At Home Tests & Kits
Experts & Clinics
Supplements
Wearables & Trackers
My Routines
Routine:
• Wake-Up: No alarm, natural wake-up between 5:30–6:30 AM
• Hydration: 16–32 oz water with LMNT electrolytes and AG1
• Sunlight Exposure: 2–10 min direct light within 30 min of waking
• Delayed Caffeine: Coffee or Yerba Mate ~90 min after waking
• Workout: 30–60 min strength or cardio
• 11:00 AM First Meal: Protein + greens
• NSDR: 10–30 min (Yoga Nidra or similar)
• 5:30 PM Dinner: More carbs in evening to aid sleep
• 9:00 PM Wind-Down: Dim lights, switch to red lighting
• 10:30 PM Sleep: Cool, dark, quiet room
Workout:
• 3x Strength Training: Resistance work (gym or bands)
• Cardio: Rucking or hiking (often with weighted backpack)
• Heat/Cold: Sauna 20 min + 5 min cold exposure
Diet:
• 12–16h Fasting Window: Eating starts around 11:00 AM
• Protein-Heavy: Each meal includes lean protein + fiber-rich vegetables
• Higher Carbs at Night: To support sleep quality
Sleep:
• Bedtime: Between 10:00–11:00 PM
• No screens after 9:00 PM
• Environment: Cold, dark, silent
Diagnostics & Tracking:
• Daily: Oura Ring, HRV, sleep, recovery
• Regular Bloodwork: Micronutrients, inflammation markers
Mindset & Resilience:
• NSDR: Daily session for focus and stress recovery
• Breathing Tools: Physiological sigh to reduce acute stress
• Light Management: Red light in evening to boost melatonin
• Wake-Up: No alarm, natural wake-up between 5:30–6:30 AM
• Hydration: 16–32 oz water with LMNT electrolytes and AG1
• Sunlight Exposure: 2–10 min direct light within 30 min of waking
• Delayed Caffeine: Coffee or Yerba Mate ~90 min after waking
• Workout: 30–60 min strength or cardio
• 11:00 AM First Meal: Protein + greens
• NSDR: 10–30 min (Yoga Nidra or similar)
• 5:30 PM Dinner: More carbs in evening to aid sleep
• 9:00 PM Wind-Down: Dim lights, switch to red lighting
• 10:30 PM Sleep: Cool, dark, quiet room
Workout:
• 3x Strength Training: Resistance work (gym or bands)
• Cardio: Rucking or hiking (often with weighted backpack)
• Heat/Cold: Sauna 20 min + 5 min cold exposure
Diet:
• 12–16h Fasting Window: Eating starts around 11:00 AM
• Protein-Heavy: Each meal includes lean protein + fiber-rich vegetables
• Higher Carbs at Night: To support sleep quality
Sleep:
• Bedtime: Between 10:00–11:00 PM
• No screens after 9:00 PM
• Environment: Cold, dark, silent
Diagnostics & Tracking:
• Daily: Oura Ring, HRV, sleep, recovery
• Regular Bloodwork: Micronutrients, inflammation markers
Mindset & Resilience:
• NSDR: Daily session for focus and stress recovery
• Breathing Tools: Physiological sigh to reduce acute stress
• Light Management: Red light in evening to boost melatonin
