Routine
 
~6:00 AM - Wakeup Routine
Wake Up without an alarm
Drink 2 glasses of water
Reasons: 
"Waking up early, usually around 5:00 or 6:00 AM, helps you feel more energized and focused throughout the day. Early mornings also help regulate circadian rhythms, improving sleep quality."
 
6:15 AM - Cold shower
Duration:
Resilience: 1X weekly, 1-3 min
Metabolism: 2X weekly / 11 min total
Recovery: 3-6 min after training
Temperature: “I really want to get out but can stay in safely”. (~45F or ~7C)
Reasons:
Increases energy and focus
Enhances mood and resilience
Boosts metabolism
Aids physical recovery
 
Sun Exposure and Walking
Duration:
On sunny days: 5–10 minutes.
On cloudy days: 15–20 minutes.
Reasons: 
"Viewing morning sunlight increases early-day cortisol release, preparing the body for sleep later that night."Optic flow
 
After "Sun Exposure" - Hydration
A glass of room-temperature water with half a teaspoon of sea salt. 
Amount: 16 to 32 oz of water.
 
Mid-morning - Work
He sets the timer for this focused work. 
Duration: 90 Minutes
1 coffee, Prefers Yerba Mate on workout days
 
10:30 AM - Exercise
Duration: 60 Minutes
Exercises:
Sunday: Endurance
Monday: Legs
Tuesday: Heat/cold cycling
Wednesday: Torso
Thursday: High-effort, short cardio
Friday: High-intensity interval training (HIIT)
Saturday: Arms, calves, neck
Supplements:
Alpha-GPC: 300mg before workouts to increase power output.
Tyrosine: 500mg before workouts for energy and motivation.
Creatine: 5g daily for exercise performance.
Grass-fed Whey Protein: 40g post-workout for muscle gain and fat loss.
Notes:
Vary reps and weights monthly for hypertrophy.
Use physiologic sighs to lower heart rate between sets.
Practice deliberate slow breathing post-workout.
 
12:00 PM - First Meal
Practices intermittent fasting (12-16 hours).
Low-carb meal with meat and vegetables, adding carbs post-exercise.
 
3:00 PM - Yoga Nidra (Optional)
Additional 10-30 minute session if feeling unrested.
 
6:30 PM - Evening Cardio
Prefers cardio in the evening for better performance.
 
7:00 PM - Evening Meal
Eats 3-4 hours before bedtime.
Focuses on carbs to aid sleep, includes vegetables and lean protein.
 
9:30 PM - Sleep Routine
Dim Lighting
Avoids bright lights between 10 PM and 4 AM.
Uses minimal artificial lighting and blue blockers.
Reading
Examples: Outlive, Why We Sleep, Atomic Habits
Cooling the room down
Reason: to keep the body temperature down.
 
10:30 PM - Sleep (at least 6.5 hours)
Making the room dark to stay asleep.
Using the right mattress for sleep.
 
Sleep Supplements:
Momentous Sleep Stack: Magnesium Threonate, Theanine, Apigenin
Occasionally adds Glycine and GABA for enhanced sleep quality.
"Sleep is the best nootropic, stress relief, trauma release, immune booster, hormone augmentation, and emotional stabilizer." - Dr. Huberman