LVL 1: diet, fitness, sleep, hygiene, environment

- environment

• deep clean/organize apartment,
• clean up everyday,
• go outside at night,
• organize daily carry & outfits

- diet

• log intake,
• hara hachi bun me,
• WATER
• 47g protein / day; 1100 kcal / day;
• lower bloating (low sodium;)
• add vegetables & lean protein, whole grains/carbs;
• black coffee & tea & water all day;
• vitamins;

-fitness

• hit & maintain 58kg
• tone arms/lower half; lift until failure & repair; do not bulk
• yoga & pilates; tabata
• cardio, 10k steps/day;
• track activity;
• carry gym bag & show up;

- sleep ?

• kick alcohol, snus,
• delete stressors, stop starting shit & just let go, surrender to the black dreamless night;
• blackout curtains

- hygiene

• shower (exfoliate w/ gloves) every night;
• stop biting my nails/cuticles/knuckles;
• sanitize & clean phone/glasses/piercings/jewelry/shoes/bags/coats; carry hand sanitizer