A Scientific Post-Holiday Recovery Protocol

Thanksgiving is over.

You might be feeling it… sluggish, bloated, maybe a little out of sync. 

Here’s a post-holiday recovery protocol to get you back on your feet and start your week right.

1. Detox (No Supplements Needed)

1. Drink 1 liter of warm water + lemon + pinch of salt first thing today

This rehydrates, boosts stomach acid, and flushes retained water from the excess salt/sugar.

2. Eat a single light, high-protein first meal

Your liver needs the amino acids.

Good options: eggs, wild-caught salmon, bone broth, or chicken.

Avoid heavy fats right away—your gallbladder is already stressed from the weekend.

3. Add 1 tablespoon apple cider vinegar before your first two meals

This helps digestion, stabilizes blood sugar, and reduces bloating.

4. Sauna or hot bath tonight (20 minutes)

Sweat out inflammatory byproducts from overeating.

2. Diet Reset (24-hour clean-up protocol)

For the next 24 hours, avoid:

• Seed oils

• Gluten

• Dairy

• Alcohol

• Sugar

• Raw vegetables (your gut lining is irritated — raw foods add more work)

Eat only simple, cooked foods:

• Bone broth

• Steamed veg

• Grass-fed beef

• Wild-caught fish

• Eggs

• White rice or potatoes (if you need carbs)

This gives your gut a “rest day” and shuts down inflammation fast.

3. Movement (Don’t go lift heavy today)

The goal is circulation, not intensity.

1. 30–45 minutes of walking

Gets lymph moving and clears bloating better than any supplement.

2. 5 minutes: diaphragmatic breathing

Bloating is often from poor vagal tone. Breathe in 4 seconds → out 6–8 seconds → repeat.

3. If you can, do 10–15 minutes of light stretching

Especially hips and ribcage—this improves digestion more than you think.

4. Bonus Flush Protocol (Use if you feel really puffy)

1. One cup of dandelion tea + water throughout the day

Natural diuretic, gentle on the kidneys.

2. Decrease sodium for the next 12 hours

You consumed plenty over the weekend.

3. Add potassium: ideally from coconut water or potatoes.

This restores sodium-potassium balance and eliminates water retention.

If you follow this for the next 24 hours…

You will feel noticeably lighter, clearer, more energized, and significantly less bloated by tomorrow morning.

Your body is resilient—it just needs a structured reset after the holiday chaos.

Until next time,

Kashif Khan

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Information on this site is provided for informational purposes only. It is not meant to substitute for medical advice from your physician or other medical professional. You should not use the information contained herein for diagnosing or treating a health problem or disease or prescribing any medication. If you have or suspect that you have a medical problem, promptly contact your regular healthcare provider.