New Routine for March

Got my blood work back from my physical and numbers are still good, TC-187, LDL-108, HDL-65, TriG-77 (lowest it has been).  Similar to where they were last September, which was a step change down of almost 40 on total C, down 30 on LDL and up 10 on HDL.  I've done some research now for the AMPK cycle and basically it is the longevity energy cycle.  It lets the body flush out the old junk and kind of helps it repair.  Over the next 4 weeks I have a similar schedule as far as down days and days I can be active.  I'm going to use this month to try and schedule a couple of days of AMPK a week where I focus mainly on recovery.  It will require me to switch things up a bit as far as my morning routine, but I maybe able to parlay it into more sleep.  We'll see how it goes, the future maybe AMPK days combined, but for now we'll see how this works.  Generated with the help of AI:

MONDAY (LIFTING/mTOR FOCUS) Eating Window: 12pm-9pm

• 12pm: Break fast - CoQ10 (200mg) + Resveratrol (500mg)
• 12pm-4pm: Main nutrition
• 6:30-7:30pm: Lifting
• 8pm-9pm: Post-workout meal
• 9pm: Begin fast (No berberine - protect mTOR activation)

TUESDAY (FLEX DAY) Option A - AMPK Focus: Eating Window: 10am-6pm

• Morning: CoQ10 (200mg)
• 9:30am: Berberine (500mg)
• 10am: Break fast
• 1pm: Resveratrol (500mg) + Berberine (500mg)
• 5pm: Berberine (500mg)
• 6pm: End eating window

Option B - If Training: Follow Monday or Wednesday schedule based on activity type

WEDNESDAY (EVENING CARDIO) Eating Window: 11am-8:30pm

• Morning: Resveratrol (500mg) + CoQ10 (200mg)
• 10:30am: Berberine (500mg)
• 11am: First meal
• 2pm: Berberine (500mg) [removed this one because the first run felt sluggish]
  
• 4pm: Light meal/snack
• 6-6:30pm: Cardio session
• 7:30-8:30pm: Post-cardio meal (no berberine)
• 8:30pm: Begin fast

THURSDAY (LIFTING) Same as Monday schedule

FRIDAY (CARDIO or REST) If Cardio: Follow Wednesday schedule If Rest: Follow Tuesday Option A

SATURDAY (FLEX DAY) Eating Window: 7am-6pm Option A - AMPK Focus:

• 6:30am: CoQ10 (200mg)
• 6:45am: Berberine (500mg)
• 7am: First meal
• 10am: Resveratrol (500mg)
• 2pm: Berberine (500mg)
• 5:30pm: Final meal + Berberine (500mg)
• 6pm: Begin fast

Option B - If Training:

• 6:30am: CoQ10 (200mg)
• 7am: First meal
• 10am: Resveratrol (500mg)
• Mid-day: Training if planned
• 5:30pm: Final meal
• 6pm: Begin fast (Skip berberine if training)

SUNDAY (CARDIO) Eating Window: 10am-7:30pm

• Morning (fasted): Resveratrol (500mg) + CoQ10 (200mg)
• 9:30am: Single Berberine (500mg)
• 10am: Break fast/First meal
• 2-4pm: Light meal/snack
• 6-6:30pm: Cardio session
• 7-7:30pm: Post-cardio meal
• 7:30pm: Begin fast

Key Features:

• Lifting days protected from AMPK activation
• Flexible windows for required schedules
• Strategic berberine timing
• Post-workout nutrition windows
• Appropriate fasting periods
• Sunday setup for Monday lifting
• Two flex days for adaptation

Key Features:

• Two strong AMPK focus days (Tuesday/Saturday)
• Two mTOR-dominant lifting days (Monday/Thursday)
• Three cardio/moderate days
• Dihydroberberine maximized on rest days
• Lifting days protected from AMPK activation
• Shorter eating windows on rest days
• Longer eating windows on training days