My Daily Protocol

My daily protocol is about making the healthy choice the easy default.

My daily protocol is not a rigid schedule, but a framework built around the basics: sleep, movement, nutrition, light exposure, recovery, and focused work.

I try to keep my days structured enough to support health and performance, while still leaving room for normal life. That usually means reasonably consistent sleep and wake times, some form of movement early in the day, meals that support training and recovery, a supplement routine (see Supplement Stack), and trying to stay aligned with my current training schedule (see Exercise).

Not every day looks the same, and it does not need to. What matters most is that the overall pattern stays stable over time.

As outlined below, this is less about optimization at any cost and more about building a daily structure that is sustainable. For the bigger picture, see Other Protocols.

Of course, the times of the schedule below are not super strict as no two days look exactly the same (except for waking and bedtime where I try to be consistent). I tried to find rough averages.

Morning

~6:30: Start my day

~7:00: Morning drink / get food ready

  • listen to podcasts or audiobooks
  • morning supplements as in the supplement stack
  • drink half a lemon pressed into 40-45°C warm water
  • if in load phase (see exercises), eat breakfast (left-overs, chickpeas, olive oil, oats, or similar)
  • brew coffee to take to work and drink matcha or espresso (from our portafilter)
  • on weekdays, add toppings on meal-prepped lunch (Super Veggie Schmeingstyle, see the recipe page) to take to work
    • potatoes and rice we usually pre-cook and cool for resistant starch

~7:30: Get ready and go to work

  • stability test, the "old man test", while putting on socks
  • talk friends/family during drive to work as often as possible. If not: more podcast or audiobooks.

~8:00: Work

  • As a vocational school teacher, my work time (start, end, free periods) is highly dependent on my school timetable now.
  • I try to schedule my sport sessions or personal projects/work in free periods as good as possible.

Noon

~11:00: Lunch

  • noon supplements as in the supplement stack
  • weekdays: Super Veggie Schmeingstyle at work (see the recipe page)
  • weekends: large breakfast with Larissa
    • usually includes self-made whole grain spelt sourdough bread, eggs, a large salad, vegetables, yoghurt, and more

~13:30: Sport or personal time

  • sport session as in workout schedule (if not done in the morning)
    • afterwards infrared sauna about two to three times per week
  • or coffee, relax, mobility, personal time or projects

Afternoon

~14:30: Work from home

  • preparation of lessons or material, grading exams or personal projects/work
  • shake / snack
    • afternoon supplements as in the supplement stack
    • ~10 g collagen peptides & 25g of whey protein
    • maybe some carrots, lentil waffles, vegetables or potatoes (if in load phase)

Evening

~17:00: Last meal of the day

  • try to finish before 18:00 because it seems to help sleep
  • try to dine together with Larissa
  • weekdays: large dinner plus yoghurt
  • weekends: large dinner containing meat or fish plus a small yoghurt

~18:00: Flex time

  • some late work, personal time or time with friends

~20:00 / 21:00: Wind-down

~21:30 / 22:00: Lights-out

  • usually with the Harry Potter audiobook

Last updated on March 13, 2026