Healthy Breakfast

The RESET Food Plan
Change Your Body Change Your Life

by Dr. Cassone





"Let Food be thy Medicine and Medicine by thy Food." - Hippocrates



The RESET Food Plan was designed for patients with any degree of blood sugar instability and/or gastrointestinal tract issues. It is a general starting point and is often modified per patient as treatment progresses. It is also a safe and effective strategy that may help with weight loss, lowering cholesterol/triglycerides, managing blood pressure, and useful for anyone wanting a general boost in health. 

Related Symptoms (not necessary to have all symptoms):

  • cravings (for carbohydrate foods/sweets)

  • weight gain

  • fatigue

  • poor concentration

  • foggy thinking

  • mood swings

  • disturbed sleep

  • bloating

  • gas/burp

  • fluctuating stool pattern (loose/constipated)

  • acid reflux
  • irritable if meal missed "hangry"

  • headaches


  • elevated HbA1c

  • elevated cholesterol and/or triglycerides

  • low sex drive

  • urinating at night

  • tired after eating

  • swollen ankles

  • changes in blood pressure

  • abdominal pain

  • IBS/cramping/sense of urgency

  • diverticulitis

  • gastritis

  • ulcer

  • recurring urinary tract infections or yeast infections

  • candida overgrowth or SIBO

  • anxiety

  • depression

Advanced Related Pathologies:

  • fibromyalgia

  • autoimmune disorders

  • hormone imbalances including sexual dysfunctions

  • neuropathies

  • circulatory dysfunction

  • IBD/Crohn's/Colitis

The RESET Food Plan:


The plan itself is based on the following allowed and not allowed food items. We have transformed the lives of many patients with this simple plan. Follow the food plan and your health is very likely to improve. The phases and shakes are based on years of experience and offer the greatest results with a simple road map leading to maintenance. The phases and shakes should be used for the best outcomes in addition to following the prescriptions given by Dr. Cassone and the team. 


RESET Food Plan Instructions: 
Allowed: vegetables, nuts, seeds, pork, lamb, poultry, beef, fish, and eggs (list of allowed vegetables).


Not Allowed: grains, starches, beans, milk, and sugars (bread, pasta, potato, rice, corn, chips, oats, crackers, etc.). Carbohydrate sources will be primarily from nuts, seeds, fruits, and vegetables.

Allowed but Limited: fruits/berries (no more than one serving a day), coffee, dressings, sauces, cheese (including cottage cheese), plain yogurt, stevia/xylitol, liquor with non-sugar mixer (e.g. vodka, soda water, lemon)

The RESET Food Plan Phases

► Phase I: During this initial phase you will follow the RESET Food Plan strictly and allow yourself to eat as frequently, and as much, as you like as long as you do not deviate from the plan. Frequent eating may be necessary during this phase until the body begins to burn fat as a fuel source (not necessarily for weight loss but for blood sugar/fuel stability). The goal of phase I is to reduce cravings and balance energy levels. This is accomplished by desensitizing the pituitary in the brain to abnormal insulin responses resulting in the pancreas over producing insulin (in other words to stop the body from overreactions to food). These reactions affect the entire hormone system as well as the gastrointestinal system and are ultimately caused by the body's attempt to manage blood vessel inflammation (which can be from sugars, chemicals, leaky gut, or infections). 



  • less cravings

  • more energy

  • less bloat

  • better sleep

  • improved stool pattern

Although the first few days may be uncomfortable (due to food cravings or minor fatigue), there should be noticeable improvements in the expectations list by the end of week one. If not then consult Dr. Cassone (or the team) and adjustments to prescriptions and modifications to the plan may be made. Phase I should be followed for a minimum of two weeks but can be followed long term depending on symptom improvements and personal goals. 

Cleanse is the main detoxification shake powder that we recommend for anyone on the RESET Food Plan for the best results however, it is optional. Cleanse is tasteless and can be mixed with our Collagen Protein powder (Vanilla or Chocolate) for a tasty low carb meal replacement shake packed with power nutrients. Simply mix 2 scoops of each with water and shake in a bottle. Another option is to mix Cleanse into one of our smoothie recipes. The meal replacement shakes are taken 3 days a week (for example, Monday, Wednesdays, and Fridays consume one shake daily). Additional shakes can be consumed if needed to reduce cravings but get used to the 3 days a week pattern. Cleanse especially important for those with more than 30 pounds to lose and for those with chronic stubborn conditions such as severe allergies, eczema, joint pain, autoimmune conditions, or as part of our general cancer patient support.

After 2 weeks, if satisfied with level of improvements stay on Phase I. If more improvements are needed, then progress to Phase II to increase the therapeutic effects. 

► Phase II: Plan on continuing to follow the RESET Food Plan however, snacks are discontinued. Instead eat 3 meals a day only, which allows for the body to fast between meals. 3 days a week continue to replace one meal with the Cleanse shakes. Follow phase II for 2 weeks and reassess progress. This phase can be followed long term however, if more improvements are needed then progress to Phase III.

► Phase III: This is a more aggressive therapeutic phase of the RESET Food Plan. Continue to follow the RESET Food Plan (no cheating) but 3 days a week is a shake fast (for example Mon, Wed, Fri). On those 3 days consume Cleanse shakes only (no other foods, coffee allowed - heavy cream only or black). On the shake fast days (shake only days) consume up to 3 shakes but the goal is to only have 2 shakes (for example lunch and dinner shakes while skipping breakfast). This strategy allows for the benefits of fasting while keeping nutrients up, protein to prevent muscle loss, and detoxification pathways activated. Follow phase III until labs, symptoms, and weight is in healthy ranges (weeks, months, and for some up to a year).


[This phase can be modified to doing the shake fasts only one or two days a week depending on motivation and how one feels however, for best results skip modifications.]

► Phase IIIa: This is the same as Phase III but without the shakes and has deeper therapeutic effects. Water fasting can be risky for loss of muscle tissue and depletion of core nutrients. Without first getting the body to burn fat efficiently the body may produce stress hormones from the adrenal glands to produce sugar to get through the fast. This pathway is called "gluconeogenesis" and breaks down muscle. The best way to avoid this is to spend time with the prior phases. Subjective symptoms give the best clues for whether or not an individual is ready for (or needs to do) Phase IIIa. If there are still improvements needed (stubborn chronic conditions) then progress to Phase IIIa but only if in prior phases there is little to no cravings. Cravings, fatigue, weakness, and shakiness (low blood sugar feeling) are the best indicators that someone is NOT ready for Phase IIIa and that prior phases need to be followed longer.


[Phase IIIa can also be modified to limit the water fasting to one or two days a week depending of motivation and how well one feels however, for best results skip modifications.]

► Phase IIIb (Jedi Mode): An extended water fast should only be followed under the supervision of the team. The benefits are nothing short of amazing. Fasting is one of the oldest healing traditions but the body must be prepared or it will trigger a crisis mode that is counterproductive. It is best to follow the prior phases until they are comfortable and normal for the body; for the most part effortless. Jedi Mode is a water fast lasting three or more days. Studies have shown a major switch that occurs in the body at day three called Autophagy or Autolysis. Once this switch occurs the body begins to eliminate major toxic particulates through the feces and urine. In other words, the body cleans house radically while protecting healthy tissues. For this reason, it is important to keep water consumption up (no more than a gallon daily) and to avoid constipation (let team know immediately should this present). During an extended water fast people are often surprised at how good they feel and their high energy levels. Continue the fast until instructed or until there is a natural (and powerful) desire to eat. Break the fast with broths or broth based soups for the first two days before resuming prior phases.

Ideally, an extended fast (for those capable and interested) should a done a few times a year for longevity purposes (at the change of each season is fine). 

► Phase IV: This is a maintenance phase that can be followed anytime after a successful experience in Phase III and is a combination of all the phases. For this phase, continue to follow the RESET Food Plan on Phase II however, weekends are non-RESET Food Plan eating days without any restrictions (keep in mind that obvious poor choices will still negatively affect health). One day a week continues to be a fasting day with two Collagen Protein/Cleanse shakes (can be a water fasting day for those than feel comfortable and motivated). For example, Saturday and Sunday enjoy your favorite pizza, sandwich, or tacos, then shake fast Monday while Tuesday through Friday are back on Phase II. This is a maintenance phase and should only be followed if symptoms have not returned. Go back to any prior phase as needed and if any signs of poor health return and consult the team. 



"Change happens when the pain of staying the same is greater than the pain of change." - Tony Robbins 


RESET Links:

Sample Day

What to Expect


Check with your doctor if you have any medical concerns. Recommendations are provided with the intent of supporting the physiological processes of the human body, and not to diagnose, treat, cure, or prevent any disease or condition, are not a substitute for medical care, and have not been evaluated by the FDA.

Image by Dan Gold
RESET Recipes
Weight Loss Modification