Lifestyle Foundations
Current Lifestyle Protocol
My routine evolves with new evidence, personal goals, and the data I collect over time.
A day, broken down
This is what a typical day looks like right now. Not a rigid schedule, more a rhythm I keep adjusting as I learn what actually moves the needle.
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
Nothing here is fixed. It is a working draft, rewritten as the evidence and the data keep teaching me something new.