Routine
 
4:00 - Wake up
Quotes: 
 "It is not uncommon for me to wake up at 4 a.m. and go to bed at 8 p.m."
 
After wake-up - Rehydration
Replenishes fluids using a sports hydration mix that is free from sugar and caffeine.
Reasons:
Replenish fluid loss.
 
After wake-up - Meditation
Quotes:
"Meditation is a mindset for all 24 hours of the day. Following the rule of 20 minutes of practice daily allows you to remain in a meditative state for the remaining 23 hours and" 40 minutes. To achieve this, meditation practice apps are used.
 
4:30 - Deep Work or Time with Kids
Duration: 3h
Quotes: 
I just find that golden time from 4 to 7 am to be the most productive hours of the day.
 
Protein Shake and supplements
Quotes: 
One gram per pound of body weight per day (2.2 g/kg/day) is a good place to start.
Recipe: 
The shake consists of 24 ounces of almond milk, 50 grams of protein, and frozen fruits.
Supplements:
SlowMag tablets (magnesium)
Curcumin Extract (Theracurmin)
Omega-3 Fish Oil
Vitamin D
Various types of magnesium throughout the day (up to 1 gram total), alternating between Now Mag Citrate and Carlson Mag Oxide
Methylfolate and Methyl B12
Vitamin B6
1 serving of a protein shake per day
 
7:30 - Fitness
Priorities:
Stability: Daily training dedicated to improving stability.
Strength: 3 days per week focused on building strength
Aerobic Efficiency: 3 hours per week, split into 3-4 sessions, to boost aerobic capacity.
Anaerobic Performance: 2 sessions per week targeting anaerobic performance.
 
Breakfast
Recipies:
8 eggs (including 4 whole eggs and 4 egg whites), with toast and butter.
Cereal high in protein and 0 g of sugar (keto-friendly).
Quotes:
"Did some cereal testing today. I'm reviewing a new product from Magic Spoon. I wanted to push the envelope to see the glycemic response and overall gut impact."
 
Verying morning time -  Morning Caffeine
Quotes:
Morning Coffee Ritual" "My Favorite French Press Recipe 4 tablespoons freshly roasted Zabar's Coffee ½ tablespoon Worldwide Botanicals dark roast French chicory root 2-3 drops organic ground cinnamon and Simply Organic pure vanilla extract" "I like to make a really good French press.
Recipe: 
4 tablespoons of  Zabar’s Coffee, Roaster fresh
½ tablespoon of Worldwide Botanicals French Chicory Root - Dark Roast
2-3 dashes of Organic Ground Cinnamon
Cap full of Pure Vanilla Extract by Simply Organic”
 
Lunch
Recipe: 
Chicken salad mixed with vegetables, dressed with olive oil and balsamic vinegar.
Seven hard-boiled eggs, avocado, and 2 ounces of cheese.
Two liters of a homemade super starch shake called "Peter Kaufman," made with heavy cream, unsweetened almond milk, a packet of chocolate super starch,
2 tablespoons of almond butter,
an additional 20 grams of whey protein, and frozen strawberries.
 
17:00 - Dinner
Recipe:
A large salad with one pound of salmon and berries for dessert.
An omelet with six eggs, cheddar, vegetables, steamed broccoli, and almond butter.
Stir-fried curry with tofu, carrots, broccoli, bell peppers, mushrooms, zucchini, and squash.
Steak or salmon paired with a meatless salad.
Seaweed salad, sashimi, California rolls, and specialty rolls.
sometimes consists of an appetizer: Macadamia nuts or an apple with nut butter.
Supplements:
Sleep Supplements
1. The list includes:
  Glycine
  Ashwagandha
  Melatonin
  Phosphatidylserine
  Magnesium L-threonate (magnesium transporter).
2. Out of the listed supplements, only magnesium is taken daily on its own. The rest, including magnesium, are occasionally combined into a cocktail for enhancing sleep. The proportion and amount of each supplement vary depending on the circumstances.
 
19:30 - Reading
Recipe:
Historical Nonfiction: *Red Notice* by Bill Browder.
Self-Improvement: *The Four Agreements* by Don Miguel Ruiz.
 
20:00 - Sleep
Recipe:
Alaska Bear Sleep Mask
OOLER Sleep System
Oura Ring
 
Additional Practices:
Fasting:
Believes that fasting offers more advantages than disadvantages, but emphasizes that it should be done cautiously and thoughtfully, as it is a powerful tool.