Why a regular daily routine is so important!

MORNING

5:30 am: Get up!
"5 is the new 7". Get up, get used to the time. If possible, flood your room with sunlight. If it's still dark outside, use a daylight lamp to wake up slowly. Artificial light from the ceiling lamp is not the same!

5:35 am: Cold shower
The colder the better. First the legs and arms, then the rest of the body. Get used to it. Feel the cold flooding your body. Enjoy it! The cold water boosts your fat burning, improves your immune system and increases your life expectancy. After the cold shower, rub yourself down with warm water. You will feel the heat being distributed throughout your body via the blood.

6:00 am: Drink more fat!
Make your Bulletproof coffee in the morning and feel the power! To do this, make your coffee as usual (but only use high-quality coffee), rinse your blender with hot water to preheat it and put a good tablespoon of pasture butter/organic butter in the blender. Then fill in your coffee, add a tablespoon of C8 oil (C8 oil is MCT oil with a high proportion of caprylic acid - completely tasteless) and refine the whole thing with a pinch of cinnamon or vanilla. Put the lid on the blender and beat for 15-30 seconds on the highest setting until frothy. If you want even more, we recommend the mushroom powder from Four Sigmatic: Cordyceps for more energy, Chaga to strengthen your immune system, Reishi to reduce stress, Lion's Mane for more concentration. Drink it in the morning and put it in a thermos to take with you, you can now supply your body and especially your mind with the nutrients that will noticeably increase your performance.

6:15 am: A little gratitude
Choose two or three things, no matter how big or small, important or unimportant, that you are grateful for. Gratitude takes away the tension of potentially unpleasant things that await you during the day. You can also use the 6-minute journal to focus. This will make things even better.

6:30 am: Let's go
Do a little exercise, some yoga, stretching, or if you can, do something for endurance - jogging, for example. If possible, exercise in the morning when your testosterone and cortisol levels are at their highest.
Then it's time to refuel. A protein shake, a butter coffee, oatmeal and eggs will give you enough energy to not have to eat or snack until lunch.

8:00 am: Stay tuned
The commute is the perfect time to listen to your favorite podcasts. No playing games on your phone or social media. Use the time to learn something new, something useful.
If it's rather stressful, concentrate on your to-do list for the day, go through the individual phases of the day, think about what you want to achieve and how you're going to do it. Thanks to Siri & Co. you can also dictate the individual to-dos into your phone.

9:00 am: Work begins
Arrived at work and now what? Prioritize, prioritize, prioritize! Divide the day into different phases so that you don't get overwhelmed by the volume of meetings and to-dos. What is important and urgent you should do yourself and immediately! What is only important but not urgent can wait. What is urgent but not important should be delegated to an assistant or someone else. This way you can keep your head clear. Neither urgent nor important? Leave it... As soon as you have the work plan for the day, get started. 90 minutes at a time, without a cell phone... without emails... at least try.

LUNCH

12:00 pm: Refueling
Use your lunch break to recharge your body and mind. Be sure to take a break, no matter how busy you are. Pick up reading or listening to a podcast where you left off in the morning; or do a meditation sprint. 10 minutes with the MUSE headset works wonders. Or go outside for some fresh air, breathe deeply, feel the sun on your skin. And of course, you have to eat something. Avoid eating at the computer and use nutritional supplements from Bulletproof or Natural Stacks to stock up on energy for your brain.

3:00 PM: Hold on
There's no reason to be down. But instead of reaching for sweets or an energy drink, go outside for some fresh air, around the block. If you just can't stand it without a snack, snack on fruit, nuts and/or berries. If necessary, complement it with a Bulletproof Coffee.

AT EVENING

6:00 pm: End of work
Your workday should be over now; get out of the office. Now is the time to wind down. How you do that is different for everyone. If you didn't exercise in the morning, now is the time to do it. Or you can meet up with friends for socializing. Whatever you do to get out of work mode, do it wholeheartedly and enjoy it.

7:00 pm: Dinner
Try not to eat later than 7pm - ideally three hours before bedtime, so you avoid digestive activity when you should be sleeping. Avoid dinner that is high in fat and carbohydrates and eat something that helps you sleep well, such as salmon, yogurt, bananas. Sleep or Sleep Mode will help you get tired.

9:00 PM: Relax
Meditation, a warm bath, a cup of "goodnight tea" or a good book, all of these will help you to calm down and get ready for bed. From now on, avoid looking at your cell phone or laptop and turn off the TV. The blue light from these devices suppresses the production of melatonin in your brain and makes it difficult to fall asleep.

10:00 PM: Off to bed
10:37 p.m. is the ideal time to fall asleep. Daily stress can still hinder sleep, no matter how well or carefully you plan your evening to keep stress at bay. However, small things can help you fall asleep. Turn your LED alarm clock towards the wall (because of the blue light), keep your bedroom nice and cool (around 18 degrees is ideal) and as dark as possible (lack of light helps your melatonin levels). Above all, don't think about sleeping, just breathe. If you can't fall asleep, listen to calming music or white noise, write in a journal or run ice-cold water over your wrists... for 2-3 minutes and don't dry off.

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