Once you enroll in the Autumn Cleanse, you'll have the option to add the printed book to your cart for $34.99. (We have a limited number of a printed cleanse books available each season, so don't wait if you want one). Yet this is completely optional. The exact same material is given to you in digital format. You can also print out all the digital program material and have them bound; keep your printed pages in a 3-ring binder; or save the downloads to your digital device.

If you’re feeling sluggish and tired, you need to sleep better, you need more energy, you can't beat the cravings, and you want to lose some weight eating delicious healthy food and blending, the 21-Day Autumn Cleanse is for you! You will need to stick to the daily routine, purchase the recipe ingredients, and make the recipes to be successful. If you do not want to try something new and do not want to follow the guidance and routine laid out in the program, this 21-Day Cleanse is not for you. Still not sure? Consult with your doctor or medical practitioner about whether doing a plant-based cleanse is a responsible choice for you, particularly if you are being treated for a medical condition or have diabetes. We also do not recommend cleansing when pregnant, yet you can do a modified version of the cleanse while nursing to get the energy boost and post-baby weight loss in motion.

Everybody is different, but there's a good chance you will. Factors like diet, age, gender, body size, muscle mass, genes, hormones, environment, drugs, and physical activity influence metabolism. How much weight you will lose will vary with these factors. If you don’t have extra weight to lose, your body will naturally recalibrate after you finish the cleanse. We prefer to focus on gaining healthy habits, nourishing our bodies and exploring new routines, rather than on losing weight or giving up favorite foods. To gauge the effectiveness of your cleanse as it’s going forward, look for subtle shifts in your body, like more energy, deeper sleep, more regular digestion, clearer/softer skin, mental clarity.

Those that experience weight loss often continue to follow the meal plans inside Rawk the Year after the cleanse. This is a great way to keep the momentum going and help the lifestyle stick.

We encourage all participants to take walks, light jogs, yoga and swimming to aid the detox process. However, as we move into week 2 (the deepest part of the process) we recommend more gentle movement. Detoxification uses a lot of energy, and your body goes through quite a number of changes, so we recommend resting and sleeping as much as possible during Days 8 to 14. If you push yourself during week two, you will take energy away from your body’s natural detox process and may hinder the benefits. Even if you maintain a regular workout routine, we advise against intense exercise. And, instead, we recommend more moderate movement such as walking, stretching, rebounding, and yoga to support the lymphatic system and aid better digestion and elimination. Allow extra time during the cleanse for rest, retreat, reflection and rejuvenation...you're worth it and I promise the results will be better if you follow our guidance.

Our 21-day meal plan contains delicious recipes for breakfast, lunch, dinner, dessert, and drinks.

All of the recipes are: plant-based (dairy-free, egg-free), gluten-free, nutrient-dense and easily digestible, alkaline-forming, anti-inflammatory, flavorful and fun

We estimate that your grocery bill each week will range from $100-300 depending on what pantry items you already have on hand. All of the ingredients (mostly fresh fruits and vegetables, nuts, seeds, and oils) can be found at mainstream grocery stores.

Participants report spending 3-5 hours prepping each weekend to make the week easier. If you prep on the weekend, you will only spend one hour per day MAX preparing meals. Yes, this is a commitment, and you may not be used to spending this much time in the kitchen. Some people are surprised by this on the first couple of days, but then enjoy the food so much that they begin to cherish the process of cooking, and look forward to preparing fresh meals in their daily life.

Although the meal plans are designed for one person, the portions are very generous, and most people have leftover food. Many participants share the extra food with their partner or children and we have received countless reports of children (even picky eaters who struggle to eat vegetables) loving the food and asking for the smoothies, soups, salads, and beverages again. Most participants continue making the recipes after the program. If you would like to do this cleanse with a partner, just double the gorcery lists and recipes to make enough food for you both.

This cleanse is 100% vegan, so you're good. Those with nut allergies will have to modifify based on their own experience. We use nuts and seeds as our main source of protein during the cleanse. I might suggest swapping for eggs, grilled chicken, salmon depending on the recipes. We will make suggestions for substitutions inside the support group if you get stuck.

We don’t believe in deprivation, so, our portions are intentionally generous (and we are big fans of snacks). So, it is unlikely that you will be hungry. In fact, most people have leftovers that they share with family and friends. The only time that you may feel hungry is during detox week (Days 8-14). However, most participants are surprised that they don’t feel hungry even on those days. If you do, we encourage you to drink more water (oftentimes "thirsty" sends the same signal to the brain as "hungry") and give it 20 minutes. If you're still hungry, we encourage you to have an extra snack provided with the plans.

Each person’s cleanse is unique, and even an individual’s cleanses over time will vary, due to many factors in overall physical and mental health—emotions, stress, and toxicity levels. At any time during the cleanse, you may experience common detox symptoms such as headaches, body aches, or a huge variance in energy levels. Some participants feel strong and vibrant throughout the three weeks. Detox symptoms (as unwelcome as they can be) are a sign that your natural cleanse mechanisms are working, and that your body is systematically healing. If you do experience detox symptoms, resting and hydrating normally provides quick relief, and most symptoms generally disappear within 12 to 48 hours. We will support you through this process. We also provide a Withdrawals 101 guide as part of the program.

Yes, we have a daily green smoothie throughout the cleanse. If you don’t have a blender, ask a friend if you can borrow one. OR, you can purchase one now. Check out our Blenders for Smoothies article to get some great tips and find the one that's best for you.

While we recommend organic foods whenever possible (especially during a cleanse), you can absolutely participate in the 21-Day Cleanse using conventional produce. If you’re working with budget restrictions, or live in an area with limited accessibility to organic produce, a good approach is to refer to the Environmental Working Group (EWG) website, and using their Dirty Dozen Plus™ and Clean 15™ list to determine where to put the emphasis in choosing organic produce. We've included a guide inside the cleanse to help you decide what is worth buying organic, and what doesn't matter as much.

Each seasonal cleanse (summer, autumn, winter, spring) contains different recipes using seasonal produce. We recommend doing a cleanse every quarter at the change of each season to reset your body and reboot for the start of a new cycle. Eating in harmony with nature and in keeping with the seasons supports the body’s built-in health and cleansing processes. Foods harvested in the spring (asparagus and greens), promote detox after winter, while foods grown in the summer (berries, melon, and cucumber) help to cool the body and keep you hydrated. In the colder months, warming root vegetables help to strengthen and sustain your body. By eating local, seasonal produce, you support your body’s natural rhythms, as well as sourcing fresher, better-tasting food, and supporting your local farming communities.