A green smoothie packed with leafy greens is one of the easiest ways to follow the hyper-nourishing protocol.
If you’re new to Dr. Brooke Goldner’s work, the Hyper-Nourishing Protocol is a pretty simple place to start. The basic idea is to deliberately eat much larger amounts of leafy greens, cruciferous vegetables, omega-3-rich foods, and water than most people normally do.
Years ago, when I first started changing the way I ate, I was trying to figure out some health problems of my own. I had several health concerns I was trying to resolve, and as I read more, I started thinking very differently about how much food and daily habits can matter.
That journey eventually led me to become a certified health coach and create this website so I could share what I’ve learned with others who are looking for practical ways to feel better.
Dr. Goldner’s Hyper-Nourishing Protocol caught my attention because it was so specific. It focuses on flooding the body with the nutrients many people are missing by emphasizing leafy greens, omega-3-rich seeds, and proper hydration.
What Is the Hyper-Nourishing Protocol?
Dr. Goldner uses the term Hyper-Nourishing Protocol for a way of eating that intentionally concentrates large amounts of leafy greens and cruciferous vegetables, omega-3-rich foods, and water into the day.
You’re adding these foods to your current diet—you don’t have to remove anything to follow the Hyper-Nourishing Protocol. Instead, you can think of it as adding so many nutrient-dense foods that they naturally begin to “crowd out” some of the less healthy choices you may have been eating before.
The protocol centers around three daily habits:
• Eat 1 pound of leafy greens or cruciferous vegetables
• Consume ½ cup of chia or flax seeds for omega-3 fats
• Drink at least 96 ounces of water
These foods are rich in fiber, antioxidants, minerals, and anti-inflammatory nutrients that support immune function, gut health, and cellular repair.
Many people find that following this approach naturally becomes an anti-inflammatory diet, since leafy greens, cruciferous vegetables, and omega-3 fats help calm chronic inflammation in the body.
If you’re wondering why a healing diet can look different from everyday healthy eating, I explain that distinction in Healing Food vs. Healthy Food: Why the Difference Matters.
Define Your WHY
Hiking in Joshua Tree National Park-something I might never have had the energy to do before changing my diet.
Before making any lifestyle change, it helps to define why you want to improve your health.
Your reason might be to:
• have more energy for the people you love
• reduce inflammation or chronic symptoms
• improve digestion and gut health
• sleep better
• lose unwanted weight
• reduce reliance on medications
• stay active and vibrant as you age
Write your reason down.
Some people even record a short video for themselves explaining why their health matters. Hearing your own words later can be surprisingly motivating.
When the novelty wears off, it helps to remember what made you want to try this in the first place.
The First Two Weeks: What to Expect
The first couple of weeks of changing eating habits can feel like the biggest adjustment.
When moving away from the Standard American Diet (often called the SAD diet) toward whole plant foods, your body suddenly receives much more fiber, hydration, and micronutrients.
Some people temporarily experience:
• cravings
• fatigue
• digestive adjustments
For some people, a sudden increase in fiber can cause temporary bloating, gas, or changes in digestion.
Staying hydrated and increasing fiber more gradually can make the transition easier for some people.
Many people begin noticing improvements in energy, digestion, and mental clarity within a few weeks.
Understanding the Hyper-Nourishing Approach
Dr. Goldner coined the term hyper-nourishing to describe intentionally flooding the body with the nutrients many modern diets lack.
The emphasis is on adding a lot more of certain foods, especially greens, cruciferous vegetables, omega-3-rich foods, and water.
Leafy greens and cruciferous vegetables provide:
antioxidants and other plant compounds
fiber that feeds gut microbes
vitamins and minerals
Chia and flax seeds provide omega-3 fats that support heart health and help reduce inflammation.
Because of this combination, many people find the hyper-nourishing approach naturally aligns with an anti-inflammatory diet.
The Official Hyper-Nourishing Protocol
The daily protocol recommended by Dr. Goldner includes:
• 1 pound leafy greens or cruciferous vegetables
• ½ cup chia or flax seeds (or 3 TBSP flax or chia oil)
• 96 ounces of water
One of the easiest ways to reach these goals is through green smoothies.
How to Make a Green Smoothie
A blender packed with leafy greens for a hyper-nourishing smoothie.
Green smoothies are one of the simplest ways to consume a large amount of leafy greens in a convenient and delicious way.
A helpful guideline is:
75% greens / 25% fruit
Basic smoothie formula:
1 pound leafy greens
32 oz water
fruit for sweetness
chia or flax seeds
Blend until smooth.
My favorite combination is:
• 1 pound spinach
• 2 ripe bananas
• 1 cup frozen mango
• 32 oz water
• chia or flax seeds (you can also use cold-pressed flax or chia oil instead; 3 TBSP equals 1/2 cup)
This recipe usually makes two large smoothies to enjoy throughout the day. I like mine fairly thin, so I use plenty of water. Thick green smoothies are not my thing.
If you want the full formula, including amounts, fruit combinations, troubleshooting, and the little things I’ve learned from making these for years, I put everything together in How to Make Dr. Brooke Goldner’s Hyper-Nourishing Green Smoothie.
A Note About Flax and Chia Seeds
Flax seeds and chia seeds are included in the hyper-nourishing protocol because they are rich in omega-3 fatty acids, which support heart health and help reduce inflammation.
If you want to understand why Dr. Goldner emphasizes omega-3s so heavily—and the difference between ALA, EPA, and DHA—I go much deeper into that in my guide to [omega-3s on a plant-based diet].
Many people blend them directly into their smoothies, but personally I prefer other options.
Adding flax or chia to smoothies can make them quite thick, which isn’t my favorite texture. Instead, I usually get my omega-3s in other ways such as:
• drizzling flax oil over salads or vegetables
• sprinkling freshly ground flax over berries or fruit
• making chia pudding
These options make it easy to add omega-3 fats without changing the texture.
Protein is usually one of the first questions people ask when they see how much of this protocol is made up of plants. I take a closer look at that in Dr. Brooke Goldner and Protein: Are We Too Obsessed With Getting More?
Two green smoothies made with leafy greens, fruit, and omega-3-rich seeds.
If Smoothies Aren’t Your Thing
You can absolutely follow the protocol without smoothies.
Other options include:
• large dark green leafy salads
• cabbage-based vegetable bowls
• raw veggie plates
• vegetables with guacamole or hummus
One of the central Hyper-Nourishing goals is simply reaching the daily goal of 1 pound of greens or cruciferous vegetables.
Fresh broccoli and cucumber with homemade guacamole-a simple nutrient-dense snack.
A Simple Day on the Hyper-Nourishing Protocol
Here is an example of what a typical day might look like:
Morning
Green smoothie with spinach, banana, mango, chia seeds, and water
Lunch
Large red cabbage salad with cucumbers, tomatoes, herbs, and avocado
Snack
Broccoli and cucumber with homemade guacamole
Afternoon
Second green smoothie
This easily meets the daily goals for greens, omega-3 fats, and hydration.
A vibrant red cabbage salad packed with fiber, antioxidants, and healthy fats.
Simple cabbage-based meal prep bowls packed with colorful vegetables and probiotic-rich sauerkraut.
Go Slowly if Your Body Needs Time to Adjust
If you are coming from a typical Western diet that is lower in fiber, suddenly jumping into a very high-fiber way of eating can sometimes cause temporary digestive discomfort.
Foods like leafy greens, cruciferous vegetables, flax seeds, chia seeds, and fermented foods are incredibly nourishing and provide the fiber and plant compounds that help feed your gut microbiome.
Fermented Foods Can Be a Helpful Addition
Homemade fermented veggies are inexpensive to make and delicious. If you’d like to try making your own, I have a simple guide to making fermented vegetables at home.
Fermented foods are another simple way to support the gut microbiome. Foods like sauerkraut, kimchi, and other naturally fermented vegetables contain beneficial microbes and organic acids that can complement a fiber-rich plant-based diet.
I have eaten fermented foods for years, and they are still one of my favorite ways to add both flavor and variety to meals.
My husband and I both noticed that we felt less bloated when we started eating a little each day.
If you are new to them, start with a small amount and see how your body responds. Dr. Brooke says fermented foods are allowed in her protocols, but limit them to ¼ cup a day.
If you’d like to learn more about why they can be so helpful, you can read my guide to fermented foods and gut health.
For some people, introducing a large amount of these foods all at once may lead to symptoms like:
bloating
gas
temporary digestive discomfort
That doesn’t necessarily mean the foods are a problem. Sometimes it simply means the amount increased faster than your digestive system was used to.
However, there is no need to rush.
Start Slowly and Build Gradually
If you are new to eating this many plant foods, try easing into it:
Begin with one large smoothie or salad per day instead of several.
Add 1 tablespoon of flax or chia seeds at first rather than several.
Gradually increase your servings of cruciferous vegetables like broccoli, cabbage, and cauliflower.
Drink plenty of water as your fiber intake increases.
Over time, most people find their digestion improves dramatically as their gut microbiome adapts.
Listen to Your Body
If a full hyper-nourishing day feels like too much at first, start with one piece of it and build from there. You don’t have to go from a low-fiber diet to a pound of greens overnight.
Why People Are Drawn to This Approach
People often become interested in it because they’re hoping to improve things like:
• reducing inflammation
• improving gut health
• increasing energy
• supporting immune function
• improving digestion
• managing autoimmune symptoms
Try a Simple 7-Day Experiment
If this way of eating feels inspiring but also a little overwhelming, don’t feel like you need to change everything overnight.
Instead, try this as a simple experiment for one week.
For the next 7 days, focus on adding a few hyper-nourishing foods to your daily routine.
You might try something like:
• Start the day with a green smoothie packed with leafy greens.
• Eat one large salad or veggie-rich bowl each day.
• Add a tablespoon of flax or chia seeds to a smoothie or salad.
• Include cruciferous vegetables like broccoli, cabbage, cauliflower, or Brussels sprouts daily.
If your goal is simply to explore Hyper-Nourishment, start by adding more of these foods and noticing how you feel. Dr. Goldner’s therapeutic healing protocols are more structured and should be followed according to her specific guidelines.
Many people notice improvements in:
• energy
• digestion
• mental clarity
• cravings
within just a few days of eating more whole plant foods.
At the end of the week, pause and ask yourself:
How do I feel?
If you feel better, keep going and continue building on the habits that are working for you.
Frequently Asked Questions
Do I have to be fully plant-based to try this?
No. Many people begin by simply adding these foods into their current diet.
How quickly will I see results?
Many people report improvements in energy, digestion, and mental clarity within a few weeks.
Can I eat salads instead of smoothies?
Yes. Smoothies are simply one convenient option.
Why are chia and flax seeds recommended?
They provide omega-3 fatty acids, fiber, and minerals that support heart health and reduce inflammation.
A Note From My Own Experience
I first discovered the power of a whole-food, plant-based way of eating years ago while searching for answers to some of my own health concerns. You can read more about that journey in My Story.
Over the years, I have spent thousands of hours studying nutrition and lifestyle medicine and eventually became a certified health coach through the Institute for Integrative Nutrition.
But beyond any formal training, the greatest teacher has simply been living this way of eating day after day and experiencing the benefits firsthand.
I share these ideas here on Green Food Crush because I truly believe that nourishing your body with vibrant plant foods can be one of the most empowering things you can do for your health.
My hope is that the information on this site encourages you to explore what helps your own body thrive.
