How I Try to Stay Healthy

Diet

  • Whole foods, no processed foods. Limit seed oils.
  • 0.7-1 gram of protein per ideal body weight, so around 150 grams per day.
  • Eating window between 8am and 5pm, but will also eat later for social events.

Supplements

Health Tracking

Exercise

  • 10k steps every day
  • Zone 2 cardio 3x per week
    • Peloton cycle on Tuesday/Thursday/Saturday
      • 25 min of moderate intensity
      • 5 min of HIIT, 30 seconds max then 30 seconds rest
    • Rucking once during the week with 45 pound weight for 1-2 miles
  • Strength training 4x per week
    • 4 week mesocycle
      • First 3 weeks of progressive overload
      • Last week of deload with half the weight, half the reps, and half the sets
    • Upper body on Sunday/Wednesday
      • Pull ups
      • Push ups
      • Overhead tricep extensions
      • Bicep curls
      • Bent over row
      • Chest fly
      • Arnold press
      • Shoulder fly
      • Shoulder Shrugs
      • Bicycle Kicks
      • V-ups
      • Crunches
    • Lower body on Monday/Friday
      • Weighted knees over toes front lunges
      • Tibialis raises
      • Romanian deadlift
      • Front squat
      • Standing single leg calf raise
      • Clamshell raise
      • Glute bridges
      • Standing clamshell band and band step back
      • Side plank
      • Bicycle kicks
      • V-ups
  • All training tracked via Whoop

Morning Routine

  • Wake up at 5:00am
  • Oral care
  • Make bullet proof coffee
    • Decaf and mold free coffee, FYI I try to limit caffein until 90-120 minutes after waking and stop 10-12 hours before bed
    • 2 tablespoons of grassfed better
    • 2 tablespoons of C8 coconut MCT oil
    • All mixed together in a blender for 20 seconds (will not have the same effect if not blended)
  • Take perfect aminos, creatine, and one tablet of H2TAB hydrogen water
  • Get into bathtub with water at 50 degrees and stay for 3 minutes
  • Perform exercise of the day
  • Consume another serving of perfect aminos after exercise
  • Go outside and ground to the earth, touching my bare feet on grass for 5 minutes
  • Shower and get ready for work
  • Moisturize
  • 5 minutes of Wim Hoff style breathwork using an app called State
  • 10 minutes of meditation using an app called The Way
  • Journal using an app called Day One, answering the following prompts
    • I am grateful for…
    • Morning exercise
    • What’s the most important question for today?
    • What will you have a sense of urgency about today?
    • What will you have a bias for action about today?
    • What would make today great?
    • Daily affirmation
  • Write for 30-60 minutes about anything that interests me
  • Eat first meal at 8am and take rest of supplements (excluding supplements taken during evening routine)
  • Kick ass the rest of the day

Evening Routine