PROTOCOL TIMELINE

    SYS.SCHEDULE // DAILY OPERATING SYSTEM

    CELYFE://SCHEDULE
    DAILY PROTOCOL SCHEDULE v1.0

    YOUR DAILY
    OPERATING SYSTEM

    A complete morning-to-night protocol timeline. Adjust your wake time - the entire schedule shifts. Filter by pillar. Print or screenshot for daily reference.

    WAKE TIME
    6:00 AM
    ACTIVE PILLARS
    MORNING PHASE
    6:00 AM
    NAD+ PRECISION PEN

    50mg NAD+ subcutaneous. Optimal metabolic window.

    SUPPLEMENTATION · 5 MIN
    6:10 AM
    MORNING SUNLIGHT

    10-30 min direct sunlight. Sets circadian clock.

    NUTRITION · 30 MIN
    6:30 AM
    MORNING MOBILITY

    15-min mobility + stability routine.

    MOVEMENT · 15 MIN
    6:45 AM
    VITAMIN D3 + K2

    5000 IU with morning fat source.

    SUPPLEMENTATION · 5 MIN
    7:00 AM
    RECOVERY PROTOCOL

    2 capsules with first meal. BPC-157, Curcumin, Omega-3.

    SUPPLEMENTATION · 5 MIN
    7:00 AM
    BREAK FAST

    First meal. Polyphenol-rich, high omega-3. Start eating window.

    NUTRITION · 30 MIN
    7:30 AM
    FOCUS PROTOCOLOPTIONAL

    2 capsules. Lion's Mane, Alpha-GPC, Bacopa. Avoid after 3 PM.

    SUPPLEMENTATION · 5 MIN
    8:30 AM
    COLD EXPOSUREOPTIONAL

    2-4 min at 38-59°F. Norepinephrine upregulation.

    COLD EXPOSURE · 10 MIN
    MIDDAY PHASE
    9:00 AM
    ZONE 2 CARDIO

    30-45 min at 60-70% max HR. Walking, cycling, rowing.

    MOVEMENT · 45 MIN
    10:00 AM
    RESISTANCE TRAININGOPTIONAL

    Progressive overload. Full body or split. 3-4x/week.

    MOVEMENT · 60 MIN
    12:00 PM
    SECOND MEAL

    Nutrient-dense whole foods. Leafy greens, wild protein.

    NUTRITION · 30 MIN
    EVENING PHASE
    3:00 PM
    FINAL MEAL

    Close eating window (8-10 hrs). No food after this.

    NUTRITION · 30 MIN
    5:00 PM
    EVENING WALKOPTIONAL

    20 min post-dinner walk. Glucose regulation.

    MOVEMENT · 20 MIN
    NIGHT PHASE
    7:00 PM
    BLUE LIGHT ELIMINATION

    No screens or amber lenses only. Begin wind-down.

    SLEEP · 120 MIN
    8:30 PM
    COOL BEDROOM

    Set temperature to 64-67°F. Dark, quiet environment.

    SLEEP · 15 MIN
    9:00 PM
    MAGNESIUM GLYCINATE

    400mg before bed. Supports sleep architecture.

    SUPPLEMENTATION · 5 MIN
    10:00 PM
    SLEEP TARGET

    7.5-9 hours. Consistent wake time ±15 min.

    SLEEP · 480 MIN
    PILLAR LEGEND
    SUPPLEMENTATION
    NUTRITION
    MOVEMENT
    COLD EXPOSURE
    SLEEP

    Personalize this schedule based on your goals and biology.

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    ESTIMATION ONLY · NOT MEDICAL ADVICE · CONSULT YOUR PHYSICIAN · ADJUST BASED ON INDIVIDUAL RESPONSE