Day 1
WELCOME TO YOUR 10-DAY JUICE FAST JOURNEY
Congratulations on taking this transformative step towards better health and well-being! You’re about to embark on a 10-day juice fast that will not only rejuvenate your body but also refresh your mind and spirit. We’re excited to guide you through this process and ensure that you feel supported every step of the way.
Before we dive into what to expect during the fast, let’s revisit the Pre-Fasting Guide we shared with you up to seven days ago. This guide is essential for preparing your body and mind for the fast, setting the stage for a smooth and successful journey.
Pre-Fasting Guide Recap:
- Set Your Intentions: Did you take a moment to record a video for yourself. Express your goals, dreams, and aspirations for this fast—this is your personal reminder to stay strong, especially when challenges arise. Use this video as a motivating tool whenever temptation strikes or during moments of self-doubt. It’s a powerful way to visualise the person you want to become.
- Hydration is Key: Keep increasing your water intake —spring, alkaline, or purified water is ideal. If you’re not in the habit of drinking water regularly, begin by adding just one glass a day and gradually increase your intake. This is crucial for aiding the detoxification process. Please ensure that you are consuming at least 2 – 3 litres of water each day of your fast. This is an essential component to keep the body well hydrated
- Cut Down on Caffeine, Alcohol, and Processed Foods: If you eliminated these items as soon as you received the pre fast guide it will make your detox smoother. While jumping straight into the fast is an option, easing off these habits early will reduce the intensity of detox symptoms, like headaches and nausea. However do not consume any of these things whilst fasting. Your juice has everything you need for the purpose of this journey.
- Enema Kit: Please review the enema instructions sent in your previous email. Your enema kit will be delivered along with your juices, so don’t hesitate to reach out if you have any questions.
- How to Use an Ayurvedic Copper Tongue Scraper During Your 10-Day Juice Fast Using a tongue scraper is a simple yet powerful Ayurvedic practice to enhance your detox during the juice fast. Every morning upon waking, this ritual helps remove the overnight buildup of toxins and bacteria from your tongue, ensuring your body eliminates waste rather than reabsorbing it. Here’s a step-by-step guide to using your copper tongue scraper throughout the 10-day fast.
Steps for Daily Tongue Scraping:
- Upon Waking: As soon as you wake up, resist the urge to swallow or drink anything. Your digestive system has worked overnight to eliminate toxins, which are deposited on your tongue as a coating.
- Inspect Your Tongue: Stand in front of a mirror and look at your tongue. Notice any white, yellow, or thick coating on its surface—this is what your body is attempting to remove.
- Hold the Tongue Scraper: Take your copper tongue scraper and hold it with both hands, gripping the ends firmly. The scraper should form a “U” shape.
- Scrape Gently: Stick your tongue out and gently place the scraper at the back of your tongue (as far back as is comfortable without triggering a gag reflex).
- Draw the Scraper Forward: Press the scraper gently against the surface of your tongue and pull it forward in a smooth, sweeping motion, bringing it toward the tip of your tongue. Avoid pressing too hard—just enough to collect the buildup.
- Rinse and Repeat: Rinse the scraper under warm water to remove the residue after each scrape. Repeat the process 5-7 times or until your tongue feels clean, and you see no more coating.
- Rinse Your Mouth: After you’ve completed scraping, rinse your mouth thoroughly with water to flush away any remaining toxins and bacteria. You can also swish with a bit of water for a minute to ensure complete cleansing.
- Clean the Tongue Scraper: Once you’re done, wash the tongue scraper with warm water and a mild soap, and dry it with a clean cloth. Store it in a clean, dry place.
- Copper’s Benefits: Copper is antimicrobial and promotes oral hygiene, making it the perfect material for a tongue scraper. Over time, using it will contribute to fresher breath and a cleaner mouth.
By incorporating this practice into your morning routine during your 10-day fast, you are helping your body eliminate toxins more effectively and supporting the detoxification process. One more step towards a cleaner, lighter, and healthier you!
- Consider Infrared Saunas: While not mandatory, infrared saunas are a great complement to your detox, aiding in the elimination of toxins through perspiration. Look for one near you and book in for a session after day 4 of your fast
- Lighten Your Workout Routine: Did you consider pausing or modifying your workout routine? Your body will appreciate the extra rest during this cleanse. We need to dive into the parasympathetic nervous system, so a short break from fitness is the key!
- Keep Your Fast Private: Remember to keep your fast to yourself—let your results speak for you. Once friends and family see the glow in your skin, your clear mind, and your positive energy, they will naturally be curious about your journey.
Please ensure you jump on to your resources page each day and read for that Day only – don’t jump ahead
Day 1
Detoxification is the physical or homeopathic removal of toxic substances from the body, which is primarily carried out through the liver. According to the medical dictionary it is one of the more widely used treatments and concepts in alternative medicine.
It is based on the belief that illnesses can be caused by the accumulation of toxins in the body. Eliminating these toxins and avoiding new ones are an essential part of the healing process. The process encompasses a wide variety of tests and techniques that can be used to cleanse the body for optimum health.
Many people don’t realise that there are toxins everywhere. From chemical fumes, road construction and smoke that enters your car when your windows are down to second-hand cigarette smoke that comes from a stranger nearby. Then there are paint thinner fumes, highlighters, unknown substances that burn while cooking, fast food places as well as many other random fumes that we are exposed to daily without even realising it. All these things have an impact on our bodies which are usually negative.
On the other side, though, there are several ways in which one can overcome these negative effects. One sure-fire way to rid yourself and your body of all the unknown substances that enter your lungs, and your body is total body fasting. A true micronutrient fast will really help your whole health in the end, and it is a practice that everyone should engage in.
Whether we know it or not, we are all victims and offenders of destroying our bodies. For example, the amount of fat in a typical fast-food hamburger is enough to feed somebody for a week, however, it is all used up in one simple meal that won’t even sustain us for the rest of the evening. As this situation illustrates, there are plenty of ways in which we make poor decisions in our life. Because of this, though, is why everyone needs to experience a total body fasting.
Head back to the CONTENTS tab in the RESOURSES and hit the link to the documentary FAT, SICK and NEARLY DEAD to watch Australian Joe Cross go on a 60 Day Juice Fast. Grab your water or juice and sit slowly. We know you don’t want to do much else today. Day 1 is hard, but you have got this! This is a MUST watch as you will truly understand the journey you have invested in.
Day 2
WHERE IS THE POO AND IS IT TIME FOR AN ENEMA?
“The elimination of undigested food and other waste products is equally as important as the proper digestion and assimilation of food… Colon irrigation should be thoroughly understood and practiced.” Norman W. Walker
On Day One we talked about the importance of the detoxification process. In this narrative we are going to go over a few tips on listening to the changes in your body. Grab a glass of water or juice and take the time to have a read
Detoxing on juice is incorrect. Juicing helps the body detox itself. The body cleanses itself through channels of elimination
- Respiration
- Perspiration
- Urination
- Defecation
It is also said that another pathway is through menstruation
Just as there are many ways in which a person can physically cleanse themselves on the outside, so too are there many ways in which a person is able to cleanse themselves on the inside.
You will notice between Day 2 or 3, depending on how backed up your colon is that you may have slowed or stopped pooping. This is great news as your body is responding and slowing down for its well-deserved holiday.
Consider what the main functions of the colon are in the body. The colon is used to excrete wastes from the body, but another purpose of the colon is used in water absorption. These two functions are crucial to having and keeping a healthy body.
Many people focus on colon cleansing as the absolute source of a juice fast. Especially in the first few weeks of nutrition changes when enormous amounts of waste matter are sent to the colon from all parts of the body for elimination. Not only do enemas assist to improve the cleaning process but excess faecal matter that has impacted onto the walls of the colon is a breeding ground for not-so-great bacteria. Past poor nutrition lifestyles can potentially block nutrient absorption, through the walls of the colon, the result, undigested food putrefies and becomes toxic. Other distressed colon signs to look out for include weak and sluggish feelings, due to waste accumulation building constipation.
By undergoing this channel of elimination, one can have a healthy colon so that it will function more properly. Let’s face it: after years of digesting fatty foods, foreign substances, along with other harmful things our colon may not be functioning well at all. Waste hardens, the natural muscular contractions of the colon slow down and more build up can occur. But the fasting program will include natural fruit and vegetable juices that will aid the colon in getting rid of these wastes.
It is said that the human body can hold up to 5kg of old fecal matter. This kind of auto intoxication by not pooping and continuing to eat, over time your body has decided to absorb the waste the body wanted to eliminate the first time round but couldn’t as there was insufficient water present in your body. Imagine the sensation of flushing the colon with a little warm distilled water and feelings of getting rid of the old, damaged, and potentially harmful bacteria, acids, gas inside your colon.
During your fast, it’s essential to use your enema bag daily for effective cleansing. Completing at least one enema each day is a must to support the elimination process. If you’re unable to do an enema, we recommend booking in visits with clinical colon hydro therapists during our fast. Alternatively, incorporating psyllium husk or flaxseed can help, but this is only a backup. Waste needs to be released regularly, or it may be reabsorbed by your body, which can reduce the success of your fast. Remember, daily elimination is key to achieving the results you’re aiming for.
Congratulations on hanging in there for day two its usually a tough day. It will get better soon! We know you are probably still feeling rough which is completely normal. Today’s documentary Is a journey of eight people with 20 chronic diseases between them go through a guided 28-day juice fast.
Head to the CONENT Tab in the RESOURCES PAGE and hit the link to JASON VALE SUPER JUICE ME
Day 3
PRIORITISE REST – HOW SLEEP SUPPORTS YOUR JUICE FAST JOURNEY
I hope your 10 Day Juice Fast is off to a refreshing start! As you embark on this transformative journey of nourishment and renewal, one key element that often gets overlooked is the importance of sleep. While juice fasting cleanses and rejuvenates your body from the inside, rest plays a vital role in enhancing the detoxification process and balancing your nervous system. Did you know that too little sleep is a health risk?
Our cortisol, insulin resistance, hunger, appetite and ghrelin (hormone that stimulates appetite) all increase if we are not getting enough sleep.
Understanding Circadian Rhythm & Detoxification
Your body operates on a 24-hour internal clock, known as the circadian rhythm, which governs sleep-wake cycles, hormone release, and bodily functions. At night, during sleep, your body enters a critical phase of deep restoration and healing. During these hours, your brain flushes out harmful waste products, including toxins that accumulate during the day. Sleep enhances the efficiency of this cleansing process, allowing the detox effects of your juice fast to work even more effectively.
One of the primary hormones driving this process is melatonin. As darkness sets in, melatonin levels rise, signaling to your body that it’s time to rest. Not only does melatonin help you fall asleep, but it also has antioxidant properties, aiding in cellular repair and reducing oxidative stress. Ensuring you get quality sleep, especially in the first few days of your juice fast, will help ease the detoxification effects and support your body’s natural healing mechanisms.
Shifting from Sympathetic to Parasympathetic Nervous System
When we are stressed, our bodies tend to operate in the sympathetic nervous system mode, also known as the “fight or flight” response. During your juice fast, it’s essential to guide your body into the parasympathetic nervous system, or the “rest and digest” state. Sleep is one of the most powerful ways to make this shift, allowing your body to relax, heal, and digest the nutrients from your juice cleanse more effectively.
Tips for Enhancing Your Sleep During the Fast
To help you maximise your sleep quality during the fast, here are a few scientifically backed tips:
- Create a Sleep-Friendly Environment: Lower the lights about 1-2 hours before bed to signal to your brain that it’s time to produce melatonin. Keep your room cool, dark, and free from distractions.
- Practice Breathwork: Engage in slow, deep breathing or a short meditation before bed. This helps activate the parasympathetic nervous system, promoting relaxation and restful sleep.
- Avoid Screens: Blue light from screens can disrupt melatonin production. Try to limit screen time at least 30 minutes before bed.
- Gentle Stretching: A few minutes of gentle yoga or stretching can ease muscle tension and prepare your body for rest.
- Magnesium: Consider taking a warm bath with Epsom salts (rich in magnesium) before bed. Magnesium helps relax muscles and can promote deeper sleep.
Managing Detox Symptoms through Rest
As your body detoxifies, especially in the first few days, you may experience symptoms like fatigue, headaches, or irritability. These are normal and a sign that your body is purging toxins. Sleep is one of the best tools to help you manage these symptoms. By allowing your body to rest, you’re giving it the time it needs to eliminate toxins, heal, and repair itself.
Remember, sleep is as crucial as the juice you’re drinking. By prioritising rest, you’ll support your body’s detoxification, digestion, and overall rejuvenation process.
If you have any questions or need more tips during your juice fast, feel free to reach out. Wishing you restful nights and energised days ahead!
Day 4
HARNESSING YOUR RISING ENERGY THROUGH MEDITATION
Welcome to Day 4 of your 10-Day Juice Fast! As the detox process progresses, you’ll start to feel lighter, with improved mental clarity. Many participants report an increase in energy, and your mood may lift as your body adapts to the new rhythm.
By now, you’re likely feeling the shift as your body adjusts to the fast, and your energy begins to rise. This is an exciting turning point, and today, we’re focusing on how to harness that newfound energy through the practice of meditation.
As your body cleanses and rebalances, your mind can also benefit from the calm and clarity that meditation provides. Just as your physical body is being nourished by the juice, your mental and emotional self can be nurtured through meditation.
The Science Behind Meditation
Meditation is more than just a moment of stillness; it has profound effects on both the brain and body. Research shows that regular meditation can reduce stress, lower blood pressure, and improve mental clarity. Studies using brain imaging techniques have revealed that meditation increases grey matter in regions associated with memory, learning, and emotional regulation. It helps reduce activity in the brain’s “default mode network,” responsible for mind-wandering and self-referential thoughts—the type of thinking that often leads to stress and anxiety.
When we meditate, we actively engage the parasympathetic nervous system, which promotes relaxation and healing. This allows the body to rest and reset, just like it is doing physically through fasting. By integrating meditation into your juice fast, you not only support your body’s detox process but also give your mind a chance to clear out mental clutter, making room for peace and focus.
Why Meditation Matters
To paraphrase the Dalai Lama, if the entire world practiced meditation, we would see fewer conflicts and wars. He beautifully explained how meditation calms the mind, giving us the ability to focus on what truly matters and to release the trivial concerns that often create stress. Letting go of the little things is vital for staying calm and centered. Constantly getting stressed over life’s minor annoyances weakens our mental resilience and compromises our health.
Meditation gives you the power to clear your mind and disconnect from daily worries. After a session, you’ll notice a lasting sense of calm, helping you face challenges with a renewed sense of balance and perspective. While stress is a leading contributor to poor health, meditation is a natural remedy, giving you the tools to approach life’s obstacles with greater clarity and ease.
A Journey Worth Sticking With
One of the greatest challenges with meditation is that it requires patience. In a world that prizes instant gratification, many people give up on meditation too quickly. They dismiss it as ineffective simply because they don’t see immediate results. However, like any practice, the benefits of meditation grow over time. The more you invest in it, the greater the returns in mental clarity, emotional balance, and overall well-being.
If you’re new to meditation, starting with guided sessions can be a helpful way to ease into the practice. Guided meditations offer a structured approach, helping you reach a relaxed state with the guidance of an experienced teacher.
Today’s Practice: Your Meditation Distraction
Find a space where you feel completely comfortable—whether it’s in the quiet of your home or outside, under the shade of a tree. If you’re outdoors, take off your shoes and feel the earth beneath your feet. Once you’re settled, put on your headphones or speaker, and let the soothing voice of a guided meditation carry you into a state of deep relaxation.
You can find this 20-minute Meditation practice on the CONTENTS Tab or the RESOURCES page of the Juice Fasting website.
As your energy begins to rise and your body continues to cleanse, meditation can help direct this energy in a positive, healing way. Take a moment today to reconnect with yourself and enjoy the calmness that meditation brings.
You’re doing a fantastic job—one juice, one breath, and one mindful moment at a time!
Day 5
HALFWAY THROUGH THE JOURNEY – WHOLE BODY MOVEMENT
Today we will discover a deep cellular connection with your body through the ancient Chinese art of Qigong.
Calligraphy Health is a modern system of ancient knowledge and wisdom that draws on qigong, tai chi, yoga and martial arts. In this introductory session you will learn the tools to cultivate a deep self-awareness.
You will learn how to:
- access your body
- nourish your organs and tissues
- stimulate healthy blood flow
- clear stagnant energy
- create inner peace
- embrace flow!
During you juice fast we keep coming back to the essence of removal, the detoxification and elimination through pathways of respiration, urination, perspiration and defecation. The practice of Qigong will
- improve your health and wellbeing through movement allowing the elimination pathways to open up
- assist recovering from injury, illness
- continuing your journey to learn about self-healing and taking responsibility for your own body
- cultivate your mind-body-spirit connection
- release stress and tension.
Qigong, which translates as energy work, is a powerful tool for self-healing and self-regulation. Through deep internal exploration and observation, the mind quietens, and the body begins to open and soften. The benefits of qigong are instantaneous and endless. In this practice you will get a taste for this beautiful moving meditation; a key that has passed through generations and now to you.
You can find this Qigong practice in the CONTENTS Tab on the RESOURCES page of the Juice Fasting website.
Day 6
ENHANCE YOUR JUICE FAST JOURNEY WITH BREATHWORK – A KEY TO DEEP DETOXIFICATION
Congratulations on reaching this point in your 10-day juice fast! As you continue to nourish your body with cold-pressed, enzyme-rich juices, you are giving your digestive system a break while flooding your cells with life-giving nutrients. The benefits of this cleanse go far beyond physical rejuvenation; now is the perfect time to expand your focus to another critical area of detoxification—the respiratory system.
Our bodies eliminate toxins in many ways, and breath is one of the most powerful yet often overlooked. Just as your digestive system releases waste, your lungs can help purge toxins and stagnant energy when supported with intentional breathing techniques. That’s where breathwork comes in.
Why Breathwork Matters During Your Fast
Breathwork is a therapeutic practice that involves conscious control of your breathing patterns to improve mental, emotional, and physical well-being. While you are consuming nutrient-dense juice, introducing breathwork can accelerate detoxification by increasing oxygen supply, enhancing the removal of carbon dioxide, and stimulating the lymphatic system to further support cleansing.
Some Types of Breathwork
- Rebirthing Breathwork: A gentle and continuous breathing technique that helps release emotional blockages and physical tension.
- Box Breathing: A simple, calming practice involving slow, deep breaths to reduce stress and focus the mind.
- Alternate Nostril Breathing: This technique balances the energy in the body and calms the nervous system.
- Holotropic Breathwork: A more intense method designed to explore altered states of consciousness and release deep emotional trauma.
To guide you through this important part of your journey, we’ve partnered with Kathy O, a highly skilled dietitian and breathwork coach, to introduce Rebirthing Breathwork. This method works in synergy with your juice fast to help release both physical and emotional toxins.
Join Our Guided Session
Find a quiet, warm place where you can either sit or lie down comfortably. Close your eyes, relax, and allow Kathy O to guide you through a step-by-step breathwork session. She will explain the science behind Rebirthing Breathwork and lead you through a short demonstration that you can follow to experience its benefits.
This powerful combination of live enzymes from your juice and intentional breathing will help you eliminate toxins more effectively, leaving you feeling lighter, clearer, and more in tune with your body’s natural rhythms.
Visit the Juice Fasting website fasters CONTENTS Tab on the RESOURCES Page to access the breathwork facilitation and demonstration with Kathy O.
Stay focused on your goals, and remember, every breath brings you closer to deep healing.
With gratitude and wellness,
Day 7
STRENGTHEN YOUR BODY DURING YOUR JUICE FAST – THE IMPORTANCE OF MUSCLE HEALTH
As you continue your 10-day journey of nourishment with cold-pressed, enzyme-rich juices, you’ve been giving your body the opportunity to detoxify, rest, and heal. Now that you’re well into your fast, it’s time to focus on another vital aspect of your health—your skeletomuscular system.
Why Your Muscles Matter During a Fast
Your muscles are more than just a means to move; they play a critical role in your metabolism, posture, and overall well-being. During your fast, your body has been resting and digesting, allowing your digestive system to take a break, but it’s important not to neglect your muscles. Keeping them engaged will help maintain muscle tone, circulation, and support the body’s natural detoxification process, especially through perspiration.
Sweating is one of the body’s primary methods for eliminating toxins. By introducing light movement, you stimulate the muscles and allow the body to naturally purge waste through the skin while keeping your muscular system strong and responsive.
Beginner Bodyweight Exercises for Your Juice Fast
Engaging in gentle, functional exercises can be a wonderful complement to your detox process. Remember, it’s important to take it slow and steady during the first part of the fast. Over-exerting yourself too soon can tire your body, so focus on small, controlled movements to stimulate circulation without taxing your system.
Here are a few beginners’ exercises from our PT Simon you can do to help keep your muscles active:
- Squats: Great for leg strength and balance.
- Wall Push-ups: A simple way to activate your arms and chest.
- Glute Bridges: Engage your core and back muscles.
- Cat-Cow Stretch: A gentle way to improve mobility in your spine.
- Planks: A fantastic way to strengthen your core and posture muscles.
You don’t need equipment—just your body, a fitness mat, or an open space where you can comfortably move. As you progress through your fast, these small movements will not only help you stay strong but also enhance circulation and toxin elimination.
Join Our Fitness Session
To guide you in maintaining functional movement, we’ve teamed up with Simon Margheritini, a personal trainer with over 25 years of experience, who will be sharing his insights on the benefits of engaging your muscles during a fast. Simon will walk you through beginner bodyweight exercises, offering expert tips on proper form and slow, controlled movement that supports your body’s detoxification.
Find a quiet, open space near your computer where you can follow along with Simon’s demonstration. You will need to pause the video to complete each exercise.
Many fasters find that they have increased strength and agility after their fast, as the body has had time to reset and rejuvenate. As you near the end of your juice fast, consider re-engaging with a fitness program to help your body reap the full benefits of both rest and movement.
Head to the Juice Fasting Australia CONTENTS Tab on the RESOURCES page to access Simon’s workout and begin strengthening your muscles the right way.
Remember, slow and steady wins the race, and by giving your body time to rest, digest, and gently move, you are setting yourself up for a more balanced, healthier you.
Day 8
ENHANCING YOUR JUICE FAST WITH YIN YOGA
As you continue your 10 Day Juice Fast, I want to introduce you to a practice that will elevate your detox experience: Yin Yoga. This gentle, restorative yoga style supports the body’s natural elimination processes and helps bring calm and balance to your system—making it the perfect complement to your cleanse.
Today, we focus on the concept of static movement through a thoughtfully crafted Yin Yoga practice. We’re thrilled to collaborate with The Yoga People, and the esteemed Pola—who brings over a decade of experience—is here to guide you through this transformative session.
The Power of Yin Yoga During Detox
Yin Yoga involves long-held, passive postures (asanas) that allow your body to deeply relax, promoting detoxification in the key organs responsible for eliminating waste:
- Kidneys: The body’s fluid management system, dissolving acidic waste to keep your blood chemistry alkaline.
- Liver: The recycling centre of the body, sorting toxins and directing them to the appropriate organs for elimination. When overloaded, waste is redirected elsewhere, making liver support essential during a fast.
- Lungs: Purifying oxygen and eliminating gas waste from your cells, the lungs play a crucial role in detoxification.
- Lymphatic System: This system, including glands like the appendix, spleen, thymus, and tonsils, sends cellular waste to the major organs for elimination. These glands often swell as they work hard during detox.
- Skin: The skin helps other organs eliminate toxins while regulating body temperature and moisture content.
The extended holds in Yin Yoga activate the parasympathetic nervous system, promoting rest, recovery, and healing. The poses have been intelligently designed to assist the detox work of these organs, supporting the release of toxins and fostering greater balance and harmony in the body.
Experience Yin Yoga
The 20-minute Yin Yoga session with Pola is specifically tailored to align with your juice fast, helping your body relax while stimulating your liver, kidneys, lungs, lymphatic system, and skin. As you hold each pose, you’ll feel a gentle release, aiding your detoxification process.
You can find this 20-minute Yin Yoga practice on the CONTENTS Tab of the RESOURCE page of the Juice Fasting website.
As always, if you have any questions or need further support, feel free to reach out. Wishing you a wonderful practice and continued success on your journey!
Day 9
CELEBRATING YOUR ACHIEVEMENTS – Day 9 of Your Juice Fast!
Can you believe it? You’ve made it through nine incredible days of your 10 Day Juice Fast! This journey isn’t for everyone, but you had the courage, bravery, and determination to embrace this transformational process. You’ve pushed through challenges that most people won’t ever experience, and today, we’re here to celebrate your incredible accomplishments.
The Power of 9 Days
Over the last 9 days, your body has been flooded with life-giving hydration—around 27 litres of water have replenished and renewed your cells! In addition, you’ve consumed up to 22.5 litres of pure, nutrient-dense juice—the equivalent of 22.5 kilograms of fresh fruits, vegetables, herbs, and spices. Imagine the incredible healing power of that! Your body has shed toxins, weight, and anything that no longer serves you, all while gaining strength and vitality.
You may have noticed some amazing shifts already:
- Dramatic weight loss as your body releases what it no longer needs
- Clearer skin, and less need for makeup, perfumes, or antiperspirants
- Less body odour as toxins begin to leave your system
- Better sleep, with deeper rest and recovery
- Sharper cognition and a refreshed mindset
- A lighter, healthier body, full of newfound energy
This isn’t just about physical change. It’s about starting the process of detoxifying on a biochemical level, as toxins are being gently and effectively eliminated from your liver and beyond.
A Journey of Growth and New Experiences
Think of all the new things you’ve tried in the last 9 days—juices in flavours you may never have imagined, Yin Yoga to support your detox, Qigong to move energy through your body, and light muscle training to protect your strength. Your mindset has also shifted with meditation and breathwork. The scales have shifted. The way you view your health, and your body has shifted. You’ve pushed through those initial headaches, chills, aches, and flu-like symptoms that came with detoxing, and you powered through!
Some of you may have done your first ever enema! You may have had to prepare meals for your family or attend dinners, satisfied with just your juice. You even overcame the cravings and withdrawal symptoms of your body detoxing from old habits and addictions.
You did it—and that’s something to be deeply proud of.
Reflecting on Your Transformation
As you step into Day 10, your final day of this incredible fast, I encourage you to take a moment to reflect on how far you’ve come. Get out your phone and record a second video of yourself. Take some photos. What do you notice? How has your body, your mind, and your spirit changed? What are you feeling now compared to when you first started?
Your New Mantra
“As I move forward, I take full ownership of my health, honoring my body with mindful choices and inner strength.”
You’ve taken full responsibility for your wellbeing, and this is just the beginning of the health journey you’re on. Continue to nurture and empower yourself as you step into your final day of fasting. Remember our clinical dietitian Kathy is ready answer your questions about post fast maintenance and lifestyle habits
If you have any questions or thoughts, feel free to reach out. We’re so proud of your progress and can’t wait to see what your last day brings!
Day 10
CONGRATULATIONS ON COMPLETEING YOUR 10-DAY JUICE FAST WHATS NEXT
Congratulations on reaching the final day of your 10-Day Fresh Cold-Pressed Juice Fast! You’ve demonstrated incredible commitment and taken a significant step toward owning your health and well-being. By making the conscious decision to reset your body, you’ve set the foundation for long-term changes that can lead to permanent results. Now, as you complete this transformative journey, it’s time to focus on the next important phase—reintroducing food in a way that supports and maintains your progress.
Preparing for Permanent Change
The end of your juice fast is the beginning of a new chapter. It’s crucial to ease your digestive system back into handling solid food. To do this, we recommend starting with the foods you’ve been consuming directly through the juices—fruits and vegetables. This slow and steady approach will help prevent digestive shock, allowing your body to gradually adapt while ensuring a safe transition.
The Importance of Mono Foods
As you reintroduce solid foods, start with mono foods. Mono foods are single, whole foods eaten on their own without combining them with others in the same meal. This approach is an excellent way to gently wake up your digestive system. After 10 days of consuming only liquid nutrition, mono foods allow your body to focus on digesting one type of food at a time, reducing the risk of digestive distress or overload.
By sticking to mono foods, you’re giving your body the best opportunity to safely reintroduce solids and avoid potential discomfort like bloating, gas, or sluggishness. It’s a gentle, thoughtful process that ensures you continue to feel your best while transitioning back to regular eating.
Day 11 & 12
6 Mono Food Choices for Days 11 and 12
To support your reintroduction to solid foods, here are six nutritious fruits and vegetables that are easy to digest and perfect for your first two days post-fast:
- Watermelon – Hydrating, refreshing, and rich in antioxidants.
- Cucumber – Light, easy on the stomach, and packed with hydration.
- Bananas – A great source of potassium that’s gentle on digestion.
- Papaya – Contains natural enzymes that aid digestion.
- Avocado – A nutrient-dense choice full of healthy fats to help ease your system back into solid foods.
- Steamed Zucchini – Soft and gentle on the digestive system while providing essential nutrients.
What to Expect
Remember, the key here is to reintroduce foods gradually. For Days 11 and 12, focus solely on eating these mono foods, one at a time. Each food will gently stimulate your digestive system, helping it regain its full function without overwhelming it.
As you transition, continue to listen to your body. The goal is not only to maintain the incredible results you’ve achieved but also to build a lifestyle that sustains those changes for the long term. Slow and steady wins the race when it comes to reintroducing food, and you are on the right path.
Stay mindful of your choices, stay committed to your health, and let’s continue this journey toward a healthier, more balanced life!
ENJOY YOUR MEAL PLAN FOR THE NEXT 7 DAYS TO KEEP YOU ON TRACK POST FAST
Day 13 – 15 (alternate each day)
Breakfast Option 1: Fruit Bowl with Coconut Yogurt and Chia Seeds
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Ingredients:
- 1/2 cup coconut yogurt
- 1/2 banana, sliced
- 1/4 cup mixed berries (blueberries, strawberries)
- 1 kiwi, sliced
- 1 tsp chia seeds
-
Preparation:
- Layer coconut yogurt in a bowl. Arrange fruits on top and sprinkle with chia seeds.
-
Nutritional Value (approximate):
- Calories: 180
- Protein: 3g
- Fat: 8g
- Carbs: 25g
Breakfast Option 2: Chia Pudding with Mango and Coconut
-
Ingredients:
- 2 tbsp chia seeds
- 1/2 cup almond milk
- 1/4 mango, diced
- 1 tbsp shredded coconut
-
Preparation:
- Soak chia seeds in almond milk overnight. Top with mango and coconut before serving.
-
Nutritional Value (approximate):
Carbs: 30g
- Calories: 220
- Protein: 4g
- Fat: 9g
Breakfast Option 3: Raw Vegan Acai Bowl with Fresh Fruit and Nuts
Ingredients:
- 1 packet frozen acai or 1 tbsp acai powder
- 1 banana, frozen
- 1/2 cup frozen berries (e.g., blueberries, strawberries)
- 1/4 cup almond or coconut milk (or water for a lighter option)
- 1 tbsp chia seeds (optional for thickness)
Toppings:
- Fresh berries (blueberries, raspberries)
- Sliced banana
- Sliced kiwi or mango
- 1 tbsp coconut flakes
- 1 tbsp chopped nuts (e.g., almonds, walnuts)
- 1 tsp hemp or chia seeds
Preparation:
- In a blender, combine the acai packet or powder, frozen banana, frozen berries, and almond/coconut milk. Blend until smooth and creamy. Add more liquid if needed for desired thickness.
- Pour the smoothie mixture into a bowl.
- Arrange your toppings—fresh berries, banana slices, kiwi or mango slices, coconut flakes, and chopped nuts—on top.
- Sprinkle with chia or hemp seeds for added nutrition.
Nutritional Value (approximate):
- Calories: 300 kcal
- Protein: 5g
- Fat: 12g
- Carbohydrates: 42g
- Fibre: 9g
Lunch Option 1: Raw Zucchini Noodles with Avocado Pesto
-
Ingredients:
- 1 zucchini, spiralized
- 1/2 avocado
- 1/4 cup basil leaves
- 1 tbsp lemon juice
- 1 garlic clove, minced
-
Preparation:
- Blend avocado, basil, lemon, and garlic until smooth. Toss with zucchini noodles.
-
Nutritional Value:
- Calories: 250
- Protein: 4g
- Fat: 18g
- Carbs: 18g
Lunch Option 2: Rainbow Veggie Wraps with Cashew Cream
-
Ingredients:
- 1 large collard leaf or cabbage leaf
- 1/4 cup shredded carrots
- 1/4 cup shredded beetroot
- 1/4 bell pepper, sliced
- 2 tbsp cashew cream
-
Preparation:
- Layer veggies in the leaf, drizzle with cashew cream, and wrap.
- Soak the Cashews: Place cashews in a bowl and cover with water. Soak for at least 2 hours or, for best results, overnight. This softens the cashews, making them easier to blend.
- Drain and Rinse: After soaking, drain and rinse the cashews under fresh water.
- Blend: Add the cashews to a blender along with 1/2 cup water, lemon juice, and salt if desired. Blend on high until smooth and creamy. If the cream is too thick, gradually add more water until you reach your desired consistency.
-
Nutritional Value:
- Calories: 200
- Protein: 5g
- Fat: 12g
- Carbs: 18g
Dinner Option 1: Raw Cauliflower Tabbouleh with Parsley and Lemon
-
Ingredients:
- 1 cup cauliflower, pulsed
- 1/4 cup chopped parsley
- 1/4 cup cherry tomatoes, diced
- 1 tbsp lemon juice
-
Preparation:
- Mix all ingredients and serve chilled.
-
Nutritional Value:
- Calories: 120
- Protein: 4g
- Fat: 4g
- Carbs: 15g
Dinner Option 2: Marinated Mushroom and Avocado Salad
-
Ingredients:
- 1/2 cup mushrooms, sliced
- 1/4 avocado, diced
- 1 tbsp tamari
- 1 tbsp sesame seeds
-
Preparation:
- Marinate mushrooms in tamari, then mix with avocado and sesame seeds.
-
Nutritional Value:
- Calories: 180
- Protein: 6g
- Fat: 10g
- Carbs: 12g
Hot Soup Option 1: Creamy Pumpkin Soup
-
Ingredients:
- 1 cup pumpkin, peeled and diced
- 1/2 small onion, chopped
- 1 garlic clove, minced
- 1/2 tsp olive oil
- 1/2 cup vegetable broth
- 1/4 cup coconut milk
- 1/4 tsp nutmeg
- Salt and pepper to taste
-
Preparation:
- In a pot, heat olive oil over medium heat. Add onion and garlic, and sauté until softened.
- Add the diced pumpkin and vegetable broth, bringing it to a boil. Lower the heat and simmer until pumpkin is tender (about 15 minutes).
- Blend the soup until smooth, then stir in coconut milk, nutmeg, salt, and pepper.
- Heat for a few more minutes, adjust seasonings, and serve warm.
-
Nutritional Value (approximate):
- Calories: 150
- Protein: 2g
- Fat: 8g
- Carbs: 18g
Hot Soup Option 2: Classic Tomato Basil Soup
-
Ingredients:
- 3 ripe tomatoes, chopped
- 1/2 small onion, chopped
- 1 garlic clove, minced
- 1/2 cup vegetable broth
- 1/4 cup fresh basil leaves
- 1/2 tsp olive oil
- Salt and pepper to taste
-
Preparation:
- Heat olive oil in a pot over medium heat. Sauté onion and garlic until softened.
- Add chopped tomatoes and vegetable broth. Simmer for 15-20 minutes, until tomatoes break down.
- Add fresh basil, then blend the soup until smooth. Season with salt and pepper.
- Warm through before serving, adjusting seasonings as needed.
-
Nutritional Value (approximate):
- Calories: 120
- Protein: 2g
- Fat: 4g
- Carbs: 18g
Day 16
Breakfast Option 1: Scrambled Tofu with Spinach and Avocado
-
Ingredients:
- 100g firm tofu, crumbled
- 1/2 cup fresh spinach
- 1/4 avocado, sliced
- 1/4 tsp turmeric
- Salt and pepper to taste
- 1 tsp olive oil
-
Preparation:
- Heat olive oil in a pan. Add tofu and turmeric, stirring until tofu is heated and slightly golden.
- Add spinach and cook until wilted. Season with salt and pepper.
- Serve with sliced avocado on the side.
-
Nutritional Value (approximate):
- Calories: 210
- Protein: 10g
- Fat: 15g
- Carbs: 5g
Breakfast Option 2: Greek Yogurt with Berries and Almonds
-
Ingredients:
- 1 cup Greek yogurt
- 1/4 cup mixed berries (blueberries, strawberries)
- 1 tbsp almonds, chopped
-
Preparation:
- In a bowl, layer Greek yogurt and top with berries and chopped almonds.
-
Nutritional Value (approximate):
- Calories: 180
- Protein: 15g
- Fat: 8g
- Carbs: 12g
Lunch Option 1: Quinoa Salad with Grilled Chicken and Vegetables
-
Ingredients:
- 1/2 cup cooked quinoa
- 100g grilled chicken breast, sliced
- 1/4 cup diced cucumber
- 1/4 cup cherry tomatoes, halved
- 1 tbsp olive oil
- 1 tbsp lemon juice
- Salt and pepper to taste
-
Preparation:
- In a bowl, mix quinoa, cucumber, and tomatoes.
- Top with grilled chicken, and drizzle with olive oil and lemon juice. Season with salt and pepper.
-
Nutritional Value (approximate):
- Calories: 350
- Protein: 28g
- Fat: 12g
- Carbs: 30g
Lunch Option 2: Lentil and Vegetable Wrap
-
Ingredients:
- 1 whole-grain wrap
- 1/4 cup cooked lentils
- 1/4 avocado, sliced
- 1/4 cup shredded carrots
- 1/4 cup baby spinach
- 1 tbsp hummus
-
Preparation:
- Spread hummus on the wrap, then layer lentils, avocado, carrots, and spinach.
- Roll up tightly and cut in half.
-
Nutritional Value (approximate):
- Calories: 300
- Protein: 10g
- Fat: 10g
- Carbs: 40g
Dinner Option 1: Baked Salmon with Steamed Asparagus and Sweet Potato
-
Ingredients:
- 100g salmon fillet
- 1/2 cup steamed asparagus
- 1/2 cup sweet potato, cubed
- 1 tsp olive oil
- Salt and pepper to taste
-
Preparation:
- Preheat oven to 180°C. Place salmon on a baking sheet, drizzle with olive oil, and season with salt and pepper.
- Bake for 12-15 minutes or until salmon is cooked through.
- Serve with steamed asparagus and sweet potato.
-
Nutritional Value (approximate):
- Calories: 380
- Protein: 25g
- Fat: 18g
- Carbs: 25g
Dinner Option 2: Stir-Fried Prawns with Mixed Vegetables
-
Ingredients:
- 100g prawns, peeled and deveined
- 1/2 cup capsicum, sliced
- 1/2 cup zucchini, sliced
- 1 garlic clove, minced
- 1 tbsp olive oil
- Salt and pepper to taste
-
Preparation:
- Heat olive oil in a pan over medium heat. Add garlic and prawns, cooking until prawns turns pink.
- Add capsicum and zucchini, stir-frying until vegetables are tender-crisp. Season with salt and pepper.
-
Nutritional Value (approximate):
- Calories: 250
- Protein: 20g
- Fat: 12g
- Carbs: 10g
Day 17
Breakfast Option 1: Veggie Omelette with Spinach and Tomato
-
Ingredients:
- 2 eggs
- 1/4 cup diced tomato
- 1/4 cup fresh spinach
- Salt and pepper to taste
- 1 tsp olive oil
-
Preparation:
- In a bowl, whisk eggs with salt and pepper.
- Heat olive oil in a pan, add eggs, and scatter spinach and tomatoes on top. Cook until eggs are set.
-
Nutritional Value (approximate):
- Calories: 200
- Protein: 12g
- Fat: 15g
- Carbs: 3g
Breakfast Option 2: Smoked Salmon and Avocado Toast
-
Ingredients:
- 1 slice whole-grain bread
- 50g smoked salmon
- 1/4 avocado, mashed
- 1/2 tsp lemon juice
-
Preparation:
- Toast bread, spread with mashed avocado, and top with smoked salmon and lemon juice.
-
Nutritional Value (approximate):
- Calories: 250
- Protein: 12g
- Fat: 15g
- Carbs: 20g
Lunch Option 1: Tuna and Chickpea Salad
-
Ingredients:
- 1/2 can tuna in water, drained
- 1/4 cup chickpeas, rinsed and drained
- 1/4 cucumber, diced
- 1 tbsp lemon juice
- Salt and pepper to taste
-
Preparation:
- In a bowl, mix tuna, chickpeas, and cucumber. Drizzle with lemon juice and season with salt and pepper.
-
Nutritional Value (approximate):
- Calories: 260
- Protein: 22g
- Fat: 8g
- Carbs: 20g
Lunch Option 2: Grilled Chicken Salad with Mixed Greens
-
Ingredients:
- 100g grilled chicken breast, sliced
- 1 cup mixed greens (lettuce, rocket, etc.)
- 1/4 cup cherry tomatoes, halved
- 1 tbsp olive oil
- 1 tbsp balsamic vinegar
-
Preparation:
- Arrange mixed greens and cherry tomatoes on a plate. Top with grilled chicken.
- Drizzle with olive oil and balsamic vinegar.
-
Nutritional Value (approximate):
- Calories: 280
- Protein: 26g
- Fat: 14g
- Carbs: 12g
Dinner Option 1: Grilled Turkey Patties with Cauliflower Mash
-
Ingredients:
- 100g lean turkey mince
- 1/2 cup cauliflower florets, steamed
- 1/4 tsp garlic powder
- Salt and pepper to taste
- 1 tsp olive oil
-
Preparation:
- Shape turkey mince into small patties, season with salt, pepper, and garlic powder.
- Grill patties until cooked through.
- Mash steamed cauliflower, drizzle with olive oil, and season to taste.
-
Nutritional Value (approximate):
- Calories: 300
- Protein: 24g
- Fat: 15g
- Carbs: 10g
Dinner Option 2: Baked Cod with Steamed Broccoli and Brown Rice
-
Ingredients:
- 100g cod fillet
- 1/2 cup steamed broccoli
- 1/4 cup cooked brown rice
- Salt and pepper to taste
- 1 tsp olive oil
-
Preparation:
- Preheat oven to 180°C. Place cod on a baking sheet, drizzle with olive oil, and season with salt and pepper. Bake for 12-15 minutes.
- Serve with steamed broccoli and brown rice.
-
Nutritional Value (approximate):
- Calories: 270 kcal
- Protein: 23g
- Fat: 8g
- Carbohydrates: 24g
- Fibre: 4g
- Sodium: 150mg (varies based on added salt)