3 Day Juice Fast Step-by-Step Guide
#JoyfulValkyrieStyle Disclaimer
I’m not a doctor—just a green juice-loving warrior here to spread the joy! Please consult a healthcare professional before starting any cleanse, especially if you’re unsure whether it’s right for you. This guide is meant to empower and inspire, but above all, listen to your body.
The PRIMARY purpose of this juice fast is to rest your digestive system. The digestive system requires a lot of your energy to breakdown food, especially if we didn't chew completely. Giving your gut a rest allows that energy to be used to repair tissues and systems throughout the body. It also allows the gut to perform some of it's other critical jobs (like creating hormones!) more effectively. This meal kit will nourish your body with highly absorbable nutrients that your body can use to repair itself, while also flushing out toxins that are released during the process.
Activities During a Cleanse
Instead of aggressive workouts during your cleanse days, I recommend including activities that will help you detox, like:
- gentle pilates
- yoga
- using a foam roller to roll out your back, neck, hips, and legs
- walks in as much foliage as possible
- tapping
- jumping rope or on a trampoline
- cold plunge
- sauna
Pre-Cleanse Preparation (1-2 Days Before)
No matter your level, prepare your body by cutting back on caffeine, processed foods, and refined sugars. Start hydrating (drink half your weight in ounces) and eat light, whole meals with vegetables and lean proteins to ease into the cleanse. Avoid dairy, gluten, soy, meat, and processed foods that are inflammatory or cause mucus buildup. Here's an example prep day:
Morning:
- Swap half or all of your coffee for hot lemon water or herbal tea, like nettles.
- Hard boiled eggs, easy to digest and not cooked in oil
- Valkyrie's Greens Elixir
Lunch:
- Fresh whole fruit, like blueberries or green apples
- Probiotic foods like sauerkraut or kimchee
- Soft greens salad (spinach, romaine, butter lettuce, etc) with legumes like kidney or garbanzo beans
- Snap peas
Dinner:
- Soft greens (spinach, romaine) steamed or raw (steamed spinach has a TON of absorbable calcium!)
- Quinoa
- Legumes like kidney or garbanzo beans
- Steamed vegetables like broccoli and cauliflower
Beginner Warrior: Gentle Detox and Reset
Perfect for the first time cleanser or if you’re looking for a light, easy-to-follow plan. You'll drink one Greens Elixir pouch per day for 3 days along with light meals. You'll drink the 4th Greens Elixir pouch the rest of your week.
Daily Schedule (Repeat for 3 Days)
Morning:
- Start your day with 8 ounces Greens Elixir + 8 ounces filtered water
- Hot lemon water
- 2 ounce Immunity Shot
- 1-2 Pasture raised hard boiled eggs
Lunch:
- 8 ounces Greens Elixir + 8 ounces filtered water
- 2 ounce Immunity Shot
- Steamed vegetables
- Simple chia+water drink or Chia Blueberry Smoothie *with included chia seed
Snack:
- 8 ounces Greens Elixir + 8 ounces filtered water
Dinner:
- Sipping broth *with included bone broth protein powder
- 8ounces Greens Elixir + 8 ounces filtered water
- 2 ounce Immunity Shot
Recipe for Sipping Bone Broth:
Each serving of our Bone Broth Protein Powder has 20 grams of complete protein, packed with collagen, gelatin, glucosamine, and chondroitin.
- Add 1 serving of bone broth powder to 12 oz of hot water or liquid broth and blend until dissolved (this whisk frother works great). You can also add it to your favorite soup base, miso paste, or curry paste for a savory sipping broth. (Miso is my favorite!)
Advanced Warrior: Deep Cleanse & Rejuvenate
If you’re familiar with juicing and intermittent fasting, the Advanced Warrior cleanse is going to help you maximize your results. You eat only what's in the kit for 3 days, giving your digestive system a true rest. This plan is nutrient-dense to give you sustained energy while also providing a powerful reset on a cellular level.
Daily Schedule (Repeat for 3 Days)
Break Fast:
- Break your fast as late in the day as you can with 8 ounces Greens Elixir + 8 ounces filtered water
- Hot lemon water
- 2 ounce Immunity Shot
Lunch:
- 8 ounces Greens Elixir + 8 ounces filtered water
- 2 ounce Immunity Shot
- Simple chia+water drink or Chia Blueberry Smoothie *with included chia seed
Snack:
- 8 ounces Greens Elixir + 8 ounces filtered water
- Hot tea or lemon water
Dinner:
- Sipping broth *with included bone broth protein powder
- 8ounces Greens Elixir + 8 ounces filtered water
- 2 ounce Immunity Shot
Cleanse Myth #1: “Cleanses are a quick fix for weight loss.”
The truth? While cleanses might lead to a bit of initial weight loss, most of it’s water retention weight and/or stuck poop finally making it's way out. It's still a win, but a cleanse is best approached as a way to reset your habits, boost hydration, and fuel your body with nutrient-dense foods. Think of it as a springboard for long-term health, not a shortcut to lasting weight loss. BUT, if you sign up for a weekly subscription of our elixirs, it will start a chain reaction of other awesome habits, like eating less sugar because you don't crave it, that will lead to lasting weight loss and feelings of awesome.
Cleanse Myth #2: “Cleanses remove all toxins from the body.”
The truth? Your body already has natural detox powerhouses—your liver, kidneys, and digestive system are hard at work filtering out toxins every day. A cleanse can support these systems by giving them a rest from digesting processed foods and breaking down big pieces of meat and other foods. Instead, a cleanse is about nourishment, hydration, and balance, helping you reset from within. The more hydrated you are, the more toxins are naturally released and flushed out.
Cleanse Myth #3: “Cleanses are supposed to make you feel amazing right away.”
The truth? In the beginning, cleanses can actually make you feel a bit sluggish, irritable, or even headachy as your body adjusts. These early side effects are common and usually pass within a day or two. Drinking water helps. The real benefits of a cleanse often emerge after it’s complete, when you feel refreshed and recharged. So, hang in there—you’re building toward that post-cleanse glow!
The Ingredients: Why They’re Essential for Your 3-Day Green Juice Cleanse
Each ingredient is chosen to bring powerful benefits to your cleanse. Together, they’re like a team of warrior allies, supporting your immunity, aiding digestion, and hydrating every cell. Here’s a rundown of the heroes in your green juice cleanse:
- Dandelion Greens: A powerful detoxifier, dandelion greens are loaded with vitamins A, C, K, and Omega 3 fatty acids! They’re excellent for liver support and digestion. Bitter greens like dandelion can strengthen your stomach acid which strengthens your immune system. They also have a diuretic effect, aiding in gentle, natural detoxification (Wang et al., 2021).
- Kale: Rich in vitamins A, C, and K, kale is an anti-inflammatory powerhouse that supports immunity and skin health (thank you natural niacinamide!). Studies show kale’s antioxidants can protect against oxidative stress and support heart health (Lee et al., 2022).
- Pineapple: Adds natural sweetness and contains bromelain, an enzyme known to support digestion and reduce inflammation. Pineapple also offers vitamin C, which boosts immunity and collagen production for skin health (Smith & Thomas, 2021).
- Chia or Flax Seed: Rich in fiber and omega-3s, both of these seeds bind to fat-soluble toxins, support gut health, curbs cravings, and even balances hormones (Andersson & Johansson, 2021).
- Lemon: High in vitamin C for immune health. The sour is similar to bitters, and stimulates saliva and digestive enzymes, helping your body absorb all the other nutrients. Lemon juice also alkalizes the body.
- Ginger: A warming herb with anti-inflammatory properties, ginger boosts immunity and supports digestion (Wilson et al., 2022).
- Turmeric: Known as the “golden spice,” turmeric contains curcumin, a potent anti-inflammatory compound. It’s shown to reduce inflammation, support brain health, and boost immunity. (Gupta et al., 2021).
- Beets: A vibrant root vegetable, beets are high in nitrates, which improve blood flow, oxygenate your blood, reduce blood pressure, and enhance exercise performance. They’re also rich in antioxidants that support liver health and detoxification (Clifford et al., 2022).
- Bone Broth Protein Powder: Bone broth is the ultimate elixir for modern warriors. Packed with nutrients and brimming with restorative properties, it’s an incredible addition to any cleanse—especially if you’re looking for something warm and grounding amidst the refreshing juices. Here’s why it deserves a place on your 3-day green juice cleanse:
- Rich in Collagen and Gelatin: These proteins support joint health, improve skin elasticity, and promote gut healing. Collagen can help repair your digestive lining, making it ideal for anyone seeking better digestion during or after a cleanse.
- Full of Electrolytes: Bone broth contains potassium, magnesium, and calcium, which replenish electrolytes lost during cleansing. This helps maintain hydration, keeps energy levels steady, and reduces the risk of headaches or fatigue.
- Boosts Immunity: The amino acids in bone broth—like glutamine, glycine, and arginine—play a key role in immune function, helping to strengthen your body’s defenses.
- Supports Detoxification: Glycine assists your liver in breaking down toxins, making bone broth a natural ally for your body’s detox systems.
- Warmth and Comfort: During a cleanse, the warmth of bone broth can be soothing on your stomach. Plus, it’s a savory counterbalance to sweet juices.