Good morning - Today is day 4!!

It has been so helpful and encouraging to hear your updates and questions. I thought I’d address some of them here as well as privately in emails. A few people have asked for additional detoxification support. Glutathione and NAD (NMN) are supportive supplements to consider. Here is a link to Fullscript with the exact supplements I'd recommend.

You can drink both DETOX Tea and Licorice Tea. Licorice is going to give you a boost in energy and Detox Tea will support your liver. 

Lastly, the next zoom call is this Jan 25th, Sunday at 9:00 AM, 20-30 min - virtual only. See you all soon and bring questions!! We will review ways to improve your sleep during the call.

Day 4 Intention | Microbiome Support

  • The microbiome is the gut’s ecosystem of microorganisms that influences digestion, immunity, hormones, detoxification, and inflammation.

  • Diet, stress, sleep, medications (especially antibiotics and steroids of any form such as an inhaler or cream), environment, infections, and life stage can impact the microbiome.

  • Low fiber, chronic stress, ultra-processed foods, and frequent medications can disrupt balance and reduce resilience.

  • A resilient microbiome is supported through consistent habits: diverse plants/fiber, fermented foods (if tolerated), and sleep, movement, and stress regulation. 

  • Fermented Food: Kimchi, kombucha, tempeh, sauerkraut, miso, pickles, apple cider vinegar, and coconut kefir.

CHECKLIST  FOR DAY 4

Morning Checklist

  • Lemon water (warm if possible) squeeze ½ a lemon into 8 ounces of water before coffee

  • Lymphatic movement refer to video

  • Breakfast: DETOX smoothie, 2 hard-boiled eggs

  • Movement: 20–45 minutes (walk, strength, or mobility)

  • Licorice tea or detox tea

  • Fermented Food: Kimchi, kombucha, tempeh, sauerkraut, miso, pickles, apple cider vinegar, and coconut kefir.

  •  Detox Tea will support your liver. 

Evening Checklist

  • Dinner: Zucchini noodles with turkey or grass-fed beef Bolognese

  • How is your hydration? 

  • Continue to let go of anything that does not serve you.  5 Minutes of breathwork before bed. Let go of old thoughts and breathe in space for new growth. Breathe in for 4, hold for 7, breathe out for 8.

  • Did you move today? If you didn’t have time yesterday, plan your day today and schedule a 20 min walk.

    Menu ideas for tomorrow

Breakfast: salmon, avocado, topped with cilantro and sliced green onion or chives over mixed greens.

Lunch: leftover detox soup with grilled chicken

Dinner: Roasted chicken, root veggies, sauteed spinach

Consider making a chicken soup for Sunday!! Recipe coming.

Be well, Dr. Kenney


--

Jill Kenney, ND