Total Human Cleanse

5 Day Multi-System General Cleanse

“I’ve done many cleanses, I’ve facilitated many cleanses, I’ve even run several of the top cleansing centers in the country, and this one is by far the best, most user friendly at home cleansing program I’ve come across. Anyone slightly motivated toward optimal health… you’re being called out, because your previous excuses just got sidelined.”

Dr. Dan Engle, M.D.

Cleanse Overview

The Total Human Cleanse is a 5 day multi-pronged general cleanse utilizing whole food nutrition and a few targeted supplements. The goal is to maintain a base level of nutrient nourishment, while supporting a maximum detoxification and recovery state. Below are a list of the cleanse components, followed by a regimen, a shopping list, and a few recipes that I enjoy during the cleanse.

Why Should We Cleanse?

The simple fact of the matter is that we no longer live in a biome as clean as that of our ancestors. Chemicals that are synthetically bonded and heavy metals used in industrial processes find their way into our air, water, and food supply. We are an inexorable part of our environment, and so anything that is around us becomes a part of us. In addition, our diets are filled with ‘foods’ like processed sugar, hydrogenated oils, and genetically modified dna for which the body has had inadequate time to adapt. The result is that many of the body’s natural cleaning and maintenance mechanisms become overloaded and overworked, causing chronic fatigue and inflammation which many doctors believe is the root of all disease. A cleanse at it’s simplest level, is a way to help the body restore symbiosis.

My Personal Cleanse Experience

I realize that as the CEO of Onnit, some people might expect that I have always been the pinnacle of health. That is far from the truth. In my youth I had chronic strep throat with the solution being more rounds of antibiotics than George Foreman had in the ring. This disastrously altered my natural gut flora, and my diet habits didn’t help. I used to eat a double western bacon cheeseburger from Carl’s Jr. at least three times a week, and with three older brothers I started drinking whiskey at age 11. My 20’s weren’t any better, and at one point I even lived in a home that had a constant supply of industrial pesticides flowing in to control the fruit fly population! The result of all of this was dramatic variance in my levels of health, happiness, and energy. My history was categorized by moments of clarity and accomplishment, and long droughts of negative thoughts, low energy, and challenging emotions.

I was first introduced to cleansing when I started working with plant medicine shamans. The dieta, or diet leading up to these experiences provided it’s own sense of clarity and restoration that was accelerated by the ceremonies to follow. After completing my first full blown cleanse in Sedona, AZ under the guidance of Dr. Dan Engle, I realized what the potential could be. Never in my life was I more clear, more present with my choices, and filled with such voracious energy. It was the best I had felt in my life. Now cleansing is one of the best tools in my arsenal. The great philosophers and spiritual minds of the past wouldn’t teach a new disciple unless they were undergoing a fast, which is in itself a very strong cleanse. This cleanse is the culmination of everything I have learned, and I hope you too can realize it’s potential for both health and consciousness. Oh, and as a bonus, you are gonna lose a couple of pounds of body fat if you have any to spare.

Cleanse Components

Alkaline Cocktail

The purpose of the alkaline cocktail is three-fold: Minerals, Alkalinity, and Hydration. Himalayan salt contains over 60 trace minerals, while fresh lemon juice and apple cider vinegar both encourage alkalinity within the body. Adding 12oz of water ensures that you get hydrated both before and after your nightly sleep.

1 Gram Himalayan Salt
½ Lemon
Fresh Squeezed 1oz Apple Cider Vinegar
12oz Mineral / Spring / Filtered Water

EGN: Earth Grown Nutrients

EGN is going to support your micronutrient profile while on the cleanse. It contains over 24 natural ingredients packed with antioxidants, probiotics, liver support, kidney support, and trace minerals. Taking this 3 times daily, spread throughout the day will ensure that your glands and organs receive the support they need to do the heavy cleaning.

Coconut Oil

An excellent source of healthy saturated fat, the coconut oil will help round the sharp corners of your hunger while keeping the liver/gallbladder mechanism engaged. Take no more than one tablespoon at a time, ideally spreading them out throughout the day.

Digestive Enzyme Protocol

Proteolytic enzymes have a dual purpose. When there is food present in the gut, the enzymes help the body to break down that food into easily absorbable nutrients, reducing the workload and inflammation. When there isn’t food present, the enzymes begin to break down existing dead tissue within the system, acting as a little cleaning crew. Onnit is proud to have curated one of the most complex, well-rounded, and effective proteolytic enzyme combinations on the market. On days where you are eating take 2 digestech 3 times a day with meals, and on days where you are on the liquid diet, take 1 digestech 3 times a day.


Go tea is designed to make you go. And if you aren’t a fan of aphorisms, then go means poop, and poop means shit. The MCT oil should safely loosen the bowels, helping to open up the channels of elimination. Blend 1oz of Onnit MCT oil in an herbal tea of your choosing (rooibos is nice), and add a few drops of whole leaf stevia to taste. Your goal should be to go 2-3 times a day.

Epsom Salt Soak

A cleanse is only as good as your ability to remove toxins from your body. We are not trying to play a game of toxin musical chairs, we are trying to get the bad stuff out of the body. Epsom salt soaks can help the body eliminate some of these toxins through the skin, while the process of diffusion will feed your body additional magnesium, a mineral that many of us are naturally deficient in. Soak for 20 minutes in hot water, with a quart or more of epsom salt dissolved inside. Please do not use soap or bubble bath during your soak, however utilization of essential oils and coconut oil are acceptable for aroma and moisture.

Probiotic Shot

Fermented kraut and kimchi contain valuable probiotics, many of which can be found in the liquid contained within the fermentation. Drain ½ oz of this liquid into a shot glass and do your best Spring Break impression.

Bowel Flush

Bentonite clay and activated charcoal which are two of the main ingredients in Dr. Schulze’s Intestinal Formula 2, both have have the remarkable ability to absorb and bind a variety of toxic substances within the gut. As the overburden of harmful micro-organisms that require sugar and starch to survive (such as Candida albacans) begin to die off they will release toxins. The bowel flush protocol is designed to pick those undesirables up and move em on out. The formula also contains apple pectin which shows some promise in helping to eliminate heavy metals and radiation toxicity.

Step 1: Ingest one Intestinal Formula #2 packet with 16 oz of water in the morning on an empty stomach, at least 30 minutes apart from any juices or other nutrients.

Step 2: 3 hours later, ingest a second packet with 16 oz of water, once again, separate from any other food or nutrients.

Step 3: At minimum one hour after STEP 2, drink 1 teaspoon of epsom salt dissolved in 4oz of fresh squeezed grapefruit or other citrus juice. If you are at work or in a place where restroom access is undesirable, wait until you are close to home.

Step 4*: If you have not experienced an emptying of the bowels within 4 hours of step 3, consume 1 more teaspoon of epsom salt in 4oz of fresh citrus juice.

Food Plans

Solid Food Plan:

The Solid Food plan is a nutrient dense, vegan diet designed to minimize inflammation and ease you in and out of your 3 day liquid fast. Available on the diet are organic fruits and vegetables, raw (not roasted) nuts and seeds, Onnit Hemp Force, probiotic foods, prebiotic foods, “vegi-min broth”, virgin oils, raw honey, organic hummus, herbal tea or kombucha, vinegar and natural spices. While it is mandatory to ingest some form of prebiotic and probiotic foods on this diet, otherwise there is really no limit to how much or what type of these foods to eat. You should not be hungry on the solid food plan, but don’t gorge yourself either. Listen to your body, be sensible, and enjoy!

Probiotic Foods: Raw Kraut, Kimchi, Natural goat yogurt / grass fed yogurt if dairy is tolerated.

Prebiotic Foods: Chicory Root, Jerusalem Artichoke, Dandelion Greens, Onion, Garlic, Asparagus, Banana,

Check the Recipes Section for further ideas

Liquid Food Plan

Give your chompers (and your organs) a rest! This is where things really get limited. Fresh squeezed organic juices are allowed, fermented tea, herbal tea, along with the Vegimin broth. The Vegi-Min broth is going to be key here to keep you mineralized.

Vegi-min Broth

Based off or Dr. Shulze’s Potassium Broth Using organic ingredients, fill a large pot with: 25% potato peelings 25% carrot peelings and whole chopped beets 25% chopped onions 25% celery and dark greens 50 garlic cloves Hot peppers to taste Himalayan pink salt (roughly one gram per desired serving) Additional Cayenne pepper to taste Enough distilled water to cover vegetables Directions: Simmer covered for 1-4 hours, adding more water if necessary. Strain out the solids, and refrigerate leftover broth to drink throughout the week.

Sweat and Hydration

Sweat Protocol

The sweat protocol is another method of opening up the channels of elimination. Start by taking enough niacin to cause a flushing of the skin, 30 minutes prior to engaging in a minimum of 30 minutes of steam, sauna, or hot bath. For most individuals 200mg of niacin (not niacinamide) will be sufficient for this reaction. If flush does not occur, increase the dosage next time. The niacin will help open up the capillaries to increase circulation and transport of toxins through the dermal layer. When using the sauna, steam or hot bath, you may need to break the 30 minutes into 2 or more sessions. Listen to your body and don’t push the limits too far. For a really uplifting experience, alternate between hot and cold during your session.

Hydration Protocol

In addition to flushing out the system, some of the processes within the cleanse are going to be dehydrating by nature. The hydration protocol is designed to help combat that process. In addition to whatever else you are drinking, every hour of the day except for the 2 hours immediately prior to sleeping drink 10oz of spring, mineral, or filtered water at room temperature. Your goal should be to urinate clear every 90 minutes. Use that as a guide to whether to scale up or back on the cleanse.

OPTIMIZATION TIP: There is nothing better (or cheaper!) than harvesting your own water from a true natural spring. Go to to see if this is possible in your area.

Total Human Cleanse

Day 0 (Click to Expand)

Day 0 is the day before you start your cleanse. The priority here is to stop some of the most harmful toxic elements in your diet, and prime the bowels to start eliminating waste. During the cleanse, the goal should be to poop 2-3 times per day. The cleanse will only be as good as your ability to open up the channels of detoxification.

Daily diet: No alcohol, No sugar, No Chemicals
Bowel Flush Protocol, Digestive Enzyme Protocol

Day 1 (Click to Expand)
Day 1 is one of my favorite days of the cleanse. There are a lot of food options available, and the excitement and momentum of what you are about to do will carry you through. I usually get one final anabolic workout in on Day 1, as there are still sufficient options for protein intake to replenish your muscles.

Daily Diet: Solid Food Plan
Wake Up: Alkaline cocktail
During The Day: 3 Servings EGN, Berry Superfuel Smoothie, 2 Tablespoons of Coconut Oil, Digestive Enzyme Protocol
90 Minutes Prior to Bedtime: Alkaline Cocktail
60 Minutes Prior to Bed: Epsom Salt Soak

Day 2 (Click to Expand)
Day 2 is the hungry day. All of the little buggers in your system will be screaming in their death throes for the sugar, processed flour and chemicals they need to survive. Stay strong, Jedi warrior, you will be happy you did.

Daily Diet: Liquid Food Plan
Wake Up: Alkaline cocktail
During the Day: 3 Tablespoons of Coconut Oil, Go Tea, 3 Scoops EGN, Sweat Protocol, Berry Superfuel Smoothie, Digestive Enzyme Protocol
90 Minutes Prior to Bedtime: Alkaline Cocktail
60 Minutes Prior to Bed: Epsom Salt Soak

Day 3 (Click to Expand)
Day 3 the hunger is starting to wane, but a lot of people start feeling like crap. Headache, exhaustion, chills, body aches are some of the symptoms caused by the toxins leaving their usual home, and mobilizing for transport out of your body. This is totally common and completely normal. What is happening is called the ‘healing crisis’ or herxheimer reaction. The only way to get past it is to continue to open your channels of detoxification by sweat, urine, poop, and salt baths. This is the reason you started the cleanse, and once you get over the 3rd day hump, it’s all an easy ride from there. If you aren’t feeling any negative symptoms, that’s great too! All that means is that your channels of detoxification are optimized and nothing is getting backed up.

Daily Diet: Liquid Food Plan with Hydration Protocol
Wake Up: Alkaline cocktail
During the Day: GO Tea x 2, 4 Tablespoons of Coconut Oil, Probiotic Shot, 3 EGN Scoops, Sweat Protocol, Digestive Enzyme Protocol
90 Minutes Prior to Bedtime: Alkaline Cocktail
60 Minutes Prior to Bed: Epsom Salt Soak

Day 4 (Click to Expand)
As I write this, I am on Day 4 of the cleanse myself. I am starting to see weird things show up when I go to the bathroom, and my head is remarkably clear. The hunger is pretty much gone, though I sorely miss the pleasure of eating and lifting weights. It is tempting to jump over to the Solid Food diet, but if I listen to my body I know that some of the really important work is happening now. So I am going to stay strong, and I hope that you do as well.

Daily Diet: Liquid Food Plan with Hydration Protocol
Wake Up: Alkaline cocktail, Start Bowel Flush, Digestive Enzyme Protocol
During the Day: 4 Tablespoons of Coconut Oil, Probiotic Shot, 3 EGN Scoops
60 Minutes Prior to Bed: Epsom Salt Soak
90 Minutes Prior to Bedtime: Alkaline Cocktail

Day 5 (Click to Expand)
Victory! You are back on solid foods and damn do they taste good! If you haven’t made the 10 spice chunky tomato cashew soup yet, I highly recommend it. Eat a plethora of probiotic and prebiotic foods today as well so that the good guys can usurp the territory left over from the recently deceased candida in your gut. Take it slow and easy today, as your stomach needs to get primed back for your regular diet. Make sure you are still eliminating well today also. You should be feeling better than ever! Day 5 is a great time for reflection, time in nature, meditation, and review of one’s life path. The clarity of day 5 is a real gift to treasure.

Daily Diet: Solid Food Plan
Wake Up: Alkaline cocktail
During the Day: 3 EGN Scoops Total, Go Tea, 2 Tablespoons of Coconut Oil, Berry Superfuel Smoothie, Digestive Enzyme Protocol
90 Minutes Prior to Bedtime: Alkaline Cocktail
60 Minutes Prior to Bed: Epsom Salt Soak

Bonus Points:

The physical backdrop of cleansing is a great opportunity for realignment with one’s highest calling and the expansion of consciousness. Layering modalities like yoga, meditation, floatation tanks, breathing practices, reading, and music can have an exponential impact. The first day I picked up a Native American flute was during a cleanse, and now hardly a week goes by that I don’t pour out a song. Understanding what other toxic elements you can cleanse from our life, whether they are psychological habits or external influences, will also find fertile ground during this week. Take the opportunity to surrender to the presence of the moment, and forgive completely the you that brought you to this point. One of my favorite quotes by Heraclitus reads “No man ever steps in the same river twice, for it is not the same river, and he is not the same man.” You are the person that is deciding to do this cleanse, the past is the past. You have the opportunity to start fresh here, and you can start by showing yourself some love. Let the stress go, let the worry go, let it all go. Set your intent as strong as the roots of a Redwood tree, release yourself into the cyclical nature of life itself, and emerge anew. Kia kaha!

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Shopping List

Onnit Supplements


Coconut Oil


Himalayan Salt Packets

Hemp Force Vanilla


[button link=”” type=”big” color=”green” newwindow=”yes”] Buy from[/button]

Other Supplements

Epsom Salt

Dr. Schulze Bowel Formula 2


Grocery Necessities

Herbal Tea

Apple Cider Vinegar

Raw Kraut or Kimchi

Prebiotic Foods

Organic Frozen Mixed Berries

Total Cleanse Cost For Five Days: $200+ depending on groceries.



2 cups unsweetened almond milk, homemade or store bought (see recipe for homemade almond milk below) 1/2 cup chia seeds 1-2 tablespoons pure raw honey Dash of Cinnamon Seasonal fruit for topping (blueberries, peaches, figs and plums are pictured here) Almonds or other nuts for topping


Combine almond milk, chia seeds, vanilla and sweetener in a bowl. Mix well until combined and the mixture begins to thicken. Store covered in the refrigerator overnight or for at least an hour. Stir well before serving and add a bit of water to the pudding if it becomes too thick. Top with fresh fruit and nuts of your choice. Note: This recipe makes enough for two large servings, but feel free to double the recipe and keep it in your refrigerator so that you have breakfast for a few days in a row. It will keep refrigerated for up to 5 days.

Homemade Almond Milk

1 cup raw almonds

4 cups water

What to Do

• Put almonds in a bowl and cover them with water. Let them soak in the water for at least three hours, but preferably overnight.

• Drain and rinse the almonds and put them in a blender with 4 cups of water. Blend on high for one

• Strain the almond milk through a fine mesh strainer or a nut milk bag into a container of your choice. Cover and refrigerate for up to five days.


FOR THE SOUP: (use organic ingredients when possible) 3/4 cup raw cashews, soaked 6 cups organic vegetable broth 1 tablespoon extra-virgin olive oil 3 large cloves garlic, minced 1 yellow onion, diced 3 medium carrots, peeled and chopped 1 red bell pepper, chopped 1 1/2 cups peeled and chopped sweet potato, or butternut squash 2 stalks celery, chopped 1 (28-ounce/796-mL) can diced tomatoes, with their juices 2 bay leaves 1.5 tablespoons Homemade 10-Spice Blend (recipe follows), to taste 4 cups dandelion greens, cut in 3 inch pieces (may sub spinach or kale)


2 tablespoons smoked paprika

1 tablespoon garlic powder

1 tablespoon dried oregano

1 tablespoon onion powder

1 tablespoon dried basil

2 teaspoons dried thyme

1 1/2 teaspoons freshly ground black pepper

1 1/2 teaspoons himalayan sea salt (fine grain)

1 teaspoon white pepper (optional)

1 teaspoon cayenne pepper


• Place cashews in a bowl and add enough water to cover. Soak the cashews overnight, or for at least 2 hours. Drain and rinse the cashews.

• In a blender, combine the soaked and drained cashews with 1 cup of vegetable broth and blend on the highest speed until smooth. Set aside.

• In a large pot, heat the oil over medium heat. Add the garlic and onion and sauté for 3 to 5 minutes, or until the onion is translucent.

• Add the carrots, bell pepper, potato, celery, and diced tomatoes with their juices, the remaining 5 cups broth, the cashew cream, and 1-1.5 tablespoons of 10-spice blend. Stir well to combine . Bring the mixture to a boil and then reduce the heat to medium-low.

• Simmer the soup, uncovered, for at least 20 minutes, stirring occasionally, until the vegetables are tender. During the last 5 minutes of cooking, stir in the dandelion greens. Taste soup, and season with additional himalayan salt, cayenne, or black pepper to taste.

• To freeze, ladle the soup into containers (leaving 1-inch for expansion), cool slightly, secure lid and place in the freezer for up to 6 weeks.

2 Scoop Vanilla Hemp Force

? Cup Organic Strawberries

? Cup Organic Blackberries

? Cup Wild Blueberries

1 Banana

1 tablespoon chia seed

1 Scoop EGN

2 Tablespoon WAC Nut Butter

1 Tablespoon Coconut Oil

1 Gram Himalayan Salt Ice Water

The crandy dandy salad is designed to maximize both prebiotic and probiotic nutrient sources, while offering additional support to your kidneys.


Organic Dandelion Greens

Chopped Grass Fed Yogurt

Balsamic Vinegar

Macadamia Nuts

Dried Cranberries


Well, this is a salad here folks. Use the yogurt and the vinegar to make a creamy dressing, and then put the rest of it in a bowl. If you don’t tolerate yogurt well, try using some of the liquid from a probiotic preparation like kraut or kimchi. Then eat, and pat yourself on the back for doing such a good thing for your body. This cleanse represents my personal opinion on what has worked well for me. It does not constitute medical advice, and if you decide to do the cleanse, do so of your own volition.

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