5:00am – First Light: wake up, use restroom, drink 16 to 32 ounces water, 30 min Day-Light Sky (DL2000) Bright Light Device

5:30am – First Hike/Bike: exercise (cardio Mon, Wed, Fri, Sun; weights Tues, Thur, Sat)

6:00am – First Bite: 12 hour eating window starts; 50% of daily calories consumed at breakfast; high protein = >30g; main staples are fiber/Dextrin, kale, fatty fish/oysters, extra virgin olive oil, whole eggs, blueberries

6:00am – First Type: fiber/veggies first, then protein, then carbs (sequence eating)

6:30am – stop eating, 15 min walk (outside in the sun if possible)

6:45 am to 11:30am – no food, snacks or drinks with calories; only water

11:30am – lunch; 30% of daily calories consumed at lunch; sequence eating

12:00pm – stop eating, 15 min walk (outside in the sun if possible)

12:15pm – midday bright light lamp for 30min

12:15pm to 5:30pm – no food, snacks or drinks with calories; only water

5:30pm – dinner; 20% of daily calories consumed at dinner; sequence eating

6:00pm – stop eating; 12 hour eating window closes; no food, snacks or drinks with calories; only water until 6am the following day; 15 minute walk (outside in the sun if possible)

8:00pm – turn AC down to 67°F (19.4°C); dim lights and computer screens for the rest of the evening

10:00pm – lights out, sleeping mask, white noise or air purifier or loud fan, blackout curtains