Not a checklist. Not instructions. Each strategy targets a specific process in your body. Tap any card to see the science.
Foundation · Every Day
01
Fuel
Protein — 130g per day, protein first at every meal.
What This Activates
Your body has been underfed. It's been breaking down muscle for fuel. Protein reverses this — and within 3–5 days, your satiety hormones respond and cravings begin to quiet.
How
~43g per meal. The idea is to reach for the protein first on the plate. See the Your Plate tab to build meals from whatever you have on hand.
02
Timing
Your 8pm evening anchor.
What This Activates
When insulin falls before sleep, your body releases stored fat overnight. Growth hormone mobilizes it from visceral stores — the fat behind your midsection. The anchor protects this entire sequence.
How
You already have the alarm — and it's working most nights. For late work nights, having pre-made protein in the fridge (hard-boiled eggs with pepper sauce, cottage cheese) so the midnight choice is protein-forward without any effort.
03
Sleep
Protect your sleep quality — everything else builds on this.
What This Activates
During deep sleep, your body clears waste from the brain, releases growth hormone for muscle repair, restores insulin sensitivity, and drops cortisol to its lowest point. Even one night of poor sleep measurably increases insulin resistance the next day. Sleep is the foundation everything else is built on.
How
Your magnesium glycinate before bed supports sleep quality directly — it activates GABA receptors, the same calming pathway as prescription sleep aids, but gently. Keep your room cool (65–68°F). No caffeine after noon. Morning sunlight within 30 minutes of waking sets your circadian clock for the night ahead. The goal is 7–9 hours — not all at once if that's not where you are. Any improvement counts.
04
Supplementation
Vitamin D · Magnesium Glycinate · Omega-3
What This Activates
Vitamin D at 16 impairs insulin sensitivity and bone health. Magnesium is required for every unit of energy your mitochondria produce — and supports sleep. Omega-3 (EPA + DHA) interrupts the inflammatory cycle driving your metabolic resistance.
Vitamin D — Continue What You're Taking
You're already supplementing — keep going. Your level at 16 is critically low and needs consistent daily dosing to recover. Sports Research D3+K2 (5000 IU) if you want to switch to the one I recommend. The K2 directs calcium into bone instead of arteries.
Magnesium — Glycinate Specifically
Magnesium Glycinate is the form that matters here — it crosses the blood-brain barrier and supports sleep, calm, and muscle recovery. Other forms (oxide, citrate) are poorly absorbed or have laxative effects. Pure Encapsulations Magnesium Glycinate, 2 capsules before bed. ~$20/mo at Amazon or Whole Foods.
Omega-3 — Food First
You mentioned you'd rather eat your omega-3 than take a supplement — that works. Here's what it takes to reach ~2,000mg EPA+DHA per day through food:
Best sources (EPA + DHA — ready to use):
· Salmon (4 oz serving) — ~1,800mg. Two servings per week covers most of your need.
· Sardines (3.5 oz) — ~1,400mg
· Mackerel (3.5 oz) — ~2,600mg
Plant sources (ALA — your body converts ~5–10% to EPA/DHA):
· Chia seeds (2 tbsp) — ~5,000mg ALA → ~250–500mg usable
· Ground flax meal (2 tbsp) — ~3,200mg ALA → ~160–320mg usable
· Hemp hearts (2 tbsp) — ~1,000mg ALA → ~50–100mg usable
The Magic Stardust blend (chia + flax + hemp hearts) adds plant-based omega-3 daily, but the conversion rate means it supplements — it doesn't replace — fatty fish. If you're eating salmon or other fatty fish 2–3 times per week, you may not need a supplement at all.
If you need a backup: Nordic Naturals Ultimate Omega Liquid — lemon flavor, 1 teaspoon with any meal. No pills. ~$30/mo.
Best sources (EPA + DHA — ready to use):
· Salmon (4 oz serving) — ~1,800mg. Two servings per week covers most of your need.
· Sardines (3.5 oz) — ~1,400mg
· Mackerel (3.5 oz) — ~2,600mg
Plant sources (ALA — your body converts ~5–10% to EPA/DHA):
· Chia seeds (2 tbsp) — ~5,000mg ALA → ~250–500mg usable
· Ground flax meal (2 tbsp) — ~3,200mg ALA → ~160–320mg usable
· Hemp hearts (2 tbsp) — ~1,000mg ALA → ~50–100mg usable
The Magic Stardust blend (chia + flax + hemp hearts) adds plant-based omega-3 daily, but the conversion rate means it supplements — it doesn't replace — fatty fish. If you're eating salmon or other fatty fish 2–3 times per week, you may not need a supplement at all.
If you need a backup: Nordic Naturals Ultimate Omega Liquid — lemon flavor, 1 teaspoon with any meal. No pills. ~$30/mo.
Monthly Cost
Vitamin D (continuing yours) — $0 additional
Magnesium Glycinate — ~$20/mo
Omega-3 supplement (if needed) — ~$30/mo
If eating fish 2–3×/week: ~$20/mo total. With supplement backup: ~$50/mo.
Magnesium Glycinate — ~$20/mo
Omega-3 supplement (if needed) — ~$30/mo
If eating fish 2–3×/week: ~$20/mo total. With supplement backup: ~$50/mo.
05
Measurement
Tracking in MyÉcire — about 60 seconds.
What This Activates
I review your data before every session. Continuous data means I can adjust in real time — before you even walk in.
How
Protein (estimated grams), fasting window, sleep, supplements. That's all — nothing complicated.
This Week
06
Resistance · 2× This Week
Resistance training — 20 minutes.
What This Activates
Your muscles handle ~80% of glucose disposal. Every session activates transporters that clear blood sugar without insulin. This is the most direct intervention for your A1c.
How
Bodyweight at home is fully valid. See the Training tab for three workouts. If you'd like, message me in the app — we can design the plan together.
07
Sprints · 1× This Week
Sprint Interval Training — 10 minutes total.
What This Activates
30 seconds of all-out effort triggers an epigenetic shift in your muscle tissue. Your muscles release myokines that tell your liver to stop storing visceral fat. GLUT4 transporters open — pulling glucose in without insulin. Growth hormone spikes, then cortisol drops. This is the most time-efficient metabolic intervention available.
The Protocol
Warm up 3–5 minutes. Then:
30 seconds ALL OUT → 2 minutes recovery → repeat 4 rounds
Cool down 2–3 minutes. Total session: ~10 minutes. Any apparatus works — treadmill, bike, stairs, running in place. It's a heart rate function, not an equipment function. Once this week to start.
30 seconds ALL OUT → 2 minutes recovery → repeat 4 rounds
Cool down 2–3 minutes. Total session: ~10 minutes. Any apparatus works — treadmill, bike, stairs, running in place. It's a heart rate function, not an equipment function. Once this week to start.
08
Diagnostics
Your lab order is ready.
What This Activates
Fasting insulin catches resistance 5–10 years before A1c. These labs reveal what your current tests are hiding.
How
Rupa Health link coming by email. 10–12 hour fast, water is fine. ~$93–150.
When Ready
Three to Fold In — No Pressure
10-minute walk after dinner (start with 5 if 10 feels like too much)
Ceremonial matcha in the morning (no sugar — yours has too much)
Magic Stardust — hemp hearts + chia + flax, 2 tbsp on anything
What We Are Not Doing
No calorie counting. No restriction. No metabolic fasting. No scale.
Your spiritual fasting is yours — we protect it completely. Your body has been underfed. 130g of protein is not a diet. It is permission to eat.