The 15-Minute Recovery · Premium Playbook

Post-meal movement habits, built from everyday Japanese practice and the research on what happens after you eat.

A 47-page premium playbook on what to do in the hour after a meal. Four movement tiers, scaled to the room you are in, from a 15-minute walk down to a seated set for planes and meetings. Then an eight-week plan that adds one meal at a time, so the habit is still running in month six.

What's inside

• Four movement tiers: the 15-minute walk, the 10-minute indoor loop, the 3-minute standing set (inspired by Japan's radio taisō) and a seated set
• A decision tree that picks your tier in four seconds
• Protocols for the office lunch, working from home, the family dinner, restaurants and travel
• An eight-week progression from one meal to three, plus how to restart after you stop
• Three short self-assessments: a friction audit, a baseline week and a scored profile
• Seven printable worksheets and a one-page cheat sheet
• A plain-language review of the research behind the habit, with its limits stated

Format: PDF, 47 pages, US Letter size. This is a digital download. No physical item will be shipped.

For general educational information only. Not medical advice, and not a treatment for any condition. Talk to a healthcare professional before changing your routine, especially if you are pregnant, take medication or have a medical condition.