Pattern 1: High Stress / Wired but Tired

Symptoms: Racing mind, trouble falling asleep, fatigue despite a busy day.

Daily Routine:

Morning: Start with five to ten minutes of gentle mobility or a short sunlight walk to get your body moving and your mind calm.
Midday: Prioritize a protein-first lunch with at least 30 grams of protein and take a short movement break to reset your energy.
Evening: About 30 to 60 minutes before bed, take an ashwagandha capsule or enjoy a cup of holy basil tea to help calm cortisol and prepare your body for restful sleep. Follow this with ten minutes of wind-down stretching, journaling, or mindful breathing.

Daily Tip: Track how your energy and focus shift each day.