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Real Food, Real Healing: Morning Routines, Supplements & The Power of Protein

07/01/2026

This episode is a must-listen if you've ever wondered what a healing day looks like, from the moment you wake up. Hana and Eva open up their winter wellness routines, sharing practical tips, supplement protocols, and deep insights into how food, hydration, and sleep create a foundation for true healing.

Whether you're recovering from surgery, feeling depleted, or simply want to support your immune system this winter — this episode is for you.

Because healing isn't about extremes. It's about doing the simple things consistently — like a glass of lemon water in the morning, a dose of vitamin D, and going to bed on time.

Mornings That Heal

Eva and Hana walk us through their current morning routines, including:

  • Lemon water with sea salt for hydration

  • Celery juice to support the thyroid and digestion

  • Amino acids and collagen for tissue repair

  • Vitamin C and D to boost immunity

They also talk about how routines shift depending on your day — and that perfection isn't the goal. Consistency is.

"The body heals with protein. And in winter, it also needs warmth, rhythm, and rest."

Why Protein is Essential (Especially During Healing)

Healing is an active process — and the body needs building blocks.
Eva and Hana emphasize a protein intake of 2g per kilogram of ideal body weight during healing phases, sports recovery, or when dealing with inflammation or illness.

This applies to adults and kids alike — and is especially relevant after dental surgery, chronic illness, or even emotional stress.

Supplements They Actually Use

These five supplements form the core of their winter protocol — especially for immune strength and post-surgical recovery:

  • ✅ Collagen + Amino Acids
  • ✅ Vitamin D3 + K2
  • ✅ Magnesium
  • ✅ Zinc
  • ✅ Vitamin C

They also share real client stories — from improved sleep to reduced anxiety — just by correcting deficiencies with personalized supplements.

And no, orange juice isn't the best source of vitamin C. Try plums, and leave the sugar behind.

The Hidden Link Between Sleep & Recovery

"10 hours and 25 minutes — that's the sleep sweet spot for peak performance."

Drawing from sports science and personal experience, they discuss how sleep is the most powerful (and free) biohack for healing.
More important than length? Consistency. Going to bed and waking up at the same time trains the nervous system and supports hormonal balance.

What This Episode Teaches:

  • How to build a morning routine that supports dental and systemic healing

  • The role of protein, collagen, and amino acids in recovery

  • Why vitamin D is a non-negotiable — and how to test your levels

  • How IV vitamin C can help when you feel a cold coming

  • The importance of sleep for tissue repair and stress resilience

  • Why good habits start early — and kids need supplements, too

Recommended by Hana & Eva:

  • Lemon water + sea salt – hydration and minerals before food

  • Celery juice – thyroid and detox support

  • Soups (Germany) amino acid blends – tissue and bone healing

  • Vitamin D3 + K2 – tested, personalized dosages

  • Magnesium, Zinc, Omega-3 – immune and hormone balance

  • Real food, no extremes – warm, seasonal meals with protein focus

  • Floss for kids – start early, create strong habits

Why This Episode Matters

Most people don't need another medication.
They need to sleep more, eat enough protein, supplement smart — and listen to their body.

Winter is a time to slow down and rebuild.
This episode is your blueprint for doing just that.

"Your body already knows what it needs. Our job is to listen."

Ready to Heal from the Inside Out?

Start here:

  • ✅ Hydrate first thing
  • ✅ Eat real food, rich in protein
  • ✅ Supplement with purpose — especially in winter
  • ✅ Get consistent sleep
  • ✅ Tune into what your body is telling you

🎧 Listen to Episode 47 now on Spotify, Apple Podcasts, or www.duosmile.cz/podcast

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