Daily Routine

5:00AM Wake up & work (Best for flow state)

7:00AM Run exercise (4KM Zone 2, 1KM Zone 5 ) Pre-run Coffee, chocolate powder(1 tbsp), 1 tea bag, cinnamon(1tsp), soy milk, salt(1tsp), sugar(2tbsp), Planche or push exercise afterwards, meditation while cooling down.

11:00AM If I felt battery are low, I do wim hof breathing and listen to classical music, I think of it like clearing my brain's RAM, spotify ads are good reminder to get back to work.

1:00PM First meal of the day

4:00PM Last meal of the day

6:30PM Pullup exercise (Twice a week)

9:00PM Journaling before sleep

After experiment skipping breakfast, I noticed my acne has stopped popping out, maybe that's because I increase frequency washing my face too, my body fat has decrease dramatically, will continue to monitor the progress.

Updated: 13th March 2025

Supplements

• Creatine 3g

• Vitamin D 2000IU

• Yea that's it

Benefits of this routine

• Autophagy
  Autophagy—literally "self-eating" from Greek—is your body’s built-in recycling system. It’s a cellular cleanup crew that kicks in to break down and remove damaged proteins, worn-out organelles, and other waste that accumulates in your cells over time. Think of it like a housekeeper tidying up a cluttered room: it clears out the junk, recycles what’s usable, and keeps things running smoothly. Scientifically, it’s a process where cells form little membrane-bound sacs called autophagosomes to engulf this debris, then fuse with lysosomes (the cell’s waste disposal units) to break it all down. This isn’t just maintenance—it’s essential for survival, energy balance, and even longevity.

  
  

  Fasting is the key trigger here. When you stop eating for a long enough period—typically 12 to 16 hours or more—your body shifts gears. Without incoming food, insulin levels drop, and your cells stop focusing on growth and storage. Instead, they turn inward, activating autophagy to scavenge resources from within. It’s like flipping a switch from “feast mode” to “clean-up mode.” Studies (like those from Nobel Prize winner Yoshinori Ohsumi’s work on yeast) show this ramps up after several hours without nutrients, peaking in extended fasts. For humans, something like intermittent fasting (e.g., 16:8 method) or longer fasts gives your body that “enough time” window to get the job done.

  
  

  The “housekeeping” part is spot-on. Autophagy clears out cellular waste—think misfolded proteins linked to Alzheimer’s or damaged mitochondria that mess with energy production. By removing this gunk, your cells regain efficiency, kinda like a computer running faster after you delete old files. It’s not just detox hype; it’s tied to real benefits—better metabolism, reduced inflammation, even protection against aging or disease. During fasting, your body also taps into stored fat for energy (ketosis), which dovetails with autophagy to optimize resources.

• Remove self-destructive behaviors

  Going to bed at 9PM implies a deliberate choice to prioritize sleep and structure your evening routine. If you’re asleep by then, you physically can’t engage in activities like excessive drinking or staying up late, because those typically happen in the later hours of the night. Self-destructive behaviors—whether they’re emotional, physical, or social—often thrive in unstructured, late-night settings where fatigue lowers impulse control and decision-making gets hazy. By setting a 9PM cutoff, you’re effectively removing yourself from the environment or mindset where those behaviors tend to kick in.
  

  For example, excessive drinking often ramps up at night—think bar outings or late parties. If you’re already in bed, you’re not popping bottles at midnight. Staying up late, meanwhile, is tied to things like scrolling endlessly online, overthinking, or chasing distractions, which can spiral into self-sabotage. A 9PM bedtime short-circuits that cycle. It’s not that these behaviors are inherently “impossible” in some absolute sense—you could still drink heavily at lunch or wreck your day some other way—but the early sleep habit stacks the deck against them by enforcing discipline and rest.
  

  The deeper angle here is about trade-offs. Choosing 9PM means saying no to late-night temptations in favor of energy, clarity, and health the next day. It’s a preemptive strike against chaos. Of course, it assumes you can actually stick to it—life, social pressure, or Netflix might have other plans. But the logic holds: when you’re asleep, you’re not self-destructing. It’s a simple, almost mechanical fix to a messy human problem.

• Flow state

  Flow state is that sweet spot where you’re fully immersed in what you’re doing—time slips away, focus sharpens, and the work feels almost effortless. It’s like being “in the zone,” a term coined by psychologist Mihaly Csikszentmihalyi. For flow to happen, you need a task that’s challenging but doable, clear goals, and minimal distractions. Starting your morning with work, as the statement suggests, can nudge you into this state early. Why? Because mornings often come with a fresh mental slate—your brain’s not yet bogged down by the day’s noise. By diving into something meaningful right away, you set a purposeful tone, like tuning an instrument before a performance. It signals to your mind: “This day’s about getting shit done.”

  
  

  The “willpower is refilled in the morning” bit leans on a well-known idea from psychology: willpower acts like a battery. Research, like Roy Baumeister’s work on ego depletion, suggests it’s strongest after a good night’s sleep and drains as you make decisions or resist temptations throughout the day. Tackling work first thing means you’re spending that full tank on something productive, not frittering it away on mindless scrolling or procrastination. It’s like hitting the gym when your energy’s peaking instead of waiting until you’re wiped out.

  
  

  Then there’s the flip side—the “what the hell effect.” This is a behavioral trap where one slip-up snowballs into a full-blown derailment. Say you start your day with something “lousy”—maybe you doomscroll Twitter or skip your planned task for a Netflix binge. That initial misstep triggers a mental shrug: “Well, I’ve already screwed up, so what the hell, might as well keep going.” Psychologists link this to self-regulation failure—once you break your own rules, it’s easy to abandon the whole day. Sound familiar? It’s that sinking feeling when 2 PM rolls around, and you’ve done nothing but chase distractions, so you figure the day’s a wash and lean into the mess.

  
  

  Tying it all together, the statement’s pitching a strategy: kick off with work to ride the wave of morning willpower and flow, and you’ll dodge the “what the hell” spiral. It’s not foolproof—distractions can still creep in, and not everyone’s a morning person—but it’s rooted in real patterns. Front-load the good stuff, and you’re less likely to let the day slip into chaos. Ever notice how a strong start keeps you on track, while a shaky one leaves you scrambling? That’s the gist here.