Rahasia glowing Dr. Tirta #drtirta #nikitawilly #radityadika #drarlene

Key Wellness & Self-Care Strategies Mentioned

• High-protein diet

  • Protein intake is stated as ~1.5–2 grams per kg of body weight.

• Calorie surplus for energy/health balance

  • Mentions maintaining a calorie intake around ~2,800 kcal (especially from afternoon to evening).

• Avoid/limit ultra-processed foods

  • Ultra-processed foods are specifically discouraged.

• Use “instant noodles” as a controlled reward

  • Framed as something like a monthly reward, rather than a daily staple.
  • Timing/“reward code” (as described in the conversation) determines when it’s allowed.

• Egg-based breakfast routine

  • Breakfast often includes eggs (stated as up to 3–4 eggs).
  • Eggs are also used as part of soto.

• Nutrition from fruits and vegetables

  • Emphasizes getting minerals through fruits and vegetables.
  • Example: stocking up on broccoli (boiled).

• Meat intake (especially for older individuals)

  • Notes that elderly people typically still need meat, including red meat (beef/goat), with portions adjusted by preferences.

Food Examples Referenced

• Eggs (breakfast; in soto)
• Soto (and the note that soy sauce is optional depending on preference)
• Instant noodles (as a reward)
• Boiled broccoli
• Rice (still included)

Presenters / Sources

• Dr. Tirta (referred to as “Doctor Tirta”)