I get out of bed at about 7am. Make a schedule for me starting at 7am that includes workouts, food and sleep and destressors.

Based on advice from the Huberman Lab, here is a comprehensive daily schedule starting at 7 am, including workouts, meals, rest, and stress management:

7 am: Wake Up

• Hydrate with water or herbal tea.
• Engage in a gratitude or mindfulness practice to start the day positively.

7:30 am: Morning Workout

• Strength Training: Focus on full-body exercises in the 5-10 repetition range to build strength and muscle. Incorporate movements like squats, deadlifts, push-ups, and rows.
• Following the workout, have a protein-rich breakfast to aid muscle recovery and energy replenishment 1.

10 am: Mid-Morning Snack

• Enjoy a nutrient-dense snack such as Greek yogurt with berries or a protein bar.

12 pm: Lunch

• Consume a balanced meal including a variety of vegetables, a lean protein source, and complex carbohydrates (e.g., quinoa, sweet potatoes) to maintain energy levels throughout the day.

3 pm: Afternoon Break

• Take a short walk or do some stretching exercises to relieve tension and stay active.

5 pm: Wind Down & Relax

• Engage in a calming activity such as reading, listening to music, or enjoying a warm cup of herbal tea.
• You can also practice yoga or perform light mobility exercises for relaxation.

7 pm: Dinner

• Prepare a wholesome, nourishing meal. Avoid heavy or spicy foods that might disrupt sleep.

8 pm: Pre-Sleep Routine

• Dim the lights and use red light to help shift your circadian rhythm. This can enhance the transition to nighttime sleep 2.
• Engage in a non-sleep deep rest practice or yoga nidra to eliminate any residual stress and improve mental and physical health 2.

9 pm: Prepare for Sleep

• Create and follow a consistent nighttime routine to signal to your body that it’s time to sleep.
• Aim to be in bed by 10 pm, ensuring that you get adequate rest 3.
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    1

    Fitness Protocols Explained

    02:40:12
    
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    2

    Circadian Rhythm Hacks

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    3

    Weekend Drift

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    4

    Flexible Fitness Schedule

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Weekly Fitness Routine (Flexible)

• Sunday: Long endurance exercise (e.g., jogging, swimming).
• Monday: Leg resistance training.
• Tuesday: Heat and cold contrast therapy (if applicable).
• Wednesday: Torso and neck training.
• Thursday: Moderate-intensity cardiovascular exercise.
• Friday: High-intensity interval training (HIIT) such as sprinting.
• Saturday: Arms, calves, and indirect torso training 4.

Maintaining such a schedule can help optimize your overall physical, mental, and emotional well-being. It’s important to stay flexible and adjust the routine as needed based on individual circumstances or changes in personal requirements 4. Always consider consulting relevant professionals to tailor the plan optimally to your needs.