By Melissa, FNLP | Health x Soul
Follow these every day for results.
| Category | Requirement | Instructions | Purpose |
|---|---|---|---|
| Fasting | 14 Hours | Dinner by 7:00 PM → Eat at 9:00 AM | Reset digestion |
| Morning Drink | Lemon + Salt | Warm water + ½ lemon + Celtic salt/electrolytes | Hydration + bile flow |
| Breathing | 2 Minutes | Inhale 4 / Exhale 6 × 6 | Activate digestion |
| First Meal | 30g+ Protein | Protein + veg + carb + fat | Blood sugar balance |
| Elimination | Remove Triggers | No dairy, gluten, sugar, alcohol, gum, soda | Reduce bloating |
| Walking | After Meals | 5–10 min after lunch + dinner | Improve motility |
| Sleep | By 10:30 PM | Devices off 9:30 PM | Gut repair |
| Category | Options |
|---|---|
| Proteins | Eggs, Chicken, Turkey, Salmon, White Fish, Lean Beef, Collagen |
| Vegetables (Cooked) | Zucchini, Spinach, Carrots, Green Beans, Bok Choy, Peppers |
| Carbs | White Rice, Quinoa, Potato (no skin), Rice Cakes |
| Fats | Olive Oil, Avocado (¼), Coconut Oil |
| Fermented (1 Daily) | Sauerkraut, Kimchi, Coconut Yogurt (2 tbsp) |