Why 3 days?
Chronic low-grade inflammation is the root cause of most modern diseases — heart disease, diabetes, depression, autoimmunity. Three days will not eliminate it, but they break the cycle: lower oxidative stress, restore vagal tone, reduce gut inflammation and let the body feel what normal should be like.
Needed before you start: the shopping list (below), wake-up at 6:30–7:00 and three quiet evenings. Contra-indications: pregnancy, insulin-treated diabetes, eating disorders — consult a doctor first.
Shopping list
- Wild salmon or small herring (300 g)
- Free-range eggs (10)
- Extra-virgin olive oil (cold-pressed, high quality)
- Avocado (3)
- Broccoli, cauliflower, spinach, rocket, cucumber (~1.5 kg total)
- Ginger root, turmeric, chilli, garlic
- Blueberries or raspberries (200 g)
- Walnuts, almonds (200 g)
- Mineral water + lemons (4)
- Green tea, chamomile tea
Day 1 — restoration
Morning (7:00)
- A glass of warm water with lemon juice and a pinch of sea salt
- 10 minutes of 4-7-8 breathing (4 s in, 7 s hold, 8 s out) — activates the vagus nerve
- Two-egg omelette + spinach + avocado, olive oil on top
Lunch (12:30)
- Salmon fillet (150 g) baked with turmeric and lemon
- Large salad: rocket, cucumber, avocado, olive oil, lemon
- A glass of water
Evening (18:00 — last meal)
- Steamed broccoli and cauliflower with ginger and garlic
- A handful of walnuts
- Chamomile tea before bed (21:30)
Movement and sleep
- 20 minutes of calm walking after lunch (outdoors, no phone)
- Lights low from 20:00, screens off at 21:00, bed at 22:00. Target: 8 hours.
Day 2 — deepening
Morning (7:00)
- Lemon water + 5 minutes ending the shower cold (30 s cold)
- Skip breakfast (16-hour fast)
- Green tea + 1 tbsp olive oil (feeds the liver, does not meaningfully break the fast)
Lunch (12:00) — break the fast
- 2 boiled eggs, avocado, spinach
- Turmeric–ginger shot (1 tsp powder, 1 tsp juice, pinch of pepper, glass of water)
Evening (17:30)
- Salmon fillet or eggs + steamed greens
- A handful of blueberries for dessert
Movement
- 30 minutes of morning walking (daylight in the first hour after waking)
- 10 strength exercises: squats, push-ups, plank (15 minutes)
Day 3 — consolidation
Morning (7:00)
- Lemon water, 10 minutes of breath work
- Two-egg omelette + broccoli + olive oil
Lunch (12:30)
- Large salmon salad with walnuts, lemon and olive-oil dressing
Evening (18:00)
- Cauliflower cream soup with turmeric and ginger
- Blueberries with nuts
Movement and sleep
- 20 minutes of sauna or a warm bath (heat lowers inflammation)
- Bed at 22:00, target 8 hours
What to avoid for all 3 days
- Sugar, white bread, pasta, rice, potatoes
- Alcohol in any form
- Seed oils (sunflower, rapeseed, soy)
- Processed meat (industrial sausages, bacon)
- Dairy (3-day break)
- Coffee after 12:00 (interferes with sleep)
After 3 days
You will likely notice: better sleep, less puffiness, clearer head, more stable energy. The principles of this protocol (whole foods, early dinner, natural light, walking) are the foundation of a long-term anti-inflammatory lifestyle.