Our bodies are incredible machines, constantly adapting and responding to the demands of our daily lives. However, over time, the wear and tear of daily life can take a toll on our physical and mental well-being. To counteract this, many health experts and researchers suggest resetting your body every 90 days. In this post, we’ll explore the science behind this concept, its benefits, and practical ways to implement it in your life. 

Why Every 90 Days?  

The idea of resetting your body every 90 days is based on the concept of cycles and rhythms that exist within our biological systems. Research suggests that various bodily functions, from cellular turnover to hormonal fluctuations, operate on roughly 90-day cycles1

  • Cellular Regeneration: Our bodies constantly replace old cells with new ones. This process, known as cellular turnover, takes approximately 90 days for skin cells, which means your skin renews itself completely every three months. Kind of cool, but crazy to think about 1
  • Hormonal Fluctuations: Hormonal fluctuations, particularly in women, follow a 90-day pattern. These fluctuations can affect mood, energy levels, and overall well-being4
  • Metabolism and Weight Management: The body’s metabolism can be influenced by 90-day cycles, making it an ideal timeframe for making and measuring changes in diet and exercise3
  • Psychological Renewal: On a psychological level, experts suggest that our brains need around 90 days to break and form new habits effectively. This is one of the key reasons the AdvoCare R&D team chose the 10-day reset to occur every 90 days. It’s a great opportunity to take advantage of the length of time it takes our mind and body to align and form new habits2

Benefits of Resetting Your Body 

  • Improved Energy Levels: By aligning your habits with your body’s natural rhythms, you can optimize your energy levels. This can lead to increased vitality and productivity1
  • Enhanced Mental Clarity: Regular resets can improve mental clarity and focus. Breaking old routines and forming new ones keeps your brain engaged and active. Who doesn’t want to have more focus and clarity of mind1
  • Weight Management: The 90-day cycle is an excellent timeframe for assessing and adjusting your diet and exercise routines. This can help you maintain a healthy weight. No one wants to jump on the fad diet band-wagon, but everyone needs a timeframe to assess what is working and not working. Taking time to assess and recalibrate and align every 90-days keeps us aligned with our long-term goal of consistently living a healthy lifestyle1
  • Stress Reduction: Resetting your body can help reduce stress by encouraging you to take a break from your usual routine, providing an opportunity to relax and recharge. Many times, the foods we eat and the routines we create can lead to increased stress in our daily lives. Taking time to reset, physically and mentally is a great way to combat stress1

Practical Steps to Reset Your Body Every 90 Days 

  • Set Clear Goals: Hashtag…goals! Identify what you want to achieve during each 90-day cycle. Whether it’s improving fitness, breaking a bad habit, or learning a new skill, clear goals will guide your efforts. This may mean breaking out your journal and setting those SMART goals, AGAIN. As a reminder, SMART goals are goals that are Specific, Measurable, Achievable, Relevant and Time-bound. This may take a little effort, but remember: “If you fail to plan, you are planning to fail.”- Benjamin Franklin 
  • Diet and Nutrition: Adjust your diet according to your goals. Consider consulting a nutritionist or your primary care provider for personalized guidance. Focus on eating whole food and reducing processed foods and excess sugars. Please check out the 10-Day Reset Guidebook for tips. 
  • Exercise: Create a balanced exercise routine tailored to your fitness level and objectives. Be sure to include a mix of cardiovascular, strength, and flexibility training. As a general guide, you should shoot for at least 2.5 hours of aerobic exercise a week. 
  • Mental Health: Incorporate mindfulness practices, such as meditation or yoga, to support your mental well-being. Prioritize establishing a good sleep hygiene routine and try to manage stress effectively. 
  • Track Your Progress: Keep a journal to monitor your physical and mental changes throughout each 90-day cycle. If pen and paper are not your thing, you can always use your phone to journal your progress. Tracking your progress will help you stay motivated, on track and adjust as needed. 
  • Consult Professionals: Don’t hesitate to seek guidance from healthcare professionals, nutritionists, personal trainers, or therapists as necessary to ensure you’re on the right track. 

Conclusion Resetting your body every 90 days is not just a trendy concept but a scientifically grounded approach to enhancing your overall well-being. By aligning your habits with your body’s natural cycles, you can experience improved energy, mental clarity, and physical health. Remember that consistency and patience are key, and consulting experts can be immensely beneficial in achieving your goals. So, embark on your journey to reset your body and enjoy the renewed vitality and health it brings into your life. 

The AdvoCare 10-Day Reset: If you’re looking to press the reset button, the AdvoCare 10-Day Reset™ bundle is on sale throughout the month of October for only $70! Every bundle purchase will also include a free box of AdvoCare Harmony kombucha. Get all the details here!


  1. National Center for Biotechnology Information. “Aging, rejuvenation, and epigenetic reprogramming: resetting the aging clock.” (2012).  
  1. Psychology Today. “How Long Does It Actually Take to Form a New Habit? (Backed by Science)”. (2019).  
  1. National Center for Biotechnology Information. “Circadian rhythms and the gut microbiota: from the metabolic syndrome to cancer.” (2016). 
  1. National Center for Biotechnology Information. “Hormonal changes in the first week of gamete intrafallopian transfer (GIFT) cycles.” (1987). 
  1. National Center for Biotechnology Information. “Aging, rejuvenation, and epigenetic reprogramming: resetting the aging clock.” (2012). 
Lauren Horton, PhD.
Guest Contributor

Dr. Lauren Horton is passionate about moving patient care forward through research. As a Division Research Director, she is at the forefront of groundbreaking studies and innovation. Her dedication to advancing knowledge and solving complex problems has led to her pivotal role in shaping the future of patient care in the healthcare industry.

Dr. Horton leverages her deep insights and knack for communicating complex ideas in an accessible way to educate and engage a global audience. In her spare time, she is an avid advocate for health and wellness, dedicated to making a positive impact on the world. She believes that knowledge is a powerful tool for change and strives to empower others with the information and inspiration needed to effect meaningful transformation.

Dr. Horton loves to help improve the quality of life of those around her. She has helped men and women from all over the country discover how small steps each day can lead to huge strides towards living a healthier lifestyle.

Dr. Horton holds a BS in biology from Rust College, a MS in health economics and outcomes research from Xavier University and a PhD in biomedical science from Morehouse School of Medicine and completed her post-doctoral studies at the University of Pennsylvania.