From Burnout to Beach Mode: How to Reset Your Health in One Weekend

Memorial Day weekend isn’t just the unofficial start of summer – it’s a golden opportunity to hit the reset button on your health. Whether you’ve been pushing through burnout, feeling sluggish, or simply want to use the long weekend to kick-start better habits, you can make powerful changes in just three days. As a board-certified physician in anti-aging and regenerative medicine, I’ve helped thousands of patients take control of their health and turn back the biological clock.

Here’s your Memorial Day Weekend Reset Plan: A three-day protocol to detox stress, energize your body, and ignite your longevity potential – all while enjoying everything Avalon and Stone Harbor have to offer. Even better? These habits are designed to carry you through the entire month of June and beyond.

Want a little extra motivation? We’re kicking off a 30-Day Longevity Reset Challenge on Instagram starting right after Memorial Day! Each day in June, I’ll be sharing one simple, science-backed habit you can try – from boosting your energy and metabolism to sleeping better and feeling more focused. Follow along @seemabonneymd and join the community—because health is more fun (and effective) when we do it together.

Day 1: Clear the Fog – Reset Your Brain & Body

Morning: Rise with the Sun
Your circadian rhythm – the internal clock that governs everything from hormones to metabolism – loves consistency and natural light. Wake up with the sunrise and take a barefoot walk on the beach. The combination of grounding (aka earthing) and full-spectrum sunlight tells your brain it’s time to produce cortisol (your daytime energy hormone) and shut down melatonin (your sleep hormone), effectively rebooting your sleep-wake cycle.

Midday: Nourish with Purpose
Skip the standard beach hoagie and opt for a nutrient-dense bowl loaded with fiber, healthy fats, and clean protein. Think mixed greens, grilled wild salmon, avocado, cucumbers, and pumpkin seeds. Add a splash of olive oil and lemon. This combo stabilizes blood sugar, supports gut health, and reduces inflammation – a root cause of aging.

Afternoon: Tech-Free Time & Movement
Take two hours in the afternoon to go screen-free. Head to the bay for paddleboarding, bike around the island, or try yoga on the beach. Movement not only boosts mood and metabolism but enhances lymphatic flow – your body’s internal detox system.

Evening: Eat Early, Wind Down
Have dinner before 7pm and keep it light: grilled veggies, lean protein, and herbal tea. An early dinner supports intermittent fasting, giving your digestive system a rest and promoting cellular cleanup (a process called autophagy). Then, shut off devices an hour before bed and wind down with magnesium glycinate or a calming adaptogen like ashwagandha.

Try this all month: Commit to waking with the sun at least five days a week and having screen-free evenings. Track how your sleep and energy change. Want support sticking to this? Join our June Longevity Reset Challenge on Instagram @seemabonneymd!

Day 2: Fuel Your Fire – Ignite Metabolism & Mitochondria

Morning: Cold Dip & Protein-Rich Breakfast
Take a quick dip in the ocean (yes, even in May!) to stimulate brown fat activation and mitochondria – the powerhouses of your cells. Follow it up with a protein-rich breakfast like pasture-raised eggs with arugula and olive oil, or a collagen smoothie with almond butter and berries.

Midday: Intermittent Movement
Rather than one long workout, aim for “movement snacks” every hour: a brisk walk, a few squats, or a sun salutation. This keeps your glucose levels steady and supports mitochondrial health, which directly impacts energy, cognition, and longevity.

Afternoon: Sunlight + Hydration = Hormone Harmony
Spend 20 minutes in the afternoon sun (without sunscreen during off-peak hours) to boost vitamin D – critical for hormone production and immune balance. Drink water with electrolytes (like sea salt, magnesium, and potassium) to rehydrate at the cellular level.

Evening: Social + Sleep
Longevity isn’t just about what you eat – it’s about connection. Share a healthy dinner with family or friends, laugh a lot, and enjoy the moment. Then, aim for 7-9 hours of sleep. Quality sleep is non-negotiable for brain detox, hormonal reset, and longevity gene activation.

Try this all month: Build in movement every hour during the day and make sleep your superpower. Keep a journal and score your energy each morning. Want support sticking to this? Join our June Longevity Reset Challenge on Instagram @seemabonneymd!

Day 3: Build Your Blueprint – Create Your Personalized Longevity Plan

Morning: Journal & Reflect
Take 15-30 minutes to journal: What did you notice in your energy, mood, sleep, or digestion over the past two days? What habits felt good? What do you want to carry into the rest of the summer? Self-reflection boosts clarity, intention, and motivation.

Midday: Functional Food Focus
Try a DIY beach picnic with functional foods that actively support longevity: sardines (rich in omega-3s), fermented veggies (gut health), dark chocolate (polyphenols), berries (antioxidants), and green tea (metabolism and brain health).

Afternoon: Supplement Smarter
While nutrition should always come first, some supplements can help fill in the gaps. A high-quality omega-3, vitamin D3 with K2, magnesium, and a methylated B-complex are foundational. If you want more personalized insight, micronutrient testing and advanced diagnostics – like we offer at our practice – can identify what your body specifically needs.

Evening: Commit to One Habit
Before heading back to real life, pick one habit you’ll commit to for the next 30 days – whether it’s morning sunlight, daily greens, or cutting out processed sugar. Small, consistent changes lead to long-term transformation.

Try this all month: Choose one new micro-habit each week and layer them. This builds momentum without overwhelm. Want support sticking to this? Join our June Longevity Reset Challenge on Instagram @seemabonneymd!

Come See Us This Summer

If this weekend lit a fire in you to feel better, age smarter, and prevent disease before it starts, we’d love to meet you. At the Anti-Aging & Longevity Center of Philadelphia, we use the most advanced functional and regenerative medicine tools to uncover the root causes of fatigue, weight gain, hormone imbalances, and chronic conditions – and we help you build a personalized game plan to optimize your health in the path forward.

This summer, make health your most exciting adventure.

Follow me on Instagram @seemabonneymd and visit wellness-doctors.com to schedule a consultation. Let’s make this your most energized season yet.