Male 4 Week Challenge Manual

Welcome to your 4 week challenge – 4 weeks of 3:4 intermittent fasting, filled with all the protein, vitamins and nutrients you need to hit your health goals.

When it comes to our cleanses, you get out what we don’t put in. They’re designed to replace meals with bottles of pure and nutritious cold-pressed juices – with nothing unnatural added. They’re a reminder of how you feel when you put only good things in.

Whilst a cleanse is all about avoiding solid food, we recognise that this can be difficult – particularly if you’ve never done one before. If you’re finding it tough, listen to your body. First, try having a hot water with lemon or herbal tea, as this is often enough to stave off the desire for solid food until your next juice. If that doesn’t work, here’s a few tricks that should help:

Drink 1/2 of your number 6 bottle and save the rest for the evening
Have a few slices cucumber, celery or avocado
Have a Miso soup
Have a cup of leafy greens with a squeeze of lemon juice

Can I workout while cleansing?

In general, its best to avoid intensive exercise like HIIT (high interval training), running and resistance training on a Plenish juice cleanse. Instead focus on lighter activities such as gentle yoga or a brisk walk. There’s no need to exercise heavily as even without exercise, your body will be eliminating toxins and as a potential side effect, dropping extra pounds!

Can skip a juice?

If you feel really full, drink as much of a juice as you can while listening to your body – If you can’t finish one, that’s absolutely fine! We’d suggest having some of each juice as opposed to skipping one entirely as you get different nutritional benefits from different juices.

Can I eat on a cleanse?

Try and work with just the juices and lots of water Inbetween each juice on your fast days to really allow your digestive system a break. If you really your body needs something to chew on, some cucumber or celery sticks won’t effect your plan too much!

Can I drink tea and coffee on a cleanse?

Try to avoid caffeine while cleansing. You can sometimes get cold on a juice plan so If you need something to warm up, herbal teas are the best option.

How to recycle your cleanse bottles?

Wash after use and follow the PET guidelines of your local recycling collection.