Core Anchors (pick 3–5)

• Light within 30 minutes of waking (5–10 minutes outside).
• Hydrate + minerals; consider magnesium if constipated.
• Protein-forward breakfast (20–30g) + fiber + healthy fat.
• 5 calming breaths before eating (longer exhale).
• 10–15 minutes of walking or gentle mobility.

Nice-to-Haves

• 8–12 minutes of strength (2–3 compound moves).
• Sunlight “top-up” after breakfast in darker months.
• Plan dinner + tomorrow’s protein to reduce decision fatigue.

Thyroid Med Timing

Follow your provider’s guidance (often empty stomach; wait 30–60 minutes before food/supplements; separate coffee if advised).

Sample 25-Minute Flow

• 0:00–0:05 Light + water
• 0:05–0:10 Breathing + mobility
• 0:10–0:20 Protein breakfast (+ GUTsupport)
• 0:20–0:25 Walk/stretch; set PM routine