Water powers your mind, muscles, and energy—drink first thing, keep a bottle handy, skip sugary drinks unless you’re working out, and snack on hydrating fruits and veggies!

According to the National Sleep Institute,
 adults need 7–9 hours of sleep to support energy, mood, and health. Sleep drives detox and recovery, enhancing your physical and mental well-being.

The endorphins are flowing, your heart’s pounding, and your blood is pumping. Feels great, right? That’s because nothing boosts your energy quite like exercise. In fact, 30 minutes a day is said to improve overall health, strengthen muscles and bones and support mental health by reducing stress and enhancing sleep quality.

As a guideline, avoid eating past sunset or at least four hours before bed, aiming for a 12–16 hour overnight fasting window. Consuming most calories between 10 a.m. and 4 p.m. aligns with this rhythm, reducing night-time cravings within days.

Natural caffeine – found in sources like coffee beans (raw, not roasted or brewed, which adds to toxicity in your body), tea leaves, cacao beans, guarana berries,and Yerba mate leaves – can support intermittent fasting in several ways: suppresses appetite, boosts metabolism, enhances energy & focus, promote fat burning and supports cell turnover.