Contact Us

Use the form on the right to contact us.

You can edit the text in this area, and change where the contact form on the right submits to, by entering edit mode using the modes on the bottom right. 

4067 Los Arabis Dr
Lafayette, CA, 94549
United States

510.289.6316

What is Your Plan?

Blog

What is Your Plan?

Cary Berkley

I write this post after coming off of a week-long vacation where there was a fair amount of indulgence and over-consumption. This was completely planned for and enjoyed. However, often times when I allow myself to go feral on vacation, I return home feeling bloated and not fantastic. To get back on track I make sure to have a plan in place before I get home. Because I believe in bio-individuality (each person is unique with unique nutrition requirements), each individual will have a unique plan that works for their chemistry, goals, and lifestyle.

My plan looks like something like this:

First, I have a firm start date, usually not the first day I get back to allow myself some time to unpack and get organized, check email, collect some groceries, and do some laundry.

Second, I usually eliminate alcohol immediately. This automatically reduces bloating and inflammation, gives the liver a break, and I instantly start to feel better which gives me motivation. I also drink a glass of water with 1 tablespoon of Braags Apple Cider Vinegar each morning upon rising. This helps regulate blood sugar levels, balance pH levels, improve digestion, and boost the immune system.

Next, I intermittent fast. I like to practice intermittent fasting for at least 3 days per week, with a window of about 16-18 hours of not eating. I know this sounds like a long time, but if you have your last meal at 6 pm and your next meal at 10:30 or 11 am, it isn't so bad. When I am fasting, I will usually have a smoothie or light meal at 10:30, then a normal lunch around 1 pm. There is a lot of research available out there about the benefits of intermittent fasting on the brain, hormones, weight management, and even blood pressure. When I am not fasting, I like to wait 5 hours in between meals to allow my insulin levels to come all the way down and give my digestive system a rest.

Additionally, I will often log my food while I am doing a strict re-entry/reset plan. I try to plan as many meals ahead as I can, and at least make sure I know what I am eating next. I make my worst decisions when I find myself in a situation of being hungry without a plan. I like to use the Carb Counter app to track my food because of the ease-of-use, and I like visual interface to see my macronutrient breakdown and total calories.

Finally, what foods do I eat when I am doing a reset? I eat a mixture of clean animal and plant proteins (pasture-raised chicken and eggs, wild caught fish, lentils); plenty of organic vegetables (especially leafy greens); at least 1-2 pieces of in-season organic fruit every day; plenty of healthy fats; and the grains that I tolerate the best which are oats and sourdough rye bread.

I follow this structure strictly for at least 1-2 weeks, and drink copious amounts of water throughout the day (approximately half my body weight in ounces of water per day). This regimen gets my system back on-track, flushes out excess water, fat, and toxins, and makes me feel balanced. Once I feel balanced, I allow myself to indulge 1-2 times per week.

I hope this gives you some ideas on developing a reset plan for yourself. Do you have things you like to do when coming off a period of indulgence? I would love to hear about what works for you!