Timing before a workout or meal

Timing is the one detail of the SodaFil routine that needs a little planning. The directions say 20 to 30 minutes before a meal or workout, with an 8 oz glass of water.

A sample evening timeline

1. 5:30 PM: pour a glass of water and take one capsule.
2. 5:45 PM: change, stretch and warm up.
3. 6:00 PM: start your workout.

For meal days

If you skip the gym, use dinner as the anchor. Take the capsule about 30 minutes before you sit down.

Make it automatic

• Keep the bottle beside your water glass.
• Set one daily phone alarm for a week.
• Use the timing planner until the clock times feel natural.

When you forget

Just take it at the next sensible window and carry on. A steady routine over weeks matters more than any single day.*