Your body is the first temple you'll ever build.
Fitness, nutrition, skincare, grooming and a holistic recovery plan — built for real Indian life and the habits worth leaving behind.
Designed for humid weather, pollution, and high-performance professionals in their 30s.
Three Foundations
Your Body Temple
Fitness, nutrition, and grooming — the three pillars that hold everything else up.
Strength • Cardio • Yoga
Progressive training built for busy professionals. 4–5 days/week, 45–60 mins.
- Mon/Thu: Push-ups 3×20 + Squats 3×15 + Dumbbell shoulder press 3×12
- Tue/Fri: Jump rope 10 min + Jog/cycle 30 min (Zone 2)
- Wed/Sat: Surya Namaskar ×10 + Planks 3×60s
- Progressive overload every 2 weeks
- Yoga mobility on active recovery days
Sattvic, High-Protein, Anti-Inflammatory
Fuel that builds clarity and energy without heaviness.
- ∼2200 kcal | 130g protein | 60g fat | 250g carbs (adjust for 75–80 kg)
- Daily: Amla, turmeric, ghee, almonds, walnuts
- Lean non-veg 2×/week (eggs, fish, chicken)
- Stop eating 3 hrs before sleep + warm water + fennel seeds
Bathing, Skincare & Products That Actually Work
Simple, effective routine for Indian humidity and pollution.
- Shower 1–2× daily with lukewarm water
- Exfoliate 2–3×/week with gentle scrub
- AM: Cleanser → Vitamin C → SPF 30/50
- PM: Cleanser → Retinol/Niacinamide → Moisturiser
- Soap by skin type: Himalaya Active Clean / Aveeno / Cetaphil
Product Shelf
Curated for Indian Skin & Indian Weather
Tested in humidity, pollution and real Indian conditions. No fluff.
Garnier PowerWhite (oily) · CeraVe Hydrating (dry) · Cetaphil Gentle (sensitive)
Nivea Men Active · Dove Men+Care · Aveeno Skin Relief · Khadi Natural
Nivea Men Hydration · The Body Shop Almond · Jack Black Double Duty SPF 20
L'Oreal Men Expert Hydra Power · weekly oil champi · trim every 4 weeks
Mild woody or musky — masculine, long-lasting; not floral office-day
Re'equil / La Shield SPF 50 — re-apply every 3 hrs outdoors
Rotate every 3–4 months. Patch test new products.
Reclaim Your Temple
Recovery Plan
Years of smoking, alcohol or cannabis affect lungs, liver and circulation. Much of it is reversible when you start now. A calm, 12-week holistic approach.
Lungs — Repair after smoking
Pranayama (Bhastrika + Anulom Vilom), steam inhalation, tulsi tea daily. Add Vitamin C, ginger, eucalyptus oil. 4-week stretch shows visible breath improvement.
Liver — Alcohol detox
Warm lemon water at 8 AM. Beetroot, amla, turmeric daily. Milk thistle (consult). Stop alcohol 30 days minimum; fatty liver is reversible in early stages.
Blood & Circulation
Brisk walk 30 min daily. Garlic, omega-3, dark berries. Reduce salt. Re-check BP every fortnight; if elevated, see a doctor.
Replace the Habit Loop
Identify cue → swap reward. Stress cigarette → 10 deep breaths + walk. Friday drinks → kombucha + chess. Track sober days. Sangha matters.
You don't have to be perfect. You just have to begin.