I need help creating a weekly schedule that breaks down my daily activities to optimize my all aspects of my health. The schedule should focus in particular on helping me to optimize my circadian health, fitness (cardiovascular and strength), diet, energy, focus, and sleep. I am a 36-year-old man in generally good health, but I particularly need to work on improving the following: 1. Increasing muscle 2. Losing fat 3. Improving flexibility, reducing soreness, and preventing injury through stretching 4. Establishing a consistent sleep schedule with a wake time of around 9am and a bedtime of around 12am 5. Increasing energy levels and focus, especially in the mornings and early afternoons when I have the greatest struggle with this 6. Optimizing my diet to help me gain muscle while losing fat, particularly by simplifying my meals, optimizing my macros, identifying and avoiding fattening and unhealthy foods (particulalry sugars and dairy), increasing my protein intake to approximately 175g per day, and optimizing the timing and composition of my meals to align with my circadian and fitness goals Please consider these constraints: 1. I currently wake up around 11am and sleep at about 2am. It is critical that I shift this forward to consistently wake up around 9am (or earlier) and go to bed around 12am. 2. Outdoor exercise should be scheduled in the mornings (9:30-11am) or evenings (7-9pm), with the evenings being preferable, to avoid the hottest times of the day. I have a dog, so please build in a morning walk (during which I can get morning sun exposure), a second walk around 3pm, and a final walk around 10pm - all of about 20 mins in duration. 3. I have limited gym equipment and experience with resistance training, so please create a protocol that is highly effective but that I can primarily do at home with limited equipment. I can purchase some small equipment (e.g., dumbell, kettle bell, etc) as needed. 4. I struggle with poor energy and focus from 11am to 4pm most days. Please integrate strategies for helping me to fix this issue and shift forward my peak productivitiy from the evening and night to earlier in the day. 5. Improving my sleep is probably my highest priority and should be a core focus of the protocol you build for me. I have particular challenges with sleep efficiency, sleep quality, waking up 3-4 times per night to use the bathroom, leg pain in the night, eating too close to bedtime, snacking in the middle of the night, and inconsistency in my sleep and wake times. Fixing these issues is of the highest priority. 6. Activities that I enjoy and would like you to make sure to integrate include: NSDR (10-20 mins per day), morning walks with my dog, exercising (60 or more minute walk/run/jog/ruck) at sunset, cold showers, and stretching. Feel free to ask me any questions to help tailor the perfect health protocol for me.
Sources:
To help you optimize various aspects of your health—including circadian health, fitness, diet, energy, focus, and sleep—I've compiled a weekly schedule based on insights from the . This schedule takes into account your constraints and goals, divided into daily activities. Below are the key components and specific steps you can follow:
Key Components
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Morning Routine:
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Exercise:
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Diet:
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Sleep Optimization:
Weekly Schedule
Monday to Friday
6:30am - 9am
- Morning Light and Walk with Dog: 20-minute walk
- Light Breakfast: High-protein, moderate carbs
- NSDR Session: 10-20 minutes 1
9:30am - 11am
- Exercise: Resistance training (focus on different muscle groups each day)
11am - 12:30pm
- Work/Productive Time: Leverage post-exercise energy boost
12:30pm - 1:30pm
- Lunch: Lean protein, vegetables, and complex carbs
1:30pm - 3pm
- Focus Block: High-efficiency work period
3pm - 3:30pm
- Afternoon Walk with Dog: 20-minute walk
- Light Snack: Protein-rich snack
3:30pm - 5pm
- Focus Block: High-efficiency work period
5pm - 6pm
- Stretching and Flexibility: Yoga or stretching exercises
6pm - 7pm
- Dinner: Balanced meal with protein, veggies, and healthy fats
7pm - 8:30pm
- Cardiovascular Exercise: Low intensity (walking/jogging with your dog)
8:30pm - 9:30pm
- Relaxation: Cold shower, unwind with light activities
9:30pm - 10pm
- Final Walk with Dog: 20-minute walk
10pm - 12am
- Wind Down Routine: Dim lighting, quiet activities, prepare for sleep
12am - 9am
- Sleep: Maintain consistent sleep schedule
Saturday
Morning
- Extended cardiovascular exercise or hike: 60-90 minutes
- NSDR Session: 10-20 minutes
Afternoon
- Flexibility and Mobility: Yoga or comprehensive stretching
Evening
- Light, enjoyable activities: Relaxation, hobbies
Sunday
Morning
- Active Recovery: Low-intensity activities like walking or light stretching
- NSDR Session: 10-20 minutes
Afternoon
- Meal Prep: Plan and prepare meals for the week
Evening
- Early Dinner and Relaxation: Prepare for the week ahead
Additional Tips
- Caffeine Intake: Moderate caffeine intake can help with morning alertness, but avoid it after 2pm to improve sleep quality 1.
- Hydration: Ensure you stay hydrated throughout the day but minimize water intake 2 hours before bed to reduce nighttime bathroom visits.
- Consistency: Adherence to this routine is critical to slowly shift your circadian rhythm and improve sleep quality and overall health.
This protocol integrates the essentials of circadian health, fitness, diet, and sleep optimization, with a focus on consistency and gradual shifts to your preferred schedule.
RELATED QUESTIONS-
Can you reformat this as a table with columns for each day of the week and rows for different time blocks in the day (e.g., 9am - 12pm)?
Sources:
Below is a weekly schedule formatted as a table. It integrates your activities for optimizing circadian health, fitness, diet, energy, focus, and sleep.
Time Monday Tuesday Wednesday Thursday Friday Saturday Sunday 6:30 - 9am Morning walk + sunlight exposure, Light Breakfast, NSDR Morning walk + sunlight exposure, Light Breakfast, NSDR Morning walk + sunlight exposure, Light Breakfast, NSDR Morning walk + sunlight exposure, Light Breakfast, NSDR Morning walk + sunlight exposure, Light Breakfast, NSDR Morning walk + sunlight exposure, Light Breakfast, NSDR Morning walk + sunlight exposure, Light Breakfast, NSDR 9am - 11am Resistance Training Resistance Training Resistance Training Resistance Training Resistance Training Cardio Exercise: Extended (60-90 mins) Active Recovery: Light stretching/walking 11am - 12:30pm Work/Productivity Block Work/Productivity Block Work/Productivity Block Work/Productivity Block Work/Productivity Block Meal Prep/ free time Meal Prep/ free time 12:30pm - 1:30pm Lunch Lunch Lunch Lunch Lunch Flexibility exercises/yoga Flexibility exercises/yoga 1:30pm - 3pm Focus Block Focus Block Focus Block Focus Block Focus Block Flexibility exercises/yoga Flexibility exercises/yoga 3pm - 3:30pm Afternoon dog walk, Light Snack Afternoon dog walk, Light Snack Afternoon dog walk, Light Snack Afternoon dog walk, Light Snack Afternoon dog walk, Light Snack Flexibility exercises/yoga Flexibility exercises/yoga 3:30pm - 5pm Focus Block Focus Block Focus Block Focus Block Focus Block Flexibility exercises/yoga Flexibility exercises/yoga 5pm - 6pm Flexibility & Mobility Exercises Flexibility & Mobility Exercises Flexibility & Mobility Exercises Flexibility & Mobility Exercises Flexibility & Mobility Exercises Relaxation/hobbies Relaxation/hobbies 6pm - 7pm Dinner Dinner Dinner Dinner Dinner Dinner Dinner 7pm - 8:30pm Cardiovascular exercise Cardiovascular exercise Cardiovascular exercise Cardiovascular exercise Cardiovascular exercise Light, enjoyable activity Light, enjoyable activity 8:30pm - 9:30pm Relaxation: Cold shower, Unwind Relaxation: Cold shower, Unwind Relaxation: Cold shower, Unwind Relaxation: Cold shower, Unwind Relaxation: Cold shower, Unwind Relaxation: Cold shower, Unwind Relaxation: Cold shower, Unwind 9:30pm - 10pm Final dog walk Final dog walk Final dog walk Final dog walk Final dog walk Final dog walk Final dog walk 10pm - 12am Wind Down, Quiet Activities Wind Down, Quiet Activities Wind Down, Quiet Activities Wind Down, Quiet Activities Wind Down, Quiet Activities Wind Down, Quiet Activities Wind Down, Quiet Activities 12am - 9am Sleep Sleep Sleep Sleep Sleep Sleep Sleep Key Components
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Morning Routine:
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Exercise:
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Diet:
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Sleep Optimization:
This detailed schedule aligns with your goals and constraints, ensuring a balanced approach to optimizing your health and productivity.
RELATED QUESTIONS-
Make the following changes to the table: 1. start the day at 8:30am not at 6:30am. 2. Create a more detailed breakdown of the specific recommended activities/exercises within "resistance training", "cardiovascular exercise", and "mobility exercises" to ensure that I am not overlooking any aspects of my foundational health and fitness. 3. For each exercise or training activity, please include detailed metrics related to duration, number of sets/reps, and other metrics I should use to guide me. 4. Please include the optimal calorie and macro targets for me if I am 190 lbs, 5 foot 10 inches tall, and trying to gain muscle, lose fat, and be healthy.
- RELATED QUESTIONS
Unfortunately there are some constraints on my access to exercise and other equipment that will require you to modify this Detailed Breakdown of Exercises in order for me to adhere to it. Please modify your recommendations based on the following constraints: 1. I do not have access to a gym, so please modify the resistance training exercises to reflect fewer exercises requiring machines and instead focus on exercises I can do in my home using minimal equipment (e.g., pushups, a basic weight set, kettlebell, etc.). 2. I do not have access to a swimming pool. My cardio options are limited to running, jogging, walking, and rucking. I can access a stationary bike occasionally if this is critical. 3. Please clarify for the Cardio Exercise what my target intensity should be for each day to optimize my cardiovascular and metabolic health. Be more granular regarding the intensity level and whether the goal for each workout is VO2 Max, Zone 2, or other. 4. For the flexibility and mobility exercises, I don't think it is feasible to do 60 mins per session 5-6 times per week. I only have about 90 mins per day total for health and fitness activities given my work schedule, so please take that constraint into consideration. Also be more clear on when I should do flexibility and mobility exercises in relation to other activities such as cardio exercise and lifting. 5. My target body weight is 175 lbs and I currently weigh 190 lbs, so please adjust my Nutritional Targets accordingly. 6. I generally do best with a time-restricted feeding (TRF) approach to feeding. Please integrate this into my schedule in a way that will optimize my circadian health and fitness goals.
- RELATED QUESTIONS
Integrate all of this into a final Optimal Health and Fitness Protocol with a table broken down by day (Monday to Sunday) and larger time blocks (i.e. not hourly but instead something like 9am - 12pm, 12pm - 3pm, 3pm - 6pm, 6pm to 9pm, 9pm to 12am) to afford me more flexibility. Then organize all of the activities into these time blocks in the optimal way in order to meet my foundational health and fitness needs, as well as the specific goals I outlined. Ensure that you leave at least two blocks of 3 hours every day for focused work. Below the master table, create additional tables outlining the detailed breakdown of exercises (including specific activities, reps, intensity etc) and macronutrient targets. Finally, make sure that between all of the activities, I am meeting all of the foundational health and fitness needs recommended by the Huberman Lab and guests.
- RELATED QUESTIONS
Are there any other activities or tips missing?
Sources:
To ensure that your health and fitness protocol is comprehensive, here are additional tips and activities based on 's and Kyle Gillett's advice on hormone health optimization:
Additional Activities and Tips
Kyle Gillett emphasizes six pillars for optimizing hormone health, which should be integrated into your weekly schedule:
- Diet/Caloric Restriction
- Exercise (Resistance Training)
- Stress Optimization
- Sleep Optimization
- Sunlight Exposure
- Spiritual Health
Optimized Weekly Schedule Including Additional Tips
Time Block Monday Tuesday Wednesday Thursday Friday Saturday Sunday 9am - 12pm Resistance Training (Upper) Cardiovascular Exercise (VO2 Max) Resistance Training (Lower) Cardiovascular Exercise (Zone 2) Resistance Training (Upper) Flexibility/Yoga Rest, Light Walking Cool Down & Stretch Cool Down & Stretch Cool Down & Stretch Cool Down & Stretch Cool Down & Stretch Rest, Light Walking Sunlight Exposure Sunlight Exposure Sunlight Exposure Sunlight Exposure Sunlight Exposure Sunlight Exposure 12pm - 3pm Work, Lunch Start of TRF Work, Lunch Start of TRF Work, Lunch Start of TRF Work, Lunch Start of TRF Work, Lunch Start of TRF Work, Lunch Start of TRF Work, Lunch Start of TRF 3pm - 6pm Cardiovascular Exercise (Zone 2) Resistance Training (Core/Exercises) Cardiovascular Exercise (Mod. Intensity) Cardiovascular Exercise (Zone 2) Cardiovascular Exercise (Mod. Intensity) Optional Light Workout & Flexibility Flexibility/Yoga Cool Down & Stretch Cool Down & Stretch Cool Down & Stretch Cool Down & Stretch Cool Down & Stretch Cool Down & Stretch Cool Down & Stretch Sunlight Exposure Sunlight Exposure Sunlight Exposure Sunlight Exposure Sunlight Exposure Sunlight Exposure Sunlight Exposure 6pm - 9pm Dinner, Relax/Stretch Dinner, Relax/Stretch Dinner, Relax/Stretch Dinner, Relax/Stretch Dinner, Relax/Stretch Dinner, Relax/Stretch Dinner, Relax/Stretch 9pm - 12am Evening Routine, Fasting Start Evening Routine, Fasting Start Evening Routine, Fasting Start Evening Routine, Fasting Start Evening Routine, Fasting Start Evening Routine, Fasting Start Evening Routine, Fasting Start Stress Optimization Activities Stress Optimization Activities Stress Optimization Activities Stress Optimization Activities Stress Optimization Activities Stress Optimization Activities Stress Optimization Activities Detailed Breakdown of Exercises
Resistance Training:
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Upper Body:
- Exercises: Push-Ups, Dumbbell Rows, Overhead Press with Dumbbells, Dumbbell Bench Press, Bicep Curls with Dumbbells
- Sets/Reps: 3-4 sets of 8-12 reps
- Rest: 1-2 mins between sets
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Lower Body:
- Exercises: Goblet Squats with Kettlebell, Lunges with Dumbbells, Romanian Deadlifts with Dumbbells, Calf Raises
- Sets/Reps: 3-4 sets of 8-15 reps
- Rest: 1-2 mins between sets
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Core & Mobility:
- Exercises: Planks, Russian Twists, Modified V-Sits, Bird Dogs
- Sets/Reps: 3 sets of 15-20 reps
- Rest: 1 min between sets
Cardio Exercise:
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Monday & Thursday (Zone 2):
- Steady-state cardio at 60-70% max heart rate (~45 mins)
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Tuesday (VO2 Max):
- High-intensity intervals (1 min sprint, 2 mins walking, repeat)
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Wednesday & Friday (Moderate Intensity):
- Steady-state cardio at 70-80% max heart rate (~30 mins)
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Saturday:
- Optional Light Workout & Flexibility exercises
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Sunday:
- Rest, Light Walking, Flexibility/Yoga (~60 mins)
Flexibility & Mobility Exercises:
- Before Workouts: 10-15 minutes of dynamic stretching
- Exercises: Leg swings, arm circles, dynamic hamstring stretches
- After Workouts: 10-15 minutes of static stretching
- Exercises: Hamstring stretch, calf stretch, shoulder stretch, hip flexor stretch
Nutritional Targets
Macronutrient Targets for 175 lbs target weight:
- Calories: Approximately 2,000-2,200 kcal/day
- Protein: 175g per day
- Carbohydrates: 40-50% of total daily calories
- Fats: 20-30% of total daily calories
- Feeding Window: 12pm - 8pm (TRF)
Stress Optimization Activities
- Activities: Meditation, Breathwork, Journaling, Socializing with close friends or family
- Frequency: Daily
Sunlight Exposure
- Aim for 15-30 minutes of natural sunlight exposure daily, preferably in the morning.
Spiritual Health
- Activities: Meditation, mindfulness practices, involvement in a supportive community, and reflection.
- Frequency: Daily
Sleep Optimization
- Tips: Maintain a regular sleep schedule, avoid screens 1 hour before bed, keep the sleeping environment cool and dark, avoid caffeine in the afternoon.
Incorporating all these elements will help meet all foundational health and fitness needs recommended by the and its guests, ensuring an optimal approach to your health and fitness regimen 1.
RELATED QUESTIONSAre there any other circadian health or sleep tips or activities I should incorporate?
Sources:
Here are additional tips for optimizing circadian health and sleep, incorporating insights from and his guests on the :
Additional Circadian Health and Sleep Tips
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Red Light in the Evening
- Switch to red lights at night: Red lights can help signal the body to wind down and prepare for sleep, aiding the natural production of melatonin 1.
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Non-Sleep Deep Rest (NSDR) and Yoga Nidra
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Afternoon Light Exposure
- Get afternoon or evening light: Spend 10-30 minutes outside without sunglasses in the afternoon to help regulate melatonin production and circadian rhythms 3.
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Understanding Peak Alertness Before Bed
- Acknowledge the evening alertness peak: There is a naturally occurring peak in alertness roughly an hour before bedtime. Recognize this as normal, use this time for low-effort tasks, and do not worry about it 4.
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Align Learning with Circadian Peaks
- Schedule learning during circadian peaks: Understanding your circadian rhythm can help schedule learning tasks during peak alertness, especially on days when you're sleep-deprived 5.
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Limiting Caffeine
- Limit caffeine intake after 4 PM: To ensure better sleep, avoid excessive caffeine in the afternoon and evening. Caffeine can delay your circadian clock and disrupt sleep patterns 2.
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Exercise Timing
- Exercise early in the day if possible: Early exercise helps align the circadian clock better than late-day exercise, which can delay sleep onset 2.
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Strategic Napping
- Short naps can be beneficial: Limit naps to under an hour to avoid grogginess and ensure better nighttime sleep quality. Use NSDR or Yoga Nidra as alternatives for daytime rest 6.
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Leveraging Light Technology
- Morning and evening light exposure: Regular exposure to natural light at specific times of the day fosters proper circadian alignment. Use natural light in the morning and dimmable or red lighting in the evening 7.
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Managing Light Sensitivity
- Avoid blue light blockers too early: Using blue light blockers too early can increase light sensitivity later in the evening, potentially disrupting sleep 3.
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Sleep Pressure Dynamics
- Understand sleep pressure: Adenosine builds up during wakefulness, creating sleep pressure that pairs with circadian rhythms for optimal sleep timing. Adequate sleep clears adenosine, aligning sleep cycles 8.
Incorporating these tips will help further optimize your circadian health and enhance your sleep quality effectively.
RELATED QUESTIONS-
Are there any metabolic health activities or tips that are missing from my Optimized Weekly Schedule Including Additional Tips?
Sources:
Based on insights from and , here are additional metabolic health tips and activities you might consider incorporating into your optimized weekly schedule:
Metabolic Health Tips and Activities
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Soleus Pushups
- Perform soleus pushups while seated: These exercises help significantly decrease post-meal blood glucose (by 52%) and insulin levels (by 60%). They are beneficial for people who spend long periods sitting or those seeking to enhance their metabolic health with minimal investment 1.
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Whole Foods Diet
- Eat real, unprocessed foods: Consuming minimally processed or whole foods positively impacts metabolic health by increasing mitochondrial capacity and supporting better overall biology 2.
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Routine Walking and Exercise
- Regular physical activity: Simple activities like daily walking and consistent exercise are essential. These habits improve metabolic function and help maintain a balanced sugar level and insulin sensitivity 2.
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Managing Environmental Factors
- Control temperature exposure: Temperature regulation through practices such as exposure to cold (e.g., cold plunges) can enhance metabolic health by stimulating brown fat and improving metabolic rate 2.
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Addressing Sedentary Habits
- Break up long periods of sitting: Even short, intermittent activities like soleus pushups can counteract the negative effects of prolonged sitting, making it easier to manage blood glucose levels effectively 1.
Incorporating these strategies will help enhance your metabolic health, complementing your existing routine and contributing to overall well-being.
RELATED QUESTIONS-
