You’ve tried eating healthier. You’ve tried training more consistently. But like most of us, life gets in the way. Travel, work, family, stress, whatever it is. This change doesn’t have to be complicated. It just has to be consistent.
That’s why I’m sharing The 30-Day Reset a straightforward, science-backed plan that will help you reset your nutrition, training, and recovery in a sane, sustainable way.
In this article we’ll cover:
Research shows that habits take time. typically more than a couple weeks, before they start to feel automatic. One study found that, on average, it takes about 66 days to form a new habit, but you can make meaningful progress in just 30 days. The key is structure and purpose.
Here’s the mindset: less perfection, more consistency. You don’t have to nail everything every day. What matters is that every day you show up and get a little better. Like training, progress compounds when you build one good day on top of the last.
We break the reset into three pillars:
Each week builds on the last, adding small challenges so you don’t burn out.
Goal: Establish a foundation.
Protein isn’t just for bodybuilders. It’s the most important nutrient for recovery, metabolism, and muscle retention. Aim for roughly 0.7–1.0g per pound of bodyweight, more if you’re training hard.
Goal: Lean into whole, nutrient-dense foods.
This “protein anchor” approach keeps meals satisfying and makes hitting your daily goal much easier.
Goal: Step up your training.
Not every workout needs to be a max-effort effort. Remember: consistency over chaos.
Goal: Optimize sleep and stress resilience.
Recovery is where the work sticks. If you train hard but ignore recovery? You’ll burn out fast.
Resetting your habits doesn’t mean you have to do it alone. Here are a few clean, science-backed products that can help you stay on track:
Perfect post-workout or as a meal replacement to help hit your daily protein goals.
Easy on digestion, great after training, and supports recovery without heaviness.
Keeps hydration and mineral balance on point, especially if training hard or sweating a lot.
I’ve lived both sides of this. In the cage, habits were non-negotiable: sleep, recovery, fueling right, training with purpose. Off the mat? Life gets messy. But good systems aren’t about perfection, they’re about repeatability. Build the system, trust the process, and the results follow.
A 30-day reset isn’t a band-aid. It’s a chance to build patterns that last. Start with the basics, inch forward each week, and lean into consistency over perfection. You’ll feel better, train better, and live better. It’s not easy, but it is effective. And once you build momentum? There’s no stopping you.
Photo by Vitaly Gariev on Unsplash
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