Stacy Sims said to have protein within 30 minutes (?) of waking up. If true, revise.

Yes, Stacy Sims recommends having protein within 30 minutes of waking up. Here's a revised schedule to include this advice along with your morning walk:

Daily Schedule

7 am: Wake Up

• Hydrate with a glass of water.
• Consume a high-protein snack or drink (e.g., protein shake or smoothie with pea protein powder).

8 am: Morning Walk

• Enjoy your walk for 30-45 minutes 1.

9 am: Breakfast

• Eat a small, protein-rich vegan breakfast upon returning to support circadian rhythms and cortisol regulation (e.g., tofu scramble or a smoothie with added greens and berries) 2.

10 am: Workout

• Day 1 (Monday, Wednesday, Friday): Strength Training
  • Focus on heavy resistance training and compound movements (e.g., squats, deadlifts, push-ups).
• Day 2 (Tuesday, Thursday): Sprint Interval Training
  • Engage in high-intensity interval training (HIIT) to support brain health and muscle maintenance 3.
    • 

      1

      Fueling for Performance

      01:09:00
    • 

      2

      Eating Window Timing

      00:12:07
• Day 3 (Saturday): Jump Training and Fun Activities
  • Include jump training and activities you find enjoyable to keep motivation high 3.

11:30 am: Post-Workout Snack

• Have a high-protein vegan snack (e.g., quinoa with vegetables and tofu or a protein bar) to aid recovery.

1 pm: Lunch

• Enjoy a balanced vegan meal with a variety of vegetables, plant-based proteins (e.g., legumes, tofu, tempeh), and complex carbohydrates (e.g., brown rice, quinoa).

3 pm: Stretch and Hydrate

• Take a brief break to stretch and hydrate, ensuring adequate water intake throughout the day.

4 pm: Afternoon Destressor

• Engage in a relaxing activity such as meditation, deep breathing exercises, or listening to calming music.

6 pm: Dinner

• Eat a light yet nutritious dinner rich in vegetables, plant-based proteins, and healthy fats (e.g., avocado, nuts, and seeds).

8 pm: Evening Wind Down

• Dim the lights and avoid screens. Engage in a relaxing activity such as reading or taking a warm bath to prepare for sleep.

9 pm: Pre-Sleep Routine

• Practice non-sleep deep rest techniques like yoga nidra to help eliminate residual stress and prepare for restful sleep.

10 pm: Sleep

• Aim to be in bed by 10 pm to ensure a good sleep routine.

Weekly Overview

• Monday, Wednesday, Friday: Strength Training 4.
• Tuesday, Thursday: Sprint Interval Training 4.
• Saturday: Jump Training and enjoyable activities 3.
• Sunday: Rest or light activity day.

This revision incorporates the advice of Stacy Sims regarding protein intake within 30 minutes of waking, balancing your exercise schedule, and aligning your morning walk with the rest of your day for optimal wellness and fat loss.