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Does your gut need a glow-up? Perhaps one of the best juice cleanses is right for you.

With summer in full bloom, many are seeking to revamp their wellness routines, including incorporating healthier foods and dietary practices into the mix.

While cleanses involving “detox” teas and sketchy-sounding herbs are generally downvoted by wellness experts, there are some scientifically backed benefits to juicing, when done correctly.

Juice Cleanse Benefits

To get to the bottom of juice cleanses, the Post spoke with a number of health and wellness experts, including Amy Stephens, a board-certified dietitian who specializes in performance nutrition and eating disorders. She currently serves as a sports dietitian for NYU Athletics.

“A juice cleanse is a short-term eating plan that replaces food with juices. Most plans recommend using fresh-pressed juices made from fresh fruits, vegetables, and added flavorings such as lemon, cayenne pepper, turmeric, or ginger,” Stephens explained. “The goal of a cleanse is to detoxify the body and mind.”

The Mayo Clinic does suggest that juicing can help reset the digestive system, while still providing essential vitamins and minerals. However, many experts, including Stephens, caution against juice cleanses that are geared towards rapid weight loss or to reset eating habits.

“The risks of low blood sugar and triggering disordered eating thoughts are a major concern,” she shared. “These plans promote the sense that they can fix eating habits, but have the potential to cause more harm.”

Stephens added that juice cleanses can cause a range of side effects — some immediate and physical, others more long-term and related to mood and mental health. She highlighted that fatigue, brain fog, dizziness, and low energy often accompany longer cleanses.

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In order to avoid or minimize these side effects, Stephens has recommended meeting a minimum intake of 1,000 to 1,200 calories per day, even on a cleanse. She also suggested skipping workouts and adding protein or healthy fats to a smoothie to improve energy.

While Stephens emphasizes that long-term cleanses can be risky, she does acknowledge that juice cleanses can provide a concentrated dose of vitamins, minerals, and antioxidants from fruits and vegetables.

Although creating your own blend is ideal (several folks on our team recommend using a Vitamix for this), not everyone has the time or desire to chop and liquefy their morning away, which is where my testing of the best juice cleanses comes in.

For people looking to supplement their diet with more fiber, vitamins, minerals, and antioxidants, there are plenty of fresh-pressed juice cleanses that can be delivered directly to your home.

We’ve enlisted help from multiple members of the Post Wanted team to try out some of the most popular juices available — a bundle from Raw Generation, wellness shots and protein smoothies from Suja Juice, and even a pre-vacation cleanse from Pressed.

Hop down to our FAQ with her or keep reading to see our top picks worth trying.

What is the best juice to cleanse your system?

Best Juice Cleanse Overall: Raw Generation Skinny Cleanse

Raw Generation

Pros: Six flavors that span green, citrus, and sweeter flavors like beet

Great packaging with ingredients on the front

Keep in the freezer until ready to drink, then thaw and drink up to 24 hours later

Great for nutrient addition to meals or as a cleanse Cons: A lot of weight-loss messaging (this may be a pro for some, but take caution)

Only six flavors, so it may get boring

For an array of tasty juices and cleanses to choose from, turn to Raw Generation. They use only 100% raw, plant-based ingredients you can see right on the label, with green juices, beets, carrots, and more. They also offer the option to build your own box, choosing flavors and ingredients you love, which are then shipped directly to your door.

The juices are vivid and bright, and taste like that too! We also loved that they can be kept in the freezer if you need more time to get through them all. Barret Wertz

New York Post Review: We have a super in-depth breakdown of the service here, but for a quick taste test, here is what you need to know. I liked the non-green flavors the best, which were fresh and a bit sweeter than the greens, offering a nice break throughout the day. Out of the three green flavors, I started and ended the day with the Sweet Greens drink, made of apple and kale. I loved how the labels also included the ingredients in an easy-to-read way, noting what exactly comprises a “Tart Green” or a “Sweet Root.” In my trial, I drank these in addition to my normal routine, as a way to include more nutrients to my diet, but there are plans for weight loss and other needs in which you can consult your doctor about if they are right for you. — Sophie Cannon, former Manager of Commerce Strategy and Development

Best Body Detox Juice Cleanse: Sakara Level II Detox

Sakara

Pros: Organic ingredients

Blend of savory and sweet items

Gorgeous packaging

Includes supplements Cons: Very expensive compared to other cleanse programs

Sakara’s Level II Detox is not just a cleanse. It’s a weekly nutrition program that has been curated to release toxins, reduce inflammation, and boost cellular rejuvenation with wholesome ingredients your body craves. It includes five days’ worth of drinks, tonics, plus breakfasts, lunches, dinners, desserts, and even dressings with the meals you’d expect to find them. Everything is organic, and they even throw in some vitamins, as well as a cool gua sha tool, intended to be used in the morning to promote lymphatic drainage. Our Updates Editor, Holly J Coley, was pleasantly surprised by how filling and tasty the Sakara program was.

Previous 1 of 6 Next Our Updates Editor loved the taste and variety of wholesome ingredients used in the Sakara Level II Detox. Holly J. Coley Sakara’s plan included juices, as well as soups. Holly J Coley Advertisement Our Updates Editor loved how colorful the Sakara meals were. Holly J Coley The Detox II also includes supplements. Holly J Coley Advertisement

New York Post Review: I didn’t think I’d like Sakara, but I was wrong! The amount of food I received for its Detox II Program was not only way more than I was expecting, but surprisingly filling. It included 5 days’ worth of drinks, tonics, plus breakfasts, lunches, dinners, desserts, and even dressings with the meals you’d expect to find them. My favorites included the carrot ginger soup, sweet potato hash, and the passion fruit hydrator. I actually had difficulty finishing the food, even though I maintained my typical workout routine. Some experts say you don’t need to “detox” because you have a liver that naturally does that. However, I like to point out that the typical person is stressed, sleep deprived, overfed, and nutrient deprived, so I like the idea of using something that essentially helps to reset your palette and system. Did I go back to drinking and some junk food as soon as the program was done? Yes. But I also started putting more effort into my meals again. Since the program’s completion, I’ve started juicing on my own, and I’m back to cooking instead of relying on takeout and heat-and-eat options from the store. The major con is that it’s expensive, and I don’t think healthy, organic food should be reserved for the wealthy. Still, if you want help resetting your mindset with food or some inspiration to eat better, the detox may be worth the splurge. Truly, it’s made me excited about eating well again. — Holly J Coley, Commerce Updates Editor

Best Juice Cleanse for Immunity: Factor Immunity and Gut Greens Juice + Energy and Tropical Beet Wellness Shots

Factor

Pros: Easy to add on with your typical meal subscription/delivery rather than making multiple orders

Packed with turmeric, vitamin C, and zinc to help support your body’s immune system

Bright colors and refreshing, smooth, sweet taste, per testing

More affordable price point than some other juice-only companies Cons: Factor is focused more on meal plans, so the juice variety is limited; only 4 flavors to choose from

Taste the rainbow! Factor isn’t just a keto-friendly meal subscription service; they have juices, too. And the variety of these flavors is not to miss: Apple Beet Ginger, Pineapple Turmeric Basil, Carrot Orange Ginger, and Apple Kale Wheatgrass. The colors are bright and vibrant, and reviewers say they taste as good as they look. Each is under 110 calories, which makes them a solid low-calorie option if you’re looking for something healthier to snack on. We tried Factor’s probiotic-packed immunity bundle and were pleasantly surprised by how well these blends stack up with some other juiceries.

While low-calorie, the bright colors, refreshing flavors, and variety of the Factor juices were quite impressive for a brand that’s not devoted to juice. Miska Salemann

New York Post Review: I’ve made my own green juices, splurged on fancy store-bought juices, and sipped favorites from popular juiceries like Raw Generation, but I was impressed with how much more I enjoyed the taste of Factor’s cold-pressed Immunity Bundle. They’re ready-to-drink, exceptionally refreshing, and the flavor combinations are delicious enough for non-juice-lovers to appreciate. You can truly taste every ingredient. Definitely on the sweeter side, which doesn’t hurt if you’re opposed to those more bitter veggie combos. My favorite had to be the Orange Mango Turmeric Immunity Juice, which is packed with turmeric, vitamin C, and zinc to help support your body’s immune system. Considering that they lack protein and are pretty low-calorie, I’d reserve them more as a supplement to any diet or a healthier, sweet treat after dinner. Definitely not a meal replacement, but delicious enough to curb your cravings and give you some energy. The Energy + Tropical Beet wellness shots blend ginger and beet, as well as 75 mg of caffeine from clean green coffee extract, for a smooth, sustained energy that helps kickstart my day. I actually enjoyed Factor’s drinks and shots so much that I would consider sticking to the subscription service, solely for the purpose of keeping these juices stocked in my fridge. — Miska Salemann, Commerce Writer/Reporter

Best Juice Cleanse for Bloating: Pressed Vacation Prep Pack

Pressed

Pros: Incorporates ingredients like ginger and cayenne pepper, known for their digestive benefits and anti-inflammatory properties

Includes over 2 billion CFUs of live cultures — ideal for gut health

Stocked with antioxidants, supporting overall wellness and skin health.

Special discounts are available for members who sign up with the Pressed VIP program Cons: While not technically a juice-only cleanse, one week is still a long time to stick to any routine

Lack of flavor variety

If a full juice cleanse feels too restrictive or impractical, the 7-Day Vacation Prep Pack from Pressed offers a gentler alternative. This bundle features two of Pressed’s best-sellers — the Simple Cleanse Juice and Hilma Wellness Shots — formulated to support gut health and reduce inflammation from the inside out. Packed with functional ingredients like cayenne pepper, ginger, and over 2 billion CFUs of live probiotics, it’s designed to help you feel lighter and more balanced. Just start each day with a Simple Cleanse Juice, and follow up with a Hilma Shot after breakfast or anytime before evening. It’s an easy, low-commitment way to boost your nutrition and feel your best before a vacation or special event, without overhauling your entire diet.

The Pressed Vacation Cleanse is very easy to read and grab. The packaging was also aesthetically pleasing, durable, and the colors were bright. Pressed

New York Post Review: I’m all for a juice cleanse that doesn’t feel like a traditional cleanse, and that’s exactly what the Vacation Prep Pack delivers. Rather than wiping out your meals and replacing them with juice, you can simply add these drinks to your normal diet. The packaging is sleek, straightforward, and clearly labeled, so you always know what you’re putting into your body. It includes two of Pressed’s best-sellers: the Simple Cleanse Juice and the Pressed x Hilma Wellness Shots. While you only get to try two flavors, I was pleasantly surprised by how good they tasted, especially considering that they’re packed with ingredients like lemon juice, spinach juice, and cayenne pepper. The Lemon Ginger Simple Cleanse was actually much milder than expected (with a slightly tangy aftertaste), and I began noticing that I felt less hungry in the mornings when I started my day with it. I would recommend shaking up the juices, as you can see, some pulp settles at the bottom of the bottle. The Wellness Shots were exptedly bitter and earthy, but not difficult to take, by any means. If you’re looking to boost your daily routine with some high-quality nutrients you might not normally get, this pack makes it easy. Seven days can feel like a long time to stick to any routine, but by the end of the week, I felt that it paid off — my stomach was a bit more settled, skin a touch clearer, and energy was up overall. I’d recommend Pressed for anyone who experiences bloating or inflammation. — Salemann

Best 3-Day Juice Cleanse: Suja Organic 3-Day Cleanse

Amazon

Pros: A ton of flavors to choose from, plus immunity shots

Very delicious taste, just like a normal fruit juice for some flavors

Offers cleanses and just juices to add to your life

Wellness messaging, as opposed to weight Cons: Some flavors have higher amounts of sugar, juice, and calories, so pay attention to the labels if that matters to you.

Suja Organic specializes in cold-pressed, organic juices you can take on the go. Sold on Amazon, they sell both juices and shots, which are smaller and easier to add into any diet for a boost of nutrients. With their cleanses, they also offer a meal plan, grocery list, and mindfulness exercises curated by a Dietitian to support you throughout and after the cleanse.

I loved that each juice was different from the next, mixing up flavors, fruits and benefits so I was never bored. Sophie Cannon

New York Post Review: These juices really taste like juice, as opposed to a health drink or something you need to be forced to drink. The cold-pressed juices are all different, with varying amounts of juice percentage, calories and sugars depending on the flavor. Again, I added these to my normal diet, as opposed to only drinking juice, and felt that it was a super easy addition to my meals as a tasty drink or post-work pick-me-up when I felt my blood sugar dropping. The immunity shots were fun to take and tasted pretty great! The packaging is also super compelling, as it tells you exactly what is inside, plus the juice percentage on the back. The juices come cold, are made to keep in the fridge for five days, and are refreshing — do not expect the consistency of a smoothie with these. — Cannon

Best Juice Cleanse for Weight Loss: Remedy Organics Reset Program

Remedy

Pros: A lot of protein, perfect as a meal replacement for some or a great addition for those who need more protein in their diets

Sophisticated flavors that are easy to incorporate into breakfasts and other meals, plus they’re keto-friendly, dairy-free, and gluten-free

Contains a prebiotic, recommended by our expert

Easy-to-read packaging with protein content and ingredients front and center Cons: A bit of a chalky consistency, as these are more along the lines of a protein shake than a juice cleanse

Want a remedy for when you open your fridge and nothing healthy is ready to grab and go? Try Remedy Organics. The brand is also available on Amazon and has a variety of wellness shakes, Keto shakes, immunity shots, and more to stock your fridge with. They also have a full three-day holistic cleanse called the “Reset Program”, coming with 18 wellness shakes and 12 immunity shots, all made with 100% plant-based ingredients.

The rainbow of shakes were super fun to have in my fridge, my favorites being the green matcha drink and then the chai-flavored shake to satisfy my drink cravings. Sophie Cannon

New York Post Review: Oh how fun it was to switch to a shake! Even though this isn’t a juice, it was still a cleanse and so I felt it fits the bill for the sake of this article. The shakes came on ice, and were then stored in the fridge until I was ready to drink. My two favorites were the more breakfast-y flavors anyway, and so enjoying the Matcha Fuel and the Super Chai Fuel in the morning instead of my coffee was an easy swap that left me feeling full and ready for the day — plus they both have 12 grams of protein and prebiotics, too! — Cannon

Best Tasting Juice Cleanse: Good Stuff 5-Day Summer Slim Juice Cleanse

Amazon

Pros: Options for a three- or five-day cleanse to fit your schedule

Very yummy taste — fresh fruits and citrus are extremely potent

Great array of flavors that make it easy to incorporate into everyday life

Packaging includes ingredients that are easy to read and understand Cons: Kept frozen, so you need to remember to thaw first and then drink within 24 hours of being thawed

Some weight-focused language that may be triggering to some

We got the good stuff. Good Stuff Juices is also sold on Amazon, shipping to your door and ready to pop in the freezer until ready to drink. They sell both a three-day and a five-day cleanse package, but you can stock up and sip your juices whenever you feel the craving for cold-pressed and organic fruits and veggies. The brand also has an option to build your own box — there is a wide variety to choose from for your specific lifestyle and goals.

The frozen drinks also had the coolest names, my favorite being Granddaddy Grapefruit! They also taste just like what the label promises, so no surprises once you defrost and drink. Sophie Cannon

New York Post Review: These flavors are amazing! That was my first thought when unboxing the juices (and sticking them directly in the freezer — note: you need to drink these within 24 hours of being thawed, so this does take some planning!) They included some of my favorite fruits like pear, watermelon, and even grapefruit, so I knew these would be great. Again, I only added these to my diet instead of doing a full cleanse, but since they taste delicious, it was easy to add them to my meals as my drink, replacing soda and other artificial beverages for me. The Mint Melon flavor was my favorite, reminding me of a summer day, but all the flavors are truly fresh and taste just like the ingredients labeled on the front of each bottle. Although there was some weight-focused language, Good Stuff Juices is mostly wellness-focused, which I found a major pro. — Cannon

Best Juice Cleanses FAQ

The Post consulted registered dietitian Mia Syn, MS, RDN, to learn the pros and cons of juice cleansing, the dos and don’ts of a cleanse, and how to detox responsibly. Spoiler alert — this is not the best way for healthy or sustainable weight loss.

What is a juice cleanse?

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A juice cleanse can be all-in or gradual, with juices being consumed between small meals throughout the day. The base is typically fruit and vegetable juice blends, packed with leafy greens like kale and spinach, and other nutrient-dense foods like carrots, beets, green apples, lemons, and more.

RELATED: Best green powders, per our review

The purpose for many is to “detox” the body by flushing out any processed foods, only introducing raw and organic fruits and veggies for the duration of the cleanse. In many cases, that is why you are permitted to snack on specific foods in non-juice form if you get hungry, which also helps if you have a need to chew.

The purpose of a cleanse should not be to lose weight, as this type of calorie deficit is not sustainable and can lead to poor nutrition and eating habits. That is also why it is only recommended to do a cleanse for a few days at most, following the proper before- and after-care listed below.

How should I prepare my body before a cleanse?

Even though you may miss your cheeseburgers for a bit, eating a huge meal before starting a cleanse isn’t a great idea.

“To make a cleanse less of a shock to the body, you can start easing in by adjusting

your diet accordingly. Eliminate or reduce stimulants such as caffeine and alcohol, foods high in sugar and fat, as well as refined carbohydrates,” said Syn.

What should I do after the cleanse is over?

Similarly, ending a cleanse isn’t the end of your health journey either, should you want the feel-good effects to actually last. While continuing to avoid alcohol and caffeine, Syn listed some additional tips for coming out of the cleanse, too.

“After a cleanse, focus on nutritious whole foods such as the same fruits and vegetables

in their whole form, whole grains, and lean proteins,” said Syn. “Avoid foods that are high in fat or added sugar. As you reintroduce foods, continue to stay hydrated.”

Are juice cleanses actually good for you?

Juicing can have health benefits, as well as health risks. For those who are trying to eat healthy or boost nutrition, a short juice cleanse may give the digestive system a much-needed break. However, some can be high in sugar and lacking in key nutrients, so it’s important to read the nutritional label when selecting one.

A person also runs the risk of not getting an appropriate amount of calories when juice cleansing. Making plans to eat small meals with healthy fats, carbs, and proteins, as Syn advises, along with juicing, is likely to be better for your overall health.

If you’re interested in losing weight or are seeking to address serious health concerns with a juice cleanse, speak to your medical physician first. They will be able to tailor a program specific to your needs and offer the proper recommendations and resources.

Are there any safety concerns in doing a juice cleanse?

As with any change to your diet or restrictive eating, the first thing to note is whether you are physically and mentally healthy enough to participate. Those who aim to lose weight quickly or replace food entirely should not try a juice cleanse, as it can be a slippery slope to disordered eating. Also, for those who are pregnant, nursing, underweight, or those with any health conditions, a trip to the doctor or nutritionist is advised before altering your diet.

“The low calorie and low protein content of juice can also cause low blood sugar, leading to headaches and dizziness,” warned Syn. “Also, important to note — typically when the body is restricted of calories, they are regained, so a juice cleanse is not a sustainable eating pattern for someone seeking weight loss.”

Another concern is duration. Syn suggests no more than three days, and to make sure to listen to your body and eat whole foods when needed at any point.

Can juicing help you lose weight?

Although there is some evidence that a 3-day juice cleanse can lead to dropping the pounds (mainly because of the shift in gut bacteria), you’ll miss out on vital macronutrients, such as protein, as well as fiber. It’s not, especially if you’re after long-lasting, sustainable weight loss.

According to the CDC, maintaining a healthy weight is mostly about lifestyle habits, such as exercising regularly, reducing stress, and making dietary choices based on your body’s specific needs.

While there are definitely juice cleanses that may support your weight loss goals (we liked Remedy Organics because the wellness shakes have substantial protein and healthy fat), you can — and should — chew real food while trimming down.

Are juice cleanses actually worth it?

For those seeking to give their digestive system a rest or incorporate more fruits and vegetables into their diet, a juice cleanse can be worth it. Along with being quick and easy, they provide a way to increase your consumption of vitamins and minerals.

It’s important to note that juice cleanses are not a substitute for solid food. Those who are looking to lose weight or make significant changes to their diet or lifestyle should seek the advice of a physician

How We Tested

To review the best juice cleanses, our team considered several factors, including nutrition, flavor and variety, delivery and packaging, and overall value. Rather than committing to a total cleanse, we tested these cleanses over a few weeks, incorporating them into our diets alongside other meals and snacks.

Holly J Coley

Nutrition: With any health routine, it’s important to consider your unique nutrient needs based on your body composition and goals. While evaluating the best juice cleanses, we checked to see which cleanses used fresh, organic, and natural ingredients without added sugars or preservatives. We also considered adding vitamins, minerals, antioxidants, fiber, and calorie count to ensure your body is getting what it needs to thrive.

With any health routine, it’s important to consider your unique nutrient needs based on your body composition and goals. While evaluating the best juice cleanses, we checked to see which cleanses used fresh, organic, and natural ingredients without added sugars or preservatives. We also considered adding vitamins, minerals, antioxidants, fiber, and calorie count to ensure your body is getting what it needs to thrive. Flavor and variety: Everyone has their preferences for flavor, so while evaluating the best juice cleanses, we looked for a diversity of flavors and combinations, making note on their profiles: sweet, smooth, spicy, fruity, earthy, or bitter. Texture is also important, so we also considered the consistency and whether any pulp was present to ensure an enjoyable drinking experience.

Everyone has their preferences for flavor, so while evaluating the best juice cleanses, we looked for a diversity of flavors and combinations, making note on their profiles: sweet, smooth, spicy, fruity, earthy, or bitter. Texture is also important, so we also considered the consistency and whether any pulp was present to ensure an enjoyable drinking experience. Delivery and packaging: A seamless delivery is very important, as the quality of the juice often depends on its temperature upon arrival. Cold pressing reduces heat exposure, which can damage or destroy heat-sensitive nutrients like vitamins. We checked to make sure the juices arrived fresh, cold, and intact, and examined the packaging to test if it was sturdy, eco-friendly, and BPA-free.

A seamless delivery is very important, as the quality of the juice often depends on its temperature upon arrival. Cold pressing reduces heat exposure, which can damage or destroy heat-sensitive nutrients like vitamins. We checked to make sure the juices arrived fresh, cold, and intact, and examined the packaging to test if it was sturdy, eco-friendly, and BPA-free. Overall value: Juice cleanses and detox programs are not cheap. We reviewed some that cost upwards of $400. In order to help people find the right cleanse for them, we considered the quantity and quality of the juices (as well as other snacks) provided in each cleanse package.

This article was written by Miska Salemann, New York Post Commerce Writer/Reporter. As a health-forward member of Gen Z, Miska seeks out experts to weigh in on the benefits, safety and designs of both trending and tried-and-true fitness equipment, workout clothing, dietary supplements and more. Taking matters into her own hands, Miska intrepidly tests wellness products, ranging from Bryan Johnson’s Blueprint Longevity Mix to home gym elliptical machines to Jennifer Aniston’s favorite workout platform – often with her adorable one-year old daughter by her side. Before joining The Post, Miska covered lifestyle and consumer topics for the U.S. Sun and The Cannon Beach Gazette.

Can ancient wisdom still work in modern life? Author and third-generation Ayurvedic practitioner Nidhi Pandya says yes, and her new book Your Body Already Knows is a guide to making that happen.

In this episode of Booked, with Suyesha Savant, Pandya breaks down how simple changes in daily routine can reset our gut, improve sleep, balance the mood, and even help with emotional health. All in just 21 days!

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YOUR BODY ALREADY KNOWS

At the heart of her book is a powerful idea: tuning back into the body’s natural intelligence. But Pandya is quick to clarify what that means. “Somebody could very well be like, my body wants to watch Netflix till 1 a.m. and my body is craving this big bag of chips. And that is really not what I’m talking about when I say, ‘your body already knows’.”

Instead, she points to how animals in nature live intuitively. “A deer wakes up in the morning at a certain hour without the alarm clock, and they go and graze on possibly the same exact patch of grass day after day. Tigers don’t get carried away with the 5 a.m. club. And nursing mammals will actually eat galactical plants and animals that are wounded will roll in sulphur-rich soil so they can heal.”

“We have forgotten what every other species knows on the planet,” she says. “So this book offers you a framework to come back to that intelligence which is already within us.”

THE COST OF QUICK FIXES

In a world full of expensive treatments and health trends, many people find it hard to commit to slow and natural healing.

Pandya warns that our fragmented, fast-fix approach can backfire. “We like a fragmented quick fix,” she says, “but the truth is, you and I, we are looking younger than our parents’ generation, but we’re feeling older.”

This is because, she explains, constantly tampering with the body in unnatural ways creates long-term damage. “Every time you touch the body at a deeper level in a manner which is unnatural, it changes the entire system. It is so complex that in a million years man will never understand what is really going on.”

ANCIENT SCIENCE, MODERN LIFE

Pandya says India hasn’t fully tapped into the real depth of Ayurveda. “I’ll be very honest because I grew up in Mumbai. I lived here for 20-plus years. And we think Ayurveda is about ancient practices. We think it’s about, you know, when I was growing up, there used to be herbs and purkis. Like my Dada ji used to give little herbs and little purkis, powders and, you know, smelly oils. And honestly, that’s the Ayurveda that’s been left in India.”

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She explains, “Ayurveda is a whole, complete science. It has everything from social conduct to circadian rhythms to fertility to how to live. Even if you didn’t bring in the herbs, you could still practice Ayurveda as the ultimate science of life.”

So where should people begin? Small shifts. “Part of my work is to start at the easiest place. I like to meet people where they’re at. And that’s really what the book does. A very kind, gentle, loving approach.”

WHAT’S THE 21-DAY RESET?

Pandya’s book lays out a step-by-step plan to reset your health in 21 days-not by adding more tasks, but by living smarter. “I’m barely asking you to add things to your day,” she says.

“I’m asking you to reconfigure the way you eat, the way you wake up and sleep, when you eat, how you exercise, how you interact with others.”

It begins with eating a big lunch and a light dinner, because, she says, “we are mammals of the sun. You want to eat when the sun is at its peak.”

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Other habits include using spices correctly, managing stress, and syncing your sleep with natural cycles. “You just have to keep progressing,” she adds. “If you’re sleeping at 1 a.m., move to 12:45, gradually, little by little.”

HOW FOOD AND EMOTIONS ARE CONNECTED

Pandya also highlights how deeply emotional health is linked with food habits. “Every thought produces a chemical in your body,” she says. “Imagine, just a thought can change your chemistry right away. Over a period of time, that biochemical reality is going to change your entire biology.”

She shares an example of a client who came to her for weight loss, but the real issue was emotional distress. “The client was expecting cucumbers and tea, but I said, let’s work to see when it gets really intense? What is it that gets you rushing for that packet of chips?”

Pandya’s solution? “We created a whole list of tools – those that you can learn to regulate? And that becomes a game changer.”

RITUALS THAT WORK

Pandya also recommends incorporating three simple yet powerful Ayurvedic practices into daily life: tongue scraping, nasya (putting herbal oil drops into the nostrils), and oil pulling.

She explains that tongue scraping helps remove overnight build-up and stimulates digestion. “Think of it as a ceiling in your kitchen. If you were cooking every day, you’re going to have gunk on your ceiling, that’s kind of what our tongue is.”

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Nasya, which she calls “the most underrated practice in the world,” can improve memory, clear sinuses, and protect against environmental pollutants. Oil pulling, on the other hand, supports oral hygiene by replenishing the mouth’s microbiome and maintaining a strong jawline.

Looking ahead, Pandya hopes to explore more in future books. “I definitely want to write about women’s bodies and how they’re different from men and I also want to do a deep dive into sleep deeper than what we’ve done ever before,” she says.

– Ends

Published By: Arima Singh Published On: Jul 11, 2025

The ‘feel-good’ hormone dopamine is essential for releasing feelings of pleasure, regulating movement and solidifying learning, but too much of a good thing can often be a negative. In the case of dopamine, that’s also true, with poor sleep, poor impulse control and aggression all linked to consistently high levels.

Fortunately, neuroscientist Andrew Huberman has offered a clear explanation for why dopamine can ultimately have a negative effect on people, while also offering a strategy for people to help reset their levels.

While discussing the intricacies of dopamine in Theo Von’s latest episode of his This Past Weekend podcast, Huberman made clear that there is a way to reset your dopamine system, but it first requires people to acknowledge how it affects them. Motivation, he argues, is much more important than the reward, and it’s essential this desire always remains on top.

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‘While it is not the only molecule involved, dopamine is the main player in our sense of purpose, or in some cases, our sense that things outside us control us,’

Huberman wrote on Instagram to promote the podcast. ‘Everyone should understand how dopamine works.

‘If ever you’ve felt that you continue to do something, but it makes you feel worse and worse or doesn’t deliver the same thrill it once did, that’s due to dopamine dynamics and you can reset the system.’

Using the analogy of making and eating quesadillas, Huberman highlights how ‘staying in the hunt’ – always having something to work towards rather than simply getting whatever it is you want – makes much more of a positive difference to your mental wellbeing.

‘When you get the ingredients and you put them out, your dopamine is starting to rise,’ Huberman explained. ‘You have the quesadilla, and it’s pretty good because it tastes like the quesadilla you usually make. OK, what happens? Your dopamine starts dropping. Not a lot, but you’re OK. Let’s say that you eat four quesadillas. Each time, it’s going to be a little bit less dopamine from the actual eating of the quesadilla.’

He added: ‘Dopamine is involved in motivation, not reward. It’s about wanting and craving, not about having, and when an experience is worse than you expected, your dopamine drops below where it started.’

Spring is the perfect time to get stuck into the garden. “Digging, weeding, pushing a wheelbarrow around – it’s all good for your heart and a lot of these activities also work your muscles, which is really important for health,” says Prof Greaves.

“Your muscles are like an extra organ – working them helps to control your blood sugar, your blood pressure and your blood flow.”

Kathy Slack, a cook, vegetable grower and author of Rough Patch: How a Year in the Garden Brought Me Back to Life, confirms that lugging sacks of compost around is great for cardio. “Plus, pulling up parsnips, delving around for peas and carting tomato pots into the sunshine uses muscles I didn’t know I had,” she says.

But gardening won’t just leave you feeling fitter. “Seeing a lifeless seed turn into a triffid full of food filled me with awe for the natural world and gave me perspective,” Slack says.

She recommends growing your own food but starting small – picking three or four vegetables that you love to eat and trying to grow them. “Go for simple things – lettuce, radishes, beans, courgettes. Not tricky crops like cauliflowers or melons,” Slack says. “It’s so easy to take on too much, get overwhelmed and then disappointed when it doesn’t work.”

If you don’t have a garden, Slack recommends growing your own herbs in a pot. “You can use them in all your cooking so you’ll still be able to have that little glow of satisfaction with every meal as you think, ‘I grew that’,” she says. “It’s very addictive. On a sunny balcony, runner beans grow beautifully up a wigwam in a large pot and the more you pick, the more you get. They look pretty too.”

18. Learn how to do a plank

Taking on a specific fitness challenge, such as improving your core strength, can give yourself a reason to be more active, says Dr Ball.

Mastering the plank is a good way to build your core muscles, including the abdominals and back muscles. To do it, hold yourself up with your forearms and toes, while keeping your legs and back as straight as possible. While it sounds simple, it’s a hard move to hold for long but with practice you should be able to hold it for up to one minute.

Verify your details

Click ‘Log in to Ahpra portal’ button on the Login page. Enter your current username. Your username is either a 10-digit number or your email address. You can find your 10-digit or email username on last year’s renewal reminder. If your username is an email address, and you don’t remember it – try using the email address you’ve received correspondence from us in the past.

If you still can’t login, contact us. Please note we are experiencing high volume of calls and there may be extended wait times. Enter your password. If you don’t know your password you can reset it. Click ‘Next Enter your date of birth on the security check screen. If your username, password and date of birth match our records, you will get an email verification to the email we have on our records.

Confirm your email

The email you use to verify your account will become your new username (if it isn’t your username already).

Click OK if the email address we have on file is correct. Click ‘That’s not my email’ if the email address is wrong. Enter your preferred email in the Update your email screen to update your username. Check your email for a verification email and click the link in the verification email. If the email is not in your inbox, check your junk or spam folder.

Once you’ve completed this first part, you will be prompted to set up multifactor authentication.

Set up multifactor authentication

Multifactor authentication is an extra layer of security to protect your Ahpra account. You might also know it as two-step verification.

You need to link an authenticator app to your account to set this up.

This app generates a one-time 6-digit code. Each time you log in, you’ll enter:

Your username

Your password

The 6-digit code from the app

Learn how to set up multifactor authentication