Morning:

  • Take your measurements and record your results in your Detox Journal or online tracking tool. Also record how many hours of sleep you got the night before and the quality of that sleep.
  • Begin the day with thirty minutes of brisk walking or other exercise.
  • Just before breakfast, take 2.5 to 5 grams of PGX fiber: 3 to 6 capsules or ½ to 1 scoop of the powder in 10 ounces of water.
  • Take the rest of your supplements (see page 118) with breakfast.
  • Make your Breakfast Detox Shake (see menu plan below).
  • Optional: Enjoy a midmorning snack (see menu plan below).

Afternoon:

  • Just before lunch, take 2.5 to 5 grams of PGX fiber with water.
  • Eat lunch (see menu plan below).
  • Optional: Enjoy a midafternoon snack (see menu plan below).

Evening:

  • Just before dinner, take 2.5 to 5 grams of PGX fiber with a glass of water.
  • Take the rest of your supplements (see page 118) with dinner.
  • Eat dinner (see menu plan below).
  • Spend fifteen minutes recording your experience in your journal. Write down everything you ate and did today, how you feel, any improvements or changes in your energy and focus, and how these changes make you feel physically, mentally, and emotionally.
  • Practice the Take-Five Breathing Break (see page 121) for 5 minutes.
  • Take your twenty‑to‑thirty-minute UltraDetox Bath (see page 122).
  • Get seven to eight hours of sleep.

Today’s Meals:

  • Breakfast: Detox Shake (page 267)
  • Midmorning Snack (optional): 10 to 12 nuts (almonds, walnuts, pecans, macadamia nuts)
  • Lunch:
    • Core Plan: Soup with protein (page 273) or Dr. Hyman’s Super Salad Bar with protein (page 271)
    • Adventure Plan: Arugula, Avocado, and Grilled Snapper (page 296)
  • Midafternoon Snack (optional): Dip or spread of your choice (page 316) with fresh vegetables
  • Dinner:
    • Core Plan: Grilled Pepper Steak and Salad (page 285)
    • Adventure Plan: Chicken Breast Stuffed with Sun-Dried Tomato Pesto, with Sautéed Spinach (page 312)
  • Steer clear of your danger zones. If the drive-through you pass each morning on your way to work calls out to you like a siren song, chart another daily route. If the aroma from the bakery you walk past on your way to work is irresistible to you, walk down a different block. Put yourself — literally — on a path to health rather than temptation! 
  • Protect your health bubble in social situations. When and with whom do you find yourself feeling pressured or tempted to eat or drink things that work against your health goals?At work when they bring in platters of food and soda for lunch? When you are out with friends? At holidays with family? Identify your top three temptation zones (ideally ones that are current or immediately upcoming) and write in your Detox Journal your specific plan to protect yourself in those situations. Strategies include bringing your own food to events, telling your family about your eating plan so they are on board and supportive of your efforts, or eating some raw veggies and dip before you go out to dinner with friends so you are not so hungry and at the mercy of the bread basket. 
  • Make exercise easy. Identify the top three obstacles that get in the way of your daily exercise. Is it having the clothing you need, clean and easy to access? When the weather is bad? Make a backup plan for your daily walk if the weather is bad (use the treadmill at a gym, try a workout DVD, etc.). Think about systems you can put into place to trigger you to do the right thing. For example, I hate push-ups, but I like showers, so every day before I get in the shower I do thirty to forty push-ups (I could only do ten when I started!). Write your specific plan in your Detox Journal for making exercise automatic and enjoyable. 
  • Keep your supplies for self-nurturing practices at the ready. What three things can you do to keep your relaxation practices going? Ideas might include keeping your bathroom cabinet stocked with extra Epsom salts, baking soda, and lavender oil, so you always have what you need to take an UltraDetox Bath. Set a timer to remind you to do your meditation awareness practice. Think about what gives you peace and triggers your relaxation response, then set up your defaults so you can do those practices often.