When we consider what preventative medicine entails, one practice that is shared across many healing traditions is working with and aligning to the natural seasons as a guide. This includes seasonal eating, which is essentially eating foods that are appropriate to the weather, temperature and time of year (often a reflection of what grows and is harvested during said season). This can also be as simple as what clothing we wear, what activities we participate in, the speed at which we move, even the ratio of social to internal time. Much of this is intuitive, and happens without force.
In this article we will go over some recipe ideas, practices and a simple flow for a five day cleanse to reset, ground in and settle into the new season. Now this cleanse, being gentle, is actually nice to consider anytime of year, especially if you tend towards more deficient states.
Recipes for the Fall Cleanse
As we slow, temperatures fall and activity levels tend to soften, we want to ensure our bodies are well nourished with easy to digest, warm, grounding foods. We want to focus on foods that nourish the lungs and large intestine, as these are the organ systems most predominant during fall as described in Five Element Theory in Traditional Chinese Medicine. Some favorites:
Simple Chicken Bone Broth
I use an InstaPot, 4 organic chicken thighs bone in/skin on, fresh fennel bulb and stalks, bay leaf and sea salt. I keep it very simple, if I am making a broth for more culinary purposes I add garlic, onion and carrots, however for cleansing simple is best to avoid reactions. Fennel is so soothing for the digestive tract, adding to the gut healing benefits as well as being delicious (note that in a broth it does not take like licorice). After the broth is finished cooking, add a handful of fresh herbs such as cilantro, rosemary parsley, and thyme. Let it steep until the broth is cool, at which point you filter into glass jars and store in the fridge. Alternatively you can do beef or lamb bones, or even turkey bones. I just personally prefer chicken. If you can find chicken feet that can add even more collagen. If you have a stressed gallbladder, sometimes I recommend skimming off some of the fatty layer from the top. You will still get the collagen and amino acids without so much of that fat. Otherwise leave it and it helps curb the blood sugar swings that can happen on broth fast days.
Pumpkin or Butternut Squash Soup
Simply roast the squash with salt and cumin from there blended into a soup with a 1/2 cup of bone or veggie broth, a tsp of turmeric, tsp fresh chopped ginger and a small amount of high quality salt. Squash are full of antioxidants and fiber, and tend to be safe for those with sensitive digestive tracts. They nourish the root and sacral chakras. Alternatively you can just roast and eat whole without blending. Again when I am making this for culinary purposes I tend to add some thick coconut milk, more spices and some coconut aminos however for the purposes of cleansing we keep the recipes super simple.
Pears and/or Apple Chia/Flax Porridge
Chop 4 large apples and 4 large pears, and simmer covered with cinnamon stick, slice open a vanilla bean and scoop out the paste (you can use a tablespoon of vanilla extract if you cannot find whole vanilla beans. I make a large batch and reheat individual servings. Sprinkle a tsp each of freshly ground flax and chia. I prefer to grind a quarter cup of each and store in the fridge for up to three days, I add it fresh instead of mixing it into the apples and pears directly. Pears and Apples when cooked are very nourishing for the large intestine, full of fiber and really help with proper bowel movements. The malic acid in apples helps with liver/gallbladder bile flow. The added flax and chia of course add fiber, as well as essential fatty acids. The chia especially are soothing and healing for mucous membranes. If you are struggling with candida I would use a simple chia pudding instead here. You can grind a tablespoon each of chia and flax, add hot water to make a “gruel”, then add some cinnamon and a splash of non dairy unsweetened milk. It’s an interesting texture so think of it more as a medicinal food!
Arugula/Mustard Green Salad (Raw or Sautéed)
Get some baby arugula and/or mustard greens, fresh chopped cilantro and/or parsley. Optional add-ins are Shaved radish, carrots, daikon. Toss with lemon juice, olive oil. These greens are my favorite for several reasons. One they easier to digest than kale, they have the bitter/spicy quality that is clearing for the sinuses and lungs, while also being liver and bile supportive. They add heat without being capsaicin (pepper) based, so tend to be well tolerated by most and do not irritate the stomach lining in the same way that other spicy food may. If you don’t digest greens well I would lightly sauté them rather than raw.
Supplements/Herbs for the Fall Cleanse
Cleansing Tea
There are many options here, I have made my own blends with specific herbs, however to make it simple I recommend a few blends: Traditional Medicinals Throat Coat with Lemon and Echinacea, Organic Ginger Tea (either dry or fresh), Gaia Respiratory Blend, things like that. For a loose leaf blend if interested: equal parts Burdock Root, Licorice Root, Skullcap (Scutellaria latiflora), Mullein and add a few broken up Star Anise Pods. There are many options here, if you would like a personalized tea blend please reach out!
Probiotic
One focus is to rebalance the microbiome, enhancing our immunity and managing inflammation levels through supporting diversity in our flora. For this, there are several options, a go to is Megasporebiotic, another I really like is Lactobacillus SCD (both safe if there is SIBO history. In general it is best to know your current microbial balance to decide on what probiotic is appropriate.
Cell Core TUDCA
I love including this because of the bile support and melatonin, supporting the nervous system tone, proper motility and gentle drainage.
Magnesium Glycinate
Magnesium is one of my favorite things to supplement, and the glycinate form supports nervous system relaxation and sleep by feeding GABA pathways. Whenever we are cleansing our magnesium requirements go up. In general taking 2-3 capsules/day is a good amount.
Methylated/Activated B Complex (or Multivitamin)
B vitamins support methylation, energy, mood and liver pathway detoxification, immune system etc. So I often have folks add these in. The caveat is most will want to pause these if you are planning to do a few days with just broth and tea, they can be quite nauseating on an empty stomach. Some will do ok with the liposomal forms.
Others to consider
Here it depends on your unique needs, my general preference for cleanses is as simple as possible, in the vein of trusting your body to do what it needs, and allowing some space to simplify. Simple is easier on the body and the nervous system. Here are things I might consider adding as well: NAC and/or Glutathione, Binders (good to have on hand and take when intuitively called), Sleep Support (herbs/nutrients).
Preparation
In the few days before, gather supplies and see what of your to do list you can get done so as to have a gentler schedule for the weekend or week. If you can schedule a massage, acupuncture, energy healing or some sort of therapy for the week or weekend that is wonderful. I would also recommend pausing social media and technology as much as possible. One of the biggest decisions to make is if you are going to cut out caffeine during the cleanse. Ideally you do, however please don’t try to both cut out coffee and cleanse at the same time as there is a big chance you will get a caffeine withdrawal headache and that will take away from the enjoyment of the process. So for some I just say keep one small cup of coffee or tea in the morning blended with collagen and non dairy milk. Otherwise plan to cut the caffeine at least a week prior to the cleanse. Some folks will do ok swapping out for a green tea which has anti-inflammatory benefits in addition to less caffeine, so this is a good middle of the road option.
Set Intentions
Anytime we undergo a cleanse, it is an opportunity to both let go and call in. Before you start the cleanse, journal about what your goals are, why you are called to cleanse, and perhaps what would you like to let go of. Generally speaking, the fall is the time we transition from the external-growth-action phases of the year (spring/summer), into the internal-release-rest phases. So simply entering into this cleanse with the idea to allow yourself to slow and acclimate, to release the extra stimulation of the summer months and settling into the shadow elements is perfect. If we allow ourselves seasons of rest we stay healthier, physically and emotionally.
Note that the overall calorie level is lower than normal to prepare for broth fast. If you have significant adrenal fatigue I would recommend adding a larger protein rich dinner such as simple meat with cooked veggies, keep it simple (Autoimmune Paleo Diet recipes are great).
Oftentimes a cleanse is an opportunity to reset habits, so its both the benefits of the few days of focused care, and you can feel out if anything diet or habit wise could use a loving upgrade and integrate those changes afterwards.
Sample Schedule
Here is a general schedule to follow. You can do this for as little as three days (long weekend can work well) up to 7! You will see a general plan for three days of the cleanse, and essentially you can do the preparation and “refeeding” for several days before and after for a deeper experience. For those who feel ready I encourage trying to do 1-3 days with just broth and tea.
Day One
Upon Waking: Large cup of warm water or tea. If you have tea, drink a full cup of Lukewarm water before flushing.
Morning Movement Mindfulness: If you can sit outside do so, otherwise find a sunny window.
Start with simply breathing, (you can do the Morning Meditation Webinar for guidance however avoiding screens is ideal). Start with eyes closed and really soften the belly. Sit with your intention, simply unwinding and slowing down. Allow yourself permission to feel that everything is ok, that you are ok.
Morning Meal (ideally within on hour of waking): Warm Apple/Pear Chia/Flax Porridge
Supplements: Probiotic & B Complex or Multivitamin
In between meals: Lots of water (not cold, cool or warm is best), can also drink tea.
Movement: Walk, Yoga or Qi Gong
Mid Day Meal: Pumpkin and Butternut Squash Soup
Self Care: Warm (not hot) Epsom Salt Bath, or Gentle Sauna followed by quick cold shower.
Castor Oil Pack. Add NAC/glutathione and/or binder after drainage support practices.
Evening Meal: Arugula Salad and Chicken Broth (can add chopped fresh cilantro or parsley if you digest greens well) Avoid over salting.
Evening Supplements: Magnesium and TUDCA, sleep support if needed.
Day Two
If you have never fasted or cleansed before, or if you have a busy life and not necessarily an opportunity to rest or scale your schedule down I recommend trying 3 days of the Day One Protocol.
Upon Waking: Large cup of warm water or tea. If you have tea, drink a full cup of Luke warm water before to flush.
Morning Movement Mindfulness: Simply repeat what you did the previous day, or experiment with another modality to see what brings you the most peace.
Morning Meal (ideally within on hour of waking): Cup of Broth (Drink it very slow and mindfully)
Supplements: Probiotic
In between meals: Lots of water (not cold, cool or warm is best), can also drink tea.
Movement: Walk, Yoga or Qi Gong (very gentle if doing just broth)
Mid Day Meal: Cup of Broth
Self Care: Castor Oil Pack. Add NAC/glutathione and/or binder after drainage support practices.
Evening Meal: Cup of Broth (can add chopped fresh cilantro or parsley if you digest greens well) Avoid over salting.
Evening Supplements: Magnesium and TUDCA, sleep support if needed.
NOTE: You can try to do 2-3 days of Broth if you are experienced, never fast alone in your house! Please check in with your provider to see if it is safe to do a more extended liquids fast.
Day Three
Upon Waking: Large cup of warm water or tea. If you have tea, drink a full cup of Luke warm water before to flush.
Morning Movement Mindfulness: If you can sit outside do so, otherwise find a sunny window.
Start with simply breathing, (you can do the Morning Meditation Webinar for guidance however avoiding screens is ideal). Start with eyes closed and really soften the belly. Sit with your intention, simply unwinding and slowing down. Allow yourself permission to feel that everything is ok, that you are ok.
Morning Meal (ideally within on hour of waking): Warm Apple/Pear Chia/Flax Porridge
Supplements: Probiotic & B Complex or Multivitamin
In between meals: Lots of water (not cold, cool or warm is best), can also drink tea.
Movement: Walk, Yoga or Qi Gong
Mid Day Meal: Pumpkin and Butternut Squash Soup
Self Care: Warm (not hot) Epsom Salt Bath, or Gentle Sauna followed by quick cold shower.
Castor Oil Pack. Add NAC/glutathione and/or binder after drainage support practices.
Evening Meal: Chicken Broth (can add chopped fresh cilantro or parsley if you digest greens well) Avoid over salting.
Evening Supplements: Magnesium and TUDCA, sleep support if needed.
After the Cleanse
After the main cleanse days are complete, still be very mindful about what, how much and how you are eating. Choose simple foods much like the recipes above, eat slowly and with gratitude, and definitely avoid overeating as this is common after a cleanse.
Take note of what came up for you, did you face any fears around starvation, did you notice any addictive behaviors related to food come up. Did you get irritable or angry, or sad? When we enter into a container consciously, everything that comes up is purposeful, i.e. serving our intentions.
Did you notice you had significantly more energy on the days with just broth? Some will notice this and this means likely there is some sluggishness with digesting and breaking down foods. Did you get a headache? Hopefully now, however this can happen and often indicates the liver pathway is stressed and could use some extra tending over the subsequent months.
You can repeat the cleanse again in a month or two, and with time begin to integrate seasonal cleansing in! Eventually you will “know” when your body is needing a bit of a reset, and you can reference this cleanse to begin creating your own!