Here are my health routines. I think about my health in three primary buckets: sleep, exercise, and diet. I optimize my routine for high energy and simplicity.
Sleep
For most of my life, I struggled with sleep. Over the past few years, I've prioritized improving it and found a system that works for me. I usually get 7-8 hours of sleep per night.
- No eating or drinking after 7pm
- In bed by 10pm
- Read before falling asleep
- Temperature below 70
- Aranet CO2 below 800
- Phone in the other room
- Weighted or big blankets
- Whoop for sleep tracking
- Cold shower after waking up
- Light therapy in the morning
Exercise
- Trail running 1-2x week
- Weight lifting 4x week
- Monday: Chest
- Wednesday: Shoulders + Back
- Friday: Legs
- Saturday or Sunday: Arms
- 1 scoop of creatine before working out
- Whoop for fitness tracking (strain + recovery)
Diet
- Daily intermittent fasting (18:6)
- Zero for tracking fasts
- 2 cups of water first thing every morning
- Yeti water bottle everywhere I go
- 1-2 cups of black coffee in the morning
- No coffee after 2pm
- Protein with every meal
- Weekday dinner themes for simplicity
- ๐ฅ Mix it up Monday (salad or bowls)
- ๐ฎ Taco Tuesday (rotate beef, chicken, fish, veggie)
- ๐ฅ Wok Wednesday
- ๐ฒ Throw it in Thursday (soup or crock)
- ๐ Pizza Friday
- No alcohol during the week
- Ranch water or wine on weekends
- 1 cup of water after every cup of alcohol