Who is the 30-Day Reset for?
Men over 40 who want their energy, sleep, and strength back without crash diets, two-hour gym sessions, or a supplement stack. It's built for people who work full time and have a family — the time budget is small on purpose.
Do I need a gym or equipment?
No. The program runs on bodyweight movement, walking, and small kitchen and sleep changes. If you already train at a gym, the principles transfer directly. If you don't, you can run the entire 30 days at home.
How much time per day does it take?
About 10–20 minutes a day for the habit itself, plus a daily walk. There is no schedule of long workouts. The whole structure is one small habit at a time, stacked over 30 days.
Is this a diet plan?
No. There is a dedicated Eating for Midlife chapter, but the program is not a meal plan, calorie target, or food list. It is a habit framework — protein at breakfast, fewer liquid calories, evening eating window — that works alongside whatever you already eat.
What's the difference between the free 7-Day Guide and the 30-Day Reset book?
The free 7-Day Energy Restart is the first week of the program — one habit a day for seven days, delivered by email. The 30-Day Reset is the full book: thirty habit days, eight chapters covering midlife biology, training, sleep, nutrition, and stress, plus a printable 30-day tracker.
I'm on medication or have a health condition — can I do this?
Pendersea publishes editorial writing on habits and midlife health. It is not medical advice. If you take medication, have a diagnosed condition, or haven't trained in a while, speak with your GP before changing diet, sleep, or exercise.
How do I get the book after buying?
Instant digital download. After checkout you receive an email with the PDF link. It works on phone, tablet, e-reader, or printed at home.
Refund policy?
If the 30-Day Reset isn't for you, email us within 30 days for a full refund. No questions asked.