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Morning: 7-9 hours quality sleep completed Protein-rich breakfast (25-30g) with green tea Turmeric supplement or golden milk Morning walk or light exercise Throughout Day: Omega-3 rich lunch (salmon, sardines) Cinnamon in coffee or tea Polyphenol-rich snacks (berries, dark chocolate) Movement breaks every 1-2 hours Evening: Earlier dinner (2-3 hours before bed) Anti-inflammatory foods emphasized Post-dinner walk Consistent sleep time What to Expect: Timeline for DPP-4 Modulation Unlike pharmaceutical DPP-4 inhibitors that work immediately, natural strategies require time for gene expression changes and metabolic adaptation: Week 1-2: Acute effects from polyphenols and omega-3s begin

For example, while Saxenda and Wegovy are GLP-1s indicated solely for weight-loss, Ozempic (semaglutide) and Mounjaro are widely covered for diabetes

Retinoids Retinoids are used to treat acne and other skin conditions and can make people very sensitive to the sun

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Aim for a palm-sized portion (about 2030 g protein) at each main meal