A full-day, science-backed framework for athletes training hard after 40. Every element I actually use — from the first thing in the morning through the wind-down before bed — with the mechanisms and research behind why each piece earns its place.

• Morning foundations — water + electrolytes, grounding, early sun, breathwork
• Training + fuel — BJJ, foam roll, raw eggs, the post-training nutrition logic
• The afternoon stack — recovery breathwork, ice bath, brisk walk straight to the mats
• Recovery dinner — protein anchor, sweet potato, kimchi, the full reasoning
• Wind-down protocol — calming breathwork, mobility, magnesium + glycine water