Daily Routine

Current Lifestyle Protocol

My routine evolves with new evidence, personal goals, and the data I collect over time.

06:30–09:00Morning
  • Natural light exposure
  • Review sleep and recovery data (Oura Ring)
  • Hydration & coffee
  • Supplements + peptides
  • Plan my day
  • Main training session (depending on the day)
09:00–13:00Midday
  • Focused work session
  • Study & research
  • Lunch
14:00–18:00Afternoon
  • Review priorities
  • Focused work session
  • Optional: second training session (usually specific or mobility)
  • Nature time
  • Small dinner
18:00–21:00Evening
  • Reading & studying
  • Wind down
  • Sleep before 10:30pm
Elisa Barchiesi