© Michel Keck

This program was designed to be easy, gentle, and realistic:

• There is no calorie counting.
• No complicated rules.
• No supplements required.
• No recipes that take hours.

This is intentionally simple so that anyone can do it.

The goal is not perfection. The goal is progress.

This is a short-term nutritional reset using whole, real fruit to help your body:

• Reduce inflammation
• Improve digestion
• Reset appetite and cravings
• Drop excess water weight and fat
• Increase energy and mental clarity

And most importantly:

• To help you move away from processed food and back toward whole, living food.

A Personal Note

Raw and living foods forever changed my life.

• My health, energy, digestion, skin, mood, and overall well-being all shifted dramatically once I moved away from processed food and toward whole, real food.
• My dietary lifestyle will always be high raw, because that is where my body thrives.

This does not mean everyone needs to eat 100% raw forever.

But I truly believe we should all be moving away from:

• Processed food
• Packaged food
• Artificial ingredients
• Refined sugar
• Industrial oils

And toward:

• Whole foods
• Real ingredients
• Foods that come from the earth

The real goal is not “perfect eating”.
The real goal is moving from junk to whole foods — with a high raw/living percentage (around 75% raw).

Why I Personally Live High Raw

Cooked food is not bad, but cooked food is biologically different from living food.

• When we cook food, we destroy natural enzymes, many heat-sensitive vitamins, structured water, and part of the electrical and bioactive quality of food.
• For many people — myself included — too much cooked food (even healthy cooked food) creates:
• Inflammation
• Sluggish digestion
• Brain fog
• Heaviness in the body
• Increased mucus and congestion

This is not psychological. It is physiological.

Leukocytosis: What Almost Nobody Talks About

There is a biological phenomenon called digestive leukocytosis:

• After eating cooked or processed food, white blood cells spike in the bloodstream.
• White blood cells are part of your immune system.
• They rise when the body perceives a foreign or inflammatory input.

In other words, the body reacts to cooked food similarly to how it reacts to stress or injury.

• This does not usually happen with raw, living foods.
• Living foods are recognized as biologically compatible.
• Cooked foods require a defensive response.

For some people this response is mild. For others — myself included — it is very noticeable.

I first wrote about this in my book Dying to Get Well (2003), because it explained something I had experienced for years but could never articulate.

Once you feel the difference, you cannot unknow it.

Are Any Foods Better Cooked?

A small handful:

• Tomatoes increase lycopene when cooked, which may support heart and prostate health.
• Carrots increase beta-carotene availability when lightly cooked, supporting vision and immune function.
• Spinach increases iron absorption when cooked, helping with anemia prevention.

But this is the exception, not the rule.

• For most plant foods, raw contains the highest total nutrient integrity.
• You may extract one compound with heat, but you lose dozens of others.

This program is about total biological impact, not isolated nutrients.

Organic vs Non-Organic

• Organic fruit is ideal. If you can easily access and afford it, wonderful.
• Non-organic whole fruit is still vastly better than processed food.

Waiting for perfect conditions often means never starting.

From a biological standpoint:

• The difference between organic and conventional fruit is small compared to the difference between whole fruit and processed food.
• Even non-organic fruit:
• Feeds gut bacteria
• Hydrates cells
• Provides fiber and antioxidants
• Lowers inflammation
• Supports natural detox pathways

This program is about starting where you are.

What This Program Is

• This is not a detox. Your liver and kidneys already detox your body.
• This is a metabolic and digestive reset:
• A short-term nutritional intervention that gives your body a break from heavy foods
• Reduces inflammatory inputs
• Resets hunger hormones
• Improves insulin sensitivity

You are not starving. You are changing the biological inputs.

The Only Rules

For 7 days, eat only whole fruit:

• Fresh or frozen
• No dried fruit
• No juices
• No smoothies
• No blending
• No added sweeteners

You may drink:

• Water
• Herbal tea
• Black coffee (optional) – You can read pros and cons about coffee.  I am making my own e-book on it.  If you will get massive headache from caffeine withdrawal if you do not drink it allow yourself a cup of it black.  I drink Ryze, a mushroom coffee that does have a bit of caffeine in it.  Coffee is a tough habit to break

That’s it.

The Fruit List (All Eaten Freely)

Apples, Apricots, Bananas, Blood oranges, Blueberries, Blackberries, Cherries, Cantaloupe, Dragon fruit, Figs, Grapefruit, Grapes, Guava, Honeydew, Jackfruit, Kiwi, Lychee, Longan, Mango, Nectarines, Oranges, Papaya, Passionfruit, Peaches, Pears, Persimmon, Pineapple, Plums, Pomegranate, Raspberries, Rambutan, Starfruit, Strawberries, Tangerines, Watermelon

• There is no hierarchy.
• There is no “better” fruit.
• There is only real fruit.

Fruit as Biological Medicine

Apples

Support gut health, cholesterol balance, and blood sugar stability through their high pectin content, which acts as a prebiotic fiber, feeding beneficial gut bacteria, slowing glucose absorption, and improving bowel regularity.

Apricots

Support skin and eye health and improve hydration through beta-carotene and potassium, which maintain cell integrity, support vision, and regulate fluid balance.

Bananas

Support nervous system regulation and muscle relaxation through potassium and magnesium, which stabilize nerve impulses, prevent cramps, and help maintain balanced blood pressure.

Blood Oranges

Support immune function and cellular repair through anthocyanins and vitamin C, which fight free radicals, enhance collagen synthesis, and strengthen the body’s antioxidant defenses.

Blueberries

Protect the brain and nervous system through powerful antioxidants, including flavonoids that improve memory, combat oxidative stress, and support neuronal communication.

Blackberries

Support collagen production and immune health through polyphenols and fiber, aiding skin repair, promoting gut microbiome balance, and reducing inflammation.

Cherries

Reduce inflammation, improve sleep, and support joint health through melatonin and anthocyanins, which help regulate circadian rhythms and combat oxidative stress in tissues.

Cantaloupe

Supports lymphatic drainage and electrolyte balance through high water content and potassium, assisting kidney function and overall cellular hydration.

Dragon Fruit

Supports gut microbiome health and magnesium intake, promoting healthy digestion, bone support, and relaxation of muscles and nerves.

Figs

Support bowel regularity and hormone balance via fiber and phytoestrogens, helping with healthy digestion and endocrine support.

Grapefruit

Supports liver enzymes and insulin sensitivity through naringenin, which improves lipid metabolism, reduces inflammation, and stabilizes blood sugar.

Grapes

Protect the cardiovascular system and circulation through resveratrol, improving vascular function, reducing blood clot risk, and supporting heart health.

Guava

Provides extremely high vitamin C for immune resilience, collagen production, and antioxidant protection against oxidative stress.

Honeydew

Supports kidney function and alkalinity with high water content and potassium, helping the body flush waste efficiently.

Jackfruit

Supports satiety and digestive strength via fiber and complex carbohydrates, promoting stable energy and gentle gut function.

Kiwi

Improves digestion and bowel regularity through enzymes like actinidin, which help break down proteins, reduce bloating, and enhance nutrient absorption.

Lychee

Supports collagen synthesis and reduces oxidative stress through vitamin C and polyphenols, improving skin health and cellular repair.

Longan

Supports adrenal function and fatigue recovery via iron and antioxidants, helping combat stress and restore energy levels.

Mango

Supports digestion and immune strength with enzymes and vitamin A, aiding gut motility, nutrient absorption, and defense against infections.

Nectarines

Support hydration and inflammation reduction through high water content and antioxidants, promoting joint comfort and cellular health.

Oranges

Support lymph flow and connective tissue via vitamin C, aiding immune defense, collagen synthesis, and detoxification pathways.

Papaya

Contains papain, a digestive enzyme that helps break down protein, reduce bloating, and improve nutrient assimilation.

Passionfruit

Supports nervous system balance and sleep through magnesium and antioxidants, promoting calmness and restorative rest.

Peaches

Support gentle detoxification and skin repair through antioxidants, fiber, and vitamins that enhance liver function and skin renewal.

Pears

Support gut microbiome and bowel movement with soluble fiber, feeding beneficial bacteria and promoting regularity.

Persimmons

Support immune resilience and adrenal health via antioxidants, vitamin C, and carotenoids, helping the body respond to stress.

Pineapple

Reduces swelling and inflammation through bromelain, an enzyme that aids digestion, supports joint health, and reduces inflammation.

Plums

Support blood sugar balance and digestion with soluble fiber and antioxidants, improving glucose regulation and gut health.

Pomegranate

Protects the heart and brain through polyphenols, improving circulation, reducing oxidative stress, and supporting cognitive function.

Raspberries

Support insulin sensitivity and gut health via fiber and antioxidants, promoting balanced blood sugar and healthy microbiome.

Rambutan

Supports iron absorption and hydration with vitamin C and water content, aiding red blood cell production and cellular fluid balance.

Starfruit

Supports kidney and detox pathways with high water content and potassium, flushing toxins and supporting organ function.

Strawberries

Support collagen production and skin regeneration through vitamin C and antioxidants, improving tissue repair and youthful skin.

Tangerines

Support digestion and immune regulation via fiber and vitamin C, promoting bowel health and disease resistance.

Watermelon

Supports deep cellular hydration and kidney detox with high water content, potassium, and antioxidants, flushing excess sodium and toxins efficiently.

Why Add Vegetables That Are Also Fruits?

Many common “vegetables” such as cucumbers, tomatoes, zucchini, and avocado are botanically fruits. They develop from the flower of a plant and contain seeds, which makes them scientifically fruits — even though we often eat them as vegetables.

Adding these fruits after the 7-day reset is strategically smart:

• They continue the focus on living foods without overwhelming the digestive system.
• They provide additional hydration, fiber, and micronutrients:
• Cucumbers and zucchini are high in water and electrolytes, helping flush toxins and support kidney function.
• Tomatoes contain lycopene and vitamin C, supporting heart health and immunity.
• Avocado offers healthy fats, potassium, magnesium, and fat-soluble vitamins, helping nutrient absorption and nervous system function.
• Gradually introducing these fruits maintains the benefits of the fruit reset while preparing the body for more complex, high-nutrient foods.

Scientific research shows that combining hydrating, enzyme-rich fruits with nutrient-dense “fruit vegetables” supports digestion, insulin sensitivity, and sustained energy, making the transition back to a more varied diet smoother and biologically intelligent.

Substitutions

• Any fruit can substitute for any other.
• If you cannot find something, use what you can find.
• If something is expensive, skip it.
• If you dislike a fruit, do not eat it.

The system works regardless. The only thing that matters is whole, real fruit.

High Water Content Fruits

Some fruits are especially high in structured water:

• Watermelon
• Cantaloupe
• Honeydew
• Oranges
• Grapefruit
• Pineapple
• Papaya
• Strawberries

These fruits support:

• Lymphatic drainage
• Kidney function

They increase urination because they flush excess sodium, waste products, and inflammation.

If your goal is deeper cleansing, eat more high-water fruits. They literally wash the inside of your body.

What About Bananas?

• Bananas are grounding, calming, and rich in potassium.
• Some people prefer more bananas later in the week because they are more filling.
• This is not a rule — your body will tell you what it wants.

How Much to Eat

• No restriction on volume.
• Daily target: 8–12 cups or 2.5–4 pounds
• Minimum: 6 cups

Most people naturally land between 1,200–1,600 calories without trying.

• Eat until comfortably full
• Never force hunger
• Never restrict intentionally

Meals, Not Grazing

• Do not graze all day — constant eating keeps insulin elevated.
• Elevated insulin blocks fat burning.

Eat fruit in meals:

• Three to five times per day is ideal
• Allow 2–4 hours between meals
• This allows insulin to fall, fat metabolism to activate, hunger hormones to reset, and the digestive system to rest

Mono Meals

A mono meal is when you eat only one type of fruit at a time:

• Example: a meal of only watermelon, mango, or oranges
• Mono meals reduce digestive complexity and support gut healing
• They are optional but very powerful

Understanding Weight Changes

• Most early weight loss comes from reduced bloating, water loss, and lower inflammation
• True fat loss happens gradually over time
• This reset simply starts you in the right biological direction

Do You Need to Count Calories?

• No
• Whole fruit is high in water, high in fiber, and low in energy density
• It is extremely difficult to overeat calories on fruit alone
• Your body self-regulates

Eat until comfortably full — not stuffed, not restricted.

7-Day Structure

• Days 1–2: Focus on easy digestion — apples, oranges, grapes, melons
• Days 3–5: Continue eating apples, oranges, grapes, melons, but add tropical fruits — mango, pineapple, papaya, berries
• Days 6–7: Eat freely from the full list

This gradual addition of tropical fruits allows digestion to adapt while keeping meals gentle and anti-inflammatory.

3-Day Raw / Living Transition (Days 8–10)

Add:

• Cucumbers
• Tomatoes
• Avocados
• Peppers
• Zucchini
• Salads
• Sprouts
• Small amounts of nuts and seeds

Do not eat: bread, pasta, dairy, meat, or fried foods

This stabilizes digestion instead of shocking it

Final Message

This program is intentionally simple, gentle, and real-life friendly.

• You do not need perfection
• You need consistency
• Whole foods (cooked or raw) will always beat processed food and
• Raw/Living foods are nature’s most complete form of nourishment — they feed your cells, support your digestion, and restore your body in ways processed or cooked foods cannot.

This is not about restriction — it is about returning to real food.
And that is where real healing begins. 😊  

If you find after these 10 days that you are feeling great and want to continue your journey into a longer raw/living foods diet, or a vegan diet, just let me know and I will do my best to help you move in that direction.  I am going to start holding raw foods classes in my studio as the weather warms up so you are always welcome to participate in those if it is something you are interested in.