• Morning Activation (20-30 minutes):
  Perform Abhyanga (warm oil massage) with Dhanwantharam Thailam or Kshirabala Thailam to improve circulation and calm movement energy. Follow with breathwork and gentle yoga like sun salutations.
• Breakfast:
  Choose barley porridge with fruit and nuts. Fiber binds cholesterol and stabilizes blood sugar. Avoid fried and ultra-processed foods that create undigested toxic residue.
• Lunch (main meal):
  Build plates around legumes, whole grains, vegetables, and seeds. Follow a Mediterranean-style pattern with daily vegetables and fruits, whole grains, legumes, nuts, seeds, and extra-virgin olive oil. Minimize refined sugar, red meats, and processed foods.
• Mid-Afternoon Reset (5-10 minutes):
  Take a mindful walk or practice box-breathing to discharge stress and prevent evening blood pressure spikes.
• Evening Wind-Down:
  Consider Drakshadi Kashayam or Kalyanakam Ghritam if prone to stress. Practice gentle stretching and reduce screen time to prepare the nervous system for rest.
• Dinner (light and early):
  Serve soups, cooked vegetables, and modest whole grains. Finish eating 3 hours before bed to reduce reflux and nocturnal pressure changes.
• Weekly Movement:
  Engage in 15-30 minutes of moderate activity like walking, cycling, or yoga 3-5 times weekly. Include 2-3 sessions of strength work. Ensure 7-9 hours of consistent sleep nightly. Avoid smoking and minimize alcohol.

When each system functions optimally, the following cascade occurs:

Strong Digestive Fire (Agni) leads to Complete Fat Processing, which prevents Toxic Residue Accumulation, allowing Clear Blood Channels, enabling Balanced Blood Pressure, supporting Healthy Heart Muscle, and reducing Stress-Induced Rhythm Changes, resulting in Cardiovascular Resilience and ultimately Vibrant Vitality.