Daily Minimum
[ 01 / 03 ]
// 30 minutes total — 15 morning, 15 evening
Morning
15 min
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01Breathwork Nasal in, nasal out. Slow.2 min
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02Facial + Lymph Jaw release, cheek lift, neck & collarbone sweep.3 min
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03Reading Gita, history, or politics.5 min
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04Speaking Drill Read aloud slowly. Exaggerate consonants. Record.5 min
Evening
15 min
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01Yoga / Mobility Sun salutation or hip opener.5 min
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02Meditation Breath focus. Count 1–10, restart.5 min
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03Journal 3 gratitudes. 1 intention. 1 visualization.5 min
Weekly Rhythm
[ 02 / 03 ]
| Day | Training | Add-On |
|---|---|---|
| Monday | Upper A | Morning + Evening Minimum |
| Tuesday | Lower A | Morning + Evening Minimum |
| Wednesday | Cardio Low | +15 min mobility · +10 min breathwork · +10 min reading |
| Thursday | Upper B | Morning + Evening Minimum |
| Friday | Lower B | Morning + Evening Minimum |
| Saturday | Cardio High | +10 min mobility · +20 min storytelling practice |
| Sunday | Rest | +30 min reading · +20 min meditation · +15 min weekly review |
The Five Pillars
[ 03 / 03 ]
P / 01
Speech
Articulation, pacing, storytelling. Slower is authoritative. Silence is power.
- Read one paragraph aloud daily
- Over-enunciate consonants
- Record and review
- Target 120–140 wpm
- Weekly 2-min story drill
P / 02
Face & Lymph
Symmetry, tone, circulation. Drain lymph toward the heart. Back sleeping matters more than any exercise.
- Jaw release + cheek lift daily
- Neck & collarbone sweep
- Dry brush legs & arms toward heart
- Elevate legs 5 min
- Walk 20–30 min weekly
P / 03
Fat Loss
Slow is permanent. You already have training and nutrition rules. These are the multipliers.
- 8–10k steps / day
- 1.6–2.2 g protein / kg
- 300–500 kcal deficit
- 7–9 hours sleep
- Weekly weigh-in + waist
P / 04
Reading
Gita first. Then history, politics, why things are. Physical books. Phone in another room.
- Gita: 2 pages/day with commentary
- 1 chapter / week · 18 weeks
- Second book: 10 pages/day
- 1 book / month
- Sapiens · 1984 · Republic · Why Nations Fail · Righteous Mind · Guns Germs Steel
P / 05
Mind & Spirit
Mindfulness, yoga, meditation, manifestation, positive thinking. Manifestation without action is daydreaming.
- 5 min meditation daily
- 5 min yoga daily
- 5 min journal daily
- Write goals in present tense
- Take one action toward them today