As many of you know, I am ALL about nourishing a balanced relationship with food and our bodies. Restrictive diets and extremes just aren’t sustainable in the long run.

However, I do understand there are periods in life when we may want to lighten the load on our digestive system and liver. At this time of year (especially after the post-Easter celebrations!) we can feel our bodies just need the extra love after some indulgence – which of course is so healthy too! 

I believe in thoroughly supporting the liver and gut through foods and supplements, especially before and after times of celebration. This is when I embark on my gentle and kind 5 Day Balanced Reset. 

Why do you feel amazing when you reset your gut + liver?

A healthy gut microbiome plays a key role in your wellbeing, impacting everything from digestion and immunity to mood and energy levels¹. When we overindulge and eat without being mindful, it can disrupt the delicate balance of bacteria in our gut. A gentle reset can help to restore that balance. 

It supports the growth of good bacteria that contribute to… 

• Improved digestion: A healthy gut helps your body absorb nutrients better and get rid of waste more efficiently. This is directly linked to supporting symptoms of bloating and discomfort²! 
• More energy: Studies have shown a connection between gut health and energy levels³.
• Stronger immunity: The gut microbiome is a key player in the immune system. A balanced gut can contribute to a stronger defence against illness⁴.
• Boosted mood: The gut/brain connection is a hot topic in research, with evidence suggesting a link between gut bacteria and mental wellbeing. A healthy gut may positively impact your mood and reduce stress⁵.

Here is what I do for those 5 days – super simple and easy to follow!

Avoid/Limit:

• Alcohol: Best to skip it altogether for this short period.
• Caffeine: Limit yourself to one cup of coffee or matcha before 10am (the JSHealth way!). Opt for non-dairy milk (my favourites are oat or almond) if you can.
• Refined sugar: Hold on the sugary treats for now.
• Reduced dairy: Go easy on dairy for these 5 days!
• Processed foods: Limit takeout and restaurant meals.
• Red meat: Take a break from red meat during this reset.

Embrace: 

• Plentiful produce: Fill your plate with a rainbow of veggies, wholesome carbs, lean protein, and healthy fats at every meal.
• Nourishing soups & broths: Warm up from the inside out with delicious broths and soups.
• Flavour boosters: Spice things up with your favourite herbs and spices.
• Protein powerhouses: Focus on fish and plant-based proteins like salmon, white fish, tempeh, tofu and beans.
• Extra support with supplements: I recommend a liver support formula (with ingredients like milk thistle, turmeric and dandelion), magnesium, turmeric, and a greens powder like JSHealth Vitamins Greens + Collagen.
• Hydration: Aim for 2-3 litres of water daily. You are welcome to include a splash of chlorophyll or lemon juice for an added cleanse effect (I personally love to!).
• Daily detox drink: Start your day with a refreshing juice made from beetroot, celery and lemon.
• Mindful movement: Prioritise gentle exercise like yoga, walking, swimming and deep belly breathing to support your wellbeing and stress levels. I’ve found the Huberman breathwork technique particularly helpful!

Looking for delicious and nourishing recipes to try? Head over to the JSHealth App, Instagram or my recipe books for inspiration!

Extra tips: 

• Daily movement: Aim for 20-30 minutes of movement in ways that you love! This could look like a walk in nature, a dance session or a yoga flow. Check out our App for accessible workouts designed by expert trainers. For me, I love my daily swim – there’s something so calming and invigorating about being in the water. 
• Rest & recharge: Prioritise 7-8 hours of quality sleep for optimal recovery. My tip: power down social media by 8:30pm and put your phone in another room on airplane mode – your mind and body will thank you!
• Self-care rituals: If you have access, consider spending a few minutes in a sauna daily for a truly rejuvenating experience. Finish your shower with a blast of cold to get circulation going. Pamper yourself with dry body brushing and facial gua sha to support lymphatic drainage.

My 5 day reset is about gently supporting the body to return to equilibrium when needed for long-lasting wellbeing. Join me in waving goodbye to fad approaches and choose small (yet profound) sustainable changes and you will start to feel amazing. 

References: 

1. Shreiner, A.B., Kao, J.Y. and Young, V.B. (2015). The gut microbiome in health and in disease. Current Opinion in Gastroenterology, [online] 31(1), pp.69–75. doi:https://doi.org/10.1097/mog.0000000000000139.
2. Patricia, J.J. and Dhamoon, A.S. (2022). Physiology, Digestion. [online] National Library of Medicine. Available at: https://www.ncbi.nlm.nih.gov/books/NBK544242/.
3. Valdes, A.M., Walter, J., Segal, E. and Spector, T.D. (2018). Role of the Gut Microbiota in Nutrition and Health. BMJ, [online] 361(361), p.k2179. doi:https://doi.org/10.1136/bmj.k2179.
4. Zheng, D., Liwinski, T. and Elinav, E. (2020). Interaction between microbiota and immunity in health and disease. Cell Research, 30(6), pp.492–506. doi:https://doi.org/10.1038/s41422-020-0332-7.
5. MD, A.L.K. (2022). What’s the connection between the gut and brain health? [online] Harvard Health. Available at: https://www.health.harvard.edu/staying-healthy/whats-the-connection-between-the-gut-and-brain-health.