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Physical Health in Recovery

Health Reset Plan

Fuel, Movement, and Mobility

A simple plan built around keto first, then a high-protein low-carb paleo style approach, supported by walking, strength training, and daily hip-focused mobility.

Diet Plan

Start with a keto reset to reduce bloating, inflammation, cravings, and carb dependence. After 6-8 weeks, transition into a high-protein, low-carb paleo style plan.

Main goal: Lose weight quickly but safely while improving energy, reducing bloating, and keeping the plan simple enough to repeat.

Phase 1: Keto Reset

Protein 150-180g per day
Net Carbs 20-30g per day
Fat Enough to stay satisfied

Diet Steps

  1. Keep the intermittent fasting window: roughly 9 PM to 1 PM.
  2. Break the fast with a protein-heavy first meal.
  3. Keep carbs very low during the keto reset.
  4. Avoid bread, rice, pasta, sugar, and gluten-heavy foods.
  5. Prioritize protein first, vegetables second, fats third.
  6. Drink plenty of water and consider electrolytes during the first 1-2 weeks.
  7. Track weight, waist, energy, and bloating weekly.

Simple Keto Meal Structure

1 PM Meal Eggs, chicken, tuna, salad, avocado, cheese, or low-carb vegetables.
Snack Protein shake, cottage cheese, Greek yogurt if carbs fit, jerky, or boiled eggs.
Dinner Steak, salmon, chicken, ground beef, pork, broccoli, green beans, or cauliflower.

Foods to Focus On

Proteins
  • Eggs
  • Chicken
  • Rotisserie chicken
  • Ground beef
  • Steak
  • Salmon
  • Tuna
  • Pork loin
  • Turkey
Low-Carb Vegetables
  • Broccoli
  • Cauliflower
  • Green beans
  • Asparagus
  • Zucchini
  • Bell peppers
  • Salad greens
  • Cucumbers
Fats
  • Avocado
  • Avocado oil
  • Olive oil, not olives
  • Butter
  • Cheese
  • Nuts in controlled portions
Phase 2: High-Protein Low-Carb Paleo Open when keto reset is complete

Phase 2 begins after the keto reset, usually around weeks 6-8, or once weight is down, cravings are controlled, and bloating is noticeably better. The goal is to keep the fat-loss momentum while adding enough clean carbs to support walking, strength training, and Couch-to-5K.

Core idea: Keep protein high, bring carbs back slowly, and reduce added fats so total calories stay controlled.

Phase 2 Macro Targets

Protein Keep the same: 150-180g per day. Do not lower protein when adding carbs. Protein stays the anchor for fat loss, muscle retention, and recovery.
Carbs Start at 50-75g per day, then increase to 75-125g per day if energy, digestion, and weight loss remain good.
Fat Reduce from keto levels. Fat should move from “main fuel” to “supporting fuel.” Use enough for satiety, but stop adding extra fat just to hit keto-style numbers.

How to Transition From Keto

  1. Week 1: Add 25-40g carbs per day from berries, sweet potato, or squash.
  2. Week 2: Move toward 50-75g carbs per day if bloating stays low.
  3. Week 3+: Use 75-125g carbs mostly around run days or harder training days.
  4. Keep bread, pasta, rice, cereal, and gluten-heavy foods out unless you intentionally test them later.
  5. If bloating returns, reduce the newest carb source first.

Foods to Add Back First

Best First Carbs
  • Berries
  • Sweet potato
  • Butternut squash
  • Acorn squash
  • Carrots
  • Beets
Good Later Carbs
  • Apples
  • Bananas
  • White potatoes
  • Pumpkin
  • Extra vegetables
Keep Avoiding
  • Bread
  • Pasta
  • Rice
  • Cereal
  • Pastries
  • Gluten-heavy foods

How to Reduce Fat From Keto

As carbs come up, fats need to come down. Otherwise the plan can become high-fat and higher-carb, which makes weight loss much harder.

Reduce Heavy cream, extra cheese, large nut portions, fat bombs, excessive butter, large avocado portions.
Keep Lean meats, eggs, salmon, olive oil, avocado oil, controlled cheese, controlled nuts, whole-food fats.
Simple Rule When adding a carb serving, remove one added-fat serving. Example: add sweet potato at dinner, but skip extra butter, extra cheese, or large avocado.

Run Day Carb Strategy

For early Couch-to-5K, you probably do not need a big carb load. The runs are short intervals. The purpose of carbs is to support energy without bringing back bloating or cravings.

Morning Run
  • If you feel good fasted, run fasted.
  • If energy is low, eat 1/2 banana or a few berries 20-30 minutes before.
  • Hydrate before the run.
  • Electrolytes help if you are still lower-carb.
Evening Run
  • Eat normal protein-focused meals earlier.
  • Add 25-40g carbs at the meal before the run.
  • Use sweet potato, berries, or fruit.
  • Avoid heavy fats right before running.
Harder Run Days Later
  • Add carbs the night before if running in the morning.
  • Add carbs after the run to recover.
  • Keep protein the same.
  • Reduce fats that day to balance calories.

Night Before a Morning Run

For early Couch-to-5K, do not carb-load heavily the night before. Instead, add a moderate carb serving at dinner if the next morning’s run feels better with it.

  • Good option: chicken, vegetables, and 1/2 to 1 small sweet potato.
  • Good option: salmon, salad, and roasted squash.
  • Good option: lean burger patty, green beans, and berries.
  • Avoid: bread, pasta, rice, pizza, dessert, or heavy gluten-based meals.

Pre-Run Options

Fasted Run Best for easy walk/run sessions if energy is stable. Hydrate first.
Small Carb Boost 1/2 banana, berries, or a few bites of sweet potato 20-30 minutes before running.
Avoid Pre-Run Heavy fats, large meals, cheese-heavy foods, nuts, greasy foods, or anything that causes bloating.

Post-Run Meal

After running, return to protein first. You do not need to overeat because you ran.

  • Protein target: 40-60g at the next meal.
  • Add 25-40g carbs if the run was hard or energy is low.
  • Keep fats moderate at that meal.
  • Example: chicken, vegetables, and sweet potato.
  • Example: eggs, turkey sausage, and berries.
  • Example: protein shake plus a banana if you need something quick.

Simple Phase 2 Day Examples

Non-Run Day
  • 1 PM: eggs, turkey, avocado, vegetables
  • Snack: protein shake or cottage cheese
  • Dinner: steak or chicken with broccoli
  • Carbs: 50-75g mostly from vegetables and berries
Morning Run Day
  • Optional pre-run: 1/2 banana or fasted
  • 1 PM: chicken, vegetables, berries
  • Snack: Greek yogurt or protein shake
  • Dinner: lean protein, vegetables, sweet potato
  • Carbs: 75-125g
Evening Run Day
  • 1 PM: protein-heavy meal with vegetables
  • Pre-run meal: protein plus 25-40g carbs
  • Post-run: protein-focused dinner
  • Keep fats lighter before the run
  • Carbs: 75-125g

Phase 2 Guardrails

  1. If weight loss stalls for 2 full weeks, reduce carbs by 25g or reduce added fats.
  2. If bloating returns, remove the newest carb source and retest later.
  3. If running feels flat, add 25-40g carbs the night before or after the run.
  4. If hunger increases, check protein first before adding more fat.
  5. Keep the 9 PM to 1 PM fasting window if it still feels natural.

Exercise Plan

This plan combines walking, strength training, and a future Couch-to-5K progression. The goal is to lose fat, preserve muscle, build consistency, and get more fit without needing a gym.

Starting point: You already walk about 2.75 miles a few times per week. The next step is consistency, strength, and gradual progression.

Weekly Structure

Walking 2.75 miles, 4-6 days per week.
Strength 3 days per week: Monday, Wednesday, Friday.
Couch-to-5K Start after 4-8 weeks of consistency.

Weekly Schedule

Monday Workout A + walk
Tuesday Walk 2.75 miles
Wednesday Workout B + walk
Thursday Walk 2.75 miles
Friday Workout A + walk
Saturday Longer walk or easy active recovery
Sunday Recovery walk, mobility, or rest

Workout A

Male demonstrating goblet squat with dumbbell

1. Goblet Squat

3 sets 10 reps Legs + hips
  1. Hold one dumbbell vertically at chest level.
  2. Stand with feet about shoulder-width apart.
  3. Sit your hips back and lower into a squat.
  4. Keep your chest up and heels down.
  5. Drive through your feet to stand back up.
Male demonstrating one-arm dumbbell row

2. Dumbbell Row

3 sets 10 each side Back + posture
  1. Place one hand on a bench, chair, or sturdy surface.
  2. Hold the dumbbell in the opposite hand.
  3. Keep your back flat and core tight.
  4. Pull the dumbbell toward your ribs.
  5. Lower slowly and repeat before switching sides.
Male demonstrating standing dumbbell shoulder press

3. Standing Shoulder Press

3 sets 10 reps Shoulders + core
  1. Stand tall with dumbbells at shoulder height.
  2. Keep ribs down and core engaged.
  3. Press the dumbbells overhead.
  4. Do not lean back as you press.
  5. Lower under control to shoulder height.
Male demonstrating resistance band chest press

4. Resistance Band Chest Press

3 sets 12 reps Chest + triceps
  1. Anchor the band behind you at chest height.
  2. Hold one handle or end in each hand.
  3. Step forward until the band has light tension.
  4. Press hands forward until arms are extended.
  5. Return slowly with control.
Male demonstrating plank exercise

5. Plank

3 rounds 20-30 sec Core
  1. Start on elbows and toes.
  2. Keep elbows under shoulders.
  3. Squeeze glutes and brace your core.
  4. Keep your body in a straight line.
  5. Stop before your lower back starts sagging.

Workout B

Male demonstrating reverse lunge with dumbbells

1. Reverse Lunge

3 sets 8 each leg Legs + balance
  1. Stand tall with or without dumbbells.
  2. Step one foot backward into a lunge.
  3. Lower until both knees bend comfortably.
  4. Push through the front foot to stand.
  5. Alternate sides or complete one side first.
Male demonstrating dumbbell Romanian deadlift

2. Dumbbell Romanian Deadlift

3 sets 10 reps Hamstrings + glutes
  1. Hold dumbbells in front of your thighs.
  2. Keep knees slightly bent.
  3. Hinge at your hips and push hips back.
  4. Lower dumbbells along your legs.
  5. Stand by squeezing your glutes.
Male demonstrating band pull-apart

3. Band Pull-Aparts

3 sets 15 reps Upper back + shoulders
  1. Hold a resistance band at chest height.
  2. Keep arms straight but not locked.
  3. Pull the band apart by squeezing shoulder blades together.
  4. Pause briefly when the band reaches your chest.
  5. Return slowly and repeat.
Male demonstrating dumbbell bicep curl

4. Bicep Curls

3 sets 12 reps Arms
  1. Stand tall with dumbbells at your sides.
  2. Keep elbows close to your ribs.
  3. Curl the dumbbells toward your shoulders.
  4. Do not swing your body to lift the weight.
  5. Lower slowly and repeat.
Male demonstrating farmer carry with dumbbells

5. Farmer Carry

3 rounds 30-60 sec Grip + core
  1. Hold a dumbbell in each hand.
  2. Stand tall with shoulders down and back.
  3. Brace your core.
  4. Walk slowly and under control.
  5. Stop before your posture breaks down.

Progression

Alternate Workout A and Workout B each week. Start with controlled reps and clean form. Add difficulty slowly by improving range of motion, slowing the tempo, increasing reps, or reducing rest time.

Phase 2: Strength & Balance Development Open after completing Phase 1

Phase 2 begins once strength training feels routine, walking is consistent, and Couch-to-5K has started. The goal shifts from simply exercising to building strength, balance, coordination, and long-term durability.

Main Goal: Build a stronger, more athletic body while maintaining mobility and supporting your running program.

Phase 2 Weekly Schedule

Monday Strength Workout A
Tuesday Couch-to-5K Run + Mobility
Wednesday Strength Workout B
Thursday Couch-to-5K Run + Mobility
Friday Strength Workout C
Saturday Long Walk or Easy Run
Sunday Recovery + Yoga

Workout A - Strength Foundation

  • Goblet Squat – 4 x 8
  • Dumbbell Row – 4 x 8
  • Standing Shoulder Press – 4 x 8
  • Plank – 3 x 45 seconds
  • Farmer Carries – 3 x 60 seconds

Workout B - Balance & Stability

  • Reverse Lunges – 3 x 10 each leg
  • Single-Leg Romanian Deadlift – 3 x 8 each leg
  • Band Pull-Aparts – 3 x 20
  • Single-Arm Farmer Carry – 3 x 45 seconds each side
  • Side Plank – 3 x 30 seconds each side

Workout C - Athletic Strength

  • Goblet Squat – 3 x 12
  • Dumbbell Romanian Deadlift – 4 x 10
  • Push-Ups (Incline if needed) – 3 x max reps
  • Bicep Curls – 3 x 12
  • Farmer Carries – 4 x 60 seconds

Balance Training Progression

Balance work becomes a permanent part of the program. Five minutes at the end of each workout is enough.

Level 1
  • Stand on one foot
  • 30 seconds each side
  • 3 rounds
Level 2
  • Single-leg reach
  • Single-leg deadlift
  • Eyes-forward balance
Level 3
  • Eyes closed balance
  • Single-arm carries
  • Walking lunges

Strength Progression Rules

  1. Perfect form before increasing reps.
  2. Increase reps before increasing difficulty.
  3. Slow down the lowering phase to increase challenge.
  4. Add balance challenges before buying heavier weights.
  5. Never sacrifice mobility for strength.

Success Markers

Strength Goblet squat 25 lbs comfortably for 15 reps.
Balance Stand on one foot for 60 seconds each side.
Fitness Complete Couch-to-5K without stopping.

Morning Yoga & Mobility

This routine focuses heavily on tight hips while still helping the spine, shoulders, hamstrings, and low back. Do it every morning for 10-15 minutes.

Rule: Move slowly. Nothing should feel sharp, forced, or painful. Breathe through each position.
Cat-Cow Stretch

1. Cat-Cow

1 minute Spine + low back
  1. Start on hands and knees.
  2. Place hands under shoulders and knees under hips.
  3. Inhale as you arch your back and lift your chest.
  4. Exhale as you round your spine and tuck your chin.
  5. Move slowly with your breath for 10-15 reps.
Child's Pose Stretch

2. Child's Pose

1 minute Back + shoulders
  1. Kneel on the floor with big toes together.
  2. Sit your hips back toward your heels.
  3. Reach your arms forward.
  4. Relax your forehead toward the floor.
  5. Breathe deeply into your back and ribs.
Wold's Greatest Stretch

3. World's Greatest Stretch

1 min/side Hips + hamstrings
  1. Step one foot forward into a long lunge.
  2. Place the opposite hand on the floor.
  3. Rotate your chest toward the front leg.
  4. Reach the same-side arm toward the ceiling.
  5. Return slowly and repeat before switching sides.
Half Kneeling Stretch

4. Half-Kneeling Hip Flexor Stretch

1 min/side Hip flexors
  1. Kneel on one knee with the other foot flat in front.
  2. Keep your chest tall.
  3. Squeeze the glute on the kneeling side.
  4. Shift your hips forward slightly.
  5. Hold without arching your lower back.
Figure 4 Stretch

5. Figure-4 Stretch

1 min/side Glutes + piriformis
  1. Lie on your back.
  2. Cross one ankle over the opposite knee.
  3. Pull the lower leg gently toward your chest.
  4. Keep your head and shoulders relaxed.
  5. Hold, then switch sides.
90/90 Stretch

6. 90/90 Hip Stretch

1 min/side Hip rotation
  1. Sit with your front leg bent at 90 degrees.
  2. Position your back leg bent at 90 degrees behind you.
  3. Sit tall through your spine.
  4. Lean forward gently over the front leg.
  5. Keep the stretch controlled and pain-free.
Deep Squat Hold

7. Deep Squat Hold

1 minute Hips + ankles
  1. Stand with feet about shoulder-width apart.
  2. Lower into the deepest squat you can comfortably hold.
  3. Hold a countertop or door frame if needed.
  4. Keep heels down as much as possible.
  5. Breathe and let the hips open gradually.
Forward Fold

8. Standing Forward Fold

1 minute Hamstrings + low back
  1. Stand tall with feet hip-width apart.
  2. Hinge forward from the hips.
  3. Keep knees soft instead of locked.
  4. Let your arms, neck, and shoulders relax.
  5. Come up slowly when finished.
Band Passthrough

9. Band Shoulder Pass-Through

15-20 reps Shoulders + chest
  1. Hold a resistance band wider than shoulder-width.
  2. Keep arms mostly straight.
  3. Raise the band overhead.
  4. Move slightly behind the body only if comfortable.
  5. Return slowly and repeat.
90/90 Transitions

Bonus: 90/90 Transitions

2 sets of 10 Dynamic hip mobility
  1. Start seated in the 90/90 position.
  2. Rotate both knees slowly to the opposite side.
  3. Keep your torso as tall as possible.
  4. Use your hands for support at first if needed.
  5. Move under control instead of rushing.
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