Welcome To The 21-Day Reset…

In the process of writing this book, which contains every nugget of info I’ve learned during my 5 years of intermittent fasting study…it occurred to me there is a LOT to digest. (O, the irony.).

Fasting windows…feeding windows…what spikes insulin…what doesn’t… what foods to eat…foods to avoid…when to exercise…when not to exercise…

Blood sugar.
Growth hormone.
Brain-Derived-Neurotrophic Factor.
Stem cells.
White fat.
Brown fat.

(wow…that bit is a sesquipedalian’s delight…)

and more to the point…what does ANY of that mean? And WHY is it important?

Yeah, I know. It was overwhelming to me as well. And the reason why it was so daunting?

Because I tried to do it ALL at once. I wasn’t smart like you…to search out a credible source from which to learn…someone who had achieved the same goals that I had in my mind.

When I began my fasting journey…this is what I knew…

  • eat for 8 hours – fast for 16 hours
  • put butter & coconut oil in my coffee
  • don’t eat carbs
  • eat LOTS of green stuff

That’s it! So, off I went. Little research. Not much study…just a gist of what I was doing.

And you should have seen the mess in my kitchen from me trying to ‘stir’ in butter & coconut oil (which is more like lard, right out of the jar) into my coffee.

“WHY isn’t this stuff melting!!!”

I’m embarrassed to say, I knew so little about it that I hadn’t a clue on that first day…that all that was required…was a blender.

That’s just one anecdote out of a bunch of first-timer mistakes that caused some inconveniences that would have been nice to avoid.

FastRockett Intermittent Fasting

So, essentially I started intermittent fasting AND the keto diet (kinda) right from the jump.

If I were to coach my five-years-ago self…I would advise against that. I’ll explain that in just a few minutes.

Yet, here I am…seventy pounds gone…as well as my Type 2 diabetes…not to mention some other significant health improvements. (All documented in the book, by the way.)

I eventually figured it out with the help of a few online mentors…tho it took me a couple of years to realize they even existed…and their value.

A few years later…I decided to become one myself…an intermittent fasting coach.


The 21-Day Reset is the first few chapters of the book.

When I began to document this wild ride and started reviewing all the information I had collected & collated…one thought kept gnawing away at me…

“I sure wish I had this info when I started!”

So, here we sit…me…having the benefit of the info. You…needing the benefit of the info.

Perfectly matched, we are, I’d say

Here’s a brief description of the reset here at FASTROCKETT.

The 21-Day Reset – which is exactly what the title suggests. A program to reset & condition your body – your metabolism – to taking in energy (fuel) in a different manner than it’s accustomed to. Think feeding & fasting windows.

In the program, we don’t even speak of food or weight-loss for the first 10-days. It’s all about allowing your body time to adjust to this different way & schedule to take food. And along the way, educating you as to what to expect and what processes are happening in your body.

Toward the end of the second week, we introduce a lower-carb manner of eating, complete with a recipe book & meal ideas.

I’ve discovered in my own test trials and thru those of others…when there are drastic changes in your dietary behavior…your metabolism will respond, sometimes inversely.

What I’ve learned is we’re trying to teach our body to manage a couple of NEW tasks. A couple of HUGE-NEW tasks.

  1. To eat in a smaller time frame. And to NOT eat in a larger time frame.
  2. To eat a diet with much less carbohydrate when the body is conditioned & trained to depend on carbohydrate.

Those are ‘big asks’ on the first day. Even when done separately, the body might give us the side-eye. But to couple them, together…whoa! A ton of willpower would be necessary…more than most humanoids possess.


        (Apologies for the RBF in the recent photo – it was for a film audition.)

Here’s a comment I hear a LOT…

         “Oh yeah, I tried intermittent fasting. It didn’t work for me.”

This comment reminds me of my frustration when IF wouldn’t “work for me…”.

In retrospect, it didn’t work for me because I didn’t have enough information about it. I hadn’t the education to understand the ‘hows & whys’. And once I got deep into WHY & HOW time-restricted feeding works…BAM! My life changed in the most positive way!

It’s my belief the body is much happier & agreeable to these changes over a period of time, rather than drop a bombshell the very first day.

It’s, also, been my experience to allow the body to get acquainted with these new behaviors…separately.

When your body is resisting you, day-to-day can become very uncomfortable. Even if you are blessed with massive mental resolve…dietary changes can be rough seas.

That is why I believe you have to be a good negotiator…and have plenty of facts on your side when you present your ‘we’re gonna do a lifestyle change’ argument to your metabolism. It will ONLY work if it’s presented in a measured, persuasive manner.

The goal of the reset program is to have you & your metabolism prepared at the end of the 21-day period…to comfortably and consistently fast at a minimum 16:8 protocol, with a low-carb or ketogenic method of eating.


Here’s what you will learn in the program…

  • the whys & the hows of feeding & fasting windows
  • step-by-step effective actions thru daily emails/videos for 21 days 
  • proficiency at a 16:8 protocol (don’t worry we’ll start at a 12 hr fast – easy)
  • how to exercise at home w/ no equipment (and it’s not what you think)
  • which type of exercise promotes fat-burning & which does not
  • what foods to eat…what foods to avoid
  • how important water is to your fasting success
  • how to transition to lower carb foods
  • how carbs, blood sugar, & insulin determine if/how you store or burn fat
  • how to determine your basal metabolic rate (BMR) and its importance
  • why weight loss is connected to hormones, and NOT killing yourself in the gym
  • how to get into ketosis safely to burn fat
  • how 3 three-minute workouts a week explode fat-burning potential
  • why traditional “eat less/move more diets” have failed you in the past
  • AUTOPHAGY (my personal favorite aspect of time-restricted feeding

Like I said earlier, there is a lot to know about the fasting process. There’s much to consider.

Perhaps you have the time & energy to do the research yourself. And that’s great, I even recommend it…that’s what I did. And I found it completely compelling. BUT… it took a long time.

This is the precise reason I’ve developed this program…to condense your learning curve to a few weeks or months…instead of a few years like in my case.


If you’ve struggled with your weight, and even type 2 diabetes…I have been where you are. For several years, I suffered from obesity & T2. 

I had no idea it was within my power to change, all along.

If this program sounds appealing to you, jump in…I’d love to help. To determine whether this program is a good fit for you, I’m happy to offer you a FREE CONSULTATION call. 

Text 615.436.4440 to arrange your complimentary, telephone assessment.