Every week has a purpose. This is the structure behind both programs — 30-Day Reset (Weeks 1–4) and 90-Day Transformation (Weeks 1–12).
Days 1–7 — Establishing both rituals and locking in the eating window
Energy may dip slightly in Days 1–3 as your body adjusts to the changed timing. This is normal, especially if you're used to eating in the morning or eating late at night.
Sleep typically shows improvement first — often by Day 3 or 4. Some people notice morning energy improving before afternoon energy catches up.
The main goal this week is simply showing up to both rituals every day. Perfection isn't the point — consistency is.
Buy everything before Day 1. Having the products in hand removes friction. If you can't source something immediately, the core essentials are: bone broth + MCT oil for morning, beet crystals + magnesium oil for evening.
Don't worry about getting the quantities perfect yet. Start with the baseline amounts and adjust Week 2 based on how you feel.
Days 8–14 — Energy stabilizes, digestion adapts, mental clarity often appears
This is typically when the protocol starts to feel like it's working. Energy stabilizes. Mental clarity — the cleaner, steadier kind — often shows up mid-week.
Gut symptoms often shift noticeably. Some people have loose stools as gut flora adjusts — this is normal and usually passes in 3–5 days.
Start keeping a simple daily log — 3 words is enough. Energy: [word]. Digestion: [word]. Sleep: [word]. You'll want this data at the Week 4 assessment.
Days 15–21 — The protocol is routine. Now we refine it to fit your life.
By Week 3, the rituals don't feel like a "program" anymore. They feel like how you start and end the day. That shift is the point.
Most people find the eating window has naturally settled into whatever works for their schedule. Honor that — the specific hours matter less than maintaining the 3+ hour pre-sleep window.
Days 22–30 — The final week. Document your results. Decide what comes next.
Go back to your Day 1 baseline. Compare each category carefully and honestly. The assessment exists not to grade your performance — it exists to show you what's worth continuing.
If the 30-day reset showed results worth building on, the 90-day transformation is the next step. Weeks 5–12 add movement, deeper dietary shifts, and protocol refinements. Book a consultation to discuss whether it's right for your situation.
Days 1–7 — Same foundation as the 30-day reset. The 90-day extends from here.
Weeks 1–4 of the 90-day program are identical to the 30-day reset. See the for full Week 1 detail.
The key difference: in the 90-day version, you're building a deeper foundation knowing there are 8 more weeks ahead. Focus on understanding why each element of the protocol works, not just following it mechanically.
You're not doing this for 30 days to see if it works. You're doing it for 90 days to rewire how you live. That context changes how you approach the first week — with less urgency, more curiosity.
Days 8–14 — See 30-Day Week 2 for full protocol detail.
Same protocol as . Begin keeping a daily log this week — you'll reference it at the 60-day mark.
Days 15–21 — Same as 30-Day Week 3, with added focus on movement prep.
Same core protocol as . Begin preparing for the movement phase starting Week 5 — identify what movement types you'll be doing and what equipment (if any) you need.
Days 22–28 — 30-day foundation complete. Moving into the deepen phase.
Complete the same assessment as the 30-day program. Document sleep, energy, gut, and mental clarity changes. This becomes your 90-day baseline midpoint.
Then: prepare for Week 5's movement integration. The foundation ritual stays identical — the movement protocol layers on top of it.
Days 29–35 — Introducing structured movement alongside the daily ritual.
This isn't about performance — it's about getting the body moving consistently alongside the protocol. Any of these work well in the fasted morning window:
• Bodyweight training (push, pull, hinge, squat patterns) — 20–30 minutes
• Trail or nature walking — 30–45 minutes
• Functional resistance work — 3 sets of 5–8 exercises
• Yoga or movement flow — 20–30 minutes
Start with what you'll actually do. Consistency beats intensity every time.
Days 36–42 — Increase movement frequency and intentionality.
Maintain the full morning and evening ritual. This week, increase movement to 4–5 sessions if Week 5 felt manageable. Focus on full body patterns — nothing isolated or machine-dependent.
If you're doing trail walks: extend distance or terrain difficulty. If you're doing bodyweight: add a set or increase the complexity of movements (single-leg variations, etc.).
Days 43–49 — Active recovery and the bath/recovery product stack.
This week intentionally pulls back movement volume (2–3 sessions) to focus on recovery quality. Add one or two of the following recovery practices:
• Epsom salt bath (SaltWorks Ultra Epsom) — 20 minutes, 2x this week. Sulfate supports liver detox; magnesium absorbs transdermally.
• Indian Healing Clay mask (Aztec Secret) — pore cleansing, used externally 1x this week.
• Extra magnesium oil application post-movement
Active recovery: light walks, gentle stretching, deliberate rest. Not zero — just intentionally easy.
Days 50–56 — 60-day mark. Full protocol review before the sustain phase.
Compare against your Day 1 baseline AND your Week 4 baseline. You have two reference points now. What improved in the first 30 days vs. what improved in the second 30?
Days 57–63 — This stops being a program and starts becoming how you live.
By Week 9, you have 8 weeks of data about your own body. The protocol isn't rigid — adjust it based on what's worked. Maybe you've found the beet crystals alone work better than the tea mix. Maybe you do better with the ACV shot on some days and skip it on others.
The non-negotiables stay fixed: morning ritual before solid food, 7pm eating cutoff, evening wind-down. Everything else can be adapted to your life.
4–5 sessions per week. By now, movement should feel like something you want to do, not something you have to do. If it doesn't, we troubleshoot what type of movement you're doing.
Days 64–70 — Life doesn't accommodate a perfect protocol. Test the real world.
This week introduces "real world" variations deliberately: travel scenarios, social eating situations, days where the routine breaks. The goal is to demonstrate that the core protocol survives imperfect conditions.
If you have travel or a social event this week: maintain the morning ritual and evening wind-down even if the eating window slides. Keep at least 2 of the 3 non-negotiables every day. The 7pm rule will be the hardest — that's intentional.
Recovery: don't stress missed protocol days. Document what happened and what you chose to do differently. That's the data.
Days 71–77 — Building the habits that keep working after the program ends.
This week is about identifying the 3–5 specific elements of the protocol that will stay with you permanently. For most people, this list includes: morning broth ritual, 7pm eating cutoff, evening magnesium oil, and 3–4 movement sessions per week.
Write down your personal list. These are your long-term anchors. The program ends — the anchors don't.
Review your product stack. Which products have you been using consistently? Order an extra supply so you don't break the ritual during a restocking gap. The ritual is fragile when product runs out and isn't replaced quickly.
Days 78–90 — The final week. Full program review and what comes next.
Execute the protocol exactly as designed for the final 7 days. No changes, no experiments. Clean execution for a clean close.
Compare against Day 1, Week 4, and Week 8. You have three reference points. The trajectory matters as much as the endpoint.
The protocol becomes your baseline. Many clients continue with monthly check-ins, seasonal protocol adjustments, and ongoing movement coaching. Book a consultation to talk through what makes sense for the next phase of your health.
We'll talk through which program fits your situation, answer questions about the protocol, and map out Week 1 together. No pressure. Just an honest conversation.
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