Byron's free reset programme. Four evidence-based changes. Real results - or it means nothing.
Takes 60 seconds. We'll send Day 1 immediately.
Check your inbox - Day 1 is on its way. Your daily water target is waiting for you.
The Programme
Each change is small on its own. Together, they compound. This is the exact sequence Byron uses with every Foundation member.
Hit your daily water target: 1 litre per 20kg of bodyweight. Front-load your morning - 500ml within 30 minutes of waking.
"Most people are chronically dehydrated. You'll feel this within 24 hours."
Phone off 1 hour before bed. Room temperature at 17°C. No caffeine after 2pm. Three simple rules.
"By night 3 you'll notice the difference."
Replace seed oils (vegetable, sunflower, rapeseed) with Kerrygold butter or ghee for cooking. One ingredient. Real impact.
"Week 2 is when this starts to show."
Byron's breathwork sequence, 5 days per week. The 4-7-8 technique. Takes 10 minutes. No equipment. No gym.
"The compounding effect hits around Day 8."
The Evidence
These aren't wellness trends. Each change is backed by peer-reviewed research. Here's what the science actually shows.
Even mild dehydration of 1.36% body mass causes measurable cognitive decline - slower reaction times, impaired concentration, lower mood. Reversed fully within 24–48 hours of adequate hydration.
Armstrong et al., Journal of Nutrition, 2012 - randomised controlled trialJust 2–3 nights of consistent sleep hygiene practices - reduced light exposure, cooler room temperature, no late caffeine - produce measurable improvements in alertness, mood, and next-day cognitive performance.
Multiple RCTs, Sleep Medicine ReviewsReplacing highly-processed seed oils with stable saturated fats reduces oxidative load. Energy levels and digestion typically improve within 2 weeks - particularly afternoon energy crashes and bloating.
DiNicolantonio & O'Keefe, Open Heart, 2018A single breathwork session produces acute cortisol reduction measurable in saliva. With consistent daily practice, baseline cortisol begins declining by week 2, improving sleep quality further.
Ma et al., Frontiers in Psychology, 2017What to Expect
Here's what typically happens, day by day. Everyone's different - but this is what Byron sees consistently.
Hydration target set. First 500ml done by 8am. Energy shift starts immediately.
Most people notice measurable improvement in sleep quality and morning alertness.
All four changes are running together. Digestion, energy and mood all improving.
Cognitive clarity, better sleep, reduced inflammation. The proof is in how you feel.
Want the full science behind the timeline? See the results timeline →
What Comes Next
Foundation takes everything you've built in 14 days and turns it into a full lifestyle programme. 22 structured programmes. 8 health pillars. Weekly live Q&A with Byron.
See Foundation - £49/month → No pressure. Your reset results are yours, regardless.