20260707 COMBO Day 3, a 50% 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)
• (9:15 PM)
• PM Pills (!!!!!!!!!!!!!SMALL SNACK FIRST!!!!!!!!!!!!!)
• 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)
• 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)
• 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)

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RECORD 

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  40  seconds.
• ✔white noise 10 min
• ✔gratitude review
• ✔breathing/meditation
• ✔squeeze & contract muscles
• ✔knuckle benders
• ✔ankle/wrist circles
• ✔toe/finger stretches
• l✔eg/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  ( 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, but COULD rise from kneeling position w/o hands; ✔leg press movements (8)
• Did    50  % base-80 routine for    ; also Dr. Li (3) regular physical activity
• WEIGH IN   204  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: BOLSHEVISM:  the revolutionary communist ideology that drove the 1917 Russian Revolution. It was led by Vladimir Lenin
• ✔write 1 thing grateful for:  THE INTERNET ACCESSIBILITY TO INFORMATION
• (8:00 AM)
• ✔ST memory: recall short list items after 30 minutes w/o writing; plan new event weekly & feel anticipation (visit by Eli on Thursday/Friday; project forward in time; PAIR with regular physical activity (Dr. Li 3)
• ✔LLL-BHL:  Love.  Live.  Laugh.  Bless.  Heal.  Love.
• ✔AFFIRMATIONS (a) kind:  I, Ken Taylor, am a kind human being. b) loving:  I, Ken Taylor, am a loving human being. c) honest:  I, Ken Taylor, am an honest human being. d) conscientious :  I, Ken Taylor, am a conscientious human being  e) already:  I, Ken Taylor, already have everything I need.  f) pianist:  I, Ken Taylor, am a confident pianist.
• ✔READING, WRITING: 
• ✔Read for 40 seconds in A PROMISED LAND by Barack Obama.  He recalls the days before moving forward with ObamaCare, in which he visited a "bankrupt" family stricken with cancer; he also was mindful of his own mother's health struggles prior to her death; he hoped that whatever he would do would help SOMEbody out there.....
• ✔Read for 40 seconds in THE RIGHTEOUS MIND by Jonathan Haidt.  He says societies (tribes) evolved with corresponding moral evolution:  "obey the rules, or you're out."
• ✔Read for 40 seconds in SHAMELESS by Brian Tyler Cohen.  He says the GOP was hypocritical by wanting to cut budgets/personnel for the FBI & others, while outwardly presenting as supporters of law enforcement.
• ✔Read for 40 seconds in HUCKLEBERRY FINN by Mark Twain.  For fun.
• ✔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 (1on1 w/Eli - to Nethercutt Museum, 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)
• ✔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)
• ✔AA Glycine 3000mg (4) 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)