• Program Overview:

  The Pain-Free Reset is a 4-week program focused on reducing inflammation, managing pain, promoting healing, and enhancing recovery through therapeutic nutrition.

  
  

• Inflammation and Pain Link:

  Inflammation causes the release of pain-causing molecules, sensitizing the body to pain. High-sugar foods trigger inflammation, creating a cycle that worsens pain and limits movement.

  
  

• Key Nutrition Concepts:

  • Eat in compacted time periods to reduce blood sugar spikes and inflammation (i.e. you do NOT have to several small meals each day!)

  • Focus on low-carb, moderate-fat, and high-protein meals to manage inflammation.

  • Avoid inflammatory foods, particularly high-sugar and wheat-based products.

  
  

• Feasting in the Evening:

  Contrary to traditional advice, the program promotes eating a large dinner (50% of daily calories!), which improves sleep and helps manage hunger throughout the day.

• Breakfast: HIGH PROTEIN, LOW CARB, LOW FAT

  • consume a protein shake with a high-quality protein powder (whey, pea, or plant-based blend)

  • optional: add 1 handful of fruit

  • aim for 10-15% of total daily calories (for a 2,000 calorie diet = 200-300 calories)

  
  

• Lunch: HIGH PROTEIN, HIGH FAT, LOW CARB

  • ~25% of daily calories

  • 1 palm-sized portion of meat for protein (chicken, fish, or lean beef).

  • 2 “thumbs” of added fats (avocado, cheese, nuts, olive oil).

  • 2 handfuls of fruit (e.g., berries, apples, or oranges).

  • 2 handfuls of vegetables (e.g., broccoli, spinach, mixed greens).

    
    

• Snack: HIGH PROTEIN, LOW CARB, MODERATE FAT

  • aim for 10-15% of total daily calories (for a 2,000 calorie diet = 200-300 calories)

  • avoid carbohydrate-laden foods like bread, chips, crackers, etc.

    o Example: A handful of nuts, a small serving of yogurt, a protein bar, or fruit with nut butter.

  
  

• Dinner: HIGH PROTEIN, HIGH CARB, LOW FAT

  • ~50% of daily calories

  • 2 palms of protein

  • 2 handfuls of complex carbs

  • unlimited vegetables

  • optional: 1-2 handfuls of fruit.

IMPORTANT REMINDERS:

• Focus on Macronutrient Content Rather Than Perfect Portions: Macronutrients are the nutrients that provide us with energy: fat, carbohydrates, and protein. Rather than worrying about getting your measurements and calories just right, focus your energy on building each meal from foods that fit the macronutrient suggestions:

  • Breakfast Shake (high protein, low carb, low fat).

  • Lunch (high protein, high fat, low carb),

  • Snack (high protein, low carb, moderate fat), and

  • Dinner (high protein, high carb, low fat).

    
    

• Trust this idea: if you choose the right food sources for each meal, calories will take care of themselves.

  
  

• Compress Eating Windows: Avoid snacking and focus your energy on compressing eating times into the prescribed meal times (breakfast shake, lunch, snack, dinner). If you're ravenous between meals, you need bigger portions!

Breakfast Shake Example (Protein Powder + Handful of Fruit)

Lunch Example (One "Palm" of Meat/Protein + Fat Source + Fruits & Vegetables)

Snack Examples (Low Carb)

Big Dinner Example (Two "Palms" of Meat/Protein + 2 Handfuls Carbs + Fruits & Vegetables)

• Hunger Management:

  Don't eat until you're full; instead, stop when you're no longer hungry.

  
  

• Reframe Hunger:

  Hunger isn't negative—it can indicate a healthy calorie deficit, especially if you're aiming for weight loss. Feeling a little hungry before meals is normal and okay.

  
  

• Cravings vs. Hunger:

  True hunger feels deep and physical (in the bottom of your stomach), while cravings are lighter and more psychological. Distinguish between the two and let cravings pass like a bad smell.

  
  

• Stay Busy to Avoid Brooding:

  During periods of mild hunger or cravings, especially in the morning, focus on work or physical activity to distract yourself and avoid obsessing over food.

• Step-by-Step Plan:

  Begin by calculating your target calorie intake to structure your breakfast and snack, using a tool like TDECalculator.net.

  
  

• Meal Templates:

  Simplify meal planning by pre-building two to three lunch and snack templates to avoid daily decision-making and streamline your routine.

  
  

• Dinner Plate Practice:

  Focus on practicing portion sizes and building a balanced dinner plate. Give yourself patience as you refine this process over the first few days.

  
  

• Commit to Four Weeks:

  Set a calendar reminder to assess your progress after four weeks. Focus on action and implementation rather than overthinking, and track improvements in pain relief, mobility, and overall well-being.

  
  

• Weight Loss As a Side Effect:

  While weight loss can be a benefit of the program, the main focus is on reducing inflammation, improving joint health, and enhancing recovery.