Set up the day's eating + hydration + movement in the first 60 minutes.

Wake

Within 30 minutes of consistent time. Sunlight on your face for 5 minutes.

Water

500 ml in the first hour. Sets up hydration for the day, kickstarts gut motility.

Protein within 90 minutes

Eggs, dahi, paneer, or whey shake. Front-loading protein blunts mid-day cravings.

Movement

15–30 minutes of walk or yoga before screen time.

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