Dr. Paul's Daily Power House Routine
/These 2 recipes below is the daily routine my wife and I follow. If you are beginning my clinical health protocol, I recommend following the instructions below for one or both recipes.
*Please also refer to the personalized instructions sent to you by email. The following diagram has All the ingredients of Both recipes. Hydration recipe is coming soon!
Look at all the Ingredients and Research of Opticleanse GHI Chocolate!
My Daily Nutrient-Dense Super Shake: Building a Complete Meal for Health, Energy, and Longevity
"Let food be thy medicine and medicine be thy food." — Hippocrates
For years I've believed that nutrition should do more than simply satisfy hunger. Every meal is an opportunity to provide the body with the raw materials it needs to repair tissue, produce energy, support the immune system, reduce inflammation, and promote healthy aging.
Rather than relying on dozens of individual supplements, I wanted to create one comprehensive daily shake built around high-quality whole foods and scientifically formulated nutritional support.
After considerable research and refinement, here's what I currently use—and why.
The Foundation: Xymogen OptiCleanse® GHI
Everything begins with Xymogen OptiCleanse GHI, which is much more than a protein powder.
Each serving provides:
26 grams of pea and rice protein
Complete amino acid profile
Activated B vitamins
Chelated minerals
Digestive enzymes
Functional phytonutrients
Unlike most meal replacements, it also contains compounds that support the body's normal antioxidant systems, gastrointestinal health, and detoxification pathways, including:
Pomegranate extract
Betaine (trimethylglycine)
Quercetin
Lemon bioflavonoids
Potassium D-glucarate
Turmeric
Ginger
N-acetyl-L-cysteine (NAC)
MSM
Green tea extract
According to the manufacturer's clinical guide, these ingredients were selected to support antioxidant activity, glutathione production, methylation, cytokine balance, and normal liver detoxification processes.
For me, this serves as the nutritional backbone of the shake.
Six Seeds: Nature's Nutrient Powerhouse
Every day I add one tablespoon each of:
Organic hemp hearts
Organic pumpkin seeds
Organic flaxseed
Organic chia seeds
Organic sunflower seeds
Organic black sesame seeds
Each contributes something unique.
Hemp
Rich in complete plant protein, magnesium, zinc, and omega-6/omega-3 fats.
Pumpkin
Excellent source of magnesium, zinc, iron, and phytosterols.
Flax
One of nature's richest sources of lignans and alpha-linolenic acid (ALA), a plant omega-3 fatty acid.
Chia
Provides soluble fiber, calcium, omega-3s, and helps slow digestion.
Sunflower
Rich in vitamin E, selenium, and healthy monounsaturated fats.
Black Sesame
Excellent source of calcium, copper, manganese, and lignans.
Together these six seeds provide roughly:
340 calories
14 grams protein
13–15 grams fiber
Healthy fats
Omega-3 fatty acids
Numerous trace minerals
Rather than depending on a single "superfood," combining multiple seeds creates a far broader nutritional profile.
Coconut Water: Natural Electrolytes
Instead of plain water, I use approximately 12 ounces of organic coconut water.
This adds:
Potassium
Magnesium
Calcium
Natural carbohydrates
Hydration
The result is a shake that replenishes electrolytes without relying on artificial sports drinks.
Fermented Beet Root Powder
One scoop contributes natural nitrates that support nitric oxide production.
Potential benefits include:
Improved circulation
Better exercise performance
Healthy blood flow
Cardiovascular support
It also supplies additional antioxidant compounds known as betalains.
Chlorella
Broken-cell-wall chlorella contributes:
Chlorophyll
Plant protein
Carotenoids
Minerals
Additional phytonutrients
Although research on chlorella's "detoxification" effects is still evolving, it is undeniably nutrient-dense.
Healthy Fats
Extra Virgin Olive Oil
One tablespoon provides:
Oleic acid
Polyphenols
Better absorption of fat-soluble nutrients
Among all dietary oils, extra virgin olive oil has perhaps the strongest evidence supporting cardiovascular health and healthy aging.
If I could choose only one added fat, this would be it.
Coconut Oil
One tablespoon contributes:
Medium-chain triglycerides (MCTs)
Rapid energy
Increased satiety
Although higher in saturated fat than olive oil, moderate amounts fit comfortably within an otherwise plant-rich diet.
Cocolasses
One of the more unusual ingredients I use is Cocolasses, a blend that combines cocoa with mineral-rich molasses.
It contributes:
Cocoa flavanols
Iron
Magnesium
Potassium
Trace minerals
Compared with refined sugar, it offers significantly greater nutritional value while adding a pleasant chocolate flavor.
Natural Sweeteners
Depending on the day, I'll include:
Two Organic Medjool Dates
These provide:
Potassium
Fiber
Boron
Polyphenols
Natural sweetness
Because dates retain their fiber, they produce a gentler rise in blood sugar than refined sugars.
Maple Syrup or Raw Honey
Occasionally I substitute:
Organic maple syrup
Raw honey
Both contain naturally occurring antioxidants and trace minerals, although I generally prefer dates because they offer additional fiber and micronutrients.
Blueberries: The Crown Jewel
One cup of frozen organic blueberries is arguably the healthiest ingredient in the entire shake.
Blueberries are rich in:
Anthocyanins
Vitamin C
Manganese
Fiber
Regular blueberry consumption has been associated with:
Improved vascular function
Cognitive support
Healthy aging
Reduced oxidative stress
If I had to recommend only one fruit to add to a smoothie, blueberries would be at the top of the list.
Vitality C with Ribose
One scoop of Vitality C with Ribose provides approximately:
Vitamin C: 4,000 mg
D-ribose: 2,000 mg
Why Vitamin C?
Vitamin C is one of the body's most important antioxidants.
It supports:
Collagen production
Immune function
Skin and connective tissue
Wound healing
Iron absorption
Regeneration of other antioxidants, including vitamin E
Because this shake already contains antioxidant-rich foods such as blueberries, cocoa, pomegranate, turmeric, quercetin, and green tea, vitamin C complements an already robust antioxidant network.
What is D-Ribose?
Unlike table sugar, D-ribose is a naturally occurring five-carbon sugar used to build:
ATP (the body's primary energy molecule)
RNA
Adenine nucleotides
It serves as a structural building block involved in cellular energy metabolism rather than simply acting as a fuel source.
Research has explored D-ribose for supporting recovery of cellular energy in certain conditions, although evidence for improving energy or athletic performance in healthy adults remains limited.
My Thoughts
The 2-gram ribose dose is moderate and fits well within the overall formulation.
The vitamin C dose, however, deserves more consideration.
Combined with:
250 mg from Xymogen
90 mg from my electrolyte powder
Vitamin C naturally present in blueberries and other foods
my total daily intake exceeds 4 grams.
While healthy kidneys generally excrete excess vitamin C, this amount may cause loose stools. Please talk to me if you are prone to calcium oxalate kidney stones or if you have hereditary iron overload conditions.
I have done many blood labs on my patients, and on my program, there is rarely an issue. I have found almost all needed higher doses of Vitamin C for their Immune system.
If necessary because you have soft stools, I would probably reduce the Vitality C serving to ½ scoop—or even ¼ scoop—which would still provide abundant vitamin C while reducing unnecessary excess. Spreading it out by drinking throughout the day, helps out.
Mineral Support
Separate supplements provide:
Magnesium citrate
Bone matrix calcium (MCHA)
Electrolytes
Together they support:
Bone health
Muscle contraction
Nerve function
Hydration
Recovery
Estimated Nutrition
This shake provides approximately:
1,200–1,300 calories
41–43 grams protein
28–32 grams fiber
~50 grams healthy fats
2,300–2,700 mg potassium
Along with abundant:
Calcium
Magnesium
Zinc
Iron
B vitamins
Omega-3 fatty acids
Polyphenols
Antioxidants
Phytonutrients
In many respects, it functions as a complete meal rather than simply a protein shake.
What I Like Most
No single ingredient makes this shake special.
Instead, it's the diversity.
It combines:
High-quality protein
Healthy fats
Complex carbohydrates
Fiber
Probiotics' preferred prebiotic fibers
Antioxidants
Polyphenols
Vitamins
Minerals
Functional botanicals
Electrolytes
Each ingredient fills a different nutritional niche, creating a synergistic blend that is richer than the sum of its parts.
Ingredients
1 packet OptiCleanse GHI
Available in Chocolate, Chai, and Vanilla
My personal favorites are Chocolate and Chai.
Approximately 4 tablespoons of mixed seeds
Use a combination of pumpkin, flax, hemp, sunflower, chia, and black sesame seeds.
I recommend starting with about ¾ tablespoon of each seed, then adjusting the amounts based on your taste and preference.
Personally, I use more hemp seeds and smaller amounts of sunflower and sesame seeds. I prefer sunflower and sesame seeds sprinkled over food rather than blended into a shake.
Experiment with the combination and enjoy finding what works best for you!
Choose one:
1 tablespoon extra-virgin olive oil- EVO (I recommend only high end, I have not vetted Costco’s brand in a white glass bottle for around $23) but its probably fine!
1 tablespoon Organic Coconut Oil (Costco)
Or Both if you want more creamy
Option: If you prefer, 1 tablespoon of olive oil with another meal, such as drizzled over fresh vegetables or a salad.
1 teaspoon ground cinnamon
1 teaspoon vanilla extract
2 cups water
1 cup ice, if desired
*Please experiment till you get the right proportions!*
Optional Addition
1 cup home-brewed Trader Joe’s Organic Sumatra Coffee
In my opinion, coffee pairs best with the Chocolate or Vanilla OptiCleanse flavors.
Directions
Add all ingredients to a blender and blend until smooth. Adjust the amount of water, ice, seeds, and optional ingredients according to your preferred flavor and consistency.
Blend everything in Vitamix until smooth and enjoy immediately. If you have a regular blender it won't work as well so you will need to grind the seeds first in a coffee grinder. And then add it to the blender with the liquid. Don't be afraid to blend it for a long time if you don't have a Vitamix. Because otherwise it won't be as homogeneous.
This will probably fill you up and you won't be able to finish the whole thing. So put the rest that you don't drink in the refrigerator and drink for lunch. I usually separate this into breakfast and lunch.
Estimated Nutrition per Serving
Calories: Approximately 535 kcal
Protein: Approximately 30 g
Total Fat: Approximately 38 g
Total Carbohydrates: Approximately 23 g
Dietary Fiber: Approximately 10 g
Net Carbohydrates: Approximately 13 g
Nutrition values are estimates and may vary depending on the specific ingredients, brands, and quantities used.
Why These Ingredients Work Well Together
Each ingredient brings its own nutritional benefits, creating a balanced blend of protein, fiber, healthy fats, vitamins, minerals, and antioxidants.
Pumpkin seeds provide minerals: magnesium, zinc, iron; healthy fats, and plant-based protein.
Flax and chia seeds contain fiber, plant-based omega-3 fatty acids, and lignans that may support heart and digestive health.
Hemp seeds offer complete plant-based protein, meaning they contain all nine essential amino acids.
Sunflower seeds contribute vitamin E, minerals, and beneficial unsaturated fats.
Black sesame seeds provide calcium, antioxidants, healthy fats, and other important minerals.
Extra-virgin olive oil supplies monounsaturated fats and naturally occurring polyphenols that may support cardiovascular health.
Cinnamon adds warmth and flavor while providing antioxidant compounds. As part of a balanced diet, it may also help support healthy blood sugar and heart health.
Vanilla extract naturally enhances the chocolate flavor without adding significant calories.
Together, these ingredients create a nutrient-dense shake designed to support hydration, sustained energy, digestion, and overall wellness.
Breakfast: A Balanced Meal in One Glass
This shake delivers an excellent balance of protein, healthy fats, and fiber, making it both nourishing and filling. The combination helps promote satiety while providing a wide range of vitamins, minerals, antioxidants, and essential fatty acids.
Whether enjoyed as breakfast, a post-workout meal, or a nutritious lunch on busy days, this smoothie offers a simple way to fuel your body with wholesome ingredients and lasting energy.
Simple to make, rich in flavor, and loaded with nutrition—this is one recipe that earns a regular place in my kitchen.
Lunch
Finish up the shake if there is left over and add two cups of salad or vegetables with a nice healthy 1 tbsp. of dressing. See recipes online at drwik.com
If you're still hungry at lunch have 1/2 to 1 ideal protein food. (Required If your goal is weight loss) Contact us here for instructions on Weight loss and Ideal protein
I use a base of Extra Virgin Olive Oil, lemon, Dijon mustard, apple cider vinegar and herbs. I love garlic and it tastes awesome! But you can do whatever herbs you want! For example there is five spice etc. Five spice is a favorite of mine.
Required (If your goal is weight loss): You must have 2 ideal protein foods per day.
Usually this is between lunch time and a snack after dinner but no earlier than 4 hours prior to bed. I don't want you to eat late because that will affect your sleep.
DINNER:
Your choice of 4-6 oz. of any protein on the list that Dr. Paul provides Plus one to two cups of vegetables with your favorite dressing if preferred. Click here for Delicious Dressings inspired by world a world renown chef.
Important, get a food scale and weigh the meat raw so you get 4-6 oz. Once you get good at eyeballing it then you don't need to do it anymore.
Final Thoughts
Nutrition science continues to evolve, and no single food—or shake—is a cure-all. Individual needs vary based on age, activity level, medical conditions, and personal goals.
Still, I believe this shake represents a thoughtful balance between whole foods and evidence-informed supplementation. It supplies a broad spectrum of macronutrients, micronutrients, healthy fats, phytonutrients, and antioxidant compounds in one convenient meal.
For me, this isn't about chasing the latest superfood or miracle supplement. It's about consistently giving my body the raw materials it needs to perform, recover, and thrive—for the long haul.
When I want a meal that is satisfying, packed with nutrients, and quick to prepare, this chocolate seed shake is one of my favorites. It combines high-quality protein, heart-healthy fats, fiber, and powerful plant nutrients in a delicious, creamy drink.
My routine involves Two recipes:
Ingredients for Power Meal replacement (See OptiCleanse GHI above and Foods Alive- Organic flaxseed, Organic black sesame, Organic Hemp seed, Organic Sunflower seed, Organic Chia seed, Organic Pumpkin seed)
Power Hydration complex (9/10 Americans are Dehydrated)
All this for $7.55 per day. (It includes all Vitamins, Minerals, Protein, Fiber, Enzymes, Good fat, Antioxidants)
