Nutritionist Rose Ferguson has introduced a four-week lifestyle program called 'The Reset,' designed to help individuals, particularly in midlife, address common health issues such as weight gain around the middle, fatigue, brain fog, and poor sleep. Ferguson, a functional practitioner with 15 years of clinical experience, states that these symptoms often stem from chronic inflammation, hormonal imbalances, stress, and poor gut health.
'The Reset' is presented not as a crash diet but as a sustainable framework to recalibrate the body. The plan focuses on removing inflammatory foods and habits while increasing nutrient-dense foods and incorporating targeted lifestyle changes. The program is divided into weekly phases, each with specific guidelines.
Week One: Preparation
The initial week emphasizes preparation by removing foods and habits that can cause inflammation and disrupt blood sugar. Key rules include getting 10 minutes of daylight exposure within 60 minutes of waking to set the circadian rhythm, consuming three balanced meals with protein and fats, and increasing intake of plants, fruits, nuts, seeds, legumes, and beans to aim for 25-35 grams of fiber daily. Participants are advised to eat within a 12-hour window to allow insulin levels to drop, facilitating fat burning. Reducing caffeine, avoiding ultra-processed foods (UPFs), refined carbohydrates, wheat, sugar, dairy, alcohol, dried fruits, and certain processed fats are also part of the plan. Physical activity involves hitting a step count of 7,000 daily with light stretching, and maintaining a regular bedtime routine without screens for 30 minutes prior.
Week Two: Shifting Gears
Building on the first week, the second phase extends the fasting window to 16 hours, with all food intake confined to an eight-hour period. The meal structure remains three balanced meals without snacking, and the step count increases to 8,500 daily, complemented by two 20-minute strength training sessions. Daily intake of eight portions of vegetables and fruit is encouraged, along with one tablespoon of fermented foods to support gut health, with a caution for those sensitive to histamine. Eggs and nightshade vegetables (potatoes, tomatoes, aubergines, bell peppers) are temporarily excluded to focus on gut repair and potential inflammation reduction. The week also includes one liquid-only day for blended soups and juices, allowing the gut to focus on renewal.
A daily 'Movement, Journaling, Meditation, Breathwork' (MJMB) protocol is introduced. This 12-minute sequence includes three minutes of movement to signal wakefulness and regulate cortisol, three minutes of journaling to reduce stress, two to three minutes of meditation to calm the nervous system, and one to two minutes of 'box breathing' to activate the vagus nerve and promote relaxation.
Week Three: Maintenance and Reintroduction
This week focuses on maintaining progress while gradually reintroducing previously eliminated foods. Nightshade vegetables, eggs, gluten-containing foods, and dairy are reintroduced one at a time, with a 48-hour gap between each introduction. Participants are instructed to observe their body's reactions to these foods. The plan continues with eight portions of plants daily, protein at every meal, and alternating between 16:8 and 12:12 fasting windows. Daily steps increase to 9,000, with three short strength training sessions. Maintaining morning daylight exposure, hydration, and limiting caffeine are emphasized, alongside eating at least two hours before bed and avoiding screens an hour prior.
Week Four: Consolidation
The final week aims to solidify the established habits for long-term living. The fasting window is set at a sustainable 12:12. Daily intake should include ten portions of plants with protein at every meal, and snacking remains discouraged. Alcohol consumption is permitted twice during the week in limited quantities, with attention paid to its impact on sleep, mood, and digestion. The step count aims for 10,000 daily, with three spread-out strength training sessions. The program emphasizes listening to how the body feels—energy levels, mood, sleep quality, and digestion—as the primary markers of success, rather than just quantifiable data.
'The Reset' is based on Ferguson's clinical experience and scientific data. The program is detailed in her book, 'The Reset: The 4 Week Plan to Feel Better Than Ever,' published by HQ, HarperCollins.