03 — Daily Protocol
Run the daily protocol around it
Habits make the work last. Anchor your morning with 30g of protein within an hour of waking to steady blood sugar and protect lean mass. Front-load protein and fiber at lunch, push carbs to the back half of the day. Aim for 0.8–1g of protein per pound of goal bodyweight, 25–35g of fiber, and water before coffee. Walk 8,000–10,000 steps; the ten-minute post-meal walk is the highest-leverage habit in this list. Strength train three times a week. Screens off sixty minutes before bed.
What the daily protocol focuses on — results vary by individual; not a guarantee of any outcome.
- NutritionProtein anchoring, fiber, hydration, structured timing.
- MovementDaily walking, strength training, post-meal walks.
- SleepWind-down routine, screen cutoff, consistent rhythm.
- TrackingWeekly check-ins, progress beyond just the scale.
Full daily protocol lives in the Wellpep app