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Sleep Rules
No night owling! 🦉
No sleep medications
Be tired; exercise daily
No stimulants after dinner
No water/drinks after dinner
No computer screens before bed
Breathe; side-sleep, head elevated, wearing night guard
Experiment with homeopathics but don't take any routinely
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Master's Diet
3P Diet:
Protein (meat, fish, tofu, eggs, etc)
Produce (all fruits and veggies)
Probiotics (yogurt, kefir, kimchi, kombucha, etc)
Avoid/minimize:
Alcohol
Coffee
Grains
Sugars
Artificial sweeteners
Starches
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Master's Wellness Plan
Focus; health & fitness are top priority
Eat healthy; avoid crap foods
Sleep well; don't be a night owl
Build muscle; the organ of longevity
Supplement; vitamins, minerals, protein...
Relationships; feed them well, spread love
Sunlight; get some daily
Time; its limited, manage it, don't waste it
Continuous improvement; add one new thing daily to improve wellness
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Master's Workouts
Monday - Fitness 19 gym: 9am with trainer, 4:30pm yoga class
2/6/23: lat pulldown, row variations, curl variations, machine crunches, plank variations, stretching variations
Tuesday - Home gym
morning: pull-ups, push-ups, sit-ups
noon: db curl drop sets, db incline press drop sets, cable mid rows, squats, deadlifts
Wednesday - Planet Fitness gym: do assigned exercises
various stretches, sled push/pull, split squat, db lunges, susp aquat, machine leg press, machine leg curl, machine seated calf raise, glute bridge, db tibialis raises, calf raises
Thursday - Home gym
morning: pull-ups, push-ups, sit-ups
noon: cable mid rows, squats, deadlifts
Friday - B2 Fitness at 9am with trainer
3/3/23: Cable mid row, dumbbell (db) bench press, db bicep curl, barbell (bb) skull crushers, push-ups, TRX Squats
3/10/23: cable mid row, db press, db curls, bb skull crushers
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Master's Supplements
Morning:
Diindolylmethane 300 mg
Andrographis 1000 mg
Nitric oxide boost 3600 mg
Zinc 30 mg
DHEA 25 mg
Super B-Complex
Fenugreek 2000 mg
Yohimbine 5 mg
Boron 3 mg
D-aspartic acid 3000 mg
Vitamin D3 125 mcg (5000 IU)
Vitamin C 1000 mg
Fish oil (omega-3) 1000 mg
Vitamin B-12 1000 mg
Protein shake (milk, choc whey powder, peanut butter powder, mct powder, frozen blueberries)
Evening
Ashwagandha 3000 mg
Resveratrol 1450
Magnesium malate 1500 mg
Diindolylmethane 300 mg
Daytime as needed:
Magnesium powder for muscle cramps
Ningxia Zyng and Nitro for alertness
Matcha green tea for alertness and antioxidant
Kombucha just bc it's yummy
Workouts/sports:
Water + Keto 1000 electrolyte mix + citrus essential oil
BCAA or Aminowise
Creatine monohydrate
Bedtime:
Probiotic capsule
Researching:
FOS (inulin)
NRF2
NAD+
Sulforaphane/ broccoli sprouts
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