Quick-Start Protocol
Follow this 30-day routine to boost energy, sleep better, and watch your health numbers improve—no jargon required.
1. Find your start line — 10-minute self-check
Before changing a thing, grab this quick baseline:
- Resting heart-rate – Count beats for 60 s on waking. Under 60 is great; over 80 means you’ll see big gains from sleep and walks.
- Waist-to-height – Tape around belly-button should be < ½ your height.
- Push-ups – One set to failure; write the number.
- 3 p.m. energy – Rate 1-10; be honest.
Save the four numbers in your phone—they’re your “before” picture for day 30.
2. Morning routine — four steps, ~20 min
1 • Hydrate
350 ml water + pinch of sea salt = instant wake-up.
2 • Sunlight
5-10 min outside within 30 min of waking sets your body clock and lifts mood.
3 • Move snack
20 squats, 3 stair flights, **or** 30-sec plank. Tiny dose, big metabolism bump.
4 • Intent card
Write one doable promise: “No soda at lunch” or “10-min walk after dinner.” Stick it on your laptop.
3. Evening wind-down — 30 min, zero tech
Screen sunset
Dim screens or park the phone 60 min before bed.
Stretch + breathe
3 easy stretches + 5 rounds of 4-7-8 breathing (inhale 4 s, hold 7 s, exhale 8 s).
Three-wins journal
Write 3 things that went right today—big or tiny. Positivity boosts sleep quality.
4. Weekly game-plan — schedule like meetings
- 2 × Strength — Push-ups, squats, or dumbbells (15-20 min).
- 2 × Cardio — Brisk walk, bike, or jog (30 min; or three 10-min post-meal walks).
- 1 × Sprint-snack — Three 20-sec fast bursts with full rest.
- 1 × Stretch / yoga — 15-min YouTube flow.
- 1 × Long relax — Sauna, bath, or nature stroll.
Open your calendar now and drop each session into a time slot—if it’s scheduled, it happens.
5. Track & adjust — 5-min Sunday reset
- Re-check resting heart-rate and waist; note changes.
- Repeat push-ups; aim +2 reps.
- Rate 3 p.m. energy; shoot for +1 point.
- If any metric slipped, choose one habit to tighten (sleep 30 min earlier, swap dessert for fruit, add walk).
End-of-month victory lap
Most see RHR −3 beats, waist −2 cm, push-ups +25 %, energy +1–2 points. Reward yourself with a fun active outing—hike, dance night, mini-golf—anything that locks in the new lifestyle.
