Empty stomach — wait 30 min before eating
30 min after thyroid med
Take with breakfast
Glass 2 of 10
Post-meal · 20 min · +3 STR +2 END
Glass 3 of 10
Desk worker break · reduces +16% ACM risk (JAMA 2024)
With lunch
Log calories · track macros
Glass 5 of 10
4-7-8 technique · 2 min · +2 Energy
Cardiology checkup · Fasting from 10 PM tonight
Glass 6 of 10
Movement break
Glass 7 of 10
Strength training · +8 STR
Log calories · stay under 2,200 target
Glass 9 of 10
Take with snack or after dinner
Glass 10 of 10 — hydration goal!
Screens off — sleep hygiene
7-9 hours for optimal recovery · +5 Energy