Weekly Rhythm
Anti-aging Daily Routine
A structured weekly flow that combines strength, yoga, fasting, and recovery for steady energy and long-term resilience.
Sunday — Upper Body Strength (chest, shoulders, arms)
- 06:30–07:00: Wake + sun + water
- 07:00–07:15: Meditation + breath
- 07:15–08:00: Strength training — chest, shoulders, arms
- 08:00–08:30: Walk / grounding
- 08:30–09:00: Yoga — upper body stretches, shoulder opening
- 12:00–12:30: First meal (break fast)
- 17:00–18:00: Early dinner
- 21:00–22:00: Short meditation + bedtime prep
Monday — Lower Body Strength (legs, lower back, abs)
- 07:15–08:00: Strength training — legs + abs
- 08:30–09:00: Yoga — leg stretches, lower back mobility
- Rest of the day: same as Sunday
Tuesday — Yoga and Meditation
- 07:15–08:00: Intensive yoga + breathing
- 08:00–08:30: Walk + sun
- Rest of the day: fast until 12:00, early meals, short afternoon meditation
Wednesday — Upper Body Strength (chest, shoulders, arms)
- Repeat Sunday with a focus on strength/weight/reps.
Thursday — Lower Body Strength + Abs
- Repeat Monday; change the order or add supersets for efficiency.
Friday — Yoga + Long Walk
- 07:15–08:00: Yoga with breathwork + meditation
- 08:00–08:45: Long walk outside + sun
- Rest of the day: longer fast until 12:00, balanced meals
Saturday — Functional Training / Rest Day
- Optional light functional strength or outdoor sport (ball, swimming, cycling)
- Short morning yoga + meditation
- Keep your regular fasting and sleep schedule
Additional Notes
- Daily meditation: 10–15 minutes in the morning + 5–10 minutes in the evening.
- Walks + sunlight: at least 15–20 minutes in the morning or afternoon.
- Meals: always quality protein, vegetables, good fats, and a small amount of healthy carbs.
- Sleep: dark room, 18–21°C, no screens before bed.
- Sauna / hot shower: 2–3 times per week after strength training to support vascular strength and cellular repair.