You’ve just unlocked a nourishing 7-day journey to detox for summer.

Pull up a chair, gorgeous, your Summer Fresh Glow-Up starts right here. This week, we’re slowing things down, sipping with intention, and building the kind of hydration habits that make your skin brighter, your energy steadier, and your metabolism quietly hum in the background. Think: warm sunshine, fresh citrus, the soft ease of summer, and a daily ritual designed to make you feel more you.

You’ve officially unlocked a week long glow journey that's simple, impactful and curated to nourish your metabolism in the gentlest, most delicious way.

GETTING STARTED

Each day inside this Playbook includes three guided steps:

• daily water infusion, a detoxifying, mineral-rich water to sip between. breakfast and dinner • morning glow ritual, a metabolism-boosting hydration practice to set your day up. • midday + evening rituals to steady the appetite, reduce cravings, calm stress, and support deep rest.

This is your gentle daily reset and not a rigid routine. You’ll move through each section in order, at your own pace, knowing that every small action adds to your glow. By Day 3, you’ll feel the difference.

WHAT YOU'LL NEED:

To make your week smooth and enjoyable, gather these simple items:

▢ a glass or steel water bottle (1L is ideal)

▢ read the Ultimate Infused Water Guide if you’re new to infusions

▢ print this Summer Glow Food List (PDF)

▢ print your free Water Tracker (PDF)

▢ prep the ingredients for the first recipe

▢ pick start day (most choose next day)

▢ set aside 5–10 minutes to orient yourself

Nothing fancy. Nothing stressful. All you'll need is these essentials to enjoy this week long summer glow experience.

NEW TO INFUSED WATER?

Read the Ultimate Infused Water Guide & Tutorial to learn how to make the most nutritious detox drinks all summer long.

This guide and tutorial will help you understand why infused waters works, how nutrients are absorbed and how to avoid the “bloating” mistakes. You'll learn how to choose recipes for specific health benefits and all about the common mistakes that prevent results. It’s a quick, empowering read that sets you up perfectly for the next week and beyond.

THE DAILY GLOW RITUALS

Habits and daily rituals are where true transformation happens. Not in the big, dramatic things but in those micro- small, steady habits repeated daily. Think slow sipping, softer mornings, that few minutes outside to feel the sunshine. It's about curating a nourishing plate, an early night and a gentle exhale before bed. Let this week feel like mini retreat and an exhale (not another thing on your to-do list).

WHAT TO EXPECT

This Playbook is designed to feel gentle, refreshing, and nurturing and not overwhelming or burden already busy schedules. These small daily shifts add up quickly, and by Day 3–4 most women notice:

• clearer energy

• reduced cravings

• better appetite control

• less bloating

• improved skin tone

• steadier hormones

• a lighter, fresher feeling

READY TO BEGIN?

Your first glow ritual begins with Day 1, where we kick off with a refreshing, appetite-supportive infusion to help restore your natural hydration rhythm. You’re now ready. You’re prepared. Your glow week begins now. 💛

See you tomorrow!

Welcome to the first day of the Summer Glow Playbook! Today we’re easing into the summer glow journey with a gentle, metabolism-loving hydration recipe and daily rituals. Think of today as your “reset and rehydrate” moment, a chance to wake up your digestive system, calm cravings, and give your body the minerals it’s been quietly asking for. We’re not aiming for perfection here, just slow, steady sipping and a softer, more intentional day of nutrition.

HOW THIS WORKS

Today is all about getting into the rhythm: small sips, not big gulps. Flooding your system all at once can actually cause bloating and discomfort, so we hydrate in a way your body loves... slow, continuous, mineral-rich. Move through your day in this order:

1️⃣ Morning Hydration Ritual 2️⃣ Daily Glow Infusion 3️⃣ Midday Ritual Reset 4️⃣ Evening Wind-Down

These are the little anchor points that are going to make this whole week feel grounding and doable.

TODAY'S WATER RECIPE

Today's water recipe is the Metabolism & Glow Tonic, a crisp, bright infusion of grapefruit, rosemary, and optional collagen that helps curb appetite, supports fat metabolism, reduces bloating, and hydrates without spiking blood sugar. Start your day with this gentle, metabolism-loving ritual, your first step toward a radiant, nourished glow. You’ll sip this after breakfast and all the way until dinner, keeping your energy steady and your appetite calm. Remember: sip slowly, often, and consistently.

The Metabolism & Glow Tonic

INGREDIENTS

​▢ 2 litres filtered water ▢ 2–3 slices ruby grapefruit , organic ▢ 2–3 sprigs fresh rosemary, organic ▢ 1-2 tsp collagen peptides (optional) In a large water pitcher, add the water and ingredients. Let the infusion steep for 2 hours or overnight before consuming. Top up the water throughout the day if it gets low; throw out or compost the leftover fruit/herbs at the end of the day.

KEY BENEFITS OF TODAY’S RECIPE

• grapefruit natural compounds steady hunger cues so you stay satisfied • citrus supports fat metabolism with enzymes to stored energy efficiently • citrus fruits boost collagen with vitamin C for plump and glowing skin • a potassium + hydration combo that helps release puffiness and excess fluid • hydrates deeply without spiking blood sugar or energy crashes • supports liver detox pathways and provides gentle liver support

This tonic is essentially your “summer glow in a bottle”. It's a trusted beauty food recipe that naturally builds healthy summer skin and aids healthy, nutrient-focused weight loss.

☀️ MORNING HYDRATION RITUAL

Begin your day with hydration before anything else... before caffeine, food, screens, or bathing. This simple ritual wakes up your metabolism, steadies your appetite, and clears the fog that midlife hormones love to create. Think of it as your soft morning “on” switch. Take a moment to just breathe.

As soon as you get out of bed, choose one morning tonic:

• green tea + lemon (activates metabolism-boosting) • warm water + ¼–½ lemon + a pinch of salt (electrolytes)

Both tonics wake up your digestive system, stimulates natural elimination, and primes your metabolism for the day; a simple morning ritual that can steady cravings and support weight loss. Sip slowly as you ease into light movement: stretching, a short walk, or a few deep breaths. This signals safety to your nervous system and prevents cortisol-driven cravings.

Nourish with a high protein + fibre breakfast to stabilise blood sugar for the entire day. If you’re not hungry or skip breakfast, add 1 tsp psyllium or 1 tbsp chia seeds into your water for a gentle fullness boost.

TODAY'S MORNING RITUAL

A digestive tonic + protein breakfast + infused water. Simple. Steady and supportive. Your daily glow begins here.

🤸🏼‍♂️ MIDDAY RESET | Your Secret Appetite Stabiliser

Most women hit the “afternoon dip” with low energy, sugar or caffiene cravings, mindless snacking, coffee overload. Today we shift the rhythm.

At lunchtime, pair your infused water with a protein-rich meal (chicken salad, tuna + greens, cottage cheese + veg, or a protein smoothie). These balanced meals will keep your energy stable and prevent the afternoon slump. After eating, take 5 minutes of sunshine for mood + hormone support.

Keep the hydration ritual going throughout the afternoons by:

• hydrating consistently (12–6pm): frequent sips reduce food and sugar cravings, lift brain fog, prevent evening overeating

• moving a little: if you feel sleepy and that 2pm brain fog or a sugar craving hits, try 30–60 sec bursts: jumping jacks, knee slaps, jog in place, or a quick walk instead of snacking; an easy energy reset.

• herbal tea: 20 min before meals have fennel or liquorice root tea (naturally reduces appetite). After lunch, enjoy peppermint to support digestion and prevent grazing. If stressed, try Tulsi (holy basil) or chamomile to lower cortisol and reduce sugar cravings.

TODAY'S MIDDAY RESET

Hydration + movement + herbal tea. It's an easy reset ritual that fuels natural alertness and revives energy for the afternoon.

🌙 EVENING RITUAL | Destress & Bedtime Routine

Your evening rhythm is about helping your body soften, settle, and close the loop on the day without overwhelm. This is where you support digestion, calm inflammation, and set your hormones up for a better tomorrow. Keep this window quiet, hydrated, and intentional.

Aim to stop drinking water by 6pm if you sleep between 9–10pm as this prevents sleep interruptions and supports deeper overnight repair. If you’d like something warm, sip a small cup of herbal tea that soothes the nervous system. Chamomile, lavender or peppermint teas all signal “relax + wind-down” to the body.

Choose a light dinner such as salad or a stir-fry that includes lean protein + fibre veggies + colour. Carbohydrate-rich dinners disrupt rejuvenating sleep and increase next-day hunger. If cravings strike at night, it’s usually thirst or fatigue, not hunger. A warm herbal tea and a few slow breaths will bring everything back into balance.

TODAY'S EVENING RITUAL

Create calm + light dinner + herbal tea. It's an easy ritual to create deeper sleep, better digestion and a leaner body.

End your day gently. Low light. No stimulation. A quiet thank-you to your body for everything it carried today.

See you tomorrow!

Welcome to Day 2 of the Summer Glow Playbook! Today we’re nourishing your body with an appetite-calming hydration recipe and easy, energising rituals. Think of today as your “revive and refresh” day, a chance to lift energy, support fat metabolism, and keep your glow consistent. Keep it simple, intentional, and nourishing, no overwhelm, just small rituals that add up.

HOW THIS WORKS

Today and for the rest of the week, we're all about getting into a healthy hydrating rhythm: small sips, never big gulps. We're hydrating with nutrient infused recipes in a way your body loves... slow, continuous, mineral-rich. Move through your day in this order:

1️⃣ Morning Hydration Ritual

2️⃣ Daily Glow Infusion

3️⃣ Midday Ritual Reset

4️⃣ Evening Wind-Down

These are the little daily rituals that are going to make this whole week feel ground-shifting and yet doable with busy schedules and full lives.

☀️ MORNING HYDRATION RITUAL

Following on from yesterday, remember to enjoy your morning tonic (green tea + lemon or warm water + lemon + pinch of salt) to wake up digestion and metabolism.

After hydration, try this new wake-up ritual today. it's called, “Sun Salute + Breath Boost”.

Stand tall, reach your arms overhead for the sun; inhale deeply and stretch. Hold for a breathe, release and exhale as you let your arms gently swing down to your sides. Repeat this 3–5 times. This simple movement gently energises the body, awakens circulation pathways, and signals to nervous system today is a “glow day.”

After your exercise, enjoy today's Kiwi Blueberry & Lemon Glow Infusion with a high-protein + fibre-rich breakfast (eggs with a breakfast salad, chia seeds in Greek yoghurt with berries, scrambled tofu and avocado) or add 1 tsp psyllium / 1 tbsp chia to water if you always skip breakfast.*

TODAY'S MORNING RITUAL A digestive tonic + sun salute stretch + protein breakfast + infused water. Body-loving, invigorating, and building that inner glow with each ritual!

THE RECIPE

Today's infusion is the Kiwi Blueberry & Lemon Glow, a vibrant, antioxidant-rich water designed to stabilise appetite, support metabolism, and nourish your skin from the inside out. Sip throughout the day to maintain steady energy and keep cravings at bay.

Kiwi Blueberry & Lemon Revive & Glow Recipe

▢ 2 litres filtered water ▢ 1-2 kiwi, organic ▢ ½ cup blueberries, organic ▢ ½ lemon, organic ▢ 1–2 tsp collagen peptides (optional)

In a large pitcher or water bottle, add the water and the fruit ingredients. You choose to use kiwi slices or smash into a pulp. Let this infusion steep for 2 hours or even better, overnight before consuming. Throughout the day add more water if it gets low, the fruit will still infuse it with goodness. Eat or compost the leftover fruit/herbs at the end of the day.

KEY BENEFITS OF TODAY’S RECIPE

• kiwi + lemon supports digestion and gently boosts metabolism • blueberries provide antioxidants, reduce inflammation and build skin radiance • collagen + vitamin C aids skin elasticity and glow • hydration lifts energy and stabilises appetite naturally • supports liver detox pathways for a gentle internal cleanse

Think of this tasty recipe as your “revive in a bottle”, it's deeply hydrating, nourishing, and full of that summer glow energy.

🤸🏼‍♂️ MIDDAY RESET | Energy & Body Reviver

The dreaded afternoon dip often brings fatigue, cravings, and mindless snacking. Today, we're going to refresh and reset with short burst exercises and micro-habits that revive energy and build a toned, beach-ready body:

• 30–60 seconds of stair climbing, jumping jacks, or jogging on the spot • 20 min before meals, try peppermint or fennel to naturally curb appetite

• walk briskly after eating such as around the block, the office or local park

• afterwards, sip chamomile or lavender to prevent afternoon grazing • hydrate consistently with your infused water throughout the afternoon

TODAY'S MIDDAY RESET Hydration + movement + herbal tea. Quick, energising rituals that keep energy steady and support metabolism naturally.

🌙 EVENING RITUAL | Destress & Bedtime Routine

Evening mode is all about helping your body learn to soften, relax and let go of the busyness of the day. This is where we focus on slowing down for gentle digestion, instilling that calm energy, and nurturing stress hormones for a better balanced day tomorrow. We keep this time of day quiet, lightly nourished, and intentional.

Signal evening time with a light dinner made from lean protein, colourful vegetables and healthy fats (think salmon + greens + avocado). Afterwards, savour a loving warm cup of herbal tea: chamomile, lavender, or peppermint to signal the “wind-down” to your nervous system.

GLOWING SUMMER SKIN RITUAL

Try this after dinner, take 3–5 minutes to lightly massage your face and neck with essence oil or your favourite moisturiser. Hit those tension spots across the forehead, along the basal jawline and between the eyes using your fingers or a qua sha crystal with love and tenderness. Nightly facial massage supports lymphatic drainage, improves circulation, and reminds your body to relax and nourish. Practice this with intention and kindness to give your body a quiet thank-you for its work today.

TODAY'S EVENING RITUAL Hydration + light dinner + facial glow massage + herbal tea. Nurture the body, feed the glow, and prepare for restorative sleep. End your day gently. Low light, quiet reflection, gratitude.

See you tomorrow for Day 3!

Today is all about supporting balanced hormones, gentle detox, and keeping your belly happy. Think of this day as your “hormone + belly reset”—hydrating, nourishing, and energising your body with small, intentional rituals. Slow, consistent sipping and simple, doable routines are the key today.

HOW THIS WORKS We’re focusing on gentle hormone support and digestive harmony. Move through your day in this order:

1️⃣ Morning Hydration Ritual 2️⃣ Daily Glow Infusion 3️⃣ Midday Ritual Reset 4️⃣ Evening Wind-Down

These anchor points will keep your week grounded and sustainable.

☀️ MORNING HYDRATION RITUAL

Start your day with hydration before caffeine or food. Choose your morning tonic (green tea + lemon or warm water + lemon + pinch of salt) to wake up digestion and metabolism.

Ease into light movement—stretch, walk, or deep breathing—to wake up your digestive system and calm cortisol. Nourish with a high protein + fibre breakfast. If not hungry, add 1 tsp psyllium or 1 tbsp chia seeds to water for a fullness boost.

TODAY'S MORNING RITUAL Hydration + gentle movement + protein breakfast = your morning hormone + digestion reset.

THE RECIPE

All day we'll enjoy a light, zesty, and subtly fizzy drink with lemon, lime, and chia seeds. This hydration powerhouse gently curbs cravings, supports hormone balance, promotes digestion, and helps flatten bloating. Sip throughout the day to keep energy steady and your digestive system calm.

Chia Fresca Belly Blaster Recipe

▢ 1 litre filtered water ▢ Juice of 1 lemon ▢ Juice of 1 lime ▢ 1 tbsp chia seeds

▢ 1 pinch rock salt ▢ 1 tsp stevia (optional)

Mix water, citrus, and sweetener. Add chia seeds and let soak for 5–10 minutes until they swell slightly. Add optional mint or cucumber for extra freshness. Sip slowly throughout the day; refill as needed.

KEY BENEFITS OF TODAY’S RECIPE

• chia seeds swell with water to promote fullness and reduce cravings • citrus supports liver pathways that aid hormone metabolism • hydrates deeply and gently flushes excess fluid • supports digestion, reduces bloating, and stabilises appetite • naturally energising without caffeine • a gentle belly blaster for a flatter, more comfortable midsection

This tonic is your “belly + hormone helper in a glass”, simple, refreshing, and effective.

🤸🏼‍♂️ MIDDAY RESET | Energy & Body Reviver

Afternoon dip? Sip your Chia Fresca Belly Blaster consistently from 12–6pm. Pair with a protein-rich lunch to stabilise energy. Extra support:

• herbal tea: fennel, peppermint, or licorice 20 min before meals reduces appetite and supports digestion

• movement bursts: 30–60 seconds of stairs, desk marches, or quick walk revives energy and burns a few extra calories

TODAY'S MIDDAY RESET Hydration + herbal tea + mini movement bursts = steady energy and reduced cravings.

🌙 EVENING RITUAL | Feed Your Glow Overnight

Stop water by 6pm if you sleep 9–10pm. Enjoy calming herbal tea like chamomile, lavender, or peppermint. Evening meals: light, protein + fibre + colourful vegetables. Avoid heavy carbs to prevent next-day sugar cravings. If cravings hit, sip tea and take a few slow breaths.

TODAY'S EVENING RITUAL Calm, light dinner + herbal tea = hormone balance, digestion support, and restorative sleep. End the day gently. Low lights, quiet moments, and a thankful nod to your body’s work.

See you tomorrow for day 4!

Welcome to Day 4 where today is all about hormone harmony, liver detox, and radiant energy. Think of this day as your “butterfly glow reset”—hydrating, calming, and nourishing your body with small, intentional rituals. Sip consistently, move gently, and embrace simple, doable routines that help your hormones, digestion, and glow.

HOW THIS WORKS We’re focusing on gentle hormone support, liver detox, and digestive calm. Move through your day in this order:

1️⃣ Morning Hydration Ritual 2️⃣ Daily Glow Infusion 3️⃣ Midday Ritual Reset 4️⃣ Evening Wind-Down

These anchor points keep your week grounded and sustainable.

☀️ MORNING HYDRATION RITUAL

Start your day with your morning tonic (green tea + lemon or warm water + lemon + pinch of salt) to wake up digestion and metabolism.

Ease into light movement—stretch, walk, or deep breathing—to signal safety to your nervous system and calm cortisol. Nourish with a high protein + fibre breakfast. If not hungry, add 1 tsp psyllium or 1 tbsp chia seeds to water for a gentle fullness boost.

TODAY'S MORNING RITUAL Hydration + gentle movement + protein breakfast = your morning hormone + digestion reset.

THE RECIPE

Enjoy a Butterfly Pea Tea Glow Tonic, a calming, blue-hued infusion rich in antioxidants and polyphenols that support hormone balance, liver detox, and reduce oxidative stress. Sip throughout the day to stay energised, hydrated, and calm.

Butterfly Pea Tea Glow Recipe

▢ 1 litre filtered water ▢ 1 tsp dried Butterfly Pea Flowers (steeped and cooled) ▢ Juice of ½ lemon or lime ▢ 1–2 sprigs fresh mint ▢ 1 tsp honey or stevia (optional)

Steep the tea in hot water for 5 minutes, then cool; or if oyu used a powdered form, add to your water bottle or jug. Mix in citrus, mint, and optional sweetener. Sip slowly throughout the day; refill as needed.

KEY BENEFITS OF TODAY’S RECIPE

• butterfly pea flowers support liver detox and hormone metabolism • antioxidants help reduce oxidative stress and inflammation • natural compounds may support estrogen balance • hydrates deeply while promoting calm energy • citrus + mint support digestion and reduce bloating • a gentle, mood-lifting blue tonic for mind and body

This tonic is your “hormone + glow helper in a glass”, simple, beautiful, and effective.

🤸🏼‍♂️ MIDDAY RESET | Energy & Hormone Reviver

Afternoon slump? Sip your Glow Tonic from 12–6pm and pair with a protein-rich lunch to stabilise energy. Extra support:

• Herbal tea: fennel, peppermint, or licorice 20 min before meals to reduce appetite and aid digestion

• Movement bursts: 30–60 seconds of stairs, desk marches, or a quick walk energises, supports weight loss, and revives mood

TODAY'S MIDDAY RESET Hydration + herbal tea + mini movement bursts = steady energy and balanced hormones for the afternoon.

🌙 EVENING RITUAL | Feed Your Glow Overnight

Stop water by 6pm if you sleep 9–10pm. Enjoy calming herbal tea like chamomile, lavender, or peppermint to support deep rest.

Evening meals: light, protein + fibre + colourful vegetables. Avoid heavy carbs to prevent next-day sugar cravings. If cravings strike, sip tea and take a few slow breaths.

TODAY'S EVENING RITUAL Calm, light dinner + herbal tea = hormone balance, digestion support, and restorative sleep. End the day gently. Low lights, quiet moments, and gratitude for your body’s work.

See you tomorrow for Day 5, where we focus on energy and circulation with a vibrant Green Tea & Berry Tonic!

Welcome to Day 5! Today is all about nourishing from the inside out with collagen, supporting summer glow skin, gut integrity, and joint resilience. Think of this as your “Collagen Radiance Reset”—hydrating, repairing, and gently energising your body with small, intentional rituals. Sip slowly, move gently, and embrace simple routines that feed your body and your glow.

HOW THIS WORKS Collagen is more than a beauty supplement. Today, we focus on skin elasticity, gut lining support, and connective tissue health, especially important for hormonal shifts and menopause. Move through your day in this order:

1️⃣ Morning Hydration Ritual 2️⃣ Daily Glow Infusion 3️⃣ Midday Ritual Reset 4️⃣ Evening Wind-Down

These anchor points make your week feel grounded, effortless, and nourishing.

☀️ MORNING HYDRATION RITUAL

Start your day with your usual morning tonic (green tea + lemon or warm water + lemon + pinch of salt) to wake up digestion and metabolism.

Ease into gentle movement—stretching, a short walk, or deep breathing—to calm cortisol and support circulation. Nourish with a high protein + fibre breakfast. If not hungry yet, add 1 tsp psyllium or 1 tbsp chia seeds to water for a gentle fullness boost.

TODAY'S MORNING RITUAL Hydration + gentle movement + protein breakfast = your morning collagen + gut + joint reset.

THE RECIPE

Enjoy the Collagen Radiance Water, a soothing, lightly citrusy infusion enriched with collagen peptides and antioxidant herbs to support skin, gut lining, and connective tissue health. Sip throughout the day to rejuvenate from the inside out.

Collagen Radiance Water Recipe

▢ 1.5–2 litres filtered water ▢ 1 tsp collagen peptides (marine or bovine) ▢ 2–3 slices orange or blood orange ▢ 2–3 sprigs fresh rosemary or mint ▢ Optional: 1 tsp honey or stevia

Combine ingredients in a large pitcher. Let infuse for 1–2 hours or overnight for maximum flavour. Sip slowly all day; refill as needed.

KEY BENEFITS OF TODAY’S RECIPE

• collagen supports skin elasticity and hydration for that radiant summer glow • strengthens gut lining, reducing bloating and improving digestion • nourishes joints, tendons, and connective tissue, especially important during hormonal changes • antioxidants from citrus & herbs combat oxidative stress • hydrates deeply while keeping energy stable • a gentle, daily rejuvenation for body, skin, and gut

This tonic is your “rejuvenation in a bottle”, simple, beautiful, and effective for full-body wellness.

🤸🏼‍♂️ MIDDAY RESET | Energy & Posture Boost

The afternoon can leave energy flat and posture slumped. Sip your Collagen Radiance Water between 12–6pm and pair with a protein-rich lunch to stabilise energy. Extra support:

• Herbal tea: fennel, peppermint, or licorice 20 min before meals for appetite regulation and digestion

• Movement bursts: 30–60 seconds of stairs, desk marches, or a quick walk to engage joints and improve circulation

TODAY'S MIDDAY RESET Hydration + herbal tea + mini movement bursts = energy, posture, and full-body support for your glow.

🌙 EVENING RITUAL | Feed Your Glow Overnight

Stop water by 6pm if sleeping 9–10pm. Sip a calming herbal tea like chamomile, lavender, or peppermint to support restful sleep and hormone balance.

Evening meals: lean protein + colourful fibre-rich vegetables to continue gut, skin, and joint support. Avoid heavy carbs late to prevent cravings the next day. If cravings strike, sip tea and take slow breaths.

TODAY'S EVENING RITUAL Calm, light dinner + herbal tea = overnight repair for skin, gut, joints, and hormones. End your day gently, in low light, with gratitude for your body’s hard work.

See you tomorrow for Day 6, where we focus on hydration, circulation, and detoxing for radiant skin with a refreshing cucumber + mint infusion!

Welcome to Day 6 of the Summer Glow Playbook! Today is all about radiance, energy, and bounce—hydrating, nourishing, and boosting your morning glow. Think of today as your “Vitamin C Glow Reset”—a refreshing, vitamin-packed infusion and simple morning ritual to support glowing skin, energy, and vitality. Slow, consistent sipping and easy rituals are your key to a luminous, energized day.

HOW THIS WORKS We’re focusing on skin health, hydration, and energy circulation. Move through your day in this order:

1️⃣ Morning Hydration Ritual 2️⃣ Daily Glow Infusion 3️⃣ Midday Ritual Reset 4️⃣ Evening Wind-Down

These anchor points will keep your week feeling grounded, intentional, and joyful.

☀️ MORNING HYDRATION RITUAL

Start your day with your morning tonic (green tea + lemon or warm water + lemon + pinch of salt) to wake up digestion and metabolism. Ease into QiGong arm flaps for 1–2 minutes—this energizes circulation, opens the chest, and awakens your body gently. Follow with a high protein + fibre breakfast. If not hungry, add 1 tsp psyllium or 1 tbsp chia seeds to water for a gentle fullness boost.

TODAY'S MORNING RITUAL Hydration + QiGong arm flaps + protein breakfast = your morning glow reset, circulation boost, and radiant energy.

THE RECIPE

Sip the Watermelon Citrus Glow Water, a juicy, refreshing drink rich in vitamin C, antioxidants, and hydration to brighten skin and lift energy.

Watermelon Citrus Glow Water Recipe

▢ 1.5–2 litres filtered water ▢ 1–2 cups cubed watermelon, seeded ▢ ½–1 orange, sliced ▢ ½–1 lemon, sliced ▢ Optional: fresh mint sprigs for extra freshness

Combine ingredients in a large pitcher. Let infuse for 1–2 hours before drinking. Sip slowly throughout the day; refill as needed.

KEY BENEFITS OF TODAY’S RECIPE

• watermelon hydrates deeply and supports skin elasticity • citrus provides a vitamin C boost for collagen formation and glow • antioxidants fight oxidative stress for radiant, healthy-looking skin • naturally energising without caffeine • supports gentle detox and fluid balance • encourages skin radiance, bounce, and vitality

This infusion is your “summer skin in a glass”, refreshing, energising, and glow-inducing.

🤸🏼‍♂️ MIDDAY RESET | Energy & Focus Boost

Sip your Watermelon Citrus Glow Water throughout the afternoon (12–6pm) and pair with a protein-rich lunch to sustain energy. Extra support:

• Herbal tea: peppermint, fennel, or licorice root 20 min before meals to curb cravings and support digestion

• Mini movement bursts: 30–60 seconds of stair climbs, desk marches, or a short walk to lift energy and support metabolism

TODAY'S MIDDAY RESET Hydration + herbal tea + mini movement bursts = steady energy, focus, and radiant glow throughout the afternoon.

🌙 EVENING RITUAL | Nourish & Restore

Stop water by 6pm if sleeping 9–10pm. Sip a calming herbal tea like chamomile, lavender, or peppermint to support restful sleep and hormonal balance. Evening meals: lean protein + colourful fibre-rich vegetables to maintain skin health, support digestion, and avoid next-day sugar cravings. If cravings hit, sip tea and take slow breaths.

TODAY'S EVENING RITUAL Calm, light dinner + herbal tea = overnight repair, skin nourishment, and deep rest for a radiant tomorrow.

See you tomorrow for Day 7, where we focus on detox, circulation, and glow with cucumber + mint infusion and a sunrise stretch ritual to finish the week beautifully.

Welcome to Day 7 – Your Summer Glow Finale! Today is all about resetting, radiating, and finishing the week strong. Think of this as your “Cucumber & Mint Glow Reset”—hydrating, refreshing, and nourishing your body with simple, intentional rituals. Small, consistent sips and gentle movement are the keys to finishing the week feeling light, energised, and radiant.

HOW THIS WORKS

Today focuses on hydration, gentle detox, and radiant skin support. Move through your day in this order:

1️⃣ Morning Hydration Ritual 2️⃣ Daily Glow Infusion 3️⃣ Midday Ritual Reset 4️⃣ Evening Wind-Down

These anchor points wrap up your week beautifully, giving your body consistency, balance, and a glowing finish.

☀️ MORNING HYDRATION RITUAL

Start your day before caffeine or food with your morning tonic (green tea + lemon or warm water + lemon + pinch of salt). This wakes up your digestive system, primes your metabolism, and steadies your appetite.

New ritual today: Gentle morning glow stretch – 3–5 minutes of shoulder rolls, neck stretches, and deep breaths. This stimulates circulation, wakes up the body, and signals your nervous system that the day has begun on a calm, energised note.

Nourish: Protein + fibre breakfast. If not hungry yet, 1 tsp psyllium or 1 tbsp chia seeds in water for a fullness boost.

TODAY'S MORNING RITUAL: Hydration + gentle movement + protein breakfast = your morning reset for energy, digestion, and skin glow.

THE RECIPE

A crisp, refreshing, and cooling water that helps flush toxins, reduce puffiness, and support radiant skin. Sip consistently all day to keep energy steady and cravings low.

Cucumber & Mint Glow Infusion ▢ 1 litre filtered water ▢ ½ cucumber, thinly sliced ▢ 5–6 fresh mint leaves ▢ ¼ lime, sliced ▢ Optional: pinch of sea salt for electrolytes

Add cucumber, mint, and lime to water. Let infuse for 2 hours or overnight. Top up water as needed. Sip slowly throughout the day.

KEY BENEFITS • Cucumber hydrates deeply and reduces puffiness • Mint soothes digestion and refreshes the mind • Lime provides vitamin C for radiant skin • Electrolytes help steady energy and support detox pathways • Gentle liver support and toxin flush • Supports natural appetite regulation

This infusion is your “final day glow in a glass”, simple, nourishing, and energising.

🤸🏼‍♂️ MIDDAY RESET | Energy & Focus Boost

Keep hydrated with your cucumber & mint infusion from 12–6pm. Pair with a protein-rich lunch for steady energy.

Extra reset tips: • Herbal tea 20 minutes before meals (peppermint, fennel, or tulsi) to curb appetite naturally • Mini movement bursts: 30–60 sec desk marches, stair climbs, or a quick outdoor walk to boost energy and support metabolism

TODAY'S MIDDAY RESET: Hydration + herbal tea + mini movement bursts = sustained energy, mental clarity, and natural appetite control.

🌙 EVENING RITUAL | Feed Your Glow Overnight

Stop water by 6pm (if sleeping 9–10pm). Sip a calming herbal tea (chamomile, lavender, peppermint) to wind down.

Evening focus: Light dinner of lean protein + colourful fibre-rich vegetables. Avoid heavy carbs to prevent next-morning cravings.

New ritual today: Gratitude Glow Minute – 1 minute reflecting on your week: one thing your body loved, one thing you did to nourish yourself. Helps lower cortisol, improves sleep, and signals your body to repair and restore.

TODAY'S EVENING RITUAL:

Calm, light dinner + herbal tea + gratitude reflection = hormone balance, digestion support, restorative sleep, and a radiant wake-up tomorrow.

Congratulations! You’ve completed your 7-Day Summer Glow Playbook. Your body has been hydrated, nourished, and energised with intentional rituals. Remember: these are small steps with big impact. Keep sipping, moving, and nourishing yourself every day—you’ve built the foundation for a glowing summer!

By the end of the Summer Glow Playbook, you’ll have built new daily rituals that can be carried forward beyond the week. You’ll know how to hydrate with intention, have a collection of infused water to rinse-repeat at your fingertip, and understand which herbs and produce to use for maximum benefit, (ie for energy, hormone balance, and digestion). You also have lifetime access to each Playbook you purchase, making a refresher as simple as, login and repeat!

You can repeat the Playbook any time you wish, choose to purchase another themed Playbook, or a book a GlowUp Strategy Session to deep dive and expand on your experience with a Nutritionist's expertise and coaching. Of course, you can also continue to browse our Daily Resets and blog for more feminine health and wellness protocols.