Dr. Perricone's 28 Day Glow UP Challenge

Resident guest Dr. Nicholas Perricone is back with his secrets for a 28-Day Holiday Glow Up!

Why wait until January to undo months of holiday indulgence? Instead of suffering through the season and paying for it later, follow his simple tips to look and feel your best without hunger or deprivation.

Strut into 2025 with confidence—join our Holiday Glow Up Challenge at Life-GLOSS.com!

Share your journey on IG and TikTok @lifeglosspodcast and email us: Glossip@Life-GLOSS.com to sign up for an exclusive Zoom event with Dr. Perricone.

Join the Challenge

28 Day Glow UP Protocol:

1) Follow Dr. Perricone's 28 Day Diet (see below) We promise, you won't ever feel hungry and the selection of nourishing foods are scrumptious.

2) Grounding: 5-10 min per day. Grounding, or earthing, involves connecting with the Earth's natural energy by walking barefoot or using grounding mats, and has been linked to benefits like reduced inflammation, better sleep, improved healing, and pain relief.

grounding 5-10 min per day 

3)Stretching and gentle strength work with light weights or body weight resistance / high reps for 25-30 min 3x per week. May be done while grounding.

4) Practice Meditation, Prayer, Mindful relaxation. Employ the technique that works best for you.

5) Absorb 5 min of early morning sunlight 

Here's the magic: We like to incorporate Steps 2-5 at the same time. Picture it, wake up and walk outside barefoot with a can of Perricone Hydrogen Water. Gently stretch, raise your face to the heavens and start your morning with meditation, prayer or by clearing your mind and preparing for the day.

Incorporate exercise into your routine as you like.

This has made a tremendous impact on our lives in just a matter of moments. We can't wait to Glow UP with you and see your results!

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 28 Day Diet

Every Day:

Ingest 1 Tbs of high quality olive oil in the morning

Drink 2-3 cans of Perricone Hydrogen Water 

PROTEIN FIRST

 Always remember to eat the protein first at every meal.  It may seem odd to eat your fish before your soup, but doing so will ensure that you will avoid a glycemic response from your meal.

Week One

Day 1—Monday

Wake-up with a glass of water

Breakfast:      3 to 4 ounces Smoked Nova Scotia salmon

½ cup slow cooked oatmeal

1 teaspoon slivered almonds

Green tea or water

 Lunch:           4 to 6 ounce turkey burger (no bun)

Lettuce and tomato

½ cup three-bean salad* (chickpeas, kidney and black beans                                                olive oil and lemon juice with a minced clove of garlic)              

1 cup water or green tea

Snack:            2 ounces sliced turkey or chicken breast

4 macadamia nuts

4 celery sticks

8 oz. Water

Dinner:           4 to 6 ounces broiled salmon

1 cup lentil soup 

Tossed green salad with olive oil and lemon juice

Steamed spinach

8 oz water

 Bedtime:       1 hardboiled egg

3 celery sticks

3 red pepper strips

3 green olives

Water

Take supplements with water

DAY 2—Tuesday

Exercise for the Day: Weight training

Wake up with a glass of water

Breakfast:      omelet made with 3 egg whites and one yolk

Sliced tomato

½ cup of blueberries

Tea

2 tablespoons of milk if desired

Take supplements with water

Lunch:            3 to 6 ounces smoked or grilled salmon

Green salad with tomatoes, cucumbers and onions

2 tablespoons chickpeas dressed with olive oil, lemon juice, and garlic

Water

Take supplements with water

Snack:            ½ cup low fat cottage cheese

4 small black olives

4 endive spears

Water

Dinner:           4 to 6 ounces baked or grilled halibut

1 cup chicken vegetable soup*

Salad with romaine lettuce, chopped avocado, tomato, green onion, and celery dressed with olive oil and lemon juice

Bedtime:        2 ounces sliced roast turkey breast

6 whole almonds

2-inch wedge of honeydew melon

Water

Take supplements with water

DAY 3—Wednesday

Exercise for the day:  Aerobics

Wake up with a glass of water

Breakfast:      2 slices turkey bacon

6 ounces plain yogurt

½ cup strawberries

3 almonds

 Tea

2 tablespoons of milk if desired

Take supplements with water

Lunch:            3 to 4 ounce can of water packed tuna

Sliced tomatoes and cucumbers

½ cup bean salad

Water

Take supplements with water

Snack:            2 ounces sliced turkey breast

4 green olives

1 small pear

Water

Dinner:           4 to 6 ounces broiled filet of salmon (make 8 ounces and save 2 for tomorrow’s snack)

Green beans

Spinach salad with mushrooms, slice of red onion, and

¼ cup chickpeas

Olive oil and lemon dressing

                        Water

Bedtime:        2 ounces grilled chicken*

Raw cauliflower

Green pepper strips

4 black olives

Water

Take supplements with water

Day 4—Thursday

Exercise for the Day:  Weight Training

Wake up with a glass of water

Breakfast:      1 slice of Canadian bacon or 2 slices turkey bacon

2 poached egg whites and one yolk

½ cup cooked oatmeal

½ cup blueberries

Tea

2 tablespoons milk if desired

Take supplements with water

Lunch:           4 ounces grilled chicken salad (with fresh dill, chopped red onion, garlic and olive oil)         

Steamed broccoli

½ cup strawberries

Green tea or water

Take supplements with water

Snack:            2 slices roast turkey breast

4 cherry tomatoes

4 almonds

Water  

Dinner:           6 ounces broiled filet of sole, cod or scrod    (make 8 ounces and save two for tomorrow’s snack)

8 roasted Brussels sprouts*

Romaine lettuce salad with 2 ounces chick peas

Olive oil, garlic, and lemon dressing

Water

Bedtime:        2 ounces salmon

2 tablespoons black bean salad*

Water

Take supplements with water

DAY 5—Friday

Exercise for the Day: Aerobics

Wake up with a glass of water

Breakfast:      4 oz smoked salmon

½ cup slow cooked oatmeal seasoned with cinnamon

2 teaspoons chopped almonds

2 inch wedge of cantaloupe

Tea

2 tablespoons of milk if desired

Take supplements with water

Lunch:            4 ounces salmon salad (finely cubed salmon filet or canned salmon dressed with lemon juice, olive oil and dill)

Romaine lettuce

½ cup lentil soup

Water or green tea

Take supplements with water

Snack:            2 slices turkey

½ cup strawberries

4 almonds

Water

Dinner:           1 roast chicken breast (remove skin before eating)

Grilled zucchini

½ cup three bean salad

Water

Bedtime:        2 ounces cold filet of sole, cod, or scrod

3 Macadamia nuts

3 cherry tomatoes

Water

Take supplements with water

Day 6—Saturday

Exercise for the day: Weight training

Wake up with a glass of water

Breakfast:      Omelet of 3 egg whites and 1 yolk with mushrooms and spinach

1 slice of Canadian or turkey bacon

2 inch wedge of honeydew melon

Tea

2 tablespoons milk if desired

Take supplements with water

Lunch:            4 to 6 ounces broiled salmon

Caesar salad without croutons

½ apple

Water

Take supplements with water

Snack:            1 hardboiled egg

½ cup sliced strawberries

3 almonds

Water

Dinner:           4 to 6 ounces grilled halibut

Tossed Greek salad made with romaine lettuce, 3 black olives, 1 ounce feta cheese, ½ cucumber, 4 cherry tomatoes dressed with olive oil and lemon juice and a dash of oregano

Steamed or grilled asparagus*

2 inch wedge of cantaloupe

Bedtime:        2 slices roast turkey or chicken breast

4 Macadamia nuts

Small peach or nectarine

Water

Take supplements with water

DAY 7—Sunday

Exercise for the day:  Relaxation

Wake up with a glass of water

Breakfast:      3 to 6 ounces broiled salmon

½ cup slow-cooked oatmeal

2 inch wedge of cantaloupe

1 cup tea

2 tablespoons of milk if desired

Take supplements with water

Lunch:            Crabmeat salad made with a 6 ounce can, 1 chopped scallion, 1 chopped celery rib.

                      Dress with ¼ cup yogurt, juice of ½ lemon

Serve inside ½ avocado

1 cup strawberries

Water or green tea

Take supplements with water

Snack:            ½ cup cottage cheese

4 almonds

1 apple

Water

Dinner:           Grilled chicken breast

Roasted or sautéed mushrooms and yellow squash* or

Romaine lettuce salad, sliced tomatoes, fresh basil with 1 ounce grated parmesan cheese dressed with olive oil and lemon juice

1/2 cup fresh berries

Water

Bedtime:        2 slices of turkey breast

3 olives

Pear

Water

Take supplements with water

Week Two

DAY 8—Monday

Exercise for the Day: Aerobics

Wake up with a glass of water

Breakfast:      2 slice Canadian bacon, ham or turkey bacon

½ cup low-fat cottage cheese

½ cup blueberries

Tea

2 tablespoons milk if desired

Take supplements with water

Lunch:            3 – 4 ounce can of tuna packed in water

½ cup of lentil soup

Romaine lettuce salad with chopped tomato and red onion                 Dressed with olive oil and lemon

Tea

2 tablespoons milk if desired

Take supplements with water

Snack:            2 ounces smoked salmon

2 inch wedge of cantaloupe

Water

Dinner:           6 ounces sautéed scallops* (cook 8 ounces and save 2 for lunch the next day)

Chopped vegetable salad* with ½ cup chick peas

½ cup cooked green beans

Water or green tea

Bedtime:        2 turkey slices of breast

4 green olives

1 apple

Take supplements with water

.

DAY 9—Tuesday

Exercise for the day: Weight training

Wake-up with a glass of water

Breakfast:      Egg white omelet made with 3 to 4 egg whites and one yolk, (mushrooms if desired)

½ cup oatmeal

3 walnut halves

Green tea

2 tablespoons milk if desired

Take supplements with water

Lunch:            Scallop salad (4 ounces scallops from previous dinner)

Dressed with olive oil, lemon juice, chopped red onion, dill

½ cup three bean salad

Water or green tea

Take supplements with water

Snack:            2 ounces smoked salmon

4 black olives

3 endive spears

Water

Dinner:           6 ounces grilled salmon

½ cup black bean soup*

Romaine salad 

Dressed with olive oil and lemon juice

½ cup berries

Water or green tea

Bedtime:        ½ cup low fat cottage cheese

½ cup strawberries

4 Macadamia nuts

Water

Take supplements with water

Day 10—Wednesday

Exercise for the Day: Aerobics

Wake up with a glass of water

Breakfast:      2 slices of turkey bacon

1 cup plain yogurt

½ cup strawberries

2 walnut halves

Tea

2 tablespoons mild if desired

Take supplements with water

Lunch:            4 to 6 ounces grilled chicken

2 cups vegetable barley soup

Large green salad with sliced tomatoes

2 inch wedge of cantaloupe

Water or green tea

Take supplements with water

Snack:            1 hardboiled egg

2 inch wedge of cantaloupe

4 almonds

Water

Dinner:           6 ounces broiled flounder filet

Tricolor salad with ½ cup kidney or soy beans

Dressed with olive oil and lemon juice

Sautéed spinach*

Water or tea

Bedtime:        2 slices chicken or turkey breast

4 macadamia nuts

Small peach

Water

Take supplements with water

Day 11—Thursday

Exercise for the day: Weight training

Wake up with a glass of water

Breakfast:      4 ounces smoked salmon

3 ounces yogurt

1 tomato slice

¼ cantaloupe

Tea

2 tablespoons milk if desired

Take supplements with water

Lunch:            6 ounce can of crabmeat

Dressed with 1 tablespoon mayonnaise

½ cup lentil soup

Large romaine lettuce salad dressed with olive oil and lemon

Water or green tea

Take supplements with water

Snack:            1 hardboiled egg

4 cherry tomatoes

4 macadamia nuts

Water

Dinner:           6 ounces roast chicken breast (cook 8 ounces and save 2 ounces for chicken salad for tomorrow’s lunch)

½ cup Manhattan clam chowder *

Grilled eggplant topped with sliced tomato and 1 tablespoon grated Parmesan cheese

Water or green tea

 Bedtime:       ½ cup low-fat cottage cheese

½ cup blueberries

4 macadamia nuts

Water

Take supplements with of water

 DAY 12—Friday

Exercise for the day: Aerobics

Wake up with a glass of water

Breakfast:      Scrambled eggs (3 egg whites and 1 yolk) with chopped onion and green peppers

2 slices of turkey bacon

2 inch slice cantaloupe

Tea

2 tablespoons of skim milk if desired

Take supplements with water

Lunch:            3 – 5 ounces of chicken salad (with chopped red onion and celery)

Dressed with 1 tablespoon of olive oil and lemon juice

On a bed or romaine lettuce

Sliced tomatoes

1 cup vegetable bean soup

 Water or green tea

Take supplements with water

Snack:            ½ cup yogurt

½ cup blueberries

1 teaspoon chopped almonds

Water

Dinner:           6 ounces grilled salmon

Salad of romaine lettuce, avocado, and tomato

Dressed with olive oil and lemon juice

Grilled zucchini and mushroom kebobs

Cold water or green tea

Bedtime:        2 ounces tuna salad

4 chopped almonds

1 pear

Water

Take supplements with water

DAY 13—Saturday

Exercise for the day:  Aerobics

Wake up with a glass of water

Breakfast:      2 – 4 ounces smoked salmon

½ cup yogurt

1 tablespoon chopped walnuts

½ cup blueberries

Tea

2 tablespoons milk if desired

Take supplements with water

Lunch:            Grilled chicken breast

Green salad with ½ cup white or navy beans

Steamed asparagus

Water or green tea

Take supplements with water

Snack:            1 hardboiled egg

2 inch wedge of cantaloupe

4 macadamia nuts

Water

Dinner:           6 ounces grilled Bluefin or albacore tuna steak

Grilled zucchini, eggplant, red or green pepper lightly drizzled with olive oil and sprinkled with 1 tablespoon of Parmesan cheese

Tomato salsa

Water or green tea

Bedtime:        2 slices turkey breast

4 green olives

4 cherry tomatoes

Water

Take supplements with water

DAY 14—Sunday

Exercise for the Day:  Relaxation

Wake up with a glass of water

Breakfast:      Omelet with mushrooms (3 – 4 egg whites to 1 yolk)

½ cup oatmeal

1 teaspoon chopped almonds

2 inch wedge of cantaloupe      

Tea

2 tablespoons skim milk if desired

Take supplements with water

Lunch:            3 – 4 ounces of water packed tuna

Romaine lettuce salad made with

½ cup white beans

¼ cup crumbled feta cheese

4 cherry tomatoes

Slice of red onion

Dressed with olive oil and lemon juice

Water or green tea

Take supplements with water

Snack:            1 slice turkey breast

1 cup plain fat-free yogurt

2 inch wedge of cantaloupe

Water

Dinner:           Grilled, broiled or baked 4 large shrimp on skewers with                   Mushrooms, onions, and cherry tomatoes

½ cup black bean soup

Romaine lettuce salad

Dressed with olive oil and lemon juice

Water or green tea

Bedtime:        ½ cup low fat cottage cheese

4 almonds

½ pear

Water

Take supplements with water

Repeat Week One and Two to complete the 28 Day GLow Up!