I am not a doctor. Please don't take what I say as a replacement for medical or mental health advice. I also may earn money or products from the companies mentioned in my posts. Full affiliate disclosure and disclaimers can be found here.
What is Shred10?
Ah, Shred10. My beloved Shred10. What IS shred10?! I talk about it a lot, I swear by it, and I actually DO it. But what is it? There are tons of official and great resources out there on Shred10, and I’ll link a few here, but mainly I want to share what it is in my own words. Simply because if you swear by something, you should probably be able to explain it and why it’s so great. So here goes.
Shred 10 is 10 days of being intentional. Focusing on the basics (Whole foods, sleep, exercise, and water) while eliminating the big triggers. You are ‘shredding your bad habits’ Get it?! For 10 days you eliminate gluten, dairy, refined sugar (real and fake), caffeine, alcohol, eating after dinner, and processed foods. The goal is to do a shred every month. However, I’m not perfect. So while my goal is to shred every month, I sometimes miss one. Cool thing is, there’s always another chance just 30 or so days away. I’m going to give you a line or two on each of these ‘rules’ in a second, but if you want more detail visit shred10.com
Just as important as what you need to eliminate and focus on during a shred10 is what you get resource wise. You get a cookbook, a guidebook, a Facebook support group, and….me. I NEVER invite folks to a shred and not do it alongside them. Like for real, day in day out. One of my pet peeves about a lot of the programs out there is that you’re just given a plan and a wish then sent on your way. Not so with shred10. When you sign up to shred, you sign up to do it with me. Plain and simple. No canned auto messages, no automated emails. We’re going to get deep Y’all. I mean, I’ll text you. Maybe even a lot.
Another important thing to note is that when you sign up to shred you are signing up with the Healthy Living Revolution. What that means for you is an almost endless supply of resources to help you live a healthier life on the days when you AREN’T shredding. Shred10 is just 10 days but healthy living is for life. Which is the ultimate goal really, right?
OK, let’s talk nitty gritty. If you are a video person, or you want WAY more detail then I will provide, you can watch Dr. Mitra Ray explain it.
Why eliminate gluten? For me this is easy, I have celiac disease, so I’m Gluten Free all the time. But for the general population gluten is a mystery. For some people, it has an effect while others it doesn’t. But EVERYBODY can benefit from removing it from their diet from time to time. Give your intestines a break!
This is another trigger food for a lot of people. Personally, I can’t drink milk. My stomach immediately cramps up. Cheese though? I’ll eat ALL the cheese. I have learned that dairy can increase mucous production too, so whenever I remove it I’m amazed at how much clearer my head feels. When one of my kids starts sniffling, dairy is the first thing to go. Dairy is another one that everyone should experiment with and definitely give their body a break from occasionally.
Can we all agree that refined sugar is in fact what’s making us fat? Because it is. It’s also feeding the bacteria in our intestines that we DON’T want there. Trust me on this one. Take. Breaks. From. Sugar. I’m a Type 1 Diabetic too, so sugar and I have a love/hate relationship. Someday I’ll bore you all with my thoughts and feelings about sugar. For now though, consider shredding your sugar habit for 10 days each month.
Caffeine and Alcohol
I love me some coffee and wine. I’m a mom of two young boys after all! But here’s the thing, when we drink these two beloved beverages day in and day out we’re asking our body to work on removing the chemicals we just willingly consumed rather than all the other ones we’re picking up elsewhere. not to mention, these are two easy habits we form without even realizing it. Shred10 is a challenge to our habits. Plus caffeine and alcohol mess with our sleep, which is sort of going against one of the key points of shredding in the first place.
Eating after Dinner
Technically this is ‘no eating after 6 pm’ or ‘no eating after sunset’. I say no eating after dinner and for at least 3 hours before you go to sleep. The goal is to give our body 12-16 hours a day where it’s NOT digesting something. Why? Because our bodies are designed to operate with the sun. We digest our food best during the brightest of the daylight hours, and worst at night. We’re weird animals, what can I say. So by giving our GI tracts a break, we can help our bodies get back into their normal groove which helps with overall detoxification.
During a shred10 the whole point is to give your body a chance to regroup and start to work the way it was intended to. Processed foods are just not helpful with that. All the dyes, preservatives, SUGAR, etc. it just doesn’t jive with what we’re trying to do here! So when shredding it’s important to try and avoid things with a laundry list of ingredients that you can’t pronounce.
This is an easy one. We all need sleep and most of us aren’t getting enough. So for 10 days, we work on it.
See the response to ‘sleep’ above. But in all reality, exercise can be really hard for some people because it’s overwhelming. But can you commit to go for a walk most days for 10 days? Sure. It’s not as insurmountable as declaring you’re going to the gym for 2 hours a day 5 days a week for the rest of time. Start where you are and go from there.
Again with the ‘we need it and we don’t get enough’. Water is literally the life force driving your body. You cannot survive without it. So can you, for just 10 days, work towards a daily goal? Who knows, maybe it’ll even become a habit!
Why do we do 1-2 shakes a day while shredding? First off, it’s plant-based CLEAN protein. You can get 2-3 extra servings of fruits and veggies in each one you drink, AND their delicious. A shake is the easiest way to get in whole food nutrition. Plus they really kick those afternoon cravings to the curb.
To do a shred you must take Juice Plus. Why? Well simply because a shred is only 10 days, and while following all the other guidelines will give you results, adding in 30-40 plants a day in capsule form and through shakes really kicks that into high gear. Fruits, vegetables, and berries provide our bodies with the tools it needs to detoxify itself. This is why taking Juice Plus is such a crucial part of shredding. I’ll keep this short, but if you want to learn more about Juice Plus, in particular, you can do so here.
Sheesh, it’s hard to keep that short! I hope it helps though. I’ve got more info on each, so if you have questions, just ask. Now, If you’ll give me just a few more minutes of your scroll, I’d like to share what Shred10 has done for me personally. I like lists, so I’ll do this list style too.
I lose weight every time I shred. Not a ton, because that’s not why I do it, but a little. If I keep up with the good habits, it stays off. I also always lose the water weight I tote around when I eat poorly. I could probably use shred10 as a weight loss strategy, but I’m more focused on how I feel for now. You can read more about Juice Plus and weight loss here.
I have low grade festering inflammation all over my body. Most of us do, sadly. Where I notice this the most is in my stomach. Because of the Celiac, I have a sensitive GI tract. When I eat clean my stomach is a lot flatter, especially up near my ribs. When I eat like crap I look like I’m pregnant again. Shredding eliminates the guesswork and I notice all around improvement.
I am a crapper sleeper. It doesn’t help that my kids are kind of crappy at it too. But when I cut caffeine and alcohol my sleep markedly improves. When I stop eating at night, I notice a bigger improvement. and when I eat clean? Well, I actually sleep through the night! If my children do too, that is.
Stress, anxiety, bouts of depression, grumpy moods…. all of these things have direct ties to food for me. Food and mental health is an ugly topic for a lot of people because food is sort of the last hold for self-medicating. But trust me here, your brain feels better the same way your body does when it’s fed well. More on this another time.
Everything ‘clears up’
My skin is a huge one for me. I get adult acne (yay me!) and shredding ALWAYS helps with that. I also have tinea versicolor that comes and goes. When I eliminate sugar is when I see the results with it clearing up. But when I shred, it pretty much goes away completely. Also, any lingering stomach issues die down, and my mental fog clears.
So if Shredding is so great why I don’t I just do it all the time? Because I’m human. I have trips and parties, and bad days. We all do. Which is why I really love that shred10 is just 10 days and happens every month. I can give myself a little grace. Does shredding sound too hard for you? Then you’ll love shredding with me because I never ask someone to be perfect in their first round (or ever, really). I sure wasn’t. I’m still not. Shred10 is not a one and done, so you can build up to it. Take 4-6 months to get there, get a little better each time. Then do one at 100% and CRUSH IT. Then do it all over again!