Welcome, Alexandre Snow
Build The Foundation, Build The Man
Prepared just for you by DocTA Herbalist Dwight · Mayan Botanicals. A simple, step-by-step natural path: clean the inside, feed the body on nature's clock, calm the legs, and sleep like you mean it.
Alexandre, You Said You Want A Good Foundation. Let's Pour It.
You told me you want modern medicine to be your backup, not your only plan. You want to put on a healthy 25 pounds, get your sleep in order, and prepare your body for a detox. And you're thinking about starting a family. That is a man building for the long run.
In the naturopathic way, we don't chase symptoms one at a time. We clean the rivers of the body (lymph, liver, gut), we feed you real, rich food on nature's clock, and we let the body do what it was made to do: repair and build. Your energy sits at a 6, your sleep at a 3, your stress is high most days, and big plates of pasta, bread and dessert put you to sleep. Over the next 30 days we move every one of those numbers in the right direction.
You give your gift to the community every day in the barber chair, in your art, and soon with the youth. This plan is how you keep your own tank full while you pour into others.
You weren't sure of your A1C. To set a true starting line, I recommend a basic blood panel with any clinic or doctor: A1C, vitamin D, iron, thyroid and a basic metabolic panel. Then we measure your progress against real numbers. And one leg rule: if one leg ever turns red, hot, hard or painful, or suddenly swells much more than the other, get seen by a doctor that same day.
What We Are Working Toward, Together
Build A Healthy 25 Pounds
Solid weight, not puffy weight: real food, healthy fats, plant and sea protein, and simple strength work so the pounds land as muscle.
Deep, Regular Sleep
From a 3 to a 7 and up. Early dinner, morning light, a wind-down ritual and the same bedtime. Sleep is where the body builds.
Calm The Swelling In Your Legs
We move the lymph (the body's drainage) with the Lymphatic Flush, walking, dry brushing and legs-up time, so your veins carry less load.
Your First Real Cleanse
The detox you asked for: 9 days for the liver, 30 days for the lymph, and a gentle clearing of parasites and unwanted guests, with no bathroom emergencies.
Steady Energy, No Food Coma
You already noticed it: fish and vegetables feel good, heavy starch puts you to sleep. We pair every starch with protein and healthy fat.
A Strong Base For Family
Habits that last a lifetime: water, sleep, clean food, movement and calm. You'll be in top shape for the family you're planning.
Your Foundation & Rebuild Package
Dear Alexandre, after our consultation, here is your plan for the first 30 days. Three herbal formulas to clean the inside, and a 30-day meal plan to build you back up. Every piece was chosen for your body and your three big goals: gain healthy weight, reduce the swelling, and sleep deep.
| # | Item | What It Does For You | Price |
|---|---|---|---|
| 1 | Lymphatic Flush (8 oz herbal powder jar) | Moves the lymph, eases fluid in the legs, supports circulation | $149.99 |
| 2 | Detox Non Diarrhea | Gently clears parasites, extra bacteria & fungus so your food can feed YOU | $69.99 |
| 3 | 9-Day Liver Cleanse Tincture | Cleans the liver, your body's filter, in your first 9 mornings | $69.99 |
| 4 | 30-Day Meal Plan | Three meals a day, last by 5 PM, built for healthy weight gain | Included |
| Herbal Formulas Subtotal | $289.97 | ||
| PAYMENT STATUS | PAID IN FULL ✓ | ||
🌿 Herbal Cleanse Trio
Lymph, liver and gut cleared and supported over 30 days: $289.97
🥘 30-Day Meal Plan
Every breakfast, lunch and dinner mapped, with recipes, shopping list and prep guide.
📋 This Handout
Your daily schedule, doses and tracker in one place. Keep it on your phone.
You're paid in full. Thank you. Pick your Day 1 (best on a Monday), do your Sunday shop and prep, and start. On Day 30 we sit down together, check your weight, your sleep and your legs, and decide your next 30 days. The goal for this month: clean inside, heavier on the scale, lighter in the legs, deeper sleep.
Your Complete Daily Schedule
Same rhythm every day. Three meals. Last bite by 5 PM. Your biggest meal is lunch, when your digestion is strongest. Front-load your food and your water, and let the evening be calm.
Step outside or stand at an open window for 10 minutes, even on a cloudy New York morning. Morning light sets your sleep clock for tonight. Drink your Celtic Salt Morning Water: a pinch of Celtic sea salt in 8 oz spring water with a squeeze of fresh lemon.
9-Day Liver Cleanse: 3 droppers in 2 oz of spring water, first thing, empty stomach. After Day 9 you stop and rest the liver 21 days.
8 to 12 oz of your Lymphatic Flush brew, warmed up, on an empty stomach. Start with 8 oz in Week 1, then move up. Then dry brush your legs (feet up toward the hips) for 3 minutes.
From your 30-Day Calendar below. Sit down, chew slowly, no rushing out the door. Then Detox Non Diarrhea (dose 1).
A handful of nuts with fruit, or your Builder Shake (recipe below). This replaces the Ensure: same calories, real food. Matcha, if you have it, goes here and never after noon.
Your fullest plate of the day. Then Detox Non Diarrhea (dose 2) and a 10-minute walk, even just around the block between clients.
8 to 12 oz warm, at least 2 hours after lunch. Taking it in the afternoon, not at night, keeps you from waking up to use the bathroom.
Your seafood and vegetable plate from the calendar. Then Detox Non Diarrhea (dose 3) if you are taking it 3 times today. Nothing but water and herbal tea after 5 PM.
30 minutes of simple strength work (see the Healthy Weight Builder section). Muscle is the healthy weight we want. On the other days, an easy walk.
Lie down with your legs up the wall for 10 minutes. This drains the legs and calms the nervous system at the same time. Warm cup of chamomile or lemon balm tea.
Phone on the charger outside the bed. Write tomorrow's 3 most important tasks on paper so your mind can let go of the business. Dim the lights.
Dark, cool room, one pillow for your neck, a pillow under your feet if your legs feel heavy. If you work late, keep the same wake-up time anyway. That is what trains the clock.
Aim for 80 oz of spring water daily, about 5 of your bottles, not 3. Your Lymphatic Flush and morning salt water count. Drink most of it before 6 PM so the night stays quiet.
How To Take Everything
Big print. Simple words. Keep this page open on your phone or print it and put it on the refrigerator.
🌿 Lymphatic Flush (8 oz Herbal Powder Jar)
1 to 2 times daily, on an empty stomach · 7 AM and 3 PMMake the brew: Boil 1 gallon of distilled water. Once it is boiling, add
10 scoops and let it boil for 5 minutes. Let it cool, put the pot in the
fridge, then strain into glass jars.
Drink: warm up 8 to 12 oz and drink it hot. Start with 8 oz once a day and
build up as your body adjusts. Use it every day for the full 30 days.
Herbs inside: Rhubarb Root, Blessed Thistle, Burdock Root, Dandelion, Elderberry, Mullein, Chaparral, Guaco.
Store the jar sealed in a cool, dry place or in the fridge.
🛡️ Detox Non Diarrhea
2 to 3 times per day · after breakfast, lunch and dinnerTwo half-droppers (½ + ½) in 2 oz of water, 2 to 3 times per day. Works naturally with your body to clear worms, parasites, extra bacteria and fungus, without sending you running to the bathroom. A clean gut absorbs more of your food, and that helps you gain.
🫀 9-Day Liver Cleanse Tincture
First thing in the morning · Days 1 through 93 droppers in 2 oz of spring water (bottled at the source). Mix and drink first thing in the morning for 9 days. Then rest 21 days. You can take it again starting Day 31.
🧂 Celtic Sea Salt Morning Water
Every morningYou already use Celtic salt. Keep it: a pinch in 8 oz of spring water with a squeeze of fresh lemon. Sip slowly. This helps your water actually reach your cells.
Give your liver a clean run: no alcohol and no smoking (tobacco or herb) for these 30 days. If you ever notice yellowing of the skin or eyes, very dark urine, or ongoing belly pain, stop the herbs and call us and your doctor.
Your Healthy Weight Builder
Thin and lean, slow digestion, sometimes skipping meals: that is a body that needs consistent, rich, easy-to-digest food, not more fasting. Here is how we build.
🍽️ Never Skip, Always Three
Breakfast at 8, lunch at 12:30, dinner done by 5, plus the optional 10:30 snack. Skipped meals are lost pounds. Set phone reminders on busy shop days.
🥑 Add Healthy Fat To Every Plate
Avocado, olive oil, coconut milk, almond or peanut butter, tahini, nuts and seeds. Fat carries the most nourishment per bite. A spoonful of olive oil on lunch adds about 120 calories with no extra fullness.
🐟 Protein At Every Meal
Salmon, whiting, snapper, shrimp, sardines, lentils, chickpeas, red peas, hemp seeds, eggs if you eat them. Protein plus movement is what turns food into muscle.
🍠 Smart Starch, No Food Coma
Choose sweet potato, plantain, green banana, quinoa, brown rice, hominy corn and oats. Go easy on white pasta, sweet breads and dessert. Always pair the starch with protein and fat. That is what stops the after-meal sleepiness.
🥤 Builder Shake Replaces Ensure
Your homemade shake (recipe below) gives you more calories and real nutrients without the added sugar. Drink it at 10:30 AM or with breakfast.
🏋🏾 Builder Movement, 3 Days A Week
30 minutes: squats, push-ups, lunges, rows with a band, and calf raises, 3 rounds of 10. Not cardio marathons. Short, strong, then rest and eat.
Same day, same time: Sunday morning after the bathroom, before breakfast. A healthy pace is about ½ to 1 pound a week. The cleanse may hold you steady in Week 1 or 2. That is normal. Keep eating fully.
Swelling & Your Legs
You stand behind the barber chair all day. Gravity pulls fluid down, and the veins in your legs work overtime. The lymph has no pump of its own. Your calf muscles are the pump. Here's how we help them.
Lymphatic Flush twice a day, morning and 3 PM, to help the body drain fluid.
Dry brush every morning: with a natural bristle brush, long strokes from your feet up toward your hips, 3 minutes. Always brush toward the heart.
Calf pumps at the chair: between every client, do 15 slow calf raises. That is your lymph pump working all day.
Legs up the wall: 10 minutes every evening at 8 PM.
Cool rinse: finish your shower with 30 seconds of cool water on your legs, from the feet up.
Support your stance: good cushioned shoes at work. Ask about light compression socks for long shop days.
Water and salt balance: 80 oz of water and your pinch of Celtic salt, not table salt and packaged food.
Your Sleep Reset
Eating at 10 or 11 at night keeps your body digesting when it should be repairing. Moving your last meal to 5 PM is the single biggest change for your sleep. These habits do the rest.
☀️ Morning Light
10 minutes outside within an hour of waking, cloudy or not. Light in the morning makes sleep come easier at night.
🍽️ Done By 5
An empty stomach at bedtime means deeper sleep. If you're hungry at night in Week 1, have warm herbal tea and eat a bigger lunch tomorrow.
🍵 No Caffeine After Noon
Matcha only in the morning. Caffeine stays in the body 6 to 8 hours.
📝 Empty The Mind
High stress most days needs a release. At 9 PM, write tomorrow's top 3 tasks and one thing you're grateful for. Then the business waits until morning.
🫁 Slow Breathing In Bed
Breathe in through the nose for 4, hold for 4, out slowly through the mouth for 8. Repeat 6 times. This tells the body it is safe to rest.
⏰ Same Wake Time
Even after a late night of work, get up at the same time. Bedtime will follow. Consistency trains the clock.
Three Meals A Day, Last Bite By 5 PM
Day 1 is a Monday. Breakfast 8:00 AM · Lunch 12:30 PM · Dinner 4:30, done by 5:00 PM. Gold-border days are your check-in days (liver cleanse start and end, weekly weigh-ins). Every dish is in the Recipes section below. Built from the foods you already love, plant-forward with seafood.
Your Healing Recipes
Built on your own favorites: overnight oats, curries, lentil bowls, jollof, jerk mushrooms and seafood. Season with garlic, onion, thyme, scallion, ginger, pimento and black pepper. Flavor is medicine too.
☀️ Breakfasts
B1. Builder Overnight Oats
- ¾ cup rolled oats, 1 tbsp chia, 2 tbsp hemp seeds, 1 tbsp ground flax
- 1 cup oat milk
- 2 tbsp almond butter, ½ banana sliced, berries or mango
- 1 tsp agave at most, cinnamon
- Stir oats, seeds and oat milk in a jar, refrigerate overnight.
- Top with almond butter, fruit and cinnamon in the morning.
B2. Sweet Potato Protein Pancakes
- ½ cup mashed sweet potato, 1 ripe banana
- ¾ cup oat flour (blend rolled oats), 1 tsp baking powder
- 2 eggs (or 2 flax eggs), splash of oat milk, cinnamon, nutmeg
- Top: almond butter and berries
- Mix everything into a thick batter.
- Cook small pancakes in coconut oil, 2 to 3 minutes a side.
- Top with almond butter and fruit.
B3. Jamaican Hominy Corn Porridge
- 1 can hominy corn, drained
- 1 can coconut milk + 1 cup water
- Cinnamon stick, pinch of nutmeg, vanilla
- 2 tbsp chopped walnuts or crushed peanuts to top
- Simmer hominy in coconut milk and water with the spices 20 minutes.
- Blend half for creaminess, stir back in. Top with nuts.
B4. Ackee & Callaloo with Boiled Green Banana
- 1 can ackee, drained gently
- 2 cups callaloo or spinach
- Onion, garlic, sweet pepper, thyme, scallion, olive oil
- 2 green bananas, peeled and boiled
- Boil green bananas 15 minutes.
- Sauté onion, garlic, pepper and thyme in olive oil, add callaloo, then fold in the ackee gently.
- Serve together with ½ avocado.
B5. Smoked Salmon Avocado Toast
- 2 slices sprouted grain bread
- 1 avocado, lime, black pepper
- 3 oz smoked or leftover baked salmon
- Sliced tomato and cucumber
- Toast the bread, mash avocado with lime and pepper.
- Layer salmon, tomato and cucumber. The fat and protein keep the bread from making you sleepy.
B6. Mango Builder Smoothie Bowl
- 1 cup frozen mango, 1 banana
- 1 cup oat milk, 2 tbsp almond butter, 2 tbsp hemp seeds
- Top: granola, coconut flakes, kiwi or berries
- Blend thick, pour in a bowl, add toppings. Eat with a spoon, slowly.
🌞 Lunches (Your Biggest Meal)
L1. Chickpea & Sweet Potato Curry with Brown Rice
- 1 can chickpeas, 1 large sweet potato cubed
- 1 can coconut milk, 2 tbsp Jamaican curry powder, turmeric
- Onion, garlic, ginger, thyme, spinach
- 1 cup cooked brown rice per serving
- Sauté onion, garlic, ginger and curry powder 2 minutes.
- Add sweet potato, chickpeas and coconut milk, simmer 20 minutes.
- Stir in spinach. Serve over brown rice.
L2. Lentil Quinoa Power Bowl
- ½ cup cooked lentils, ¾ cup cooked quinoa
- Roasted sweet potato, carrots and mushrooms
- Big handful arugula, ½ avocado
- Dressing: 2 tbsp tahini, lemon, garlic, water
- Roast sweet potato, carrots and mushrooms at 400°F for 25 minutes with olive oil.
- Build the bowl and drizzle the tahini dressing generously.
L3. Jollof Rice with Kale, Sweet Plantain & Shrimp
- 1 cup brown or parboiled rice
- Tomato, red pepper, onion, scotch bonnet blended
- Kale, mushrooms, 1 ripe plantain sliced
- 6 to 8 shrimp (or extra mushrooms)
- Fry the blended pepper base in oil 10 minutes, add rice and water, cover and cook.
- Sauté kale, mushrooms and shrimp. Pan-cook plantain in a little coconut oil.
- Serve together.
L4. Jerk Mushroom Rice Pasta
- 1½ cups brown rice pasta (cooked)
- 2 cups oyster or cremini mushrooms, 1 tbsp jerk seasoning
- Sweet peppers, onion, green peas, spinach
- 3 tbsp olive oil or a splash of coconut milk
- Sear jerk-seasoned mushrooms until browned.
- Add vegetables, then pasta and olive oil. Half the plate pasta, half the plate vegetables and mushrooms.
L5. Mushroom & Chickpea Biryani Pilaf
- 1 cup basmati brown rice, 1 cup chickpeas
- Mushrooms, onion, carrots, peas
- Cumin, cardamom, cinnamon, turmeric, ginger, garlic
- Handful cashews or almonds, raisins optional
- Toast spices in coconut oil, add onion and mushrooms.
- Add rice, vegetables, chickpeas and 2 cups water, cover and cook 25 minutes.
- Top with toasted nuts.
L6. Ital Stew Peas with Brown Rice
- 2 cans red kidney beans
- 1 can coconut milk, pumpkin cubes, carrot
- Thyme, pimento, scallion, garlic, whole scotch bonnet
- Spinners (small flour or cornmeal dumplings) optional
- Simmer beans, coconut milk, pumpkin and seasonings 30 minutes.
- Remove the scotch bonnet. Serve over brown rice with ½ avocado.
🌅 Dinners (Done By 5 PM)
D1. Escovitch-Style Baked Whiting with Sweet Potato & Cabbage
- 2 whiting fillets, lime, garlic, black pepper
- Pickled onion, carrot and sweet pepper in vinegar & pimento
- 1 roasted sweet potato, steamed cabbage
- Season fish and bake at 400°F for 15 minutes.
- Top with the escovitch vegetables. Serve with sweet potato and cabbage.
D2. Garlic Shrimp, Quinoa & Steamed Callaloo
- 10 shrimp, garlic, thyme, olive oil
- ¾ cup cooked quinoa
- Callaloo or spinach steamed with onion
- Sauté garlic in olive oil, add shrimp 3 minutes until pink.
- Serve over quinoa with callaloo.
D3. Baked Salmon, Roasted Pumpkin & Broccoli
- 1 salmon fillet (6 oz)
- Pumpkin or butternut cubes, broccoli
- Lime, garlic, thyme, olive oil
- Roast pumpkin at 400°F for 15 minutes, add salmon and broccoli for 15 more.
- Finish with lime and a drizzle of olive oil.
D4. Brown Stew Snapper with Brown Rice
- 1 snapper fillet, lime, salt, pepper
- Onion, tomato, sweet pepper, carrot, thyme, garlic
- ½ cup brown rice, steamed string beans
- Brown the seasoned fish lightly in oil, set aside.
- Cook down the vegetables with a little water into a gravy, return fish, simmer 8 minutes.
D5. Mackerel Rundown with Green Banana
- 1 can mackerel or fresh mackerel fillet
- 1 can coconut milk, onion, tomato, garlic, thyme, scallion
- 2 boiled green bananas
- Simmer coconut milk until it thickens ("runs down"), about 15 minutes.
- Add vegetables and fish, cook 8 minutes. Serve with green banana.
D6. Curry Shrimp with Pumpkin & Brown Rice
- 10 shrimp, 1 tbsp curry powder, turmeric
- Pumpkin cubes, onion, garlic, scallion
- ½ can coconut milk, ½ cup brown rice
- Simmer pumpkin in coconut milk with curry 12 minutes.
- Add shrimp for the last 4 minutes. Serve over rice.
🥤 Builder Extras
The Builder Shake (replaces Ensure)
- 1½ cups oat milk, 1 banana, ½ cup frozen mango
- 2 tbsp almond or peanut butter, 2 tbsp hemp seeds
- ¼ cup rolled oats, 1 tbsp ground flax, cinnamon
- Blend until smooth. Sip, don't gulp.
Your Shopping List
One list, four groups. Shop every Sunday. The Caribbean markets in Queens carry ackee, callaloo, green bananas, hominy and pimento. Buy fresh and organic when you can.
🥬 Vegetables & Fruit
- Callaloo, spinach, kale, arugula, cabbage, broccoli
- Sweet potatoes, pumpkin or butternut, carrots
- Ripe plantains, green bananas, ripe bananas
- Mushrooms (oyster, cremini), sweet peppers, tomato, string beans
- Onion, garlic, ginger, scallion, thyme, scotch bonnet
- Avocados, limes, lemons, mango, berries, kiwi
🐟 Proteins
- Wild salmon, whiting, snapper
- Shrimp (fresh or frozen)
- Mackerel and smoked salmon
- Canned ackee
- Chickpeas, lentils, red kidney beans
- Eggs (if you eat them), hemp seeds
🥥 Pantry & Healthy Fats
- Rolled oats, quinoa, brown rice, brown rice pasta
- Canned hominy corn, sprouted grain bread
- Coconut milk (cans), oat milk
- Olive oil, coconut oil, tahini
- Almond and peanut butter, walnuts, cashews, chia, ground flax
- Curry, jerk seasoning, pimento, cinnamon, nutmeg, cumin, cardamom, black pepper
💧 Protocol Essentials
- Spring water (drinking: 80 oz a day)
- Distilled water (1 gallon per Lymphatic Flush batch)
- Celtic sea salt and fresh lemons
- Glass jars for the Lymphatic Flush brew
- Natural bristle dry brush
- Chamomile or lemon balm tea
Your Weekly Preparation Guide
You told me time and cost are your two challenges. One Sunday session of about 2 hours covers most of your week.
🛒 Sunday Morning: Shop
Weigh in first, then shop the list above. Beans, rice, oats and frozen fish keep costs down.
🌿 Sunday: Brew The Lymphatic Flush
1 gallon distilled water, 10 scoops, boil 5 minutes, cool, strain into jars, fridge. At 2 doses a day a gallon lasts about 5 to 6 days, so brew again midweek when it runs low.
🍲 Sunday Afternoon: Cook Once, Eat Three Times
Cook a pot of brown rice, a pot of quinoa, one curry or stew peas, and roast a tray of sweet potato and vegetables. Portion into containers for Monday to Wednesday lunches.
🥣 Night Before: Breakfast Ready
Mix your overnight oats jar, or set out the hominy porridge. A ready breakfast is a breakfast you won't skip.
🥡 When You Order Meal Prep
Your usual vegan meal prep spot works for lunch. Add ½ avocado, a handful of nuts or a drizzle of olive oil to boost the calories, and skip the dessert.
🧴 Herb Station
Liver Cleanse, Detox Non Diarrhea and a 2 oz shot glass on one tray next to the kettle. If it's in sight, it gets done. Pack a small bottle of Detox drops for the shop.
My Daily Tracker
Tap the boxes as you go through your day. Print this page and keep a copy on the fridge, one sheet per day. Write your numbers on the notes line.
Support & Contact
🤝 Questions Along The Way
Questions about doses, meal swaps, or a hard day? Reach out. That's what we're here for, Alexandre. Your Day 30 review is where we plan your next month together.
📞 Mayan Botanicals
Call or text: (470) 594-5609
Web: mayanbotanicals.com
Prepared for: Alexandre Snow · Snow.Alexandre@Yahoo.com · (718) 310-8284
One leg red, hot, hard or painful, or suddenly much more swollen · chest pain or shortness of breath · yellow skin or eyes · very dark urine · dizziness that won't pass. Herbs and doctors work on the same team: yours.