Today. Perfected.

Food, training & wellbeing by the minute.

Meals, recipes, training and timing are laid out for the day. Open your plan and see your next step.

Your whole day, in one guide.

Your meals, workouts and wellbeing live together. No gathering advice from scattered tabs, apps and notes to build your own schedule.

Track what you do with Journal

Log meals, monitor calories and record activities in Calicen. Your plan and your actual day stay connected.

"Today" is for free — sign in
A couple preparing vegetables at a kitchen counter while consulting a silver tablet, alongside focused strength training in a gym.

Nutrition overview

Example · sample data

Calories

1,680
of 2200 kcal
76%
of target

Calorie Composition

Fat Dominant macro
  • Fats45%
  • Proteins30%
  • Net Carbs25%
Water
1800 / 2500 g
72%
Proteins
126 / 140 g
90%
Fiber
24 / 30 g
80%

Plan

IN 6 DAYS

Day 55 of 119 · Weeks 7–8. Learn about this block →

The cycle spans 17 weeks, with a daily plan for meals, training and wellbeing—including recovery days. Create a free account for full access.

Nutrition

Meals

Snacks to reach your daily calorie target

2,152

2,500

348 kcal

planned meals

daily target

room for snacks

Your planned meals provide the base. Choose snacks to make up the difference to your personal daily calorie target.

This preview uses a 2,500 kcal daily target. Log in for your personal calorie requirements. Log in

Training

Exercises

No main exercise is assigned to this routine.

Daily activation

VILPAs

Mind & recovery

Wellbeing

Breathwork: Cyclic sighing
Breathwork: Cyclic sighing Breathwork At 20:00 30 min

Guided Cyclic sighing

30 min · EN

Guided Cyclic Sighing — Anxiety Relief

10 min · EN

Guided Cyclic sighing

10 min · EN

Cyclic Sighing - with Andrew Huberman

5 min · EN

Your day, connected

The full 24-hour picture

See meal times, training, recovery and the eating window together, then explore the routine step by step.

0:00
24:00
Breakfast
07:30
Lunch
11:00
"Dinner"
13:30
Fasting
Eating Window
Fasting

Morning

Start energized and focused

06:00

Wakeup + Hydrate

Required

Drink water, right away

06:05
60 min

Yoga

Required

Yoga for focus and mobility
45min - Yoga
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.
Deep Green Cacao/Avocado Smothie
Green Tea
08:00
90 min

First Work Window

1.5h of productivity

09:30
10 min

VILPA Break 1

Recommended

6min VILPA + Green Tea
6min - Wall-sit intervals
Green Tea
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
Mushrooms stew with avocado
Green Tea
12:00
90 min

Third Work session

1.5h productivity

12:00

Snack

Optional
13:30
60 min

"Dinner"

Required

Delicious salad, made for this this routine
Cucumber salad
Herban Tea
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.
6min - Front plank
Herbal Tea
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.
Cyclic sighing
Herbal Tea
21:00

Bedtime

You’ve earned this rest. With each passing day, your rest will become even deeper.