Quickstart

Guide
7-DAY
HORMONE RECHARGE
Renew, Restore, and Revitalize Your Body
In Just One Week

DR. MICHELLE SANDS, ND

7-DAY HORMONE RECHARGE

A Note from Dr. Michelle

Hi, I’m Dr. Michelle Sands, ND , #1 International Best-Selling Author of
Hormone Harmony over 35, licensed Naturopathic Physician, Doctor of
Functional Medicine, and highly sought-after Female Hormone and Epigenetics
Expert. My book, clinic, and programs have been featured on NBC, ABC and
CBS for their unprecedented success in transforming women’s lives. I am the
founder of Glow Natural Wellness, a high-tech, data driven, precision virtual
wellness clinic for ambitious, compassionate women looking to unlock their
limitless potential.

I believe that nature provides us with everything we need to heal our bodies and
live optimally. I also understand that in today’s modern world our bodies and
minds are exposed to lots of un-natural things that take away from that optimal
level of health.

GLOW stand for Genetic Leveraging for Optimal Wellness. I am passionate about
helping women like you harness the power of nature so you can work with your
unique genetics to impact their hormones and live vibrantly, not just optimizing
health physically, but mentally, emotionally and spiritually as well. My goal for all
women to is for them to love their bodies, enjoy their lives, and live their dreams.

I am excited to see that you've taken a big first step in committing the next 7
days to recharging your hormones. Follow the plan in the pages that follow, and
you will see and feel a difference. It is amazing what can happen in just one week,
I know you wish like to go deeper, so am offering a limited number of discounted
Hormone Optimization Consultations only for participants of the 7 Day Hormone
Recharge. If you would like to grab one of those spots, reach out to my team at
support@glownaturalwellness to request an appointment.

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Copyright 2016 All rights reserved.

No portion of this manual may be reproduced or transmitted in any form or by any

means, electronic or mechanical. This includes, but is not limited to faxing,
photocopying, recording or any digital information storage and retrieval system,
except for the following exceptions:

A purchaser may photocopy pages for personal use.

DISCLAIMER: Not all programs are appropriate for everyone. Consult your doctor
before starting this program. This manual and program are not intended as medical
advice and do not take the place of medical advice or treatment from your doctor. The
authors shall not be held liable or responsible for any misuse of this information or any
loss, damage, injury caused or alleged to be caused directly or indirectly by any of use
of this information or these workouts. This information is not intended to diagnose,
treat, cure or prevent any disease or illness.

Note: Due to recent statements from the FTC, it is required that we identify what a
"typical" result is. The harsh truth is that most people never do anything with the
products they buy, so most of the time, their typical results are zero. You are the main
element of your success! Our patients results such as: increased
energy, fat loss, improved mood, clearer skin, sharper minds and reduction in
digestive symptoms using this system. The people that show even greater success
worked hard, and earned their results. As with any program, obtain the
consent of your doctor before

For further information and additional services please see our website
.

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Every bite you take, every move your make, and thought you have impacts hormones

Welcome To Your 7-Day Hormone Recharge for Busy Moms!

These next 7-days will be used to prepare your body and mind and set you on the path to
your desired goals.

increase in energy, improved moods,

loss of fat, especially around your middle, hips, thighs and arms. And this is
and beyond!

The answer is yes!

In fact 95% of most successful clients started on this exact 7-Day Hormone Recharge you’re
about to begin.

That would be silly and probably illegal to promise such a thing!

But if you follow this proven plan to a T, you can expect to:
Decrease abdominal bloating, gas and digestive distress
- pounds of fat

increase your energy and well being

Significantly boost productivity, so you can get more done in less time
and improve relationships
for a fresher more youthful glow

These are promises that I

have built a massive amount of momentum to skyrocket you to your ultimate goals.

WARNING: If your intentions are to follow this plan for only 7 days without continuing on to a
long term solution - you will be wasting your time and you should stop reading right now...

But if you do intend to follow this program to get amazing results and keep the momentum

fitness journey.

7-Day Hormone Recharge.

If you have any questions,

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Nutrition Breakdown

The meal plan in this cleanse is composed of 4 components.

I. Warm Lemon Water (3 cups daily)
II. Morning Smoothie
III. Lunch Salad
IV. Hi-protein Dinner

I. Warm Lemon Water

If you drink lemon water on a regular basis, it will decrease the acidity in your body, which is
where disease states occur. It removes uric acid in your joints, which is one of the main

Lemon juice not only encourages healthy digestion by loosening toxins in your digestive tract,
it helps to relieve symptoms of indigestion such as heartburn, burping, and bloating. And

II. Morning Smoothie

Breakfast is the most challenging meal to get right. Between all the fattening options at
Starbucks and your morning rush to work, making sure you get all your hormone balancing
nutrients in is not likely to happen.

Until now. These s

provided you my favorite recipes and you may choose to try a different smoothie each day or
stick to your favorites.

III. Lunch Salad

Do feel the after lunch energy crash? This is usually caused from eating a lunch high in
processed carbohydrates (breads, pastas, crackers). Sticking to fresh veggies and protein will

and more balanced.

experiment with or stick to the ones you like best.

Optional add-ons: If you have a bigger appetite, you may add in extra protein and healthy fats
to your salad (see the list of healthy foods).

IV. Hi-Protein Dinner

Get ready for your favorite part of the cleanse - dinner time! Dinner time is where you get to
relax and enjoy a delicious healthy meal. Each of the recipes are high in protein and designed
to switch on your bodies fat burning engines while you sleep. These dinners are designed to
help balance blood sugar and allow for restful and restorative sleep.

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Mind & Body Preparation

Besides following the nutrition protocol, we are going to be preparing your body
and mind with these 2 components:

I. Daily Exercise & Stretching

II. Gratitude Journaling

I. Daily Exercise & Stretching

Since I want you to focus most of your energy on the nutritional part of this program, your daily
exercise prescription is easy and enjoyable.

Take back your mornings

60 minutes of each day for yourself will increase your mood, circulation and

take your mornings back and begin to change the daily stress cycle.

Rev up your metabolism

starting your day with exercise does. Studies show that people that got in as little as 20

exercised in the evening.

Develop success habits. The #1 reason I hear for people not reaching their goals is

automatic positive habits - like brushing your teeth. Simply by waking up a little earlier
than you used to and going for a simple walk, will begin to program your brain to instill
the habit of moving. Once the habit is developed, the hard part is behind you.

II. Gratitude Journaling

understand it. But did

shape, can actually be
and happiness in the next 30 days.

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why we feel unhappy.

1. Our expectations do not match our reality.

strange how much pain it brings us. Have you ever experienced thoughts of not having
achieved enough in your life? Usually these thoughts creep up on our birthdays,
holidays or some other milestone.

When we begin to compare our lives with some unachieved standard, the only possible
way to feel is sad, regretful and resentment. And when you feel down on yourself,

feel like doing.

mechanism, to keep us away of danger and pain, your brain will actually,
subconsciously, drive you towards food, substances and activities that will numb your
feelings. And those things are generally junk food, alcohol, drugs, TV, gambling and
other unhealthy patterns; making it nearly impossible to stick to any healthy plan.

So the next time you begin to beat yourself up about not being or having enough,
remember to:
Be kind and fair to yourself
Be grateful for the awesome things you already possess

2. We make the problem worse than it is.

hills into mountains?

Think about it. If tomorrow, your doctor told you, you only have 6 months to live; how
quickly would the issues causing you stress go away?

your focus would go to the things that truly matter: your family, your kids, your legacy.

good stuff.

3. We forget to be grateful

Focus on the positive things in your life. What you do have. Take joy in the fact that
you can move, that you get to eat healthy foods, that you have family and friends, that
the sun is shining

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within you.

Even if you have 50 pounds to lose,

Quickstart Checklist

Schedule your beginning. Decide when you will start the program. Having a date
success!

Read through the entire 7-D QuickStart program

Write your grocery list for the week, based on menu selections.

Go shopping and get grocery items.

Set your alarm to wake you up 45 minutes earlier to drink your warm lemon water +
do your morning walk + gratitude journal.

Watch to get a better understanding of your health

and healing potential and learn the 5 simple steps to optimal health no matter how
bad you feel or how many doctors you have seen.

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BREAKFAST LUNCH DINNER DAILY ROUTINE

Every morning When You Wake:

Simply Grilled Salmon
Strawberry Ginger
M Cobb Salad +Your Choice of Warm Lemon Water
Zinger Smoothie Veggies
30 Minute Movement
5 Minute Journal AM

Garlic Ginger Chicken :30 mins Before Lunch Drink:

Bacon Lettuce and
T +Your Choice of Warm Lemon Water
Smoothie Tomato Salad
Veggies

:30 mins Before Dinner Drink:

Warm Lemon Water

Salmon Cakes Before Bed:

W +Your Choice of 5 Minute Journal PM
Smoothie Salad
Veggies

SNACK OPTIONS
Garlicky Bacon &
Tropical Fruit Avocado Burgers
Th Greek Salad Apple Slices + 1 tbsp
Smoothie +Your Choice of
Almond Butter
Veggies
Greek Yogurt (full fat)
Berries
1-2 oz of cheese
Fajita Lettuce Wraps
10 Baby carrots
Beginners Luck with Chipotle Aioli
F Grilled Chicken Salad
Smoothie +You Choice of 15 walnuts
Veggies
15 Blueberries
15 Almonds
Cilantro Lime Skirt
1 Pear
Free Radical Fighting Grilled Ahi Niçoise Steak
Sa
Smoothie Salad +You Choice of 5 Strawberries
Veggies
1 tbsp raw nut butter
2 scoop

Your Choice Favorite Your Choice Favorite Your Choice Favorite

Su
Smoothie Salad Dinner

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D AY 1 D AY 2

WA K E U P WA K E U P

12 oz Warm Lemon Water 12 oz Warm Lemon Water

30 Minute Walk + Stretch 30 Minute Walk + Stretch
5 Minute Journal 5 Minute Journal

BREAKFAST BREAKFAST

Strawberry Ginger Zinger Smoothie Glowing Greens Smoothie

LUNCH LUNCH

:30 mins before: 12 oz Warm Lemon Water :30 mins before: 12 oz Warm Lemon Water

Cobb Salad Bacon Lettuce and Tomato Salad

DINNER DINNER

30 mins before: 12 oz Warm Lemon Water 30 mins before: 12 oz Warm Lemon Water

Simply Grilled Salmon Garlic Ginger Chicken

Your Choice of Veggies Your Choice of Veggies

SNACK OPTIONS SNACK OPTIONS

you may have 1-2 snacks a day you may have 1-2 snacks a day

Apple Slices + 1 tbsp Almond Butter Apple Slices + 1 tbsp Almond Butter
Greek Yogurt (full fat) + Berries Greek Yogurt (full fat) + Berries

DRINK OPTIONS DRINK OPTIONS

drink half your bodyweight in ounces of water daily drink half your bodyweight in ounces of water daily

Green Tea Green Tea

Herbal Tea Herbal Tea
Coffee (w/ coconut milk or almond milk) Coffee (w/ coconut milk or almond milk)

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D AY 3 D AY 4

WA K E U P WA K E U P

12 oz Warm Lemon Water 12 oz Warm Lemon Water

30 Minute Walk + Stretch 30 Minute Walk + Stretch
5 Minute Journal 5 Minute Journal

BREAKFAST BREAKFAST

Berry Glow Smoothie Tropical Fruit Smoothie

LUNCH LUNCH

:30 mins before: 12 oz Warm Lemon Water :30 mins before: 12 oz Warm Lemon Water

Greek Salad

DINNER DINNER

30 mins before: 12 oz Warm Lemon Water 30 mins before: 12 oz Warm Lemon Water

Salmon Cakes Garlicky Bacon & Avocado Burgers

Your Choice of Veggies Your Choice of Veggies

SNACK OPTIONS SNACK OPTIONS

you may have 1-2 snacks a day you may have 1-2 snacks a day

Apple Slices + 1 tbsp Almond Butter Apple Slices + 1 tbsp Almond Butter
Greek Yogurt (full fat) + Berries Greek Yogurt (full fat) + Berries

DRINK OPTIONS DRINK OPTIONS

drink half your bodyweight in ounces of water daily drink half your bodyweight in ounces of water daily

Green Tea Green Tea

Herbal Tea Herbal Tea
Coffee (w/ coconut milk or almond milk) Coffee (w/ coconut milk or almond milk)

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7 - D AY

D AY 5 D AY 6

WA K E U P WA K E U P

12 oz Warm Lemon Water 12 oz Warm Lemon Water

30 Minute Walk + Stretch 30 Minute Walk + Stretch
5 Minute Journal 5 Minute Journal

BREAKFAST BREAKFAST

Smoothie Free Radical Fighting Smoothie

LUNCH LUNCH

:30 mins before: 12 oz Warm Lemon Water :30 mins before: 12 oz Warm Lemon Water

Grilled Chicken Salad Grilled Ahi Niçoise Salad

DINNER DINNER

30 mins before: 12 oz Warm Lemon Water 30 mins before: 12 oz Warm Lemon Water

Fajita Lettuce Wraps with Chipotle Aioli Cilantro Lime Skirt Steak
You Choice of Veggies Your Choice of Veggies

SNACK OPTIONS SNACK OPTIONS

you may have 1-2 snacks a day you may have 1-2 snacks a day

Apple Slices + 1 tbsp Almond Butter Apple Slices + 1 tbsp Almond Butter
Greek Yogurt (full fat) + Berries Greek Yogurt (full fat) + Berries

DRINK OPTIONS DRINK OPTIONS

drink half your bodyweight in ounces of water daily drink half your bodyweight in ounces of water daily

Green Tea Green Tea

Herbal Tea Herbal Tea
Coffee (w/ coconut milk or almond milk) Coffee (w/ coconut milk or almond milk)

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D AY 7 K E E P T H E R E S U LT S G O I N G

WA K E U P

12 oz Warm Lemon Water

30 Minute Walk + Stretch
5 Minute Journal !
BREAKFAST
Recharge
Your Choice Favorite Smoothie wellness solution.

Our most successful clients enroll in our customized

natural medicine program - The Glow Protocol, and
continuing seeing great results week after week,
LUNCH month after month.

:30 mins before: 12 oz Warm Lemon Water As a special gift for completing your 7-Day
Recharge, we would like to gift you with a free one
Your Choice Favorite Salad month trial of The Glow Protocol.

DINNER

30 mins before: 12 oz Warm Lemon Water Click here to schedule your

Free 10 minute private consultation with
Your Choice Favorite Dinner Dr. Michelle Sands,

1- Trial

SNACK OPTIONS

you may have 1-2 snacks a day

Apple Slices + 1 tbsp Almond Butter

Greek Yogurt (full fat) + Berries

DRINK OPTIONS

drink half your bodyweight in ounces of water daily

Green Tea
Herbal Tea
Coffee (w/ coconut milk or almond milk)

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5 Minute Journal

I am grateful for:

1.

2.

3.

What would make today great?:

1.

2.

3.

3 Amazing things that happened today:

1.

2.

3.

How could have I made today better?

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