The exact protocol I use with clients — morning ritual, evening wind-down, full product stack, and a week-by-week guide. Printable. No fluff.
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Green Eye Open · Paul Gover, NCSF-CPT · Janesville, WI
A 30-day protocol built around daily timing, specific nutrition rituals, and targeted supplementation. The goal is simple: give your gut, liver, and nervous system a window to reset — without starvation, without obsessive tracking, without turning your life upside down.
This protocol works by stacking two daily rituals (morning and evening) around an intentional eating window. Most people feel a noticeable shift by Day 7–10. By Day 30, the protocol tends to feel natural — not like a program, just like how you live.
This is a coaching protocol, not a medical treatment. Consult your physician before starting, especially if you have existing health conditions or take prescription medications.
Every morning begins the same way — before any solid food, ideally within 30 minutes of waking up.
No solid food until afternoon — ideally early to mid afternoon. The longer this window stays clean, the more work your body can do. Coffee or tea without cream is acceptable (black or with water only).
This is not a calorie restriction protocol. Eat real food, eat until you're satisfied. The rule is simple: no food after approximately 7pm. Give your digestive system 3+ hours before you sleep.
Most people find the natural eating window lands around 1pm–7pm. Some prefer noon–6pm. Let your hunger guide the start — the 7pm cutoff is the non-negotiable.
The evening ritual is about recovery and sleep quality. It takes about 5 minutes and makes a real difference in how you sleep and how you wake up.
The tingling from magnesium oil is normal at first — it fades after a few days as your levels build up. Start with a small amount if your skin is sensitive.
All products are available on Amazon. None require a subscription or special sourcing.
| Window | Product | Brand | Price | Use |
|---|---|---|---|---|
| Morning | Instant Bone Broth Chicken | Bare Bones | $18.99 | Base of morning ritual |
| Morning | Instant Bone Broth Beef | Bare Bones | $18.99 | Alternate with chicken |
| Morning + Evening | Organic MCT Oil | Carrington Farms | $24.99 | Stir into broth + tea |
| Morning (optional) | ACV Honey Cayenne | Bragg | $14.99 | Wellness shot before/after broth |
| All Day | Mineral Sea Salt | Baja Gold | $12.99 | Add to food, water, or broth |
| With Meals | Organic Digest+ Enzymes | Garden of Life | $19.99 | Take before or during larger meals |
| Evening | Organic Beet Crystals | Flora | $24.99 | Stir into evening tea |
| Evening | Magnesium Oil (Undiluted) | Essentially Based | $20.00 | Apply topically after tea |
Knowing what's normal helps you stay consistent. Here's what most people experience.
Focus on locking in the protocol consistently. Energy may dip slightly as your body adjusts. Sleep often improves first — sometimes as early as Day 3–4.
Most people notice energy stabilizing and gut comfort improving. Morning hunger may decrease. Mental clarity often shows up here. Keep the 7pm cutoff tight.
The protocol feels natural now. Fine-tune your eating window to fit your schedule. Add light movement — morning walks pair well with this phase.
Document what changed — sleep, digestion, energy, body composition. This week ends the 30-day reset. Many people continue on the 90-day path here.
Don't skip the evening ritual. It's the most overlooked part and one of the highest-impact. Magnesium affects sleep depth and recovery in ways most people don't expect.
The first 3–4 days are an adjustment. If you're coming from a diet heavy in processed food or late eating, you may feel sluggish. That's normal. Push through to Day 7.
Salt is your friend. Mineral sea salt (not table salt) helps maintain electrolytes as your eating window narrows. Use it liberally — on food, in water, in the morning broth.
Tracking matters. Keep a simple note — even just 3 words a day about energy, digestion, and sleep. You'll want those observations when you do the Week 4 assessment.
The protocol above is what I give every client who comes in for a body reset. If you want personalized guidance, check-ins, and the full 90-day curriculum — book a free consultation and we'll talk through it.