A FREE Therapeutic Nutrition Program from SaltWrap
Watch the video series below and implement your Pain-Free Reset protocol today.
Pain-Free Reset is a four-week program aimed at reducing inflammation, alleviating pain, and supporting healthy weight loss with Therapeutic Sports NutritionTM.
With an emphasis on high-protein, low-carb, nutrient-rich foods, the goal is to help you move pain-free and build resilience for the upcoming year.
Get started now by watching the Program Overview video.
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.
The Daily Nutrition Protocol emphasizes compact eating windows with nutrient-dense meals. Breakfast is a low-carb, high-protein shake, lunch includes palm-sized portions of protein, fat, vegetables, and fruit, while snacks are light and low-carb. Dinner is the largest meal, making up 50% of daily calories. This simple meal structure helps reduce inflammation and align with natural rhythms for better recovery and pain relief.
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 isn't all bad. It signals a healthy caloric deficit, which supports fat loss and improve insulin senstivity. By staying productive during mild hunger periods, you will avoid overthinking the plan and stick to the meal timing recommendations more easily.
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.
The Step-by-Step Plan is a simplified approach to implementing the Pain-Free Reset. It begins with calculating your daily calorie needs and replacing breakfast with a protein shake. We encourage committing fully for four weeks to the plan for best results.
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.
If you’re having trouble getting excited about bland protein shakes, these four Pain-Free Reset approved recipes are the fix.
Tap "See shake recipes" below to view them all:
Pain-Free Reset Example Shake Recipes
Chocolate Peanut Butter Cup
2 scoops Protein Clinic™ – Creamy Chocolate Fudge
1 tablespoon cacao nibs
1 tablespoon PBfit peanut butter powder
Blend with unsweetened almond milk and ice
Blueberries and Cream
2 scoops Protein Clinic™ – Vanilla Cream
1 cup frozen blueberries
1/2 cup unsweetened Greek yogurt
1/4 teaspoon vanilla extract
Blend with unsweetened almond milk or water and ice
Pumpkin Pie Shake
2 scoops Protein Clinic™ – Vanilla Cream
1/2 cup canned pumpkin (no sugar added)
Dash of 'pumpkin pie spice' seasoning
Blend with unsweetened almond milk or water and ice
Chocolate-Covered Strawberry
2 scoops Protein Clinic™ – Creamy Chocolate Fudge
1 cup frozen strawberries
1 tablespoon cacao nibs
Blend with unsweetened almond milk (no ice necessary if using frozen strawberries)
Raspberry Frozen Yogurt
2 scoops Protein Clinic™ – Vanilla Cream
1 cup fresh raspberries
1/2 cup unsweetened Greek yogurt
Blend with water or unsweetened almond milk and ice
Ready to go all-in?
This bundle is for you. Get Protein Clinic™, Joint Clinic™, and Collagen Synthesis™ for total body relief and recovery.
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Muscle Relief + Longevity
With SaltWrap's natural-based muscle relief formulas, you can reduce soreness, improve mobility, and support longevity.
Better recovery today, without sacrificing tomorrow.
“I love Protein Clinic™. Not only do I get 33 grams of dairy-free protein per serving, I'm also getting bioactive collagen that supports connective tissue and bone strength. It’s just a clean product that tastes absolutely delicious.”
Angel Cardenas
SaltWrap Athlete
*These statements have not been evaluated or approved by the Food and Drug Administration.
This product is not intended to diagnose, treat, cure or prevent any disease.
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