Protocols

 ~6:30: Waking up without an alarm

• Iron Supplement (sometimes)
• Daylight lamp in bathroom (Beurer LT95)
• Body Composition measurement (Withings Body Scan)
• Oral health
  • Brush Teeth 3min (Oral-B iO Series 6)
  • Scrape tongue (Nuri Stainless Steel)

 ~6:45: Morning Drink / Get Food Ready

• Listen to Podcasts / Audiobooks
• NEMs as in supplement stack
• Drink half lemon pressed in 45°C warm water.
• Brew Coffee (recipe here) + sometimes in Portafilter
• Make Tea (if home office or on weekends)
• Weekdays: add a lot of toppings to SuperVeggie Schmeingstyle (meal prepped lunch, Recipe)

~7:15 Sport as in Workout plan or personal time

• Workout plan
• After Sport: Shower
  • Warm for 1-2 min (Face: CeraVe Foam Gel; Gel/Shampoo: SebaMed Wellness currently experimenting which product to use)
  • IceCold: 2-4min
• After Shower Lotion (Face: CeraVe Retinol Serum + CeraVe FaceCream (AM30/50 if sun is forecasted); Body: CeraVe Moisturizing Lotion)
• Stability test during putting on socks 😀

~8:30 Weekdays: Go to work or start home office

After SportWeekends: Personal Time

• Can be really late if doing my long runs in Marathon prep
• Coffee, Relax, Personal Time/Projects

~12:30-13:00: First meal of the day

• NEMs as in supplement stack
• Weekdays: SupperVeggie Schmeingstyle
  • + 2-3 lentil waffles
• Weekends: Large Breakfast with Larissa
  • Containing self made whole grain spelt sourdough bread (recipe), eggs, a large salad and vegetables, yoghurt, …

Sport if not done in the Morning

~14:00: Shake / Snack

• NEMs as in supplement stack
• 15g-20g Collagen Peptides
• Maybe some carrots or lentil waffles or steamed vegetables

~17:00-18:00: Last meal of the day

• Trying to finish before 18:00 as it seems to have positive impact on my sleep
• Trying to dine together with Larissa
• Weekdays: Large dinner + yoghurt
• Weekends: Large dinner containing meat or fish + small yoghurt

~18:00 Weekdays: Some late Work

~20:00 / 21:00: Stop work / start wind-down

• NEMs as in supplement stack
• Oral health
  • Brush teeth 3min (Oral-B iO Series 6)
  • Scrape Tongue (Nuri Stainless Steel)
  • Floss & Rinse with tea tree oil (Natura Pur)
• Infrared sauna (~4x/week) or stretching for 20min
• Hot shower
• Melatonin 1.0-1.5mg
• Daily reflection with One Line a Day (I use: 2 lines for what happened, 3 things I’m thankful for and 1 thing I did good)

~21:30 / 22:00: Lights-out

• With Harry Potter Audiobook (yes, seriously… since 10 years and counting :D)