The 3-Day Anti-Inflammatory Fix

Your 3 Day Reset

Inflammation is a killer—literally. It’s at the root of all chronic diseases like diabetes, dementia, autoimmune conditions, joint pain, acne… the list goes on and on! And the tricky thing is, we live in a world that actively increases inflammation thanks to toxins, a sedentary lifestyle, chronic stress, and a food supply laden with pesticides, food dyes, and nutrient-stripped processed foods.

Not only does this increase your risk for chronic disease, but it also makes you feel terrible. Think breakouts, joint pain, bloating, brain fog, fatigue, sluggishness, digestive issues, weight gain… the whole nine yards. OMG, sorry, I didn’t mean to rant, but it’s such a big problem, and it’s hard to avoid when it’s all around us.

But I have good news! Our bodies are miraculous, and with just a few changes, you can start feeling better in a matter of days. So here it is—a simple 3-day inflammation reset to get you back on track!

The 3-Day Anti-Inflammatory Reset

There are so many things we can do to help you feel better, but I want to keep it simple and strategic. Here are the four main things I want you to focus on first. Once you’ve got these down, I’ll share a few bonus tips that will be the icing on the cake. (But you have to do the foundational steps first to give your body a chance to heal!)

I use the Remove, Replenish, and Heal approach (this is the framework I use for my gut-healing protocol), and it works wonders for inflammation too.

Ready to get started? Let’s do this!

Your Simple Anti-Inflammatory Reset in 3 Days

These small, manageable changes can make a big difference in how you feel.

1. Cut Back on Sugar & Processed Foods

Excess sugar and processed foods are major culprits when it comes to inflammation, gut health issues, and energy crashes. Sugar is supposed to be a treat, but it has become a staple in our everyday diet—and it’s a huge driver of inflammation.

Our diet has also become overly processed, which increases inflammation in a couple of ways. First, processed foods are filled with additives, food dyes, and pesticides that increase inflammation. Second, they are stripped of the nutrients your body needs to fight inflammation and stay healthy.

Focusing on small swaps can help! Reduce sugary foods by trading out soda for herbal tea, swapping your afternoon cookie for an apple, and choosing whole-food snacks like carrots and hummus instead of processed options. These simple changes will help stabilize blood sugar and provide the fiber and nutrients your body needs.

✨ Try this: For the next three days, swap out sugary drinks for herbal tea, sparkling water, or infused water. Opt for whole, nutrient-dense snacks like nuts, seeds, and fresh fruit instead of packaged options.

2. Eat More Fruits & Vegetables 🌿🍓

Plant foods are dietary gold. They’re packed with vitamins, minerals, and phytochemicals that help your body combat inflammation. Fruits and vegetables are also high in fiber, which is essential for gut health—and a healthy gut is key for managing inflammation.

Colorful fruits and veggies, in particular, are loaded with polyphenols, powerful antioxidants that fuel your beneficial gut bacteria. Along with those, make sure to get plenty of:

• Leafy greens (spinach, kale, arugula) for fiber and antioxidants.
• Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts) for compounds that support detoxification.

For maximum anti-inflammatory benefits, aim for 7–10 servings of fruits and vegetables daily (about 3.5–5 cups per day):

• 🥦 Vegetables: 5–7 servings (≈2.5–3.5 cups)
• 🍓 Fruits: 2–3 servings (≈1–1.5 cups)

✨ Try this: Don’t stress if you’re nowhere near 5 cups a day—just start by adding one extra serving of fruits or veggies and go from there. A great way to sneak in more? A veggie-filled smoothie! Toss in a handful of greens and a cup of frozen fruit for an easy, nutrient-packed boost.

3.Stay Hydrated 🍋

Hydration is key for digestion, energy, and detoxification. Starting your day with warm lemon water gives your body a gentle nudge in the right direction. Lemon adds flavor, stimulates digestion, and supports liver function—both of which help with detoxification.

Aim for 2–3 liters of water per day to stay hydrated.

✨ Try this: Squeeze half a lemon into warm or room-temperature water first thing in the morning. Carry a water bottle with you throughout the day to help meet your hydration goals.

4. Prioritize Sleep 😴

Your body does most of its repair and recovery while you sleep. Lack of quality sleep can spike inflammation, disrupt hormones, and lead to cravings and fatigue. Aim for 7–9 hours of restful sleep each night to support your body’s healing process.

✨ Try this: Create a calming nighttime routine by turning off screens an hour before bed and sipping on chamomile tea. Supplements like magnesium, valerian root, Passion flower and L-theanine can also help promote deeper, more restful sleep.

5. Start a Meditation or Breathing Practice 🧘‍♀️

Stress is highly inflammatory, and meditation and breath work are powerful tools to activate your body’s natural healing abilities.

✨ Try this: Keep it simple. Start with just 5 minutes of meditation using an app like Insight Timer or YouTube. Just sit or lie down, focus on your breathing, and visualize your nervous system calming. Even a few days of this will make a noticeable difference in how you feel and react to daily stress.

Bonus: Extra Reset Tips

If you want to take this reset a step further, here are a few more anti-inflammatory habits to incorporate:

✔️ Move your body daily. Focus on gentle, soothing movements like walking, yoga, or tai chi. Once you feel better, incorporate strength training and more vigorous exercise to support long-term inflammation reduction.

✔️ Try dry brushing. This stimulates circulation and lymphatic drainage, helping with detoxification.

✔️ Take an Epsom salt bath. It’s rich in magnesium, which helps with relaxation and detoxification.

✔️ Add turmeric to your diet. A powerful anti-inflammatory spice or supplement!

✔️ Increase your omega-3 intake. Get it from fatty fish (like salmon) or high-quality supplements.

The Bottom Line: Small Changes, Big Impact

This three-day anti-inflammatory reset isn’t about restriction—it’s about making intentional, nourishing choices to help your body function at its best. There is so much wellness advice out there, and a lot of it works, but focus on the basics first before adding in extra wellness habits like dry brushing or fancy supplements.

Start with these three days, and you will see a difference in your inflammation symptoms. The key to long-term success? Building small habits and repeating them with intention.

Are you in? Let me know how you feel after three days!