Daily Protocol

Morning Light

15m outdoor exposure (No sunglasses).

Brain Circadian Reset +10

Hydration

500ml water + electrolytes.

Lymph/Kidney Kidney Flush +5

Resting BP

Check before coffee/stress.

Heart Artery Health +5

Dry Brushing

Brush skin towards heart.

Lymph/Kidney Lymph Flow +5

Box Breathing

4-4-4-4 Tempo (5 mins).

Lungs CO2 Tolerance +5

Fiber Preload

Veggies before carbs.

Metabolism Insulin Control +10

Protein First

Eat protein before fats/carbs.

Metabolism Muscle Synth +5

Movement Snack

5m walk after lunch.

Lymph/Kidney Glucose Disp +5

Postural Reset

Stand up / Stretch.

Heart Circulation +5

Zone 2 Cardio

45m steady pace (Talkable).

Heart Mitochondria +15

Early Dinner

Finish 3h before bed.

Metabolism Liver Rest +10

Legs Up Wall

10m inversion.

Lymph/Kidney Lymph Drain +5

Fermented Food

Kimchi/Sauerkraut side.

Metabolism Microbiome +5

Digital Sunset

Blue light blockers / No screens.

Brain Melatonin +10

Fasting Timer

Start 16h window.

Metabolism Autophagy +10

Mouth Tape

Nasal breathing only.

Lungs Nitric Oxide +5

Cool Room

Temp < 20°C (68°F).

Brain Deep Sleep +20

Norwegian 4x4

High intensity intervals (Weekly).

Heart VO2 Max +20

Heat Shock

Sauna/Hot Bath (20m).

Lymph/Kidney Detox +15

Neurobics

Learn a complex skill.

Brain Plasticity +10