Daily routine

WhenWhat WakeConsistent time daily. Sunlight within 30 minutes (outside, not through glass). Red light panel if available. MorningCoffee with collagen peptides (10–15g) and L-theanine (200mg). Vitamin D3+K2 with breakfast (fat-containing meal). B complex. Creatine (5g in water or smoothie). Ashwagandha (300mg). BreakfastProtein-forward: eggs, Greek yogurt, or protein smoothie. 30g+ protein minimum. Never skip — stabilises blood sugar for the day. Mid-morningStrength training or HIIT (training fasted is fine if tolerated, otherwise eat first). Omega-3 fish oil (2–3g) with post-workout meal. LunchProtein + vegetables + healthy fat. 30g+ protein. 2 tbsp ground flaxseed on salad or in smoothie. AfternoonAshwagandha second dose if splitting (300mg). No caffeine after noon. EveningDinner by 7pm if possible. Protein + vegetables. Tart cherry extract (500mg) with dinner. Pre-bed (60–90 min)Sauna session if scheduled (15–20 min). Cold immersion if desired. Or: yin yoga / gentle stretching. Pre-bed (30–60 min)Magnesium glycinate (300–400mg). L-Theanine (200mg). Glycine (3g). Apigenin (50mg). Screens off. BedProgesterone if prescribed (at bedtime). Room at 65–67°F. Dark, cool, quiet.