Continue with the supplements we have suggested in the Quick-Start Guide.
Defecation is an important part of detoxification. It would be ideal if you were defecating twice a day. Most people do not defecate twice a day and find the problem worsens when they change diets at Phuket Cleanse. To prepare yourself, we suggest you bring magnesium citrate and perhaps buy a herb called senna. This will help you if you become constipated, as we expect may happen. If you don’t bring these products, we suggest you go to our nearby local pharmacy at the end of our street, where they supply magnesium citrate and senna. They do not always carry these products. So, it is suggested you bring your own. Thai law does not allow us to hand out pills of any kind. We thus request the local pharmacy keep these things on hand or for guests to bring their own supplements.
Bring lots of workout clothes, a swimsuit or two, and good trainers. We do your laundry for free. It is best to be prepared especially in the summer months when it can be rainy and the clothes take longer to dry. Also considering bringing some compression clothes. They really work. They will improve your performance and even prevent injury. You can purchase these at any online or retail athletic gear store.
We provide plant-based vegan protein during your cleanse, but if you have your favorite brand or blend we suggest also bringing this with you.
Many people have trouble sleeping due to the detox and even inflammation from sore muscles. We suggest you bring some melatonin or some quality sleep supplements. Herbal sleep blends include ingredients such as L-Theanine, valerian root, Gabba, passion flower, 5-HTP. These are probably foreign words for you, but these are herbs you want to look for in a sleep supplement. We do not recommend sleeping pills that you buy over the counter or ones that are prescribed.
Magnesium glycinate improves sleep quality as it is relaxing. It will also support every aspect of your program here at Phuket Cleanse.
Sleep is so important to your recovery and detox that we suggest you consider any product that will improve your sleep. Please bring an eye mask as the blackness will deepen your sleep.
If you are coming to Phuket Cleanse for weight loss, you must especially prepare for the best sleep of your life. It is in sleep when fat burning occurs. If you are sleep deprived, the fat burning just won’t happen. Take the time and put the effort into preparing for sleep. Here is a eBook we wrote on sleep to get you acquainted with the best practices in sleep optimization and sleep nutrition.
The daily schedule is live on our website. It is best to always look at the schedule written on the board nightly in case any last-minute additions have been added to the schedule. If you’re checking in late, please get a good night’s sleep and aim to meet us in the morning for breakfast juices in the main dining area.
Phuket Cleanse has 24-7 security. We have security on the property every evening from sunset to sunrise. If you have any issues in the night please come and find our staff or security team who are based at the front entrance to the property.
Also please feel free to contact Stanton locally at 08-2424-4976 or internationally at +66-8-2424-4976 … or write to him at firstname.lastname@example.org at any time.
Check in at Phuket Cleanse on Facebook, like our fan page and join the Phuket Cleanse tribe and you’ll receive a complimentary facial with Son!
We like to keep the lights down low in the evenings. At night, we suggest that you only switch on the lights covered with the colored fabric in order to create a calm mood in your room. This will help begin the secretion of your sleep hormone melatonin which ensures an easier and deeper sleep. Sleep is a very important part in our program. A good night’s sleep ensures muscle recovery and will help you to perform at your optimal level the next day.
We do not recommend sleeping with air conditioning at night as this can dry out your skin and often leave your throat feeling dry in the morning. Try to just sleeping with the overhead fan instead. In order to conserve energy we also ask that you turn air conditioning off when you’re not in your room.
Please keep all valuables in your safe. If you have any issues with the safes, please ask our staff or support staff (i.e., interns).
The natural shampoo, conditioner, and body wash is provided in your bathroom is locally made by a local aromatherapist. The products are organic and use locally grown essential oils.
The toilets in Thailand do not work well if you put toilet paper down them. Please put toilet paper in the bin provided. Your waste basket will be changed daily. Sprays are next to the toilet to function like a Thai version of a bidet. We highly recommend using the sprays for prevention of infections such as urinary tract infections.
Our water is reverse osmosis water designed to remove impurities. We suggest you also consider getting a reverse osmosis system in your house, office, or workshop. Water will be provided daily in your room. You can get cold water anytime out of the communal fridge in the main villa.
Look for the strongest signal — all the WiFi passwords at our resort are set as “pcguests”. For a good night’s sleep we suggest turning electronic devices off before you go to bed. Please turn off your cell phone and computer. The EMF (electromagnetic frequency) radiation and signaling disrupts natural sleep patterns. Your brain can never go into the deepest stages of sleep with WiFi and cell phones signaling near you. It is only in the deepest stages of sleep that fat burning and recovery occur. Deep sleep is where all the magic happens! To optimize your sleep to deepen your recovery and weight loss, we turn off wi-fi from 11:00 pm to 5:00 am. You can use the wi-fi in the dining room area between these hours if you have an emergency.
There are many power surges in Thailand. We can all support Thai energy conservation by turning off our air conditioners, lights, etc. when we depart the room. If there is one way you can give back to Phuket Cleanse and to Thailand in general, it is to save energy by turning off the juice when you leave your room.
Your room will be cleaned daily using natural and organic products. As a part of the Phuket Cleanse family, we ask you join in our energy saving campaign by reusing towels.
The Phuket Cleanse laundry is a green, natural and eco-friendly laundry. All laundry detergents are made from natural ingredients, mixed up by our staff in their laundry kitchen. Place your dirty laundry in the bag provided and write your name on the label so we can identify your bag. Then place the bag in the wicker basket next to the bookshelf. You will receive your clean laundry within 12 hours of dropping it off; just pick it up from the shelves underneath the top shelf full of books. We make our own laundry detergent which is completely natural and eco-friendly. The majority of store bought laundry detergents are ridden with chemicals which have direct contact with your skin and send your estrogen levels sky high. So enjoy your toxin-free bed sheets, towels, and clothing. It is an awesome service that customers rave about.
So, you’ve just arrived. We’ve made this little section to get you oriented to the Phuket Cleanse culture and to help you learn how to get around, order your food or juices, and tell your about your induction appointments. This is the most confusing time during your whole stay. Arriving at Phuket Cleanse is like being a young exchange student just arriving in a foreign country. It is also a bit similar to being the new kid on who has just arrived at his/her new school.
The first feelings you will feel is “How am I going to make sense out of all this? Where do I go? What do I do? This is all too confusing.
Then, you will start to notice all the other people who seem as if they have been at Phuket Cleanse forever. Just like the new kid in school, you begin to think, “This is a bonded group. They all look like they have known each other forever. Where am I going to fit into all this? I don’t know what is going on.”
Everyone feels these feelings. Just relax! Just like going to a foreign country, the first 24 hours is daunting. Then, after 24 hours, you seem to have a sense of the neighborhood and what is going on. You may have even picked up a few words of the local language and made a friend or two.
On day 2, the next round of people will come in and they will be looking at you as if you know what is going on.
During the first few hours, we just want you to learn your way around. Learn how to order, make appointments, and learn what your induction appointment schedule is. You may start doing some classes right away.
Our Thai physios will take a photo of your current posture and provide a treatment that will improve your posture. They will also give you suggestions on exercises to improve your particular posture or weaknesses. If you choose to continue doing posture work with one of our physios, she or he will take “before and after” photos so you can see the differences.
Your physio will help you to understand how to improve your structural weaknesses and/or injuries through treatment suggestions and recommended exercises and therapies. They will also suggest the kinds of classes that will support your needs and the classes you should avoid.
This class will provide general nutrition guidelines for optimizing your program and your diet post Phuket Cleanse: weight loss, healing hormones, healing sleep, detoxing, a kick start. A nutrition counselor will discuss how to approach the diet for various purposes.
A nutrition counselor will discuss hormone health and how it applies to metabolism, muscle gain, fitness, and overall health. The counselor will explain how to optimize your hormone panels through food.
If you came here because you wanted to feel better now, then you will want to plan your day to get the optimum redox potential.
Redox potential refers to how electrified you are. How electrified you are determines how well you can detox, rejuvenate and lose weight.
What determines your redox potential/metabolism? It is how much light you are holding in your tissues. Plan your day so you can grab as much light as possible without burning it off. Here is the perfect protocol to do it. Do it for one or two days just to bio hack it, and watch magic ensue.
With this protocol, you feel happy, excited and unstoppable right away!
One funny little way experienced bio hackers know if they are holding a lot of light is time acts weird. Yes, this sounds funny.
When you are filled with light, you tend to see more happens in a given day than usual. Physicists call this time dilation. You’ve experience weird phenomena with time if you’ve ever felt time distortions when doing something you love, being with someone you love or just lost in the joy of the activity.
Play with this protocol below and observe your mood, sleep and how time acts. If you feel sunny, and time acts funny, you’re on the right track. Have fun!
We love you! Thanks for being here.
Sunrise Yoga (AKA “Yoga Magic”) – Get blasted with red light. The red spectrum provides you with a healing bath of light increasing your metabolism and setting your hormone cascade to increase your youthful and fitness hormones.
Morning workouts on the beach or in ocean – Whenever you can catch a morning workout outdoors, take it. These workouts are scheduled at a time for you to get the most healing rays of the sun – the red infrared waves and the UVA ray. You get it all in the morning outdoor workouts – the most healing spectrums of the sun, vitamin D, a great workout during a safe time to be in the sun.
Morning Beach Time
If you can’t catch a morning workout or want to go to the beach, morning is a great time to do it. You can walk, swim, meditate, jump around, stretch or do whatever.
Just like you got up in the morning and got in the sun to set off your cascade of healthy hormones, be sure to close the day with the same. In this way, your body is resetting its circadian rhythms, getting your hormones back on track. If you work in an office, this is a must do.
Enjoy the late afternoon beach blasts or beach time to get a full system reset.
To really get the full package, get an ice bath daily. Do two. That would be better.
For optimum results do a meditation class or do your audio meditations we provide on our website: Audio Meditations
You will start each day with some morning juices and superfoods. Mix and match the drinks and pay attention to your body as to how much liquid feels good. You will have these juices before your morning workouts.
Benefit: facilitates detoxification.
Recommendation: One glass full in the morning.
Benefit: alkalizing and detoxifying.
Recommendation: Mix a shot into your green juice.
Benefit: facilitates detoxification
Recommendations: Mix an 1/8 teaspoon of each into a shot of lime juice and water and throw it back like a tequila shot.
Note: If you have stomach inflammation or any stomach issues, please just take the turmeric.
Benefit: reduces inflammation, heals tissues and collagen.
Recommendation: Mix a shot into your green juice.
Benefits: detoxes heavy metals, increases blood oxygenation, primes the body for fitness.
Recommendations: One small glass straight up.
Benefits: oxygenates the blood, nourishes the body like a broad spectrum multivitamin as it supplies essential vitamins and minerals.
Recommendations: Take one shot in the morning.
Side effects: Some people have sensitive stomachs and don’t do well with wheatgrass. If you find you have any nausea in the morning after your shot, you may want to discontinue this protocol.
What: A low-carb/no-sugar/no-fruit drink with around 20 grams of plant-based protein per glass.
Benefit: Facilitates detoxification and muscle building. Protein shakes are not only important for repairing and building muscle but for maintaining healthy blood sugar levels. What many are not aware of is that the amino acids are an essential part of Phase 2 detoxification, which means that amino acids help to remove and eliminate toxins through your bodily fluids which will depart your system through your urine or through defecation, and some researchers would say through your sweat.
Recommendation: Protein shakes are served early morning if you want to “break your fast” and get fueled up 90 minutes before a workout. If you want to stay in more of a fasted state and do your first workout, then protein shakes are ready for you mid morning after you return from your workout and late afternoon following the afternoon workout.
What: Reverse osmosis filtered water with detox formula. Because of the thousands and thousands of toxins in our environment, Phuket Cleanse has put together a broad spectrum detox clay and charcoal blend.
The clays are medicinal clays sourced from all over the world to provide you the broadest spectrum of chelating agents (which bind up and remove toxins). The minerals in the clay are quite magical and give people a cognitive and intuitive uplift.
Electrolyte detox blend – Vitamin C, calcium, potassium, magnesium, zinc, selenium, copper, manganese, chromium, molybdemum, chloride and sodium.
Activated Charcoal – Very potent for binding up toxins.
Famous Healing Clays from Around the World – We based on their ability to bind toxins/pathogens and provide healing through a high mineral content.
Our desert calcium bentonite is one of the most celebrated clays in natural medicine. It is an extremely clean volcanic-origin clay rich in active, ionic trace minerals. It is extremely alkaline, with university tested and time-proven antimicrobial properties.
The classic American intestinal cleanser, used by experts such as V.E. Irons, Dr. Schulze, and Dr. Anderson.
Our green bentonite is extremely clean and air-purified. Sodium bentonite was studied by doctors in the 1950’s and 1960’s for its potential use with a wide variety of stomach and intestinal ailments.
One of the most studied clays in modern times, our extremely clean and active “red” calcium bentonite is a clay that has been scientifically studied and determined that it delivers important trace minerals deep into the body, where they are actually bioavailable.
The clay and charcoal water formula is used for binding with toxins that your liver may be having trouble to mop up. Lots of toxins will be released in the bloodstream especially if you are juice feasting. An important part of a detox is to take “binding molecules” to bind up toxins. And various clays are some of nature’s perfect chelation agents. Remember “chelation” comes from the Greek work “to claw” … so imagine that it claws onto these toxins and helps our bodies get rid of them.
Recommendations: Drink at least one clay water a day. Drink the whole bottle. You can take it to the workout when you’re going to sweat a lot, as you will easily get through a whole bottle. Or keep the clay water in your room all day and sip on it throughout the day. If you’re doing a juice cleanse, you will be detoxing quite quickly. In this case, you need lots of the clay and charcoal binders to mop up the toxins your liver cannot transmute. We suggest juice feasters take two bottles of clay water a day.
Note: You can purchase the above three clay blend at www.greenclays.com
What: Each meal, Phuket Cleanse serves some real magical hydration elixirs
Benefits: Designed to mineralize your system and hydrate you like you’ve never experienced before.
Recommendations: We suggest you start your meal by pouring a glass of the hydration elixirs and having your soup or soup broth if you are fasting. When you fill up on the elixir and soup, do so slowly. Then, when you go to the buffet your appetite will be reduced and you will choose reasonable portion sizes.
Benefits and Ingredients: This is the most diverse and potent superfood blend you have ever had. It is so potent, as you will read below, that it tastes just horrible. So, we’ve done the best we could in the kitchen to disguise the taste.
A. Seaweed Powder (Kelp, Arame, and Bladderwrack)
Used for the hormone balancing effects of iodine and the improved electrical conductivity provided by the sea minerals.
B. Detoxification Blend
Chlorella – Detoxes heavy metals
Turmeric – Induces detoxification and reduces inflammation
Zeolites – famous for its effects in detoxing radiation
C. Herbs that Support the Elimination of Toxins from the Body
Gingko – Supports brain health, memory, and mood
Moringa – High in potassium, calcium, protein, vitamin C, and vitamin A
D. Anti-Aging and Energy Building
Astragalus – the biggest herb in the field of anti-aging
Reishi Mushrooms – medicinal mushrooms used as a universal elixir and anti-aging supplement
E. Liver Detoxification
Milk thistle – an herb used for helping the liver to detox
F. Anti Bacterial, Anti Viral, and Anti-Parasitic Tropical Herbal Medicine
Neem – a tropical green herb that is a very potent natural anti-biotic
Pomegranate peel – peel of a fruit, used for antibiotic and detoxification products
Mangosteen – immune-building super fruit
G. Immunity through Increased Vitamin C
Camu Camu – a berry loaded with vitamin C and antioxidants
Pomegranate – an immune-building super fruit
H. Energy Building and Anti-Aging
CoQ10 – a B vitamin used in all beauty and anti-aging products; a very potent detoxification nutrient
I. Collagen Building
Bilberry – Building collagens supports everything from skin to heart health to vision
J. Anti-Inflammatory and Youthening
Frankincense – an ancient anti-aging herb that is used for uplifting spirits and universal health promoting benefits
You just got the good news. We will give you the bad news. These chocolates do not taste very good. Chocolates will be served everyday at 2:00 PM as a pre-workout snack. If you ever need a pick me up anytime of day, stop by the kitchen and ask for some of the chocolate. There are no sugars at all in these chocolates, not even natural sugars. So, enjoy.
Start with a small block. See, how you do. The herbal blend is quite potent. If you want to increase your dosage, feel free to stop by the kitchen and ask for more as many as three times a day.
We don’t suggest you have chocolate too close to bed. You could have a bit of an after dinner mint, but not too much.
What: Electrolyte Powders
Benefits: Electrolytes carry or conduct electricity throughout your body. Some electrolytes are critically important during exercise such as magnesium and potassium. Potassium helps you to contract muscles while magnesium helps you to relax muscles. When you are depleted in magnesium, you will experience muscle cramps during exercise because your muscles cannot relax. Magnesium deficiency also leads to poor sleep.
Recommendations: The electrolyte powders are kept on the tea counter. Please take two servings per day one at any time in the morning and one some time in the afternoon. You will be getting electrolytes in your mealtime hydration elixirs. So, feel free to take your electrolyte supplement in the late afternoon. Electrolytes play a vital role in detoxification. We suggest juice feasters keep up their electrolytes even when they may be doing less exercise. Electrolytes are a big part of your detoxification protocol.
What: Aloe is a succulent cactus plant and is quite powerful in extracting and holding onto liquid. Aloe vera passes on its water retention properties to your collagen and joints.
Benefits: Aloe improves your skin, collagen, gut lining, and joints by keeping these areas hydrated. It is very important that joints maintain liquid around them to prevent injury. Injuries occur when joints become dehydrated for any reason.
How this treatment works: Increases flow of electricity through your face and improves skin’s ability to hold moisture. The whole body responds to the treatment because of the shock it provides to the body to get the head cold. Messages are sent to the whole body and brain to “prepare for the worst” and the whole body gets a bit of an upgrade. You will feel it right a way. Face dunk or head dunk as many times as you walk by the ice bath through the day. You will find this treatment magical and everyone will think you look super hot. If you choose to do a full head dunk, your brain will work at high speed. This face/head dunk is a pretty powerful drug.
Recommendations: For your healing and recovery, our staff will serve aloe vera juice nightly at 8:00 PM, leaving it in the guest fridge for you. You will find the healing aloe will improve your sleep. In the morning, your skin will be more hydrated and vibrant due to your skin’s increased ability to hold water.
Precaution: The hydrating benefits of aloe vera will be reduced if you wash your face with drying toners, soap, or use hot water on your skin. You’re better to wash your skin in cold water. Hot water depletes the skin of moisture. The best treatment for skin is to do a face dunk in the ice bath in the morning. It will brighten your skin. Do it twice or even three times daily … your skin will never look better. The best part of this is you feel the results through your whole body.
Out of all the treatments and activities you have at Phuket Cleanse, we know the number one is sunbathing. You have such an opportunity in Phuket to get your vitamin D levels sky high in order to power up your immune system, fire up your metabolism and balance your hormones. Please take a look at this video in order to plan your sun exposure while at Phuket Cleanse.
Benefits: Speeds recovery, improves hormone levels, deepens sleep.
Ice bathing is the way to improve your energy efficiency, reduce inflammation, increase detoxification and weight loss. Ice bathing is the answer to your prayers. You can read about the benefits of ice bathing in our ice bathing booklets. It will make everything, and I mean everything better.
Recommendations: Do ice bath twice a day. Start by jumping in and out until you get used to it and then later building your time in the ice bath, eventually for 20 minutes at a time. For most people, you will need to be sure to keep your feet and hands out of the ice bath during treatment. The extremities will feel quite painful until you are cold adapted.
The name of this treatment is a double entendre … “melt” refers to the heat of a sweaty experience in the herbal steam sauna, as well as the magnesium’s ability to melt fat.
Benefit of Magnesium Meltdown
As you sweat, know that you are improving your: metabolism, sleep quality, immunity, and detoxification.
Know that you are healing your muscles, hair, skin, and nails.
Over the next several days, you will experience increased energy, mental sharpness, calmness, and improved sexual performance.
Recommendations: Scoop magnesium sulphate (Epsom salt) into your hand. Scrub all over your body and go into the hot herbal steam sauna. Get ready to sweat. Do a 30-minute treatment daily, stepping out of the sauna when you need to get cooled off. Then, head back in several times over the course of 30 minutes. At the end of this treatment, jump into the ice bath to cool the system. It is great for the salts to get into the ice bath as it makes the water even colder.
Precautions: These are suggestions and part of our daily Phuket Cleanse protocols. We have researched the efficacy and safety of this and every one of our protocols. As with any such treatments, you should consult with your doctor or primary caregiver if you have questions or concerns. If you are pregnant, have heart disease, or high blood pressure, please avoid the herbal steam sauna.
There are many ways to use the steam sauna. Try them all.
A. Sweat Lodge Journey
This treatment has been used by indigenous peoples throughout the world as a means of tapping into one’s higher self or intuition. If you have some issues you’ve been contemplating, you are in for a treat. Do as the Native Americans or many of the indigenous peoples of Australia and Oceania do and go into the sauna in a quiet state. As you overheat, your pineal gland (many refer to this as the “third eye”) will dilate. The experience is like dreaming while you are awake. Lots of images will come into your awareness. Pause on the interesting ones and contemplate what the imagery means to you.
B. Epigenetic Sauna Experience – Get Hot!
Epigenetics is the biggest word in medicine, but you don’t have to be a medical doctor to practice epigenetics. You can practice it right in our Thai herbal steam room.
“Epi” comes from the Greek work meaning “over” or “around.” When you hear the word “epigenetics,” it means you are tapping into your untapped genetic resources — not just our DNA, but a lot of things “over” or “above” our genome. For example, when you overheat, you are tapping into your epigenetics. Your body will perceive a threat and you will get multiple upgrades to “bail you out,” so to speak. When you tap into your epigenetics, through epigenetic therapies, you will experience thousands (over 4,000 in some studies) of enzymatic reactions that upgrade your system. You will feel it right away. If you want an epigenetic treatment, it is important to first check with your doctor, licensed medical professional, or primary physician to make sure it is safe for you. If you have a history of heart disease, blood pressure issues, suffer MS or neurological disorders, are pregnant, or are in a poor state of health, it is not the time to play the epigenetic card. If you are healthy and have consulted with your primary caregiver, you can consider delving into the world of epigenetic.
C. Contrast Therapy Experience
Contrast therapy through hot and cold water is a medical technique that has been recorded in Asia, Europe (Finland, etc.) going back millennia. According to Chinese medicine, you will be expanding and contracting your nervous system, which gets the energy flowing in the body. You will feel it right away. You know you have done it right if your experience a bit of euphoria at the end of the treatment. It is one way to experience how good it felt to be sweet sixteen again.
Recommendations: The objective of this treatment is to expand and contract the nervous system by dipping into the ice bath and then getting into the sauna. Stay in the sauna until you get real hot. Do this treatment a minimum of seven rounds. One round means one dip in the ice bath and one 5-minute session in the sauna until you heat up. Then, repeat.
D. Hot Yoga
Slather the magnesium scrub on your body and do some yoga/stretching in the sauna. You will experience some deep recovery through this treatment.
E. Design Your Own Therapies
You and your new Phuket Cleanse family members are going to get real creative over here in the ice and steam sauna center. Our guests are always coming up with great tips. When you do, get your smart phone out and film your tips. You can do it alone or with your bathing buddies. Put the tip(s) onto our Facebook page and you and your idea team will win a cool prize.
Find an epigenetic upgrade buddy (It is best to do this treatment with a partner or staff member). Set the timer on the sauna so it does not exceed 15 minutes. Enter the sauna. When you feel hot and ready to get out, push yourself another minute longer to allow yourself to overheat a bit.
Caution: If you are feeling symptoms of dizziness, nausea, or any state of unwellness, depart the sauna immediately.
Avoid sitting at all costs. Learn how to get to the gym the first few times you go. Then, start walking to and from the gym. Avoid taking transportation. Walk, swim, and move your body as much as possible. When you sit down, take some deep rest.
Meditate! Meditation is a big, big, big metabolic booster. We’ve created a library of our meditations as our gift for you.
Take afternoon naps for speeding up recovery. Nappers lose the most weight. Nappers feel the best and are enthusiastic until the end.
Do at least 2 ice baths a day. An ice bath freezes you back into a youthful version of you!
Go for a light dinner and then walk a bit after dinner. If there are some evening activities, finish your dinner early so you can walk a bit before the evening activities.
Physio improves metabolism by reducing inflammation and facilitating greater detoxification. Add a physio package to your program for regular physio treatments that will prevent injury and deeply relax you. We purposely keep the treatments at local Thai prices to encourage guests to do more physio for better results.
When you feel fatigued, over trained, and excessively sore, your metabolism is probably turned off. It is best to take a day for yoga, meditation, beach to get the metabolism turned back on again. If the body is over inflamed, your metabolism gets shut down until you recover. This is why we are suggesting here to improve your weight loss, by adding high quality recovery activities.
When you lie in the sun, you reduce inflammation. By decreasing inflammation, you will improve your metabolism. You will also increase your white blood cells and vitamin D levels, improving your detoxification and immune system.
Walk barefoot along the beach or along the property. The ground emits a piezoelectric field that improves metabolism and detoxification. This field is more potent if you walk with your feet in the ocean or swim in the ocean.
Sweating is one of the body’s most natural ways to eliminate toxins, making it a crucial part of detoxification. When compared to traditional Swedish saunas, infrared saunas allow you to eliminate about seven times more toxins.
Infrared sauna therapy promotes relaxation by helping to balance your body’s level of cortisol, your body’s primary stress hormone. The heat generated by the sauna will also help to relax muscles and relieve tension throughout the body, allowing you to relax and de-stress.
As the heat from infrared saunas increases your core body temperature, your circulation will increase along with it. Consistent infrared sauna sessions, especially in the middle-infrared level, can stimulate blood flow, improve muscle recovery, and decrease pain and inflammation after intense exercise.
The heat generated by an infrared sauna will cause your core temperature to increase, which can also lead to an increased heart rate — the same increase in heart rate that you experience when exercising. When your body has to work harder to lower your core temperature or keep up with an increased heart rate, your body will burn more calories, resulting in weight loss.
If you suffer from muscle aches or joint pain, infrared saunas can relieve this form of inflammation by increasing circulation and relaxing your muscles.
Infrared sauna technology can help purify your skin by eliminating toxins from your pores and increasing circulation, resulting in clearer, softer, and healthier-looking skin.
Stimulates your parasympathetic nervous system that helps your body return to a calm, relaxed state after the threat of danger, or even daily stress, has passed.
Improves athletic performance by refining your ability to focus on a goal or situation (another term for meditation used in this way is visualization).
Clears your mind for better quality sleep and slows your respiration for longer, deeper breaths.
Boosts your immune system by slowing the production of the stress hormone cortisol.
If you are not a vegetarian, a quality plant-based lifestyle with seafood (fatty fish, oysters, mussels) and sea vegetables would be optimum for you. If you are a vegan, you will need to supplement a bit. This link is a great link of supplements for vegetarians and vegans. www.jackkruse.com/top-ten-paleo-supplements
You will be reducing carbs as your energy source and turning to fat as an energy source. Keep a high fat diet of good quality fats such as fish oils, coconut oil, grass-fed ghee (clarified butter), avocados, and olive oil. Enjoy fatty fish, as it is rich in DHA and Omega 3s. Please be responsible consumers of animal-based foods by making sure you support sustainable means of fish resources.
When you wake up, within 20 minutes of rising, eat 50% of your daily carbohydrates with 25 grams of protein and 20-30 grams of fats. It is important to have a balanced breakfast to maintain an optimal metabolism. If you just have a high carb breakfast such as cereal, toast, and fruit, it will affect your metabolism negatively.
This will ultimately improve body composition. Intermittent fasting is great when you feel your metabolism and health is in an optimal state. When you want to do intermittent fasting, do it the style of the 5-2 diet by having a breakfast, skipping lunch and having dinner. Later when your body’s metabolism is ideal, you can do water fasts until lunch.
Have dinner between 45 minutes to one hour after your big workout. This will increase your protein to muscle synthesis. Eat a high protein dinner (25-75 grams). You can have the rest of your carbs, and some good fats. Certain fats will reduce your evening appetite and help you sleep. The fats you want are coconut oil, ghee, or pastured butter. You can use the fats in your sauces or salad dressings. You of course will not like coconut oil at every meal. Look for unscented coconut oil as it has a neutral flavor.
In the summer, you can stay up until about 11:00 PM. During fall and winter, be in bed no later than 10:00 PM. Sleep 7½ to 8 hours a day.
If you remain physically active after leaving Phuket Cleanse, you can start adding more carbs to your diet. Until you’ve achieved your ideal weight, we suggest a diet consisting of no more than 10% carbs. Once you’ve achieved your ideal weight, you can go up to 20% carbs in the summer months. It is natural for the body to have more carbs in the summer as this is when carbs are abundant. You will want to restrict them more in the winter, again following the natural cycles of nature. Carbs are not abundant in winter, nor should they be in your winter diet.
If possible, do most of your daily physical activity during the hours of 9:00 AM and 4:00 PM. These are the hours the body is primed for physical activity. It strengthens your overall constitution to be physical during these hours and get sunshine each day. You want to avoid sitting whenever possible. You want to do anything you can to increase your physical movement. Walk, walk, walk, and do your best to not sit down during the hours of 9:00 AM and 4:00 PM. Of course, this doesn’t match modern day work life. We are just telling you the optimal here so you can shoot for this on your days off.
If you work at home, you may want to work in the evening so you can spend as much time being physical in the day. If you work in the evening, use dim, amber lighting and download flux software to create an amber light on your computer screen. Make your life more physical by taking the furthest parking spot, take the stairs, carry your groceries, and build a daytime life around physical movement.
For lunch, eat the remaining 50% of your carbs. Eventually, you will find yourself skipping lunch a lot of the time, as your big breakfast will satiate you and allow you to do an intermittent fast until dinner. This practice will enable you to do a bit of a daily detox without deprivation. Daily intermittent fasting (a big breakfast, and no snacking or lunch until dinner) is a powerful anti-aging practice. The best time to workout is 1:00 to 5:00 PM. For best results, exercise in the day with lots of light.
Finish dinner by 7:00 PM, especially in fall and winter. Having dinner as late as 8:00 PM should only happen in the summertime when there is lots of light at this time. 8:00 PM is the outer limit for dinner in spring and summer. This tactic will make a huge difference in your metabolic health. No snack after dinner!
If you are successfully maintain an optimal diet: low carb, high seafood/sea vegetables with three plates a day of leafy green salad or green juices, you can go off all supplements. If you are not out in the sun, you need to take Vitamin D3. If you are not physically active, it would be good to take PQQ.
Now that you have a healthy metabolism and are living a healthy lifestyle, move the bulk of your protein consumption to the evening. The prototype human, our hunter and gatherer ancestors, hunted in the afternoon, and thus ate high protein at night. This combo of exercise, followed by protein, increases protein to muscle synthesis by 400%. This doesn’t mean you want to not have protein in the morning, it is just important that if you are having a big protein meal, you do so in the evening. When you are first getting your metabolism going, a high protein breakfast will kick in your metabolism.
If you are super active, meaning you workout 4 days a week or more, you can get as much as 30% of your calories from carbs. If not, stay in the 10-20% range. The closer you get to the summer solstice, June 21st, your carb consumption should be at the highest and the closer you are to winter solstice, December 21st, your carbs should be as close to zero as possible. This will greatly affect your immune/detoxification system, and your metabolism. Anytime you go off the natural eating cycles of our species and how we evolved, you slow down your metabolism.
Again, you will get the best protein to muscle synthesis benefit if you workout between 1:00 and 4:00 PM. You can do sprint type training or HIIT on the days you can’t workout during the afternoon optimal training hours.
Just by doing a late afternoon workout, followed by a high protein meal, you can increase your protein to muscle synthesis by 300 percent. If you follow it with an ice bath, you can increase it by 400 percent. This allows you to shred fat and increase muscle.
A fatty high protein meal at dinner strengthens hormone signaling while we sleep, which increases metabolism and all hormone functioning.