WARNING: This eBook is for your personal use only.

You may NOT Give Away, Share Or Resell

This Intellectual Property In Any Way

All Rights Reserved

Copyright © 2015 & Beyond. All rights are reserved.
You may not distribute this report in any way. You may not sell it, or reprint any part of it without
written consent from the author, except for the inclusion of brief quotations in a review.

Medical Disclaimer
Any application of the recommendations set forth in this e-book or in personal consultation by
phone, email, in-person, or otherwise, is at the reader’s discretion and sole risk. The information
offered is intended for people in good health. Anyone with medical problems of any nature
should see a doctor before starting a diet or exercise program. Even if you have no known health
problems, it is advisable to consult your doctor/s before making major changes in your lifestyle.

Personal Disclaimer
We are not doctors, nor do we possess a degree in nutrition. The advice we give is based on
years of practical application, dealing with the needs of our own health and physiques as well
as the needs of others. Any recommendations we may make to you regarding diet, including,
supplements and herbal or nutritional treatments must be discussed between you and your
doctor/s.

Fitness DISCLAIMER
Required Legal Disclaimer: Due to recent laws from the FTC, it is required that all companies
identify what a “typical” result is. The truth is that most people never do anything when it comes
to trying to lose weight. They might buy a million products, including this one, but never do
anything with the information they have in hand. The testimonials that you saw were of people
who took action, followed a healthy lifestyle, exercised, and ate a balanced nutritional diet. If
you want results like them, you should do this too.

www.energyforeverplan.com 2
 3-Day Adrenal Reset Plan
Now that you have taken the tests and have determined that you are suffering
from Adrenal Fatigue, you want to address the problem as soon as possible
so that you can reduce and eliminate some of the symptoms fast. This 3-day
Adrenal Reset plan is designed to speed up your recovery and help return your
hormone levels to normal, help reduce your stress levels, and help you jump start
your adrenal-healthy diet so you can better transition into a healthy lifestyle.

Everyday stresses that we are constantly surrounded by, environmental pollution,

toxins from household products, and the foods that we eat, all play a role in our
hormonal imbalance and disrupt the normal functioning of the adrenal glands.
Unfortunately, we cannot get away from living in the modern society, but there are
conscious changes that we can make in our lives to avoid and reduce exposure
to the most harmful of toxins.

www.energyforeverplan.com 3
Stress is a huge toxin for our body. It
causes our adrenal glands to enter
emergency mode, pump out too much
of the stress hormone – cortisol – and
depletes us from energy that should go
to the essential functions of our body
such as the immune system and our
cardiovascular system. Stress causes
us to gain weight. Even if you don’t
find yourself reaching for the candy bowl when you are deeply stressed, your
metabolism and digestive system does not function at its optimal levels and you
are not able to process energy as efficiently.

Our diet is full of harmful toxins that pass themselves off as nutrients. A regular
person eats way too much processed foods and sugar, and processed foods
are the worst toxic aggressors for our adrenal glands. We cannot help but reach
for that sweet afternoon drink for an energy pick-me-up and do not realize
that we have just caused our blood sugar levels to spike rapidly and upset our
adrenal glands. Eating chips out of the bag isn’t just about the fat – harmful toxic
preservatives and food additives enter our blood stream and disrupt the normal
functioning of the adrenal glands. Eating processed meats does the same thing
to our sensitive adrenal glands. There are just too many toxins in our modern
diets that we have caused the imbalance of our adrenal glands.

When you are serious about nourishing your body and living a healthy lifestyle,
you must deal with the adrenal imbalance first. The adrenal glands are an
important function of the body that maintains proper cortisol levels. When the
cortisol levels are out of sync, the body becomes too fatigued, depletes its energy
faster, and becomes more exposed to illnesses, diseases, and heart problems.
As a result, we gain weight and age faster.

www.energyforeverplan.com 4
Thus, it is important to reset your adrenal gland function, so that you can remove
this blockage to your healthy lifestyle. After you reset your adrenal glands, follow
a healthy anti-Adrenal Fatigue diet and lifestyle to maintain optimal health,
energy levels and avoid stress.

This plan will focus on the following 2 concepts:

1. Stress Reduction & Relaxation

You will try to avoid all stressful situations during this 3-day adrenal reset plan. If
you know that driving stresses you out, don’t drive on these days. Try to schedule
this reset on a weekend when you can avoid stressful situations at work,
deadlines, running errands, or anything else that causes stress.

Meditation: You will learn how to meditate. Meditation is the key to stress relief
and sleeping better. Learning to meditate can improve mental and physical
health, help relieve muscle and chronic pain, and alter your negative mindset.
You will become more peaceful and content in life. Try meditation by going to a
quiet place, breathe deeply and clear your mind. Start with 10-15 minutes. You
can try it along with relaxing meditation music or in silence. Find the method that
is best for you.

Yoga: You will take yoga classes. Yoga is low intensity and does not put as much
stress on your body as rigorous exercise does. On the 3-day Adrenal Reset plan,
try to avoid intensive workouts like running unless you are a regular runner and
these workouts are a regular part of your lifestyle. If you don’t regularly engage
in intense exercise already, this type of activity can place stress on your adrenal
glands. Yoga will heal them.

Walking: Constant movement is natural for your body. Long periods of non-

www.energyforeverplan.com 5
movement and sitting like we are used to in the modern lifestyle, promotes
lethargy and adrenal fatigue. Incorporate regular walking into your lifestyle after
lunch, before dinner, or early in the mornings. Long walks in fresh air can also
help manage your stress levels and keep your body healthy.

Limit artificial light before bed: Turn off all electronics, avoid watching TV and
looking at your phone at least 1-2 hours before bed. Too much artificial light tricks
our body into thinking its daytime and disrupts our sleep cycle.

Laugh: Watch your favorite comedy in the evening or have lunch with your funny
friend regularly. Laughing is great to keep stress levels down. Incorporate fun
activities into your lifestyle regularly.

2. Nourishing and Resetting the Body

Nutrition to Support your Adrenals: You will consume foods that nourish your
body and mind. On this plan, you will avoid foods with toxins and focus on whole
fruits and vegetables, lean proteins, natural fiber, and healthy fats. You should
not consume any processed foods during the 3-day Adrenal Reset. During the
3-day reset, you will:

• Avoid fruits high in sugar and potassium for breakfast

• Avoid microwaved foods and dinners
• Avoid hydrogenated fats
• Have lots of foods high in Vitamin C
• Have lots of avocado, nuts, coconut oil, olives and olive oil and fatty fish
(like salmon)
• Take fish oil supplements if you are unable to eat fish that day
• Have lots of protein for breakfast and lunch to keep your energy levels
stable

www.energyforeverplan.com 6
 • Avoid coffee and sugar
• Season your food with sea salt or Celtic salt. Avoid table salt and it is highly
processed.
• Avoid sugary snacks after lunch time
• Have ginseng tea regularly (Rhodiola tea is a form of ginseng)

Stay Hydrated: drink water and tea regularly to keep yourself hydrated. When
you are not properly hydrated, your adrenal glands become stressed.

Get a Massage: Massage is great to help you reset the body to prepare it to deal
with daily stresses better. Get a massage at least once per week and at least
once during the 3-day Adrenal Reset plan.

Take a nap: 15-20 minute naps regularly will help reset your adrenal glands and
help you restore your energy during the day. If you cannot do this while at work,
incorporate naps into your weekend routine regularly.

Have plenty of Magnesium: A diet high in

magnesium helps maintain healthy stress levels
and helps keep your adrenals healthy. Foods high in
magnesium include nuts such as almonds, walnuts,
and cashews, wheat germ, beans, garlic, figs and
dates. Avoid foods high in sodium and caffeine to
make sure you are not depleting your magnesium
levels.

Regular sleep schedule: Try to go to sleep at the

same time every night to avoid sleep disruption. Get
at least 8 hours of sleep every night. Try to get to
sleep before 11pm every night.

www.energyforeverplan.com 7
Regular eating schedule: Schedule regular meals to avoid pressure on your
body. Eat smaller meals and more frequently. Make sure to have high-protein
healthy snacks when you are feeling hungry between meals. Have your last meal
at 6-7pm. Eating too late can put pressure on your digestive system and disrupt
healthy rest and sleep. Do not eat a heavy meal for dinner. Have a light snack
after dinner if you are still feeling hungry.

www.energyforeverplan.com 8
 The 3-DAY ADRENAL RESET
Action Plan
DAY 1:
7:00am: Pre-Breakfast

• 1 glass warm lemon water

7:30 am: Breakfast

• Coconut Yogurt with blueberries and wheat germ

• 1 orange
• 1 ginseng tea

8:00am: Morning yoga class

• 1 hour yoga class

Yoga is important to rebalance your adrenal glands. It provides stress-relief
and helps your muscles relax. You can take a class in a yoga studio or try a
quality yoga DVD at home!

9:30am Mid-morning snack

• 1 cup kefir

www.energyforeverplan.com 9
12:00pm Lunch

Strawberry Avocado and Sprouts Salad

Salad:
• ½ avocado, cubed
• ½ cup strawberries
• ½ cucumber, cubed
• ½ cup roasted chickpeas
• 1 cup sprouts
Dressing:
• 1 tablespoon extra virgin olive oil
• 1 tablespoon lime juice

Combine all salad ingredients and drizzle the dressing over the mixture.
Season to taste with salt.

12:30pm Afternoon nap

• If you need to adjust the time of your nap, schedule it when you are most
tired in the afternoon. Restore your energy afterwards with a brief walk.

1:00pm Afternoon walk

3:00pm Mid-afternoon afternoon snack

½ cup hummus with raw veggies

• Try celery and carrots!

www.energyforeverplan.com 10
6:00pm Dinner

Quinoa and Kale Pilaf

• ½ cup cooked quinoa

• ½ cup tomatoes
• 1 cup raw kale
• 1 tablespoon extra virgin olive oil
• 1 garlic clove, minced
• 1 tablespoon fresh herbs (for topping)

Mix pilaf ingredients. Season with salt and fresh ground pepper.

8:00pm After dinner snack

• ½ cup papaya

9:00pm Daily Meditation

10:00-11:00pm Sleep

www.energyforeverplan.com 11
DAY 2:
7:00am: Pre-Breakfast

• 1 glass warm lemon water

7:30am Breakfast

Oatmeal with Almond Milk

• ½ cup almond milk

• ½ cup cooked oatmeal
• 1 teaspoon raw honey
• ¼ cup chopped walnuts

8:00am: Morning yoga class

• 1 hour yoga class

Yoga is important to rebalance your adrenal glands. It provides stress-relief
and helps your muscles relax. You can take a class in a yoga studio or try a
quality yoga DVD at home!

9:30 Mid-morning snack

• 1 cup buttermilk

www.energyforeverplan.com 12
12:00 Lunch

Kale Salad with Salmon and Mandarines

Salad:
• ½ avocado, cubed
• 1-2 cups raw kale
• ½ cup cucumber, cubed
• ¼ cup fresh parsley, chopped
• 3oz grilled salmon with lemon and herbs
• 1 mandarin, separated
Dressing:
• 1 tablespoon extra virgin olive oil
• 2 tablespoons raspberry juice
• 1 teaspoon red wine vinegar

Massage kale with the dressing to soften the leaves. Top the salad with the
remaining ingredients. Season to taste with salt and pepper.

12:30pm Afternoon nap

• If you need to adjust the time of your nap, schedule it when you are most
tired in the afternoon. Restore your energy afterwards with a brief walk.

1:00pm Afternoon walk

www.energyforeverplan.com 13
3:00pm Mid-afternoon afternoon snack

Almond Butter with Apple Slices

• Slice one apple and top with 2-3 tablespoons of almond butter

5:00pm Massage

6:00 Dinner

Quinoa and Miso Tempeh

Ingredients:
• 4 ounces cooked tempeh
• 1 tablespoon coconut oil for frying the tempeh
• 1 additional tablespoon coconut oil for the quinoa
• 1 teaspoon miso paste
• 2 cups spinach
• 1 tablespoon fresh grated ginger
• 1 clove freshly minced garlic
• ½ cup cooked quinoa
• 1 sheet nori (seaweed paper) cut into fine strips
• ¼ cups kimchi

First, stir-fry the tempeh in coconut oil until golden brown on all sides, about
8-10 minutes. Add the miso paste, ginger, and garlic to coat the tempeh. In
another large pan or wok, heat oil and sauté garlic until fragrant. Add the
spinach and quinoa and mix until combined. Garnish quinoa with strips of nori
and serve with miso tempeh and kimchi on the side.

www.energyforeverplan.com 14
After dinner snack

• 1 cup fruit (apples and oranges)

• 1 chamomile tea

9:00pm Daily Meditation

10:00-11:00pm Sleep

DAY 3:
7:00am: Pre-Breakfast & Stretching

• 1 glass warm lemon water

7:30 am: Breakfast

Apple Cinnamon Steel-cut Oats & Ginseng Tea

• ½ cup steel-cut oats cooked with 1 apple

• 1 teaspoon cinnamon
• 1 teaspoon honey
• 1 ginseng tea

9:30 am Mid-morning snack

• 1 cup kefir

www.energyforeverplan.com 15
12:00 Lunch

Quinoa Collard Wraps with Guacamole Sauce

Wrap:
• ½ cup quinoa, cooked
• 1 small tomato, chopped
• ¼ cup chopped red peppers
• ¼ sprouts
• 2 raw collard leaves for wrapping
Guacamole:
• ½ avocado, mashed
• 1 tablespoon olive oil
• 1 teaspoon lime juice (adjust to taste)
• 2 tablespoons chopped cilantro
• Salt & pepper to taste
• Cayenne pepper to taste

Combine all wrap ingredients, place mix on the collard leaves and top with
guacamole. Fold the collard leaf to make a wrap.

12:30pm Afternoon nap

• If you need to adjust the time of your nap, schedule it when you are most
tired in the afternoon. Restore your energy afterwards with a brief walk.

1:00pm Afternoon walk

www.energyforeverplan.com 16
3:00pm Mid-afternoon afternoon snack

• ½ grapefruit
• 1 ginseng tea
• fish oil supplement

5:00pm Outdoor Bike Ride

6:00 Dinner

Kale-avocado Salad with Hummus

Salad:
• 2-3 cups of kale
• ½ avocado, cubed
• ½ cucumber, diced
• 1 cup cherry tomatoes
• 1 handful of sprouts
• ¼ cup walnuts
• 2-3 tablespoons hummus
Dressing:
• 1 tablespoon extra virgin olive oil
• 1 teaspoon lemon juice

Toss salad and top with hummus. Toss in the remaining ingredients. Season to
taste with salt and pepper.

www.energyforeverplan.com 17
8:00pm After dinner snack

1 cup Kombucha tea with 1-tablespoon chia seeds

• Soak chia seeds for 15 minutes before consuming

9:00pm Daily Meditation

10:00-11:00pm Sleep

www.energyforeverplan.com 18
 Post-diet tips:
Congratulations for successfully completing the 3-day Adrenal Reset plan!
Hopefully you have rested, relaxed, reset your adrenals and nourished your
body. You should feel less stressed, less achy, and ready to embrace a healthy
lifestyle. You have learned how to combat adrenal stress and nourish your body
for a long-term healthy lifestyle. Now you are ready to implement these methods
into your regular lifestyle on a more permanent lifestyle and keep your adrenals
healthy for life.

When the modern lifestyle has you too stressed and down, reset your adrenals
with this 3-day plan as often as you need. Continue nourishing your adrenals with
regular meditation, regular stress-reduction activities, and keep eating nourishing
meals to recuperate your energy levels. Avoid all processed foods as much as
possible and stay away from food additives, toxins, sugar and white grains. In
addition to keeping your heart healthy, you will keep your adrenals healthy no
matter what your age! Healthy adrenals lead to fewer illnesses, less muscle
aches, less digestive stress, and less age-related maladies. Most importantly,
laugh and have fun!

www.energyforeverplan.com 19