As the days start to get longer and the first buds start to peek through the soil, we naturally catch the "Spring Cleaning" bug...

We clear out the closets, maybe even scrub the deck, and open the windows to let the stale winter air out.

But what if we applied that same refreshing philosophy to our internal environment?

A trial elimination process is essentially a deep clean for your physiology.

Before we dive in, it is important to understand that a trial elimination is never a stand-alone approach; it is one piece of a much larger, whole-system review.

True vitality requires proper evaluation of the full picture—a comprehensive lab review, as well as an audit of stress management practices, sleep quality, energy fluctuations, and gastrointestinal function. When I work with clients to address all of these moving parts in unison, I refer to it as The High Performance Heart Protocol.

The elimination trial is just one foundational pillar of that protocol—a deep clean for your physiology designed to clear the "dust" of potential inflammation and reveal the vibrant, untapped capacity hiding underneath.

"Won't a trial elimination of any food make me more sensitive to it?"

Many people resist the idea of trying an elimination protocol because they fear they'll become more sensitive as a result...

You’ve probably heard someone say, "I felt fine eating bread until I quit for a month, and now if I have a slice, I feel terrible!"

It is a logical thought, but it’s actually a misunderstanding of how your brilliant immune system works.

You are NOT "becoming" sensitive; you are finally hearing what your body has been trying to scream over the noise.

When you constantly consume a food that triggers you, your body stays in a state of chronic, low-grade inflammation—like living below the Heathrow flight path where you eventually tune out the sound of all the planes going back and forth.

The science of the "second wave"

When you remove a trigger and then reintroduce it, you encounter the secondary immune response:

• Memory B-cells: During the period of chronic exposure, your immune system creates memory B-cells.

• The second exposure: Upon re-entry, these cells recognize the "invader" instantly. This second wave of the B-cell response is designed to be faster and always higher in concentration than the initial exposure.

• The result: Your body mounts a robust, efficient defense. That "intense" reaction isn't a sign of new weakness; it’s a sign that your immune system is finally clean, alert, and functioning exactly as it was designed to.

"But I don't have GI issues...why should I do a trial elimination?

This is perhaps the most common riposte I hear!  Many people assume that if they don't have bloating or stomach pain, they don't have a "problem" with certain foods. But food sensitivities can manifest in many "extra-intestinal" ways, i.e., outside of the digestive system.

When your system is reacting to a food, the inflammation can travel anywhere.

You might be surprised to learn that the following can all be signs of a food sensitivity (and, FYI, this is NOT an exhaustive list):

• Musculoskeletal: Morning stiffness, "creaky" joints, unexplained muscle aches, and general "heavy" limbs.

• Neurological: Frequent headaches, migraines, brain fog, or difficulty concentrating.

• Skin Issues: Eczema, psoriasis, acne, or itchy skin that seems to have no external cause.

• Energy & Mood: Mid-afternoon slumps, relying on caffeine to function, irritability, or feeling "wired but tired."

• Respiratory: Chronic sinus congestion, post-nasal drip, or "seasonal" allergies that never seem to go away.

Your food choices are an incredibly potent anti-inflammatory lever. Obviously, I can never make any promises, but I’ve helped people avoid gallbladder removal and several other surgeries simply by addressing their inflammatory triggers.

You don't need to have a "bad stomach" to benefit from a cleaner internal environment!

"But I’m a foodie—could I actually survive without gluten or dairy?"

I know exactly how daunting any trial elimination sounds. 

And, I admit I even second-guessed the whole approach during the first few months of my natural chef school in Berkeley. We were learning how to cook without added sugar, gluten, dairy, or eggs. Initially I thought I might have jumped a little too deep into this health-nut "nutrition thing"...no-one had ever mentioned anything about any of those foods being hyperallergenic, at least not within my earshot growing up in Ireland in the early 80s!

However, everything I learnt turned out to be life-changing information, both for me, and multitudes of clients I've worked with over the years.

As many urban foodies have discovered working with me, you can do FAR more than just survive an elimination process—you can truly thrive.

The secret is shifting your focus from what you’re losing to what you’re gaining. Many foodies find that their palate actually sharpens.

When you stop numbing your taste buds with refined sugars and heavy additives, a handful of fresh raspberries starts to taste like a gourmet dessert. You might even find that "alternative" staples—like high-quality gluten-free pasta paired with a rich, homemade zucchini and olive sauce—become new favorites that leave you feeling light instead of weighed down.

I had never experienced an overt reaction or suffered from GI issues as a result of gluten or dairy. However, I did grow up with eczema, regular headaches, and fatigue. And, prior to starting my nutrition studies back in '01, I'd never thought for a second that they could be related to what or how I was eating.  However, I can honestly say that I feel 1,000 times better today in my early-mid 50s than I did in my early 20s.

"Do I have to follow a strict program like 'The Clean Diet'?"

Elimination protocols have proliferated for years, often requiring you to cut out six to ten different food groups at once. While these "classic" protocols are effective, they can be overwhelming.

It is worth talking to a professional who works with this type of approach on a regular basis.  Instead of a "scorched earth" approach, you might find that a modified elimination approach is more appropriate for your specific symptoms. By targeting only the most likely triggers, the process becomes much easier to manage and yet, arguably, equally impactful for your health.

How long does the elimination process actually take?

For a trial to be effective, you need a minimum of 21 days. This is roughly how long it takes for circulating antibodies to clear from your system. While you might start to feel a significant difference after just 2 or 3 days of "clean" eating, those antibodies haven't cleared yet.

Because everyone’s metabolism is different, I recommend 28 days to be on the safe side. It ensures the "slate" is truly clean before you begin reintroduction. 

Is it worth the effort for health optimization?

I believe any adult who is serious about health optimization should consider an experimental trial elimination at least once. It provides a level of self-knowledge that no blood test can replicate.

Beyond the immediate relief from "niggly" aches and brain fog, this internal spring clean is a profound investment in your proactive heart health.

Chronic, low-grade inflammation is often the hidden driver behind cardiovascular strain, yet it rarely makes its presence known with a loud bang—it’s more like a slow, silent simmer.

By identifying and removing your specific inflammatory triggers, you aren't just improving your digestion or skin; you are actively reducing the systemic stress on your heart and vascular system.

Think of it as clearing the debris from your internal highways so your heart can pump with ease rather than struggling against the "dust" of constant immune reactivity. Your heart is the engine of your vitality, and giving it a 28-day break from inflammatory noise is one of the most loving, proactive steps you can take to ensure it serves you well for decades to come.

There is a phrase I hear more than any other after a client completes their 28 days:
"I didn't know I could feel this good."

It is an incredibly common expression because we are all truly experts at "putting up" with things. We write off the stiff back, the nagging headaches, and the afternoon exhaustion by chalking them up to "old age" or a busy lifestyle. But when those annoying symptoms suddenly vanish, it’s like a new lease of life.

One of my older clients—a 65-year-old man—finished his trial and was almost indignant, asking me, "Why didn't anyone tell me to do this before? I wish I'd known sooner." 

The truth is, your body is designed to feel, and function, well—that is our biological default. We aren't meant to just "get by" in a state of constant, low-level irritation.

Remember: a trial elimination is just 28 days. That time will pass anyway, whether you change your habits or not, so why not use that time to learn something profound about how your body functions?

You might just find that your "normal" could be so much more vibrant than you ever imagined. 

Click here to find out more about The High Performance Heart Protocol.