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The Protocol
Fourteen days, four pillars, one supplement. The whole method is on this page. Nothing is held back for a paid version.
The mechanism
Every cell in your body runs a pump that moves sodium out and potassium in. It is one of the most energy-expensive things your body does, claiming a substantial share of resting metabolism just to hold the gradient steady. That pump is why nerves fire, why muscles contract, and why cells hold the right amount of water.
The diet this system evolved alongside was heavy in potassium and light in sodium. Modern eating reverses that, mostly through processed food rather than the salt shaker. The reset is fourteen days of putting the ratio back where the machinery expects it, and then noticing what changes.
The four pillars
Hydration. Two to three litres of water daily, plus 500 to 1,000 ml of coconut water. The coconut water does specific work. It carries potassium in a form that goes down easily in volume. Lemon in the water, with meals.
Nutrition. Whole food, gluten-free, no added salt for fourteen days. Heavy on the produce that carries potassium: avocado, banana, papaya, potato, spinach, broccoli. Protein plain and unseasoned, because pre-brined chicken will quietly undo the whole thing.
Movement. Thirty to forty minutes daily. Walking counts. This is not a training programme and it is not meant to be punishing. It is meant to happen every day, which is a different design constraint.
Rest. Sleep is where the work lands. Nothing else on this page compensates for six hours a night.
The one supplement
Creatine monohydrate, five grams daily. That is the entire supplement list for the fourteen days. No multivitamin, no greens powder, no protein.
This is deliberate. The reset is a diagnostic as much as a diet. Strip the inputs down, and when you feel different on day six you know what caused it. Add four products and you have learned nothing about your own body.
After the fourteen days, add a multivitamin if you want one. The rule is simple. During the reset, creatine only. After that, your call.
What to expect
Days 1 to 3. The hardest stretch. Food tastes flat, because your palate is calibrated to salt. Some people get a headache. This passes.
Days 4 to 7. Water weight moves. Rings and shoes fit differently. The flatness starts lifting as your palate recalibrates, and vegetables begin tasting sweet in a way you had forgotten.
Days 8 to 14. Steadier energy through the afternoon is the change most people report. By the end, canned soup tastes like seawater.
That recalibration is the most durable thing the fortnight gives you. It outlasts the fourteen days.
Honest limits
Fourteen days is long enough to shift water balance and reset a palate. It is not long enough to change body composition meaningfully. What it does well is show you a baseline you had stopped noticing.
It is also not for everyone. High-potassium eating carries real risk if you have kidney disease or take medication affecting potassium, including ACE inhibitors, ARBs, and potassium-sparing diuretics. That is a conversation with your doctor before you start.
The pages underneath this one
- The complete shopping list, everything for fourteen days, printable
- Hippocrates soup, Gerson's saltless vegetable soup
- Steamed eggs and spinach, the savoury breakfast
- The food database, ratio for any food
- Equipment, what helps and what you can skip