Fingertip SpO₂ and pulse rate monitor — spot-checks blood oxygen saturation to correlate with WHOOP readings, flag nocturnal dips and monitor recovery after intense training sessions
Full-body professional percussion massager — 4500mAh battery, deep tissue percussions, 4 interchangeable heads (silicone included), 6 speed levels. Breaks up fascial adhesions, improves blood flow and reduces DOMS pre/post workout
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Bodylastics Foam Roller10 min
30×15cm foam roller for deep tissue massage — pre and post exercise sessions to relieve sore muscles, reduce DOMS and improve blood flow. Compact size ideal for calves, hamstrings and upper back
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House of Quirk Bumpy Foam Roller10 min
Solid core EVA foam roller with grid/bump texture — designed for deep tissue massage and self-myofascial release. Bumpy surface targets trigger points more precisely than smooth rollers, enhancing fascia breakdown and recovery
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Resistance BandsDaily
Mobility and active stretching routine — used in morning and pre-sleep wind-down
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SandPuppy ShoulderHeatAs needed
Electric shoulder heating pad — dual-shoulder wrap design for targeted pain relief on sprains, stiffness and soreness. 3 adjustable heating levels, integrated overheat protection thermostat. Used post badminton and tennis for shoulder and upper back recovery
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COMFIER Heated Knee MassagerAs needed
Heated knee wrap massager with vibration — pack of 2 for both knees. Combines heat therapy and massage for knee pain relief, joint stiffness and post-sport recovery. FSA/HSA eligible. Used after badminton, tennis and jogging to ease knee soreness and improve circulation
Prescribed for elevated TSH (6.142) — taken on empty stomach 30 min before food
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Anti-anxiety MedicationPrescription
Prescribed — supports nervous system regulation and sleep quality
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Blood Pressure MedicationPrescription
Prescribed — supports cardiovascular health alongside lifestyle protocol
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Etlam 20SOS · As needed
SOS medication — taken as needed for acute anxiety or stress episodes. Not part of the daily protocol; used situationally under medical guidance
🏸Sports & Movement
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BadmintonCompetitive
Primary sport — 2–3x/week. High agility, cardiovascular demand, shoulder and wrist conditioning
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TennisCompetitive
Secondary sport — 1–2x/week. Full-body strain with emphasis on lateral movement and upper body
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PickleballActive recovery
Recovery-friendly racquet sport — lower impact, good for active recovery days
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JoggingAerobic base
Zone 2 aerobic base — 30–45 min at conversational pace for cardiovascular efficiency
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Functional TrainingStrength
Core, mobility and strength maintenance — bodyweight and resistance-based circuits
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WalkingDaily
Daily low-intensity movement — 20–40 min walks for zone 1 aerobic activity, cortisol regulation, digestion and active recovery. Especially effective on rest days to maintain blood flow without adding strain
🔬Lab Testing
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KIMS Hospitals BengaluruMar 5, 2026
Full health check-up — CBC, LFT, KFT, Lipid profile, Thyroid, Vitamins, HbA1c, PFT, Ultrasound, Chest X-ray