{
"daily_schedule": {
"6:30": "Wake up + water + thyroid tablet",
"7:30-8:15": "E-bike 15 km + optional mini workout",
"9:00": "Breakfast (2 eggs / oats / omelet) + milk + zinc snack + optional juice",
"10:30": "Snack: fruit / nuts / yogurt",
"12:00": "Lunch: protein + vegetables + small carb + healthy fat",
"16:00": "Snack: yogurt / nuts / tea",
"19:00-20:00": "Dinner: light protein + vegetables + healthy fat"
},
"juice_schedule": {
"Monday": "Beetroot juice 100 ml",
"Wednesday": "Pomegranate juice 100 ml",
"Friday": "Beetroot + Pomegranate 100–150 ml"
},
"tips": [
"Thyroid tablet first, wait 30-60 min for breakfast",
"Pedal moderately on e-bike, include mini bodyweight workout",
"Add zinc-rich foods and healthy fats daily",
"Avoid sugar, alcohol, processed foods",
"Sleep 7-8 hours, sun exposure 10-15 min"
]
}