In this solo episode of the Diet Doctor podcast, I take you step by step through how to plan your day for improved energy, digestion, and restorative sleep. Learn the science behind meal timing, the best food combinations for gut health, and how micronutrients play a critical role in optimising your physical and mental well-being.

Discover why starting your day with hydration and nutrient-dense choices sets the tone, how to combine proteins and carbs strategically for sustained energy, and why avoiding late-night carbs can improve your metabolism and sleep. I’ll also share practical tips on managing hydration, using magnesium for better rest, and food pairings to support digestion.
This episode is packed with actionable advice to help you build a healthier, more effective daily routine.

Timestamps:


00:00:00 – Introduction: What you’ll learn about structuring your day


00:01:30 – Morning hydration and the science of coffee timing


00:04:00 – Building a nutrient-dense breakfast: Balancing macros and micros


00:07:00 – Smart meal combinations: Proteins, carbs, and fats explained


00:09:00 – Optimising fruit intake: What to pair and when


00:11:00 – Evening meals: The role of proteins and avoiding carbs at night


00:12:00 – Sleep optimisation: Hydration, magnesium, and digestion hacks


00:13:00 – Key takeaways: How to implement these strategies


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