No. 1  More Time in Nature

Go outside.

Nature's best medicine is nature itself. Getting out into the warm sun and the fresh air comes with major health benefits:

  • stress reduction 

  • mood boost  

  • natural immune support 

  • increased energy 

  • brain boost (better focus + memory) 

  • improved creativity  


Try to spend at least 20 minutes outside every day throughout this cleanse. Walk your dog in the park. Soak up some sun at lunchtime. Play outdoor sports. Go on a nature hike. ​

No. 2  Get Hydrated

Drink up.

To fully support your body during this transformative week, drinking plenty of water is crucial. Proper hydration supports our internal detoxification systems in kicking out the gunk. It also supports fat metabolism. 


Start each day with 16-32 ounces of room temperature water. (Add a spritz of lemon for a refreshing burst of vitamin C.) 

Throughout the course of the day, aim to consume at least half your bodyweight in ounces of water. For example, a 150 pound person should drink at least 75 ounces. Aim for more if you workout or sweat heavily. 

No. 3  Eat Intuitively

Listen to your body.

What's your emotional state when you're eating? Are you stressed? Tired? A little sad? Our relationship to food can be complicated. But unfortunately, digestion and stress never go well together.  


This week, take the opportunity to reassess your relationship with your diet. At its core, the foods we eat are meant to nourish us, but when we're stress eating or avoiding food for emotional reasons, things can get a little sticky (and bloated). Be cautious of not overeating this week. We don't want to overload the body with more than it can handle. Eat only when you're hungry and eat until you feel 70-80% full.   

If you're feeling a little stressed, emotionally overloaded, or overrun, try one of our other self care rituals (like journaling or self massage) before you open up the fridge.  

No. 4  Snooze Support

Don't skimp on sleep. 

On a cleanse like this, getting a solid night of shut-eye is one of the most important things you can do for your body. Our sleep is the time when our body gets to reset and repair from the stress of the day.

Having a consistent bedtime ritual can signify to your body that it's time to unwind. Here are a few of our faves: 



  • Diffuse lavender essential oil to calm your body and mind at bedtime. Studies have shown that the scent of lavender soothes the nervous system and interacts with the brain on a chemical level to quiet the frazzle. If you don't have a diffuser, try using a quality lavender body oil.   

  • Enjoy a cleansing herbal tea with a drizzle of B.Chill Honey. Together, hemp and honey are relaxation superstars that support melatonin production, meaning you'll be on the fast track to dreamland. 

  • Stop looking at screens for at least an hour before you plan on going to sleep. Avoiding blue light at night will help to rebalance your circadian rhythms.  

  • Stretch, sauna, oil your skin, or practice self massage to feel more relaxed while supporting lymphatic drainage and the natural detoxification pathways. Taking an epsom salt bath can also be deeply relaxing while boosting magnesium levels, which also supports healthy sleep.   

No. 5  Move Your Body

Move it, move it.

Exercising during this week is important on so many levels:  

  • Exercise boosts metabolism—always a win.

  • Moving your body encourages the (sometimes stagnant) lymphatic system to circulate (the system that is responsible for getting toxins out of your body—and sitting all day doesn't help it do its job). 

  • A good workout builds up a good sweat. Our skin is one of our largest detoxification organs, which means our bodies are actually expelling impurities with all that sweat.       

It's not hard to get enough exercise. All it takes is one short HIIT workout a day. HIIT workouts are great because they are intense, easy to fit in to a busy schedule, and highly effective. Do your best to do the recommended workout video every day during this cleanse.     

No. 6  Meditate + Be Mindful

Cleanse your mind + spirit.

Cleansing isn't just about what you do for your body. Equally important is what you do for your mind. By watching the daily affirmation videos, journaling, practicing yoga, and meditating throughout this week, you'll be able to cleanse your mind and spirit as throughly as your body. Here are a few things to keep in mind:  


  • Be conscious of negative thought patterns.  

  • Be kind and gentle with yourself (no malicious self talk).  

  • Don't be too hard on yourself if you do end up bending the rules a little. You're doing the best you can in the moment. That's all you can expect of yourself. Instead of berating yourself, give yourself an extra dose of self love.