recovery plan

• -22h
  • 300 ml of warm water
  • [[tumo breathing]]
  • [[yoga]] or [[hiking]]
  • [[salt wash]]
  • [[meditation]]
• 0h: breakfast
  • 300 ml of warm water
  • tea
  • [[lions mane]]
  • probiotics
  • meal
  • potato sauna
• 3h: lunch
  • 300 ml of warm water
  • meal
  • tumeric
• 6h: supper
  • 300 ml of water
  • hydrogen
  • diaphragm breathing
• 9h: dinner
  • 300 ml of water
  • meal
  • ginger
• 12h: moonlight
  • 300 ml of water
  • tea
  • salt wash
  • potato sauna
  • meditation
  • calm breath
• 14h: sleep
• monday and friday morning: [[tracking]] or [[snorkling]]
• monday and friday evening: [[sauna]]