Module 3

J O U R N A L + P L A N N E R

DR. RENEE WELLENSTEIN | THE LIBIDOOLOGIST®

DETOX CODE
Detox Code Guide DR. RENEE WELLENSTEIN

AM Detox Tonic - hot lemon water + 2 oz aloe vera juice

*add some sea salt into your AM Detox Tonic for an extra colonic boost (especially if you struggle with constipation)

Remove Add In

Dairy Lots of veggies

Gluten Fiber
Alcohol Healthy fats
Sugar/artificial sweeteners (Stevia is ok) Lean proteins
Coffee
Processed foods Eat organic when possible - at least aim to stay away
Industrial seed oils (canola, cottonseed, from non-organic produce from the Dirty Dozen list:
corn, soybean, safflower, sunflower and
grapeseed) 1. Strawberries 7. Peaches
Unnecessary over the counter 2. Spinach 8. Cherries
medications like Tylenol and Ibuprofen 3. Kale 9. Pears
4. Nectarines 10. Tomatoes
5. Apples 11. Celery
6. Grapes 12. Potatoes)

Daily Walking

Aim for at least 30 minutes a day

*BONUS - Squeeze in a 15 minute walk after meals to aid in digestion and control of blood sugar

Adequate Sleep

Aim for at least 7 hours a night of good, quality sleep

Hydration is Key

1/2 body weight in ounces daily

May add in chopped fruit or lemon/lime if plain water gets too boring

Tips to Aid Detox

Chew food completely to allow the digestive process to begin in the mouth
Foods to help with liver detox include berries, turmeric, green tea, cinnamon, onion and garlic
Daily sweating - exercise, electrolyte bath or infrared saunas are great options
Dry brushing daily to help lymphatic flow - before sweating (so before exercise, bath or sauna)
Deep breathing (3 rounds of 4 count box breathing 5 times a day)
Detox bath -
1 cup of epsom salts, 1/4 cup sea salt and 5 tbsps baking soda and optional essential oil
(lavender is good for stress relief)
Soak for 15-20 minutes (less if start feeling lightheaded or dizzy)

THE LIBIDO SHIFT | DR.RENEE WELLENSTEIN

Detox Code Guide DR. RENEE WELLENSTEIN

Supplements & Meals

Detox Support For Liver

Electrolyte water - adding a pinch of sea salt to water Milk Thistle

throughout the day -- Dandelion tea
Barley grass juice powder
Vitamin C helps support the adrenal glands and detox
process For Gut
Ginger tea can help keep the bowel moving
Peppermint tea is great for bloating, esp after meals Magnesium
Consider using a Castor Oil pack (positioned over liver) - Digestive enzymes
may be used daily during the detox Probiotic

If Detox Is Part of A Weight-Loss Plan

Chickweek tea is a great tea to try

Adding Glucomannan to smoothies will add extra thickness and make you more satisfied (just be
sure to drink plenty of water to prevent constipation

If Stress Is Part of Your Daily Life

Try adding Ashwagandha and/or L-Theanine to help balance your cortisol, calm you and aid in
focus

Sample Meal Plan

Breakfast

*In lieu of coffee, dry drinking a cup of green tea in the morning - extra health benefits and you will
not get caffeine withdrawal.

Smoothie for breakfast (use the smoothie builder) incorporating protein, healthy fat, fiber and extra
detox points for adding a veggie (if using fruit, only add one and berries are the lowest sugar option)
Favorite healthy fat to add is an avocado - makes smoothie extra creamy and satisfying
Favorite fiber source are chia seeds - also thickens smoothie making it even more satisfying
Favorite veggies to add are spinach and frozen cauliflower - a green powder is also an option
here and will get you extra detox points!

Lunch Dinner

Lean protein Lean protein, healthy fat, veggies, and

Healthy fat fiber source
Veggies
Fiber source *After dinner - herbal teas are great if you
Carb (prefer one carb a day, earlier in day need a little something before bed
since our insulin sensitivity is lower in the
evening)

THE LIBIDO SHIFT | DR.RENEE WELLENSTEIN

My Code Strategy Week 1 Planning

Monday Tuesday
Meal 1: Meal 1:
Meal 2: Meal 2:
Meal 3: Meal 3:
Snacks: Snacks:
Exercise: Exercise:

Wednesday Thursday
Meal 1: Meal 1:

Meal 2: Meal 2:

Meal 3: Meal 3:

Snacks: Snacks:

Exercise: Exercise:

Friday Saturday
Meal 1: Meal 1:

Meal 2: Meal 2:

Meal 3: Meal 3:

Snacks: Snacks:

Exercise: Exercise:

Sunday
Meal 1: Planned for Meals for the Week
Meal 2: Bought Groceries for the Week
Meal 3:
Meal Prepped for the Week
Snacks:
Scheduled AM and PM Reflection Time
Exercise:
Asked for Help/Support

DR. RENEE WELLENSTEIN | THE LIBIDOOLOGIST®

Code Food List
Produce- Low density carbs
Moderate density carbs
—bok choy —kale
—winter squash —plums
—broccoli —lettuce
—beets —grapefruit
—celery —snow peas
—carrots —oranges
—spinach —snap peas
—onions —cranberries
—watercress —fennel
—leeks —pineapple
—arugula —zucchini
—shallots —tangerines
—cucumber —summer squash
—potatoes —apples
—radishes —green onions
—ginger —guava
—chard —jicama
—garlic —kiwis
—asparagus —brusssel sprouts
—parsnips —mange
—rhubarb —cabbage
—corn —cherries
—peppers —okra
—limes —grapes
—-bamboo shoots —green beans
—papayas —pomegranate
—cauliflower —Berries
—apricots
—tomatoes —cantaloupe
—eggplant —honeydew melon
—pumpkin —watermelon
—seaweed —starfruit

High density carbs

Proteins (organic, when possible)
—bananas — —popcorn
—chicken
plantains —pears —quinoa
—turkey
—nectarines — —cereals/granola
—eggs
persimmons — —sun-dried tomatoes
—cottage cheese
yucca —beans/legumes
—protein powders (if flavored, watch sugar)
—sweet potatoes —tortillas (corn)
—yogurt
—yams —breads
— fish
—figs —oatmeal
—shellfish
—dried fruits — —pasta
—beef (if ground, choose 85% lean or greater)
honey —rice
—tofu
—couscous

Fats
—pumpkin seeds —cashews
—sesame seeds —macadamia nuts
—flax seeds —olive oil
—nut butters —coconut oil
—hemp hearts —avocado oil
—walnuts —ghee/butter
—Brazil nuts —avocados
—almonds —olives
—chia seeds

DR. RENEE WELLENSTEIN | THE LIBIDOOLOGIST®

Code Shopping List Week 1 Shopping List

Produce:

Proteins Healthy Fats

Carbs/Grains Spices/Condiments

Snacks Beverages

Other

DR. RENEE WELLENSTEIN | THE LIBIDOOLOGIST®

 The Daily Code Day 1 | DATE:

AM Healthy Mind
Hours Slept: Quality of Sleep: What person, place, or thing puts my mind in a negative
energy space? And why?
Waking Stress Level:
Waking Energy Level:
How am I feeling today?
How does my body feel?
What 3 things am I grateful for this morning?

What person/place or thing makes me feel good? And why?

Code Statement
I focus on what I can control and
let go of what I cannot control.

What is my intention today?

What is my self-care activity today? PM

Evening Mood:
Evening Stress Level:
Healthy Body Evening Energy Level:

Water Goal: What 3 things am I grateful for this evening?

Meal 1:

Meal 2:

Meal 3:

Snacks:

Exercise Type:
Active Minutes: Bowel Movements:

DR. RENEE WELLENSTEIN | THE LIBIDOOLOGIST®

 The Daily Code Day 2 | DATE:

AM Healthy Mind
Hours Slept: Quality of Sleep:
When I feel negative emotions, what happens next?
Waking Stress Level:
Waking Energy Level:
How am I feeling today?
How does my body feel?
What 3 things am I grateful for this morning?

When I feel positive emotions, what happens next?

Code Statement
I take life one step at a time.

What is my intention today?

What is my self-care activity today? PM

Evening Mood:
Evening Stress Level:
Healthy Body Evening Energy Level:

Water Goal: What 3 things am I grateful for this evening?

Meal 1:

Meal 2:

Meal 3:

Snacks:

Exercise Type:
Active Minutes: Bowel Movements:

DR. RENEE WELLENSTEIN | THE LIBIDOOLOGIST®

 The Daily Code Day 3 | DATE:

AM Healthy Mind
When was the first time I felt like I had to hide a part of
Hours Slept: Quality of Sleep: myself to be liked or loved? And what have I been hiding?
Waking Stress Level:
Waking Energy Level:
How am I feeling today?
How does my body feel?
What 3 things am I grateful for this morning?

What is one thing that I can do to show myself some love

today?

Code Statement
I release doubt in myself and have
faith that everything happens for a
reason.

What is my intention today?

What is my self-care activity today? PM

Evening Mood:
Evening Stress Level:
Healthy Body Evening Energy Level:

Water Goal: What 3 things am I grateful for this evening?

Meal 1:

Meal 2:

Meal 3:

Snacks:

Exercise Type:
Active Minutes: Bowel Movements:

DR. RENEE WELLENSTEIN | THE LIBIDOOLOGIST®

 The Daily Code Day 4 | DATE:

AM Healthy Mind
Hours Slept: Quality of Sleep: When was the first time (in what situation) did I feel like I
was either too much or not enough?
Waking Stress Level:
Waking Energy Level:
How am I feeling today?
How does my body feel?
What 3 things am I grateful for this morning?

What are my strengths?

Code Statement
I wish for the greatest good for
myself and everybody today.

What is my intention today?

What is my self-care activity today? PM

Evening Mood:
Evening Stress Level:
Healthy Body Evening Energy Level:

Water Goal: What 3 things am I grateful for this evening?

Meal 1:

Meal 2:

Meal 3:

Snacks:

Exercise Type:
Active Minutes: Bowel Movements:

DR. RENEE WELLENSTEIN | THE LIBIDOOLOGIST®

 The Daily Code Day 5 | DATE:

AM Healthy Mind
Hours Slept: Quality of Sleep:
What is habit would I most like to break?
Waking Stress Level:
Waking Energy Level:
How am I feeling today?
How does my body feel?
What 3 things am I grateful for this morning?

What new habit would I most like to form?

Code Statement
I am thankful for all I have and all I
will accomplish.

What is my intention today?

What is my self-care activity today? PM

Evening Mood:
Evening Stress Level:
Healthy Body Evening Energy Level:

Water Goal: What 3 things am I grateful for this evening?

Meal 1:

Meal 2:

Meal 3:

Snacks:

Exercise Type:
Active Minutes: Bowel Movements:

DR. RENEE WELLENSTEIN | THE LIBIDOOLOGIST®

 The Daily Code Day 6 | DATE:

AM Healthy Mind
Hours Slept: Quality of Sleep: What fears are holding me back from pursuing my dreams in
life?
Waking Stress Level:
Waking Energy Level:
How am I feeling today?
How does my body feel?
What 3 things am I grateful for this morning?

How do I want to show up today?

Code Statement
I deserve to be healthy and happy.

What is my intention today?

What is my self-care activity today? PM

Evening Mood:
Evening Stress Level:
Healthy Body Evening Energy Level:

Water Goal: What 3 things am I grateful for this evening?

Meal 1:

Meal 2:

Meal 3:

Snacks:

Exercise Type:
Active Minutes: Bowel Movements:

DR. RENEE WELLENSTEIN | THE LIBIDOOLOGIST®

 The Daily Code Day 7 | DATE:

AM Healthy Mind
Hours Slept: Quality of Sleep: Is there anyone in my life that is not bringing out the best in
me? If so, how can that change?
Waking Stress Level:
Waking Energy Level:
How am I feeling today?
How does my body feel?
What 3 things am I grateful for this morning?

Who in my life brings out the best in me? And why?

Code Statement
I deserve to feel good in my body.

What is my intention today?

What is my self-care activity today? PM

Evening Mood:
Evening Stress Level:
Healthy Body Evening Energy Level:

Water Goal: What 3 things am I grateful for this evening?

Meal 1:

Meal 2:

Meal 3:

Snacks:

Exercise Type:
Active Minutes: Bowel Movements:

DR. RENEE WELLENSTEIN | THE LIBIDOOLOGIST®

 The Weekly Code Week 1 Recap

Reflection
Weight (optional): How do I feel about my week? My effort was:
Favorite Meals/Snacks:
What am I celebrating from the week?

What are my nutrition wins from last week?

Weekly Reflection: what thoughts/feelings/actions held me

back from my goals this week?

My most memorable moments of the week were...

Planning
What can I do differently this week to help keep moving toward my goals?

Nutrition, Activity, Stress, Communication, Mindset

DR. RENEE WELLENSTEIN | THE LIBIDOOLOGIST®

My Code Strategy Week 1 Planning

Monday Tuesday
Meal 1: Meal 1:
Meal 2: Meal 2:
Meal 3: Meal 3:
Snacks: Snacks:
Exercise: Exercise:

Wednesday Thursday
Meal 1: Meal 1:

Meal 2: Meal 2:

Meal 3: Meal 3:

Snacks: Snacks:

Exercise: Exercise:

Friday Saturday
Meal 1: Meal 1:

Meal 2: Meal 2:

Meal 3: Meal 3:

Snacks: Snacks:

Exercise: Exercise:

Sunday
Meal 1: Planned for Meals for the Week
Meal 2: Bought Groceries for the Week
Meal 3:
Meal Prepped for the Week
Snacks:
Scheduled AM and PM Reflection Time
Exercise:
Asked for Help/Support

DR. RENEE WELLENSTEIN | THE LIBIDOOLOGIST®

Code Shopping List Week 1 Shopping List

Produce:

Proteins Healthy Fats

Carbs/Grains Spices/Condiments

Snacks Beverages

Other

DR. RENEE WELLENSTEIN | THE LIBIDOOLOGIST®

 The Daily Code Day 8 | DATE:

AM Healthy Mind
Hours Slept: Quality of Sleep:
What causes me to worry?
Waking Stress Level:
Waking Energy Level:
How am I feeling today?
How does my body feel?
What 3 things am I grateful for this morning?

Does the time spent worrying actually improve the situation?

If not, how can I better focus my energy?

Code Statement
I am good enough as I am.

What is my intention today?

What is my self-care activity today? PM

Evening Mood:
Evening Stress Level:
Healthy Body Evening Energy Level:

Water Goal: What 3 things am I grateful for this evening?

Meal 1:

Meal 2:

Meal 3:

Snacks:

Exercise Type:
Active Minutes: Bowel Movements:

DR. RENEE WELLENSTEIN | THE LIBIDOOLOGIST®

 The Daily Code Day 9 | DATE:

AM Healthy Mind
Hours Slept: Quality of Sleep:
What makes me feel jealous?
Waking Stress Level:
Waking Energy Level:
How am I feeling today?
How does my body feel?
What 3 things am I grateful for this morning?

What makes me feel most confident?

Code Statement
I am in control of my happiness.

What is my intention today?

What is my self-care activity today? PM

Evening Mood:
Evening Stress Level:
Healthy Body Evening Energy Level:

Water Goal: What 3 things am I grateful for this evening?

Meal 1:

Meal 2:

Meal 3:

Snacks:

Exercise Type:
Active Minutes: Bowel Movements:

DR. RENEE WELLENSTEIN | THE LIBIDOOLOGIST®

 The Daily Code Day 10 | DATE:

AM Healthy Mind
Hours Slept: Quality of Sleep: What is something that I used to love doing but don’t do
anymore?
Waking Stress Level:
Waking Energy Level:
How am I feeling today?
How does my body feel?
What 3 things am I grateful for this morning?

What is something that I love to do that I want to do more

of?

Code Statement
Challenges in my life help me
grow.

What is my intention today?

What is my self-care activity today? PM

Evening Mood:
Evening Stress Level:
Healthy Body Evening Energy Level:

Water Goal: What 3 things am I grateful for this evening?

Meal 1:

Meal 2:

Meal 3:

Snacks:

Exercise Type:
Active Minutes: Bowel Movements:

DR. RENEE WELLENSTEIN | THE LIBIDOOLOGIST®

 The Daily Code Day 11 | DATE:

AM Healthy Mind
Hours Slept: Quality of Sleep:
What regrets do I have about my life so far?
Waking Stress Level:
Waking Energy Level:
How am I feeling today?
How does my body feel?
What 3 things am I grateful for this morning?

What dreams do I have for my future?

Code Statement
Struggles in my life are there for
me to learn from.

What is my intention today?

What is my self-care activity today? PM

Evening Mood:
Evening Stress Level:
Healthy Body Evening Energy Level:

Water Goal: What 3 things am I grateful for this evening?

Meal 1:

Meal 2:

Meal 3:

Snacks:

Exercise Type:
Active Minutes: Bowel Movements:

DR. RENEE WELLENSTEIN | THE LIBIDOOLOGIST®

 The Daily Code Day 12 | DATE:

AM Healthy Mind
Hours Slept: Quality of Sleep: Why do I feel guilty when I say "no?"
Waking Stress Level:
Waking Energy Level:
How am I feeling today?
How does my body feel?
What 3 things am I grateful for this morning?

Where am I refocusing the priorities in my life?

Code Statement
No matter how hard it is, I can do it.

What is my intention today?

What is my self-care activity today? PM

Evening Mood:
Evening Stress Level:
Healthy Body Evening Energy Level:

Water Goal: What 3 things am I grateful for this evening?

Meal 1:

Meal 2:

Meal 3:

Snacks:

Exercise Type:
Active Minutes: Bowel Movements:

DR. RENEE WELLENSTEIN | THE LIBIDOOLOGIST®

 The Daily Code Day 13 | DATE:

AM Healthy Mind
Hours Slept: Quality of Sleep: Why do I shame myself when I do something for me?
Waking Stress Level:
Waking Energy Level:
How am I feeling today?
How does my body feel?
What 3 things am I grateful for this morning?

What makes me happiest?

Code Statement
I am working on myself, for
myself.

What is my intention today?

What is my self-care activity today? PM

Evening Mood:
Evening Stress Level:
Healthy Body Evening Energy Level:

Water Goal: What 3 things am I grateful for this evening?

Meal 1:

Meal 2:

Meal 3:

Snacks:

Exercise Type:
Active Minutes: Bowel Movements:

DR. RENEE WELLENSTEIN | THE LIBIDOOLOGIST®

 The Daily Code Day 14 | DATE:

AM Healthy Mind
Hours Slept: Quality of Sleep: What is holding me back from being truly happy with my
life?
Waking Stress Level:
Waking Energy Level:
How am I feeling today?
How does my body feel?
What 3 things am I grateful for this morning?

What is something I'm choosing more of in life?

Code Statement Success comes with patience.

What is my intention today?

What is my self-care activity today? PM

Evening Mood:
Evening Stress Level:
Healthy Body Evening Energy Level:

Water Goal: What 3 things am I grateful for this evening?

Meal 1:

Meal 2:

Meal 3:

Snacks:

Exercise Type:
Active Minutes: Bowel Movements:

DR. RENEE WELLENSTEIN | THE LIBIDOOLOGIST®

 The Weekly Code Week 2 Recap

Reflection
Weight (optional): How do I feel about my week? My effort was:
Favorite Meals/Snacks:
What am I celebrating from the week?

What are my nutrition wins from last week?

Weekly Reflection: what thoughts/feelings/actions held me

back from my goals this week?

My most memorable moments of the week were...

Planning
What can I do differently this week to help keep moving toward my goals?

Nutrition, Activity, Stress, Communication, Mindset

DR. RENEE WELLENSTEIN | THE LIBIDOOLOGIST®