30-Day Protocol

The protein anchor recommends starting every snack or breakfast with at least 10 grams of protein. The reset protocol is built around the zero liquid rule, protein anchor, and fiber gate. Progressive implementation is recommended because applying all changes on day one is described as a common mistake. The zero liquid rule requires calories to come through chewing rather than drinking for 30 days. The fiber gate replaces one refined grain at each meal with a whole grain or vegetable alternative.