Music is magic. It transports you back in time in the space of a chorus or provides deeper understanding by the end of a song. It transforms your feelings in a few notes—lifting you up, propelling you along, celebrating your wins, and helping you feel seen.
Hearing the perfect song at the perfect time can change everything. That’s why we asked Whole30 HQ to grab the aux cord and choose songs to help you throughout your program. The result? Whole30 Spotify playlists curated for you and synced to the program timeline to deliver the right mix of moods for each week of your journey.
Early on, you’ll hear positive, motivating songs—and a few that help you feel understood during the tougher times. Later, you can soak up the celebratory vibes, when the finish line comes into view. Start listening now and use the power of music to propel your life-changing Whole30 experience.
Plan and Prepare (Days -30 to 0)
Like most things in life, preparation is the key to your Whole30 success. The tunes in this playlist will put a little spring in your step as you get ready for Day 1. Turn up the volume as you clean out your pantry, plan meals, shop for Whole30 staples, and develop your mindset for the coming month. It’s also a perfect soundtrack to your soft launch if you’re opting for one.
Click here for the Plan and Prepare playlist.
Adaptation (Days 1-7)
The first week of your Whole30 can be a mixed bag. You’re full of excitement about starting this life-changing journey. But challenges can rain on your parade as your body adapts to eating differently. Some songs on this playlist bring motivation to win the battle with cravings. Others crank up the positive vibes to help you keep your eye on the prize. You’ll even hear a few that might explain exactly how you’re feeling. But this part of the journey, like the playlist, signals better days ahead.
Click here for the Adaptation (Days 1-7) playlist.
Adoption (Days 8-14)
Week 2 of your experience can mean feeling some of the benefits you’re looking for—more energy, better sleep, fewer cravings, or a reduction in symptoms. If your body needs more time to adjust, you might still deal with digestive issues or feel the shift away from sugar and processed carbs. Everybody’s experience will be different, so the songs on this list have a blend of positivity, propulsion, and the motivation to keep going.
Click here for the Adoption (Days 8-14) playlist.
A brief interlude: The Hardest Days (Days 10 & 11)
If you’re going to quit, statistically, it is most often on Day 10 or 11. That’s why we call these the Hardest Days. The shine and excitement of this new experiment are gone. You’re through a lot of the tough physical adjustments, but it’s likely the benefits you’d really hoped for aren’t showing up quite yet. That’s when self-sabotage and thoughts like ‘Is this worth it?’ creep in. Fight through by focusing on your “why,” journal, meditate, and lean on your Whole30 support squad. Also, turn on this playlist to feel seen—nothing too sugary, since we’re not in the mood for that—and get a dose of motivation to push through.
Click here for the Hardest Days (Days 10 & 11) playlist.
Smooth Sailing (Days 15-21)
And just like that, the sun has pushed the dark clouds of doubt out of view. The third week earns its name because your Whole30 hard work is really starting to pay off with more non-scale victories (NSVs). You might feel less bloated, less puffy, more confident, more energetic, dealing with fewer cravings, or sleeping more soundly. Track those NSVs and celebrate your wins. This playlist embodies this shift with more positive vibes, and even some yacht rock to enjoy as you glide through smoother seas.
Click here for the Smooth Sailing (Days 15-21) playlist.
Home Stretch (Days 22-30)
Does anybody know what day it is? You’re cruising now, crushing NSVs right and left, and in a tremendous groove with the program. Day 30 is in sight, and you’re starting to understand why so many people say the Whole30 is “life-changing.”. Your Week 4 playlist will help keep you present and on the task at hand—and help you start thinking about reintroduction. But you’ll definitely hear the sound of the party that’s coming in a few days.
Click here for the Home Stretch (Days 22-30) playlist.
Day 30 and beyond: Celebration and reintroduction
Break out your dancing shoes, because there’s celebrating to be done! Making it to Day 30 is a huge accomplishment, and you should be happy and proud. You kept the promise you made yourself when you started the journey. That means joyful songs to match your mood—the kind played specifically to lure people to the dance floor. Your celebration and the wall of positivity will energize you as you roll into reintroduction and discover the foods that will be part of your Food Freedom plan. But first, take time to revel in your accomplishments! You’ve earned a little Kool & The Gang.
Click here for the Day 30 and beyond playlist.
Whole30 HQ might play DJs on the internet, but our main job is supporting you while you change your life with our program. The best way to get that help delivered to your inbox—the program resources, recipes, and advice from Melissa Urban—is to sign up for Whole30 emails today.
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