Sticking to a juice cleanse while working and exercising?
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Time to read 7 min
Introduction
Can you stick to a juice cleanse while life continues as normal? Meetings, the company canteen, exercise, and a Friday night invitation put every cleanse to the test. With a plan, staying on track becomes much easier.
We show you how to stick to your juice cleanse without putting your life on hold. We cover your job, physical activity, hitting low points, and the people around you. Plus, we tell you when you should stop.
Why you can trust us
- We produce juice cleanses and hear every day about the situations in which daily life causes the cleanse to waver.
- We cross-reference our statements with professional societies and current studies; you can find all sources at the end.
- We also tell you when you shouldn't stick to a juice cleanse.
Table of content
Stick to a juice cleanse? The short answer
Yes, most people can stick to a short juice cleanse, even while working. The keys are calm initial days, gentle movement instead of intense training, and a plan for common stumbling blocks.
If you want to stick to your juice cleanse, plan the framework, not just the juices. Our article on juice cleanse preparation shows you how to prepare for the start.
Fits into a busy week
The BETTER JUICE CLEANSE PLUS over three days can easily be scheduled over a weekend. This ensures the first, most strenuous days don't fall on your most important appointments.
Includes kombucha, a mask, and a post-cleanse program.
How you can stick to a juice cleanse while working
Meetings, working from home, and the canteen
Sticking to a juice cleanse while working primarily means avoiding friction. The first two days of the cleanse are the most strenuous because the body is switching its energy supply. Don't schedule a presentation or a long business trip on those days. Working from home is easier because the fridge is close and the canteen is far. At the office, put your juices in the fridge in the morning and drink them at set times.
Lunch breaks are often tricky. Your colleagues go to eat, and you sit there with your juice. Make this break consciously different, for example, by going for a walk. This way, you can stick to your juice cleanse without feeling left out.
The calendar trick
Add your juices to your calendar like appointments, one every two to three hours. A fixed rhythm helps you stick to the juice cleanse, especially when the day is full.
"Staying on track is less a matter of willpower than of planning." - David Kugler
At the office
Put juices in the fridge in the morning
Drinking times in your calendar
Lunch break as a walk
No presentations on day one and two
Working from home
Juices at hand, kitchen closed
Short breaks by an open window
Herbal tea instead of a snack
Get out for fresh air after work
Exercise and movement during the cleanse days
What your body is capable of right now
If you want to stick to a juice cleanse, you should know that a cleanse day provides significantly less energy than a normal day. According to nutritional information, the BETTER JUICE CLEANSE PLUS provides 731 to 885 kilocalories per day. The German Nutrition Society (DGE) recommends moderate to normal movement and more rest during therapeutic fasting (DGE, 2018). The German health insurance company DAK suggests walking, gentle yoga, and meditation as good supplements to a juice cleanse (DAK, 2025).
A 2025 study shows why intense sessions are difficult right now. After six days of water fasting, leg muscle strength remained the same, but maximum oxygen intake as a measure of endurance fell by about 13 percent (Sport study, 2025). The glycogen stores in the muscles had halved. A juice cleanse provides more energy than water fasting, but the general principle applies here too.
How to move during the cleanse days
If you want to stick to the juice cleanse while remaining active, choose gentle forms of exercise. The Medical Association for Therapeutic Fasting and Nutrition (ÄGHE) considers endurance training possible during medically supervised fasting (ÄGHE, 2025). At home without supervision, it is better to stick to light intensity.
- A daily walk in the fresh air
- Calm yoga, such as child's pose or a seated forward fold
- Gentle stretching in the evening
- No interval training, no heavy strength training, no competitive sports
If you feel dizzy, stop immediately and sit down. Your workout isn't going anywhere. You can stick to the juice cleanse and return to full training after the transition days.
When a slump hits
Why the second day is often the hardest
Many people who want to complete a juice cleanse experience a moment where their motivation suddenly drops. It is often the second afternoon. Fatigue, feeling chilly, or mild headaches are common and often pass on their own (Angestellten-Krankenkasse, 2025). In a large observational study of 1,422 people fasting, such mild symptoms occurred primarily at the beginning (Wilhelmi de Toledo and colleagues, 2019). Our article on symptoms during a juice cleanse explains what helps against headaches, feeling cold, and hunger. With this knowledge, you can stick with the juice cleanse instead of giving up at the first sign of a slump.
When sticking with it is wrong
Completing a juice cleanse is not a competition. If you experience severe dizziness, heart palpitations, or discomfort over several days, stop and seek medical advice. Often, a light meal beforehand as a break is enough. Our article canceling or interrupting a juice cleanse explains how to recognize your limits.
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Family, friends, and invitations
What to say at the table
The biggest hurdle is often not hunger, but an evening spent with others. A short sentence is enough, such as saying that you are currently doing a few days of a juice cleanse. Anyone who wants to stick to their juice cleanse does not need to justify themselves. Order a herbal tea and enjoy the conversation. It is even easier not to schedule major invitations during the cleanse days at all.
It is also helpful to have someone who knows. If your circle is aware of your plan, nobody will keep offering you cake. Some people even do the cleanse in pairs and can keep at it because they support each other.
One sentence is enough
Prepare a sentence before you head out, such as “I’m doing a three-day juice cleanse right now, I’m just having tea today.” If you have it ready, you don’t have to improvise and can stick to your cleanse without it being awkward.
How to stay on track
Don’t schedule big celebrations during your cleanse days
Briefly let those around you know beforehand
Order tea or water at the table
Note down in the evening what went well
“A quiet day carries you further than any hard resolution.” - David J Kugler
Conclusion
You can complete a juice cleanse without putting your everyday life on hold. Keep your schedule calm for the first two days, drink the juices at fixed times, and exercise gently instead of intensely. Slumps are part of the process and usually pass. If you notice warning signs, stopping is the better decision. Anyone who wants to complete a juice cleanse needs less willpower than a good plan. For a first cleanse, the BETTER JUICE CLEANSE PLUS for three days is a good fit, and those who prefer things greener should go for the GREEN JUICE CLEANSE PLUS for three days.
Remember, the plan carries you
With calm first days, you can stick with the juice cleanse
Go for a walk instead of interval training
Stop if you see warning signs, don’t push through
The author: David J Kugler
Founder and Managing Director of DALUMA. Writes about nutrition, juice cleanses, and holistic self-care.
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FAQ
Can I stick to a juice cleanse while working?
Yes, most people manage a short cleanse alongside work. Schedule the first two days for light appointments and drink the juices at set times.
Can I exercise during the juice cleanse?
Light physical activity like walks and calm yoga fits well. Postpone intense training, intervals, and competitions until after the cleanse. This way, you can stick to the juice cleanse without overexerting yourself.
How can I stick to the juice cleanse when hunger hits?
Drink water or herbal tea, go for a walk, and don't take your next juice too late. Hunger usually comes in waves and passes.
What do I do if I get an invitation?
Briefly mention that you are currently doing a juice cleanse and order tea or water. It's better not to schedule big celebrations during your cleanse days. This way, you can stick to the juice cleanse without missing out on the evening.
Must I continue the juice cleanse if I feel unwell?
No. Severe dizziness, a racing heart, or symptoms that persist over days are a sign to stop. If that happens, eat something light and seek medical advice.
Which day is the hardest?
For many, it's the second afternoon. After that, it usually gets easier because the body adjusts to the change. Knowing this can help you stick to the juice cleanse.
Does it help to do the cleanse with a partner?
Often, yes. Those who start as a pair can support each other during low points and stick to the juice cleanse without being alone.
Sources
- Deutsche Angestellten-Krankenkasse (DAK), Juice Fasting, How It Works, updated July 23, 2025
- Nature Communications, Kolnes et al., Effects of seven days' fasting on physical performance and metabolic adaptation during exercise in humans, 2025
- Ärztegesellschaft Heilfasten und Ernährung (ÄGHE), Frequently Asked Questions about Therapeutic Fasting, as of 2025
- Deutsche Gesellschaft für Ernährung (DGE), Therapeutic Fasting, DGEinfo 2 2018
- PLOS ONE, Wilhelmi de Toledo et al., Safety and well-being during 4 to 21 days of fasting in 1,422 participants, 2019
- DALUMA, Nutritional information BETTER JUICE CLEANSE PLUS, product page, as of October 2026
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