BioHackFlow.io — Starter Protocol for Biohacking Performance & Recovery

1. Morning Routine
- Light Exposure: Use a light therapy lamp for 10–15 minutes.
- Hydration: Drink 500ml water with electrolytes.
- Movement: 5–10 minutes of light stretching or walking.
- Nootropic Stack: Consume if engaging in cognitive tasks.

2. Midday Optimization
- Meal Timing: Keep meals protein-forward and avoid high sugar.
- Smart Water Bottle: Ensure you're meeting hydration targets.
- Blue Light Management: Use blue light glasses during screen exposure.

3. Evening Recovery
- Red Light Panel: 10 minutes of red light therapy for muscle recovery.
- Screen Dimming: Wear blue light blockers 2 hours before bed.
- Sleep Hygiene: No screens 30 mins before bed; cool, dark room.

4. Weekly Check-Ins
- Wearable Bio Tracker: Monitor HRV, sleep, and activity trends.
- Adjust protocols based on readiness and recovery scores.

5. Personalized Coaching
- For sleep optimization and circadian alignment, consult a specialist.

Affiliate resources: https://biohackflow.io (for product links)

Stay consistent. Track metrics. Optimize intelligently.