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THE 28-DAY TOTAL RESET: REWIRE YOUR METABOLISM, HARMONIZE YOUR HORMONES, AND HACK YOUR BODY'S CLOCK

THE 28-DAY TOTAL RESET: REWIRE YOUR METABOLISM, HARMONIZE YOUR HORMONES, AND HACK YOUR BODY'S CLOCK

Lyle Agagon
February 05, 2026

You feel stuck. You’re doing the “right things”—maybe eating less, moving more—but the scale won’t budge. Your energy crashes at 3 PM. You can’t sleep even when you’re tired. Sound familiar?

The problem isn’t a lack of willpower. It’s that your body’s core systems are out of sync. Your metabolism is sluggish, your hormones are relaying the wrong messages, and your daily rhythm is broken.

For the next 28 days, we’re not going on a crash diet or an intense fitness binge. We are going to reset. We’ll use proven methods in exercise, nutrition, and biohacking to guide your body back to its natural, energetic, healthy state. This is a deep dive into your biology, made simple.

Let’s do this!

EXERCISE 🏋️‍♂️

PHASE 1: RESET YOUR METABOLISM IN 28 DAYS

Your metabolism isn’t just “how fast you burn calories.” It’s the entire process of how your body turns food and oxygen into energy and life. When it’s strong, you feel alive. When it’s slow, you feel stuck.

The goal here is metabolic flexibility, teaching your body to burn fuel (carbs and fat) efficiently. A rigid metabolism is a slow metabolism. Here’s your 28-day exercise plan to reboot it.

Weeks 1 & 2: De-Stress & Prime

For the first two weeks, do NOT do long, hard cardio. If your metabolism is stuck, intense exercise can add more stress, flooding your body with cortisol (the stress hormone), which can tell your body to store fat.

Focus on Low-Intensity Movement & Strength Foundation

What to Do:
- Daily Walking: 45-60 minutes. Outside if possible. This isn’t power walking. It’s a steady, gentle pace. This reduces stress, improves blood flow, and tells your metabolism it’s safe to work without emergency signals.
- Strength Training: 2-3 times per week. Full-body sessions. Use weights that feel heavy for the last 2-3 reps of a set of 8-12. Focus on big movements: Squats, Push-ups (or knee push-ups), Rows, Glute Bridges, Planks. This builds muscle, and muscle is your metabolism’s engine.
You’re lowering systemic stress (cortisol) and building metabolic machinery (muscle). You’re preparing the system for more intensity.

Weeks 3 & 4: Build & Burn

Now safely turn up the heat. Add short bursts of intensity to shock your system in a good way.

Focus on Building Muscle, Boost Burn.

What to Do:
- Strength Training: Increase to 3-4 times per week. You can split sessions: Lower Body one day, Upper Body the next. Keep lifting challenging weights.
- Add High-Intensity Interval Training (HIIT): Once a week. This is the secret weapon. After a 5-minute warm-up (jogging, jumping jacks), go all-out for 30 seconds (sprinting, bike sprint, burpees). Then rest or walk slowly for 90 seconds. Repeat 6-8 times. Done. This 20-minute workout creates an “afterburn” effect, where your metabolism stays elevated for hours.
- Keep Walking: Still get your daily walks in on non-strength days.
HIIT improves insulin sensitivity (so you handle carbs better) and boosts Human Growth Hormone (for repair and fat burning). Combined with more muscle from strength training, your resting metabolic rate (calories burned just existing) increases.

The 28-Day Metabolic Exercise Blueprint:

Daily: 45-60 min walk.
Week 1-2: Strength Train 2-3x. No HIIT.
Week 3-4: Strength Train 3-4x. Add 1x HIIT session.
Always: Listen to your body. Sleep is more important than an extra workout.

NUTRITION 🥑

PHASE 2: THE HORMONE-FRIENDLY DIET BLUEPRINT

Food isn’t just calories. It’s information. Every bite sends messages to your hormones, which control your metabolism, hunger, mood, and energy. We’re going to eat in a way that sends the right messages: “We are safe, nourished, and burning fuel efficiently.”

Forget “good” and “bad” foods. Think: “Is this food sending a good message to my hormones?”

The Big Four Hormones We’re Balancing

Insulin: The storage hormone. When it’s high too often, it tells your body to store fat and blocks fat burning. We want to keep it steady.
Cortisol: The stress hormone. High cortisol tells your body to store belly fat and crave sugar. We want to keep it calm.
Leptin & Ghrelin: These are your hunger hormones. Leptin says “I’m full,” Ghrelin says “I’m hungry.” When they’re out of whack, you never feel satisfied. We want to make them sensitive again.

The Hormone-Friendly Plate Method

Build every meal like this. It’s simple and automatic.

½ Plate Colorful Vegetables: Broccoli, spinach, peppers, zucchini, asparagus. These are full of fiber and nutrients. Fiber is KEY—it slows sugar absorption (balancing insulin) and feeds good gut bacteria.
¼ Plate Quality Protein: Chicken, fish, eggs, beef, tofu, lentils. Protein builds muscle (boosting metabolism), keeps you full (balancing leptin/ghrelin), and requires more energy to digest.
¼ Plate Smart Carbs or Healthy Fats: Pick one to focus on per meal.
- Smart Carbs: Sweet potato, quinoa, oats, berries. Choose these around workouts for energy.
- Healthy Fats: Avocado, olive oil, nuts, seeds. Choose these for non-workout meals for steady energy.
Spices & Herbs: Turmeric, cinnamon, ginger, garlic. These are anti-inflammatory powerhouses that help hormone function.

The Golden Rules

Eliminate Liquid Sugar: Sodas, juices, fancy coffee drinks. They flood your liver with sugar, spiking insulin and telling your body to store fat immediately.
Prioritize Protein at Breakfast: Eggs, Greek yogurt, protein shake. This balances blood sugar from the START of your day, curbing cravings later.
Eat Mindfully: Sit down. Chew. Put your phone away. Stress while eating (cortisol) hurts your digestion and hormone signals.
Don’t Fear Healthy Fats: Your hormones are literally MADE from cholesterol and fats. Avocados, olive oil, and nuts are your friends.

This way of eating naturally controls insulin spikes, reduces inflammation (which messes with all hormones), and provides the raw materials your body needs to build and regulate hormones properly. You’re not starving, you’re strategically nourishing.

BIOHACKING⚡

PHASE 3: THE BIOHACK: CHRONONUTRITION + CHRONOTHERAPY

This is the next-level secret that ties everything together. Chronobiology is the science of your body’s natural daily rhythms, called circadian rhythms.

Your liver, gut, muscles, and brain all have internal clocks. They expect certain things (food, activity, sleep) at certain times. When you eat late at night or get bright light before bed, you confuse these clocks. A confused body is an inefficient, fat-storing, tired body.

Chrononutrition = Eating in time with your body clock.
Chronotherapy = Doing activities in time with your body clock.

Your 24-Hour Circadian Protocol

Morning (5 AM - 12 PM): The “Energy & Burn” Window

Biohack: Morning Sunlight. Within 30 minutes of waking, get 10-15 minutes of sunlight in your eyes (no sunglasses, but don’t stare at the sun). This is the most powerful signal to your brain’s master clock. It sets cortisol to a healthy peak (for energy) and starts the timer for melatonin (sleep hormone) release 14 hours later.
Chrononutrition: Eat a protein-rich breakfast within 1-2 hours of waking. This aligns with your naturally higher insulin sensitivity in the morning. Your body is primed to use fuel.
Chronotherapy: Do your hardest workouts in the late morning if possible. Body temperature rises and hormone levels support performance and recovery.

Afternoon (12 PM - 5 PM): The “Digest & Focus” Window

Chrononutrition: Make lunch your largest meal. Your digestion is strongest, and you have hours to burn the energy. This is a great time for those “smart carbs” if you need them.
Biohack: Afternoon Walk. A 10-20 minute walk after lunch helps control blood sugar spikes better than any supplement. It tells your muscles to soak up the glucose from your meal.

Evening (5 PM - 10 PM): The “Wind Down & Repair” Window

Chrononutrition: Eat a lighter, earlier dinner. Finish eating at least 3 hours before bed. Your metabolism and insulin sensitivity slow down at night. A late dinner pushes your body to digest when it wants to repair, disrupting sleep and fat burning.
Biohack: Dim the Lights. After sunset, reduce blue and bright light. Use app filters on devices or wear blue-light-blocking glasses. This protects your melatonin production.
Chronotherapy: This is time for gentle movement (a walk, stretching), reading, or conversation. No intense work or exercise. You are signaling “rest is coming.”

Night (10 PM - 5 AM): The “Repair & Clean-Up” Window

Biohack: Complete Darkness & Coolness. Sleep in a pitch-black, cool room (65-68°F or 18-20°C). This is important. This is when growth hormone repairs tissues, your brain cleans out waste, and your metabolism resets.
The Magic of Fasting: The time between your last bite at night and your first bite in the morning is metabolic fasting. A 12-14 hour overnight fast (easy if you stop eating at 8 PM and breakfast at 8 AM) gives your digestive system a break, improves insulin sensitivity, and triggers cellular cleanup (autophagy).

NEW RULES TO LIVE BY

This 28-day reset is not a program you finish. It is a new way to live. You have learned how to listen to your body.

You now know how to:

Move to make your metabolism strong.
Eat to keep your hormones happy.
Live in tune with your body's natural daily clock.

This is not a temporary plan. You have learned the rules for a healthy body. Life will get busy. You will have stress. But now you know exactly what to do to feel better:

Get morning sunlight.
Eat protein and plants.
Move your body every day.
Lift heavy things a few times a week.
Sleep in a dark, cool room.

Your metabolism is not broken. You can fix it. Your hormones can work for you. Your body clock can be your guide.

Now, use these rules for life.

You’re Adding Years to Your Life—Are You Adding Years to Your Money?

You train to stay strong.
You eat to stay healthy.
You plan your life around longevity.

But most people miss this part:

Living longer changes the rules for money.

A longer life can mean more healthcare decisions, more years without a paycheck, and more pressure on savings to last. That’s not a problem—it’s just something that needs planning.

That’s why some health-focused people use Index Universal Life (IUL) as part of their long-term strategy. Not to chase returns. Not to time the market. But to create a layer of protection and flexibility for the future.

With IUL policies, people use this approach to:

Protect their family
Build flexible money that they can access later
Reduce stress around the “what if” years

This is about options. Not pressure.

👉Reply “LONGEVITY” and get the 5-minute Longevity Money Playbook

CHALLENGE💪

"Shut-Down by 9 PM" Lockdown Challenge

The Challenge: For the next seven nights, your mission is to be completely done with all eating by 7 PM, and to start shutting off bright lights and screens by 9 PM.

This single hack fixes all three parts of your reset:

Metabolism: A 14-hour nightly fast (7 PM to 9 AM) gives your digestion a long break, teaching your body to burn stored fat for fuel.
Hormones: Eating late confuses your insulin and cortisol. Stopping early keeps them calm.
Body Clock: Darkness after 9 PM tells your brain to make melatonin, the sleep hormone. Deep sleep is when your body does its best repair and reset work.

Your 3-Part Nightly Mission:

The Kitchen is CLOSED at 7 PM. Drink water, herbal tea, or black coffee if you want after. No food. This is non-negotiable.
The Lights Go LOW at 9 PM. Dim your overhead lights. Use lamps instead.
Screens Get BLOCKED at 9 PM. Put your phone on "Do Not Disturb." If you must use a phone, tablet, or computer, turn on the night-shift filter (it makes the screen orange) or put on blue-light-blocking glasses.

By night 3 or 4, you will likely notice it's easier to fall asleep. You may wake up feeling more refreshed. That 3 PM energy crash might start to fade. You are giving your body the long, clean, dark rest it needs to truly reset.