Dr. Paul’s Daily Power House Routine

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Two Simple Daily Recipes for Nutrition + Hydration

These are two recipes my wife and I regularly use as part of our daily routine:

1. Dr. Paul’s Power Meal Shake
A nutrient-dense meal replacement containing protein, seeds, fiber, healthy fats, vitamins, minerals, and phytonutrients.

2. Dr. Paul’s Power Hydration Drink
A large hydration drink designed to be sipped throughout the day.

If you are following one of my personalized clinical protocols, follow the individualized instructions provided to you. Your recommended ingredients or amounts may be different.

One shake combines OptiCleanse GHI, six nutrient-dense seeds, healthy fats, cinnamon, vanilla, and water.

RECIPE 1: Dr. Paul’s Power Meal Shake

What Is It?

This is my main nutrient-dense meal shake.

Rather than taking a protein powder alone, I combine OptiCleanse GHI with a variety of seeds and healthy fats to create a more complete and filling meal.

It can be used for breakfast, lunch, or divided between the two.

Ingredients

Shake Base

Healthy Fat — Choose One

OR

  • 1 tablespoon organic coconut oil

Optional: Use both if you prefer a richer, creamier, higher-calorie shake.

You can also have the olive oil separately with vegetables or a salad instead of putting it in the shake.

Add

  • 1 teaspoon ground cinnamon

  • 1 teaspoon vanilla extract

  • 2 cups water

  • Approximately 1 cup ice, optional

Optional Coffee

  • 1 cup brewed organic coffee

Coffee works especially well with Chocolate or Vanilla OptiCleanse.

IMPORTANT: The Seeds Are 4 Tablespoons TOTAL

This is an important distinction.

You are not adding four tablespoons of every seed.

Use approximately:

4 tablespoons TOTAL of all six seeds combined.

Experiment with the proportions.

For example, I personally tend to use:

  • More hemp

  • Moderate pumpkin, flax, and chia

  • Smaller amounts of sunflower and black sesame

I often prefer sunflower and sesame seeds sprinkled onto salads or vegetables rather than putting large amounts into the shake.

There is no need to make the seed proportions complicated. Find a combination you enjoy.


The Six Seeds

Hemp • Pumpkin • Flax • Chia • Sunflower • Black Sesame

Directions

If You Have a Vitamix or Other High-Powered Blender (ex. Blendtec)

  1. Add water first.

  2. Add Date

  3. Add approximately 4 tablespoons total mixed seeds.

  4. Add olive oil or coconut oil.

  5. Add cinnamon and vanilla.

  6. Add optional coffee.

  7. Add ice.

  8. Blend thoroughly until smooth.

  9. Lastly add any protein powder at end and only blend briefly so no foam develops

Don't be afraid to blend it long enough for the seeds to become finely broken down and the shake to become homogeneous.

If You Have a Regular Blender

Small seeds may not break down adequately in a lower-powered blender.

For best results:

  1. Grind the flax, chia, sesame, sunflower, and pumpkin seeds first using a coffee/spice grinder.

  2. Put water into your blender.

  3. Add the ground seeds.

  4. Add the remaining ingredients.

  5. Blend thoroughly until smooth.

  6. At the end, Add OptiCleanse GHI. Blend Briefly

Why Grind the Seeds?

Grinding helps break open the seeds so they are easier to digest and reduces the chance of small seeds passing through the digestive tract relatively intact.

Adjust the Recipe Until You Love It

Experiment with:

  • More or less water

  • More or less ice

  • Different seed combinations

  • Chocolate, Vanilla, or Chai

  • Adding coffee

  • Olive oil versus coconut oil

  • Using some of the seeds on food instead of in the shake

The best recipe is the one you enjoy enough to use consistently.

Estimated Nutrition

Using approximately 4 tablespoons total mixed seeds and one tablespoon of added oil:

Estimated Nutrition

Using approximately 4 tablespoons total mixed seeds and one tablespoon of added oil:

Nutrition Approximate Amount
Calories 535 kcal
Protein 30 g
Total Fat 38 g
Total Carbohydrate 23 g
Dietary Fiber 10 g
Net Carbohydrate 13 g

Nutrition values are estimates and will change depending on the OptiCleanse flavor, seed proportions, oil, coffee, and other ingredients used.

How I Personally Use the Shake

This is surprisingly filling.

You may find that you don't want to finish the entire shake in one sitting.

Breakfast

Drink approximately half of the shake.

Lunch

Finish the remaining shake and have approximately:

  • 2 cups vegetables or salad

Add your favorite healthy dressing.

One of my favorite dressing bases combines:

  • Extra-virgin olive oil

  • Lemon

  • Dijon mustard

  • Apple cider vinegar

  • Garlic

  • Herbs and spices

Why Use Six Different Seeds?

Different seeds provide different combinations of nutrients.

Hemp

Provides plant protein, magnesium, zinc, and essential fatty acids.

Pumpkin

Provides magnesium, zinc, iron, protein, and beneficial fats.

Flax

Provides fiber, lignans, and the plant omega-3 fatty acid ALA.

Chia

Provides soluble fiber, minerals, and plant omega-3 fats.

Sunflower

Provides vitamin E and unsaturated fats.

Black Sesame

Provides minerals including calcium, copper, and manganese along with plant compounds called lignans.

Instead of depending upon a single “superfood,” using several seeds provides a broader nutritional profile.

Why OptiCleanse GHI?

OptiCleanse GHI serves as the nutritional foundation of the shake.

Depending upon the specific formulation, it supplies approximately 26 grams of plant protein along with vitamins, minerals, amino acids, and a variety of additional nutritional compounds.

RECIPE 2: Dr. Paul’s Power Hydration Drink

Prepare the Power Hydration Drink in the morning and sip it gradually throughout the day.

What Is It?

This is not another meal-replacement shake.

It serves a different purpose.

The Power Hydration Drink provides a convenient way to consume fluids along with selected nutrients throughout the day.

I generally prepare approximately 2 liters and sip it gradually.

Ingredients (Click for what I use)

Directions

  1. Pour 2 liters filtered water into a large bottle or container.

  2. Add approximately 10 shakes of pink salt.

  3. Add the fermented beet root powder.

  4. Add the chlorella.

  5. Add your recommended amount of Vitality C with Ribose.

  6. Add optional coconut water.

  7. Add ice.

  8. Secure the lid.

  9. Shake vigorously for approximately 30–60 seconds.

  10. Shake again periodically because some of the ingredients will naturally settle.

How to Drink It

Do not feel that you need to drink 2 liters (around 8 cups/68oz) at once. Don’t drink more than 96 oz per day unless you are sweating.

Sip it gradually throughout the day.

I generally prefer to finish most of my hydration earlier in the day and by dinner rather than consuming a large volume immediately before bed.

Important Note About Vitamin C

Vitality C with Ribose can provide a substantial amount of vitamin C depending on the serving used.

Use the amount recommended specifically for you rather than assuming that everyone requires a full scoop.

Higher amounts can cause:

  • Loose stools

  • Abdominal discomfort

  • Nausea

  • Cramping

If your personalized instructions recommend reducing the amount, a smaller serving may be appropriate.

Estimated Nutrition — Power Hydration Drink

The nutrition will vary substantially depending upon:

  • Beet powder brand

  • Chlorella brand

  • Amount of Vitality C used

  • Whether coconut water is added

The base drink is relatively low in calories compared with the meal shake.

Adding coconut water will increase:

  • Calories

  • Carbohydrates

  • Potassium

  • Naturally occurring sugars

For the most accurate numbers, use the nutrition labels from the actual products you are using.

The Entire Routine at a Glance

MORNING

Power Meal Shake

OptiCleanse GHI

  • Mixed Seeds

  • Healthy Fat

  • Cinnamon

  • Vanilla

  • Water/Ice

  • Optional Coffee

⬇

Drink as breakfast or save part for lunch.

THROUGHOUT THE DAY

Power Hydration Drink

Filtered Water

  • Beet Root

  • Chlorella

  • Vitamin C/Ribose

  • Pink Salt

  • Optional Coconut Water

⬇

Sip gradually throughout the day.

LUNCH

Finish the Power Meal Shake if you have some remaining.

Add:

Approximately 2 cups vegetables or salad

DINNER

Choose approximately:

4–6 oz protein

plus

1–2 cups vegetables

Adjust the amounts and foods according to your individualized nutritional plan.

Keep It Simple

There are a lot of ingredients on this page, but the routine itself is actually very simple:

ONE meal shake.

ONE hydration drink.

The Power Meal Shake is focused primarily on nutrition and satiety.

The Power Hydration Drink is focused primarily on fluid intake and hydration support.

Prepare them, adjust the flavors until you enjoy them, and make the routine practical enough that you can actually stay consistent.

Tips

These products can be mixed into water or added to a shake. Optional: You may combine multiple products at your own discretion, but please read the Instructions Column for each product first.

Be bold and experiment — but test the flavors before mixing everything together! Some combinations taste excellent, while others can significantly change the flavor.

To find combinations you enjoy:

Taste each flavored product by itself first.

♦Mix 1 serving in about 8 oz of water in separate glasses so you know what each product tastes like on its own.

♦Choose complementary flavors. Citrus, lemon-lime, berry, watermelon, and similar fruit flavors often combine well. Mixing very different or strongly flavored products may not.

♦Start with only 2 products at a time. Once you know they taste good together, you can experiment with adding another.

♦Electrolytes are often a great “base flavor.” They can taste excellent with several of the other powders and may help make less flavorful products more enjoyable.

♦Be careful when combining multiple flavored powders. More flavor is not always better! Two individually good-tasting products can taste very different when mixed together.

♦If a combination is too strong, sweet, tart, or salty, simply add more water.

♦Unflavored products are generally easier to combine with flavored electrolytes, shakes, or smoothies.

♦Once you find a combination you like, write it down so you can easily reproduce it.

Tip: When purchasing flavored products, try to choose flavors that are likely to work together. Staying within a similar flavor family—such as citrus/citrus or berry/berry—usually gives you more flexibility when combining products.

Important Disclaimer

This information is intended for general nutritional and educational purposes and is not intended to diagnose, treat, cure, or prevent disease.

Individual nutritional needs vary. If you have a medical condition, take prescription medications, are pregnant or nursing, have kidney disease, iron-storage disorders, or are undergoing medical treatment, discuss significant dietary or supplement changes with your qualified healthcare professional.