HOW TO TRANSFORM YOUR HEALTH & HABITS, IN UNDER 3 WEEKS.
Here’s how a juice fast can transform your health and improve your gut health.
let me ask you a question…
Are you happy with how you are feeling right now?
Are you satisfied with the energy levels you have?
Have you ever thought to yourself, “Why is nothing working?”
Maybe you’ve asked yourself…
“Why can’t I look and feel younger? Why can’t I fit into my clothes anymore?” “Surely I should be feeling better than this?!”
Imagine if there’s ONE thing that can help you to change your current situation?
imAGINE THIS
“Imagine this… what if you were able to suddenly turn your dreams into reality? What if you suddenly became the ‘YOU’ you’ve always wanted to be? What if you were able to completely change your mindset towards food and get the healthy life you’ve always imagined?”
This is your chance to feel refreshed and improve every aspect of life. You will be able to wake up each morning with a sense that there are new opportunities ahead, and a real fresh start - all because you took the time for yourself!
WHAT IS JUICE FASTING?
Juice fasting involves going without food and only cold-pressed juices for 3-5 days. A Juice Fast is not a fad diet. Juice fasting is about letting your digestive system have a rest, and mentally changing your relationship with food for the better and it can also help to improve your overall health in a shorter time. Drinking cold-pressed juices will give you a high dose of polyphenols, antioxidants vitamins, and minerals from fruits and vegetables, which helps to clean up any old or dysfunctional cells, a build-up of these cells is the root cause of inflammation. We know that fruits and vegetables are linked to a reduced risk of various health conditions so having a few days of pure nutrient-concentrated fruit and vegetables is gonna give your body the ultimate boost!
Fasting has become more and more popular over the last few years and within reason. Fasting has been used therapeutically since at least the 5th century BCE. And have been a part of many religions to show self-control and penitence. For decades, fasting has been used to treat heart disease, high blood pressure, obesity, digestive problems, allergies, headaches and much more. In Germany, fasting weeks are run by hospitals, and funded by health insurance programmes. Treating obesity and chronic conditions.
Fasting has been scientifically proven to have a positive effect on Parkinson’s disease, Alzheimer’s disease, and multiple sclerosis, has anti-ageing effects, improves cancer treatments, improvement of insulin sensitivity, depression and anxiety, IBS, food intolerances, skin diseases and other recurrent health conditions plus much more.
It's extremely healthy and beneficial for your gut to have a complete rest from digestion from time to time. On average, the human body expends 50-70% of its daily energy ratio on digesting food. That is a lot of work! If you're already struggling with health issues, your body does not have the energy to heal and repair itself. By letting your digestion have complete rest with a boost of important nutrients you put your body in a healing state.
THE JUICE FAST
INTRODUCING…
“Therapeutic fasting is not a mystical or magical cure. It works because the body has within it the capacity to heal when the obstacles to healing are removed. Health is the normal state. Most chronic disease is the inevitable consequence of living a lifestyle that places disease-causing stressors on the human organism. Fasting gives the body an interlude without those stressors so that it can speedily repair or accomplish healing that could not otherwise occur in the feeding state.”
WHY YOU SHOULD JUICE FAST
To improve your immune system – some studies have shown that you can actually “reset” your immune system if you fast for 72 hours.
The Journal of Agricultural and Food Chemistry reports that juicing can help reduce oxidative stress which may lower the risk for cancer development by up to 40%.
Removal of toxins and colon plaque along with:
Trans-fatty acids and fatty tissues, and along with them, drugs, chemicals, pesticides, etc.
Dead, dying, damaged or diseased cells
Toxic wastes in the lymphatic system and bloodstream
Toxic wastes in the spleen, liver and kidneys
Excess mucus from the lungs and sinuses
Excess cholesterol
To stop the obsession with food – Women think about food every 62 minutes, whereas men think about food every 38 minutes. Some of us get hangry, some of us can’t stop thinking about food and we are literally addicted to food. After a juice fast, you will have a clearer mind and you will automatically choose healthier options. This is because you will probably feel the best you have ever felt and you don’t want that feeling to go!
Juice fasting is a great way to kick-start your health journey. You just feel like an absolute badass afterwards!
PROLONGED FASTING IS PROVEN AN EFFECTIVE WAY TO LOSE BODY FAT & INCREASE MUSCLE MASS!
A study done by the Department of Kinesiology and Nutrition showed that prolonged fasting actually makes you retain more muscle than those who do intermittent fasting.
In sum, intermittent fasting and daily 24 hour fasting diets appear to be equally as effective in decreasing body weight, fat mass, and potentially, visceral fat mass. However, intermittent restriction regimens may be superior to daily restriction regimens in that they help conserve lean mass at the expense of fat mass. These findings add to the growing body of evidence showing that intermittent CR may be implemented as another viable option for weight loss in overweight and obese populations.
WHAT HAPPENS DURING A FAST?
CELL REPAIR
Our body produces, replaces and eliminates cells all the time. The elimination of damaged or dead cells is known as autophagy = “The natural, regulated mechanism of the cell that disassembles unnecessary or dysfunctional components.“ This is a natural mechanism your body goes through on a daily basis. However, in the world we live in today, with pollution, processed foods and alcohol this process can be slowed down and there can be a build-up of damaged or dead cells. Which can trigger inflammatory responses within the body, that can trigger health-related conditions and symptoms to occur. A juice fast speeds up the elimination of damaged or dead cells. Many say this is the way the body “detoxes” and the reason why you feel so incredible when the juice fast is completed.
COLON/MUCOID PLAQUE
Your bowel moments will change and most likely colon plaque will come out. This is claimed to be a combination of harmful mucus-like material and food residue that coats the gastrointestinal tract of most people. Now, there is no evidence backing up that colon plaque is a thing or is harmful to your health or digestive tract, nor that it even exists! But I have seen people who suffer from health conditions instantly feel better after this has entered the toilet. Clients feel incredible as soon as the colon plaque comes out. It looks a lot different from normal faeces (you can google it and have a look for yourself). But I must make it clear that colon plaque is just anecdotal evidence and many say it's just a mixture of “leftover” faeces and fibre so I will leave it up to you to see and feel what you believe is the case. It has to be experienced.
LAST DAYS OF FASTING
A few days into the fast and you will literally feel reborn. The feeling you get is empowering, your focus is incredible and you’re super energised. Day 4-5 is when your senses come alive. Your tastebuds feel like they’ve been rebooted. Everything tastes and smells better. You feel "free" from food and get's so much easier for you to make healthier choices when it comes to food and healthy choices. This is why I'm such an advocate for juice fasting.
IT’S NOT A QUICK FIX, IT’S A TASTE OF THE FEELING HOW GOOD YOU ACTUALLY CAN FEEL AND IT’S THE BEST WAY TO QUICK START YOUR HEALTH JOURNEY!
ARGUMENTS FOR WHY for FASTING IS “BAd”
YOU LOSE A LOT OF MUSCLE MASS.
Yes but no. You only lose a small amount of muscle mass that you will gain back shortly after. But you also lose muscle mass when you go on holiday and don't go to the gym and maybe eat and drink a bit more than you normally would. You also lose muscle mass if you take a break away from the gym. You lose muscle mass when you are ill/or have the flu/cold. You can lose muscle mass when you don’t eat enough food.
So, this argument that you lose muscle mass won’t stop me from doing a juice fast to improve my health as you can put that muscle mass right back on. The process of autophagy and repair of oxidative stress on cells actually has muscle-building properties! As well, a study done by the Department of Kinesiology and Nutrition, showed that prolonged fasting actually makes you retain more muscle than those who do intermittent fasting.
IT SLOWS DOWN YOUR METABOLISM
Well – obviously. That’s how body physiology works. As soon as you lower the number of calories in such a drastic way your body does anything it can to keep on all the resources. Turning that metabolism on again is simple – if done correctly.
YOU DON’T NEED TO DETOX BECAUSE YOUR LIVER AND KIDNEY DO THAT FOR YOU ALREADY
Yes, one of our kidney’s and liver’s roles is to remove waste and toxins from our bodies. And if you are a fit and healthy person, who doesn’t drink much, nor takes any medication and is stress-free, you probably don’t need to do a juice fast.
If any of the statements below sound familiar, then your liver and kidneys may not efficiently remove all waste and toxins from your body. And this is why a juice fast can be beneficial for your health in the short and long term.
You eat any of the following on a weekly basis: sweets, chocolate, crisps, fizzy drinks and junk food/ready meals.
You take some sort of medication or over-the-counter medication such as paracetamol and/or ibuprofen.
You drink alcohol most weekends.
You live in a city with heavy pollution.
You don’t drink enough water or drink tap water.
You smoke.
You consume processed foods such as cereals, biscuits and shop-bought bread.
You don’t get enough sleep.
You are stressed, worried or suffer from anxiety and or depression.
YOU DON’T CONSUME ENOUGH MACRONUTRIENTS/CALORIES
No, you don’t consume a high amount of protein, fat and carbohydrates. But this is also the point. The point of the juice fast is to let your digestive system rest and to feed your cells with vitamins and minerals. And it's only for a very short period of time – you aren’t going to do any damage, only improvements.
A JUICE FAST IS NOT SUSTAINABLE FOR WEIGHT LOSS
My plan is designed for sustainable and successful weight loss.
IT CAN BE DANGEROUS
This can be true. If you don’t do it correctly or if you suffer from any health condition. This is why it’s important to always have professional advice and guidance before starting a fast.
THERE IS NO SCIENCE BACKING UP THAT A JUICE FAST IS GOOD FOR YOU
WRONG! There is and the results are incredible! Although keep in mind studies have been relatively small. But there have also been a lot of studies on the benefits of fasting. Which has shown some incredible results related to a boost in the immune system, reduction in symptoms of autoimmune diseases, reduced inflammation and so on (references below for the geeks).
Even if there were any studies saying that a juice fast is bad – I wouldn’t stop it because every time I do it I feel incredible - and 100s of people who have done this plan do so too!
SHOULD EVERYONE DO A JUICE FAST?
No. If you have serious health conditions or concerns, a juice fast may not be suitable for you. If you are pregnant or breastfeeding or under the age of 18, a juice fast is not recommended. But can it be beneficial for many? Yes. It's not something you do every month. I recommend 1-2 times a year. Fasting is a quick way to get your health back on track, but it requires a lot of focus and effort.
Decide WHY you want to do it. You have to have a goal in mind and it needs to be something you are burning for. Is it because you want a kick start to your fat loss journey? Is it because you want to improve your health condition? Find out your WHY, write it down somewhere you see every day and when things get hard. REMEMBER YOUR WHY!
Do it with a friend. Doing a juice fast with a friend makes the process a lot easier than doing it on your own.
Don’t just detox your body, detox your mind, home etc. Clean out that cupboard, and get rid of things you never use. Start another healthy habit. Think of the juice fast as a complete cleanse for your body and your life.
Make juices with ingredients that you like. I provide tasty juice recipes in the plan.
Do you have a busy schedule? Get a juice company to make the juices for you! It’s a little bit more expensive but you will save a lot of time.
Start your pre-fast on a Monday. That way you won’t be juicing over the weekend and it makes it a lot easier!
TOP TIPS FOR A
SUCCESSFUL JUICE FAST
faqs
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It really depends on the individual and on your current weight. 2.5-5kg is the average weight loss. Some of this is just water weight or/and muscle and you will gain this back. Some will continue to lose more weight after the fast.
But the main idea of a juice fast is to get a kick start in your health journey, do some gut healing and teach you how to make healthier choices moving forward.
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I explain all this in the plan. If you feel pain or extreme discomfort, please break the fast and consult with a healthcare professional.
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It’s VERY important you buy a masticating juicer and not a centrifugal one. A masticating juicer crushes chews and squeezes all the juice from the fruit and vegetables. Whereas a centrifugal one uses blades and high spinning which creates heat and that will destroy a lot of the nutrients. They are also a pain to clean! Here is one I recommend.
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No. A juicer extracts the juice from the fruit and vegetables and removes the fibre. A blender blends the fruit and vegetables and leaves the fibre.
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* A juicer / or buy premade juices / bone broth
* Fruit and vegetables
* Psyllium husk
* Apple cider vinegar
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You can drink up to 2 cups of decaffeinated coffee during the fast. But it has to be Swiss Water Decaffeinated. Other brands use harsh chemicals to remove the caffeine from the coffee beans which is still present in the coffee beans. You can start drinking normal coffee from day 3 of break-fast.
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You will experience changes in your bowel movements. You might be constipated or get diarrhoea. This will change on day 3 usually. Colon plaque/mucus should come out on day 3 or day 4. It feels a bit different than a normal bowel movement. More like something is “sliding out of you” but in a pleasant way. Note: It can be hard to flush.
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After taking a shower spend a few minutes transitioning between hot and cold water. Extreme temperatures support circulation, and lymphatic drainage and turn on your immune system. You will find that if you end your shower on cold you will be much warmer when you get out than if you end on hot. Every day you should do some form of exercise or activity that will cause you to break a little sweat. Sauna or steam room use is HIGHLY recommended!
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When the post-fast is completed. However, I strongly advise waiting to drink alcohol as long as you can as alcohol damages the gut lining.
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NO! Your juices should consist of mostly vegetables and some fruit for flavour, sweetness and nutrients. Remember there is a lot of sugar in fruits so you don’t want to be drinking just fruit juices for 3-5 days.
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Ideally, I would recommend buying organic fruit and vegetable if you can. Pesticides are still present in non-organic fruit and vegetables even when washed. But I know that it can be too expensive for some to buy. So non-organic is totally fine, just remember to wash the fruit and vegetables before you juice them. There’s more information about this in the plan.
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I recommend 1-2 times per year. When you start doing it you will “feel” when it’s time for another juice fast. You can use this same plan for the rest of your life! I personally do them twice a year, one in the spring and one in autumn. If you are planning to do a juice fast more than once a year, make it about 6 months since your last fast before you start a new one. Doing a juice fast too often is NOT recommended. However, if you want to experience more benefits with fasting, intermittent fasting also gives you a lot of the same benefits and it is incredibly powerful for your health. I recommend having an 8-12 hour eating window every day and fasting for the rest. Example: the first meal at 9 am last meal at 17 or 19 pm.
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Yes! I highly encourage you to make juice once a day or a few times a week. It’s super tasty and also so good for you.
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You will be left with a lot of pulp. You can make a loaf or muffins with it and freeze the rest for another baking day. There are loads of recipes online!
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No, you don't need to do that. However, if you are using non-organic vegetables, I recommend peeling them. But if you use citrus fruits I'd recommend just squeezing out the juice by hand. You can juice lemons and limes, but you will be left with a very bitter taste. Do not juice oranges as the skin is indigestible to humans.
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No. Cold-pressed juices have a very short shelf life (24 hours). So you have to create the juices on the day or the day before. Make sure it’s stored in an airtight glass container and in the fridge. You can create all juices prior to starting if you freeze the juices right away (some nutritional value will be lost but it’s minor) and take them out of the freezer to defrost overnight.
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This is very individual. Symptoms may be reduced or barely noticed. This all depends on your current health status. Many find that their gut issues will be completely resolved. If you suffer from breakouts and acne your skin may break out, even more, in the first few days and clear up at the end of the fast. Some people may feel very bloated the first few days, but this again will be improved at the end of the fast.
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Yes, you will need to exercise every day, but intense exercise is not recommended. This is explained more in-depth in the plan.
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No. Your digestive system has had a proper rest, your stomach has shrunk and you have to introduce food groups slowly. The break-fast protocol has strict guidelines to follow.
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* Under 18 years old
* Pregnant or lactating women
* Critical heart conditions
* Diabetes
* Chronic conditions such as cancer
If you are unsure if you can do a juice fast please contact your healthcare professional.*
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