The Free Metabolic Reset Guide

A simple, science-backed framework from Nick Bolton Fitness to help you reset your metabolism, lose fat, and feel energized again.

Why a Metabolic Reset?

After 40, many people notice that weight loss feels harder than it used to. Hormonal changes, muscle loss, chronic stress, and years of dieting can slow your metabolism. A Metabolic Reset is designed to "tune up" your body so it works with you—not against you.

The 5 Pillars of the Metabolic Reset

1. Protein Power

  • Aim for a palm-sized portion of lean protein at every meal.

  • Examples: chicken, fish, lean beef, eggs, Greek yogurt, plant-based protein.

  • Why: Protein builds muscle (your fat-burning engine) and keeps you fuller longer.

2. Hydration Habits

  • Drink at least half your bodyweight in ounces of water daily.

  • Example: If you weigh 180 lbs → target 90 oz water.

  • Why: Hydration stabilizes energy, curbs cravings, and helps fat metabolism.

3. Smart Strength Training

  • Strength train 2–3x per week (full-body focus).

  • Use compound movements: squats, deadlifts, rows, presses.

  • Why: Muscle burns calories at rest and reverses age-related metabolic decline.

4. Daily Movement

  • Add 7,000–10,000 steps daily through walking, biking, or mobility work.

  • Take stairs, park farther away, walk after EVERY meal (for at least 15-30 minutes).

  • Why: Movement improves digestion and boosts calorie burn without stressing the body.

5. Recovery & Sleep

  • Aim for 7–8 hours of quality sleep per night.

  • Create a nightly routine: no screens 30 min before bed, cool/dark room.

  • Why: Poor sleep raises cortisol, drives cravings, and stalls fat loss.

7-Day Reset Meal Framework

Breakfast:

  • Option 1: 2 scrambled eggs + veggies + 1 slice whole grain toast

  • Option 2: Greek yogurt with berries + chia seeds

Lunch:

  • Option 1: Grilled chicken salad with olive oil dressing

  • Option 2: Turkey wrap on whole grain tortilla + side veggies

Dinner:

  • Option 1: Salmon + roasted vegetables + quinoa

  • Option 2: Lean beef stir-fry with broccoli + cauliflower rice

Snacks (as needed):

  • Protein shake

  • Apple with almond butter

  • Hard-boiled eggs

Sample Workout Plan (3 Days Per Week)

Day 1: Strength

  • Squat: 3x10

  • Dumbbell bench press: 3x10

  • Dumbbell rows: 3x10

  • Plank: 3x30 sec

Day 2: Cardio + Core

  • 20–30 min brisk walk or bike

  • Side planks: 3x30 sec each side

  • Glute bridges: 3x15

Day 3: Strength

  • Deadlift (light/moderate): 3x8

  • Overhead press: 3x10

  • Lat pulldown or pull-ups: 3x10

  • Farmer’s carry: 3x30 sec

Final Thoughts

Your metabolism isn’t broken — it just needs a reset. Focus on these 5 pillars for the next 30 days and you’ll feel stronger, leaner, and more energized.

At Nick Bolton Fitness in Leawood, KS, we specialize in helping busy men and women over 40 lose fat, rebuild strength, and take control of their health.

👉 Ready to take the next step? Contact us today to book your Free Strategy Session and let’s reset your metabolism together.