My Experience in my 3 Day Hybrid Juice “Cleanse”

 In health, health vancouver, juice cleanse, weight loss

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So somewhere over the Atlantic Ocean on my flight back from Spain I decided I would put my body through a juice cleanse. Maybe it was the guilt from the chocolate muffin I was eating, or the extra sangria that was consumed over the past few weeks in Spain, nevertheless I had my mind set. I am a firm believer as a fitness professional that you need to be well rounded and try everything at least once, so here is my attempt at the “cleanse”. (i.e. Various types of yoga, pilates, fitness trends, athletics, and nutritional methods etc).



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I am very weary that the jury is still out on juice cleanses or detoxes and there are many different types of cleanses, however after researching a bit I stumbled upon a very popular cleanse made famous from the documentary “Fat, Sick and Nearly Dead” and shown on the TV show “The Dr. Oz Show”.  After doing some research, and being impressed by the print out shopping list on the website, I confirmed in my mind I was doing the “Joe Cross’ 3-Day Juice cleanse“.  This cleanse consists of 5 different juices: Morning, Mid-AM, Lunch, Afternoon Snack, and Pre-Dinner.



If you are unaware, according to the all mighty google, juicing can eliminate harmful foods, help with weight loss, improve clarity, improve energy, rehydrate body, detoxify organs, reduce appetite, rest the liver, heal cells, and reduce physical problems. There are also some drawbacks with cleanses which include loss of muscle mass, headaches, fatigue, diarrhea, constipation, flatulence, mood swings, aches and pains, sleep disturbances, body odor, oral complaints, flu-like symptoms, skin complaints, reduced immunity, foggy thoughts, asthma, coated tongue, and fluid retention. I know it sounds like one of those American TV ads promoting a pharmaceutical drug.


Generally, cleanses are not ideal for participants who are active and looking to gain muscle mass. So yes, I was not the ideal individual so that is why I did my own hybrid. This hybrid would include fibres, healthy fats and proteins. This would allow me to continue to be active and reduce losing muscle mass.





The grocery shop cost approx. $70 for the 3 days, so in other words a lot of vegetables and fruit. The preparation of juicing took approx. 2.5 hours and definitely filled up the compost bin a few times over. That said, one could do the individual juices each meal/snack but I chose to do the 3 days all at once the day before.

Day 1: 

Today was tough mentally as I had on and off constant headaches. I figure the lack of caffeine is the main cause for the pulsing headaches.  Also, completely cutting out all sugar must play a role. After my salad for dinner I did feel a lot better. I really enjoyed the morning juice of carrots, apples, and ginger.


  • Low physical energy
  • Disliked the lunch drink
  • Dull headaches on and off
  • After dinner felt much better
  • Felt sluggish and low energy during my workout


  • 20 minute H.I.T workout focused on upper-body
  • 15 minutes of moderate activity on the rowing machine
  • 17 Km of cycling

Extra Food/Drink:

  • Snack in the morning: 3/4 can of black beans, 1/2 of avocado, pepper, 1 can of tuna, hot sauce
  • Added hemp protein powder and chia seeds to morning snack juice
  • Dinner: Kale/Spinach salad with avocado, pumpkin seeds, tomatoes, black beans, balsamic (no sugar), red pepper, red onion
  • Herbal Tea at night

Day 2:

Today was much better mentally, no headaches and overall good mental state to get work done. I do not think I am getting the sufficient calories for my active lifestyle even with the extra proteins, fibres and vegetables because my desire to do physically is a struggle.


  • Good mental energy
  • Moderate physical energy
  • Did not feel as nearly as hungry in the morning than the day before


  • Approx. 25 minutes of co-ed 7v7 soccer

Extra Food/Drink:

  • Lunch: Kale/Spinach salad with tomato, avocado, tuna, balsamic, red onion, pumpkin seeds.
  • Added hemp protein powder and chia seeds to morning snack juice.
  • Banana
  • Dinner: Kale/Spinach salad with chicken, tomato, avocado, black beans, balsamic, red onion, pumpkin seeds and red pepper.
  • After Dinner (left overs): Small salad: Kale/Spinach salad with chicken, tomato, avocado, black beans, balsamic, red onion, pumpkin seeds and red pepper.

Day 3:

It feels like Christmas eve today with the thought of having a coffee tomorrow. To be honest that is what I have missed the most. That said, today was good mentally but again a struggle physically. During tennis today I was dizzy and almost quit to go eat. That is possibly because I didn’t eat dinner till about 8:30pm. I again did not drink the lunch juice, as I could not even stand the smell.


  • Good mental energy
  • Moderate to weak physical energy
  • Did not eat dinner earlier enough


  • 20 minutes H.I.T. focused on upper body
  • 30 KM cycling
  • 1.5 hours of Tennis

Extra Food/Drinks:

In conclusion, I lost approx.. 5 lbs, and felt fairly good mentally. Physically, I felt much less bloated and by the 3rd day, I was not craving any carbs. That said, if you are an active person I would recommend more calories in your diet than I did. Despite me adding extra protein, fibre and vegetables my energy levels were very low for my workouts and athletics. I could imagine I would of lost 10lbs pretty easy if I stuck to a more sedentary 3 days and only followed along drinking the juice. I will definitely take some positives out of this experience and recommend people to do some research before trying a specific cleanse. Find out what works for your specific lifestyle.


Angus Burke



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