Over the next 90 days, I’m committing to a structured nutrition reset based on two bio‑individual eating frameworks: the Blood Type O Diet developed by Dr. Peter D’Adamo and the Intestinal Body Type Diet by Dr. Carolyn L. Mein. This isn’t about chasing quick results or following trends—it’s a personal experiment focused on improving my health, energy, and overall self‑image through food awareness and consistency. By eating only approved foods and documenting my daily meals, sleep, energy, and mood, and by weekly measuring my weight, I want to better understand how my body responds when I give it exactly what it needs—and nothing it doesn’t.
Introduction: Why I’m Doing a 90-Day Reset
Personal motivation (health, energy, self-image)
Why structure + tracking matters
Framing this as a self-experiment, not a prescription
The Diet Framework I’m Following
Meat
- Costco Beef Stew meat
- Trader Joes organic chicken thighs
- Costco 100% grass feed beef patties (in freezer section)
- Winco chicken
- Costco Fish (no more than once a week)
Morning Protein smoothie
Beneficial
- Naked Pea Protein powder
- Naked Whey Protein powder
- Power Greens Blend
- Kale
- A2 Milk (normal & organic)
- Blueberries
- Watermelon
- Fuji Apples (not cosmic crisp)
- Strawberries
- Olive oil
- Ginger
- jalepino
- Honey – Herbally Grounded
- Maple Syrup
Avoid
- Orgain Protein powder
- Spinach
- Argula
- Cinnamon
- Bananas
- Beet Kvass left overs
- Cherries
- Turmeric
- Apple Cider Vinegar (just take in morning with peppermint essential oil)
Dairy and Eggs
- Costco butter
- Kerrigold butter
- Costco eggs
- Avocado Mayonnaise
- Mayonnaise
- Kefir
Grains
- Ezekiel bread
- Sourdough (without yeast)
- Basmati Rice
- Jasmine Rice (once in a while)
- Sweet Potatoes
- Purple Potatoes
- red potatoes
- Potatoes
- White flour
- Wheat flour
- Almond flour (take a break few days)
Beans & Legumes
Beneficial
- Black
- Kidney
- White
- Lima
- Costco Peant Butter
Avoid
- Pinto
- Garbanzo
- Lentils
Nuts
Beneficial
- Pistachios – 8
- Cashew – 7
- Almonds – 7
- Pecans – 7
Avoid
- Macadamians
- Walnut
Kombucha – Fermented Tea
Beneficial
- Jasmine Tea – 10
- Oolang Tea – 10
- White Tea – 10
- Rooibos (aka Bush, Red or Redbush) Tea
- Yerba Mate Tea – 7
- Green Tea – 5
Avoid
- Black tea
Blood Type O Diet (Dr. Peter D’Adamo)
Core philosophy (food compatibility, inflammation awareness)
Emphasis on approved foods only
What I am intentionally avoiding
Intestinal Body Type Diet (Dr. Carolyn L. Mein)
Focus on digestion, absorption, gut comfort
Why this complements the Blood Type O approach
Why I Combined These Two Approaches
Overlapping principles
Simplicity and consistency
How I decided what “approved” means for me
The Exercise Framework I’m Following
Exercise & Movement: Building Strength, Supporting Recovery
Nutrition is only one part of this 90‑day health reset. Movement, strength, and recovery are equally important. During this experiment, I’m following a consistent, structured exercise routine designed to challenge my body while also prioritizing mobility and long‑term joint health.
Strength & Conditioning: Burn Boot Camp (6 Days per Week)
My primary training comes from Burn Boot Camp, where I attend workouts six days per week. Burn Boot Camp is built around strength and conditioning, alternating training focuses throughout the week so the body is consistently challenged without repeating the same workout twice. [burnbootcamp.com]
What I value most about this structure is:
- A balance of resistance training and conditioning
- Full‑body and targeted training days
- A consistent schedule that supports discipline and habit‑building
From the perspective of this 90‑day experiment, Burn Boot Camp provides the intensity and structure that pairs well with the Blood Type O Diet’s emphasis on physical engagement and strength‑based activity—without me needing to overthink programming or variety.
Daily Pliability & Mobility: TB12 Method (Now NOBULL Nutrition)
In addition to strength training, I’ve made daily pliability work a non‑negotiable part of this reset.
I follow principles popularized through the TB12 Method, which emphasizes muscle pliability—keeping muscles long, resilient, and able to move without restriction—as a foundation for performance and recovery. In 2026, TB12 officially wound down and transitioned its philosophy and products under NOBULL Nutrition, but the core ideas around pliability and recovery remain central to how I approach movement. [tb12sports.com]
My current routine includes:
- 30 minutes of pliability work in the morning
This helps me prepare my body for the day and for training, focusing on mobility, softness, and range of motion. - 10 minutes of pliability work before bed
This acts as a daily reset, helping me wind down and release tension accumulated throughout the day.
Rather than viewing pliability as “stretching,” I treat it as movement hygiene—something that supports recovery, consistency, and longevity alongside more demanding workouts.
Why This Matters for the 90‑Day Reset
This combination of:
- High‑effort strength and conditioning
- Daily mobility and recovery work
is intentional. The goal isn’t to push harder every day—it’s to train consistently without breaking down.
As I track weight, energy, sleep, and mood throughout this experiment, I want to understand how structured training plus intentional recovery influences:
- Energy stability
- Sleep quality
- Overall physical resilience
- Mental clarity and stress
Just like nutrition, exercise in this reset is about patterns, not perfection. I’m less focused on peak performance and more focused on sustainable momentum over 90 d
Weekly Fasting
As part of this 90‑day Health Reset, one of the most impactful weekly habits I’m practicing is a 24‑hour fast, used not as punishment or restriction, but as a strategic reset for the Intestinal body type. For Blood Type O individuals, this weekly fast creates space for digestion to rest, insulin levels to normalize, and internal awareness to sharpen—benefits that compound over time when practiced consistently. Just as important as the fast itself is how it’s broken. Each week, I follow a deliberate, digestive‑first approach to re‑enter nourishment, which I outline in detail in my post on https://www.barefootbetters.com/blog/how-to-break-a-24-hour-dry-fast/. Within the context of this 90‑day journey, the weekly fast serves as a rhythm point—supporting gut health, emotional regulation, and metabolic flexibility—while reinforcing the deeper lesson that sustainable change comes from timing, preparation, and respect for the body’s natural intelligence.
My 90-Day Rules & Boundaries
Only approved foods from both systems
No “cheat days” (but flexibility for learning moments)
Hydration, meal timing, and portion awareness
No calorie counting – focus on food quality
Weekly dry fasting for 24-hours
Daily Food Journal Format
Daily Log Template
Date
Meals & snacks (what + how I felt afterwards)
Hunger & cravings notes
Digestion observations
Health Metrics I’m Tracking
Weight
Weekly measurement on the scale
Looking for trends, not perfection
Sleep
Hours slept
Sleep quality (1-5 scale)
Energy Levels
Morning / Afternoon / Evening ratings
Noting crashes or sustained energy
Mood & Mental Clarity
Mood rating (1-5)
Stress, focus, and emotional patterns
Weekly Check-Ins & Observations
Week01 Check-In: Blood Type O + Intestinal Body Type Diet (90-Day Journal)
Week02 Check-In: Blood Type O + Intestinal Body Type Diet (90-Day Journal)
Week03 Check-In: Blood Type O + Intestinal Body Type Diet (90-Day Journal)
Week04 Check-In: Blood Type O + Intestinal Body Type Diet (90-Day Journal)
Week05 Check-In: Blood Type O + Intestinal Body Type Diet (90-Day Journal)
Week06 Check-In: Blood Type O + Intestinal Body Type Diet (90-Day Journal)
Week07 Check-In: Blood Type O + Intestinal Body Type Diet (90-Day Journal)
Week08 Check-In: Blood Type O + Intestinal Body Type Diet (90-Day Journal)
Week09 Check-In: Blood Type O + Intestinal Body Type Diet (90-Day Journal)
Week10 Check-In: Blood Type O + Intestinal Body Type Diet (90-Day Journal)
Week11 Check-In: Blood Type O + Intestinal Body Type Diet (90-Day Journal)
Week12 Check-In: Blood Type O + Intestinal Body Type Diet (90-Day Journal)
What worked well
What felt challenging
Any surprises (physical or mental)
What “Improved Health & Image” Means to Me
Internal health vs. external appearance
Confidence, consistency, self-trust
Why this is about long-term habits, not quick fixes
Disclaimer & Transparency
Not medical advice
Personal experience only
Encouraging readers to listen to their own bodies
What’s Next
How often you’ll update the blog – weekly
Invitation for readers to follow along or reflect on their own habits
Appendix
Daily Health Journal Template
| Daily Health Journal | |
|---|---|
| Date | |
| Day | |
| Meals | |
| Breakfast | |
| Lunch | |
| Dinner | |
| Snacks | |
| Hydration (water / tea) | |
| Body Metrics | |
| Weight | |
| Sleep (hours) | |
| Sleep Quality (1–5) | |
| Energy Levels | |
| Morning Energy (1–5) | |
| Afternoon Energy (1–5) | |
| Evening Energy (1–5) | |
| Mood & Digestion | |
| Mood (1–5) | |
| Digestion Notes | |
| Observations / Reflections | |
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