutrient Results.

Book on Vitamins & Minerals:  CLICK HERE

Digestion Video:  CLICK HERE

Fat Loss 101:  CLICK HERE


How To Re-Introduce Your Reds

Testing Results Cheat Sheet:  CLICK HERE


What To Do If You React or Gain Weight

Detox Bath Recipe:  CLICK HERE

Dead Sea Salt on Amazon:  CLICK HERE

Probiotics on Amazon:  CLICK HERE

Probiotics on Amazon:  CLICK HERE

Probiotics on Amazon:  CLICK HERE


You Must Rotate or React


Keep It Simple

EatThisMuch:  CLICK HERE


Mealime:  CLICK HERE

Mealboard:  CLICK HERE


When & How To Re-Test

CLICK HERE to purchase a re-test.