Just 21 days and the results will speak for themselves.

21 days without some of your favorite foods,  having to explain to others why you are doing it. This might seem hard, but for most it is easy after the first couple of days if you recognise that you will heal your body; you will learn new things about how and why and what you eat; and you will ultimately, feel so much better than you do right now.

It’s not hard if your mindset is on the benefits! Here are some that your are likely to find on your 21 day journey:

  • You will enjoy more consistent energy
  • You will sleep better
  • You will wake up feeling more alert
  • You will have improved clarity of thought throughout the day
  • You will have less digestive stress
  • You will have a taste bud revival and enjoy food more
  • You will feel the difference between emotional appetite and real hunger
  • Your skin will be brighter
  • People will comment on the way you look!
  • You will work out what works for you, stop dieting and just eat!

The Rules

  1. Eat real food.
  2. Avoid sugar, grains, unhealthy fats, beans/legumes.
    • Grains, sugars, sweetened beverages: Processed carbohydrates drive excess insulin production, which can lead to lifelong insidious weight gain. Even if you don’t have excess body fat concerns, a high insulin-producing diet promotes systemic inflammation, fatigue, and burnout. Grains might be the most offensive foods in your diet because they also contain “anti-nutrients” that may cause health problems beyond just gaining weight. Sweeteners are worse than sugar, the body’s insulin response is the same as sugar, however with nothing to process it leads to a irrepressible hunger which leads to gluttonous eating eventually.
    • Industrial and polyunsaturated oils: Trans and partially-hydrogenated fats (from heavily processed snack or frozen foods); deep-fried menu items (from fast-food joints), assorted packaged snacks and baked goods (chips, crackers, cookies, etc.), margarine-type spreads, and bottled vegetable oils (canola, corn, safflower, etc.) promote oxidation and inflammation, setting the stage for cancer and heart disease.
    • Beans and other legumes: Beans, lentils, peanuts, peas, and soy products contain anti-nutrients that compromise digestion, immune function, and general health. The highly-touted fiber in beans is problematic, and the carbohydrate content in all legumes is high enough to warrant cutting or eliminating them in the interest of moderating insulin production.
    • Dairy: Most commercial dairy products are unhealthy for everyone – laden with hormones and other impurities. Butter and heavy cream are the preferred forms of dairy, if you are lactose tolerant.
  3. Align your carbohydrate  intake with your weight goals and activity levels.
    • Protein: Average 0.8 – 1.8 gram per kilogram of lean body mass/day – depending on activity levels (more at times is fine).
    • Carbs: 50-100 grams/day (or less) = accelerated fat loss. 100-150 grams/day = effortless weight maintenance. Heavy exercisers can increase carb intake as needed to replace glycogen stores on big training days.
    • Fat: Enjoy freely but sensibly for balance of caloric needs and high dietary satisfaction levels.
    • Calculate your baseline requirements here.
  4. No Alcohol.
    • 21 days of no alcohol is a big commitment for some, the bigger the commitment require, the more you need to do this!
    • Alcohol is a toxin and is prioritised by our digestive system a the first to process ahead of vitamins, minerals, other carbohydrates in order to get it out of the system first.
    • When alcohol is in the system, all other macro-nutrients consumed are stored as fat
  5. Sleep. 
    • Adequate sleep is essential for health, helping us solidify memories and learn new skills, allowing muscles to grow and fat to burn, and maintaining the circadian rhythms that govern our immune system and metabolism.
    • Commit to at least 8 hours a night. Limit artificial light at night to avoid disruption of your sleep cycle.
    • Try these tips to ensure the best sleep possible.
  6. Mindfulness.
    • Take a quite 10 minutes, soon after waking, to shut out the world, be calm, think of the world as it should be for a moment.
    • After 5 minutes consider what you will not react to during the day, and how you will simplify and “quieten” your world for you and your associates.
    • This is your protected time to see the world as it should be, then go out and fill that space.

Post Challenge Assessment

After the 21 day reset I have no doubt you will be feeling on top of the world and replaced the “How do I motivate myself?” question with “How do I avoid burn-out as I have too much to do?”

Living with the 21 day plan is possible and very healthy for all, but difficult in the modern day social environment. My recommendation is to identify the factors that are impacting your life the most and managing these closely. To do this we reintroduce elements in stages and monitor the reaction. If you were strict in the 21 days you may intuitively know the culprits. For me it was alcohol!

  • Day 22 – Reintroduce non-gluten grains (Rice, Quinoa, Oats, Corn). These are not essential, but if you are a grain fan these are the best choices!
  • Day 26 –Reintroduce Alcohol if favored . Keep to social only, two standard drinks per day maximum.
  • Day 30 – Decision time! reflect how you felt on day 21. Decide what you need back and monitor. If your vitality slips, jump on it and adjust while it is fresh!

21 day Challenge shopping list


Artichoke Cucumbers Parsnips
Arugula Eggplant Peppers (all kinds)
Asparagus Endive Pumpkin
Avocados Fennel Purslane
Beets/Beet Greens Fiddlehead Ferns Radishes
Bell Peppers Garlic Romaine Lettuce
Bok Choy Green Beans Rutabaga
Broccoli Jerusalem Artichokes Sea Vegetables
Broccoli Rabe Jicama Spinach
Brussels Sprouts Kale Squash
Cabbage Kohlrabi Swiss Chard
Carrots Leeks Tomatoes
Cauliflower Mushrooms Turnip Greens
Celery Mustard Greens Watercress
Celery Root Olives
Collards Onions
Cassava Sweet Potatoes Yams
Potatoes Wild Rice Taro


Anchovies Mahi Mahi Salmon
Bass Monkfish Sardines
Cod Mullet Tilapia
Eel Northern Pike Tuna
Haddock Orange Roughy Walleye
Halibut Perch Any Other Wild Fish
Herring Red Snapper
Mackerel Rockfish


Abalone Lobster Scallops
Clams Mussels Shrimp
Crab Oysters
Crayfish Prawns

Meat and Poultry

Beef Goat Pork
Chicken Lamb
Game Meat
Alligator Emu Rabbit
Bear Goose Snakes
Buffalo Pheasant Turkey
Caribou Kangaroo Venison
Duck Ostrich
Elk Quail
Organ Meats
Hearts Liver Sweetbreads
Kidney Bone Marrow Tongue


Chicken Goose Roe/Caviar
Duck Pheasant Other Bird Eggs
Emu Quail

Nuts and Seeds

Almonds Pecans Sunflower Seeds
Brazil Nuts Pine Nuts Walnuts
Hazelnuts Pistachios Derivative Butters
Hempseeds Pumpkin seeds
Macadamias Sesame Seeds

Healthy Fats/Oils

Avocado Oil Macadamia Oil Unprocessed Palm Oil
Butter/Ghee Olive Oil Walnut Oil
Coconut Oil/Milk Sesame Oil
Lard Tallow


Blackberries Boysenberries Gooseberries
Blueberries Cranberries Raspberries
Other Fruits
Apple Honeydew Melon Pears
Apricot Kiwi Persimmon
Banana Lemon Plums
Cantalope Lime Pomegranate
Cherries Lychee Rhubarb
Coconut Mango Star Fruit
Figs Nectarine Strawberries
Goji Berries Orange Tangerine
Grapefruit Papaya Watermelon
Grapes Passion Fruit All other fruits
Guava Peaches

Spices and Herbs

Anise Cumin Peppermint
Basil Dill Rosemary
Black Pepper Fennel Sage
Cayenne Pepper Ginger Stevia
Chili Pepper Mint Tarragon
Cilantro Mustard Seeds Thyme
Coriander Seeds Nutmeg Turmeric
Cinnamon Oregano
Cloves Paprika


In Moderation

100% Full Fat Cream