announcing: pinkprint
our open source protocol
for princess maxing
- wake with the sun
- capillus red light therapy for hair growth
- zeroth meal: nutty pudding + longevity mix
- morning sups (essential capsule, essential softgel, NAC ginger curcumin, cetirizine, finasteride)
- zone 2 training
- vo2 max/threshold training (3 x per week)
- strength training (uphill backwards walk 3min, oblique touches x 50, leg raises x 50, pushupsx 60, slant board squats 30 lb dumbells x 15, band pull apart x 15, band face pull x 15, 1 leg body weight calf raises x 20, exercise ball hamstring curl x 15, back hypertension x 20, tib raises x 25)
- yoga (kneeling shin, toe stretch, slantboard hamstring stretch 20 lb, pidgeon pose, couch stretch)
- moisturizing lotion
- 30 spf facial moisturizing lotion
- first meal at noon
- second meal at 6pm
- evening sups (essential capsule, NAC ginger curcumin, red yeast rice garlic)
- floss, brush teeth, tongue scraper
- evening facial moisturizer with hyaluronic acid
- topical minoxidil for hair growth
- black out room, eye mask, brown noise
- 10:30 head on pillow
- rejuvenate
- VO2max up 20 mls/kg/min to 69.8 (12 minute run test)
- sleep score monthly average up 15 points to 98
- resting heart rate 6 month average down 6bpm to 41bpm
- heart rate variability 6 month average up 17ms to 83ms
- heart rate reserve 6 month range up 21bpm to 31-210bpm