Feeling Bloated? Try This 3-Day Reset
No, you're not "just getting older"—you’re probably just inflamed. Here’s how to reset your body in 3 days without starving, juicing, or guessing.
I get this message all the time:
“Jen, what can I do right now to reduce puffiness, inflammation, and bloat?”
It usually comes after someone’s had enough—when their face looks swollen, their energy’s tanking, or they can’t button their jeans.
I’ve been there too.
A while back, I had to eat 100g of protein daily before a surgery—and I felt amazing.
The puffiness went down. I lost some stubborn weight. And my energy? Sky high.
It made me realize:
Even as someone who eats clean, I wasn’t getting enough protein daily.
Tracking it changed everything.
So here’s the 3-day reset I recommend to anyone who’s ready to start now—no detox, no juice cleanse, just clean actions that work:
✅ 1. Hydrate Like It Matters
Most people think they’re drinking enough water—until they start tracking it.
👉 Drink half your body weight in ounces.
If you weigh 160 lbs → aim for 80 oz of water daily.
💧 Add a pinch of sea salt or an LMNT (unflavored only) packet in the morning to boost absorption.
💧 Carry a 32 oz bottle and refill 2–3x/day to stay consistent.
💦 2. Break a Sweat—Daily
Movement is one of the fastest ways to reduce inflammation. It gets your lymphatic system flowing and supports detox through your skin.
Need inspiration? Two of my favorite podcast guests have you covered:
🎧 Megan Roup – Creator of The Sculpt Society, blending dance cardio and sculpting to energize and uplift
🎧 Andrea Leigh Rogers – Founder of Xtend Barre, low-impact workouts that get results at any age
Even 20–30 minutes makes a difference. Just press play.
🍳 3. Go High-Protein, Low-Sugar (Just for 3 Days)
No calorie-counting. No complicated meal plans. Just focus on whole food protein and skip the sugar.
Here’s your go-to template:
Morning
Coffee with 20g collagen
Smoothie with 34–44g clean protein
3 eggs (18g protein) with avocado and greens
Lunch
Add avocado, sauerkraut, mustard or clean mayo, pickles
Wrap in lettuce or serve with roasted veggies
Dinner
Burger or turkey burger
Ground turkey or beef sliders (no bun)
Clean grilled fish with lemon + herbs
Skip the snacks. Stick to real food. You’ll feel the difference fast.
✨ This isn’t a crash diet.
It’s a 3-day commitment to reduce inflammation, reset your cravings, and feel more like you again.
And if you want 100+ clean recipes, food swaps, and structure to keep it going...
👉 [Grab the Product Swap Sheet + Bonus Recipe Pack here]
You’re not bloated. You’re just one clean decision away from feeling like you again.
xoxo,
Jen Smiley
Sounds great 👍🏻! Thanks 😊.