🌸  THE FIRST 72-HOURS

A short stabilisation phase to settle your system — and create the first conditions for weight loss to respond

Welcome

If you’re here, you’re not starting from zero. You’re starting from effort.

  • Trying.

  • Pushing.

  • Second-guessing.

  • Doing “all the right things” — and still feeling stuck.

This is not a challenge.
You are not fixing yourself.
And for the next 72 hours, nothing needs to be pushed.

This reset is about helping your body stand down from stress, so weight loss can stop being a fight and start becoming a response.

If that feels relieving rather than exciting — you’re exactly where you need to be.

A Short Message From Me

In this short video, I’ll talk you through:

  • why this reset works

  • what not to worry about

  • and how to approach the next three days calmly and confidently

You don’t need to take notes. You don’t need to remember anything. Everything you need is written below.

 

How This Works

The first 72-hours is:

Not to “kick-start” fat loss.
Not to detox or cleanse.
Not to prove discipline.

It’s designed to remove the signals that keep your body in defence mode — where fat loss resists no matter how hard you try.

For the next three days:

  • we reduce noise

  • we create rhythm

  • we restore safety

This is the first step toward weight loss feeling possible again.

Before You Start — The Rules

These rules are not restrictions.
They are protection.

For the next 72 hours:

  • Do not weigh yourself

  • Do not track calories or macros

  • Do not add extra workouts

  • Do not try to “make up” for past days

  • Do not change this plan

Nothing is broken.
Nothing needs fixing.

Your only job is to follow the sequence.

The Three Anchors

(These stay the same for all 72 hours)

Anchor 1 — Food: Stability First

For the next three days:

Eat three meals per day. No snacks.

Each meal includes:

  • a protein

  • a carbohydrate

  • a fat

That’s it.

No cutting.
No cleansing.
No “being good”.

For example

  • Eggs + SALMON + butter

  • Chicken + rice + seeds

  • Fish + SWEET potato + avocado

  • GREEK Yoghurt + BERRIES + NUTS

If it feels boring — it’s working.

Why this matters:
Regular, balanced meals tell your body that food is reliable again.
A body that feels safe stops clinging to energy — including stored fat.

Anchor 2 — Movement: Signal Safety, Not Effort

Once per day, choose one:

  • A 20–30 minute relaxed walk
    OR

  • One gentle mobility or stretch session

No HIIT.
No punishment cardio.
No “burning it off”.

This is not about calories.
It’s about reminding your body you are not under threat.

If movement feels easy — that’s the point.

Anchor 3 — Mindset: Build Trust

Once per day, say this (out loud if you can):

“For the next 72 hours, I am supporting my body — not fighting it.
This is helping me move toward the results I want.”

No journaling.
No analysing.
No emotional unpacking.

This is about reinforcing trust, not motivation.

Supporting Conditions

Hydration

For the next 72 hours, hydration matters — but we keep it simple.

Aim for at least 1.5 litres of water per day.

Use this rhythm:

  • 1 glass on waking

  • 2–3 glasses between meals

  • Sip lightly if needed outside of that

Try not to drink large amounts with meals, as this can interfere with digestion.
Spacing fluids between meals supports better digestion and steadier energy.

If you’ve been low-carb or keto and are prone to headaches or fatigue, you can add a small pinch of salt to one glass of water during the day.

No need to force fluids or overdo it — consistency matters more than volume.

Sleep

For the next 72 hours, the goal is not perfect sleep — it’s reducing sleep pressure.

Use these guidelines:

  • Aim for a consistent bedtime, even if sleep feels light

  • Stop scrolling and stimulation 30–60 minutes before bed

  • If your mind is busy, remind yourself: “Rest still counts.”

If you wake during the night, don’t analyse it or try to fix it.
Settling your body comes before sleeping deeply.

Better sleep often follows calm — not the other way around.

What to Expect (This Is Important)

Over the next three days, you may notice:

  • a calmer appetite

  • less urgency around food or exercise

  • reduced bloating or puffiness

  • steadier energy

  • clearer thinking

You may feel calmer before you feel lighter.

That is not failure.
That is the order things need to happen in.

Fat loss responds best when the system feels safe enough to let go.

If Your Mind Starts Questioning This…

That’s normal.

If you catch yourself thinking:

  • “Is this enough?”

  • “Shouldn’t I be doing more?”

  • “What if this doesn’t work?”

Come back to this:

For 72 hours, you are not trying to get results.
You are creating the conditions that allow results to happen.

Nothing more is required.

What Happens Next

Stay with this reset for the full 72 hours.

You don’t need to plan ahead.
You don’t need to decide what comes next.

I’ll guide you through the next phase — step by step — so you can continue building momentum without losing the calm you’ve just created.

You’re doing this right.