Morning ritual

30 to 90 minutes.

1. Make bed <10 minutes.

   • First thing after waking up.

   • Never delay or skip this. Can delay/skip any of the other tasks based on logistics.

   • Open courtains and/or max out the lights.

   • Tidy up the room.

2. Detox. <1 minute.

   • 1 capsule of activated charcoal per 10kg of body weight.

3. Toilet business <5 minutes.

4. Cold shower <20 minutes under cold tap (generally 5 - 20 deg Celsius).

   If sick or wide-awaken, gentler contrast shower: cold (20 seconds+) - hot - cold (20 seconds+).

   • Coconut oil pulling (swish in mouth for 10 minutes, then spit out).

   • Groom and shave.

   • Wash hair 2 times per week. Use 2x shampoo, 1x conditioner.

   • Wash face with soap or spacialized face wash.

   • Wash body parts prone to bacteria / fungus with soap. Massage and/or scrub feet.

   • Brush and water-floss teeth with natural mouthwash.

5. Positive affirmations / meditation / keggel exercise. In front of the mirror, or outdoors. <10 minutes.

6. Exercise <5 minutes.

   • 5-20 finger top pushups.

   • 5-20 clapping pushups.

   • 5-20 single leg squats with jumps, on each leg.

   • Stretching and/or hanging.

7. Positive affirmations / meditation / silent walk. Outdoors. <10 minutes.

8. Help family with their morning routine. <20 minutes.

   • Wake up kids.

   • Prepare breakfast and/or pack lunch.

   • Get them out of the house on time.

9. Bulletproof Tea. <10 minutes

   My own original drink, inspired by Dave's Bulletproof Coffee.

   • 1tbs MCT or coconut oil.

   • (Up to) 1ts Butter or ghee.

   • One of:

     • Tea: Green leaf or matcha.

     • Ketogenic powder + flavour.

     • Coffee: Espresso or french press.

   • Optional toppings:

     • Collagen or BCAA.

     • 100% dark chocolate or Jaguar chocolate.

     • Fiber.

   • Shaken or blended.

   • (Optionally) with Breakfast

10. Portion and take supplements. Measure biomarkers. <5 minutes

11. Journal and plan the day. <30 minutes

Condiering adding

• Tongue scraping.