The Longevity x Dodd 21-Day Revive Program

Authored by Dr. Kirk Sanford. The Longevity Medical Institute x Dodd 21-Day Revive Program helps your body reset, rebuild, and operate at a higher level from the inside out. This structured plan guides you through purifying the body, nourishing it with clean, whole-food nutrition, and restoring metabolic balance. Using targeted supplements, whole-food meals, and Dodd’s daily system of strength, movement, and discipline, you’ll support your major organ systems while improving energy, digestion, muscle tone, and overall metabolic function. The program also supports healthy, sustainable weight management when paired with the lifestyle habits built into each day. By the end of the 21 days, you’ll feel lighter, clearer, stronger, and more connected to your body. You’ll also leave with a simple, sustainable way of eating and living that carries you into a healthier, more energized life long after the program ends.

LONGEVITY X DODD

21-DAY REVIVE PROGRAM

RESET THE BODY BUILD STRENGTH RESTORE METABOLIC BALANCE

Comprehensive Food, Lifestyle, and Training Program

The Longevity x Dodd 21-Day Revive Program helps your body reset, rebuild, and operate at a higher level from the inside out. This structured plan guides you through purifying the body, nourishing it with clean, whole-food nutrition, and restoring metabolic balance. Using targeted supplements, whole-food meals, and Dodd’s daily system of strength, movement, and discipline, you’ll support your major organ systems while improving energy, digestion, muscle tone, and overall metabolic function. The program also supports healthy, sustainable weight management when paired with the lifestyle habits built into each day. By the end of the 21 days, you’ll feel lighter, clearer, stronger, and more connected to your body. You’ll also leave with a simple, sustainable way of eating and living that carries you into a healthier, more energized life long after the program ends. “This collaboration represents the perfect fusion of decades of my real-world experience with the latest breakthroughs in metabolic science and clinical-grade supplementation. The 21-Day Revive Program is one of the most complete, structured, and results-driven transformation programs ever assembled. It’s designed to reset the body, reprogram the metabolism, and give anyone committed to the process a fresh perspective on their health.” — Dodd Romero “Thanks to Dodd, what began as a 21-day plan became a 365-day way of living for me. The discipline, the structure, the clarity all came together. I encourage everyone to commit to it. Give it everything you’ve got. It might just be the change you’ve been looking for.” — Lenny Kravitz About Dodd Romero Dodd Romero is a world-renowned mind-body performance coach with more than 30 years of experience helping individuals optimize their health through structured nutrition, disciplined training, recovery practices, and metabolic balance. Trusted by global icons such as Denzel Washington, Lenny Kravitz, Jennifer Lopez, Ryan Seacrest, and Alex Rodriguez, Dodd has earned a reputation for delivering exceptional, sustainable results rooted in consistency and science-backed principles.

DAILY EATING SCHEDULE

These are timing guidelines (not fasting rules):

Eat all meals within an 8–10 hour daytime window. Finish your last meal 2–3 hours before bed. Only water, mineral water, or herbal tea outside the window. Black coffee or plain green tea only in the morning (optional).

21-DAY STRUCTURE: PLAN A / PLAN B MEALS

There are two nutritional structures used throughout the 21 days: Plan A and Plan B. In the appendix, you will find an easy-to-follow daily checklist outlining exactly which plan to use each day, along with space for notes, observations, and progress tracking.

PLAN A DAYS (16 of the 21 days)

Days: 1, 2, 3, 4, 5, 8, 9, 10, 11, 12, 13, 15, 16, 17, 18, 19

Daily structure:

3 meals per day 2 meals: Protein + Non-Starchy Vegetables only 1 meal: Protein + Non-Starchy Vegetables + ONE Complex Carb The one complex carb meal can be ANY meal of the day (ex. breakfast, lunch, or dinner).

PLAN B DAYS (5 of the 21 days)

Days: 6, 7, 14, 20, 21

Daily structure:

3 meals per day 2 meals: Protein + Non-Starchy Vegetables + ONE Complex Carb 1 meal: Protein + Non-Starchy Vegetables only The two complex carb meals can be ANY meal of the day (ex. breakfast, lunch, or dinner).

SUPPLEMENTS & DETOX RECOMMENDATIONS

Note: These supplements are highly recommended to enhance the results of your 21-Day Revive Program. All program participants will receive a 15% discount on the supplement recommendations listed below.

About Revive Supplements: These formulas are produced in collaboration with Premier Research Labs, a pioneer in advanced nutritional science for over 15 years. Based in Austin, Texas, Premier is renowned for its unwavering commitment to purity, excipient-free formulations, non-GMO sourcing, and rigorous quality verification. This strategic collaboration marks the first time Premier Research Labs has co-developed a supplement line in partnership with a regenerative medicine institute, ensuring that each product in the Revive Series meets the highest clinical standards for efficacy, safety, and bioavailability.

Detox Revive: Regular price $60; program price $51.

Dosage: Take 1 capsule 3 times a day (combine with each meal)

Targeted Support for Whole-Body Detoxification

Detox Revive is a single-ingredient formula made from a rare, freshwater-sourced calcium bentonite clay. This ultra-pure smectite clay has a naturally strong negative charge that binds positively charged toxins in the gut - including environmental chemicals, pesticide residues like glyphosate, and mycotoxins.

As the clay moves through the digestive tract, it adsorbs and absorbs these toxins into its internal matrix and carries them out of the body without being absorbed itself. This provides gentle, non-laxative internal cleansing that supports:

Gastrointestinal detoxification Binding and removal of environmental and foodborne toxins Reduction of overall toxic load Improved immune and metabolic balance

Detox Revive is recommended during the 21-Day Revive Program to enhance internal cleansing, support energy, and reduce the burden of hidden toxins.

MicroBiome Revive: Regular price $75; program price $63.

Broad-Spectrum Probiotic Support for Gut Health, Immunity, and Microbial Balance

Suggested Use: Take 1 capsule at bedtime

MicroBiome Revive is a full-spectrum probiotic formula designed to restore and maintain a healthy gut microbiome. With 18 clinically relevant strains and 15 billion CFUs per capsule, it supports digestion, nutrient absorption, immune resilience, and balanced gut-brain communication.

This formula includes:

Broad-spectrum probiotic complex – Multiple strains of Lactobacillus, Bifidobacterium, Streptococcus, and Lactococcus to support digestion, microbial diversity, and immune function. Bacillus subtilis – A spore-forming probiotic that survives harsh digestive conditions, supports detoxification, and promotes metabolic and immune health.

Synergistic multi-strain activity – Helps maintain healthy pH, improve nutrient breakdown, and support microbial balance after stress, illness, or antibiotics.

MicroBiome Revive supports digestive wellness, immune function, and gut-brain balance throughout the 21-Day Revive Program, helping participants optimize nutrient absorption and overall metabolic performance.

Daily Revive: Regular price $75; program price $63.

Suggested Use: Take 2 capsules with your first meal

Foundational Plant-Based Multivitamin Support

Daily Revive is a complete, plant-based multivitamin and mineral formula that delivers essential daily nutrition in a clean, bioavailable form. It provides a full spectrum of natural B-complex vitamins, vitamin D3, and key minerals to support energy, immunity, metabolism, and overall vitality.

This formula includes:

Daily Revive is designed for individuals seeking a pure, non-synthetic daily nutrient foundation to promote whole-body health and balanced energy throughout the 21-day program. Plant-based vitamins and cofactors for optimal absorption Natural-source minerals such as magnesium and iron for cellular and metabolic support Manganese, molybdenum, and 39+ trace minerals to enhance enzyme and detox pathways

Creatine Revive: Regular price $35; program price $29.

Suggested Use: 5–10 grams per day. If using the full 10 grams, divide into two servings: 5 grams with the first meal and 5 grams post-workout.

Strength, Recovery, and Cognitive Energy Support

Creatine Revive is a high-purity creatine monohydrate designed to enhance muscular strength, exercise performance, and cellular energy. Creatine is one of the most well-studied and trusted nutrients for supporting both physical and cognitive function.

It works by rapidly regenerating ATP—the body’s primary energy molecule—helping to improve:

Muscle strength, power, and lean mass Exercise recovery and reduced fatigue Mental clarity, memory, and cognitive resilience Cellular hydration and energy availability in muscle and brain tissue

Creatine Revive is beneficial for active individuals, adults focused on healthy aging, vegetarians, and anyone seeking improved physical performance and sharper cognitive function during the 21-day program.

Metabolic Revive: Regular price $65; program price $55.

Suggested Use: Take 2 capsules with breakfast and 1 capsule with lunch.

Botanical Support for Healthy Metabolism and Lean Body Composition

Metabolic Revive is a targeted, plant-based formula designed to support healthy weight management, energy balance, and efficient fat metabolism. It combines key botanical extracts and nutrient cofactors that work together to promote stable blood sugar, clean energy, and improved metabolic performance.

This formula features:

– Supports blood sugar regulation and healthy fat metabolism.

Bitter Orange Extract - A natural source of synephrine to promote lipolysis and thermogenesis.

Metabolic Phyto Blend – Organic chlorella, green tea extract, turmeric, and rice fiber for antioxidant and gentle thermogenic support.

Raspberry Ketones – May support adiponectin activity related to fat metabolism and insulin sensitivity.

Metabolic Revive is ideal for individuals looking to enhance metabolic efficiency, improve fat utilization during activity, and support healthy body composition throughout the 21-day program.

Anti-Inflammatory Revive: Regular price $80; program price $68.

Suggested Use: Take 3 capsules daily, one with each meal.

Plant-Based Enzyme Support for Inflammation, Recovery, and Digestive Balance

Anti-Inflammatory Revive is a high-potency, 100% plant-based proteolytic enzyme formula designed to support a healthy inflammatory response, promote joint and muscle comfort, and enhance protein digestion. With 15 million PU of protease activity, it offers strong, natural support for recovery without the side effects of synthetic or drug-based options.

This formula includes:

Bromelain – Supports joint, muscle, and sinus health through healthy inflammation modulation.

Papain – Enhances protein digestion and supports gut mucosal balance.

Anti-Inflammatory Revive provides supportive joint comfort, recovery, and digestive balance throughout the 21-Day Revive Program, helping participants manage inflammation and feel their best as metabolic changes occur. Kiwi Fruit Extract (Actinidin) – Provides additional digestive enzyme activity and GI-specific anti-inflammatory support. Inflamma-Support Herbal Blend – Organic peppermint, fennel, and ginger to soothe digestion and reduce discomfort.

Sleep & Calm Revive: Regular price $70; program price $59.

Suggested Use: Take 2 capsules 20 minutes before bedtime. If additional support is needed, take 3 capsules at night.

Botanical and Nutrient Support for Restful Sleep and Nervous System Balance

Sleep & Calm Revive is a plant-based formula designed to promote deep, restorative sleep and support a calm, balanced nervous system. It combines well-studied botanicals and nutrients that help quiet the mind, ease stress, and support healthy sleep cycles without next-day grogginess.

This formula includes:

Magnesium (as magnesium malate) – Supports neuromuscular relaxation and deeper sleep cycles.

L-Theanine – Promotes calm mental focus and reduces stress-related thought patterns.

Passionflower, Lemon Balm, Lavender & Valerian Root – Traditional botanicals that support relaxation and natural sleep onset. Saffron Extract – Promotes emotional balance and may improve sleep depth and quality. Magnolia Bark Extract – Helps modulate the stress response and calm the nervous system. Sleep & Calm Revive supports restorative sleep and nervous system balance throughout the 21-Day Revive Program, improving recovery, stress resilience, and overall metabolic success.

MASTER FOOD LIST

Portion per meal: 3–6 ounces cooked (about the size of the palm, not including fingers). ANIMAL PROTEIN OPTIONS 3 oz = minimum for smaller/lower bodyweight individuals 5–6 oz = appropriate for men and active women Patients doing strength training may lean toward the upper end of the range

RED MEAT & GAME (LEAN CUTS) • Grass-fed beef • Bison • Venison • Goat • Lamb • Elk

POULTRY • Chicken breast • Chicken thighs (trimmed) • Turkey breast • Ground lean chicken or turkey

FISH & SEAFOOD (All wild-caught whenever possible.)

Other Wild-Caught Fish: • Salmon • Halibut • Cod • Trout • Sardines • Anchovies • Haddock • Pollock

Cabo & Baja Local Fish: • Yellowtail (Jurel / Yellowtail Amberjack) • Dorado (Mahi-Mahi) • Tuna (Ahi, Yellowfin, Bluefin when available) • Wahoo (Ono) • Red Snapper (Huachinango)

• Sea Bass (Cabrilla) • Grouper (Garropa) • Sierra Mackerel • Marlin • Swordfish (moderation)

Shellfish: • Shrimp • Scallops • Clams • Mussels

• Octopus (Pulpo) • Squid (Calamar)

Portion per meal: 2 whole eggs OR 4–6 egg whites OR a combination (e.g., 1 whole egg + 2 egg whites) EGG PROTEIN OPTIONS

Whole eggs Egg whites

PLANT PROTEIN OPTIONS

Plant proteins also provide some amount of complex carbohydrates, so portion size must be measured clearly.

Portion per meal: ½–1 cup cooked per meal

• Cannellini beans • Great Northern beans • White beans • Black-eyed peas • Split peas

• Lentils (green, brown, red) • Chickpeas

• Black beans • Navy beans • Pinto beans • Kidney beans

SOY PROTEIN OPTIONS Portion per meal: 3–4 ounces (about the same as a meat portion due to similar protein density) Organic tofu Organic tempeh SEED-BASED PROTEIN OPTIONS Portion per meal: 2–3 tablespoons per meal if used as the primary protein source (for example in vegan meals). Nuts are not approved on this program. Hemp seeds Chia seeds Pumpkin seeds Ground flax seeds Sunflower seeds

NON-STARCHY VEGETABLES (THESE ARE NON-COMPLEX CARBS) All non-starchy vegetables are allowed in any quantity.

Leafy Greens: • Spinach • Kale (all types) • Swiss chard • Mustard greens • Collard greens

• Romaine • Red and green leaf lettuce • Butter/Bibb lettuce • Arugula • Dandelion greens • Watercress

Cruciferous Non-Starchy Vegetables: • Broccoli • Cauliflower • Cabbage (green, red, Napa, Savoy) • Brussels sprouts • Kohlrabi • Bok choy • Zucchini • Yellow or mexican (calabacita) squash • Eggplant • Bell peppers (all colors) • Jalapeños and mild peppers • Asparagus

• Artichokes • Celery • Cucumbers • Radishes

• Daikon • Fennel

• Bamboo shoots • Hearts of palm • Water chestnuts • Endive

• Escarole • Chicory • Mushrooms (all varieties)

Fermented Vegetables: • Sauerkraut (no sugar) • Kimchi (no sugar)

Allium Family: • Onions • Shallots • Leeks • Green onions/scallions • Garlic

STARCHY VEGETABLES (THESE COUNT AS COMPLEX CARBS) Portion per meal: ½–1 cup cooked OR ½ medium sweet potato, yam, or squash.

• Sweet potatoes • Yams • Butternut squash • Acorn squash • Kabocha squash • Delicata squash • Spaghetti squash

• Pumpkin • Parsnips • Carrots (small serving) • Beets (root) • Turnips • Rutabaga • Yucca / cassava

OTHER COMPLEX CARBOHYDRATES Portion per meal: ½ cup cooked (standard serving). Up to 1 cup cooked (maximum serving for highly active individuals)

Ancient Grains Complex Carbs: • Quinoa • Wild rice • Black rice • Brown rice (limited to ½ cup) • Buckwheat • Millet • Amaranth

Legume-Based Complex Carbs: • Lentils • Chickpeas • Black beans • Kidney beans • Pinto beans • Cannellini beans

• Navy beans • White beans • Black-eyed peas • Split peas

FRUIT OPTIONS

Portion per meal: ½ cup max per day. Reasoning is ½ cup keeps fructose low, supports insulin control, and fits the low-sugar rules. Berries (All Types Listed Below)

Blackberries Grapefruit (½ max) Lemon & lime (unlimited for flavor)

Strawberries Blueberries Raspberries

All high-sugar, high-fructose fruits are excluded.

HEALTHY FATS (STRICT CONTROLLED LIST)

Daily Fat Allowance: • 4–7 teaspoons added oils per day (1.5–2.5 tablespoons total) • ¼ to ½ avocado per day maximum • 1–2 tablespoon seeds per day

Whole-Food Fats: • Avocado

Approved Oils: • Extra virgin olive oil • Avocado oil • Ghee / clarified butter • Sesame oil (small amount) • Flax oil (cold only)

• Olives • Tahini • Pumpkin seed butter • Seeds: chia, hemp, flax, pumpkin, sunflower (no nuts are allowed)

SEASONINGS, CONDIMENTS, SWEETENERS

Allowed Seasonings: • All herbs • All spices • Sea salt OR Himalayan pink salt • Black pepper • Lemon / lime • Apple cider vinegar • Red wine vinegar • White wine vinegar • Balsamic vinegar (no added sugar)

Allowed Condiments: • Dijon mustard (no sugar) • Stone-ground mustard • Coconut aminos (low-sugar only) • Salsa with no added sugar Allowed Hot Sauces: You may use hot sauces as long as the ingredient list does NOT include sugar, corn syrup, canola oil, vegetable oil, artificial colors, or thickeners.

Clean Hot Sauces Include: • Tabasco Original (only ingredients: vinegar, peppers, salt) • Habanero hot sauces (clean versions only) • Cholula Original (clean: peppers, water, vinegar, spices) • Valentina Black Label (clean ingredients, no sugar) • Tapatío (clean ingredients, no sugar) • Louisiana Hot Sauce (vinegar + peppers + salt) • Crystal Hot Sauce (clean, no sugar) • Any vinegar-based pepper sauce with no sugar

Sweeteners (ONLY ONE ALLOWED): • Monk fruit Not Allowed

• Stevia • Honey • Maple syrup • Agave • Dates / dried fruits • Artificial sweeteners (aspartame, sucralose) • Sugar alcohols

FOODS AND SUBSTANCES TO AVOID

• Alcohol • Tobacco and nicotine • THC or recreational drugs • Processed foods • Fast food • Fried foods • Packaged snacks • Desserts • Sugary drinks and juices • High-sugar fruits • White flour products • Chips, crackers, pastries • MSG, artificial flavors, colors, preservatives • Hydrogenated oils Optional but HIGHLY recommended: • Avoid gluten • Avoid dairy

HYDRATION

• Drink half your bodyweight (lbs) in ounces of water each day. Formula: Bodyweight (lbs) ÷ 2 = Target ounces per day • Unsweetened electrolytes are allowed for those who are training hard. No sugar, no coloring, no artificial sweeteners • Unsweetened herbal tea is allowed.

CAFFEINE Limit caffeine; only morning use is recommended as caffeine can interfere with sleep, cortisol, and insulin sensitivity when consumed later in the day.

Green tea (plain, unsweetened) Black coffee (plain, no sugar, no cream) Plain matcha (no milk, no creamer)

MOVEMENT AND EXERCISE REQUIREMENTS

COMPREHENSIVE 3-WEEK STRENGTH & CONDITIONING PLAN

This is an illustrative Dodd workout. Many variations of strength, mobility, and stretch-training occur within his program, and participants may adjust movements based on their fitness level, mobility, preferences, or training experience. What follows outlines the core structure behind Dodd’s methodology - specifically the purpose of the 21/14/10 progression and the intensity of the 7/7/7 and 5/5/5 method, both of which serve as foundational pillars in how he builds strength, endurance, and metabolic conditioning. If you're seeking personal fitness training here in Los Cabos, please contact us and we will connect you with one of our certified trainers. Beginning in Q1 or Q2 of 2026, we will also launch a complete Dodd-specific workout program with follow-along training videos. In addition, Longevity Medical Institute will host specialized in-person training retreats featuring hands-on instruction with Dodd himself.

PROGRAM STRUCTURE OVERVIEW

Week 1 — 21/14/10 Method Strength foundation • Endurance • Metabolic activation

Week 2 — 7/7/7 and 5/5/5 Method Deep fatigue • Time under tension • Hypertrophy acceleration

Week 3 — Return to 21/14/10 Strength rebound • Definition • Final tightening phase

DAILY CARDIO (REQUIRED ALL 3 WEEKS)

Cardio is a required part of the Longevity x Dodd program, but the type of cardio may vary depending on the participant’s fitness level. These are recommendations, not rigid requirements. Daily Requirement: • 30 minutes total per day Complete as: • One 30-minute session, OR • Two 15-minute sessions Target Heart Rate: • 115–125 bpm (Zone 2 steady-state)

Recommended Activities

Participants may adjust based on their fitness level.

• Brisk walking or light jogging • Incline treadmill • Cycling (indoor or outdoor) • Rowing • Elliptical • Outdoor trail walking or easy jog paths

Purpose: Improve metabolic efficiency, support fat burning, enhance cardiovascular health, and aid recovery between strength sessions.

WEEK 1 — 21/14/10 TRAINING METHOD

The preferred schedule is to perform these workouts every other day to allow adequate recovery. However, if your availability is limited, you may complete the next session the following day without issue.

21/14/10 Set Structure For every exercise:

1. 21 repetitions 2. Rest 3 minutes 3. 14 repetitions (increase weight if possible) 4. Rest 3 minutes 5. 10 repetitions (increase weight again if possible) 6. Rest 3 minutes before the next exercise This week builds foundational strength and primes the metabolic system.

WORKOUT 1 — LEGS (Week 1) • Assisted Lunges • Leg Extensions • Sumo Dumbbell Squats • Hamstring Curls • Sumo Straight-Leg Deadlifts • Calf Raises

WORKOUT 2 — CHEST + BICEPS (Week 1) Chest • Flat Bench Press • Incline Bench Press • Dumbbell Chest Flyes Biceps • Dumbbell Curls • Straight Bar Cable Curls WORKOUT 3 — BACK + GLUTES (Week 1) Back • Lat Pulldowns • Superman / Superwoman • Dumbbell Accordions (targets upper back while strongly engaging the abs) • Hyperextensions

Glutes (5–15 lb ankle weights recommended) • Donkey Kicks • Straight-Leg Rear Lifts • Fire Hydrants

WORKOUT 4 — SHOULDERS + TRICEPS (Week 1) Shoulders • Arnold Press • Upright Row / Chin-Pulley

Triceps • Cable Tricep Pushdowns • Dumbbell Overhead Extensions

CORE WORK (EVERY WORKOUT DAY – WEEK 1) • Flag Poles — 3 sets of 35/21/14 repetitions • Optional: planks, slow leg raises, toe-touch crunches

WEEK 2 — 7/7/7 and 5/5/5 TRAINING METHOD The preferred schedule is to perform these workouts every other day to allow adequate recovery. However, if your availability is limited, you may complete the next session the following day without issue. Week 2 elevates intensity dramatically using Dodd’s time-under-tension hypertrophy system.

7/7/7 Set Structure 1. 7 standard reps

2. 7 reps with a 10-second hold between each rep 3. 7 standard reps, with the final rep held for 7 seconds

Once completed, do the same exercises with a 5/5/5 set

5/5/5 Set Structure 1. 5 standard reps

2. 5 reps with a 10-second hold between each rep 3. 5 standard reps, with the final rep held for 7 seconds

Rest 3 minutes between all sets.

This week emphasizes: • Deep muscular fatigue • Strength endurance • Metabolic stress • Muscle density and definition

WORKOUTS 1–4 (Week 2) Perform the same exercises as Week 1, but all sets follow the 7/7/7 and 5/5/5 method.

CORE WORK (EVERY WORKOUT DAY – WEEK 2) Same as Week 1. WEEK 3 — RETURN TO 21/14/10 Week 3 repeats the full Week 1 structure, reactivating the 21/14/10 protocol.

WORKOUTS 1–4 (Week 3) Repeat all Week 1 exercises using the 21/14/10 method. Why return to Week 1? • Creates a strength rebound effect after Week 2 • Enhances muscle definition and tightening • Elevates metabolic burn • Completes the 21-day transformation with maximum output

CORE WORK (EVERY WORKOUT DAY – WEEK 3) Same as Weeks 1–2.

FINAL PROGRAM SNAPSHOT

Week 1: 21/14/10 — Strength foundation + metabolic activation

Week 2: 7/7/7 and 5/5/5 — Deep fatigue + hypertrophy stimulus

Week 3: 21/14/10 — Strength rebound + maximal definition

Daily Cardio (All 3 Weeks): 30 minutes/day — Zone 2 (110–125 bpm) Brisk walking or light jogging · Incline treadmill · Cycling · Rowing · Elliptical Stretching • 5–10 minutes a 5-7 days per week.

SLEEP REQUIREMENTS & GUIDELINES

Ideal Sleep Duration: 7–9 hours of uninterrupted sleep per night This is the optimal range for: • Hormonal balance (testosterone, growth hormone, cortisol) • Fat metabolism and fat loss • Muscle recovery • Appetite regulation (ghrelin and leptin control) • Cognitive clarity • Inflammation reduction

• Immune function • Emotional stability

Most adults achieve best metabolic outcomes with 7.5–8.5 hours consistently.

Bedtime Guidelines To support the eating window and the “last meal 2–3 hours before bed” rule:

• Ideal bedtime: 9:00 pm – 10:30 pm • Ideal wake time: 5:30 am – 7:00 am (Adjust based on schedule, but keep it consistent.)

Sleep Quality Recommendations To optimize fat loss and metabolic reset:

• Avoid screens 60 minutes before bed • Dim lights after sunset • Keep bedroom cool (65–68°F / 18–20°C) • Use blackout curtains • Avoid caffeine after the morning • Avoid heavy water intake 2 hours before bed • Optional aids: Sleep & Calm Revive, herbal tea (chamomile, peppermint, lavender)

CALORIC INTAKE, CALORIC BURN, AND FAT LOSS EXPECTATIONS The structure of the Longevity x Dodd 21-Day Revive Program with controlled complex carbohydrates, measured fats, high-fiber vegetables, and consistent protein intake naturally creates a significant daily caloric deficit. This section explains what participants typically consume, what they burn, and the estimated fat loss over 21 days.

Average Daily Caloric Intake

Participants do not count calories. However, because of the program design (3 structured meals, limited fats, controlled carbohydrate servings, and no snacking), calorie intake consistently falls within a predictable range.

Plan A Days (2 meals: protein + vegetables only | 1 meal: protein + vegetables + one complex carb)

Typical daily intake: 1,050–1,350 calories Full clinical range: 850–1,550 calories/day (depending on protein size and whether the full fat allowance is used)

Plan B Days (2 meals: protein + vegetables + one complex carb | 1 meal: protein + vegetables only) Typical daily intake: 1,200–1,500 calories Full clinical range: 950–1,700 calories/day (upper end occurs only with maximum servings of protein, fats, and complex carbohydrates)

Average Daily Caloric Burn

Daily caloric expenditure includes: Basal Metabolic Rate (BMR): 1,400–1,900 calories/day (variation based on age, sex, weight, and lean mass)

Daily lifestyle movement: 200–400 calories/day

Required 30 minutes of Zone 2 cardio: 200–300 calories/day

Strength training (3–4 sessions per week): 150–250 calories per session (Averages to +75–125 calories/day across the week)

Total Estimated Caloric Burn per Day: 2,000–2,600 calories/day

Total Combined 21-Day Deficit: 18,300 to 28,200 calories burned (over 21 days)

Low Estimate: 18,300 ÷ 3,500 = 5.2 lbs fat High Estimate: 28,200 ÷ 3,500 = 8.0 lbs fat Typical Result: Most compliant participants lose 5–8 pounds of pure fat in 21 days. Highly active individuals (daily strength training + intense cardio) may lose 8–12 pounds of fat. Note: Total scale weight often exceeds fat loss due to: • Lower inflammation • Reduced water retention • Improved digestion • Lower glycogen stores • No alcohol or sugar-driven fluid retention Fat Loss Conversion: 3,500 calories ≈ 1 pound of fat

EXPECTED OUTCOMES

With proper adherence:

• Higher and more stable energy • Better sleep quality • Reduced cravings • Improved mental clarity • Increased metabolic efficiency • Maybe even break a bad habit :-)

• Fat loss • Preservation or increase of lean muscle • Improved insulin sensitivity • Reduced inflammation • Better digestion and regularity

This is a body recomposition program, not a crash diet.

INTRODUCTION TO THE DAILY CHECKLIST The following pages include your Day-by-Day Revive Checklist, designed to keep you consistent, focused, and aligned with the Longevity x Dodd 21-Day Revive Program. Each day specifies whether you are following Plan A or Plan B, the two structured eating frameworks that drive the metabolic reset.

Plan A (used on 16 of the 21 days): • Three meals per day • Two meals: Protein + non-starchy vegetables only • One meal: Protein + non-starchy vegetables + ONE complex carbohydrate • The complex carb meal may be any meal of your choice (breakfast, lunch, or dinner) Plan B (used on 5 of the 21 days): • Three meals per day • Two meals: Protein + non-starchy vegetables + ONE complex carbohydrate • One meal: Protein + non-starchy vegetables only • The two complex carb meals may be placed at any two meals of your choice These daily checklists will help you track meals, supplements, hydration, sleep, movement, and lifestyle habits. Follow them consistently to maximize results, including fat loss, increased energy, enhanced mental clarity, reduced inflammation, and a complete metabolic recalibration.

Take a before picture and take an after picture.

Morning Weight (Day 1):

Morning Weight (Day 22):

InBody 970 Body Composition Testing (Recommended) Note: We recommend completing an InBody 970 scan before starting the program and again after the 21 days. It is the most accurate way to measure your true transformation.

Unlike a basic scale, the InBody 970 provides a medical-grade breakdown of:

• Skeletal Muscle Mass • Body Fat Mass • Visceral Fat Level • Segmental Muscle Balance • Total Body Water • Basal Metabolic Rate (BMR)

This allows you to see real changes in muscle, fat, metabolism, and overall body composition - not just weight on a scale.

A before-and-after scan gives a clear, measurable picture of your progress throughout the 21-Day Revive Program.

DAY 1 — PLAN A

MEALS Meal 1 (Breakfast) Protein (3–6 oz)

Non-starchy vegetables Complex carb?

Yes No

Meal 2 (Lunch) Protein

Non-starchy vegetables Complex carb?

Yes No

Meal 3 (Dinner) Protein

Non-starchy vegetables Complex carb?

Yes No

Daily Fat Limits

4–7 teaspoons added oils ¼–½ avocado (max per day) 1–2 tablespoons seeds (chia, hemp, flax, pumpkin, sunflower)

SUPPLEMENTS Detox Revive – 1 capsule with each meal (3 total)

Daily Revive – 2 capsules with first meal MicroBiome Revive – 1 capsule at bedtime Creatine Revive – 5–10 grams daily 5g with first meal 5g after workout (if using 10g)

Metabolic Revive – 2 capsules with breakfast, 1 capsule with lunch Anti-Inflammatory Revive – 1 capsule with each meal (3 total) Sleep & Calm Revive – 2 capsules 20 minutes before bed (3 if needed)

MOVEMENT 30 minutes Zone 2 cardio (HR 110–125 bpm) Strength training (if scheduled today): ____________________ Mobility / stretching 5–10 minutes

HYDRATION Target water intake (½ bodyweight in ounces): ______ oz Water goal met Unsweetened electrolytes (optional)

SLEEP

Slept 7–9 hours Last meal finished 2–3 hours before bed Avoided screens 1 hour before bed Bedroom cool, dark, quiet

LIFESTYLE

No alcohol No nicotine No THC No processed foods No sugar

No artificial sweeteners Avoided gluten (optional) Avoided dairy (optional) Avoided artificial fragrances and toxins

DAILY NOTES Energy: ____________________________________ Digestion: __________________________________ Mood: _______________________________________ Cravings: ___________________________________ Wins: _______________________________________ Challenges: __________________________________

DAY 2 — PLAN A MEALS Meal 1 (Breakfast) Protein (3–6 oz) Non-starchy vegetables Complex carb?

Yes No

Meal 2 (Lunch) Protein

Non-starchy vegetables Complex carb?

Yes No

Meal 3 (Dinner) Protein

Non-starchy vegetables Complex carb?

Yes No

Daily Fat Limits

4–7 teaspoons oils ¼–½ avocado 1–2 tablespoons seeds

SUPPLEMENTS Detox Revive – 1 capsule each meal

Daily Revive – 2 capsules with first meal MicroBiome Revive – 1 capsule at bedtime Creatine Revive – 5–10 grams Metabolic Revive – 2 breakfast, 1 lunch Anti-Inflammatory Revive – 1 cap per meal Sleep & Calm Revive – 2 caps before bed

MOVEMENT

30 minutes Zone 2 cardio Strength training (if today) 5–10 minutes stretching

HYDRATION

Water goal met (______ oz) Electrolytes if needed

SLEEP

Slept 7–9 hours Last meal early Screen-free hour before bed

LIFESTYLE

No alcohol No nicotine No THC No sugar No processed foods

DAILY NOTES Energy: _________ Mood: __________ Wins: __________ Challenges: _____

DAY 3 — PLAN A MEALS Meal 1 (Breakfast) Protein (3–6 oz) Non-starchy vegetables Complex carb?

Yes No

Meal 2 (Lunch) Protein

Non-starchy vegetables Complex carb?

Yes No

Meal 3 (Dinner) Protein

Non-starchy vegetables Complex carb?

Yes No

Daily Fat Limits 4–7 tsp oils ¼–½ avocado 1–2 tbsp seeds

SUPPLEMENTS

Detox Revive – 3x Daily Revive – 2 caps AM MicroBiome Revive – bedtime Creatine – 5–10g Metabolic Revive – 2 AM + 1 lunch Anti-Inflammatory – 3x Sleep & Calm – 2–3 caps PM

MOVEMENT

30 min Zone 2 Strength training (if today) Mobility

HYDRATION

Water goal ______ oz Electrolytes optional

SLEEP

7–9 hours Night routine

LIFESTYLE

No alcohol No nicotine No THC No sugar No processed foods

DAILY NOTES Energy: _________ Mood: __________ Wins: __________ Challenges: _____

DAY 4 — PLAN A MEALS Meal 1 (Breakfast) Protein (3–6 oz) Non-starchy vegetables Complex carb?

Yes No

Meal 2 (Lunch) Protein

Non-starchy vegetables Complex carb?

Yes No

Meal 3 (Dinner) Protein

Non-starchy vegetables Complex carb?

Yes No

Daily Fat Limits

4–7 teaspoons added oils ¼–½ avocado (max per day) 1–2 tablespoons seeds (chia, hemp, flax, pumpkin, sunflower)

SUPPLEMENTS Detox Revive – 1 capsule with each meal (3 total)

Daily Revive – 2 capsules with first meal MicroBiome Revive – 1 capsule at bedtime Creatine Revive – 5–10 grams daily 5g with first meal 5g after workout (if using 10g)

Metabolic Revive – 2 capsules breakfast, 1 capsule lunch Anti-Inflammatory Revive – 1 capsule each meal (3 total) Sleep & Calm Revive – 2 capsules before bed (3 if needed)

MOVEMENT 30 minutes Zone 2 cardio (HR 110–125 bpm) Strength training (if today): ____________________ Mobility/stretching 5–10 minutes HYDRATION Target water intake (½ bodyweight in oz): ______ Water goal met Unsweetened electrolytes (optional)

SLEEP

Slept 7–9 hours Last meal 2–3 hours before bed Lights dimmed in evening Avoided screens 1 hour before bed

LIFESTYLE

No alcohol No nicotine No THC No processed foods No sugar

No artificial sweeteners Avoided gluten (optional) Avoided dairy (optional)

DAY 5 — PLAN A MEALS Meal 1 (Breakfast) Protein (3–6 oz) Non-starchy vegetables Complex carb?

Yes No

Meal 2 (Lunch) Protein

Non-starchy vegetables Complex carb?

Yes No

Meal 3 (Dinner) Protein

Non-starchy vegetables Complex carb?

Yes No

Daily Fat Limits 4–7 tsp oils ¼–½ avocado 1–2 tbsp seeds

SUPPLEMENTS

Detox Revive – with each meal Daily Revive – with first meal MicroBiome Revive – bedtime Creatine Revive – 5–10g

Metabolic Revive – 2 breakfast, 1 lunch Anti-Inflammatory Revive – 3x daily Sleep & Calm Revive – bedtime

MOVEMENT

30 minutes Zone 2 Strength training today? ___________ 5–10 minutes mobility

HYDRATION

Water goal met (______ oz) Electrolytes optional

SLEEP

Slept 7–9 hours Last meal early No screens before bed

LIFESTYLE

No alcohol No nicotine No THC No sugar No processed foods

DAILY NOTES Energy: _________ Mood: __________ Wins: __________ Challenges: _____

DAY 6 — PLAN B MEALS Meal 1 Protein (3–6 oz) Non-starchy vegetables Complex carb?

(Plan B = 2 meals with complex carbs, 1 meal without)

Yes No

Meal 2

Protein Non-starchy vegetables Complex carb?

Yes No

Meal 3

Protein Non-starchy vegetables Complex carb?

Yes No

Daily Fat Limits 4–7 tsp oils ¼–½ avocado 1–2 tbsp seeds

SUPPLEMENTS

Detox Revive – 1 cap each meal Daily Revive – 2 caps AM MicroBiome Revive – bedtime Creatine Revive – 5–10g Metabolic Revive – 2 AM + 1 lunch Anti-Inflammatory Revive – 3x/day Sleep & Calm Revive – 2–3 caps PM

MOVEMENT

30 min Zone 2 Strength session today? ___________ Stretch/mobility

HYDRATION

Water goal ______ oz Electrolytes optional

SLEEP

7–9 hours Last meal early Screen-free bedtime

LIFESTYLE

No alcohol No nicotine No THC No sugar No processed foods

DAILY NOTES Energy: _________ Mood: __________ Wins: __________ Challenges: _____

DAY 7 — PLAN B MEALS Meal 1 Protein (3–6 oz) Non-starchy vegetables Complex carb?

Yes No

Meal 2

Protein Non-starchy vegetables Complex carb?

Yes No

Meal 3

Protein Non-starchy vegetables Complex carb?

Yes No

Daily Fat Limits 4–7 tsp oils ¼–½ avocado 1–2 tbsp seeds

SUPPLEMENTS

Detox Revive – 3x Daily Revive – AM

MicroBiome Revive – PM Creatine Revive – 5–10g Metabolic Revive – 3 total Anti-Inflammatory Revive – 3x Sleep & Calm Revive – 2–3 caps PM

MOVEMENT

30 min Zone 2 Strength training today? ___________ 5–10 min stretching

HYDRATION

Water goal met Electrolytes optional

SLEEP

7–9 hours Last meal 2–3 hrs before bed Lights dimmed

LIFESTYLE

No alcohol No nicotine No THC No sugar No processed foods No artificial sweeteners

DAILY NOTES Energy: ______ Digestion: ______ Mood: ______ Wins: ______ Challenges: ______

DAY 8 — PLAN A MEALS Meal 1 (Breakfast) Protein (3–6 oz) Non-starchy vegetables Complex carb?

Yes No

Meal 2 (Lunch) Protein

Non-starchy vegetables Complex carb?

Yes No

Meal 3 (Dinner) Protein

Non-starchy vegetables Complex carb?

Yes No

Daily Fat Limits

4–7 teaspoons oils ¼–½ avocado 1–2 tablespoons seeds

SUPPLEMENTS Detox Revive – 1 capsule with each meal Daily Revive – 2 capsules with first meal MicroBiome Revive – 1 capsule at bedtime Creatine Revive – 5–10 grams daily 5g with first meal 5g after workout (if using 10g) Metabolic Revive – 2 caps with breakfast, 1 cap with lunch Anti-Inflammatory Revive – 1 cap each meal Sleep & Calm Revive – 2 caps 20 minutes before bed

MOVEMENT

30 minutes Zone 2 cardio Strength training (if scheduled today): __________ 5–10 minutes mobility / stretching

HYDRATION Target: ______ oz Water goal met Unsweetened electrolytes (optional)

SLEEP

Slept 7–9 hours Last meal 2–3 hours before bed Avoided screens 1 hour before bed

LIFESTYLE

No alcohol No nicotine No THC No processed foods No sugar

No artificial sweeteners Avoided gluten (optional) Avoided dairy (optional)

DAY 9 — PLAN A MEALS Meal 1 (Breakfast) Protein (3–6 oz) Non-starchy vegetables Complex carb?

Yes No

Meal 2 (Lunch) Protein

Non-starchy vegetables Complex carb?

Yes No

Meal 3 (Dinner) Protein

Non-starchy vegetables Complex carb?

Yes No

Daily Fat Limits 4–7 tsp oils ¼–½ avocado 1–2 tbsp seeds SUPPLEMENTS Detox Revive Daily Revive

MicroBiome Revive Creatine Revive Metabolic Revive Anti-Inflammatory Revive Sleep & Calm Revive

MOVEMENT

30 minutes Zone 2 Strength training (if today) Stretching 5–10 min

HYDRATION

Water goal met Electrolytes optional

SLEEP

Slept 7–9 hours Night routine followed

LIFESTYLE

No alcohol No nicotine No THC No sugar No processed foods

DAILY NOTES Energy: ______ Mood: ______ Wins: ______ Challenges: ______

DAY 10 — PLAN A MEALS Breakfast Protein (3–6 oz) Non-starchy vegetables Complex carb?

Yes No

Lunch

Protein Non-starchy vegetables Complex carb?

Yes No

Dinner

Protein Non-starchy vegetables Complex carb?

Yes No

Daily Fat Limits 4–7 tsp oils ¼–½ avocado 1–2 tbsp seeds

SUPPLEMENTS

Detox Revive – 1 cap each meal Daily Revive – 2 caps AM MicroBiome Revive – bedtime

Creatine Revive – 5–10g Metabolic Revive – 3 total

Anti-Inflammatory Revive – 3 total Sleep & Calm Revive – 2–3 caps PM

MOVEMENT

30 minutes Zone 2 Strength training: _________ 5–10 min stretching

HYDRATION

Water goal: ______ oz Electrolytes optional

SLEEP

7–9 hours Last meal early No screens before bed

LIFESTYLE

No alcohol No nicotine No THC No sugar No processed foods

DAILY NOTES Energy: ______ Mood: ______ Wins: ______ Challenges: ______

DAY 11 — PLAN A MEALS Meal 1 Protein (3–6 oz) Non-starchy vegetables Complex carb?

Yes No

Meal 2

Protein Non-starchy vegetables Complex carb?

Yes No

Meal 3

Protein Non-starchy vegetables Complex carb?

Yes No

Daily Fat Limits 4–7 tsp oils ¼–½ avocado 1–2 tbsp seeds

SUPPLEMENTS

Detox Revive — 1 cap per meal Daily Revive — AM

MicroBiome Revive — PM Creatine Revive — 5–10g

Metabolic Revive — AM + lunch Anti-Inflammatory Revive — 3x Sleep & Calm Revive — bedtime

MOVEMENT

30 min Zone 2 Strength training today? _________ Mobility/stretching

HYDRATION

Water goal met Electrolytes optional

SLEEP

Slept 7–9 hours Last meal early Bedroom cool/dark

LIFESTYLE

No alcohol No nicotine No THC No sugar No processed foods

DAILY NOTES Energy: ______ Mood: ______ Digestion: ______ Wins: ______ Challenges: ______

DAY 12 — PLAN A MEALS Breakfast Protein (3–6 oz) Non-starchy vegetables Complex carb?

Yes No

Lunch

Protein Non-starchy vegetables Complex carb?

Yes No

Dinner

Protein Non-starchy vegetables Complex carb?

Yes No

Daily Fat Limits 4–7 tsp oils ¼–½ avocado 1–2 tbsp seeds

SUPPLEMENTS

Detox Revive – 3x Daily Revive – AM MicroBiome Revive – PM Creatine – 5–10g Metabolic Revive – 3x Anti-Inflammatory Revive – 3x Sleep & Calm Revive – PM

MOVEMENT

30 minutes cardio Strength session today? ______ Stretch/mobility

HYDRATION

Water goal ______ oz Electrolytes optional

SLEEP

7–9 hours Last meal early Screen-free

LIFESTYLE

No alcohol No nicotine No THC No sugar No processed foods

DAILY NOTES Energy: ______ Mood: ______ Wins: ______ Challenges: ______

DAY 13 — PLAN A MEALS Meal 1 Protein (3–6 oz) Non-starchy vegetables Complex carb?

Yes No

Meal 2

Protein Non-starchy vegetables Complex carb?

Yes No

Meal 3

Protein Non-starchy vegetables Complex carb?

Yes No

Daily Fat Limits 4–7 tsp oils ¼–½ avocado 1–2 tbsp seeds

SUPPLEMENTS

Detox Revive — 3x Daily Revive — 2 caps MicroBiome Revive — bedtime Creatine Revive — 5–10g Metabolic Revive — 3 caps Anti-Inflammatory Revive — 3 caps Sleep & Calm Revive — bedtime

MOVEMENT

30 min Zone 2 Strength training today? __________ Mobility/stretching

HYDRATION

Water goal ______ oz Electrolytes optional

SLEEP

Slept 7–9 hours Last meal early Bedtime routine

LIFESTYLE

No alcohol No nicotine No THC No sugar No processed foods No artificial sweeteners

DAILY NOTES Energy: ______ Mood: ______ Cravings: ______ Wins: ______ Challenges: ______

DAY 14 — PLAN B MEALS Meal 1 Protein (3–6 oz) Non-starchy vegetables Complex carb?

Yes No

Meal 2

Protein Non-starchy vegetables Complex carb?

Yes No

Meal 3

Protein Non-starchy vegetables Complex carb?

Yes No

Daily Fat Limits 4–7 tsp oils ¼–½ avocado 1–2 tbsp seeds

SUPPLEMENTS

Detox Revive – 3x Daily Revive – AM MicroBiome Revive – PM Creatine – 5–10g Metabolic Revive – 3 caps Anti-Inflammatory Revive – 3 caps Sleep & Calm Revive – bedtime

MOVEMENT

30 minutes cardio Strength training: __________ Stretch/mobility

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