The One-Page Quick-Start Protocol

Thank you for subscribing. Here’s the single page I wish someone had handed me at the start — the daily rhythm that, repeated, took my brain-fog score from a 9 to a 3. Start small. Do what your energy allows. Track what happens.

Daily checklist

Morning — 16 oz water with a pinch of salt · morning light (10–15 min, no sunglasses) · high-protein first meal, 20–30 g (or your fasting window) · record fog, sleep, and energy scores.

Afternoon — protein-containing meal · brief walk after eating (10–15 min) · main exercise session if scheduled and energy allows.

Evening — dinner at least 3 hours before bed · dim lights 2 hours before bed · no screens 1 hour before bed · consistent bedtime.

The idea behind it

Recovery works on two fronts at once: spend less energy on the drains (poor sleep, blood-sugar spikes, chronic stress) and build more capacity (movement, light, protein, purpose). The full four-pillar system, the tiered plan for different energy levels, and the tracking templates are all in the book.

⚠️ When to seek help — Seek immediate care: chest pain or pressure · difficulty breathing · sudden severe headache · neurological symptoms (numbness, weakness, confusion) · any thoughts of self-harm. Schedule an appointment: new or worsening symptoms · no improvement after 4+ weeks · questions about medications or supplements · before making significant changes.

This is one person’s recovery account, not medical advice, and it is not a substitute for care from your own clinician. You’ll be the first to know when the full book — Huna Makia: Energy Flows Where Attention Goes — launches.

© 2026 Anand Karasi. All rights reserved.