This Is Exactly What I do When I Need a Physical/Mental Reset
The BBP Reset Method: Real Results in 2 Weeks
You say,
“I’m working out every day this week, cutting sugar and wine, eating 100% clean, and finally getting my act together.”
It starts with all-in motivation and a color-coded plan.
By Day 3, you’re Googling:
“is discipline actually toxic?”
You miss a workout.
You start negotiating with yourself.
Then eat a pint of ice cream while watching fridgescaping tutorials.
FUN.
But it doesn’t have to be that way.
If you’re craving a real reset—one that actually works with your life instead of against it—this is for you.
Just two 45+ minute classes a week makes all the difference!
Here’s the plan:
1. Workout 2–3x/week (and rest in between)
You don’t need daily workouts. You need effective ones.
Take 48 hours between BBP workouts and focus on form and intensity.
Let your body recover and rebuild — that’s when the magic happens. I could get into the science on this but essentially: after intense exercise, your muscles look like they’ve been hit with a cheese grater.
It’s during the recovery phase that they rebuild, get stronger, and become more efficient. If you’re constantly breaking them down, you’re missing a key component of muscle gain.
2. Eat 100g of protein/day (or close to it)
No need to track everything — just start every meal with protein.
Here’s what I ate over a three day period (just listing the protein—each day is well over 100 grams):
•Day : 3 eggs for breakfast, ground bison for lunch, yogurt with pumpkin seeds, hemp hearts, and pistachios for a snack, and a grass-fed burger for dinner. (Other food in there obviously, but that is the protein component)
•Day 2: 3 eggs for breakfast, yogurt bowl for a lunch with all the seeds/nuts/hemp hearts I mentioned before, sardines for a snack, roast chicken for dinner, and 4 oz of chicken liver. Note: I know this is really incomprehensible for many people, but if you roast a whole chicken (we do it once a week!), there is a bag of organs inside. Pull it out, put some olive oil and salt on it (separate the neck if you’re going to feed that to your dog—don’t salt it) and put it in the roasting pan half way through. Then just eat it. It take 38 seconds of your life to consume and gives you so many benefits I don’t have time to write them here.
•Day 3: 3 eggs w/ sauerkraut, salsa, & sour cream (I know it sounds weird but it’s delicious!), left over lamb skewers for lunch, baked navy beans, yogurt with all the seeds/nuts, salmon for dinner.
Vegetarian? Here’s a good example.
• 100+ grams of protein: 3 eggs, toast w/ 2 tbsp of peanut butter, 1 tbsp of chia seeds in water, almond milk or yogurt, 1 c. of cooked lentils, 1 c. of quinoa, 1 c. of Greek yogurt, 2+ tbsp of hemp hearts, 1 c. tempeh in a stir fry= 114 grams of protein.
3. Prioritize 8 hours of sleep
Muscles don’t grow during your workouts — they grow during recovery.
Sleep helps regulate hormones, stabilize your mood, and improve how your body uses glucose and ATP.
If you want better results, go to bed.
4. Start your mornings with these 5 things:
1. Drink a big glass of water before coffee
Start your day hydrated instead of depleted.
Here’s why: Starting with water instead of coffee helps prevent beginning the day in a mildly dehydrated state, which can affect mood, energy, and cognitive function.
2. Move for 2–5 minutes (stretch, squat, walk — anything)
It doesn’t have to be intense — just get your blood flowing.
Here’s why: Even light movement activates the brain’s motivation and reward centers—especially the substantia nigra, which regulates dopamine. Movement early in the day helps lift baseline dopamine levels for longer-lasting energy and focus.
3. Get some natural light (without sunglasses)
Step outside within the first hour of waking.
Here’s why: Light exposure in the morning resets your circadian rhythm, aligning cortisol and dopamine to support better energy, mood, and focus throughout the day.
4. Delay phone/news for at least 2 hours
Till after lunch is even better. Till the end of the day is even better than that. NEVER is... well, we can dream, can’t we?
Here’s why: Early artificial dopamine spikes from scrolling can lower your brain’s dopamine baseline and leave you less motivated later.
5. Eat protein for your first meal (This doesn’t have to be when you wake up; just whenever you’re hungry.)
Feed your muscles and fuel your day.
Here’s why: Protein supports ATP production (your cellular energy source), regulates hunger hormones, and is the cheat code for not being starving by 11am.
BoNus #1:
Stand barefoot on some grass for a minute.
Reset your nervous system and soak up a little Earth magic. Peak hippie.
Bonus #2:
Meditate or say your prayers.
FILL YOURSELF UP before you give.
5. Let yourself get hungry between meals
You don’t need to graze all day.
Let your body build a healthy hunger rhythm so you can increase your sensitivity to leptin and ghrelin (two hormones critical for hunger/satiety).
If you need an afternoon snack, go for it — just make sure it doesn’t compete with your dinner and choose protein FIRST.
6. Make your meals feel good—and do good.
Don’t eat bland food you hate just because someone on the internet said you should. Eat food you love. Eating is a ritual. Breaking bread—especially with friends and family—is sacred.
Prioritize flavor, color, and satisfaction. Stick to high-protein, veggie-forward meals that actually nourish and delight you.
7. Aim for 5+ veggies a day
Add spinach to eggs, chop up bell peppers for snacks, add sauerkraut to eggs or as a small side, roast a big batch for dinner.
No need to overthink it — just keep it colorful and consistent.
8. Wear pants that fit
This one is psychologically crucial.
If your clothes are too tight, your brain goes into rebellion mode.
Comfortable, well-fitting clothes help you stay the course and keep you feeling elevated.
9. Stop reading 20 different fitness tips
Put Instagram down. You don’t need more noise — you need to trust in your own rhythm.
Stick with this plan, do your BBP workouts, and stay consistent. That’s the secret.