Jodie Lee Hi – firstly, brilliant work getting to Day 3 and really committing to the process.

What you are describing sounds very normal and is often part of the body adjusting when we make a real shift in the way we eat and support ourselves.
When you move to a plant-based, anti-inflammatory diet, some natural recalibrations can happen – and they tend to show up quite early, around the three to five day mark.

In your case, the hot flushes could be linked to a few things:

• Hormonal changes – when you increase your plant intake and particularly fibre, your body becomes better at clearing and regulating hormones like oestrogen. That shift can temporarily unsettle your usual balance while your system catches up.

• Blood sugar adaptation – when we lower processed foods and sugar, the body has to adjust how it manages blood glucose. Small dips in blood sugar, especially mid-morning, can stimulate a release of adrenaline and cortisol, which sometimes feels like a flush of heat or energy.

• Nervous system reset – reducing caffeine, sugar, and processed foods also affects the sympathetic nervous system. It can take a few days for everything to recalibrate, and during that process, your body may have little surges as it adjusts.

In short, this sounds like a very natural part of the reset rather than something to worry about. It should start to settle as your system adapts and finds a new rhythm.

A couple of small things that might help:

• Make sure your breakfast is substantial – include some plant protein, healthy fats, and fibre to balance your blood sugar early in the day.

• Keep well hydrated, and try not to go too long without food in the mornings while your body is still adjusting.

Of course, if the flushes continue beyond the retreat or become stronger or more frequent, it would be worth exploring further

You are doing so well, J– keep going and keep me posted