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Knowledge base

Keep dinner light to sleep better and wake fresh

Fall asleep easier and wake up refreshed

Take 2 tbsp fermented foods for gut health

Balanced microbiome and immune support

Take omega‑3 to reduce inflammation and boost focus

Calmness and reduced inflammation

Increase fiber to 30g daily to reduce sugar spikes

Steady blood sugar and less snacking

Build your plate 50-25-25 for steady energy and fullness

Steady energy without sugar dips

Start your day with protein for steady focus and energy

Steady energy and focus

Set a 10-hour window to sync metabolism and sleep better

Light evenings and deeper sleep

Finish dinner 3h pre-bed for better sleep and lower insulin

Fall asleep easier and lower insulin

Add 5 g fiber daily to boost gut and immunity

Healthy gut and strong immunity

Fill half your plate with veggies to stay full longer

Feel full and avoid blood sugar spikes

Choose zero-sugar drinks to avoid sugar crashes

Avoid blood sugar spikes and mood swings

Walk 5 min after meals to lower blood sugar

Reduce blood sugar and feel lighter

Eat 25 g protein for longer satiety and stable sugar

Stay fuller longer and keep steady blood sugar

Drink 250 ml salt water on waking to boost clarity

Restore balance and mental clarity

Skip alcohol 3–4h before bed for deeper REM

Improve sleep depth and wake up less often

Relax with PMR or 4-7-8 for calmer sleep

Release tension and fall asleep more easily

Cool your bedroom to fall asleep faster

Fall asleep faster and sleep deeper

Finish dinner ≥3h pre-bed for smoother sleep

Fall asleep more easily and sleep deeper

Stop caffeine after 2 PM for better sleep

Fall asleep faster and sleep deeper

Get 10 min morning light to sync circadian rhythm

Sync your rhythms and lift your mood

Wake up at same time daily for steady rhythm

Stabilize rhythms and sleep better

Finish dinner ≥3h pre-bed for smoother sleep

Fall asleep faster and sleep deeper

Relax with PMR or 4-7-8 for calmer sleep

Release tension and fall asleep easier

Breathe 4-7-8 ×5 to lower stress and heart rate

Calm your nerves and fall asleep easier

Cool your bedroom to fall asleep faster

Help you fall asleep faster and sleep deeper

Walk 5 min post-lunch for better night sleep

Boost your energy and improve sleep

Turn off screens 30 min pre-bed for melatonin boost

Let melatonin rise and fall asleep easier

Get 10 min morning light to sync circadian rhythm

Reset your rhythms and wake up easier