Tips for a transformative 14-day detox to build a foundation for lasting health
By Dr. Emilie Wilson
For years, my 14-day detox program, starting the second week of January, was one of the most popular experiences I offered. I loved it, too; meeting weekly to see how everyone was doing, celebrating wins, working through struggles, and (because I can’t resist) sharing the science behind food-based detoxification.
But I always had a hidden agenda:
To show people the healing power of good food.
And maybe to help make “food-based detox” more a way of life.
Food is medicine, but it’s also pleasure, and it can be both surprisingly easily.
Here’s what I shared with my food-based detox groups:
- Fill your plate with plants. Aim for at least 80 percent plants—fruits, veggies, nuts, seeds, grains, and a touch of olive oil, avocado, or coconut for healthy fats. Prioritize fruits and veggies.
- Focus on fullness, not counting. Don’t worry about carbs or calories. Eat until satisfied, not stuffed. If you’re not sure, take a break. That’s very European of you.
- Include Lean Protein. White meat, fish, or lean, grass-fed red meat. Always go for organic, locally sourced, and/or humanely raised.
- Drink more water than you think—half your body weight in ounces, and more if you’re sweating.
- Avoid the usual suspects. Cut out sugar, gluten, dairy, processed foods, alcohol, coffee, and any known food sensitivities.
- A detox can be depleting, especially around days 3-5 when your detox system kicks into gear. Plan to rest during this phase. Afterward, most people feel energized. When they don’t, my first piece of advice is to make sure they are eating enough.
- Get support. Detoxing with someone makes all the difference. A support system can help you stay on track.
- Enjoy your food. Flavor is key to success. Stock up on herbs, spices, and healthy sauces. Look for “Whole 30 Approved” labels at the grocery store, and experiment in the kitchen with your own salad dressings, pesto, chimichurri, and other superfood sauces.
- Tell your loved ones about your detox. It’s built-in accountability. You may just inspire them to make some healthy changes, too.
- Remember, it’s temporary—but transformative. This isn’t forever, but the pleasure and balance you find can easily become your new normal.
Curious about what happens after the 14-day detox? It’s not just about resetting your body—it’s about building a foundation for lasting health. Reintroduce foods slowly and be mindful of overindulging.
Discover simple, flavorful recipes, science-backed wellness advice, and experiment with practical ways to turn healthy habits into your new normal.
Dr. Emilie Wilson is a naturopathic doctor, acupuncturist, author, new mother, founder of Sanos Wellness, and creator of The EDIT, an online guide for women’s health and wellness. Learn more at sanoswellness.com.