Today is day nine of the 22-day Revolution, and I feel great. I’m down over ten pounds, feel a lot better, and notice that my general happiness has improved.

This past weekend, my wife (she’s also doing the revolution) and I were in Chicago visiting family. On the way home, we were talking about food and we agreed that food is tasting different, better. That we’re more in tune with natural flavors, and we’re enjoying the flavors of foods better.

This is most apparent to me through smoothies.

Before the 22-day Revolution, I’d never been much of a smoothie operator. My brother, sister, and mom all like them, but I hadn’t hopped on board. But after looking through the 22-Day Revolution book, I noticed many recipes, and asked for a Nutribullet for Christmas.

My mom got me one for Christmas, and most mornings I’ve been making a smoothie.

They are awesome. The different flavors blend together so well, and they fill me up for the morning. (So far, the best has been: pineapple, strawberry, blackberries, blueberries, spinach, an orange, and almond milk.)

Last week, Jess and I both had the flu. So for the first few days of the 22-Day Revolution, we felt terrible. We stuck to it though (or at least mostly), and have reaped the benefits.

Typically, I wake up groggy, still tired, and it takes me quite a while to get ready for the day. I read and have coffee, slowly getting ready for the day. The typical drive to work for me does not bring excitement. However, lately on those drives: I’ve felt good. I drink the smoothie, listen to something enjoyable, and feel more of a pep in my step as I begin the day.

My attitude is better, I feel better, and the days have been going faster as well.

Noticing this in myself, it made me realize something: you can do this to.

Anyone can.

A simple fact is that anyone can change the way they feel in a matter of a week. You just have to make the difficult decision to start.

So the following is a list of How to Make Yourself Feel Better in Four Easy Steps:

Step 1: if you have a substance that you’re drawn to or dependent on: don’t do it for a week. For a week, say no to it. This might be hard, but just tell yourself each minute or hour that you will not do this thing right now. This, I promise, will give you a sense of power.

Step 2: Eat a plant based diet for 7-days. Make a smoothie or oatmeal for breakfast, rice and veggies for lunch, and a salad for dinner. (When you make lunch and dinner, double the portion and then you only need to cook every two days).

Step 3: Exercise. And it can be as simple as this: walk around your house or neighborhood while listening to a podcast or your favorite album. Walk the entire time.

Step 4: Stick to it. It will be hard, but it’s only a week. Take it one day at a time.

If you do these things for a week, you will feel better. This is a guarantee. If you’re reading this and you feel awful and defeated, just try it. I promise that in seven days from the day you start, you’ll feel better than you do today.

Good luck.

I believe in you.