14-Day Challenge — Building Your Ultimate Autoimmune Summer Routine

I can’t believe it’s already spring – it feels like it was just yesterday that we kicked off 2023 together with our first healing challenge. With summer just around the corner, it’s time to revisit our health goals and adjust them based on the new season. Personally, I find that during the colder winter months, I tend to turn inwards with a focus on introspection and hibernation, while the summer requires me to call on a different set of tools in my healing toolkit with warmer weather, travel, and more social time. 

Given the seasonal shifts, I’ve created a new edition focused on supporting health-promoting habits during summertime. Together, we’re committing to completing a 14-day challenge where we will incorporate one simple lifestyle change each day to reduce our symptoms and build our ultimate autoimmune summer routine. Are you in?

Ellen Rudolph
WellTheory Founder & CEO
You made it!
Document how you’re feeling at the end of the challenge, revisiting your first entry
Day 1
  • How are you feeling? Reflect on what is and isn’t supporting your health right now.
  • What are you grateful for today?
  • Why do you want to start this challenge? 
  • What symptoms are you experiencing?
  • What changes do you hope to see in your health by the end of this challenge?

Find the printer-friendly version at the bottom of this page

Day 2
Increase hydration

Hydration is important year round but even more so during the warmer months since we tend to lose more fluids when we sweat.
Bored of drinking plain water? Try drinking floral or fruity teas like:

  • Chamomile
    Promotes better digestion
  • Jasmine
    Has calming properties that help you relax and sleep better
  • Hibiscus
    Boosts immunity because it’s rich in vitamin C
  • Black currant
    Has anti-inflammatory effects since it’s packed with antioxidants
Day 3
Make a blood-sugar balancing smoothie bowl


  • 1.5 cups of almond milk
  • 2 scoops of collagen (1 serving)
  • 1-2 handfuls of frozen spinach
  • ½ cup of frozen avocado
  • 1 tbsp of chia seeds
  • 1 tbsp of flax seeds
  • 1 serving of fiber powder
  • Optional: 1 tsp of monkfruit sweetener

Blend all the ingredients together, add your favorite toppings (I like a combo of berries and hemp seeds), and enjoy!

Day 4
Avoid refined sugars

Refined sugars are ultra processed, low in healing nutrients, and spike blood sugar. Here are some healthier snack ideas for this summer:

  • Plantain chips
  • Fresh berries
  • Justin’s peanut butter cups
  • Hu chocolate bars
  • Chloe’s Pops (no sugar)
  • Spindrift sparkling water
  • Frozen grapes
Day 5
Take a bodyweight pilates class on YouTube

Gentle movement like pilates helps you to reap the benefits of exercise without spiking your stress levels. My personal favorites are Alo Yoga, Move with Nicole, Bailey Brown, and Sanne Vloet.

Day 6
Use red light therapy

Red light therapy has been found to improve sleep quality, reduce inflammation, and provide pain relief. Use red light therapy for 20 minutes. I like the devices from Lumebox and BioLight!

Day 7
Go for a walk in nature

Research has found that spending just 20 minutes in nature helps relieve stress, boost immunity, and improve digestion. You’ll also be getting some much needed sunshine that was lacking during the winter months — we’re finally getting that vitamin D going! Being in nature lowers levels of the stress hormone, cortisol, and increases your exposure to beneficial microbes that can boost your immunity.

Day 8
Journal at the halfway point
  • How are you feeling? Reflect on what is and isn’t supporting your health right now.
  • What are you grateful for today?
  • Look back and compare your symptoms from Day 1. What progress have you made?
  • What changes are you noticing so far? What changes are you still hoping to see?

Find the printer-friendly version at the bottom of this page

Day 9
Take electrolytes

Electrolytes are minerals that help to maintain the balance of water and other fluids in your body. With the warmer weather, it’s important to make sure we replenish these electrolytes that have been lost through sweating. I’ve been loving LMNT electrolytes, especially their citrus and orange salt flavors.

Day 10
Refresh your home
  • Clean out foods with refined sugars from your pantry, kitchen, and fridge 
  • Get rid of toxic household cleaning products

Many cleaning products contain volatile organic compounds (VOCs) which are toxic chemicals that can disrupt your hormones, cause allergic reactions, or even disrupt the immune system:

  1. Bleach
  2. Spray cleaners
  3. Conventional soaps
  4. Fabric softeners and dryer sheets
  5. Room sprays
  • Consider buying an air purifier and humidifier
  • Make sure the air purifier uses a HEPA filter! HEPA filters remove 99.97% of particles that are 0.3 microns in size (1 micron = 1/1000 mm)
  • I love the air purifiers from Air Doctor, Molekule and IQAir
Day 11
Practice mindfulness meditation

Mindfulness meditation helps to reduce stress, support a balanced nervous system, and balance hormones. I’ve been loving this 10-minute guided meditation by Dr. Andrew Huberman

Some apps that I also love include:

  • Insight Timer
  • Waking Up 
  • Headspace
Day 12
Purge your toxic makeup & skincare products

Toxic makeup and skincare brands to avoid:

  • Physicians Formula
  • L’Oréal
  • Maybelline
  • CoverGirl

Products from these brands have a high hazard score according to the EWG.

Here are some clean alternatives:

  • Ilia
  • Beautycounter
  • Jones Road
  • Alima Pure
  • Well People

To see if the brands you use are toxic or non-toxic, check out the EWG website.

Day 13
Shop for seasonal fruits and vegetables

Nutrient density is essential! Foods that are in season are not only fresher and tastier, but can also provide high levels of nutrients.

  • Berries (blackberries, blueberries, strawberries, raspberries)
  • Zucchini
  • Peach
  • Mango
  • Cherry
  • Okra
  • Honeydew melon

Check out your nearest farmer’s market or chat with someone at your local grocery store to find out what’s in season.

Day 14
Gua sha

Gua sha stimulates the lymphatic system, increases blood circulation, reduces swelling, and provides relief for chronic inflammation. It helps to break down any trapped toxins from within the body and supports the body in eliminating them via the lymphatic system.
Here is a helpful video on how to do a gua sha facial lymphatic massage. Choose a tool that is smooth and rounded, and has various contours on each edge — I like the gua sha tool by Wildling Beauty.

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Bonus Tips

  1. Swap coffee for matcha. Matcha is packed with antioxidants and anti-inflammatory nutrients. It contains less mold toxins and caffeine on average compared to coffee, which helps you to avoid the typical caffeine crash. Iced matcha is a great refreshing summer drink. At Welltheory, we love Pique brand for 100% organic and toxin free matcha — get 5% off with code WELLTHEORY.
  2. Learn how I went from being bedridden to living symptom-free with my personalized Care Plan
  3. We have a lot of free resources on our website but if you need more support, you can work with our Care Team for more personalized guidance. Join now for $25 off your first month with code 2023CHALLENGE automatically applied at checkout.

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