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Healthy Breakfast

The RESET Food Plan
Change Your Body Change Your Life

by Dr. Cassone





"Let Food be thy Medicine and Medicine be 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.


There are many low-carbohydrate diet fads. Some of them are reasonable however, many of them are based on ideologies (don't eat this because cavemen didn't eat it, etc.).  This plan is based on common physiological challenges with the ultimate goal (when possible) to reduce the need for the plan, or to go into a less restrictive maintenance version. It is intentionally simple in design. Counting calories, macros, points, or blocks tend to cause food neurosis. Once cravings are corrected, eating less often and portion control become automatic. 

(not necessary to have all symptoms)

Main Dysglycemia Related Symptoms:

  • cravings (for carbohydrate foods/sweets)

  • tired after eating

  • irritable if meal missed "hangry"

  • not satisfied after eating (wants additional snack)

  • weight gain OR urinating at night

  • fluctuating energy levels

  • poor concentration

  • foggy thinking

  • mood swings

  • disrupted sleep

Main Digestive System Symptoms

  • bloating (abdominal distention)

  • gassy/burping

  • stool pattern changes (loose/constipated)

  • acid reflux
  • abdominal pain


  • elevated HbA1c

  • elevated cholesterol and/or triglycerides

  • headaches

  • low sex drive

  • urinating at night

  • cravings for salty foods

  • tired after eating

  • swollen ankles

  • cramping in calf muscles or feet

  • changes in blood pressure

  • abdominal pain

  • IBS/cramping/sense of urgency

  • diverticulitis

  • foul gas or foul stool (especially if sticky)

  • gastritis

  • ulcer

  • recurring urinary tract infections or yeast infections

  • candida or transient gut flora overgrowth or SIBO

  • anxiety

  • depression

  • kidney stones

  • arthritis

  • gout

Advanced Related Pathologies:

  • fibromyalgia

  • autoimmune disorders

  • hormone imbalances including sexual dysfunctions

  • neuropathies

  • circulatory dysfunction

  • IBD/Crohn's/Colitis

  • cancers

The RESET Food Plan:


The RESET Food 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 (optional) are based on years of experience and offer the greatest results with a simple road map leading to maintenance. For patients of Cassone Wellness, our team will guide you through the phases while evaluating your progress and modifying the custom herbal and nutritional prescriptions as needed. Careful attention to functional diagnosis and custom prescribing is the heart and soul of holistic medicine.  

There are no caloric restrictions on the RESET Food Plan. It is not specifically a high fat nor a high protein food plan. Although it is a lowered carbohydrate plan (because of eliminating obvious high carbohydrate sources), there are plenty of carbohydrates in vegetables, fruits, nuts, and seeds which are allowed. It is easy to still consume 100 grams (net) carbohydrates which many consider to be an upper limit for what the average human body can handle without suffering negative effects.

The 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 (black or heavy cream)
, dressings, sauces, cheese (including cottage cheese), plain yogurt, stevia/xylitol, liquor with non-sugar mixer (e.g. vodka, soda water, lemon)

That’s it!

That is the RESET Food Plan that has made such a difference in so many lives. It is very simple and very doable! The plan can be followed without the phases with plenty of benefits. The phases expand on the plan to deepen the effects and should be followed for the best results and for those with chronic conditions; however, the plan by itself as described can be followed strictly (3 weeks minimum but up to a year or more depending on personal goals) to gain health and then followed as needed or with personal modifications for maintenance. 

Additional Notes:

Drastically lowering carbohydrate intake (<40 grams net carbs) can lead to sudden water loss causing electrolyte imbalances leading to flu-like symptoms. To avoid this, increase consumption of veggies, nuts, and seeds. Carbohydrate intake can be reduced later (if needed) as the body adjusts to burning its own fat efficiently. The first three weeks are all about balancing the fuels and decreasing gastrointestinal irritation. If there are gut symptoms, low carb products that contain wheat or sugar alcohols should be avoided as well as consuming too many raw veggies (hard to digest). If cravings persist, be sure to stick to the plan strictly and increase fat intake to the point of satiation (e.g. add avocado, bacon, etc. to salad). As cravings reduce, fat intake can also be reduced. 

For vegetarians or vegans, lower total net carbohydrate intake to 50-80 grams daily. Those experiencing gastrointestinal symptoms should also avoid food that contain wheat or sugar alcohols and avoid consuming too many raw veggies. 

The RESET Food Plan Phases (most patients start here)

Additional RESET Food Plan Links:

Join our Online Group and Stay Motivated! (members only)

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
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