What a powerful journey it’s been. Some were on it for the first time while others had already taken this cleanse with me before. To all those who joined me, I want to honor the intention, strength, and presence you brought into this space. This is more than just a reset for the body—it’s a remembrance of how whole, resilient, and wise you already are. Simple tools you can adapt to assist your cleanse and reset.
I’ve gathered the collective wisdom, insights, and gentle practices we shared together into one loving guide. My hope is that you return to it again and again—whenever your soul asks for a deeper connection to self, nourishment, or rest. For additional guidance, contact me, so we can work together.
🔄 PRE-CLEANSE PREPARATION (4 Days Before)
1. Hydration Strategy
Hydration is key to avoiding headaches and fatigue.
- Drink 1 glass of water for every cup of tea or coffee.
- Aim to drink ⅓ to ½ of your daily hydration in the morning.
- Include hydrating fruits (e.g., oranges, juice) at breakfast for sustained hydration.
2. Gradual Dietary Adjustments
- Reduce afternoon caffeine gradually to prevent withdrawal.
- Cut portion sizes by 10% per meal to prepare digestion.
- Begin eliminating white sugar and flour to minimize cravings.
3. Stabilize Blood Sugar
- Avoid foods that spike blood sugar: white bread, sugar, pasta, pastries.
- Favor protein-based breakfasts: eggs, cheese, whole grain bread, fresh juice.
🌞 DURING THE CLEANSE
1. Morning Meal Strategy (Pre-Fast)
- Focus on protein + complex carbs: eggs, nut butters, oats, smoothies.
- Add hydrating liquids like milk, broth, 100% juice, or electrolyte water.
- Avoid sugar-laden breakfasts to prevent energy crashes during the day.
2. Travel Tip
- Skip fasting on travel days—flying is taxing and counterproductive to healing.
3. Breaking the Fast (at Sunset)
- Start with 1 or 2 Medjool dates: gentle on the stomach and signals digestion to start.
- Follow with a glass of water, then pause before the main meal.
- Meals should include:
- Cooked organic vegetables (easier to digest than raw) with spices
- Proteins (e.g., lentils, beans, light fish or chicken) and warm soups
- Grains or whole grain bread/roti
- Wholesome organic fruits and dried fruit
- Avoid fried foods to prevent bloating.
- Wait 20 minutes after your meal to assess if more food is needed. You will be surprised at recognizing you have achieved a full state before your mind tells you so.
4. Hydration & Mouth Fresheners
- Try Listerine PocketPaks to refresh the mouth during fasting hours.
- Consider electrolytes (e.g., add a pinch of salt/lemon/sugar to water) for rehydration before and after the fast.
- Include organic, fiber-rich fruits like kiwi, papaya, or chia/flax seeds to manage digestion. Prunes are great as well.
5. Mindset & Conscious Awareness
- Set the intention: “Water and food will not be a concern.”
- Tuning into body signals allows you to shift from cravings to connection.
- This is a practice of elevating consciousness, not just food restriction.
6. Physical Activity & Sleep
- Exercise post-fast or in early morning, when hydration is possible.
- Prioritize adequate sleep for recovery and cellular repair.
🌱 POST-CLEANSE INTEGRATION
1. Maintain Mindful Eating Habits
- Your cleanse showed how little food you actually need—honor that insight.
- Divide meals into 2-3 balanced portions instead of returning to larger meals.
2. Reintroduce Caffeine Carefully
- Reflect on your reduced caffeine intake—consider maintaining a lower level.
3. End Grazing Habits
- No need to snack constantly, that is modern bad habit—eat a healthy and wholesome main meal, clean up, refresh your mouth and move on.
- Choose whole and organic fruits if snacking is necessary.
4. Transitioning to Intermittent Fasting
- Your body may still seek food earlier—shift your fasting window slowly.
- Main meal at midday when digestion is strongest (aligned with Ayurvedic principles). Contact me for more details.
REFLECTIONS:
Remember, the most beautiful part of any cleanse is not what you let go of, but what you reconnect to—your wisdom, your rhythm, and your wholeness.
May this guide meet you where you are and remind you of all the ways your body already knows how to heal. You’ve done something extraordinary. Carry that light with you always. ✨
I leverage my decades in medicine and 20 years in big pharma to help women in their 50s with a Western mindset embrace Eastern medicine for better health. ✨
