Your core system. 8 daily habits organized by time of day — morning, midday, afternoon, and evening — each one a specific timing switch that resynchronizes your internal clocks. Includes the Morning Light Protocol, the Protein-First Breakfast formula, the Coffee Nap Protocol, the Post-Meal Walk method, the 3-Hour Dinner Rule, and the 90-Minute Sleep Onset Trick. Plus 3 in-book bonuses covering hidden energy deficiencies, a social energy audit, and the 8 most common energy mistakes keeping you stuck.

A printable daily tracker matched to every habit in the protocol. Check off your morning light, protein breakfast, movement, hydration, digital sunset, and more — day by day for 5 full weeks so your reset becomes permanent. Available in A4, A5, Letter & Half size.

A visual reference guide for the foods that fuel steady energy — organized by color with 9 foods per group, the specific nutrients each delivers, and practical tips you can use at the store or in the kitchen. No calorie counting. No restrictions. Just a clear map of what supports your energy best.

20 science-backed foods with exact serving sizes and how to use each one — plus a printable one-page checklist you take straight to the store. No guessing what to buy. No overcomplicating your cart.

One-page decision maker. Three columns — Eat freely, Limit, and Avoid — covering every food category so you never second-guess a meal again. Pin it to your fridge or save it on your phone.