®Welcome to Red Beast. Here is your free 7-day plan. It is a simple Ayurveda-inspired routine for energy, sleep and recovery. Follow it for a week and notice how you feel.
Every day (the daily anchors)
- Wake at the same time. A steady rhythm is the base of Ayurvedic routine (dinacharya).
- Warm water first. Start the day with a glass of warm water before tea or coffee.
- Move for 20 minutes. A brisk walk, strength work or yoga. Finish before you feel exhausted.
- Eat your largest meal at midday. Keep dinner lighter and finish at least two hours before bed.
- Screens off 45 minutes before sleep. Dim lights, no work messages.
- Sleep 7 to 8 hours. Recovery happens while you rest.
Your 7 days
- Day 1, Reset: Fix your wake and sleep times. Cut caffeine after 2 pm.
- Day 2, Fuel: Add protein and seasonal vegetables to lunch. Drink water through the day.
- Day 3, Move: 30 minutes of strength training or a long walk.
- Day 4, Calm: Ten minutes of slow breathing (pranayama) morning and evening.
- Day 5, Nourish: A warm, home-cooked dinner with ghee, dal or khichdi. Skip alcohol.
- Day 6, Restore: Take a full rest day, a long sleep and time outdoors in daylight.
- Day 7, Review: Note your energy, sleep and mood. Keep what worked and repeat next week.
This guide is general wellness information and not medical advice. Speak to a doctor if you have a medical condition or take medication.