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The Playbook & Protocols is your complete guide to the 7-Day Summer Glow journey. Here, you’ll find daily practices, the recipe of the day, and your action tasks to help you build that summer fresh glow from the inside out!
DAY 1
WELCOME TO DAY 1
Today is your first Playbook lesson, and we're focusing on starting your day with a well-hydrated glow. Drinking water first thing wakes up your metabolism, supports effortless weight loss, and sets the tone for happy hormones. Think of this as your gentle reset moment, a small, nourishing ritual that signals to your body, “I’m taking care of you today.” As you move through each day of the Playbook, these simple morning habits will stack up, creating a rhythm that feels grounding, supportive, and completely doable.
There She Glows
For your first recipe (see below), we’re focused on a hydration-led morning that resets the appetite, clears brain fog, and wakes up your metabolism. This isn’t about a hard reset, it’s about doing less, but with more intention. Think of your first day of the Summer Glow as your soft landing. A simple ritual to remind your body what it feels like to be hydrated, balanced, and quietly powerful. You’ll move through three touchpoints today: Morning Reset, Midday Reset, Evening Wind-Down. Small, nourishing actions. A little structure. A lot of glow.
Your Day 1 Reset Rhythm
Morning Reset
(Your gentle switch-on)
Each morning dd your hydration ritual here. Light movement or breath and intention of the day. Keep it slow, keep it soft. The goal is to meet your body where it is and guide it forward.
Midday Reset
(Your appetite stabiliser)
Add your midday cue here.Hydration top-up. Mood & energy check-in. This is where the hunger–hydration confusion begins to settle. Your body will feel clearer already.
Evening Reset
(Your grounding close to the day)
Add your evening instructions. Light digestion support. Preparing for tomorrow’s glow. You’re teaching your body consistency — the real foundation of effortless wellness.
Today’s Infused Water
A Refreshing Grapefruit & Mint Infusion
Your first recipe is intentionally simple, refreshing, and metabolism-friendly. Your first recipe is intentionally simple, refreshing, and metabolism-friendly. Your first recipe is intentionally simple, refreshing, and metabolism-friendly.
Why This Blend Works
Grapefruit contains natural compounds that help lower appetite signals and gently support fat metabolism. Mint helps reduce bloating, supports digestion, and brings that cooling “ahh” moment mid-sip. Together, they create a water infusion that:
stabilises hunger
supports hormonal balance
boosts hydration
helps reset your appetite before meals
keeps cravings low through the afternoon
This becomes your quiet secret weapon this week — hydration that actually does something.
A Soft Reminder For Today
You’re not chasing perfection. You’re practising presence. Every sip today is a reset. Every reset is a step toward your glow. You’re not chasing perfection. You’re practising presence. Every sip today is a reset. Every reset is a step toward your glow.
Today's Infusion Recipe
A bright, refreshing infusion designed to wake up digestion, support fat-burning pathways, and naturally reduce appetite throughout the day.
INGREDIENTS
▢ 2 litres filtered water
▢ 2–3 slices fresh ruby grapefruit (organically grown if possible)
▢ 2–3 sprigs fresh rosemary
▢ 1-2 tsp collagen peptides (optional)
In a large water pitcher, add the water and prepped produce. Let the infusion steep for 2 hours or overnight before consuming. Top of the water throughout the day if it gets low; throw out the leftover fruit/herbs at the end of the day.
Daily Glow Protocols
Try these morning, afternoon and evening rituals to go beyond simple hydration and feed the glow.
The Daily Glow Up
Say good morning to your gentle metabolic wake-up. Start your day with hydration before caffeine or breakfast as this stimulates good digestion, stabilises hunger, and leaves you feeling naturally light. Try either of the following:
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green tea + a squeeze of lemon to activate metabolism without the jitters
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or warm water + ¼–½ lemon + pinch of salt for gentle electrolyte balance
HYDRATE FIRST, FOOD SECOND
Hydration before breakfast helps your hunger hormones regulate and can reduce intake by 10–30%. Pair with a high-protein + fibre breakfast (eggs, Greek yoghurt, tofu, chicken, salmon, cottage cheese, chia, flax, psyllium, berries, greens). You can also add 1 tsp psyllium or 1 tbsp chia to water if you’re not ready to eat. This increases fullness, steadies blood sugar, and reduces mid-morning cravings.
IMPORTANT NOTE:
Water is best consumed in small, consistent sips, never chugged. Flooding the body with too much water at once can cause bloating and reduce hydration effectiveness.
Daily Action Tasks
TOOLS FOR YOUR SUCCESS
Here's the intentional actions to take today to set yourself up for a sucessful week ahead:
▢ drink your morning tonic (green tea w/ lemon or lemon water + pinch salt)
☐ hit your water target by 2pm (front-loaded hydration)
☐ have herbal tea before lunch to naturally reduce appetite
☐ prioritise a protein + fibre breakfast
☐ do one “quick reset” walk/march for 2–3 minutes
Get excited for a week of more delicious, body-loving recipes coming your way!
The Playbook Series
The Playbook Series is your secret protocols designed to help you tackle specific health goals. Each Playbook gives you daily recipes, proven rituals, and the exact steps to follow, so there's no guesswork. Just a focused week with community support to build momentum and see real results.
Browse the collection of expert-designed, 7-day challenges that transform how you eat, move, and feel, one intentional week at a time. Each Playbook offers a complete roadmap to hormone balance, summer glow, plant-based eating, or post-holiday detoxing with simple protocols and proven strategies that work. No guesswork, no overwhelm—just a proven formula you follow for 7 days, supported by a Nutritionist and our She Glows Community.