Routine
Cardio Z3, Thursday, 18:6 Increase Autophagy
Like every Monday, we start the week with a HIIT (High Intensity Interval Training). With a eating window of 6h, following a Keto Pescatarian diet.
Morning
Start energized and focused
06:00
Wakeup + Hydrate
Required
Drink water, right away
06:05
60 min
Cardio Z3 + Abs
Required
Zone 3. Build high performance endurance.
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5min - Stretch
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45min - Cardio Z3
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10min - Abs
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07:00
30 min
Cold Shower
Recommended
Optionally cold. And get ready.
07:30
30 min
Breakfast
Required
Load the body with the right nutrients for a healthy day.
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Deep Green Cacao/Avocado Smothie
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Green Tea
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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.
11:00
60 min
Lunch
Required
Your main calories of the day
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Shrimp tacos
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Green Tea
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12:00
90 min
Third Work session
1.5h productivity
12:00
Snack
Optional
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13:30
60 min
"Dinner"
Required
Delicious salad, made for this this routine
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Green salad
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Herban Tea
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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.