Blood Panel: 90 Days to Reclaim Your Blood Grit, Gains & Getting Real

A straight-up, no-fluff action map to turn your labs around and own your health from the inside out.

WHY THIS MATTERS:
Your labs don’t lie. You’ve got early signs of metabolic slowdown, nutrient deficiencies, and cardiovascular strain. But that’s the good news—it’s early. Right now, you have the power to reverse it all naturally. Fixing your blood from the inside out will fuel energy, mental clarity, libido, endurance, mood stability, and longevity. Ignore it, and you could be facing prescriptions, side effects, and the slow drip of chronic disease.

THE BLOOD REBOOT: 90 DAYS. ONE BODY. FULL CONTROL.

WEEK 1–4: CLEAN THE SLATE
The Goal: Drop inflammation, reduce blood sugar spikes, and re-feed your metabolism.

  • Cut the crap: Eliminate added sugars, refined carbs, fried foods, and ultra-processed snacks. These fuel high triglycerides, insulin resistance, and brain fog.
  • Protein + fiber every meal: Eggs, lentils, fish, chia seeds, leafy greens. These support blood sugar stability and raise HDL.
  • Hydrate hard: 3L/day minimum to support kidney function and flush out excess byproducts.
  • All-natural swaps:
  • For blood sugar support: Add cinnamon (1 tsp/day), fenugreek seeds (soaked overnight), and apple cider vinegar (1 tbsp before meals).
  • For triglycerides: Eat fatty fish (salmon, sardines) 2–3x/week, add ground flaxseed to smoothies, and snack on raw walnuts.
  • Natural supplements (food-based or whole-food derived):
  • Vitamin D3: Cod liver oil, wild salmon, egg yolks
  • B12 (methylated): Sardines, liver, clams, or B12-fortified nutritional yeast
  • Movement prescription: 30 minutes daily—brisk walking, strength work, or bodyweight circuits. You’re retraining your insulin response.

Wins if you do it: Lower glucose, stable energy, less bloating, clearer thinking
Risk if you don’t: A1c climbs into diabetic range, triglycerides continue damaging arteries

WEEK 5–8: BUILD THE BASE
The Goal: Improve your cholesterol profile, reduce systemic inflammation, and restore nutrient status.

  • Healthy fats daily: Avocados, extra virgin olive oil, grass-fed butter, flax oil. These support HDL and reduce LDL oxidation.
  • Antioxidant saturation: Every meal should include at least one cruciferous vegetable (broccoli, kale, cabbage) and two colors from berries, beets, peppers, or carrots. These feed your liver and lower oxidative stress.
  • Sweat and detox: 3–4x/week cardio or high-intensity movement. Add dry brushing, sauna, or contrast showers to stimulate lymphatic flow.
  • Natural liver support foods: Dandelion greens, turmeric, lemon water, artichokes, beets
  • All-natural swaps:
  • For cholesterol management: Add soluble fiber from oats, psyllium husk, and beans. Eat 1 apple and 1 avocado daily.
  • For liver enzymes and WBC balance: Drink green tea, eat garlic and onions, use milk thistle tea or extract.
  • Sleep like it matters: Aim for 7–8 hours. Cut screens 90 minutes before bed. Magnesium-rich foods (spinach, almonds, pumpkin seeds) help with recovery.

Wins if you do it: Lower LDL, cleaner liver function, better sleep, glowing skin
Risk if you don’t: Inflammation builds, HDL stays low, immune system stays compromised

WEEK 9–12: LOCK IT IN
The Goal: Lock in habits, boost metabolic flexibility, and prep for re-testing your labs.

  • Intermittent fasting (14:10 or 16:8): Natural way to improve insulin sensitivity and reduce fasting glucose
  • Fermented foods daily: Sauerkraut, kefir, kimchi, miso. Gut health ties directly to inflammation, mood, and vitamin absorption.
  • Consistency in cruciferous veggies + herbs: Keep detox pathways flowing. Use parsley, cilantro, turmeric, and rosemary in meals.
  • Food as medicine continues:
  • For raising B12 naturally: Clams, mackerel, grass-fed beef, eggs
  • For Vitamin D: Mushroom powders (UV-exposed), sardines, and daily sun (15–30 min)
  • For A1c improvement: Legumes, cinnamon, green tea, bitter melon
  • Accountability anchors: Weekly journal, health tracking app, or accountability partner. Routines don’t stick without reflection.

Wins if you do it: Labs improve, mental sharpness increases, energy is sustainable
Risk if you don’t: Metabolic damage compounds, and early warning signs become lifelong conditions

IN 90 DAYS, YOU CAN:

  • Bring A1c below 5.4—out of the danger zone
  • Cut triglycerides by 30% or more
  • Elevate HDL and support heart function
  • Correct nutrient deficiencies in B12 and D
  • Build momentum to stay medication-free

OR… IGNORE IT AND ROLL THE DICE

  • Progress into full-blown type 2 diabetes
  • Develop fatty liver and cardiovascular disease
  • Risk memory issues, depression, and fatigue
  • Face lifelong pharmaceutical dependency

FINAL WORD:
This isn’t about being perfect. It’s about being powerful. You’ve got the full roadmap and the natural tools to rewrite your health story—without pills, without waiting for symptoms to get worse. You don’t need permission. You just need to start.

*If we have your attention now … check out Blood Panel Truths: What Your Labs Say About You , How To Reclaim Your Blood and Need To Knows.

Let’s Go!: Blood Reboot: Shopping List, Blood Reboot: In A Cup (Ten Minutes A Day)