Dr. Marla Jirak standing in a calm blue health coaching studio

The S.M.A.R.T. Routine

Simple daily habits to help you feel better, support steadier blood sugar, and build healthy habits that last.

Developed by Dr. Marla Jirak research scientist and health coach

Stagger Your Eating Eat within an 8 hour window, space meals 4 hours apart, then ease into 16 hour fasting to support steadier blood sugar.
Move After Meals Take a 10 to 20 minute walk or simply move your body after eating.
Avoid Processed Foods, Added Sugars Skip items that come in bags, boxes, or cans, and always read labels for hidden sweeteners.
Reintroduce Whole Foods Eat foods in their natural state and anchor every meal with protein, healthy fats, and nutrient dense vegetables.
Take Fiber First Eat fiber before the rest of your meal to support healthy blood sugar and fullness.

SimpleEasy to follow.

SustainableBuilt for real life.

Science informedRead the research behind it

Our Mission: To help people live healthier, more fulfilling lives, ultimately saving lives, through personalized coaching, simple wellness tools, and a supportive health and education community.

A simple plate of chicken, grains, and greens beside a kitchen clock in warm morning light

Stagger Your Eating

Eat within an 8 hour window, space meals 4 hours apart, then ease into 16 hour fasting to support steadier blood sugar.

A couple walking away down a tree lined sidewalk in golden evening light

Move After Meals

Take a 10 to 20 minute walk or simply move your body after eating.

Hands placing fresh vegetables into a woven basket at a sunlit market

Avoid Processed Foods, Added Sugars

Skip items that come in bags, boxes, or cans, and always read labels for hidden sweeteners.

A dinner plate of salmon, roasted vegetables, avocado, and greens on a rustic wooden table

Reintroduce Whole Foods

Eat foods in their natural state and anchor every meal with protein, healthy fats, and nutrient dense vegetables.

Sunlit counter with bowls of oats, berries, chia, avocado, and leafy greens

Take Fiber First

Eat fiber before the rest of your meal to support healthy blood sugar and fullness.

A steaming glass mug of yerba mate tea on a sunlit kitchen counter

Unimate

Unimate is a natural, sugar free yerba mate drink mix made for a clean daily boost. It mixes with water and is designed to support steady energy and focus.

View official materials

A bowl of vegetables and a glass of water with a fiber drink on a bright counter

Balance

Balance is designed to help you feel full and satisfied longer, making it easier to manage cravings and make better food choices. It also supports healthy glucose metabolism, helping your body handle carbs more steadily and maintain more consistent energy throughout the day.

View official materials

An open notebook, reading glasses, and a mug of tea on a sunlit desk

The science, made simple

Start with the why.

7 AM

A hand stirring a glass mug of tea in warm morning light

7 AM

Start steady

Start simple: water first, then add protein. It gives your body a steadier foundation before the day gets moving.

Midday

A plate of salad and vegetables beside a glass of fiber drink

Midday

Fiber first

High fiber foods first, like vegetables, beans, or greens. These will help make the meal feel more balanced and satisfying from the first bite.

Afternoon

A couple walking together on a tree lined sidewalk

Afternoon

Move a little

A short walk after eating helps the afternoon stay level.

Evening

A simple candlelit dinner table with salmon, rice, and greens

Evening

Wind down

Start with hydration and protein to create a steady foundation for the day. Build each plate with vegetables and fiber first, helping the meal feel balanced, satisfying, and easier on the body.

Take the quiz Read the science

CoachSmart Health provides you with a place to get started for sorting through some of life's expected and unexpected challenges.

Dr. Marla

Meet with your health coach

Dr. Marla Jirak has extensive experience helping people who feel overwhelmed with their health. She coaches with kindness and compassion, using stress management techniques and effective tools and resources.

We provide personalized health coaching for Feel Great customers, a supportive online community filled with testimonials and recipes, and weekly science calls that educate, motivate, and empower lasting change.

Take the quiz