This protocol supports detoxification, resets your circadian rhythm, and nourishes your microbiome. Adjust the suggestions to suit your needs and consult a healthcare provider before beginning any new regimen.
Daily Actions
- Hydrate deeply: Start each morning with 500 ml of mineral‑rich water (add a pinch of sea salt or mineral drops).
- Sunlight exposure: Spend at least 15 minutes outdoors within 30 minutes of sunrise to set your circadian rhythm.
- High‑fibre meals: Prioritise leafy greens, cruciferous vegetables, legumes and low‑glycaemic fruits.
- Movement: Do 30–60 minutes of moderate movement each day (walking, yoga, bodyweight exercises).
- Digital sunset: Power down screens 2 hours before bed; use red lights or candles to cue the body for sleep.
- Sleep: Aim for 7–9 hours in a dark, cool room free of electronics.
Additional Steps
- Days 1–3: Eliminate refined sugar, caffeine and alcohol.
- Days 4–6: Add fermented foods (kimchi, sauerkraut) and liver‑supporting herbal teas (dandelion, nettle).
- Days 7–9: Incorporate gentle detox supports (dry brushing, sauna, Epsom‑salt baths).
- Day 10: Reflect on changes; integrate the practices that served you best into your daily routine.
Always listen to your body. If you feel unwell, modify the protocol or seek professional guidance.