Dr. Ekta Yadav, MD MBA MSc

Morning:
• Wake intentionally using the Hatch alarm clock (no abrupt alarms)
• Meditation (non-negotiable; often the first anchor of the day)
• Protein shake:
• Fresh organic self-frozen strawberries
• Chia seeds
• Plant protein (Lean & Clean Plant Protein by Ora Organic)
• Ka’Chava
• Almond milk

Supplements:
• Arrae Calm
• CLP Holistic Health Balance Essential Wellbeing
• CLP Holistic Health Rest & Reset

Morning skincare:
• OneSkin facial cream + Sunscreen
• Deesse PRO LED mask
• Put on Apple Watch to track steps and daily movement
• Begin intermittent fasting window



Afternoon:
• Intermittent fasting continues
• Light lunch / snack focused on plant-based protein, such as:
• Roasted chickpeas
• Protein-forward salad
• Daily movement tracked via Apple Watch
• Target: 15,000+ steps per day
• One or more short meditation or nervous-system regulation sessions
• Hydration without reliance on trendy electrolyte drinks (unless physiologically necessary)
• Avoidance of wellness trends that lack strong physiological grounding



Evening:
• Vegetarian, plant-forward dinner (simple and digestion-friendly)
• Wind-down period focused on calming the nervous system
• Full evening routine:
• Skincare (longevity-focused products)
• Oral health routine
• Final meditation or relaxation practice
• Lights down early; sleep prioritized over productivity culture
• In bed and asleep by ~10:00 pm
• Consistently aiming for 8 hours of sleep
• No attachment to early-morning wake-up trends


Core Longevity Philosophy (Underlying Everything)
• Longevity is driven by daily fundamentals, not product overload
• Heavy emphasis on:
• Meditation (often multiple times daily)
• Nervous system regulation
• Consistent, adequate sleep
• Sustainable routines over extremes
• Vegetarian diet centered on plant-based proteins
• Consistency > intensity