5-Day Digestion & Energy Reset
Clear the fog. Restore your baseline. Prove to yourself that your body knows what it needs.
You know the feeling.
You wake up already behind. Your mind is foggy before you’ve even checked your phone. By 3pm, you’re reaching for coffee or sugar just to get through the afternoon. By 9pm, you’re still working—not because you’re productive, but because you couldn’t focus earlier.
You tell yourself it’s stress. Or age. Or just how life is now.
But here’s what I’ve learned after 20+ years of practicing and teaching this:
It’s not you. It’s your digestion.
When your gut is overwhelmed—by processed food, irregular meals, cold food eaten standing up, stress eaten at your desk—everything downstream suffers: your energy, your focus, your mood, your metabolism, your immune system.
And the fog isn’t just uncomfortable. It’s expensive.
It costs you hours every day. It costs you the clarity to make good decisions. It costs you the capacity to do the work that actually matters.
This reset changes that.
What is this?
This is a 5-day kitchari reset.
Kitchari is a traditional Ayurvedic dish—a complete protein made from white basmati rice and split yellow mung beans, simmered with fresh ginger and digestive spices like cumin, coriander, turmeric, and fennel.
It’s:
Low glycemic — no blood sugar spikes
Anti-inflammatory — calms your system
Easy to digest — frees up energy for repair
Deeply nourishing — complete protein, no deprivation
This isn’t a punishment. It’s a return to rhythm.
Why it works
In Ayurveda, digestion is everything. When your digestive fire (agni) is strong, you absorb nutrients efficiently, eliminate waste properly, and have steady energy throughout the day.
When it’s weak or overwhelmed, everything backs up: inflammation, brain fog, fatigue, cravings, mood swings, stubborn weight.
This reset does three things:
Clears the backlog. Five days of simple, warm, easily digestible food gives your gut a chance to catch up and repair.
Stabilizes your blood sugar. No spikes, no crashes, no 3pm emergency. Your energy becomes steady and predictable.
Quiets the noise. When you’re not constantly digesting complex foods, your body has resources for something else: clarity.
Most people feel noticeably different by Day 3. Clearer mind. Steadier energy. Less afternoon crash. Some notice their skin improves, their sleep deepens, their cravings disappear.
One woman called it “a truth serum”—not because of the food, but because when the fog lifted, she could finally see what she’d been avoiding.
What to expect
Day 1-2: You might feel a little off. Maybe tired, maybe irritable. This is normal—your body is adjusting. The cravings are loudest here.
Day 3: The shift. Most people wake up clearer. Energy feels different—grounded instead of spiky. Cravings quiet down.
Day 4-5: You’ll notice you’re not just feeling better physically. You’re thinking more clearly. You might start seeing things you’ve been avoiding—projects, conversations, decisions. That’s not a side effect. That’s the point.
After: You’re more sensitive now. Your digestive fire is stronger but also more attuned. Reintroduce foods slowly. Stay warm. Stay simple. The rhythm you’ve built can last—if you protect it.
Choose your approach
You have three options. Choose based on where you are:
Mono-diet: Kitchari only. The most powerful reset. Choose this if you’ve done cleanses before and want maximum clarity in minimum time.
Duo-diet: Kitchari + vegetables. A gentler approach with more variety. Choose this if you’re in between—not a beginner, but not ready for mono.
Multi-diet: Kitchari + vegetables + stewed fruit in the morning. The most flexible option. Choose this if you’ve never done a reset, you’ve been eating a lot of processed food, or the other options feel too restrictive.
Trust your judgment. You know what you need.
Before you start: Grocery list
For all three approaches:
Organic white basmati rice
Organic split yellow mung beans (available at Indian grocery stores or online)
Fresh ginger root
Turmeric powder
Seeds: coriander, cumin, fennel, black mustard
Organic ghee (or extra virgin olive oil if vegan)
Sea salt
Optional: fresh cilantro
Add for duo or multi-diet:
Your favorite vegetables: broccoli, cauliflower, leafy greens (kale, chard, collards), carrots, green beans, zucchini, mushrooms, asparagus
Bragg’s Amino Acids (optional, for flavor)
Add for multi-diet:
Apples and pears (one of each per day)
Cinnamon powder
Cardamom powder
Do your shopping today. Order online what you can’t find locally. Don’t wait—momentum matters.
The kitchari recipe
Makes enough for 2-3 meals.
Make it fresh each morning. Leftovers lose their healing properties.
Ingredients:
½ cup organic white basmati rice
1 cup organic split yellow mung beans
2 inches fresh ginger, diced
1 tsp each: mustard seeds, coriander seeds, cumin seeds, fennel seeds
1 tsp turmeric powder
8 cups water (adjust as needed)
Sea salt to taste
Optional: fresh cilantro, ghee, Bragg’s Aminos
Instructions:
Wash the rice and mung beans in a mesh strainer until the water runs clear.
Dry roast the ginger and seeds in a large pot over medium heat until the mustard seeds start to pop.
Add the rice, beans, and turmeric. Stir to coat everything in the spices.
Add 8 cups of water. If adding vegetables, add more water.
If doing duo-diet, add chopped vegetables now (except spinach—add that at the end).
Bring to a boil, then reduce heat, cover, and simmer for about 45 minutes until it reaches a soft, porridge-like consistency. Add more water if needed.
Add salt to taste. Top with cilantro, a drizzle of ghee, or a splash of Bragg’s if desired.
Stewed fruit recipe (for multi-diet)
Have this in the morning before your first kitchari meal.
Ingredients:
1 apple
1 pear
1 inch fresh ginger, minced
Cinnamon and cardamom to taste
1 tablespoon water
Ghee (optional)
Instructions:
Peel and chop the fruit into medium pieces.
Add to a small covered pan with the water, ginger, and spices.
Cook on medium-low until soft enough to mash with a fork.
Mash lightly. Add ghee if desired.
How to do the reset
Every morning:
Start with a teaspoon of ghee (or olive oil). Don’t eat anything else for 30 minutes. Just warm water.
This signals satiety to your nervous system, lubricates your joints, boosts metabolism, and prepares your digestion for the day.
Make your kitchari for the day. This is your morning mindfulness practice. Full attention. No multitasking. Your mental state affects how you digest food.
Throughout the day:
Eat 2-3 kitchari meals. Your largest meal should be lunch, ideally between 10am and 2pm when your digestive fire is strongest.
If you’re dealing with metabolic issues, low energy, or sinus problems: Try two meals a day, 4 hours apart, with a 16-hour fasting window.
If doing multi-diet: Stewed fruit in the morning, kitchari for lunch and early dinner.
Sip hot water throughout the day. Fill a thermos. Take 2-3 sips every 30 minutes.
This is the single best thing you can do for hydration, detoxification, and digestion. It’s more effective than chugging cold water.
Optional additions:
Half a lemon + pinch of salt
CCF tea: ½ tsp each of coriander, cumin, and fennel seeds, crushed and steeped in hot water for 5 minutes
Important eating practices
These matter as much as what you eat:
Pause before eating. Notice the food. Feel grateful. This shifts your nervous system into “rest and digest” mode.
Sit down. No screens. When you eat while working, your body stays in stress mode. Digestion suffers.
Chew thoroughly. Your saliva pre-digests food. Chewing signals your stomach to release enzymes. Insufficient chewing is the #1 reason for overeating and food comas.
Sit for 5-10 minutes after eating, then take a short walk. Give your body time to process before you rush to the next thing.
Eat warm. Eat fresh. Cold food requires more digestive energy. Leftovers lose nutritional value. Make it fresh each day.
Don’t chug liquids with meals. This dilutes your digestive enzymes. Sip, don’t gulp.
⚠️ If you’re feeling fatigued during the reset: Make sure you’re having your morning ghee and sipping hot water throughout the day. These are non-negotiable.
Supportive practices
These amplify the reset:
Meditate. Even 5 minutes. This builds the pause muscle.
Journal for 2 minutes after meditation. Stream of consciousness. No editing. Just dump what’s in your head.
Gentle movement. Walking, yoga, stretching. Don’t start anything intense during the reset.
After the reset: How to reintroduce food
You’re more sensitive now. Your digestive fire is stronger but also more attuned. What you do next matters.
Keep doing:
Hot water sips throughout the day
Sitting down to eat
Eating warm, fresh food
Chewing thoroughly
Avoid (especially in the first few days):
Alcohol
Processed food
Fast food
Iced drinks
Eating while stressed or upset
Chugging liquids with meals
Reintroduce slowly:
Start with simple, cooked whole foods: stewed vegetables, warm grains, soups
Add one new food per day
Notice how you feel—physically, mentally, emotionally
Reduce:
Snacking (your metabolism is reset—you shouldn’t need it)
Leftovers (if you do eat them, warm them up)
And ask yourself: What am I actually hungry for? Sometimes it’s not food. It’s rest, connection, movement, or clarity. This reset helps you tell the difference.
What this reset is really about
This isn’t a diet. It’s not about restriction or punishment.
It’s proof of concept.
Proof that when you stop overwhelming your digestion, your clarity returns. Proof that your body knows what it needs—you just have to stop drowning out the signal.
Most people who do this reset feel the difference by Day 3. And then they face a choice:
Go back to how things were—and watch the fog return.
Or build a system that maintains what they just created.
The reset is Step 1: Clear the noise.
Step 2 is Rhythm: Build the system that makes this sustainable with any food, any schedule. That’s what paid membership provides—the Day in the Life Assessment, the four anchor points, meal frameworks, and ongoing support.
Step 3 is Create: Use your clarity to do the work you actually want to do. That’s Executive Access—quarterly 1:1 sessions for women who’ve built the rhythm and are ready for the deeper layer.
But first: clear the noise.
Download the guide
Print it. Put it on your fridge. Reference it daily.
Ready to start?
Do your grocery shopping today. Make your first batch of kitchari tomorrow morning.
By Day 3, you’ll have data—not my data, yours. Evidence that your body can restore baseline when you give it the chance.
And then you’ll have a choice about what comes next.
—Savitree
I teach women to restore the cognitive capacity their work depends on.
P.S. Questions? Hit reply. I read everything.