Dailies

Overview Table

Time Block Primary State Light (Melanopic EDI) Thermal Sound Radiation Food Morning (Waking – 11 AM) Activation >250 lx (Blue-Rich) 70°F – 72°F Natural (Open Window) Active (Work Ready) Protein-first meal, prebiotic fiber, no refined carbs. Coffee/caffeine after 90min of waking. Afternoon (11 AM – 5 PM) Performance >150 lx (Full Spectrum) 71°F – 73°F Brown Noise (Deep Work) Active (Hardwired) Largest meals — plant matter, fermented foods, complex carbs for sustained glucose. Evening (5 PM – 10 PM) Wind-Down <10 lx (Amber/Red) 72°F → 69°F Natural / Quiet Wi-Fi Kill Switch Light meal if needed, high fiber, magnesium-rich foods (leafy greens, pumpkin seeds). Eating window closes. Night (10 PM – Waking) Restoration <1 lx (Total Dark) 65°F – 68°F Pink Noise (Sleep) <1.5 V/m (Breaker Off) Nothing. Fasted state.

Schedule

• Wake

• Breakfast

• Ultradian

• Ultradian

• Move Break

• Ultradian

• Lunch Break

• Ultradian

• Ultradian

• Move Break

• Ultradian

• Dinner

• Leisure

• Winddown

Blocks

Wake

Goal: trigger the body it’s time to get up with bright light and movement

• Wake same time everyday OR sync with the sun
• Oral care
• Light Therapy
• Walk
• Standard Physical Training
• Sauna + Red Light + Shower + Cold Rinse
• Skin care
• Dress

Breakfast

• Breakfast
• Morning Supplement Stack
• Optional: Green Tea Protein Latte or similar

Ultradian

• 45 m on
• 5 m stretch / mini break
• 45 m on

Move Break

• Z2 Daily (2 mile jog or 4,000 steps)

Lunch Break

• Lunch
• 1,000 Step Walk
• Meditation

Windown

• Oralcare
• Skincare
• 20 m MFR (foam rolling)
• Sleep