16:8
Intermittent fast
6:45
Wake time
6g
Creatine daily
3
Minerals rotated
5×
Training days
2h
Sunday hike
TL;DR
- Two meals a day — 10am and 6pm, 16-hour fasting window
- Mineral rotation across the week: not all supplements every day
- Creatine, D3, spirulina, collagen + glucosamine + omega-3 at first meal
- Wim Hof breathwork, morning walks, and ball juggling as daily practices
- Ragi puttu + legumes as primary carb source — traditional, not trendy
- Recovering from wrist (FCC) and ankle injuries — joint stack reflects that
Fasting Window
The eating window shifts slightly day to day, but 7:30pm is the hard ceiling for dinner.
6pm
10pm
2am
6am
10am
2pm
6pm
| Day type | First meal | Last meal |
|---|---|---|
| ✦ Ideal | 9:30 am | 6:00 pm |
| Good | 10:00 am | 6:00 pm |
| Normal | 10:00 am | 6:30 pm |
| Lazy | 11:00 am | 7:00 pm |
| Hard limit | Dinner never after 7:30 pm | |
Fasting Hours — 6:45am until first meal
Wake — 6:45 am
Consistent wake time is the anchor for everything else. The circadian clock is set by light and timing — waking at the same time daily is more impactful than any sleep supplement.
Free
Sunlight — 7:00 to 7:15 am
15 minutes of direct outdoor light within 30 minutes of waking. Sets the circadian clock, suppresses residual melatonin, and anchors the morning cortisol pulse that drives energy for the next 12–14 hours. Even on overcast days — the sky is bright enough.
Free
Wim Hof Breathwork — after sunlight
Cyclic hyperventilation followed by breath retention. Activates the sympathetic nervous system, temporarily alkalises the blood, and creates a focused calm that's distinct from coffee or exercise. Done outdoors or immediately after coming in — the combination with morning light amplifies the effect.
Free
Ball juggling
One of the few activities that simultaneously trains hand-eye coordination, bilateral brain activation, and present-moment focus. A 5-minute juggling session is genuinely different from any other warm-up.
Free
Pre-meal hydration — water + lemon + pink salt + ACV
1/8 tsp pink Himalayan salt + a tablespoon of ACV in the first glass of water, 10–15 min before the first meal. ACV (Glucose Goddess protocol) blunts the postprandial glucose spike — even 15 ml before a meal measurably flattens the curve.
Free
WOW Apple Cider Vinegar — 750ml
1 tbsp in 200ml water, 10–15 min before first meal
Glucose Goddess protocol — acetic acid slows gastric emptying and reduces the glucose spike from the first meal. Unfiltered with mother culture for probiotic benefit.
First Meal — 10am
The main meal. 125g mixed pulses — green gram, rajma, chickpeas, green peas. Cauliflower with mustard powder, tomatoes with olive oil, carrots, beetroots, potatoes, spinach or drumstick leaves. This is the fuel meal — the evening is lighter.
Brio Vitamin D3 2000 IU
1 softgel with first meal — fat-soluble, needs food
D3 deficiency is near-universal in urban India despite the sun. Runs immunity, bone density, testosterone, and mood. Daily, no skipping.
Spirulina — 2 tablets
With first meal — pairs well with legumes for complete amino profile
Whole-food dense: protein, B-vitamins, iron, phycocyanin. The cheapest nutrient-per-rupee supplement I've found. Two tablets, every day.
MuscleBlaze CreAMP Creatine — 6g
Dissolved in hot water, before or with first meal
The most studied performance supplement. Increases phosphocreatine in muscle, improves strength, power output, and recovery. Also has cognitive benefits — particularly relevant for fasting days.
MuscleBlaze Whey Protein
Recovery days and high training volume days
Hitting 1.6–2g protein per kg bodyweight is the most evidence-backed muscle input. Whey has the highest leucine content of any protein — leucine is the direct trigger for muscle protein synthesis.
Plant Protein (Pea + Rice)
Lower volume training days — alternated with whey
Pea + rice gives a complete amino acid profile equivalent to whey. Gentler on digestion and a useful dairy break. The legume base from the first meal stacks on top of this.
Carbamide Forte Collagen — 180 tabs
With fat from the meal for absorption
Type I & III hydrolyzed peptides. Joint matrix repair — wrist (FCC) and ankle recovery. Takes 8–12 weeks of consistent use.
hk vitals Glucosamine + Chondroitin & MSM
With first meal
Cartilage support and joint lubrication. Works with collagen for complete joint repair — the internal and structural layers together.
MuscleBlaze Omega-3 Fish Oil Gold
With first meal — fat-soluble, needs food
Anti-inflammatory, heart health, brain protection. Triple-strength formula. Reduces joint inflammation — particularly useful during the ankle and wrist recovery phase.
Mineral Rotation
Rotating prevents minerals competing for the same absorption pathways. Each gets two days per week.
Ca
Mon
Mg
Tue
Zn
Wed
Ca
Thu
Mg
Fri
Zn
Sat
—
Sun
hk vitals Calcium + D3 — Mon & Thu
Calcium Citrate Malate — highly bioavailable form. With D3 for absorption and Cissus for bone density.
hk vitals Magnesium Glycinate 1880mg — Tue & Fri
Chelated glycinate form — superior absorption, no digestive side effects. Sleep, muscle recovery, and nervous system calm.
INLIFE Zinc Picolinate + Copper — Wed & Sat
Picolinate form for best absorption. Copper included to maintain mineral balance — taking zinc alone depletes copper over time.
Beverage Rotation
Cycling caffeine sources keeps receptor sensitivity higher than daily coffee. Each has a different alkaloid profile.
☕
Mon
🍵
Tue
🍫
Wed
☕
Thu
🍵
Fri
🍫
Sat
🍫☕
Sun
Training
Post-meal walk — 10–15 min after both meals
One of the best-evidenced interventions for blunting postprandial glucose spikes. Even a slow 10-minute walk after eating measurably improves insulin sensitivity. Non-negotiable after both meals.
Free
Mon
Legs
Tue
Rest
Wed
Torso
Thu
HIIT
Fri
HIIT
Sat
Full Body
Sun
Hike 2h
Boldfit Wrist Supporter
FCC injury — wear during resistance and heavy carries
Compression and stabilisation while the FCC heals. Controlled loading is better than total rest for tendon repair.
Boldfit Ankle Compression Support
Ankle recovery — wear during training and walks
Proprioceptive feedback and compression. Works alongside glucosamine for the internal + external support combination.
Kinesiology Tape
Para-spinal support during recovery periods. Posture correction and pain reduction during disc and muscle healing phases.
Second Meal — 6pm
The lighter meal. Ragi puttu — 125g with chickpea powder — with bananas or seasonal fruit. 2–3 soft-boiled eggs (5 min to boil + 8 min cooking). Protein shake alongside or instead if recovery demand is high.
MuscleBlaze Whey Protein — evening scoop
Recovery and high-volume days
Evening protein keeps muscle protein synthesis elevated overnight. The two-meal fasting window means protein timing matters more, not less.
Plant Protein (Pea + Rice) — evening scoop
Lower volume days — alternate with whey
Evening protein keeps muscle protein synthesis elevated overnight. Pea + rice delivers a complete amino profile — same result as whey, lighter on the gut before the fasting window.
Post-meal walk — 10–15 min
Same protocol as after the first meal. Glucose disposal, digestion, a small transition between eating and the evening wind-down.
Free
Oral care after walk
Mouthwash after the walk, then brush 30 minutes post-walk. Copper tongue scraper in the morning removes anaerobic bacteria that accumulate overnight.
Free
Perfora Lemon Mint Mouthwash — 300ml
Alcohol-free with probiotics, hyaluronic acid, and Vitamin C. Supports the oral microbiome rather than nuking it — alcohol-based mouthwashes kill beneficial bacteria.
Zandu Copper Tongue Cleaner — Pack of 2
Copper is antimicrobial. Morning tongue scraping removes the overnight bacterial load — reducing bad breath at source rather than masking it. Ayurvedic practice with solid evidence.
Environment — All Day
Open windows — 10 minutes every morning
CO₂ accumulates overnight. Indoor air is typically 2–5× worse than outdoor. Free air exchange before the supplemented morning is the underrated baseline reset.
Free
Warm light after 9pm
Bright overhead lighting after dark pushes melatonin onset back by 1–2 hours. Switching to warm, low-angle lamps is a 10-minute home change that pays back every night.
Free
HEPA Air Purifier
PM2.5, dust, allergens, VOCs removed continuously. One of the highest-ROI environmental upgrades — air quality affects energy, sleep quality, and morning recovery.
Water Filter
Chlorine, heavy metals, microplastics. Especially important when taking minerals and protein — no point supplementing carefully while drinking chlorinated water.
Blue Light Blocking Glasses
On after 9pm with any screen use
Preserves melatonin onset when I can't change the room lighting. Noticeable effect on sleep onset within a few nights of consistent use.
Red Light Therapy Panel
10–15 min session, morning or post-workout
Photobiomodulation activates mitochondrial Complex IV — cellular energy production, skin, and recovery. Currently exploring; the research is interesting.
The 45° Idea
Not a sprint. Not standing still.
This protocol isn't optimised for transformation photos. It's optimised for a trend line that keeps moving upward over years. Two meals instead of six. A mineral rotation instead of a fistful of capsules every morning. Ragi instead of refined carbs. The boring consistency is the protocol.
Deep Research
Every supplement has a standalone research page with mechanisms, clinical evidence, and personal notes.