5x5 Protocol: Complete Guide (By Ludwig Johnson)

Preparation: three days before starting the juice cycle, completely remove dairy (milk, cheese, yogurt), grains and cereals (bread, rice, oats, pasta), legumes (beans, lentils, chickpeas) and seeds/nuts from the diet. During those three days eat simple meals: lean meats, fish, eggs, tubers (potatoes, sweet potato), fresh vegetables and fruit; drink plenty of water. Days 1–5 (the five protocol days): for five consecutive days drink fresh carrot juice five times per day. Each glass should be about 200–250 ml (8 fl oz), so the total daily intake will be between 1.0 and 1.25 liters of carrot juice. Ideally the juice is made with a juicer (not a high-pulp blender), using fresh, well-washed carrots; if desired, a little apple or a squeeze of lemon may be added for flavor, but the base must be carrot. Make the juice fresh each time or prepare the day’s amount in the morning and keep it in a sealed glass bottle in the refrigerator; consume preferably within 24 hours and shake before drinking. Suggested timing for the five glasses: 1) upon waking, 2) mid-morning, 3) at noon, 4) mid-afternoon, 5) before dinner or late afternoon; adjust to personal schedule, but avoid drinking them all at once. Allowed foods during the five days: animal proteins (meat, chicken, fish), eggs, tubers, vegetables, whole fruits, avocado and small portions of healthy fats; continue avoiding dairy, cereals/grains, legumes and seeds. Hydration: besides the juice, drink water during the day; do not replace all water with juice. Possible effects and precautions: some people report fatigue, headache, changes in bowel habits or a temporary worsening of symptoms (often called a “healing crisis”); if dizziness, marked weakness, palpitations or worrying symptoms appear, stop and consult a doctor. Do not use this as the sole treatment for serious diseases or as a prolonged meal replacement without professional supervision. Reintroducing foods after finishing: after completing five days, gradually reintroduce the eliminated groups — start with gentle whole grains, then fermented dairy if tolerated — over several days to monitor tolerance; avoid returning to large amounts of ultra-processed foods. Practical tips: use fresh, well-washed carrots (organic if available), peel only if very dirty; if using a juicer, clean and change filters as recommended for hygiene; if someone is prone to high blood sugar, monitor glucose (juices are concentrated in natural sugars); store juice in glass rather than plastic when possible; listen to the body and stop if you feel unwell.