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.

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Science-Based

Evidence-focused, metabolic personalization for measurable results.

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

Goal: Learn the booklet, use a food scale, and read labels. (Buy a digital food scale — $25 and under)

Nutrition: Learn carbs & counting. Use Nutritionix and theover30metabolismdiet.website
Exercise: Mild–moderate: walking, stretching, body-weight strength
Mindset: Set achievable goals & start tracking

Week 3–4 — Intensifying Efforts

Goal: Learn about proteins & balanced snack building. Start meal prepping.

Nutrition: Meal prep — Breakfast, Lunch, Dinner
Exercise: Add cardio tools: vibration boards, steppers, gliders
Mindset: Practice saying NO; prioritize self

Week 5–6 — Mid-Program Implementation

Goal: Fully implement the diet. Focus on sleep, bathroom health, and evaluation.

Nutrition: Evaluate effectiveness & adjust
Exercise: Introduce interval training
Mindset: Build consistency — aim for multiple perfect days

Week 7–8 — Final Push

Goal: Maximize efforts and prepare a sustainable post-program plan.

Nutrition: Consistency, balance, eating-out strategies
Exercise: Low-intensity full-body work & maintenance plan
Mindset: Long-term strategy for lasting weight loss

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)

Ready to start your 8-week transformation?

Let Dr. Rodges build a metabolism-based plan tailored to your lifestyle and goals.

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