20260709 COMBO DAY - ( DAY 5 - 50% day)

 *****************

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 40   seconds, mild success

• ✔white noise 10 min

• ✔gratitude review
• ✔breathing/meditation
• ✔squeeze & contract muscles
• ✔knuckle benders40
• ✔ankle/wrist circles40
• ✔toe/finger stretches40
• ✔leg/hamstring stretches, leg press movements (Dr. Li 8)
• ✔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)
• s✔houlder rolls40
• ✔ball/wall8
• ✔angel/wall8
• ✔counter stretch8
• ✔squats20
• ✔push-ups23
• sit crosslegged on the floor, and rise 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: GARRULOUS:  being excessively talkative, especially in a rambling, roundabout, or tedious manner about trivial matters. It describes someone who talks for the sake of talking, often to the point of annoyance
• ✔write 1 thing grateful for:  MODERN MEDICINE
• (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:  I, Ken Taylor, am a kind human being.  I, Ken Taylor, am a kind human being.  I, Ken Taylor, am a kind human being. 
• ✔b) loving:  I, Ken Taylor, am a loving human being.  I, Ken Taylor, am a loving human being.  I, Ken Taylor, am a loving human being. 
• ✔c) honest:  I, Ken Taylor, am an honest human being.  I, Ken Taylor, am an honest human being.  I, Ken Taylor, am an honest human being.
• ✔d) conscientious:  I, Ken Taylor, am a conscientious human being.  I, Ken Taylor, am a conscientious human being.  I, Ken Taylor, am a conscientious human being. 
• ✔e) already:  I, Ken Taylor, already have everything I need.  I, Ken Taylor, already have everything I need.  I, Ken Taylor, already have everything I need. 
• ✔f) pianist:  I, Ken Taylor, am a confident pianist.  I, Ken Taylor, am a confident pianist.  I, Ken Taylor, am a confident pianist .
• READING, WRITING:
• ✔Read for 40 seconds in A PROMISED LAND by Barack Obama.  He recalls putting together a team for the ACA, consisting of 3 women from various places, all of whom were dedicated to the cause.
• ✔Read for 40 seconds in THE RIGHTEOUS MIND by Jonathan Haidt.  He says  anthropologists and social trend studiers have disagreed about whether human beings are "the same" as we were 50,000 years ago.  Some say we're done with evolving; others say no to that (e.g., the tame fox after 40 generations of breeding for tameness).  He adds that tribal evolution is still on-going.
• ✔Read for 40 seconds in SHAMELESS by Brian Tyler Cohen.  He says the GOP consider themselves "originalists" (which they now equate with "conservatives").... except when it's inconvenient (e.g., insurrection is now ok just to displace those Democrats, etc.)
• ✔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, 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)

NOTE: I did NOT do humidifier ...... CPAP last night. I fell asleep watching JEOPARDY, and woke up at about 1AM with my whitening treatment still on my teeth!! But I don't think it was seriously injurious.