What will we learn about on Day 3?
Below are the instructions and content that will guide you through the third day of the programme.
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1. Continuation of the changes from Day 2
An extra detoxifying note: Include food, environment and personal care that support detoxification. Check the list of foods and products that support the liver and detoxify the body.
2. Dietary adjustments
Days 2 to 5: Reduce calorie intake. The aim of this intervention is to get the body to start using its energy stores and activate processes such as autophagy and cell renewal. Meals are designed to provide essential nutrients while keeping calories low. The caloric intake is approximately 750 calories per day, consisting of 47 % of carbohydrate, 9 % of protein and 44 % of fat.
3. Additional support
- Daily exercise: set aside time each day for movement, such as walking, stretching and Tibetan exercises.
- Relaxation and stress management: incorporate relaxation and stress management techniques into your daily schedule, such as meditation, breathing exercises or relaxation baths.
- Supportive methods: include supportive ways of taking care of yourself, such as body brushing, tongue scrubbing, sauna, abdominal massage, etc.
4. Community support and interaction
- Live meeting: join our live meetings with Dr Tina Prodnik and guests where we will answer your questions, practice and share tips for a successful continuation of the programme.
- Community support: participate in our closed Facebook group where you can share your experiences, ask questions and receive support from other participants. The group is designed to foster two-way communication and interactivity for the greater success of us all.
5. Recording and reflection
- Food and well-being journaling: keep a regular journal of what you eat, how you feel and what insights and lessons you learn during the week.
Materials:Workbook
The workbook is your key tool throughout the programme. It contains all the necessary information, tasks and space to record your observations and progress. It is your help and guide to work successfully through the week and provides a brief summary of the week.
