5.45am wake up - Rise within an hour of sunrise to stay in sync with your circadian rhythm. All of our cells run on a 24 hour clock, and to be functioning optimally we need to align with their rhythm.

Tongue Scraping- Do this immediately after waking.
● Clears toxins that accumulate on the tongue overnight from lymphatic drainage and detox.
● Prevents reabsorption of waste and supports daily detox completion.

Hydrate & Day Light
● Warm lemon water + a shot of apple cider vinegar. A shot of organic olive oil
● Step outside while drinking to expose your eyes to 10 minutes of natural daylight before any screen time or blue light. This anchors your body clock

Red & Infrared Light Therapy -
● 20 minutes total (10 front / 10 back).
● Stack it with morning meditation and breathwork for consistency.
● Supports mitochondria, reduces inflammation, and activates cellular healing.

Mindful Movement 15-30 minutes
● Gentle yoga flows, twists, inversions, and breath-linked movement.
● Stimulates circulation, lymph, digestion, and oxygenation.

Journaling - 5-10 minutes
● Reflect on your mindset, goals, or release emotions.
● Visualise your healthy future by writing it out in story form,I find this helps as visual imagery doesn’t come easily to me.
● Use affirmations or write a “how I want to show up” list.

7AM Prepare & do a coffee enema **
● Only if not within 3 days of a chemo cycle.
● Total process 60–90 minutes
● Hydrate well with mineral rich water to replenish electrolytes ( I use baja salt in my water)

8.30AM Breakfast
Balanced meal with:
● Clean protein
● Healthy fats
● Fermented food (for gut health)
● Fibre-rich carbs
Follow with a walk in nature as helps manage glucose uptake and delivers healing benefits from nature exposure.

12-1PM Lunch - Eaten within your circadian eating window & same principles as above on abalanced meal

4-5pm Infrared Sauna
● 30 minutes sauna
● Followed by an Epsom salt foot bath to support magnesium absorption and further detoxification. (an actual bath if you have one)


6.30 - 7.30 pm Dinner
● Aim to finish dinner 1–2 hours before sunset.
● In winter, aim for at least within 1 hour of sunset.
● This supports melatonin production and circadian alignment.

Post-Dinner – Unplug & Wind Down
● Cut off screens (a work in progress!)
● If watching TV, wear blue light blocking glasses to protect melatonin

9:30 PM – Bedtime
● Sleep grounded on your grounding sheet
● Set phone to airplane mode, with Bluetooth and Wi-Fi off
● Embrace full circadian rest and repair.

** Colonics are done 2-3 times weekly

Every 3 weeks I have colonic irrigation.

Although it varies day to day so I have not included in the schedule, I try to ensure I have done 8-10 k steps a day and some mornings my mindful movement extends into a more active physical exercise of resistance training using resistance bands, body weight and ankle weights.