The Reset Guide
Feel wired but exhausted? Craving carbs, skipping sleep, or stuck in survival mode?
Here’s how to restore your recovery system—before you even think about training harder.
Let’s get one thing clear:
You can’t push through poor recovery. You have to reset the system that’s breaking down in the first place.
The Reset phase of the Optimise Method™ is where we do exactly that.
This is where we:
Repair your recovery capacity
Rebuild gut rhythm and reduce cravings
Downshift your nervous system so it can actually adapt again
If your body feels stuck in “on” mode…
If you’re not sleeping, not digesting, and definitely not recovering…
Then don’t start with workouts—start here.
🧠 First, know the signs:
You might need a Reset if:
You wake up tired—even after 7+ hours of sleep
You crave sugar or carbs constantly (especially late afternoon)
You’re bloated, inflamed, or have weird gut symptoms
You swing between wired and wiped out
You keep “trying to train” but everything feels like too much
This isn’t weakness. It’s system overload.
And it won’t get fixed by more supplements, stricter food rules, or pushing harder.
✅ 1. Restore Recovery Capacity
When recovery is gone, everything suffers: energy, digestion, strength, resilience.
We start simple:
Your new daily recovery baseline:
10–30 minutes of breath-led walking
→ Outdoors if possible, nasal breathing only
Bedtime buffer
→ Screens off, lights low, 30+ minutes before sleep
1–2 “downshifts” per day
→ Breathwork, legs-up-wall, cat-cow + humming, or anything that makes you sigh
📌 Think of this as giving your nervous system brakes again.
✅ 2. Reset Gut + Cravings
If your gut is inflamed, your nervous system will stay inflamed too. Cravings, mood swings, and fatigue usually start here.
Start with rhythm, not restriction:
Your gut reset rhythm:
Anchor meals → 3 set meals, no grazing or skipping
Hydrate early → 500ml water before caffeine or food
Protein + fibre→ Every meal
Light at night → Finish eating 2+ hours before bed
No need to cut carbs, go low FODMAP, or overanalyse yet. Just restore rhythm so your gut can stabilise.
✅ 3. Downshift the Nervous System
Most clients in Reset are stuck in sympathetic overdrive—always alert, never truly resting.
Here’s how we calm the system:
Stack breath + movement → Try a 5-minute crawl/walk + breath flow
Vagus nerve triggers → Humming, gargling, cold face rinses, laughter, music
One “joy input” per day → Low-pressure, real-life, no productivity required
📌 These aren’t hacks. They’re safety signals—telling your body it’s finally okay to exhale.
🧭 So… is this your phase?
Reset is for you if:
Your energy, sleep, digestion, and cravings feel unpredictable
Even light training feels like a stressor
You’re inflamed, wired, bloated, or burnt out
You know you need to slow down—but aren’t sure how to do it without falling apart
This is where you build the baseline.
Before strength, before fat loss, before performance.
Reset is the work under the work.
🔧 Want help rebuilding from the ground up?
That’s exactly what we do inside the Recovery Engine—restore energy, gut rhythm, and recovery capacity so you can train again (and actually adapt).
👉 Book a quick call here– we’ll figure out if this is your phase and what your system needs most right now.
Not your phase?
💪 Rebuild Guide → If you can train, but struggle to recover
🧠 Rewire Guide → If your body’s ready, but mindset and habits keep stalling progress
