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Hit reset with this 3 Day Summer Reboot designed to support hormone balance, reduce bloating, boost energy, and curb sugar cravings—perfect for women in perimenopause or anyone looking for a seasonal wellness refresh.

I am excited to share something beautiful with you, my friend. During this 3-Day Summer Reboot, I will help you restore your beautiful body, mind, and soul. During this short reboot, I’ll walk you through practical nutrition tweaks, gentle movement, and mindful self-care rituals. It’s about a holistic approach—real food, simple daily habits, and a livelier sense of well-being. Whether you want an energy boost or just want to feel renewed for the sunny days ahead, this plan is about feeling good, inside and out.

How To Reboot Your Body During Summer

As a nutrition consultant and chef, I’ve worked with countless women who feel completely out of sync with their bodies during the summer—bloated, tired, craving sugar, and struggling to stay consistent with healthy habits. That’s exactly why I created this 3-Day Summer Reboot. It’s designed to gently support your hormones using fresh, seasonal foods that taste amazing and help your body feel lighter, more energized, and balanced, without extreme restrictions or boring meals.

Do you often feel stressed, depleted, and irritable? It’s not uncommon. Life is full of beauty and happiness, but when we move too fast, experience too much stress, and let our health take a backseat, we cannot fully embrace this beautiful life. This is often the case for my clients, and it was also true for me.

I used to live a life where I constantly felt stressed and tired. I wasn’t depressed, but I didn’t have that zest for life I deserved. I was not just physically tired, but also emotionally drained. I had anxiety, sleep issues, poor digestion, and dry hair. My skin was also dry regardless of the coconut oil I put on my face every night. Not too fun, right? I wanted a fabulous and full life – physically and emotionally – but I wasn’t sure how to make it happen. Then I learned about doing a summer “reboot.”.

I began to detoxify and cleanse physically and emotionally, and my life became fuller than it had ever been. I repaired my health and magnified my happiness in a way I never imagined possible, and I want you to do the same.

In this summer reboot, I teach you about the exact steps I took to find the emotional and physical freedom every single person desires. I am sharing this with you because I love you.

You have lucked out with this summer reboot. I have integrated the principles of a cleanse, a clean eating summer reboot, and an elimination diet into one fabulous program so that you can learn to eat to fuel your unique body and restore it to optimal condition.

The cleanse aspect of this summer reboot focuses on cleaning out the organs and removing unwanted waste that accumulates in the colon, digestive tract, and liver that can lead to disease or gut imbalances such as candida, parasites, and unwanted pathogens.

The clean eating aspect focuses on removing processed and packaged foods and consuming foods that are in their most natural state. By avoiding foods that are processed or refined, which may contain nitrates, chemicals, and pesticides, you reduce your exposure to free radicals that can harm your system and cause disease.

Lastly, the elimination diet aspect of this summer reboot will help you uncover hidden food allergies and sensitivities and improve digestion by discovering which foods are right for your body.

As you begin this summer reboot, know that there is no right or wrong when it comes to cleansing and clean eating. If you feel you do not want to add back in foods or eliminate certain foods, that’s okay. This is your summer reboot and your journey. I also have clients who focus more on the food than the emotional aspects of their lives while others spend the entire summer reboot focusing on lifestyle changes.

If you combine both, that is a home run in my book. Some of you may need to dive deeper into the summer reboot and do it longer and that’s fine too. However, whichever route you take, do not let yourself get overwhelmed during this summer reboot. Please listen to your gut and do not stress yourself out. This is the only way we truly cleanse our body and soul.

Just remember, you matter. It is your divine right to feel amazing and live a life of massive abundance.

Why Reboot

When clients first come to me, they always ask me why they should do a reboot. My question is – why wouldn’t you want to do a reboot?

We live in a very toxic world and our bodies, which are not meant to withstand such an enormous amount of toxins, cannot thrive as they were designed to without our support.

Many do not realize just how toxic our world is on both an emotional and physical level. We never unplug from our computers, we never turn our phones off, and we are always connected to Facebook, Snapchat, Twitter, etc. We are bombarded by chemicals, pesticides, herbicides, EMF waves, and pollution on a daily basis. We are too busy to make proper food choices, we deal with people in our lives that are negative, judgmental, and toxic, and we are subjected to unbelievable amounts of the biggest toxin – stress – in both our personal and professional lives.

Detoxing, aka “rebooting”,  cleanses our bodies from the inside out. It is the support our bodies need to thrive. It allows us to eliminate the toxins from our bodies and stress from our minds, and find inner peace and happiness. 

Why Reboot During the Summer

Many of my clients ask me if they should reboot seasonally. The answer is always yes.

Summer is the perfect time. With longer days and warmer temperatures, it’s easier to get outdoors and enjoy the fresh air and sunshine. Additionally, the summer months offer a bountiful harvest of fresh fruits and vegetables that are not only good for you but also delicious.

Some of the benefits include:

• Cleansing our bodies from toxins and helping us feel more energized and vibrant.
• Relaxing our minds from stress and helping us unwind with outdoor activities like hiking, swimming, or yoga classes.
• Boosting our immune systems to fight off germs during the busy travel season.

Each season we focus on revitalizing different organs with the seasonal bounty Mother Nature provides. Seasonal reboots are an essential part of my practice plus a vital part of my life.

When I began to reboot seasonally with the foods provided by Mother Nature, I naturally lost weight, gained more energy and had fewer wrinkles. Think of it as eating according to Mother Nature’s blueprint.

The summer is about slowing down and taking a vacation from life. In Chinese medicine, we celebrate cleansing the heart and the small intestine during this season.

The heart is the queen of your body. A healthy heart is a healthy body. When the heart is not pumping blood properly, circulation is poor, and constipation occurs, as do varicose veins, headaches, and lack of energy.

During summer rebooting, ridding yourself of the emotional and physical blockages you’re experiencing will help cleanse your heart.

Blockages are anything that holds us back from being the best version of ourselves and having a life that flows. As you work through this summer reboot, aim to release those blockages that aren’t serving you such as anger, resentment, self-doubt, fear, or anxiety.

The Science Behind Quick Wellness Resets

Even a short pause from your usual habits can make a noticeable difference. When you take three days to focus on real, nourishing foods, hydrate better, and tune in to your needs, the body starts to shift gears. A reset like this helps push the “refresh” button on systems that may have drifted into survival mode.

Here’s why those three days matter:

• Hormonal balance: Short resets help support the hormones that control energy, hunger, and stress. The body responds quickly when you add in steady nourishment and cut out common irritants.
• Digestive reset: When you cut out heavy, processed foods, your digestive system gets a break. This can calm inflammation and bring back regularity—think of it as a mini vacation for your gut.
• Mental clarity: With steady nutrition, hydration, and restful sleep, the brain fog of everyday life starts to lift. This supports a lighter mood and sharper focus, even in just a few days.

These changes are small, but they add up fast, especially when you use a focused summer window to encourage them.

Summer Reboot Tips

If you’re ready to experience the many benefits of a Summer Reboot, there are plenty of ways to get started, and here are some tips to make the most out of this 3 Day Summer Reboot.

One of the first things you can do to get started on your reboot is to stock up on plenty of fresh fruits and vegetables. This can include anything from leafy greens like kale and spinach, to colorful fruits like strawberries and blueberries. These foods are naturally detoxifying, helping our bodies flush out toxins, while also providing us with essential vitamins and minerals that boost our energy levels, and keep us looking and feeling great. .

If you need ideas for simple swaps or produce-packed meals, see my guide to nourishing your body in summer. For a delicious way to get more of these summery flavors, try my Refreshing Summer Detox Salad. It’s light, crunchy, and hits all the right notes—plus, you can throw it together in minutes.

Keep things interesting by working in new seasonal recipes every week. Craving variety? Browse my round-up of Fresh and Light Summer Meals for plenty of inspiration that keeps your daily menu bright and simple.

You can also clean out the pantry and cabinets from foods that do not serve or nourish your body.  Some common foods to remove from your diet include refined sugar, white flour, and processed food. These foods promote inflammation in the body, which can make you feel sluggish, bloated, and just generally unhealthy.

Another great way to reboot is to increase your water intake. Drink plenty of water throughout the day as a way to help flush out toxins and keep yourself hydrated. Aim for at least eight glasses per day for best results. If you want to get even more from your hydration routine, see my tips on the health benefits of lemon and cucumber water for inspiration.

Also, try incorporating some natural herbs into your daily routine as another way to boost detoxification. Some great options include garlic, cilantro, turmeric, cinnamon, and ginger. These natural ingredients have cleansing properties that help our bodies eliminate harmful toxins.

Another key component of a successful summer reboot is staying active. Whether it’s taking a morning yoga class or going for a hike in the afternoon, staying active will not only help you feel more energized, but it will also have relaxing benefits that can be especially helpful during this busy time!

A mindful pause works wonders, reducing stress and boosting energy. If you want to learn more about how these habits support your hormones and mood, I recommend checking out my thoughts on How to Support Your Adrenal Health. A few minutes each day can actually build resilience over time.

I know you might be thinking, “When should I plan this with all the summer vacations and BBQs I’m invited to?”

That’s easy! Plan your 3 Day Summer Reboot for any time that works best for you, whether it’s the week before your vacation or right after Labor Day. Just make sure to give yourself a few days in between to ease back into your regular eating habits.

Summertime is the perfect opportunity to give your body a much-needed break from processed and unhealthy foods. When you follow these simple tips, you can easily enjoy a delicious and nutritious summer reboot that will leave you feeling refreshed and rejuvenated!

If you need new ways to keep your meals light and kitchen cool, check out my favorite Summer Cooking Tips. These ideas make it easy to work fresh, nourishing foods into your routine without turning your whole life upside down.

Let’s get started!

DAY 1

BREAKFAST

BERRY BOMB SMOOTHIE

1 ½ cup dairy-free milk or coconut water

½ avocado

½ cup of frozen berries

1 cup of kale

1 tablespoon raw cacao

LUNCH

BERRIES IN A BOX

Serves 1

2 cups romaine lettuce, chopped

½ bunch parsley, chopped

5 to 6 mint leaves

Handful of blueberries

2 tablespoons sunflower seeds

1 teaspoon nutritional yeast (optional)

ASSEMBLE THE SALAD: Add all the ingredients to a large bowl. Top with Basil Detox Pesto.

BASIL DETOX PESTO

4 cups fresh basil

Juice of 1 lemon

1 garlic clove

¼ cup extra-virgin olive oil

½ teaspoon sea salt

1 teaspoon black pepper

BLEND: Blend all the ingredients until smooth. Serve as a dressing for your salad.

DINNER

SWEET POTATO AND CAULIFLOWER MASH WITH PEAS

Serves 2

2 medium sweet potatoes, chopped and peeled

1 large head cauliflower, chopped

1 tablespoon coconut oil

Sea salt, to taste

1 cup peas

3 tablespoons of hemp seeds

STEAM YOUR VEGETABLES: Add the sweet potatoes to a large steam basket with about one inch of water underneath. Cover and allow the sweet potatoes to steam for about 10 to 12 minutes until soft. Remove and steam the cauliflower for about 5 minutes in the same manner. Add the steamed vegetables to a bowl along with coconut oil and sea salt. Mash with a fork until well incorporated. Top with peas and hemp seeds and serve.

 

DAY 2

BREAKFAST

FRUIT PLATE

Serves 1

1 green apple, chopped

1 cup pineapple, chopped

3 tablespoons hemp seeds

1 mint sprig

MIX AND SERVE: Add all the ingredients to a bowl and serve.

LUNCH

SALAD IN A JAR

Serves 1

3 tablespoons Tahini Dressing (recipe below)

¼ cup red cabbage, chopped

1 handful spinach

5 to 6 grapefruit slices

5 to 6 cucumber slices

1 handful cilantro, chopped

1 tablespoon hemp seeds (topping)

TAHINI DRESSING

3 tablespoons tahini

Juice of 1 lemon

2 tablespoons water

1 garlic clove, minced

Sea salt, to taste

NOTE: If you are not familiar with salads in jars, the whole purpose is to create a beautiful salad stored in a mason jar for convenience. It is important to layer the ingredients as listed to ensure that the salad doesn’t wilt before you are ready to eat.

ASSEMBLE THE SALAD: Use a wide-mouth, quart-sized mason jar. Add the Tahini Dressing to the bottom of the jar. Next, add red cabbage, spinach, grapefruit, cucumber, cilantro, and hemp seeds. Finally, close the jar and store in a refrigerator. When you are ready to serve, simply shake the jar until well coated and eat from the jar or pour into a salad bowl.

DINNER:

SUMMER BAKED VEGETABLES WITH CHOICE OF PROTEIN

Serves 2

1 bunch asparagus, tough ends removed

1 small head cauliflower, chopped

1 small head of broccoli, chopped

1 onion, chopped

1 garlic clove, minced

Sea salt and black pepper, to taste

2 tablespoons melted coconut oil

PREHEAT OVEN TO 425 DEGREES FAHRENHEIT: Then, add the asparagus, cauliflower, broccoli, onion, and garlic to a large bowl. Toss in melted coconut until coated and spread onto a baking sheet. Bake for 20 minutes and serve.

 DAY 3

BREAKFAST

CHOCOLATE CHIA PUDDING

Serves 1

1 cup dairy-free milk

1 tablespoon honey

⅓ cup chia seeds

1 teaspoon cinnamon

2 tablespoons raw cacao powder

1 tablespoon unsweetened, shredded coconut

MIX THE INGREDIENTS: Mix the dairy-free milk and honey together until the honey is dissolved. Next add chia seeds, cinnamon, and raw cacao powder. Allow the mixture to set for about 8 to 10 minutes. When the pudding is thick, top with shredded coconut and serve.

 LUNCH

SWEET KALE SALAD

Serves 2

½ bunch kale, chopped

½ bunch dandelion greens, chopped

½ bunch mint leaves, chopped

1 garlic clove, minced

Sea salt and black pepper, to taste

1 avocado

3 tablespoons Bragg’s Raw Apple Cider Vinegar

1 teaspoon honey

1 grapefruit, chopped

ASSEMBLE THE SALAD: Add the kale, dandelion, mint, garlic, sea salt, black pepper, avocado, raw apple cider vinegar, and honey to a large bowl. Massage the ingredients using clean hands until the kale and dandelions have wilted. Top with chopped grapefruit.

DINNER

SAUTÉED GREEN BEANS WITH CHOICE OF PROTEIN

Serves 2

2 tablespoons coconut oil

1 onion, chopped

1 pound green beans

2 garlic cloves, minced

1 tablespoon Herbes de Provence (spice mixture found in the spice aisle)

*Sea salt, to taste (use only if Herbes de Provence does not have added salt)

3 tablespoons hemp seeds

PREPARE: Add coconut oil to a hot sauté pan. Next add onion and sauté until fragrant. Then add the green beans, garlic, Herbes de Provence, and sea salt. Sauté for about 12 to 15 minutes until the green beans are tender. Serve topped with hemp seeds.

If you’re looking for more inspiration, you’ll find plenty of delicious ideas in my roundup of best summer side dishes. Thanks for joining me—here’s to a bright, energized season ahead. If you have tips to share or want to swap summer favorites, I’d love to hear from you in the comments!

Enjoy!

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