All cosmetic items are “Yuka-approved” (thanks to Dave Pascoe for the hint 🙂 )
Morning
~6:30: Waking up without an alarm
- Daylight lamp in bathroom (Beurer LT95)
- Body Composition measurement (InBody H30)
- Oral health
- Brush Teeth 3min (Oral-B iO Series 6, Dontodent antibakteriell)
- Scrape tongue (Nuri Stainless Steel)
~6:45: Morning Drink / Get Food Ready
- Listen to Podcasts / Audiobooks
- Morning supplements as in supplement stack
- Drink half a lemon pressed in 40-45°C warm water.
- Drink matcha (often)
- Brew Coffee + 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: Balea med Reinigungsschaum Ultra Sensitive; Gel: Balea med Shampoo Ultra Sensitive ; Shampoo: Balea med Waschgel Ultra Sensitive)
- IceCold: 2-4min
- After shower lotion (Face: Balea med Tagescreme Ultra Sensitive + alverde NATURKOSMETIK Hyalurongel + (if sun is forecasted) SUNDANCE Sonnenfluid Serum Gesicht, UV Hydro+ LSF 50+ ; Body: Balea med Körperlotion Ultra Sensitive Totes Meer)
- Stability test (“old man test“) while putting on my 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
Noon
~11:30-12:30: First meal of the day
- Noon supplements as in supplement protocol
- Weekdays: SupperVeggie Schmeingstyle
- + 2-3 lentil waffles or sweet potatoes or potatoes or brown rice (all precooked and cooled for resistant starch)
- Weekends: Large Breakfast with Larissa
- Containing self made whole grain spelt sourdough bread (recipe), eggs, a large salad and vegetables, yoghurt, …
Afternoon
Sport if not done in the Morning
~14:00: Shake / Snack
- Afternoon supplements as in supplement protocol
- 15g-20g Collagen Peptides
- Maybe some carrots or lentil waffles or steamed vegetables
Evening
~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
- Evening supplements as in supplement protocol
- Oral health
- Brush teeth 3min (Oral-B iO Series 6, Dontodent antibakteriell)
- Scrape Tongue (Nuri Stainless Steel)
- Floss & Rinse with tea tree oil (Natura Pur)
- Infrared sauna (~4x/week) or stretching for 20min (this is currently more of a “I should do it” :D)
- Hot shower
- After shower lotion (Face: Balea med Nachtcreme ultra sensitive)
- 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 😀 )