Dr. Stillman’s 14-Day Reset

What I Use With Every Patient

This is the exact protocol I use with every single patient starting care in my practice. It's not fancy, it's not complicated, but it works. This is what I count on to get consistently great results with my patients.

Here are the seven habits of the 14-day reset:

1. Start your day with the X39 patch. In our practice, we include these in many of our programs because of how powerful they are. I've seen patients try to skip this step or substitute other interventions. Their results suffer. I love these patches because they make my job so much easier.

2. Take time to encourage, inspire, or compliment at least three people. Text message, phone call, postcard, warm handshake - whatever works best for you. You need social connection for optimal health. Making time for positive social connection is essential to good health.

3. Take three ten-minute walks, ideally:

   1. Before breakfast/with morning coffee

   2. Before lunch

   3. Before dinner

      1. This timing is crucial for metabolic health. I've seen patients try to combine these walks into one 30-minute session. That's fine, if you have to, but it's better to split them up. The timing matters. Each walk resets your metabolic function at key points throughout the day.

4. Drink 64 ounces of spring water daily. Not tap water, not filtered water - spring water. The mineral content matters. Your cells need these minerals for proper function. I see this in my practice every day - patients who switch to spring water see improvements in energy, mental clarity, and overall function.

5. Every meal needs:

   1. One fist of protein (eggs, chicken, turkey, beef, fish, pork, lamb, bison)

   2. One fist of root vegetables (potatoes, sweet potatoes, onions, turnips, rutabagas, beets, parsnips, carrots)

   3. One fist of green vegetables (cabbage, lettuce, spinach, collards, chard, broccoli, fennel)

   4. One handful of nuts/seeds (chia, flax, walnuts, pecans, pistachios, almonds, hazelnuts, cashews - whatever you like).

6. At sundown, make your environment as dark as possible.

7. Be in bed by 9:30 PM - no exceptions. This isn't about sleep hygiene - it's about hormone regulation and cellular repair.

These habits work because they address the fundamental aspects of human biology that most people are missing in modern life.

Frequently Asked Questions

• Is it simple?

  • Yes.

• Is it easy?

  • Let's just say it's easy to get distracted.

• Does it work?

  • Consistently.

• "Can I modify this for my schedule?"

  • For best results, do not change this to fit your schedule.

• "What if I don't like some of the foods?"

  • This isn't about preference - it's about function.

• "Can I skip the walks on busy days?"

  • Three ten-minute walks are non-negotiable.

• "What if I can't get to bed by 9:30?"

  • Do your best, and don't make more excuses than you have to.

This reset works because it's based on fundamental biological principles, not trends or theories. I use it in my practice because it gets results, consistently and predictably.

Stick to these habits for 14 days. Don't modify it, don't "improve" it, don't get creative. Just follow it exactly as written.

Learn more about why I start my day and recommend that all of my patients use light therapy:

Light Therapy for Longevity

Purchase your X39 patches here.

For more on what I eat and why, check out this post:

Dr. Stillman's Million-In-One Meal Plan

Until next time, be well,

Dr. Stillman