3 PART KETOSIS REBOOT

🔥 21-day metabolic reset for men 45–65

PAMPY’S
21-DAY KETOSIS REBOOT

For blokes still training, still trying, still giving thought to food choices — but no longer sleeping, leaning out, or bouncing back like they once did.
⚖️ Fat gain getting easier
😴 Sleep all over the shop
🍺 Alcohol hitting harder
⚡ Energy dipping too often

What this is

A 21-day dietary metabolic reset built around three simple weeks. First you see the truth. Then you reset the rhythm. Then you hold the gain.
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Week 1
See it

Wear a CGM (Continuous Glucose Monitor) and eat normally. No dieting. No pretending. Just let the data show what food, booze, sleep and routine are doing.

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Week 2
Reset it

Pampy’s Hard Reset Menu. Tight structure. Clear rules. Keep the CGM on and watch the metabolic shift happen.

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Week 3
Hold it

No CGM. More lifestyle-friendly BP menu. Less strict, more realistic, still clean enough to protect the balance you created.

Why do it

When glucose settles and daily rhythm improves, the wins usually show up quickly.
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Peel the fat you don’t need

Settle hunger. Flatten the chaos. Make stored body fat easier to access as fuel again.

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Jack up brain and muscle energy

Less flatness. Better training rhythm. Cleaner mornings. More drive across the day.

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Sleep for Australia

Better nights. Better recovery. Less of that half-cooked feeling hanging around all day.

21 days. One CGM (14-days). One hard reset week. One lifestyle week to hold the gains.

How it works

Three parts. In order. Open each one to see the what, why and how.
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Part 1 — 7 Days | CGM + eat what you want The truth phase. No dieting. Just observe the data.
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What Wear a Continuous Glucose Monitor for 7 days while eating normally. Food, booze, sleep, travel and training all leave fingerprints on the curve.
Why Because most men think they eat pretty well — until the CGM says otherwise. This removes the guesswork and shows where the real metabolic damage is coming from.
How Apply the CGM, scan regularly, and send Brad your screenshots. Do not clean things up yet. Week 1 is about seeing the truth.
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Part 2 — 7 Days | CGM + Pampy’s Hard Reset Menu The reset phase. Tight structure. Clear rules. Strong shift.
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What A hard 7-day BP menu designed to flatten glucose and push the body back toward better fuel control. This is the most structured week of the reboot.
Why Because this demographic usually needs a clean break from sugar drift, alcohol drift and random eating. The CGM stays on so they can actually see the reset working.
How Follow Pampy’s listed menu absolutely. Protect hydration, sleep and sensible training. Week 2 is about compliance and momentum.
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Part 3 — 7 Days | No CGM + BP lifestyle-friendly menu The hold phase. More realistic. Still balanced. Still deliberate.
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What A more lifestyle-friendly BP menu for the final 7 days without the monitor. Less strict than Week 2, but still clean enough to protect the gains.
Why Because the real win is not just resetting — it is holding better rhythm in normal life. This is where people prove they can carry the balance without the CGM on the arm.
How Follow the lighter BP menu, keep structure around meals, sleep and training, and avoid drifting straight back. Week 3 is about control without obsession.

Part 1 — CGM Set-Up + Truth Week

Week 1 is not about being good. It is about seeing the truth. Throw on the CGM, set it up properly, and live your normal week. We want the curve to show what food, booze, sleep, stress and training are actually doing.

READ THIS — Why we are using a CGM

A CGM gives you a rare look at your metabolism in real time. Not what you hope is happening. Not what you reckon is probably fine. It shows what your blood glucose is actually doing after your usual meals, your alcohol, your poor sleep nights, your stress, and your exercise.
Why does that matter? Because glucose and insulin are major traffic controllers of energy use. If glucose is spiking hard and often, insulin is usually doing plenty of work — and when insulin is repeatedly elevated, body fat storage becomes easier and fat use as fuel usually becomes much harder. That often rolls into irrational appetite, sweeter cravings, afternoon flatness, more inflammation, worse sleep, and that maddening feeling of always being “on” food but never truly satisfied.
  • A CGM shows the truth fast. It can expose how your usual breakfast, arvo snack, beers, gels, takeaway, poor sleep or late dinner are really landing.
  • It shows why fat loss can feel impossible. If you spend too much of the day riding glucose and insulin spikes, you are usually spending less of the day accessing stored fat effectively.
  • It shows why appetite can feel irrational. Spikes and crashes often drive more hunger, more food seeking, and a stronger pull toward sweeter or easy-hit foods.
  • It shows the effect of exercise and sleep. Good training often helps. Poor sleep often trashes the curve. The CGM lets people actually see this rather than just hear a lecture about it.
  • It may be one of the best $100 spends you make. For many people, this is the first time they truly understand how their own body is responding — and that awareness can genuinely change the trajectory of their health.
  • We are chasing more time in the green zone. For this reboot, 4.5–5.5 mmol/L is our practical guide. It is not a perfect one-size-fits-all number, but for many people it reflects steadier fuel use and a better fat-adaptive metabolic rhythm.
Bottom line: the CGM is not just a gadget. It is a mirror. It shows what your metabolism is doing while you live your actual life — and that can be the difference between guessing and finally getting traction.
Continuous Glucose Monitor on upper arm

Before you start — Baseline Testing

Before applying the CGM, capture a quick snapshot of where you are right now. This gives us a clear before vs after comparison at the end of the reboot.

Self testing Do this at home Record weight, waist or belt notch, daily energy and sleep quality.
Pampy testing Optional but powerful Brad Pamp can measure blood markers and body metrics for deeper insight.
Why it matters Before vs after The reboot becomes far more powerful when you can see objective changes.
Optional Pampy testing includes: Weight, girths, HbA1c, triglycerides, uric acid, C-reactive protein, plus energy and sleep questionnaires. BP will email your before-and-after results. Coordinate a testing time with Brad Pamp.
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Buy it

Use the Freestyle Libre 2. Expect to pay about $100–105. In many cases, it could be the best $100 you ever spend on your health.

🛒 Go to Freestyle Libre Australia

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Set it up

Apply the sensor to the back of the upper arm, download the Libre app, scan the sensor, and allow it to warm up.

If the website asks why you are buying it, choose Other unless you are actually diabetic.

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Live normally

This week you do not try to be good. Eat, drink and train exactly as normal so we can see the real curve of your life.

Week 1 rule: do not clean things up yet. If alcohol, takeaway, sports drinks, gels, late dinners or sugar in coffee are normal for you — keep them in.
1️⃣
Step 1 — Order your CGM Fast, simple, and worth doing properly.
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What to buy Freestyle Libre 2 This is the sensor we use for Week 1 and Week 2 of the reboot.
Cost + delivery About $100–105 Usually arrives within 1–2 working days.
Buying tip Select “Other” If they ask why you are buying it and you are not diabetic, choose Other.
Health spend, not gadget spend. For many men, this becomes the single clearest piece of nutrition feedback they’ve ever had.
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Step 2 — Apply the sensor + download the app Back of the arm. Scan. Start learning.
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Clean skin

Choose the back of your upper arm. Clean and dry the area properly before application.

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Apply sensor

Use the applicator as directed. It is quick, simple, and usually far less dramatic than people expect.

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Download app

Install the Libre app, link the sensor, and let it warm up before trusting the numbers.

How the CGM works

The sensor measures glucose in the fluid under the skin. It is not exactly the same as a finger-prick blood test, but it is very useful for showing your daily pattern — the rises, drops, spikes, lulls, and overnight drift.

CGM flow diagram
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Set-up steps Step-by-step sensor application.
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  1. Pick the spot first. Use the back of the upper arm — roughly the tricep area. Pick a spot that stays fairly flat and is less likely to get knocked. Avoid hairy areas if possible, and avoid scars, moles, stretch marks, lumps, and anywhere near an insulin injection site.
  2. Wash the skin. Wash the area with a plain, non-moisturising, fragrance-free soap. Do not use body lotion or cream on that area first, because oily residue can affect adhesion.
  3. Clean with alcohol. Wipe the site with an alcohol wipe.
  4. Let it dry fully. Let the skin air dry completely. Do not blow on it. This matters even more after a shower or swim.
  5. Open the sensor pack. Peel the lid off the sensor pack completely.
  6. Open the applicator. Unscrew the cap from the sensor applicator. You may hear a click. Do not put the cap back on.
  7. Match the marks and load it. Line up the dark mark on the applicator with the mark on the sensor pack. Then, on a hard flat surface, press the applicator firmly into the sensor pack until it comes to a stop. Lift it out — now the sensor is loaded and ready.
  8. Put the applicator on the arm. Place the applicator over the cleaned spot on the back of your upper arm. Keep your fingers clear of the blue panel. Do not push down until it is properly positioned on the skin.
  9. Push firmly to apply. Push the applicator down firmly until you hear a loud click. That applies the sensor.
  10. Cup it briefly, then remove applicator. Cup the sensor with your hand to help it stick properly, then gently remove the applicator from your arm.
  11. Check it’s stuck well. Make sure the sensor is attached firmly.
  12. Optional: add protective tape / over-bandage. If you want extra protection, use a medical-grade adhesive, bandage or tape over it. Do not cover the hole in the centre of the sensor.
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Download app — exact instructions How to link it, warm it up, and set reports properly.
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  1. Download the Libre app — available on both Apple and Android.
  2. Press “Link Sensor” and hold the top part of your phone up to the sensor. It is not using Bluetooth for this first connection. It should take about 1–3 seconds to connect.
  3. Warm-up begins. It will now take 60 minutes to warm up. The app shows you the time it will become active.
  4. Go to the three little lines in the top left-hand corner and go into settings.
  5. Check measurement units = mmol/L.
  6. Set report settings = 4.5 – 5.5 mmol/L. This is your green zone for the reboot.
  7. Set carbs = grams.
  8. Enter your account details — name, DOB, etc.
  9. Go back to the main settings and find DAILY GRAPH.
  10. Brad Pamp wants a screenshot of this page at roughly the same time each day.
3️⃣
Step 3 — Set your Green Zone Simple target. Clear feedback.
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Set your app range to 4.5 – 5.5 mmol/L

This becomes your Green Zone. We often refer to it as the Ketosis Zone — not because everyone is in deep ketosis there, but because it is a very practical range where glucose is steadier and fat use is often better.

CGM green zone curve example CGM curve example with smoother green-zone pattern
Green zone Steadier fuel use More stable glucose usually means cleaner appetite and better metabolic control.
Big spikes 8.0+ mmol/L Usually sugar, refined carbs, sports nutrition, takeaway, booze, or a big mixed meal hit.
Deep dips Below 4.0 mmol/L Can happen after sugar hits, hard training, poor sleep, alcohol, or even around 3:00 am.
4️⃣
Step 4 — Live your normal week This is the truth phase. Not the clean-up phase.
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Keep booze in

If alcohol is a normal part of your week, keep it in. We want to see the real curve.

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Keep “sometimes foods” in

Fast food, desserts, coffee with sugar, sports nutrition products — if they are normal, leave them in.

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Train normally

Do your usual training so we can see what hard sessions and recovery days actually do to the curve.

5️⃣
Step 5 — End-of-day task One simple job. Every day.
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End of Day Task

1 Open the Libre app Look at your day curve, not just the latest number.
2 Take a screenshot Capture the graph showing the shape of your whole day.
3 Text it to BP 0412 487 034
That’s it. No essay. No excuses. Just send the curve.

Part 2 — Pampy’s Hard Reset Week

This is the reset week. Tight structure. Clear rhythm. Simple food. The goal is to flatten glucose, lift satiety, improve metabolic control, and give the body a short, deliberate break from random eating.
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Why it works

Protein, fibre, hydration, reduced sugar drift, and repeatable meal structure work together to calm appetite and improve fuel stability.

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Shop once

Get the key items in early so the week runs smoothly. Less choice. Less drift. Better compliance.

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Tick the week

One tick per compliant day. Aim for 7/7. If you nail all seven, that’s your reset trophy week.

Days 1–3 can feel a bit hungry or flat. Nights 2–4 may not feel perfect for sleep. That is common. It usually settles as glucose swings calm down and rhythm improves.
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Why Brad Pamp uses this format Short, structured, practical, and metabolically effective.
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Protein first Better appetite control High-protein meals help hold fullness and reduce the snack drift that often ruins a reset.
Fibre + fluids Cleaner digestion Psyllium or Metamucil, water, lemon, bicarb and later ACV all support flow, hydration and better appetite rhythm.
Reduced sugar noise Steadier glucose Less refined carbohydrate and less random eating means fewer spikes, fewer crashes, and better metabolic control.
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Must-have shopping list Open this on your phone and tick items as you shop.
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Hard Reset Shopping List

Tick off the must-have items first. Keep it simple and get the week done in one shop.

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Why these items are in the reset The logic behind creatine, bicarb, ACV and the rest.
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Creatine Energy + muscle support Helps support muscle, training quality and often brain energy — very useful when calories and carbs are more controlled.
MCT oil Quick alternative fuel Can help some people transition into a cleaner fat-fuelled rhythm, especially in the morning.
Psyllium / Metamucil Fibre + satiety Supports gut flow, fullness and better appetite control when the menu tightens up.
Apple cider vinegar Glucose support Often used to help blunt the meal response and sharpen the afternoon/evening rhythm a little.
Bicarb soda Hydration helper Useful in a simple hydration mix, especially when people are cutting back carbs and dropping water quickly.
Lemon / lime Palatability + habit Makes hydration easier to stick to and helps make the reset feel doable, not grim.
Green drink Simple closure ritual A neat way to finish the day with something clean instead of drifting into random night snacking.
Eggs / avo / cheese Contained lunch base Easy, high satiety foods that keep lunch simple and highly repeatable.
Protein + greens Main reset anchor This is the backbone of the week — stable meals, stable appetite, and a far better chance of settling the curve.
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Your daily Hard Reset structure Same rhythm each day. Less thinking. Better compliance.
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Morning

Creatine in water. Activity easy and rhythmic. Coffee mix: coffee + MCT + milk of choice, or tea / warm water if you prefer no MCT.

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Midday

Fibre hit with psyllium or Metamucil. Then lunch: high fibre, protein rich, simple, contained and repeatable.

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Afternoon + Night

Mid-arvo ACV swig. Dinner = big protein + big veg. Finish with a green closure drink.

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Here’s exactly what to eat in Section 2 Simple step-by-step rhythm to follow each day.
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The exact Hard Reset flow

  1. Get up.
  2. 10g creatine.
  3. Train — whatever you normally do. If you don’t exercise, go for a 30-minute walk and throw in some simple crunches at the end.
  4. Coffee (milk of choice) + ½ tsp MCT oil.
  5. Mid-morning: fibre hit — psyllium husk or Metamucil in water.
  6. Midday lunch: one of the 4 lunch choices below, or something very close to them.
  7. Mid-arvo: swig of ACV.
  8. 7pm dinner: one of the 4 dinner options below — or simply clean protein + loads of veg with butter. No portion control. Eat to satiety.
  9. Green closure: any green drink from the health food section — for example, a Super Greens product.
  10. Brush your teeth immediately after finishing your green drink.
That’s the week. Same rhythm. Same simple job. Less drift. Better metabolic control.
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Lunch options — 4 hard keto classics Make yourself. Contained. Easy to repeat.
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Egg + avo bowl

Boiled eggs, avocado, feta or cheese, spinach or rocket, olive oil, salt, pepper.

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Tuna crunch salad

Tuna, avocado, cucumber, celery, leafy greens, olive oil, lemon, herbs, cheese if desired.

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Omelette plate

3-egg omelette with cheese, mushrooms and spinach, plus side salad and avocado.

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Chicken + cheese lettuce wraps

Cooked chicken, cheese, avocado, lettuce cups, mayo or olive oil dressing, cucumber and herbs.

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Dinner options — 4 simple hard reset dinners Big protein. Big veg. Easier prep.
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Steak + greens

Steak, big garden veg or steamed greens, butter, salt, cracked pepper, herbs.

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Roast chicken plate

Chicken thighs or breast, broccoli, zucchini, salad leaves, olive oil or butter, herbs.

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Salmon + veg

Salmon fillet, asparagus or green beans, leafy salad, butter, lemon, salt.

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Beef mince pan

Beef mince cooked with zucchini, mushrooms, herbs and butter. Serve with leafy greens and cheese if wanted.

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Daily Pampy check-in 30 seconds. Screenshot + quick self-check.
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Send this to Pampy each day

Screenshot your daily CGM curve and text it to Brad Pamp — 0412 487 034. Then enter your daily self-check below.

Don’t overthink these numbers. Rough is fine. We’re tracking the trend, not chasing lab perfection each day.
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Track your 7-day compliance One tick per day. Chase 7/7.
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7-Day Hard Reset Compliance

Tick this once per day if you followed the Hard Reset structure for the day.
🔥 Current Hard Reset Streak: 0 days
0% complete

Part 3 — Lifestyle-Friendly Hold Week

Your CGM has now expired — but the data is still on your phone. Together with what you learned in Parts 1 and 2, this final week is about building a more normal, sustainable rhythm that still respects blood glucose balance.
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Use your data

Look back at the patterns you saw on the CGM — what spiked you, what settled you, what meals held you in a better rhythm.

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Design your own week

Use the lessons from the first two weeks to build a way of eating that is more realistic, but still metabolically smart.

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Keep useful strategies

I strongly suggest keeping some of the better habits — MCT if it suits you, bicarb hydration, and the occasional arvo ACV swig.

Part 3 is not about being perfect. It’s about proving you can hold better balance without the monitor on your arm.
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Breakfast guidance Only breakfast if you are actually pressing exercise in the morning.
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If you are not pressing exercise strongly in the morning, I’d recommend continuing the TRE effect and just having coffee, tea, or warm water for breakfast.
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Breakfast option 1

Oats, berries, Greek yoghurt, and a little honey. A smart option if you’ve earned breakfast with proper morning exercise.

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Breakfast option 2

Eggs, avocado, and sourdough. A steadier breakfast if you want something more savoury and sustaining.

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No breakfast option

If you’re not training hard in the morning, coffee only is still a very reasonable play. Keep the TRE effect going.

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Lunch options — gut-health and metabolically friendly More open now, but still sensible.
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Egg / avo / sourdough

Eggs, avocado, greens, and one or two slices of quality sourdough. Simple, filling, and far more balanced than random takeaway.

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Protein salad bowl

Chicken, tuna or salmon with leafy greens, olive oil, cucumber, herbs, and a side of sourdough if you want it.

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Yoghurt / oats combo

Greek yoghurt, oats, berries, cinnamon, and seeds. Good gut-health option if portions stay sensible.

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Example lifestyle-friendly fuelling day Same structure, just more realistic and sustainable.
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Morning

Coffee or tea. If training strongly, choose one of the two breakfast options. If not, continue the TRE effect.

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Lunch

Choose a gut-health and metabolically friendly lunch with sensible carbs, protein, colour, and fibre.

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Afternoon + dinner

Keep some of the good plays: bicarb hydration, the occasional arvo ACV swig, and simple protein + veg-based dinners.

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Final self-test Same scores as Part 1 and Part 2.
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Final self-test score

Record your end-of-program numbers so you can compare them against where you started.

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Any questions for Pampy? Email Brad directly.
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Need help?

If you’ve got questions about your results, fuelling, training, or how to hold the gains, send Pampy a note.

✉️ Email Brad Pamp