WHY THE DETOX?

• Wiping the slate clean

• Eliminating toxins

• Identifying food sensitivities/allergies

• Building up the microbiome

• Setting up the body for optimal hormone production

Plus a reintroduction of foods to identify sensitivities/allergies after three day detox.

Foods that tend to be top culprits:

Dairy, caffeine, gluten, soy, any processed food, eggs, and high fructose corn syrup.

It is incredible to see how quickly and strongly the body responds to toxic food once we are detoxed and the microbiome is built up and more diverse.

Key points about reintroducing foods:

• One food at a time:
  When reintroducing foods, you should only add one new food back into your diet at a time to isolate any potential reactions.

• Observe for symptoms:
  After consuming a test food, closely monitor your body for any symptoms like digestive upset, skin rash, headaches, or fatigue, mentally/emotional changes, energy levels, brain fog, restless legs.

• Small portions:
  Start with a small amount of the test food and gradually increase the portion size if no adverse reactions occur.

• Wait period:
  Allow a 5-7 hours between introducing each new food to ensure your body has enough time to react and for symptoms to manifest if present.

• Keep a food diary: Tracking! Create a note in your phone —
  Maintaining a detailed record of the foods you eat and any symptoms you experience can help you identify potential triggers.

CRUCIAL HORMONES MADE IN THE GUT! WHY WE ARE DETOXING and Eliminating food in the first place — optimal natural hormone production through building up the gut microbiome.

Crucial hormones we are targeting:

• Ghrelin: Known as the "hunger hormone," produced in the stomach and small intestine, regulates appetite.

• SYMPTOMS OF HIGH GHRELIN: We want this one low. Ghrelin sends signals to the body/brain when the stomach is empty, high ghrelin levels = craving empty calories, always feeling hungry, eating more at night, constant snacking, bloating, weight gain, mood swings etc,

• Serotonin:
  Primarily synthesized in the gut, plays a role in mood, appetite, and gut motility.

• SYMPTOMS OF LOW SEROTONIN: - depression, anxiety, irritability, and frustration, insomnia or difficulty sleeping, gastrointestinal issues, feel tired more easily, sweet cravings with low serotonin, low serotonin is linked to dementia and cognitive decline, impulsive behaviors, aggression
  LEPTIN: acts as a signal to the brain to regulate appetite, essentially telling the body when it's full and should stop eating - IT HELPS REGULATE BODY WEIGHT - depression, anxiety, irritability, and frustration

• SYMPTOMS OF LOW LEPTIN: Not enough leptin, hunger, weight gain, abnormal eating behaviors, fighting over food, food hoarding, eating in secret.
  
  (Peptides — which are a class of hormones)

• Peptide tyrosine tyrosine: signals satiety

• GLP-1 : Glucagon which signals the body/brain when you are full - promotes insulin secretion and slows gastric emptying.

*Ozempic/Semaglutide, popular appetite suppressing drugs/shot are mimicking these peptides/hormones. But it undermines our system, you will have to either stay on them forever or go through a huge mind shift, adjustment, habit change, and reverse dieting process to try to get your body to produce them but it will never be on the level of the drugs. This makes it even more difficult to stop the drugs because now our metabolism is extremely slow from the 20-40% loss of muscle (studies have shown the extreme weight loss is not all fat loss, a huge portion is muscle). Muscle is the number one thing that contributes to metabolism, higher muscle mass = the faster and more efficient your body burns calories.

Detox Instructions: 

Beverages Ok to have during detox: water, sparkling water, plain coffee, plain tea (try to keep caffeine to one serving a day ideally). Any beverage that has zero sugar and is no processed (no chemicals, no fillers).

Preparing Food: You can prepare and cook food in avocado oil, coconut oil, or olive oil (be sure to track)

Seasonings and Herbs: Safe to have any and all seasonings as long as there is no sugar, no msg, and no chemcial fillers.

Days 1-3:

Fruit: Any fruit 

Veggies: Any veggies (besides sweet potatoes and potatoes).

Animal protein: Beef, Chicken, Turkey, Fish, Shell fish, Pork, (no eggs). 

Days 4-7:

Introduce quinoa, brown rice, potatoes, protein pasta, lentils, beans, & nuts.

*be careful with nuts & nut butters as they are high in fat so you cant have many before you are easily over calories.

Day 5: May try eggs

*introduce one item at a time and pay attention to to how you feel within the first 10 mins and the rest of the day. Identifying there are any changes in digestion, body aches, headaches, emotional changes, energy levels, etc.

Day 7: May introduce Alcohol w/ caution. 

Keep in mind even one drink of any type of alcohol will throw the scale off 1-4 lbs. It will dehydrate you, throws off magnesium, sodium, and potassium levels. It slows down fat loss and protein synthesis (bodies ability to build muscle). Alcohol is empty calories and will contribute to weight/fat gain. Be sure to track the alcohol you drink and adjust intake of calories. Even if you stay at deficit and track alcohol, the scale will still be off because of inflammation and water retention. Allow 48 hours after alcohol consumption for the body to return its true weight. A good rule of thumb is 24 hours of detox per 1 drink of alcohol. Ex 4 Drinks you will need 96 hours to allow the body to fully detox and balance.

Keep in mind alcohol can increase appetite and lower your ability to make the best decisions for yourself.

Alcohol is stored as fat so it is best to keep drinks minimal when you do partake.

Alcohol disrupts hormone levels so you will feel off.

Alcohol also disrupts insulin levels.

You may consume but be ready for some natural consequences.

Days 7-14: Introduce and try dairy & gluten

Do not introduce all at the same time. Keep at least 5-6 hours apart to be sure identify any sensitivities. 

May now have protein bars & protein powders ( with this ratio, 10g of protein per 100 calories, 2g of sugar or less)

If you already know you are sensitive to any item, you do not need to reintroduce.

*Introduce one item at a time and pay attention to to how you feel within the first 10 mins and the rest of the day. Identifying if there are any changes in digestion, body aches, headaches, emotional changes, energy levels, irritability, etc.

Days 9-14

You can try other items that are typically in your diet that are whole foods and non processed. Be sure to pay attention to how your body responds.

By Day 14 

you should be aware of any NEW foods that cause inflammation while allowing your microbiome to build up. Eliminate any foods you are sensitive to or keep very minimal!

If you introduce processed foods at anytime a good practice is to do 1-3 days of the 3 day detox above to reset the gut and hunger hormones

Top Food Sensitivities to be aware of:

Eggs

Gluten

Dairy

Soy