Kerota's Musings: 20260706 COMBO DAY MONDAY (2nd day)

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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)
brush teeth
floss teeth
whitening treatment (30 min)
(9:45 PM)
PM Pills

PRADAXA (2 of 2)
AMIODARONE (1)
TYRAZOSINE (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)
OOO M Magnesium Glycinate 200 (1) Dr. Li (7)
M Magnesium Theronate 2000mg (1) Dr. Li (8)
OOO V-like antioxidant CoQ 10 100 (1) Dr. Li (6)
OOO AA Glycine 3000mg (1) 30 min before sleep Dr. Li (1)

Before bed routine

humidifier
lip balm
mouth tape
moisturizer
CPAP

(10:00 - 10:30 PM)
ANCHORED SLEEP": sleep in cool room Dr. Li (1)

*******************************************************************

RECORD

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)

TODAY IS A SPEED DAY (Monday), and I will do 50% of my base-80 routine.

✔

Wake up at 6:00 AM (to sunlight)
- ✔try to silence brain for40 seconds.
- ✔white noise 10 min
- ✔gratitude review
- ✔breathing/meditation
- ✔squeeze & contract muscles 40
- ✔knuckle benders40
- ✔ankle/wrist circles40
- ✔toe/finger stretches40
- ✔leg/hamstring stretches, leg press movements (Dr. Li 8) 3
- ✔bicycle crunches40
- (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 ( SPEED day)
- (7:00 AM)
- ✔flamingo L40 , R40 ; one leg balance 10 sec, eyes open & eyes closed (7)
- ✔shoulder rolls 40
- ✔ball/wall 8
- ✔angel/wall 8
- ✔counter stretch 8
- ✔squats 20
- ✔push-ups 1 + 20 + 2
- ✔sit crosslegged on the floor, and rise w/o hands: couldn't do it from seated position, but DID do it from kneeling position; leg press movements (8)
- Did 50 % base-80 routine for ; also Dr. Li (3) regular physical activity
- WEIGH IN: 205 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
- ✔sit up straight
- ✔sniff lavender to reduce stress
- ✔write w/left hand
- ✔new word: NAVEL GAZING: excessive, self-indulgent introspection or the act of spending too much time focusing on your own thoughts, feelings, and problems
- ✔write 1 thing grateful for: DEMOCRACY!!!!!!
- (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 Live. Love. Laugh. Bless. Heal. Love.
- ✔AFFIRMATIONS (a) kind b) loving c) honest d) conscientious e) already f) pianist (NOTE: I DID type out all 6 AFFIRMATIONS (once), but they were somehow lost during the "Update" process.
- ✔READING, WRITING: (NOTE: I DID read from my 4 books for 40 seconds each, and I wrote a summary of what I read. Again, my entries were lost during the "Update" process. ✔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: I CALLED LISA AND TALKED ABOUT PLANS FOR ELI TO VISIT THURSDAY & FRIDAY; call someone (Dr. Li 2)
- ✔brush teeth
- ✔floss teeth
- ✔whitening treatment (30 min)
- (9:45 PM)
- PM Pills
- Before bed routine
- (10:00 - 10:30 PM)
- ANCHORED SLEEP": sleep in cool room Dr. Li (1)

Kerota's Musings

Monday, July 6, 2026

20260706 COMBO DAY MONDAY (2nd day)

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