Amer Hamzeh

------Dailies------

Morning
• Wake up with a light alarm from Phillips Hue
• Check sleep & HRV Data from Apple Watch
• Coffee
• Measure weight with Withings Scale
• Measure Waist Circumference
• Supplements:
-- Riise Custom Supplement Mix based on my latest blood work
-- 3g Creatine,
-- 3 Omega-3 capsule,
-- 5 drops of liquid Vitamin D (1000 IU)
-- 100g Hemp Protein (~50g of protein and 24g Fiber)
• Journaling
• 10-30m of Mobility Training with GOWOD
• Running of strength depending on day
• 5-minute Resonance Breathing with Apple Watch App

Afternoon (after lunch)
• Coffee
• Supplements:
-- 3 Omega-3 capsule,
-- 100g Hemp Protein (~50g of protein and 24g Fiber)
• 5-minute Resonance Breathing with Apple Watch App

Evening
• 5-minute Resonance Breathing with Apple Watch App


---Weeklies---
• 2-3x full body strength workouts using the EGYM
• 3x 45-minute Zone 2 uphil walks
• 1x 20-minute Sprint 8


---Monthlies---
none

---Quarterlies---
• Custom Blood Test at IMD Labor every 3-6 Months depending on previous results.
• Pace of Aging & Biological Age Test from TruDiagnostic