Inspired by: British and French autumn beverages Flavor: Sweet, warm, spiced Ingredients: Fresh raw apple juice, cinnamon stick, clove, lemon zest Use: Great as a dessert drink (no fat nearby); soothing in cold weather
Origin: Eastern Europe (Ukraine, Poland, Russia) Flavor: Earthy, sweet-savory Ingredients: Raw or steamed beets + lemon juice + spring water Use: Excellent liver-supportive drink for afternoon or refeed periods
Inspired by: Nordic and Eastern European berry culture Flavor: Subtly fruity and refreshing Ingredients: Crushed raspberries, blueberries, or blackcurrants + water + mint Use: Refeed or hydration drink—only in fruit-compatible window (no fat)
Origin: Germany, France, UK Flavor: Lightly citrusy, calming Ingredients: Fresh or dried lemon balm steeped in hot water Use: Great for nervous system support, bedtime, or gentle midday hydration
Inspired by: Summer barbecues & beach coolers Flavor: Sweet, tropical Ingredients: Blended watermelon + fresh coconut water Use: Post-fast rehydration or summer cleansing Avoid: Pairing with fat
Inspired by: American botanical + berry blends Flavor: Floral, subtly sweet Ingredients: Crushed blueberries, fresh lavender, lemon juice, water Use: Fruit-only cleanse drink; avoid after fat consumption
Inspired by: Maple syrup culture (Vermont, Appalachia) Flavor: Lightly sweet and spiced Ingredients: Tiny splash of 100% pure maple syrup, cinnamon stick, spring water Use: Optional refeed treat—avoid if not combining well with your healing…
Inspired by: Southern peach tea (but caffeine-free) Flavor: Fruity, spicy, light Ingredients: Fresh peach, ginger, lemon juice, water Use: Great raw fruit drink—only in fat-free window
Inspired by: Holiday cranberry punch Flavor: Tart, refreshing Ingredients: Unsweetened raw cranberry juice, lime juice, still or sparkling water Use: Cleansing or holiday-style drink with no additives
Inspired by: Southern dessert traditions Flavor: Spiced, creamy, nourishing Ingredients: Cooked sweet potato, cinnamon, nutmeg, water, optional date Use: Refeed beverage; only after fasting window has closed
