20 Day Health Reset
My Health Journey

Weight Loss Results after Health Reset #2 (The Dr. Brooke Goldner Way) & Using the Scale

To get a better picture of my total weight loss, read what happened after my first health reset of 31 days (Oct. 11 to Nov. 10, 2022).

Have you ever done a health reset?

It’s a much better approach to losing weight than going on a diet.

After all, aren’t we establishing healthier habits and aiming for long term health? Isn’t a symptom of a healthy lifestyle to be at a weight that is ideal for our bodies?

That’s how I look at it.

A health reset (or a few in phases, like I’m doing) can really kickstart a path to healthy living, where in the end, your body decides what weight is ideal for you. The weight loss is just a result of getting healthy.

After my first health reset which was 31 days long, I started my next one from Nov. 11 to Nov. 30 ( 20 days long).

In those 20 days, I lost 5.8 lbs. Scroll down to my chart to see all the details, day by day.

If you read my post about my first reset of 31 days, you saw I lost 9.2 lbs.

After doing two resets, I lost a total of 15 lbs (over 51 days or 7.3 weeks). That works out to about 2 lbs a week.

I’m happy with the weight loss because it went down at a reasonable rate, and not too quickly.

So, what did I do in those 20 days, to lose weight in my second health reset?

For 90% of this reset, I specifically followed Dr. Brooke Goldner’s Hypernourishing Protocol. She actually has two protocols (Hypernourishing and Healing).

What is the Hypernourishing protocol?

Well, first off, I just have to say that this amazing plant-based doctor has helped soooo many people heal their diseases, get off medications, lose weight and become physically and mentally healthier.

Dr. Goldner healed her own Lupus (which she had for many years) and has been healthy ever since.

She tells the world, for free, how to get healthier and lose weight. She also provides services for a fee, of course, but if you’ve got the gumption to do either protocol on your own, you really have a chance at finally living in the healthy body you’ve been dreaming of.

The first protocol is called Hypernourishing, which is about maximizing the nutrients you consume in a day. This protocol includes eating a lot of raw greens and veggies (especially cruciferous veggies).

Since it’s hard for most of us to get in all that veg, Dr. Goldner and her husband created a solution with daily green smoothies. Check out their site called Smoothie Shred, to learn more.

Dr. Goldner’s Hypernourishing Protocol

  1. Make a blender full of green smoothie (this is the biggest step):
  • Pack a high-speed blender 3/4 full with greens (spinach, parsley, etc.), focusing on cruciferous veggies (kale, arugula, broccoli, cauliflower, cabbage, Brussel sprouts, Bok choy, collard greens, and more). 75% of your blender should be full of these greens. The greens/veg should be really packed down.
  • Add 1/4 to 1/2 cup of whole flax seeds and/or chia seeds (start with a small handful and build up). Dr. Goldner has many resources that explain why you need these omega 3’s.
  • Add water to the top of the greens.
  • Add a ripe banana or two and some frozen fruit (or unfrozen fruit and ice). The fruit should represent only 25% or less of your blender contents. This is important. The fruit is there so you will drink your smoothie. Without it, your smoothie will taste like grass (it’s how I drink them, but that’s another story). You need ice or frozen fruit to keep your smoothie cold (warm smoothies = yuck).
  • Blend for 1.5 to 2 minutes in a high speed blender (so it is nice and smooth). If you don’t own a Vitamix or a Blendtec (or other expensive high-speed blender), you can still make these smoothies, but they just might not be as smooth.
  • Drink your smoothies throughout the day at a pace that works for you. Some people make one smoothie at a time; others make the whole blender full at once. You will be getting in about 60-80 oz a day, depending on how packed your blender is.
Dr. Brooke Goldner Hypernourishing Smoothie
Blender of green smoothie
Dr. Goldner
I pour my green smoothie into jars and drink throughout the day (each jar holds 20 oz). If I’m going out, I put them in a small cooler with an ice pack.
Sometimes, I don’t make a full blender. Instead, I will make individual 20 oz green smoothies in my Vitamix smoothie jar attachment.

2. For your dinner, eat a whole food, plant-based meal with no added oil or sugar. You can use salt, but don’t go crazy.

3. Drink lots of water. Dr. Goldner recommends a gallon a day for best results (unless you are below 120 lbs, then have less).

4. Of course, drink no alcohol on this protocol. If your goal is to amp up your health, alcohol will not help; it will do the opposite.

That’s it!

For 90% of the 20 days on my second health reset, I followed the Hypernourishing protocol. On one or two days I missed my smoothies, and on three days, I took it to the next level and did Dr. Goldner’s Healing Protocol (read on to learn more).

I also consumed decaffeinated coffee with homemade cashew milk, and I regularly had a Starbucks decaf, half-sweet Pumpkin Spice Latte made with oat milk.

If you do the Hypernourishing Protocol, you might experience some detox symptoms, but for me I had lots of energy on most days, and I lost weight.

The Hypernourishing Protocol is for people who are not sick or who do not have a chronic disease, but who would like to take their health to the next level.

If you know you have some health concerns, or you have a disease that is hampering your life, then you’ll want to do Dr. Goldner’s Healing Protocol, which is very similar to the Hypernourishing Protocol.

However, if you are ill or have a disease, and think going raw would be too difficult for you, then you could start with the Hypernourishing Protocol to transition into the more challenging Healing Protocol. You do not have to do the Healing Protocol, but you’ll get the most rapid healing results if you do it. You can still heal yourself with the Hypernourishing Protocol, but it will just take longer.

Dr. Goldner’s Healing Protocol

This protocol includes only raw food. Note: you will very likely experience detox symptoms. Try to ride them out for best results. If you cannot, then do hypernourishing for a while and go back to raw later.

  1. Repeat the daily blender full of green smoothie (as described in the Hypernourishing Protocol above).
  2. Repeat the gallon of water intake as described above and do not drink alcohol.
  3. For your dinner, consume a RAW whole food, plant-based meal without any added oil or sugar (just a little salt, if you’d like). This can be a salad with an oil-free dressing, or it can be a plate of raw veggies with a bowl of homemade guacamole for dipping (no limit to your avocado intake if eating raw), or it could be veggies and an oil-free sauce wrapped up in a lettuce or collard leaf (get creative or keep it simple).

The best way to truly learn about both of these protocols, and to discover how simple it is to get healthier, lose weight and heal diseases, is to read Dr. Goldner’s books.

Dr. Brooke Goldner
Her first book goes into detail about the protocols, and the second one provides more mindset help as well as tons of case studies where her protocols have helped many people.

Don’t get fooled that her protocols help only people with the diseases listed on the cover of her second book. They help with MANY health issues. Check these out (screenshot from her website):

Dr. Brooke Goldner

Doing the Hypernourishing Protocol (and the Healing one for three days) has left me feeling lighter and more energetic.

I don’t worry about what I’m going to eat. It’s pretty easy: blender full of green smoothie and some kind of whole food, plant-based meal that is clean and free of oil and sugar. I’m basically planning only one meal a day.

Losing weight on either of these protocols can be quick or slow and steady. It’s often a combination.

weight loss scale is your friend

Weighing Everyday

Although many people do not track their weight and think it’s mentally unhealthy to get on the scale daily, let me tell you why I weigh myself everyday.

I weigh myself to gather data.

Each day, I can see the results of my eating patterns, and I am alerted if I’m on the upswing. It’s like a warning sign: Keep up with the daily wine and cheese, and you’ll be 10 lbs heavier in no time!

If I have a little of this and a little of that, and don’t stick to my plan, my weight will go up. I can see when I stick to my plan, my weight goes down. I can’t fool myself when I jump on the scale every morning.

If I start to plateau after losing 10 or 15 lbs, I’m aware of that because I record my weight on a chart daily. Then I can look at my food journal (very basic list of what I ate) to see where I need to tweak things for a body that now requires less food.

I also weigh myself for motivation. When the numbers go down (over time, and allowing for ups too), it feeds my drive to keep doing what I’m doing. It gives me hope.

If my numbers go up, I don’t feel bad about myself, and I don’t berate myself (I used to do that in the past, but I no longer define my worth by the number). Instead, I don’t worry about it unless the numbers keep going up.

If the numbers continue to climb, all I need to do is tweak what I’m doing.

During my 20 day health reset my weight went up at times, and sometimes it stayed the same.

It doesn’t matter because I know long-term weight loss takes time. It’s not an overnight thing. It takes months. I also know that what I’m doing is working, so all I need to do is keep on doing it.

You have to trust the process and have faith in whatever program you’re doing. You have to really give it a chance and not give up when the numbers don’t go your way.

I also track my average daily resting heart rate and the quality of my sleep (by %). The heart rate data gives me HUGE information about my health. The sleep percentage, less so, because other factors greatly influence it (how late I go to bed, how tired I feel, etc.).

I circle data that is a new “best”.

The scale offers incredible data about your health and your eating patterns. If you reframe your perspective about the scale, it might work for you.

Ultimately, you know yourself better than anyone.

If the scale is your foe, so be it. Find other ways to gather data and to keep motivated.

Here’s a quick recap of my weight loss to the end of November, 2022.

Oct. 11 – Nov. 10

Lost 9.2 lbs during 31 days of eating whole food, plant based 90% of the time. See my post with all the details. I started with one of Dr. Goldner’s Hypernourishing smoothies each day (20 oz), and by the end of the month, I had built up to two smoothies per day (40 oz). During this first reset, I wavered a few times and had a bit of pizza, some processed frozen French Fries, sushi with seafood, as well as a particular vegan cheese that I love (made mainly from cashews). I also had no alcohol during this time.

Nov. 11 – 30

Lost 5.8 lbs over 20 days, sticking to a whole food, plant-based diet free of oil (some added sugar and a bit of oil in my Pumpkin Spice Lattes made with oat milk), and with no alcohol. On the 14th, I started having the full blender of green smoothies as per Dr. Goldner’s Hypernourishing Protocol (missed two days and did raw on three days).

Total weight lost: 15 lbs…YIPPEE!

An estimate of how much weight I still have left to lose? I’d say 30-40 lbs based on how I look, and based on my 5’6″ frame.

What’s next?

Currently, I’m in my third phase of my health reset (Dec. 1 to Dec. 31, 2022).

Yes….I’m continuing my health reset over the holidays.


I thought carefully about what I wanted to do after November 30. I had success, and I had two choices. Keep going, or go back to what I usually did.

My go-to norm was to use December as an excuse to pig out and indulge. I’d be ready to enjoy all the food and booze that comes with the holiday season and then start focusing on my health in the new year.

The holidays are the perfect excuse to drink red wine and devour cheese.

How has that worked in the long run?

It. Has. Not. Worked.

I’ve been doing it for over 10 years. Time for a REAL change.

On January 1, 2023, I’m gifting myself with a healthier body, mind and soul. I will look down at that scale and feel amazing and thousands of steps closer to the health I desire and the weight that will feel good for my body.

On New Years Day when I put on my clothes, they’ll feel loose. Looking in the mirror will be a joyous experience instead of one of dread.

Can you imagine that feeling on January 1 of a new year? It’s almost unheard of!

I know I’ll feel much better than I would seeing a scary number (my highest weight was 195) and feeling lethargic and gross.

By continuing my reset through the holidays, I’ll be that much closer to not only a weight that is good for my 5′ 6″ frame, I’ll be that much closer to actually living a healthier lifestyle than I ever have.

Note: I MAY allow myself a little variation from the Hypernourishing Protocol on 2 specific days: Christmas Eve and Christmas Day. I haven’t quite decided yet.

-Will I have my blender of smoothies? Probably, but we’ll see.

-Will I have my favorite cashew-based vegan cheese? Likely, but still a maybe.

-Will I have a glass of wine or a nice Baileys on ice? I don’t think so, but it is possible.

-Will I have a snack like a potato chip or other processed food? Maybe.

-Will I have regular cheese or other animal-based products? No way.

At this time, I don’t think I’ll have anything off plan except the vegan cheese. However, as we get closer to the holidays with all the usual triggers, we’ll just have to see what happens.

Stay tuned.

Good luck on your own health reset, whenever you decide to do one.

Live your true life,

Alison Carrey

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