“Green Reset” Smoothie

Best for: Morning reset, gut healing, pre- or post-strength training

• 1 cucumber
• 3 celery stalks
• 1 handful spinach
• ¼ zucchini
• ¼ bitter melon (optional)
• ½ lemon (peeled)
• 1 inch ginger
• 1 Shakeology or scoop plant-based protein
• 1 tbsp chia seeds
• ½ avocado
• 10 oz unsweetened almond or flax milk
• Optional: 1 tsp Ceylon cinnamon

“Cinnamon Spice” Smoothie

Best for: Blood sugar control + brain boost

• 1 handful kale
• ¼ avocado
• 1 tbsp almond butter
• 1 Shakeology or scoop vanilla protein
• ½ tsp cinnamon (Ceylon)
• 1 inch ginger
• 1 tbsp ground flaxseed
• ½ Granny Smith apple (optional)
• 10 oz unsweetened almond milk

“Gut Warrior” Smoothie

Best for: Gut lining, microbiome + inflammation

• 1 handful parsley or cilantro
• ¼ zucchini
• 1 tbsp psyllium husk (fiber powerhouse)
• 1 scoop Shakeology or plant-based protein
• ½ lemon (peeled)
• 1 tbsp chia seeds
• 1 tbsp MCT oil
• 10 oz cold water or unsweetened coconut water
• Pinch of sea salt

“Metabolic Muscle” Smoothie

Best for: Workout recovery + blood sugar + muscle preservation

• 1 handful baby spinach
• 1 Shakeology or scoop protein (vanilla or chocolate)
• 1 tbsp peanut butter or tahini
• 1 tbsp cacao nibs (optional)
• ¼ avocado
• 1 tbsp ground flaxseed
• ½ Granny Smith apple (optional)
• 1 tsp cinnamon
• 10 oz unsweetened cashew or almond milk

Tips for Max Effect

• Drink slowly over 10–15 minutes to reduce glucose spikes
• Rotate daily for microbiome diversity
• Track fasting + 1-hour post-smoothie glucose
• Use as a full meal (do not pair with carbs or fruit juice)
• Optional add-ins: spirulina, turmeric, magnesium powder, berberine capsule (post-meal)

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