Keep in mind that during a cleanse, your body's resources are going to be directed towards the cleansing process which can create additional fatigue. Therefore, it may be best to take it easy during a cleanse, especially if this your first time or you inherently have issues with fatigue.

Intense exercise, cold plunging and sauna trigger your adrenals to produce more adrenaline. During the cleanse you are trying to detox stored adrenaline so adding more can be contradictory to the intention of the cleanse.

If your health permits you to tolerate exercise during cleanse, you will need to be more mindful of ensuring that you receive adequate glucose/calories throughout your cleanse depending on the intensity level of your exercise. If your cells don't receive enough glucose this will also trigger a stress response and adrenaline surge. Consider the following:

• Have an extra smoothie
• Eat additional apples/applesauce and/or the other prescribed cleanse foods
• Drink coconut water while exercising

• Depending on how significant your symptoms are you may choose to repeat the cleanse starting again on day 1.
• You may repeat as many times as you like or you can perform it every 1-3 months until your symptoms resolve and periodically after that for prevention.

• On the first day afterwards:
  • Do the Morning Cleanse.
  • Avoid radical fats (nuts, seeds, oils, olives, coconut, avocado, cacao, bone broth, animal proteins) 
  • Do not use vinegar or salt
  • Eat at least 1 apple 
• On the second day afterwards:
  • Do the Morning Cleanse
  • Do not use vinegar or salt, or use very sparingly
  • If you are going to reintroduce fat, do it later in the day and only 1 serving. 
  • Consider the many other recipe options that will continue to support your healing process. 

• Incorporating as many components of the cleanse into your daily routine is ideal such as:
• • Avoiding troublemakers (eggs, dairy, gluten, soft drinks, salt and seasonings, pork, corn, all oils (even healthy ones), soy, lamb, tuna, fish and seafood, all vinegars, caffeine (including coffee, matcha and chocolate), all grains, alcohol, fermented foods, nutritional yeast, citric acid, MSG, aspartame, other artificial sweeteners, formaldehyde and preservatives).
  • The Morning Cleanse
  • Reducing or even eliminating radical fats (nuts, seeds, oils, olives, coconut, avocado, cacao, bone broth, animal proteins)
  • Eating primarily fruits, vegetables, leafy greens, herb and wild foods. 
  • Lemon water,  juices, smoothies and herbal teas.
  • Eating apples or applesauce often for snacks.

• Be gentle on yourself during this process. Remember these cleanses also support the release of mental and emotional components. During and after your cleanse you may have heighten emotions and mental thoughts. It is important to allow whatever needs to come up to be acknowledged and cleared without resistance. For assistance in clearing this energy use this master guide resource.
  • *Emotional release may be heightened if you have more adipose tissue or fat cell accumulation.
• Drink enough water! Remember to drink at least the full 32oz of lemon water during the day from breakfast to dinner, if not more. Hydration is extremely important especially during a cleanse.
• Have easy access to a bathroom. This cleanse is a permission slip for your body to let it all go. When it wants to release, it will.
• Schedule yourself appropriately. During a cleanse the focus is on you and your body detoxing. Make yourself the priority during this time and a few days following the cleanse (days 10-12). Especially if this is your first cleanse, consider reducing any extraneous activities and even minimizing your mental requirements.
• A cleanse supports clarity and alignment but during the process your are in a transition phase of releasing and removing toxins. You may have different symptoms during this time and may even notice some brain fog or tiredness before feeling the relief, clarity and new life force flowing within you.
• Reducing stressors during this time is helpful. A cleanse is for releasing and is not a time to put yourself in the line of more incoming stress.
• More gentle activity like walking, fundamental movements and PRI exercises are ideal.
• Heavy weight lifting, intense physical exertion or going for a personal record is not recommended. A cleanse prepares you for more optimal physical functioning but during the process it is cleaning and healing. Use a sauna, take an epsom salt bath or receive light body work like a lymphatic massage.
• Have fun and keep it simple! The structure of a cleanse can provide a sense of freedom in many ways. For the next 9 days you know exactly what you need to have and when. Embrace the process without overthinking.