*****************
MASTER
COLOR KEY
SLLLAVERS: Red
BIOHACK: Green
Dr. Li: Purple
Ken: Blue
Dr. Timpson: Orange
A = Accuracy Day (Wed, Fri, Sat, Sun)
S = Speed Day (Mon, Tue, Thu)
✔
Wake up at 6:00 AM (to sunlight)
- try to silence brain for seconds.
- white noise 10 min
- gratitude review
- breathing/meditation
- squeeze & contract muscles
- knuckle benders
- ankle/wrist circles
- toe/finger stretches
- leg/hamstring stretches, leg press movements (Dr. Li 8)
- bicycle crunches
- (6:30 AM)
- MAKE BED
- brisk walk; also Dr. Li (6) (walk 4 blocks); also Dr. Li (3) (regular physical activity)
- multi-task (while walking, listen to podcasts); PAIR: Omega fatty acids: seeds (in smoothie), tuna salad (2) per week; Dr. Li (5)
- PIANO ( day)
- (7:00 AM)
- flamingo L , R ; one leg balance 10 sec, eyes open & eyes closed (7)
- shoulder rolls
- ball/wall
- angel/wall
- counter stretch
- squats
- push-ups
- sit crosslegged on the floor, and rise w/o hands; leg press movements (8)
- Did % base-80 routine for ; also Dr. Li (3) regular physical activity
- WEIGH IN Today's weight; I visualize weighing less tomorrow.
- (7:15 AM)
- C+S; also Dr. Li (5) (Omega fatty acids in seeds); also Dr. Li (4) (lutein & zeaxanthin in dark, leafy greens)
- blueberries
- dark chocolate
- SOHCAHTOA (20 min)
- AM Pills
- PRADAXA (1 of 2)
- sit up straight
- sniff lavender to reduce stress
- write w/left hand
- new word:
- write 1 thing grateful for:
- (8:00 AM)
- ST memory: recall short list items after 30 minutes w/o writing; plan new event weekly & feel anticipation; project forward in time; PAIR with regular physical activity (Dr. Li 3)
- LLL-BHL
- AFFIRMATIONS (a) kind b) loving c) honest d) conscientious e) already f) pianist
- READING, WRITING: 4) read regular print w/o mag. lenses; take lutein, zeaxanthin (source: dark leafy greens), and zinc ll mg (in Multi-Vit supplement) (Dr. Li 4)
- (8:30 AM)
- SSS, Prep for the day
- (9:00 AM)
- Commute
- (10:00 AM - 5:00 PM)
- Work day (M, T, Th)
- (5:00 PM - 6:00 PM)
- Commute
- (6:00 - 8:00)
- Dinner, unwind
- (8:00 - 9:00)
- Calls, catch up
- (9:00 PM)
- Bounce Back, or RESILIENCY developed through deliberate scheduling of something weekly, thus stimulating DOPAMINE receptor density; call someone (Dr. Li 2)
- (9:15 PM)
- PM Pills (!!!!!!!!!!!!!SMALL SNACK FIRST!!!!!!!!!!!!!)
- PRADAXA (2 of 2)
- AMIODARONE (1)
- TIRAZOSIN (1)
- LIPITOR (1)
- Pre-Post-Probiotic (1)
- Electrolyte (1)
- Allergy (1)
- Multi-V Supplement; also Dr. Li (4) zinc
- V B12 1000 (1) Sublingual Dr. Timpson (3)
- V D3 5000 (1) also Dr. Li (8) also Dr. Timpson (2)
- V K2 MK-7 100 (1) Dr. Timpson (1)
- M Magnesium Glycinate 200 (1) Dr. Li (7)
- M Magnesium Theronate 2000mg (1) Dr. Li (8)
- V-like antioxidant CoQ 10 100 (1) Dr. Li (6)
- AA Glycine 3000mg (4) 30 min before sleep Dr. Li (1)
- (9:30 PM)
- brush teeth
- floss teeth
- whitening treatment (30 min)
- Before bed routine
- humidifier
- lip balm
- mouth tape
- moisturizer
- CPAP
- (10:15 - 10:30 PM)
- ANCHORED SLEEP": sleep in cool room Dr. Li (1)
*******************************************************************
RECORD
✔
Wake up at 6:00 AM (to sunlight)
- try to silence brain for seconds.
- white noise 10 min
- gratitude review
- breathing/meditation
- squeeze & contract muscles
- knuckle benders
- ankle/wrist circles
- toe/finger stretches
- leg/hamstring stretches, leg press movements (Dr. Li 8)
- bicycle crunches
- (6:30 AM)
- ✔MAKE BED (Futon at Lisa's house)
- brisk walk; also Dr. Li (6) (walk 4 blocks); also Dr. Li (3) (regular physical activity)
- multi-task (while walking, listen to podcasts); PAIR: Omega fatty acids: seeds (in smoothie), tuna salad (2) per week; Dr. Li (5)
- PIANO ( day)
- (7:00 AM)
- flamingo L , R ; one leg balance 10 sec, eyes open & eyes closed (7)
- shoulder rolls
- ball/wall
- angel/wall
- counter stretch
- squats
- push-ups
- sit crosslegged on the floor, and rise w/o hands; leg press movements (8)
- Did % base-80 routine for ; also Dr. Li (3) regular physical activity
- WEIGH IN (did not Weigh in since I spent the night chez Lisa) Today's weight; I visualize weighing less tomorrow.
- (7:15 AM)
- C+S; also Dr. Li (5) (Omega fatty acids in seeds); also Dr. Li (4) (lutein & zeaxanthin in dark, leafy greens)
- blueberries
- dark chocolate
- SOHCAHTOA (20 min)
- AM Pills
- ✔PRADAXA (1 of 2)
- sit up straight
- sniff lavender to reduce stress
- write w/left hand
- new word:
- write 1 thing grateful for: DAVID & JEANNIE
- (8:00 AM)
- ST memory: recall short list items after 30 minutes w/o writing; plan new event weekly & feel anticipation; project forward in time; PAIR with regular physical activity (Dr. Li 3)
- ✔LLL-BHL Love. Live. Laugh. Bless. Heal. Love.
- AFFIRMATIONS (a) kind b) loving c) honest d) conscientious e) already f) pianist
- READING, WRITING: 4) read regular print w/o mag. lenses; take lutein, zeaxanthin (source: dark leafy greens), and zinc ll mg (in Multi-Vit supplement) (Dr. Li 4)
- (8:30 AM)
- SSS, Prep for the day
- (9:00 AM)
- Commute
- (10:00 AM - 5:00 PM)
- Work day (M, T, Th)
- (5:00 PM - 6:00 PM)
- Commute
- (6:00 - 8:00)
- Dinner, unwind
- (8:00 - 9:00)
- Calls, catch up
- (9:00 PM)
- Bounce Back, or RESILIENCY developed through deliberate scheduling of something weekly, thus stimulating DOPAMINE receptor density; call someone (Dr. Li 2)
- (9:15 PM)
- PM Pills (!!!!!!!!!!!!!SMALL SNACK FIRST!!!!!!!!!!!!!)
- ✔PRADAXA (2 of 2)
- ✔AMIODARONE (1)
- ✔TIRAZOSIN (1)
- ✔LIPITOR (1)
- ✔Pre-Post-Probiotic (1)
- ✔Electrolyte (1)
- ✔Allergy (1)
- ✔Multi-V Supplement; also Dr. Li (4) zinc
- ✔V B12 1000 (1) Sublingual Dr. Timpson (3)
- ✔V D3 5000 (1) also Dr. Li (8) also Dr. Timpson (2)
- ✔V K2 MK-7 100 (1) Dr. Timpson (1)
- ✔???M Magnesium Glycinate 200 (1) Dr. Li (7)
- ✔???M Magnesium Theronate 2000mg (1) Dr. Li (8)
- ✔V-like antioxidant CoQ 10 100 (1) Dr. Li (6)
- ✔AA Glycine 3000mg (4) 30 min before sleep Dr. Li (1)
- (9:30 PM)
- ✔brush teeth
- ✔floss teeth
- ✔whitening treatment (30 min)
- Before bed routine
- humidifier
- lip balm
- mouth tape
- moisturizer
- CPAP
- (10:15 - 10:30 PM)
- ANCHORED SLEEP": sleep in cool room Dr. Li (1)
