Today
Daily Targets
Tap box to update & saveWater
2,000 / 3,000 ml
Walk
5,420 / 8,000
Sleep
7.5 / 8.0 hrs
Meals & Portions
Select action to logBreakfast
8:00 AM – 10:00 AMTarget: 30g Protein • 15g Carbs • 18g Fats (340 kcal)
Lunch
Up NextTarget: 45g Protein • 25g Carbs • 20g Fats (460 kcal)
Dinner
7:30 PM – 9:00 PMTarget: 35g Protein • 20g Carbs • 17g Fats (370 kcal)
Today's Tasks
Morning to Night Sequence • Tap task to toggle
Part 1: Before Breakfast
Morning Circadian Sunlight
10 mins outdoor light to reset cortisol & melatonin clock
Wake-up Hydration Flush
500ml warm water with pink salt & lemon
Part 2: Before Lunch
ActiveRaw Greens / ACV Preload
Eat fiber/apple cider vinegar 10 mins before lunch to blunt glucose
10-Min Post-Lunch Glucose Walk
Light stroll right after lunch to activate muscle glucose uptake
Part 3: Before Dinner
5-Min Sunset Breathwork Reset
Switch nervous system from sympathetic (stress) to parasympathetic
10-Min Post-Dinner Digestive Stroll
Aids gastric motility and flattens overnight glucose curves
Part 4: Before Sleep
Digital Screen Cutoff (60m)
No blue light 1 hr before sleep to trigger natural melatonin release
Chamomile / Magnesium & Cool Room
Herbal tea, magnesium glycinate, bedroom cooled to 19°C
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RequiredFinal 2-step survey: confirm all logged/skipped tasks & record physical/mental state
Submit Today's Clinical Report
Review all completed or skipped tasks and record how you feel physically & mentally before sleep.
THAIS Adaptive Suggestion
Your protein is 42g behind daily target. For Lunch, aim for grilled chicken or tofu scramble to prevent evening fatigue.
