7:10 am: Hydrate to help wake up the body, support gut microbes, and improve digestion. 9:00 am: Eat a balanced breakfast with moderate fibre and high protein to stabilise blood sugar and support body composition. It also reflects a growing focus on aligning lifestyle habits with biological processes such as cortisol release, digestion, and energy metabolism. A protein-rich breakfast: Skipping breakfast or eating only toast spikes and crashes blood sugar by 10 AM. “Meditation and structured workouts are wonderful additions, but light, water, and protein are the non-negotiables that deliver results even on chaotic mornings,” says Malhotra.

Source: Indian Express March 28, 2026 08:43 UTC