Routine
Tuesday, Water Fasting
By the fourth day, the discomfort of fasting may have subsided. Enjoy the physical lightness and mental clarity, and continue to stay hydrated.
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
Recommended
Zone 5. Build your VO2 max
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5min - Stretch
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Fuerza
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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
6min 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
12:00
Snack
Optional
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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 - Front plank
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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.