Wake: 5:30-7:00 (Dawn/Twilight/Sunrise)
90 Minute Ultradian Cycle Starts
Record Wake Time (Temperature Minimum + REM)
Wake Up Same Time Everyday
Hydrate
Water (32 OZ) + Salt (Sodium + Iodine {0.5 TSP}) + Electrolytes (Potassium + Magnesium)
8 OZ (237 mL) Per Hour First 10 Hours
Light Exposure (10-30)
5-60 Minutes After Waking = 100,000 LUX (Light Meter)
Breath Exercise (Wim Hof: Tummo)
Cold Exposure
Move
Forward Ambulation + Optic Flow/Dilate Gaze (Peripheral Vision) = Lowers Epinephrine (Relaxation)
*Endurance Training
2/3 Days Weekly
Improves Brain Health/Cognitive Function
Running, Swimming, Cycling
Caffeine (60-120 After Waking)
Focus/Learning Bout (90)
*Strength Training (Weights/Body Weights)
3 Days Weekly
End Fast (12:00)
Walk (5-30)
NSDR
Non-Sleep Deep Rest (Guided Hypnosis/Yoga Nidra)
Meditation: 20 Minute Sitting
*Exercise Window
Focus/Learning Bout: *Creative Recreation (90)
Dinner
Follow Nutritional Guidelines
Consider Supplements
Dim Lights (Sunset)
Note Gratitude
Walk: Sunset Light Viewing (10-30)
Temperature Decreasing = Avoid Light
Personal Management
Hot Shower/Bath/20 Minute Sauna
Paradoxically Cools Body For Sleep
Camomile Tea
Apigenim
Plan Next Day
Magnesium Treonate + Theine (Dreams) (30-60 Before Sleep)
Sleep: No Light Exposure (10:00-11:00)
No Screens/Bright Lights = Dopamine/Testosterone Increases
Dark Cool Room
Same Sound Learning/Sleeping (White Noise)
Tape Mouth (Nasal Breathing)
Please comment extra info. I tried to make this as brief as possible.
Simple Explanation: I wake up and record the time. I piss and then I scoop electrolytes into a liter of water. I walk to my porch to get light and do a quick Wim Hof session. I go walk around the neighborhood drinking my delicious water. If I have to run that day I do it after if I can. If not, I’ll go after work (I follow the Foundational Fitness Protocol). I get home and shower. I turn on cold at the end. I’m hoping to get a plunge one day. I then get ready and make coffee. I get my daughter ready and we’re off to school and work (Listen to Audible/Podcast). I begin my first Focus Bout at work (90 Minutes). I’ll walk around and take a restroom break (Usually poop time). Then I start my 2nd Focus Bout. I then end my fast and eat lunch. I’m not adding the foods and supplements (Look it up and it varies on the person). After, I walk around to digest the food. Then my next Focus Bout at work is gonna be more chill (Reasonable Spending). If it’s strength day, I go to the gym or run if I missed it this morning at a park. I hit the sauna after the gym. I get home and I shower. I then take 20-30 minute NSDR. My daughter and wife usually get home around this time. I then go chill with them and I try to fit in a Creative Recreation Focus Bout (Writing/Video Editing/Music). I eat dinner with my family. We chill some more. I play with my daughter or watch something. Then I dim the lights, close the curtains, and turn the air down. I walk or sit on the porch with my cam tea and write something grateful for today as the sun is going down. I’ll also plan what I need to do the next day (set alarms). Then I’ll just pick up/laundry/dishes. Get ready for bed. Take my mag, read The Stormlight Archives/Duolingo and sleep.
Again, this is malleable and I change it all the time. Also, I don’t do it sometimes. I might do half when I’m with my friends on the weekend or something spontaneous pops up with the family. No biggy! Attack again tomorrow.