15-Day Cortisol Cleanse Plan:Holistic Reset for Stress & Adrenal Balance

⚠️ Disclaimer: This is for educational purposes only and is not a substitute for medical advice. Always consult your healthcare provider before starting any new health program.

🧠 Why This Cleanse Works

• Balances blood sugar to reduce cortisol spikes

• Supports adrenal function with whole foods and hydration

• Reduces inflammation with anti-stress nutrients

• Calms the nervous system through lifestyle rituals

• Improves sleep — essential for hormone balance

📅 Daily Structure (Same for All 15 Days)

🥑 Cortisol-Balancing Foods to Focus On

• Healthy Fats: avocado, olive oil, flaxseeds, walnuts

• High-quality proteins: lentils, beans, tofu, quinoa, tempeh, pumpkin seeds

• Complex carbs: oats, quinoa, sweet potatoes, berries

• Adaptogens: ashwagandha, maca, holy basil (if tolerated)

• Minerals & vitamins: leafy greens, citrus, bananas, pumpkin seeds, magnesium-rich foods

• Hydration: herbal teas (chamomile, lemon balm, rooibos), electrolyte water

🚫 Avoid:

• Caffeine overload

• Alcohol

• Processed sugar

• Ultra-processed foods

• Late-night eating

🧘‍♀️ Lifestyle Focus

• Grounding or morning sunlight

• 5–10 min daily breathing exercises or journaling

• 15–30 min gentle movement

• Digital detox in the evening

• Prioritizing 7–9 hrs of sleep

📆 15-Day Cleanse Schedule

🥗 Days 1–3: Reset & Hydrate

• Focus: Hydration, removing processed sugar & caffeine

• Add 2 extra glasses of water daily

• Lemon water upon waking

• Replace coffee with green tea or herbal teas

• 1 daily mindfulness practice (e.g., box breathing)

Sample Breakfast: Quinoa porridge with almond butter & blueberries
Evening Ritual: Warm chamomile tea + journaling

🥬 Days 4–6: Blood Sugar Balance

• Eat protein with every meal

• No refined sugar or skipping meals

• Add magnesium-rich snacks (pumpkin seeds, banana + almond butter)

• Gentle stretching after meals

Sample Lunch: Lentil salad with avocado, olive oil, greens, and lemon
Evening Ritual: 10 min walk after dinner

🌿 Days 7–9: Adaptogen Support

• Introduce adaptogens: ashwagandha, maca, or holy basil tea

• Increase fiber intake to support gut health

• Add one daily breathing or meditation session

Sample Smoothie: Maca + banana + spinach + almond milk + flaxseed
Evening Ritual: Epsom salt foot soak or warm bath

🌞 Days 10–12: Nervous System Calm

• Prioritize sleep: aim for 7–9 hrs nightly

• Screen-free time at least 1 hour before bed

• Include calming rituals (lavender oil, warm bath, light reading)

Sample Dinner: Baked sweet potato with quinoa, black beans, sautéed kale
Evening Ritual: Lavender aromatherapy + magnesium drink

🌻 Days 13–15: Deep Rejuvenation

• Reflect and journal progress

• Practice daily gratitude

• Gentle movement like yoga, walking, or dancing

• Continue hydration and adaptogens

Sample Snack: Herbal tea + apple slices + almond butter
Evening Ritual: Deep breathing + affirmations

💪 Optional Add-Ons

• 🌿 Herbs & Supplements (consult a professional):

  • Ashwagandha (stress adaptogen)

  • Magnesium glycinate (relaxation & sleep)

  • Vitamin C + B vitamins (adrenal support)

• 🧘 Mind-Body Practices:

  • Breathwork (box breathing or 4-7-8 breathing)

  • Gentle yoga or walking in nature

  • Gratitude journaling

📝 Cleanse Tips for Success

• Meal prep to avoid stress eating

• Use glass water bottles to track hydration

• Keep a daily journal: mood, energy, sleep

• Give yourself grace — this is a reset, not a punishment

• Progress > perfection

• “Download your FREE 15-Day Cortisol Cleanse Checklist to keep on your fridge or phone. Stay consistent and watch your energy, mood, and sleep improve.”
• 15_Day_Cortisol_Cleanse_Checklist (1)

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