Twenty One Days to Create New Habits in Perimenopause
They say it takes 21 days to break a habit and 21 days to create a new one. So this January, I committed to do the work and signed up for the more intense 21 Day Reset offered by the popular wellness company based in Los Angeles, Owl Venice.
It’s no secret that I am in perimenopause. I am about to turn 46 next month, and I’ve been experiencing symptoms of perimenopause for the past two years now. I’ve also been seeing the effects in my body— changes that I don’t love have snuck up on me. Things that worked for my body in my 30’s and early 40’s are no longer working as far as looking and feeling my best. I’m gaining weight in new places. In fact, I expressed these concerns to my OB and even got a prescription for a GLP1 back in August. But I never filled it. I just wasn’t sold on the fact that microdosing was the solution for me yet — I’ve never been a quick fix kinda girl. I wanted to figure out what exactly was causing these changes and what I could do without resorting to the medication. So I put that prescription aside and decided to do the work. The work of really examining my diet and my lifestyle. If I made some big changes, could I heal myself in a much healthier, cheaper and sustainable way? Spoiler alert: Yes! Yes, I could. And the Owl Venice Reset would help me do it.
Every January, I typically do some sort of reset or cleanse. I don’t always like to use the word “cleanse” because it implies not eating and that is never the case when it comes to the programs I choose. I need a program that allows me to eat real food because I am not altering my exercise schedule during this time. But I do use the reset to recharge and create a healthier life for myself after it. I use this time to heal my body but to also create lasting lifestyle changes that go beyond the days of the reset. I’ll bring a lot of what I learn during my reset into my life after it. And for me that’s the most valuable piece of it all — and why you might want to consider resetting too.
Why I Decided to Go All In This Year
Success is all about timing. And the stars were aligned for me this year to do a more intense cleanse. Any other year I likely would have said no way. But when Owl Venice mentioned their 21 Day Reset, I quickly responded, yes! I really needed something like a little extra at the time. And that’s because at the end of December, I had surgery that caused me to take a lot of medication. So a big detox a few weeks later seemed like a great idea. And since food is medicine, it made total sense. Also, because of my surgery and my recovery time, I wasn’t up to my usual level of activity in January. So this absolutely seemed like the perfect time to slow time, focus on healthy foods and food preparation, and really go all in.
The Program
There is a lot of information when it comes to the Owl Venice 21 Day Reset, and you can learn more here. But just to give you the highlights— the 21 days are broken out into 4 parts. The first 3 days are used to really jumpstart gut healing. You are preparing your body and easing into the reset with simple foods. The next 4 days are made up of the popular Owl Venice nutrient rich bone broths and shakes. (heads up— you need to shift your mindset when it comes to these “shakes”. They are packed with health. They are not loaded with sugary foods. So they aren’t going to be the sweet drink you think of when you hear the words “shake” or “smoothie” even). You can chose to consume only liquids during this time or you can add approved foods to your broths and shakes, which I always do! Being hungry is never the goal of the reset.
During week 2, you’ll continue to cleanse and heal your body. You are eating clean meals with approved foods. You will get a simple meal plan complete with easy recipes to make this week. By week 3 your body is deep in healing mode so you’ll continue to keep your diet simple. You’ll eat more from the Owl Venice meal plan with new recipes to enjoy.
While you are encouraged to eat whole foods at all times during this program, vital to achieving results is the removal of common allergens like gluten, dairy, nuts, sugar and shellfish. These foods can irritate the gut so by eliminating them for all 21 days, your body can focus on really healing with nourishing and anti-inflammatory foods. Also, during the 21 days, no coffee and no alcohol. I know I just lost some of you with that one, but hear me out— I promise that the results are totally worth it.
The overall goals of the 21 day program are to improve your digestion, boost your immunity and determine the cause of symptoms such as bloating, fatigue, headaches and nausea. This requires elimination, learning and diligence for the 21 days.
The 21 Day Reset uses this longer period of time to really slow down, unplug and reset your mind, as well as your body. This program incorporates daily routines that foster mindfulness when you eat. You are even asked to keep a food journal. I understand that all of this can sound a bit daunting, but I encourage you to have patience in the process.
Preparation is Everything
Since preparation is so important for success, you need to pick a time to reset that your calendar isn’t that full so that you are able to prepare properly. You will need to have ample time to food shop, meal prep and cook throughout the 21 days. The key to this reset is eating cooked veggies and fruit for easier digestion— so you want to have those on hand at all times. For someone like me who typically eats a lot of meals out or on the go, I really needed to change how I prepare food and eat it. You don’t want the reset causing you stress. That’ll defeat the purpose. I find that time and preparation eliminates the stress that a program like this might cause a very busy person.
I like doing a reset or cleanse in the cold winter months when our social calendar isn’t as busy. I find that being surrounded by foods that you did not prepare in your own kitchen is particularly difficult during a reset. My hardest days on the reset happened when I was out or very busy on the weekends. If I was out for the day (we had a few ski days during my reset), I needed plenty of time to prepare and pack foods or make sure I had access to approve foods (which isn’t always possible). My husband and I had plans the first Saturday night I was resetting, and it was very annoying to have to explain why I wasn’t drinking or eating when I usually do in social settings. I didn’t make that mistake for the other weekends of the reset. I was very happily very boring in the month of January.
Before I got started, I gave myself a day of food shopping and another day of cooking. I spent those initial days reading the materials, watching the explanatory videos (don't worry, they are short) and learning about the coming days.
While you get a reset package in the mail with 6 jars of broths and 6 shake packets, you do need to buy lots of fresh foods. Owl Venice gives you a helpful shopping list (although Owl Venice, this list would be way more effective if it was broken out by each week). And I spent about $300 at Whole Foods for the first week. Some of these items, like the spices, could be used during the next two weeks. I also bought an Instant Pot to make cooking the Kitchari (a meal that is a large part of the first week) faster and easier. I am always going to spend a little extra money for convenience.
Because the reset is essentially an elimination diet, before you start, you should spend a few days weaning off of sugar, coffee and alcohol. Depending on your level of consumption of these items, your body will suffer if you stop them cold turkey, thus preventing your healing from happening. Uncomfortable withdraw symptoms will make it harder to stick with the reset, too.
And if you’re a caffeine addict like me, don’t worry— you’ll get your caffeine from matcha in the first morning shake. And matcha is an approved food, of which I had plenty during the 21 days. I even like to add protein to my cup with frothed unsweetened coconut milk and a dash of cinnamon.
Slowing Down is Essential
I knew slowing down would be a challenge for me. Like I mentioned before, I eat most of my meals on the go. During the day, I am often picking up salads or snacks while I’m out. With this program, I had to prepare food at home to bring out with me on the go. And I am not the type to have a fully stocked and prepped fridge. Those videos on Instagram of people doing their weekly meal prep just stress me out. At first I used a whole day to prepare meals, but once I realized that it wasn’t as much work or time as I thought, I started prepping for the coming days in the morning before I got going. And I got to see the beauty of prepped meals. Not only do they create more time and less stress, I find that after I exercise I tend to get pretty hungry pretty fast. Having a healthy meal available and ready to be eaten in a matter of a few reheated minutes, was pure magic. I now see why people put so much time into meal prep every week!
The 21 Day Reset invites you to pick at least three rituals to incorporate into your day, every day, for all 21 days. While I had high hopes of dry brushing and gua sha, my busy mornings filled with getting three kids off to school didn’t make these rituals realistic for me. But I did find some daily rituals that were totally doable and that I actually really enjoyed. They are 1) digestive bitters before meals, 2) enjoying a cup of hot lemon water before anything else in the morning, and 3) replacing doom scrolling before bed with a book. These are all simple practices that I plan to make part of my daily routine after the 21 days.
I also tried to light a candle and be more mindful while I ate. This wasn’t always possible when all the crazies were home, but I did it when I could— which actually must have been a lot because my Owl Venice candle is almost completely used up. These simple practices helped to create positive, satisfying and peaceful meals.
You are also encouraged to journal during the 21 days. I started journaling after every meal and did it for the first week, but this was just something I wasn’t able to keep up with beyond that. It was however really helpful when I was doing it. A daily food log helps pinpoint which foods or ingredients cause digestive issues, of which I was able to identify at least one ingredient in one of the shakes that caused me problems. And I used my journals during my one-on-one nutrition coach sessions, too. You get three of those calls during the 21 day program.
Exercising on The Reset
I am always looking for a program that will support my activity level while I’m on it. That’s because I want to bring a lot of what I learn into my regular life and that life will always include exercise. And while I do slow down a little while I am resetting, a program that I can’t sustain activity on isn’t going to work for me. I love that the beef and chicken broths alone have 12 grams of protein in a jar. I’ll typically have a broth right after I exercise for some immediate protein. I’ll add protein into my morning cup of matcha or breakfast shake. And I’m always eating protein-rich approved foods like salmon, ground turkey or chicken at every meal on the reset. For the most part, I had more than enough energy to work out while I was resetting. Increased water intake is also part of the reset which is very helpful for exercise performance.
Thoughts During the First 3 Days
While I later learned that you should never start the reset the week before your period, starting the reset during menstruation is ideal. And based on a total coincidence, my day 2 of the reset was day 1 of my period. Little did I know the huge effects that healing and detoxifying foods could have on my menstrual symptoms. In perimenopause, I’ve been experiencing much more intense menstrual symptoms such as more painful cramps, more volatile mood swings, bad night sweats and a much heavier flow. Shockingly, only a few days into the reset, and my period symptoms were the most mild I have experienced in recent years. My cramps and night sweats were nearly nonexistent. I felt calm instead of the usual mental turmoil I experience now during my period (the real evidence is the fact that my family didn’t even notice I had my period). And my flow was even lighter and more manageable. It was during this first week of the 21 Day Reset that I realized the true power of healing foods.
For the most part, I was not craving much during the first three days. I was eating Kitchari (“Ayurvedic Chicken Soup”, a detoxifying and nourishing soup or stew) and adding in ground turkey for protein. The detoxification process had started (which meant I was peeing a lot), leaving me feeling lighter and more energetic. I always notice a huge improvement to my digestive system when I do these cleanses. I am more regular, have zero stomach issues and bloating, and feel really energized starting around day 3. That’s one of the biggest reasons that I try to stick to the foods that I eat on the reset after the reset. I don’t want to stop feeling this good.
Thoughts During Days 4-8
This is the traditional 4 Day Owl Venice Reset. I have done this broth and shake cleanse a few times before and was a lot more confident this time around. I knew what to expect and how to prepare. I knew to make sure to have plenty of the “approved foods” on hand. I find that having foods that you can actual chew during this time, at least for lunch and dinner, is necessary for me. I never do the whole liquid-only diet thing.
The bone broths of the reset are so satisfying. Even as I sit here with all 21 days behind me, I am still sipping on a chicken bone broth. Whether it’s after a workout or as the perfect snack, the Owl Venice bone broths are pure health in a cup! In fact, I think the 21 Day Reset should come with extra jars of broth. I find broth to be the easiest thing to grab on the go.
While on this part of the reset, I was reacting to an ingredient in one of the shakes. But it was very easy to quickly determine the culprit because I was eating so clean and journaling. With the 21 Day Reset, you get three one-on-one sessions with an Owl Venice health coach. And during our first session, my coach helped me to figure out that the triphala powder in the beet shake was upsetting my gut. The fix was to either have the beet shake earlier in the day or nix it all together. So I decided to just eat cooked beets alone in place of the shake for the last two days.
Thoughts During the Last 2 Weeks
The last two weeks included more clean eating, approved foods and Owl Venice’s book of healing recipes. During this time I enjoyed more Kitchari (I made a new batch every time I ran out so I could always have something so fulfilling available), made carrot and sweet potato soups (recipes included with the reset), fixed bowls and wraps with approved foods (recipes included with the reset), and steamed vegetables and cooked protein (salmon, turkey and chicken). I made sure to keep my body nourished all of the time. One night while I was out with one of my kids, I neglected to plan for this outing and became pretty hungry and weak. It was the only time during the 21 days that I didn’t feel my best on the reset. And it was all because of poor planning— I should have packed snacks for this trip. This is exactly why I am always stressing how important time and preparation is for success while resetting.
Steamed veggies and fruits (poached pears or apples are a delicious treat) are a big part of weeks 2 and 3. Because raw fruits and vegetables are hard on the gut, this program incorporates mostly steamed fruits and vegetables. I tried to make sure to always have steamed fruits and veggies on hand. I always learn something life changing while resetting, and this year was no different. While on another call with my health coach, I discovered that kale and spinach are very acidic and cause bloat when eaten raw. And the fact that my whole pre-reset diet consisted of raw kale and spinach was eye opening and something I needed to change. Typically, I would have spinach in my smoothies for breakfast and kale in my salads for lunch. So I can still enjoy kale and spinach, but now I am cooking them. And I’m switching up my salad greens to something less irritating on my gut, like romaine lettuce.
The Things I am Bringing With Me Beyond the 21 Days
This is the whole reason why I do the work every January and why I did it for 21 days this year. For me, it’s all about learning and trying out new healthy habits that are sustainable beyond the days of the program.
Kitchari. I had no clue what Kitchari was until I saw it on the 21 day menu. This is a healing meal I plan to make weekly because it’s detoxifying and anti-inflammatory in nature, it’s full of nutrients but it’s also very filling, and I just feel good eating it. It’s fast to make with the Instant Pot, so I can easily always have a nourishing meal available.
Digestive Bitters. This is my new obsession. I am loving the results from the 21 days mostly because my gut discomfort and bloat are gone. And I’m gonna chalk that up partially to the digestive bitters I spray into my mouth before every meal. If there is one thing you buy from Owl Venice, it should be this.
Lemon Water before Anything Else. Sure, this is a nice way to wake up every morning, but starting the processes of hydration and detoxification first thing in the morning just sets them in motion for the rest of your day. Again, it’s an easy thing to add to your life.
Matcha above Coffee. This is nothing new for me this January but it’s worth mentioning again because I stopped coffee for an Owl Venice cleanse a few years ago and after discovering matcha, I never went back. Matcha is caffeine without the jitters, gut issues and crashes. Say less.
Less Alcohol. This is my first experience of committing to have a dry January. And I may continue it beyond the month. That’s because I feel so much better not drinking— my gut, my mood, my overall health and wellness. And I surprisingly don’t miss it. I’ll likely continue to have a drink here and there, but I don’t want to go back to the huge amounts of wine I’d been consuming ever since the pandemic.
Meal Prep. I learned the beauty of meal prep during these 21 days— especially when you’re hungry after working out. Coming home to a healthy meal already prepared for you in your fridge is such a wonderful thing! And this is another example of how a little time and preparation makes a big impact.
During my cleanse, I saw the healing benefits of food as it relates to hormones. So I wanted to share a few tips that I learned from my Owl Venice health coach, Avonne Mejia, in connection with diet during perimenopause and menopause.
*be careful with gluten because Celiac Disease is linked to earlier menopause onset and can often worsen symptoms.
*foods like those rich in Omega-3’s (like salmon, sardines, tuna and flax) and Vitamin B (such as lean meats, eggs, yogurt, leafy greens, whole grains and shellfish) provide mood support during times of fluctuations.
*calcium-rich foods (like almonds, broccoli, dairy, kelp, oranges and sweet potatoes) are key to promoting bone health during a vulnerable time.
*limit caffeine to just one cup in the morning when sleep is already disrupted from perimenopause and menopause.
*eating healthy is more important than ever. This is the time to load up on fruits and veggies to regulate hormones and help with digestion.
So would I reset again? Absolutely. Would I do it for the longer, 21 day period again? Also yes.. This program taught me so much about clean eating and how food can truly heal. I can’t wait to see what I’m like the next January that I sign up for a cleanse. If you’re interested in trying out the 4 Day Reset or the 21 Day Reset, use code BROOKE10 for 10% off any reset program from Owl Venice.
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