Hydrate immediately on wake

16–20 oz water + pinch of salt or electrolyte packet

5 min outside (sunlight or air)

Sets circadian rhythm. Even cloudy works. No sunglasses.

5-min shoulder prehab at home

Tap the 🦴 SHOULDER button at the top of this tab for the full routine. Pendulum, band pull-aparts, wall slides.

Grab bag (laptop + gym kit)

Pre-packed night before. You're working from the gym today.

Optional: 2 min cold plunge primer

Only if you're sluggish. Pre-lift cold plunge sharpens focus + spikes norepinephrine. Skip if you feel good — and NEVER cold plunge AFTER lifting (blunts muscle gains).

Warm-up: 5 min cardio + Pre-Lift Shoulder routine

Tap 🦴 SHOULDER → use the Pre-Lift Warm-up section. 5 minutes of band work primes the joint.

Strength workout — open WORKOUT tab

~50–60 min. Tap START SESSION to log weights.

5 min cooldown walk + stretch

Cross-body posterior capsule stretch (2×30 sec/side)

Sauna: 20 min at 180°F

32 oz electrolyte water during/after. Top bench = highest temp.

Cool pool dip — 2–3 min (NOT cold plunge)

Indoor pool ~80°F is fine. Cold plunge within 4 hr of lifting blunts muscle gains (Piñero 2024 meta-analysis). Save the plunge for rest days.

Shower + change into work clothes

🥤 Smoothie #1 (post-workout)

Tap the SMOOTHIES section in this tab. ~40g protein, drink in the lounge.

Coffee NOW (90+ min after waking)

Per Huberman — protects afternoon energy + sleep

Work from the gym lounge / café

Until first meeting forces you home. Free WiFi, quiet, post-sauna calm = peak focus window.

Drive home (timing flexible)

Whenever your meetings demand it. Or stay at gym all morning.

🥤 Smoothie #2 (afternoon)

~40g protein. Sip during meetings. Replaces lunch easily.

10 min walk between meetings

Even one short walk hits 1,500+ steps. Outdoors = sunlight bonus.

🚫 Last caffeine — by 12:00 PM

Caffeine quarter-life is 12 hr. Afternoon coffee = degraded deep sleep tonight = bad recovery score tomorrow.

Dinner — load up here

Aim for 50–70g protein. This is your big eating moment of the day.

Dim lights ~90 min before bed

Lamps at hip level, not overhead. Phone to red-filter / lowest brightness.

Magnesium glycinate 300mg + cool room (66°F)

30–60 min before bed

Lights out — target 10:00–10:30

7.5–8.5 hrs. Same wake time tomorrow.