My Rinse & Replace Program

My Supplements / Rinse & Replace

Your list of saved supplement options organized by time-of-day

Program Notes


You have selected 'alcohol detox' as part of your program, but have not added any related supplements. Please visit the alcohol detox page to add some options before getting started.

Alcohol detox is different from the other detox strategies in that it’s more of a ‘silver bullet’ approach. Rather than tapering, this strategy abruptly changes your physiology. Because alcohol cravings tend to be stronger than those from sugar or caffeine, there’s little room for ‘taking it slowly’. You’re going to rip off the band-aid, but without all the pain! That’s the power of this strategy- you can replace alcohol rapidly and feel great throughout the process. There’s no need to ‘white knuckle’ your way through, as many rehab programs would have you try to do!

Regular check-ins w/ feedback are included (and highly recommended) for the success of your program. Check-ins help you understand what’s working and how to make adjustments for optimal results. To get started, visit the Detox Support page and schedule a weekly check-in at a day & time that’s convenient for you. 

Schedule IT

Follow these steps to get started with your Rinse & Replace program. 

  1. Begin your supplement protocol on day 1. As soon as you decide to stop consuming alcohol, you’ll want to start your supplement protocol in order to prevent/reduce cravings. While some supplement options can have an immediate effect, there are a few which start to demonstrate benefits after a few consecutive days. Sticking to your protocol in the first days of your detox has the combined benefit of strengthening the positive effects while making it easier to avoid setbacks. By having a head-start on preventing/reducing withdrawal symptoms, you’ll find it easier to stick to your plan and stay productive.
  2. Plan a daily activity that’s going to boost dopamine & serotonin. This activity should be scheduled around the same time-of-day at which you would typically consume alcohol. Some examples include running, hiking, biking, yoga, and dance.
  3. If cravings are encountered (often triggered by a stressful event/day), apply the type of cannabis you’ve selected for your protocol. ‘Bonus points’ if you include with your daily activity from step 2.

If alcohol consumption has been a feature of your social life, you’ll want to have a plan for how to handle a tempting environment; either by staying out of it or by having an ‘anchor’ while you’re in it. An ‘anchor’ is simply something or someone that keeps you aware of your commitment to yourself. Here’s a couple of examples:

    1. Let’s say you’ve been meeting for drinks with some coworkers from your past [corporate] life a few nights a week. While detoxing from alcohol, you might want to keep the same level of socialization in your schedule. To avoid the temptation of going back to the same routine, you schedule a group activity that trumps any reason to have a drink. Joining a runner’s club (or other sports group) is a good example because everyone in the group is committed to improving their wellbeing. Plus, when you’ve already got something on the calendar that you know is going to make you feel awesome, why would you want to mess with that?
    2. Another example of establishing an anchor is connecting with an accountability partner. This is someone who has committed to the same goal of replacing alcohol (or has already done so). When choosing an accountability partner, make sure the person is available when you are to talk and is willing to give you honest feedback as you keep them in the loop. A good time to reach out would be before attending a social event where drinking will be encouraged. Getting some feedback before you go can make all the difference should you get ‘tested’.

In order to navigate social situations where alcohol is involved, it’s important to have a plan. This can include avoiding certain environments or having an ‘anchor’ to keep you focused. An anchor can be an activity or a person, such as joining a sports group or connecting with an accountability partner; someone who shares your goal of replacing alcohol and can provide feedback in challenging situations.


If you’re detoxing from sugar and/or caffeine, consider planning your detox in phases so that you don’t overwhelm your system with too many changes at once. Remember that sugar, alcohol, and caffeine have profound effects on dopamine. Making too many changes at once can make it harder to achieve consistent results from your program. There’s no predefined schedule here; instead, when you feel that you’re gaining some control over alcohol cravings, it’s probably an ideal time to start your sugar and/or caffeine detox.


You have selected 'sugar detox' as part of your program, but have not added any related supplements. Please visit the sugar detox page to add some options before getting started.

The sugar detox strategy involves replacing sources of processed/refined sugar in three phases over a timespan of approximately 2 weeks.

One thing you may notice about the supplements for sugar withdrawal is that many will have some influence on dopamine function. Since managing cravings typically involves the regulation of dopamine transmission, some of the options from other detox protocols can also be used for sugar withdrawal.

Two other factors important to sugar detox are the regulation of blood sugar and the stress hormone, cortisol (both of which can trigger cravings when they’re out-of-balance). Depending on your level of insulin sensitivity & cortisol response, addressing these factors may prove helpful in reducing withdrawal symptoms. Refer to the legend to identify supplements that can improve your response to these hormones, which will in-turn reduce withdrawal symptoms.

Timeframe: 3-5 days

In this first phase, you’ll be replacing refined sugars with natural alternative sweeteners. The objective of this phase is reduce the likelihood of mood swings, which are typically caused by abrupt ‘spikes’ in blood sugar. Refined sugars tend to rapidly increase the amount of glucose that reaches the brain, which can lead to mood swings and sudden changes in energy. How quickly you choose to replace refined sugars may depend on a few factors. Depending on your metabolism, insulin sensitivity, and amount of regular carbohydrate intake, abruptly replacing sugar could cause your body to enter the state of ketosis. While this is not harmful, some undesirable side-effects could occur at first (aka ‘keto flu’), making your detox efforts more challenging. If you have concerns, slowing replacing sources of refined sugar over the 3-5 day period should prevent this from happening.

What to Replace

Replace all sources of refined sugar. Common sources include:

  • table sugar (cane sugar/juice)
  • maple syrup & honey
  • pastries w/ added sugar
  • cookies & candy
Natural Substitutions

Replace sources of refined sugar with these alternatives:

  • stevia extract
  • monk fruit extract
  • erythritol
  • yacon syrup
Timeframe: 5 days
What to Replace

Replace all sources of refined starches. Common sources include:

  • corn/potato chips
  • white bread/pasta
  • breakfast cereals
  • snacks made with refined flour
Natural Substitutions

Replace refined starches with these alternatives:

  • brown rice
  • whole-grain bread/pasta
  • quinoa, buckwheat, oats
Timeframe: 3-5 days

This phase is critical for the success of your retreat. If you choose to maintain this phase for only the required amount of time, make a plan to start 3-5 days before your retreat date.

What to Replace

Replace any remaining high-glycemic foods. Common sources include:

  • white potatoes
  • bananas
  • grapes
  • dried fruit
Natural Substitutions

Replace high-glycemic foods with these alternatives:

  • sweet potatoes
  • strawberries
  • oranges
  • green apples


You have selected 'caffeine detox' as part of your program, but have not selected any related supplements. Please visit the caffeine detox page to add some options before getting started.

The caffeine detox protocol involves slowly replacing sources of high amounts of caffeine over a timespan of approximately 7 days. In the beginning, supplements will be used to augment the effects of caffeine to avoid abrupt changes in energy levels and fatigue.

Timeframe: 2 days

In this first phase, you’ll be augmenting the effects of caffeine as a way to reduce consumption. Pay attention to how fast you consume caffeine, as the effects will be stronger and may last longer than expected. This should encourage less consumption if you’re paying attention to how you feel and not getting lost in whatever you’re focused on. Otherwise, if you start ‘mindlessly’ sipping that caffeinated beverage, you may eventually find yourself over-stimulated.

Supplements for Caffeine Augmentation

  • Curcumin
  • Panax Ginseng
  • Rhodiola Rosea
  • L-Theanine

With the exception of l-theanine, combining caffeine augmentors can lead to overstimulation.

Timeframe: 2 days
What to Replace

Lower the daily dose of caffeine by replacing high-dose sources. Common examples include:

  • coffee
  • energy drinks
  • yerba mate
Natural Substitutions

Replace high-dose sources with these alternatives:

  • black tea
  • guayusa
  • green tea

Important: Do not increase the number of beverages you consume. If you are using augmentation supplements (see phase I), you should still experience the benefits of caffeine at these lower dosages.

Timeframe: 3 days

This phase is critical for the success of your retreat. If you choose to maintain this phase for only the required amount of time, make a plan to start AT LEAST 3 days before your retreat date.

What to Replace

Replace sources of low-dose caffeine (from phase II).

Natural Substitutions

Replace with any of these non-caffeinated, energy-stimulating options:

  • Panax Ginseng Tea
  • Siberian Ginseng

Cannabis that’s high in the terpene caryophyllene (and low in myrcene) can be used to reduce caffeine cravings while boosting the effectiveness of Panax and Siberian Ginseng. Terpene profiles such as TOC, CHL, and LCM are common examples.

If you’ve chosen to ‘go keto’ for your retreat, consider using matcha tea on the last 3 days of your caffeine detox. This will assist your body in making the switch to ketosis.