Routine
Tuesday, Water Fasting
Stay hydrated by consuming water with lemon and salt and herb infusions throughout the day. If you feel well, it is recommended to do the VIPAs.
On the second day of fasting, you may struggle with physical discomfort and mental clarity; this will pass.
On the second day of fasting, you may struggle with physical discomfort and mental clarity; this will pass.
Morning
Start energized and focused
06:00
Wakeup + Hydrate
Required
Hydration first
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Keep drinking unsweetened lemonade or herbal tea throughout the day.
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Lemonade with salt
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06:05
60 min
Movement
Optional
Zone 1.
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5min - Stretch
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30 minutes walk
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07:00
30 min
Cold Shower
Recommended
Optionally cold. And get ready.
08:00
90 min
First Work Window
1.5h of productivity
09:30
10 min
VILPA Break 1
Recommended
5min VILPA + Green Tea
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6min - Wall-sit intervals
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Green Tea
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10:10
60 min
Second Work Window
1h of productivity
Midday
Energy in, energy out.
12:00
90 min
Third Work session
1.5h productivity
14:30
120 min
Fourth Work Session
2h productivity
16:30
10 min
VILPA Break 2
Recommended
To activate your body and break up prolonged periods of sitting.
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6min - Calf rise
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Herbal Tea
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16:40
120 min
Fifth Work Session
2h productivity
Evening
Relax with longevity-promoting practices.
20:00
30 min
Breathwork
Recommended
Practice deep, calming breaths. This exercise counterbalances the intense morning routine. Use this practice to release all tension.
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Cyclic sighing
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Herbal Tea
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21:00
Bedtime
You’ve earned this rest. With each passing day, your rest will become even deeper.