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Nutrition Tracker

Personal nutrition & health log

M3 GYM

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🌊 Bliss

BLISS PLAN

Pink boxer until 12 · teal after 12

Target: 95+ pts → 🥇 gold mode

Network

TALK PLAN

Golden ratio: Listen 80% · Ask 20%

Rule #1: Ask, don't tell. Observe, don't perform.

Rule #2: Apply this to EVERYONE — not just network contacts but close friends, family, dates.

If you overtalk: catch it, pause, ask them a question — never explain more.

Before speaking:

• Full presence · phone away

• Be last to speak in groups

• Pause 2-4 sec after their point

What to ask:

• Mirror: repeat last 1-3 words + silence

• Label: "It sounds like..."

• Reference something they said last time

Never:

• Brag · name-drop · one-up stories

• Give unsolicited advice

• Talk seriously about myself

• Fill the silence

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Sleep

SLEEP PLAN

Calorie deficit: 250 cal · not more, not less

12:00: Stop tease and party music

16:00: No fluids

17:00: No work

18:00: Alone · no talk · no screens · fully dark · red light only

18:30: ½ scoop Mg glycinate + 3g Glycine (small sip)

19:00: Soft classical music (Max Richter "Sleep", Erik Satie, Debussy, Einaudi) · Spa music

19:30: Mindful awareness · Don't think about anything

Before bed: Twilight Elixir · no food/caffeine

20:00: Bedtime

Bedroom environment:

• Temperature: 19-21°C

• Ventilate 10-15 min in morning, then close

• Use HEPA purifier (IQAir) — not constant cold air

Morning: 10k lux light 5 min

If you wake up:

Before 3am: try to fall back asleep

3–4am, fresh: get up, start day

3–4am, tired: try once (15 min max)

After 4am: get up regardless

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Tap Sync Oura to load sleep data

Bedtime

Total Sleep

REM

Deep

Light

Sleep Protocol ▼

Wind Down (60–90 min)

Book: 50% — not emotional (e.g. Principles by Dalio)
Reflect: 50% — look outside at the garden
Walk: optional, a few minutes on the terrace
Location: same floor where you sleep

In Bed

Position: left side, pillow between legs, hands under blanket
Movement: find comfortable position, then stop moving
Passive awareness: breathing anchor, no engagement. Don't stop thoughts — be aware of them, don't follow them
Breathing: 4 sec in, 6 sec out (orientation, not strict counting)

Routine

WORKOUT PLAN

Weekly: 3× HIIT (75 min total) + 3× strength

HIIT order:

1. 🍊 Longevity Mix + 🍧 Nutty Pudding (or 🥦 Super Veggie)

2. 🚣 10-15 min easy rowing warmup (blunts glucose spike)

3. 🚣 Rowing HIIT intervals

SKIN PROTOCOL

3-Step daily (AM + PM):

1. Cleanser — wet face → 1-2 pumps → massage 30s → rinse

2. Serum — 2-3 drops → press into damp skin

3. Moisturizer — pea-sized → spread evenly

Apply to all sun-exposed skin:

• Face (full)

• Neck (front + sides)

• Décolletage (V-neck zone)

• Back of hands + forearms (if exposed)

Exfoliation (2-3× per week):

• Use Sasawashi or natural cloth (not Salux nylon)

• Wet face + cleanser → gentle circular motions

• After exfoliation: serum + moisturizer

Sun protocol (Bryan's order):

1. Avoid sun 10am-4pm

2. Cover skin (hat, long sleeves)

3. Mineral SPF only when unavoidable

DENTAL PROTOCOL

Bryan's order (AM + PM):

1. 💦 Waterpik — first thing on waking

2. 🧵 Floss — after waterpik loosens debris

3. 🪥 Brush — electric, soft bristles, 2 min

4. 👅 Tongue scraper — "game changer"

5. 💧 Mouthwash — alcohol-free (CloSYS / chlorine dioxide)

Critical timing:

• Brush BEFORE breakfast — protects enamel

• If brushing after meal: wait 30–60 min

• Acidic foods (coffee, citrus, berries) weaken enamel — never brush within 30 min of these

Daily habits:

• Reduce sugar (use trehalose, monk fruit, xylitol, allulose)

• Limit acidic drinks (coffee, lemon water)

• Stay hydrated → protective saliva

• Mouthguard at night if grinding (Bryan: SomnoDent)

Maintenance:

• Dentist visit 2× per year (cleaning + check)

• Replace toothbrush head every 3 months

BRYAN'S DAILY PROTOCOL

5:00 AM — Wake & Measure

• Wake naturally, no alarm

• Body comp + vitals (weight, HRV)

• 5 min breathing/meditation

5:10 AM — Light & Hair

• 10,000 LUX light 3–4 min

• Red light cap 6 min + peptide serum

5:25 AM — Pre-workout drink

• Longevity Mix + creatine 5g + prebiotics (GOS, inulin, arabinogalactan)

5:35 AM — First meal + AM pills

• Nutty Pudding + collagen 11g + EVOO

• Essentials, Antioxidants, Ashwa+Rhodiola, EPA/DHA

6:00–7:30 AM — Exercise (60–90 min)

• HIIT / strength / flexibility / balance

7:30 AM — Sauna 175°F × 20 min

8:00 AM — Red/NIR light + skincare

• 6 min red light · Cleanser → Serum → Moisturizer

10:00 AM — Second meal

• Metabolic Protein + EVOO + collagen + berries · 10 min walk after

11:00 AM — Super Veggie

12:00 PM — FINAL meal of day

• Eating window closes — no food after

All day — Movement every 30 min

• 2–3 min walk/stretch every half hour

4:00 PM — Stop all fluids

7:30 PM — Wind-down

• Outdoor walk, social time

• No screens, no messaging

8:00 PM — Evening skincare + dental

8:30 PM — In bed, asleep in 3 min

Morning

Midday

Evening

Workout

🎯

Cardio · 6.2 km/h · 2% · 30 min · 250 cal

Steps —

AM PM

Habits

0 🍽️

0 🔥

0 ⚖️

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P 0 g

C 0 g

F 0 g

Fluids

FLUIDS PLAN

Front-load schedule (cumulative):

• 07:00 → 1L

• 09:00 → 2L

• 11:00 → 2.7L

• 15:00 → 3L → STOP

Why front-load: Kidneys process water during active hours · zero nighttime waking · proven by your data.

Visualization rule: All bottles/glasses stay on desk until end of day — visual proof of hydration.

Order of the day:

• Morning: 🍓 Dawn Tonic + 🍵 Tea/Matcha

• Midday: 🍊 Longevity Mix + 🍋 Citrus

• Afternoon: 🥥 Coconut water

• Before 15:00: 🌿 Twilight Elixir

• Occasion: 🍾 Sparkling tea ritual

Supplements

MAGNESIUM PLAN

Morning: WholeVit (55mg) + Longevity Mix (150mg citrate) = 205mg

18:30: ½ scoop glycinate (~105mg) + 3g glycine

Total now: ~310mg

In 2 weeks (if tolerating): Add ½ scoop malate (~250mg) morning = ~560mg total

Sources:

• WholeVit — 55mg (sea water)

• Longevity Mix — 150mg citrate

• Glycinate powder — 105mg @ 18:30

• Malate powder — 250mg morning (week 3+)

Rules:

• Matches Bryan Johnson's range (350-550mg)

• Stop if loose stool — reduce malate first

• Keep 4pm fluid cutoff

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