Juice Fast Protocol

I can't emphasize enough how much I support and even enjoy fasting. Well, juice fasting. I've never gathered the courage to attempt a full water fast.

But the juice feels oh so great, especially with some practice.

Keep reading for a full juice fast protocol to try for yourself or try the ProLon Fast-Mimicking Diet as seen of Gweneth Paltrow's show Goop.

But first, let me share some benefits, tips, what to expect & more.

Fasting Benefits

• Cellular renewal & rejuvenation

• Promotes anti-inflammation & gut healing

• Greater focus, clarity & energy

• Promotes blood sugar control by reducing insulin resistance

• Promotes balance of the good & bad bacteria in your gut

• Supports heart health by improving blood pressure, triglycerides & cholesterol

• Kick start to weight loss

• & more!

How to Start Fasting

It's a great idea to spend a couple of weeks eating as healthy as you can. Include plenty of veggies, wild caught fish, healthy fats like nuts, seeds and oils, and grain-free carbs like sweet potato and quinoa.

I would cut back on all processed foods, refined sugars, dairy, gluten and even caffeine.

You're getting your body primed and can expect fewer withdrawal symptoms this way.

How Long to Fast

You can fast anywhere from 1 to 7 days. I love doing 5 days.

While You're Fasting

• Take a break from the gym. Instead, enjoy restorative walks outside, stretching, yoga, meditation, bike rides and even some easy swimming. You don't want to overexert yourself. Allow your body to rest and recover.

• Get plenty of sleep! If you get hungry, chug some water or enjoy a tea and take a little nap.

• Promote extra detox with epsom salt baths, massage or even an infrared sauna. I even went for a colonic once lol.

• Limit your caffeine intake. If you can eliminate it completely, bonus!

The Not So Great Things to Expect

• Especially if you're a coffee drinker, you'll likely experience some caffeine withdrawal symptoms like headaches, irritability, brain fog. This will only last a few days. Push through.

• In general, headaches, brain fog, hunger & irritability will likely occur. You may even experience some flu-like symptoms at first. You can feel cold or flushed, congested or may even have a pimple breakout. This is ok! It's a sign your body is getting rid of toxins. And it will pass.

• You're going to be hungry. It's inevitable. But really ask yourself if your belly is hungry or if you're just bored or in the habit of eating. You'll mostly likely decide it's the latter.

The Great Things to Expect

• Once any withdrawal symptoms pass, you're going to feel AMAZING. Day 1 and 2 are the hardest. Once you make it past the first couple of days, it's so much easier and so rewarding after that.

• Significantly improved digestion post fast

• Clearer, glowing skin. You'll get compliments saying you look different!

• More focused thinking

• Weight loss

• Surprisingly energized 

• Better sleep

• An appreciation for food once you start eating again, with more mindful eating

• Higher water intake during and post fast

Some Tips While Fasting

• Drink lots of water and herbal tea, especially if you're hungry. Add a little bit of honey to your tea for a few calories and to improve the flavor. You can add fresh lemon juice to your water or even unflavored BCAAs

• Choose only cold-pressed juice (from real veggies)

• Take a nap if you're hungry or irritable

• Have a handful of raspberries or blueberries if you really feel crappy

• Enjoy a few sips of coffee if the caffeine withdrawal is too hard

• Be prepared with juice on hand. Preparation is key!

• Buy your juices. Homemade juice is great, but in my opinion, it's just as expensive, makes a mess, and is time consuming.

Transitioning Back to Normal Eating

Once you're done fasting, you do NOT want to go straight for the junk!

Picture your body as a clean slate, ready to absorb the first bite of food. This needs to be healthy food.

• Day 1 after fasting: include plenty of fresh fruits and cooked vegetables

• Day 2 after fasting: add some healthy fats and fish

• Day 3 after fasting: add gluten-free carbs like sweet potato, quinoa, rice

Then you can go back to the way you enjoy eating, being mindful to reduce the junk and keep it healthy as much as you can.

Here's a sample Juice Fast Protocol with clickable links when you download the PDF. Space your drinks 2-4 hours apart, or whatever feels right for your body. You can always add an extra juice if you need to!

You can buy everything from Whole Foods or a local health food store. Added bonus, finding juices in glass bottles instead of plastic.