A complete guide · for founders & senior leaders
The 90-Day
Performance Reset
Protocol
This is the protocol I use to help founders and senior leaders drop 20–25 lbs and rebuild their energy, focus, and physical capacity in 90 days. It's built from your own blood chemistry, not a generic plan. Inside: the science behind it, the exact 9-step process, and the real results people have gotten.
Book your 90-Day Reset call →Erez Avramov · Certified Metabolic Balance® Coach
Participants worldwide
Clinical validation
Countries
University of Freiburg
Chapter 01
The real problem: it isn't discipline
A 2022 review of 30 clinical studies found something most executives have never been told: the same blood markers that predict weight gain (glucose, blood pressure, cholesterol) also predict how fast your executive function declines. Not your energy. Not your mood. Your decision-making.
Here's what it actually looks like for the founders and senior leaders I work with. They're exhausted in a way sleep doesn't fully fix. They're carrying 20, 30, sometimes 40 pounds they didn't used to carry, and they know exactly when and why it happened. They've done the diets. Lost the weight. Gained it back. Lost it again. The yo-yo is so familiar it barely registers as a problem anymore. It's just the pattern. If that's familiar, here's what most people miss: this isn't a discipline problem, and by the end of this guide you'll know exactly why.
The libido is low and has been for longer than they want to admit. Building muscle is harder than it used to be, and holding onto it is harder still. Recovery from a hard week takes longer than it did at 35. The energy that used to be automatic, the kind that got them through 14-hour days with something left, now has to be manufactured. Coffee, stimulants, willpower. And it's not the same.
They are not people who lack discipline. They built companies from nothing. They made irreversible decisions under sustained pressure. They delayed gratification for years. Discipline is not the variable. And that's exactly the problem, because if it were discipline, they'd have solved it already.
The cost of winning
You built something significant. The early starts, the late nights, the client calls that ran through lunch. For years that trade-off felt worth it. But the body keeps score. Energy that used to be automatic now has to be manufactured. Recovery that used to take a night now takes a week. The slide was gradual, but it was real, and it's costing you in ways that are harder to measure than revenue: the decisions made from exhaustion, the capacity left on the table, the gap between where you operate and where you could.
Not a discipline problem
Every approach you've tried asked you to push harder on a system that was already near its limit. More restriction. More exercise. More willpower. For a while it worked, because discipline can override almost anything temporarily. But the cycle repeats because the protocol wasn't designed for your metabolic reality. It was designed for a statistical average. The root cause isn't discipline. It's data. And that is a solvable problem.
Chapter 02 · Is this medically credible?
The science behind Metabolic Balance®
The short answer: yes. Metabolic Balance® is not a wellness trend. It's a clinically developed, peer-reviewed nutrition protocol in continuous clinical use for over 20 years across more than 30 countries.
The University of Freiburg study
The flagship peer-reviewed study on Metabolic Balance® was conducted at the University of Freiburg in Germany and published in the Journal of Nutrition and Metabolism. It followed participants over 12 months, tracking body composition, weight loss, sustainability and quality of life. The study used a personalized nutrition approach based on individual blood analysis, the same approach used in the 90-Day Performance Reset Protocol.
of participants lost 5%+ of body weight at 12 months
maintained 10%+ loss for more than one year
quality-of-life score improvement across participants
participants across 30+ countries in 20+ years
Source: University of Freiburg · Journal of Nutrition and Metabolism · peer-reviewed clinical research
What makes these numbers significant isn't just the magnitude. It's the sustainability. Most nutrition interventions produce short-term weight loss. The sustained results in the Metabolic Balance® research point to metabolic recalibration, not a temporary caloric deficit.
Why individual blood chemistry changes everything
Standard nutrition advice is built on population studies: averages across large groups, calibrated to typical metabolic profiles. For high-performing people with atypical stress loads, disrupted cortisol patterns, and metabolic profiles shaped by years of high-intensity work, standard advice fits particularly badly. The Metabolic Balance® protocol doesn't ask what works on average. It asks what your specific blood chemistry says your body needs to reset, rebuild, and operate at full capacity.
Chapter 03 · How does it work?
The 36-value blood protocol
The mechanism is specific. 36 blood values, analyzed to produce a nutrition protocol unique to your biochemistry. Here's exactly what's measured and why each category matters for high-performing adults.
Metabolic function
Blood glucose, insulin, HbA1c, metabolic rate indicators. Reveals how your body processes carbohydrates and regulates energy, the foundation of sustained focus and recovery.
Inflammatory markers
CRP, ferritin, uric acid and related values. Chronic low-grade inflammation is the invisible driver of fatigue, slow recovery and cognitive fog in high-performing adults.
Liver & kidney function
GOT, GPT, GGT, creatinine, urea. Organ function markers that determine how efficiently your body processes and eliminates metabolic waste, critical for recovery rate.
Lipid profile
Total cholesterol, LDL, HDL, triglycerides. Beyond cardiovascular risk, the lipid profile shapes the specific food combinations that support your metabolic reset.
Thyroid function
TSH, T3, T4. The most commonly overlooked driver of unexplained weight retention and low energy in people who "do everything right."
Micronutrients & vitamins
Iron, ferritin, vitamin D, B12, magnesium, zinc. Deficiencies are invisible until measured, and they directly affect decision capacity, sleep quality and mood stability.
These 36 values give a complete picture of your current metabolic state. From that picture, a personalized nutrition plan is generated: specific foods, specific meal timing, specific food combinations calibrated to your profile.
Metabolic Balance® clinical credentials
Developed in Germany in the early 2000s, Metabolic Balance® has been in continuous clinical use for over 20 years. It is delivered only through certified coaches, not as a consumer app or self-directed program. Erez Avramov is a certified Metabolic Balance® coach, trained and authorized to deliver the full protocol.
Chapter 04 · Why is this different?
Why everything else you've tried didn't hold
This isn't a criticism of what you've done before. Every approach you tried was legitimate. The problem isn't the effort you put in. It's the architecture underneath the approach.
| Generic approaches | 90-Day Performance Reset Protocol |
|---|---|
| Built on population averages, the same plan for everyone | Built from your 36 blood values, specific to your biochemistry |
| Ignores your stress load, cortisol patterns and metabolic history | Accounts for your professional demands and recovery profile |
| Works through restriction and willpower, both finite | Works through metabolic alignment: food chosen for your chemistry, not calorie math |
| No diagnostic baseline, no way to measure what's actually broken | A full blood panel sets your starting point before anything begins |
| Results reverse when pressure returns, because nothing underneath changed | Metabolic recalibration: the body operates differently, not just temporarily lighter |
| You're on your own, with discipline as the entire mechanism | 1:1 certified coaching throughout, with the protocol adjusted as your data changes |
Chapter 05 · What does it look like?
Stage by stage
Three stages. Nine steps. The protocol is sequential, and each stage builds on the previous one. Weight loss begins in Stage 1. The full performance stack goes live in Stage 2. Performance capacity opens fully in Stage 3.
Stage 01
Reset
Month 1 · weight loss begins
The map
Your 36-value blood assessment. The complete diagnostic baseline: where your metabolism is operating, where it's broken down, what it needs. Every decision from here comes from your data.
The protocol
Your personalized nutrition plan, built from the blood results. Specific foods, combinations and timing, calibrated to your biochemistry. No two protocols are identical.
The reset
The 30-day metabolic reset begins. Most clients see measurable weight loss in the first four weeks. Inflammation drops. Cravings stabilize. Energy starts coming back.
Stage 02
Rebuild
Months 1–2 · the full stack goes live
The performance stack
Your customized exercise protocol integrates with your nutrition plan. The full 4-layer system (nutrition, movement, KPI monitoring and coaching) runs together for the first time.
The data edge
Your included Google Fitbit is activated. HRV, sleep quality, resting heart rate and daily steps tracked in real time. A weekly data review with Erez drives the first protocol adjustments.
Tipping point
45 days in: metabolism reset, energy shifted, results visible. The hardest part is behind you. From here the body is working with the protocol, not against it.
Stage 03
Rise
Months 2–3 · performance opens
The integration
The protocol syncs with your actual demands: your work schedule, travel, stress load and recovery needs. Nutrition adapts to the life you're running, not the other way around.
Unlock
Performance possibilities open back up. Clients ask "what if?" for the first time: a return to training, sustained cognitive output, operating from strength instead of recovery mode.
The edge
By day 90, you're operating from a metabolic baseline calibrated to your biology and your demands. Decisions that used to cost energy come from a system that's balanced, recovered and clear.
Chapter 06 · What's in it & what you receive
Everything included in the 90 days
This is a complete, fully supported 90-day system, not a plan you figure out alone. Here's exactly what you receive from day one.
What you receive
- Blood test requisition form. A complete lab requisition for your 36-value panel. Take it to any local lab. Results come to Erez directly for full interpretation and your protocol build.
- Your personalized nutrition protocol. Built from your blood results: specific foods, meal timing, food combinations and portion guidance calibrated to your biochemistry.
- Google Fitbit tracker (included). Shipped at the start of Stage 2. Tracks HRV, sleep quality, resting heart rate and daily steps. Your data feeds directly into weekly coaching reviews.
- Metabolic Balance® app access. Your full plan in one place: personalized food list, meal logging, shopping lists, recipes matched to your protocol and progress tracking.
- Customized exercise protocol. A movement plan integrated with your nutrition for the full 4-layer stack.
Coaching & support
- Weekly 1:1 coaching sessions with Erez. 30–45 minutes every week for 12 weeks. Protocol review, data analysis, adjustments based on results, and direct answers on what's working and what isn't.
- WhatsApp support between sessions. Direct access to Erez between calls for questions, observations and accountability check-ins.
- Data-driven protocol adjustments. Your Fitbit data, weight tracking and energy feedback are reviewed weekly, and the protocol is adjusted based on what the numbers show.
- 90 days of accountability. Weekly sessions, WhatsApp access and app tracking together create a level of accountability most programs don't come close to.
What you don't need
No supplements. No meal replacements. No gym membership required. No calorie counting. No hunger management as a strategy. The protocol uses whole foods only, not because they're lowest in calories, but because they're right for your blood chemistry. The food is the medicine.
Chapter 07 · Results
What people have actually achieved
Specific people. Specific outcomes. No vague claims, no percentage improvements without context.
Seven weeks in
"One thing that I've suffered from for 20-plus years is acid reflux. On a scale of 10 it was pushing up to nine. Within two, two and a half weeks it went from a nine down to a two or a three, and it's been consistently low the rest of the time. The biggest shock to me is the number of people who have come up to me out of the blue to comment on the noticeable change, not only my physical appearance but my energy and focus levels at work as well. 90 days is not a long period of time. If you can get through the first two to three weeks, you will see the results."
"Working with Erez and the Metabolic Balance® protocol changed my life. I lost 31 pounds in 10 weeks, and it held. Not because I was starving or pushing through willpower, but because for the first time the protocol was actually built for my body. I've tried everything. Nothing else came close."
"My pre-diabetes markers reversed. I'd been trying to address this for years with standard dietary changes. The difference wasn't effort. I'd been putting in the effort. The difference was finally having a protocol matched to my actual biochemistry."
"Life-changing and life-saving. I came in thinking I just needed to lose some weight. What I got was a complete understanding of how my body actually works, and a protocol built specifically for it. The energy, the mental clarity, the way I recover from a difficult week, everything changed. I operate differently now. I make decisions from a different state than I did before."
lost 5%+ body weight at 12 months
maintained 10%+ loss for over 1 year
quality-of-life improvement (38% → 68%)
years of continuous clinical application
Source: Journal of Nutrition and Metabolism · University of Freiburg peer-reviewed study
The quality-of-life improvement deserves attention. Moving from 38% to 68% on validated quality-of-life measures isn't a weight-loss outcome. It's a whole-system outcome: sleep quality, cognitive performance, emotional regulation, physical capacity and recovery speed all fall under that metric.
Chapter 08 · The connection
The State connection: why your metabolic baseline is a leadership issue
If you've been in one of my workshops, you know the four places decisions stall.
State is the one most leaders skip. It's the capacity you bring to the decision: physical, mental and emotional. Decision quality reflects capacity. And the physical layer runs on something most leaders never measure.
A compromised metabolic system degrades the cognitive functions that high-stakes decisions need: working memory, impulse control, risk assessment, emotional regulation, and the ability to separate signal from noise under pressure.
The link between metabolic health and executive function is well documented in the research: glucose regulation and willpower, cortisol and prefrontal cortex function, sleep quality and cognitive performance, inflammatory markers and mood stability. These aren't separate domains. They're the same system.
When the metabolic system is compromised
Decisions take longer because each one costs more. Reactive responses replace considered ones. Recovery between high-load days is incomplete. The gap between your best thinking and your average thinking widens.
When the metabolic system is calibrated
The cognitive infrastructure works the way it was designed to. Decisions that used to cost energy come from a system that's balanced and clear. Staying non-reactive under pressure isn't a skill you're forcing. It's a state the body supports.
The 90-Day Performance Reset Protocol isn't separate from the decision work. It's the deep version of State, the foundation that makes the rest stick.
Your next step
Here's how this starts
I don't start the 90-day protocol without seeing your data first. That means one call before anything else: thirty minutes, no pitch. I look at your situation, what you've already tried, and what your blood work is likely to show, and tell you directly whether this is the right move for you right now.
90-Day Performance Reset call · complimentary
Book your 90-Day Reset call →30 minutes · no pitch · limited spots each week
Individual results vary. This program does not replace medical advice. Talk to your physician before changing your diet or any medication.