You train hard. You eat clean. You supplement smart. But the question is—are you optimizing all day long?
If you want better fat loss, stronger performance, deeper sleep, and longer healthspan, you need a full-day strategy that’s backed by real science and measurable data. That’s where DEXA scans come in. At KALOS, our DEXA Scan San Francisco services give you the truth about what’s working—so you can fine-tune your routine for maximum results.
Here’s your ultimate day—from wake to wind-down—for full-body optimization.
6:30–7:00 AM – Wake Up & Light Exposure
- Get 10–15 minutes of natural sunlight within an hour of waking
- Anchors your circadian rhythm, boosts alertness, and improves sleep quality
- Enhances cortisol and testosterone balance naturally
7:00 AM – Hydrate Before Caffeine
- Drink 16–24 oz of water with electrolytes before coffee
- Supports metabolism, digestion, and energy
- Helps reduce false hunger and morning fatigue
7:30 AM – Fasted Movement or Zone 2 Cardio
- Walk or cycle at low intensity for 30–45 minutes
- Targets visceral fat, improves insulin sensitivity, and reduces inflammation
- Great for recovery and mental clarity
DEXA scans help track how this habit reduces visceral fat and preserves lean mass.
8:15 AM – High-Protein, Balanced Breakfast
- Include 30–40g of protein (e.g., eggs, Greek yogurt, protein shake)
- Pair with healthy fats and slow-digesting carbs
- Supports muscle protein synthesis and reduces cravings
9:00–11:00 AM – Deep Work or Training Block
- Ideal window for focused mental or physical output
- If training: aim for strength or HIIT depending on your goals
- Follow up with protein + carbs post-workout to refuel and recover
12:30 PM – Nutrient-Dense Lunch
- Center on lean protein, fiber, and colorful vegetables
- Add anti-inflammatory fats like avocado or olive oil
- Avoid high sugar or ultra-processed meals to prevent afternoon crashes
2:00 PM – Micro-Recovery
- 5–10 minutes of breathwork, stretching, or a walk
- Reduces cortisol, enhances focus, and improves recovery
- Supports parasympathetic nervous system dominance for the second half of your day
3:30 PM – Optional Light Snack or Tea
- If needed, choose protein + fat (e.g., Greek yogurt, nuts)
- Herbal tea like rooibos or green tea can support calm energy without caffeine crash
6:30 PM – Recovery-Focused Dinner
- Protein + veggies + slow carbs
- Include magnesium-rich foods (salmon, spinach, sweet potato)
- Finish eating 2–3 hours before bed to improve sleep quality and digestion
8:30 PM – Wind-Down Routine
- No screens 60 minutes before bed
- Read, journal, stretch, or practice gratitude
- Optional: magnesium glycinate or other sleep-supportive supplements
10:00 PM – Consistent Bedtime
- Aim for 7–9 hours of sleep
- Use a cold, dark, quiet environment
- Sleep is where your fat burns, muscle grows, and brain recovers
Track It All With Monthly DEXA Scans
Every habit in this routine supports one or more of the following:
- Fat loss (especially visceral fat)
- Muscle gain or preservation
- Hormonal balance
- Bone strength and metabolic health
But to know if it’s working? You need real data.
A DEXA scan reveals:
- Fat % and lean mass changes
- Visceral fat in grams
- Bone mineral density
- Regional muscle balance (e.g., legs vs. upper body)
Get scanned every 4-8 weeks to fine-tune your routine based on measurable outcomes.
Book Your DEXA Scan in San Francisco at KALOS Today
Ready to optimize your entire day for fat loss, performance, and long-term health? It starts with structure—and it’s measured with data. At KALOS, we help you track what truly matters with our fast, accurate DEXA scans.
Schedule your scan today at KALOS—your journey to data-driven fitness starts now.
