Science-Based
Evidence-focused, metabolic personalization for measurable results.
Program Roadmap
8-Week Metabolism Reset Program
A guided, science-based, metabolism-first weight-loss system created by Dr. Reginald L. Rodges — tailored for real people who want real results. Learn the tools, build consistent habits, and create a sustainable plan for life.
Personalized Plans
Each plan is tailored to your metabolism — not a one-size approach.
Works with Limitations
Built for people who can’t perform traditional cardio or intensive exercise.
Program Roadmap — Week by Week
Week 1–2 — Foundation Building
Nutrition: Learn carbs & counting. Use Nutritionix and theover30metabolismdiet.website
Exercise: Mild–moderate: walking, stretching, body-weight strength
Mindset: Set achievable goals & start tracking
Details & Learning Tasks
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Week 3–4 — Intensifying Efforts
Nutrition: Meal prep — Breakfast, Lunch, Dinner
Exercise: Add cardio tools: vibration boards, steppers, gliders
Mindset: Practice saying NO; prioritize self
Practice Tasks
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Week 5–6 — Mid-Program Implementation
Nutrition: Evaluate effectiveness & adjust
Exercise: Introduce interval training
Mindset: Build consistency — aim for multiple perfect days
Evaluation
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Week 7–8 — Final Push
Nutrition: Consistency, balance, eating-out strategies
Exercise: Low-intensity full-body work & maintenance plan
Mindset: Long-term strategy for lasting weight loss
Maintenance Prep
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Ongoing Habits & Tools
Hydration & Sleep
Drink water consistently. Aim for 6–9 hours of sleep per night — recovery is part of progress.
Accountability
Bi-weekly weigh-ins, weekly journaling, and progress check-ins. Post updates if you’re comfortable — community helps.
Tools & Resources
Essential tools: Food scale, digital body scale, Nutritionix for logging, a computer, and the will to learn.
Goal Setting & Support
Short-Term & Long-Term
Short-term: Aim for about 2 pounds of fat loss per week (individual results vary). Long-term: Focus on the 8-week objective and maintenance.
Buddy System
Partner with a friend or join the Over 30 Metabolism community for mutual support. "Two are better than one..." (Ecclesiastes 4:9-10)