While you wait for Satio

Your 3-day reset.

This isn't a cleanse or a crash diet. It's three small, specific things, one a day, to get your eating back on the rails after it's drifted. No calorie counting. Do them imperfectly and they still work.

1Day one

Win the morning with protein.

A lot of afternoon snacking is really a breakfast problem. Toast or cereal spikes you and drops you by 11. A breakfast with real protein keeps you steady for hours, which means fewer cravings to fight later.

Today: get roughly 30g of protein into breakfast. Three eggs. A big bowl of Greek yoghurt with some seeds. Last night's leftovers, even. Dinner food for breakfast is allowed. If you only keep one habit from this reset, make it this one.

2Day two

Have a plan for 4pm.

The afternoon slump is where good intentions go to die. You're tired, your willpower's spent, and the snack drawer is right there. The fix isn't more discipline. It's deciding before you're hungry.

Today: pick your 4pm move in advance. Fruit and a handful of nuts. A coffee and a ten-minute walk. A glass of water first, because thirst impersonates hunger more often than you'd think. You're not banning the snack. You're choosing it while you still can.

3Day three

Make dinner boringly good.

By dinner you've made a thousand small decisions, and you're out of good ones. A repeatable default plate lets you eat well without spending any more willpower on it.

Today: build your plate from one simple formula. A palm of protein, half the plate veg, and a carb you like: rice, potatoes, bread, whatever. That's it. It's not exciting, and that's the point. Boring is what you can repeat. Cook once, eat twice if you can.

That's the reset.

Three days, three habits, no perfection required. Keep even one of them and you're ahead of where you started this morning. When Satio launches, it takes this kind of thing off your plate, spotting the patterns and nudging the next small move, so you're not doing it on willpower alone.

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