Welcome

• Cold plunge or Cold Shower.  Goal: 11 min a week
• Brush teeth and  floss
• Morning drink.  Ingredients below.
• Workout routine. Goal 7 hours a week.
• Recite goals
• Eye exercises
• Positive and relaxed throughout the day
• Jaw, neck, and eye-strengthening exercises
• Do 8 min wim hoff breathing exercises
• Sauna w/ meditation.  Goal: 60 min a week.
• Shower.
• Red light therapy. 80 min a week.
• Massage chair. 90 min a week.
• Recite and visualize goals
• Eat first meal.
• Take morning supplements
• Organic coffee. 12grams.

• Schedule and compartmentalize tasks
• Schedule time for each thing I'm working on during the day
• Schedule time to spend time with family
• Gratitude / prayer.  12min a day.
• Schedule time to relax
• Get another work out in

• Time to read and relax
• Take night time supplements. List below.
• Spend time with kids
• Brush teeth
• Face and hair routine
• min 15 min reading
• Review what needs to be done for tomorrow
• review and recite goals
• Meditate. The Silva Method

Morning:

• Methylated multi-vitamin
• Zinc
• Cod liver oil
• Vitamin C from berries
• NAC
• Probiotic
• Selenium
• Boron
• copper
• Vitamin E
• Glucosamine
• Nicotinamide Riboside
• Aged garlic

Evening

• Vitamin D3 w/ K2
• Magnesium Glycinate
• theanine
• TMG
• Apigenin

Extra's

• Eyebright
• Activated charcoal (occasional)
• Ashwagandha (occasional)
• Dr. Berg Gallbladder formula

• Chlorella
• Amino Complex
• Cocoa Flavanols
• Creatine
• Ceylon Cinnamon
• Collagen peptides
• Prebiotic
• Moringa
• Goldenseal

• 1.5 liters of water - reverse osmosis hydrogen water
• cayenne pepper
• Modified Mediterranean Keto.  
• 2,000 cal a day, 150 cal from carbs
• limit alcohol to no alcohol
• 16 - 18 hour intermittent fasting
• Organic sour dough bread only - made at home.
• Organic fruits and vegetables - alkaline preferred.
• limit to no processed food.
• Organic coconut water.
• 1 tablespoon organic cold pressed olive oil

• Biking
• Walking / Jogging
• Lifting weights
• HIIT
• Sprints
• Calisthenics