reset and recharge: the 7-day metabolic reset we do quarterly

Next Reset runs July 13-20!

---

Welcome to Nest Wellness! Browse hundreds of recipes in my recipe index, explore my ebooks over on my website, or dive deeper with my Blood Sugar Method course.

---

Reviewed by Dr. Michael Bollinger, MD

Dr. B. and I have been doing a quarterly metabolic reset for the past several years. Every three months, we combine strategic fasting with nutrient-dense eating to practice metabolic flexibility, reduce inflammation, and support our liver’s natural detoxification processes. If you have joined us in the past, we have referred to this as a quarterly detox. Because this isn’t technically a detox, we have “rebranded” and will call it The Reset Method going forward!

this green blender soup is a Reset Method favorite!

what this reset is (and isn’t)

This is NOT a “liver cleanse.” Your liver detoxifies your blood automatically, 24/7. It doesn’t need external help, it needs reduced burden and the right nutrients.

This IS: A combination of strategic fasting (Days 1-2) for metabolic benefits and autophagy, followed by nutrient-dense eating (Days 3-7) that provides what your liver actually needs for Phase 2 detoxification.

understanding how your liver works

Your liver uses a two-phase detoxification system:

Phase 1: Transforms fat-soluble substances (hormones, medications, environmental chemicals) into intermediate compounds

Phase 2: Binds these intermediates to molecules that make them water-soluble and ready for elimination

Phase 2 requires specific nutrients:

• Amino acids from protein (for glutathione and conjugation pathways)

• Cruciferous vegetables (upregulate Phase 2 enzymes)

• B vitamins (for methylation)

• Fiber (binds what the liver packages and carries it out)

The problem with typical cleanses: Juice fasts and low-protein protocols deprive your liver of the nutrients it needs for Phase 2.

After Phase 2: Your liver packages hormones and toxins into bile, which travels to your intestines. Healthy gut bacteria and adequate fiber carry them out. Unhealthy gut bacteria can reactivate them (especially estrogen) and send them back into circulation. This is why fiber is non-negotiable.

why do we do this quarterly reset

1. Practice metabolic flexibility

Modern eating patterns (constant snacking, high-carb diets) keep insulin high and keep us locked in sugar-burning mode. This reset:

• Days 1-2: Shifts you into fat-burning mode

• Days 3-7: Maintains metabolic health with balanced eating

Result: Steadier energy, better blood sugar control, improved fat metabolism

2. Kickstart autophagy

Autophagy is your cells’ self-cleaning system—breaking down and recycling damaged components. Benefits include improved longevity, enhanced immune function, reduced inflammation, and cellular rejuvenation.

Autophagy ramps up with 24-48 hours of fasting. At 72 hours, your immune system gets a substantial upgrade.

Important: Days 1-2 focus on autophagy and metabolic benefits.

3. Reduce inflammation

We temporarily remove common inflammatory triggers:

• Refined sugar, refined grain, and high-fructose corn syrup

• Alcohol

• Processed foods and seed oils

• Dairy, gluten, soy, corn, nuts, eggs

4. Support your liver

What burdens your liver:

• Alcohol

• Refined sugars/fructose (lead to fatty liver)

• Processed foods

• Excessive medications/supplements

What supports your liver:

• Adequate protein for Phase 2 detoxification

• Cruciferous vegetables

• Fiber (30+ grams daily)

• Hydration

Our approach:

• Days 1-2: Minimal burden (fasting reduces digestive work)

• Days 3-7: Vegetable forward, ample protein, fiber-packed meals

5. Additional benefits

• Better blood sugar management (often 10-15 point drops)

• Enhanced energy and mental clarity

• Improved digestion and gut health

• Hormone balance (especially estrogen metabolism)

• Weight management

• Metabolic confidence

how our reset works

Days 1-2: Metabolic fasting + autophagy

What you’ll do: Consume 4 functional medicine protein shakes daily only, no solid food. These shakes provide just enough nutrition to prevent muscle wasting while keeping you in a fasted, fat-burning state.

What’s happening:

• Metabolism is shifting to fat-burning

• Autophagy is ramping up

• The digestive system is getting a break

• Blood sugar is stabilizing

• Inflammation is calming

What to expect:

• Day 1: Possible hunger or mild headache

• Day 2: Most feel energized, clear-headed, and surprised at how good they feel

  

Days 3-7: Nutrient-dense liver support

The formula for each meal:

• Protein (25-35g): Chicken, fish, turkey, grass-fed beef, tempeh, tofu, legumes

• Cruciferous vegetables (1-2 cups): Broccoli, cauliflower, Brussels sprouts, cabbage, kale, bok choy, arugula, collard greens, kohlrabi, radishes, turnips, rutabaga, watercress, mustard greens, broccolini, broccoli rabe, broccoli sprouts

• Other vegetables (fill half your plate): Leafy greens, bell peppers, zucchini, asparagus

• Healthy fats: extra virgin olive oil, avocado

• Fiber-rich additions: Berries, chia seeds, basil seeds, flax seeds, beans, avocado

What we’re removing: Refined sugar, alcohol, processed foods, dairy, gluten, grains, soy, corn, nuts, sugar

Why these foods:

• Protein: Provides amino acids for Phase 2 conjugation pathways

• Cruciferous vegetables: Upregulate Phase 2 enzymes, support estrogen metabolism, provide fiber

• Fiber (30+ grams daily): Binds hormones and toxins in intestines and carries them OUT

• Healthy fats: Support hormones, nutrient absorption, satiety

I provide all of the recipes for days 3-7—delicious, satisfying meals, not deprivation.

additional support practices

Hydration: Half your body weight in ounces. Add herbal teas, sugar-free electrolytes, and lemon water.

Gentle movement: Walking, yoga, stretching. Avoid intense workouts—your body is working hard.

Heat & lymphatic support: Epsom salt baths, dry brushing, sauna if available.

Rest: 7-9 hours nightly, earlier bedtime, reduced screen time.

what we’re NOT doing

❌ A “liver cleanse” (your liver doesn’t need cleansing)
❌ A juice fast (removes fiber, spikes blood sugar)
❌ Extreme deprivation (days 3-7 are abundant meals)
❌ A magic bullet (sustainable health is a daily practice)

what we ARE doing

✅ Practicing metabolic flexibility
✅ Triggering autophagy
✅ Temporarily removing inflammatory triggers
✅ Providing nutrients for Phase 2 liver detoxification
✅ Supporting gut health for proper elimination
✅ Building sustainable quarterly habits

step 1: choose + order your reset kit

You’ll need to purchase one of the following kits:

Via Fullscript

• Paleo Cleanse Plus Kit

• Metagenics Clear Change Kit

• Standard Process Complete Detox Kit

• Core Restore by Ortho Molecular
  Create a Fullscript account today and save 20% off everything you order, always.

Or

Dr. Cabral Detox Kit
Exclusive Offer: Use code BETH10 to save on your kit

Please order your kit at least 2 weeks before the Reset to ensure it arrives in time. We begin April 13, so order by March 28th to receive your kit in time!

The Reset Method Detox Kit Ingredient Comparison

154KB ∙ PDF file

Download

Download

step 2: register

Once you’ve ordered your kit, register here.

You’ll receive access to:

• Reset preparation + support

• A seasonal recipe collection

• Detox-friendly shopping list

• Access to my private IG chat group

PS: We do this reset each January, April, July, and October. Join us anytime!

the bottom line

Your liver needs you to:

Stop burdening it: Limit alcohol, reduce refined sugars and refined grains, minimize processed foods

Give it what it needs: Adequate protein, cruciferous vegetables, fiber, hydration

Support elimination: Healthy gut, 30+ grams of fiber daily, regular bowel movements, adequate water

This quarterly reset combines strategic fasting for metabolic benefits with nutrient-dense eating to support your liver’s natural processes.

It’s not sexy. It won’t make a dramatic Instagram transformation in 7 days.

But it’s real. It’s evidence-based. And it works.

Ready to join us?

what past participants say:

“The first two days of shake only were truly energizing for me...no headaches and tons of energy.”

“My cravings to snack have disappeared and I am much more satiated with less food!”

“I cannot stop looking at my glowing skin, my eyes became brighter, I definitely lost some weight, overall feel uplifted mood, lots of energy and clarity of mind.”

“What’s changed? 5lbs weight loss, no 3pm slump, no craving for sugar, water consumption is up, my GI issues feel like they are getting back to normal. What a difference 7 days make.”

products that support The Reset Method

Whether you join us or not, these products support healthy metabolism and elimination year-round:

1. Epsom salts - I love this ginger and lemon blend and this lavender soak, which uses all-natural essential oils.

2. Dry brush - Natural fiber for lymphatic drainage

3. FOIE tea - Liver support herbs by Melissa Hsu (code NEST10)

4. LMNT electrolytes - Sugar free hydration

5. Reset Recipe ebooks - Seasonal Reset Recipe ebooks for Winter, Spring, Summer, and Fall for days 3-7.

I hope you will consider joining us! If you enjoyed this post, please “like” and “restack” to help others find their way to better health, too!

Thank you for being here,

Some links in this newsletter are affiliate links, meaning I may earn a small commission if you make a purchase. This helps keep Nest Wellness running at no extra cost to you. I only recommend what I truly believe in. Thank you for supporting this community!

REFERENCES CITED IN THIS POST:

Autophagy + fasting:

• Short-term fasting induces profound neuronal autophagy (PMC): https://pmc.ncbi.nlm.nih.gov/articles/PMC3106288/

• The effect of prolonged intermittent fasting on autophagy (ScienceDirect): https://www.sciencedirect.com/science/article/pii/S2666149723000063

• Mechanistic insights into fasting-induced autophagy in the aging heart (PMC): https://pmc.ncbi.nlm.nih.gov/articles/PMC10989221/

Liver detoxification + cruciferous vegetables:

• The synergistic upregulation of phase II detoxification enzymes (PubMed): https://pubmed.ncbi.nlm.nih.gov/11446830/

• Therapeutic potential of sulforaphane in liver diseases (PMC): https://pmc.ncbi.nlm.nih.gov/articles/PMC10495681/

• Mechanisms Underlying Biological Effects of Cruciferous Glucosinolate-Derived Isothiocyanates (Frontiers): https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2020.00111/full

Gut bacteria + estrogen metabolism:

• Gut microbial beta-glucuronidase: a vital regulator in female estrogen metabolism (PMC): https://pmc.ncbi.nlm.nih.gov/articles/PMC10416750/

• Associations between Dietary Fiber, the Fecal Microbiota and Estrogen Metabolism (PMC): https://pmc.ncbi.nlm.nih.gov/articles/PMC7875566/

Metabolic flexibility:

• Metabolic Flexibility and Its Impact on Health Outcomes (Mayo Clinic Proceedings): https://www.mayoclinicproceedings.org/article/S0025-6196(22)00042-8/fulltext

• Flipping the Metabolic Switch: Understanding and Applying Health Benefits of Fasting (PMC): https://pmc.ncbi.nlm.nih.gov/articles/PMC5783752/