The Shopping List

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Most resets fail in the first forty-eight hours, and rarely for lack of willpower. They fail because someone reaches day three, opens the refrigerator, finds nothing they can eat, and orders takeaway.

So buy it all at the start. One principle governs the whole list: potassium up, sodium down.

The one supplement

Creatine monohydrate, unflavoured, five grams daily. Fourteen days needs about 70 g total, so any standard container covers it with room to spare. Read the panel and look for a single ingredient.

The creatine I use · How to choose one

That is the whole supplement section. No multivitamin until the fourteen days are done.

Hydration

Coconut water, 500 to 1,000 ml daily. Look for a single ingredient. Many boxed brands are reconstituted from concentrate or sweetened.
Lemons, 14 to 20. Squeezed into water with meals.
Filtered water, 2 to 3 litres daily. If your tap water tastes of chlorine you will drink less of it, which is the entire argument for filtering.

Produce

Buy for the first week, restock on day seven so nothing wilts.

Food	For 14 days	Why
Bananas	14 to 20	Potassium, zero preparation
Avocados	7 to 10	Best ratio in the produce aisle
Papaya	3 to 4	Potassium plus papain
Broccoli	4 to 6 heads	Potassium with real fibre
Spinach	2 to 3 bags	Steamed, not boiled
Sweet potatoes	8 to 10	Slow carbohydrate
Carrots	7 lb	Base of the morning juice
Green apples	4 lb	Malic acid
Tomatoes, cucumber	As wanted	Volume and flavour without salt

Organic where you eat the skin. Where you do not, conventional is fine and the saving is real.

Protein

Eggs, 2 to 3 dozen. Chicken breast, 4 to 5 lb, plain. Wild-caught fish, 4 to 6 portions.

Read every label. Pre-seasoned, marinated, or enhanced meat is injected with sodium solution and will quietly undo the protocol. If the ingredient list runs longer than one word, put it back.

Pantry

Olive oil, coconut oil, rice, quinoa, unsweetened frozen açaí, salt-free seasoning, garlic, ginger, fresh herbs, black pepper. Coffee stays.

Leave out for fourteen days: table salt, processed food, gluten grains, sugary drinks, deli meat, canned soup, most condiments.

Kitchen tools

You likely own most of what you need. Genuinely worth adding, in order:

6 oz ramekins for steamed eggs and batch breakfast
A steamer basket, because boiling leaches potassium into water you discard
A citrus press, which decides whether you are still squeezing lemons on day four
A food mill if you plan to make Hippocrates soup

The full equipment guide, including what to skip →

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