bookshelf

health

3 min read

Food

  • Reduce to 1-2 rotis per meal max, or cut roti entirely sometimes
  • Add protein: At least 100g/day (eggs, paneer, chicken, dal, yogurt)
  • Include raw veggies or salad with every meal
  • Eliminate sugar and processed snacks completely
  • Track calories for 7 days using MyFitnessPal to get awareness

Breakfast:

  • 3 boiled eggs OR 2 eggs + 1 slice whole wheat bread
  • 1 banana or 1 small apple
  • 1 cup tea (no sugar)

Mid-Morning:

  • 1 fruit (orange, guava, or papaya)
  • Handful of roasted peanuts or chana

Lunch:

  • 1-2 roti (whole wheat) OR 1.5 cups cooked rice (brown or regular)
  • 1 bowl dal (any type) + 1 bowl sabzi
  • 100g curd or buttermilk
  • Raw salad (cucumber, carrot, onion)

Snack (Pre-Dinner):

  • 1 glass milk OR black chana chaat with lemon/onion/tomato
  • 1 boiled egg or handful of peanuts

Dinner:

  • 1-2 roti or small bowl rice
  • 1 bowl sabzi + 1 boiled egg OR 50g paneer
  • Salad + turmeric milk (optional for recovery)

Optional Night Snack (if hungry):

  • Warm turmeric milk or a piece of dark chocolate (85% cocoa)

Exercise

Day 1: Upper Body + Core

  • Wall Pushups or Knee Pushups – 3 sets of 10–15
  • Seated Overhead Press (use water bottles) – 3 sets of 15
  • Seated Bicep Curl (bottles) – 3 sets of 15
  • Plank (on knees if needed) – 3 x 20 sec hold

Day 2: Core + Stretching

  • Seated Knee Raises – 3 x 15
  • Russian Twists (feet on floor) – 3 x 20
  • Lying Leg Raises (stop if ankle hurts) – 3 x 10
  • Cat-Cow Stretch – 3 x 10
  • Hip Flexor + Hamstring stretch – 2 min each side

Day 3: Full Body (Chair-Based)

  • Seated Shoulder Taps – 3 x 20
  • Seated Marching (gentle) – 3 x 20
  • Seated Punches (fast) – 3 x 30 sec
  • Seated Side Bends – 3 x 15 each side

Day 4: Mobility + Active Recovery

  • Light walk if ankle allows (5-10 min max)
  • Ankle circles, hip openers, shoulder rolls
  • Full-body stretch (YouTube: “10 minute beginner mobility routine”)

Sleep

  • Sleep 7–8 hours every night
  • Sleep and wake at the same time daily
  • No screens 30 minutes before bed
  • Room should be dark and cool

Hair & Hormones

  • Get blood tests: Vitamin D, B12, Iron, Testosterone
  • Start these basic supplements:
    • Multivitamin
    • Omega-3
    • Vitamin D3 (especially if blood level is low)
  • Reduce stress (deep breathing, unplug for 10 minutes/day)

30-Day Game Plan

AreaAction
DietHigh protein, low refined carbs, no sugar, track food
Movement4x/week ankle-safe workouts, walk if able
Sleep7-8 hrs sleep, consistent schedule, no screens before bed
SupplementsStart multivitamin, omega-3, vitamin D3
Stress10 mins/day unplugged, meditate or walk without distractions

Why This Matters

Fixing this now will:

  • Prevent diabetes, hormone dysfunction, hair loss acceleration
  • Boost confidence, energy, focus, and strength
  • Slow down aging and improve overall quality of life