Coffee Trade
Coffee Trade Drink 8–12 oz water before refilling your coffee; add electrolytes if training.
Screen-Free Meal
Eat without screens for at least one meal.
Restful Digestion
Finish dinner 2–3 hours before bed to give your digestion a break.
Go Green
Add 1 cup of greens to one meal — spinach, kale, arugula, herbs.
Caffeine Cutoff
Reduce caffeine after noon to support better sleep.
Balanced Breakfast
Balanced Breakfast Includes healthy fats. Try one of these today: 1/4 avocado, 1–2 tbsp nuts/seeds, 1 tbsp olive oil.
Hydration Goal
Aim to drink half your body weight in ounces of water throughout the day.
Sit and Savor
Sit while eating—even for snacks—to slow down and honor your body’s cues.
Fresh Swap
Replace one processed snack with fresh fruit for natural fiber and nutrients.
Protein First
Eat a real breakfast with protein first to steady blood sugar and energy. Shoot for at least 25 grams.
