The Reset runs Saturday October 10 to Sunday November 8. Tell me where your body is and I’ll show you which phase you’ll be in on October 10 — and what to do each day after that.
Step 1
Which one is you?
You follow the moon. Day 1 is Saturday, October 10 — the new moon — and the whole group moves together.
Step 2
How much fasting have you done?
On Saturday, October 10 you’ll be in
Power Phase 1
Fasting that day
How you’re eating
Movement that day
Step 3
Your 30 days
Tap any day and the card above tells you what that day looks like.
* The two 24-hour gut-reset fasts are optional. They are there if you want to push. The reset works without them.
You can move days inside a phase. If your 24-hour fast lands on a Saturday and Monday suits you better, swap them — as long as both days sit in the same phase. Moving a day from one phase into another is the one thing that breaks the plan.
Putting this somewhere you’ll see it
Print it. On a computer press Ctrl+P (Mac: Cmd+P). On a phone, tap Share, then Print. Stick it on the fridge.
Or copy it. The button below copies all 30 days as a list. Paste it into your Notes app, or email it to yourself.
Or bookmark this page. It remembers your answers, so it opens where you left it.
Reference
The four phases
What are net carbs? The carbs your body actually absorbs. Look at the label, take the total carbohydrate, subtract the fiber, and that is your number. Fiber passes through, so it does not count against you.
Where there is a range — if you are post-menopausal and weight loss is the goal, aim at the low end of it.
Power Phase 1
Days 1–10
Eat: Ketobiotic — about 50 g net carbs, higher healthy fat. Both Power Phases want insulin low. Estrogen is building through this one.
New to this: 13 hrs days 1–4 · 15 hrs day 5 · 17 hrs days 6–10 Fasted before: 15 hrs days 1–5 · an optional 24-hour gut-reset fast on day 6 · 17 hrs days 7–10
Move: HIIT and strength. Hormones are low and climbing — this is when your body handles hard work best.
Manifestation
Days 11–15
Eat: Hormone feasting — 100–200 g net carbs. Salad, bitter greens, sweet potato, quinoa, rice, tropical fruit.
Both tracks: 13 hours every day — and never past 17, even if you’ve fasted for years.
Move: Build muscle. Lift heavier than usual; this is the window where strength gains come easiest.
Power Phase 2
Days 16–19
Eat: Ketobiotic — about 50 g net carbs. Insulin low again. Fibrous food matters here: bloating around day 17 means you needed more of it last week.
New to this: 15 hrs, days 16–19 Fasted before: an optional 24-hour gut-reset fast on day 16 · 17 hrs days 17–19 This is the window where a longer fast fits best, which is why the gut-reset fast sits on day 16.
Move: HIIT and strength again — but back off if you are under real stress.
Nurture
Days 20 to your period
Eat: Hormone feasting — about 150 g net carbs. Sweet potatoes, potatoes, tropical fruit, bananas for potassium, dark chocolate for magnesium. The one phase where a glass of wine fits.
New to this: no fasting at all Fasted before, still cycling: no fasting — your period is coming Fasted before, no cycle: 13 hrs
Move: Yoga, walking, gentle. Nothing that asks a lot of you.
