Thank you for sharing! This routine looks amazing, and I'm super impressed you can do all of this stuff consistently!
You mentioned you've refined this routine over the last ten years, but did you have a well-established routine before that, just maybe not as intentional? Where do you start and how do you evolve your routine into something that's as sophisticated as yours?
Well - if I only knew then what I know now ... here's how I'd triage it:
1. Start with exercise:
a) Pick a defined full body functional fitness routine (for example from Beachbody) that can fit into your schedule
b) Set a consistent time and don't deviate from it
c) Using known growth hacks make it as low friction as possible (see Atomic Habits) - for example pick a routine you can use at home that needs minimal equipment, and even if you use a gym that can be helpful in case of disruptions, so you can always substitute
2. In terms of food it gets much trickier, so I'd just do a few basic things to get started with:
a) Eliminate SAD items if any (french fries, sugary stuff like deserts, sodas and juices etc as much as possible), it'll suck initially but you will adjust in a couple of weeks
b) Eliminate all snacking, just eat 3x/day (not less than 3x as one can absorb no more than 40g of protein at one time and you need it)
c) Use a scale, a watch and something like a Cronometer app to track metrics, even roughly - but don't make any drastic changes
One thing you may want t work on - something I have yet to figure out is to sort out your sleep if it's not optimal. The difficulty there is to make sure you can allocate 8-9 hours, resulting in 7-8 hours of actual sleep and then work on the quality of it. When able to do it - it's magical, all aspects get better - physical, mental, emotional.
Made several updates to the original with few changes to the routine and additional info on "core" supplements.
Thank you for sharing! This routine looks amazing, and I'm super impressed you can do all of this stuff consistently!
You mentioned you've refined this routine over the last ten years, but did you have a well-established routine before that, just maybe not as intentional? Where do you start and how do you evolve your routine into something that's as sophisticated as yours?
Well - if I only knew then what I know now ... here's how I'd triage it:
1. Start with exercise:
a) Pick a defined full body functional fitness routine (for example from Beachbody) that can fit into your schedule
b) Set a consistent time and don't deviate from it
c) Using known growth hacks make it as low friction as possible (see Atomic Habits) - for example pick a routine you can use at home that needs minimal equipment, and even if you use a gym that can be helpful in case of disruptions, so you can always substitute
2. In terms of food it gets much trickier, so I'd just do a few basic things to get started with:
a) Eliminate SAD items if any (french fries, sugary stuff like deserts, sodas and juices etc as much as possible), it'll suck initially but you will adjust in a couple of weeks
b) Eliminate all snacking, just eat 3x/day (not less than 3x as one can absorb no more than 40g of protein at one time and you need it)
c) Use a scale, a watch and something like a Cronometer app to track metrics, even roughly - but don't make any drastic changes
3. Iterate from there deliberately
Thank you!
One thing you may want t work on - something I have yet to figure out is to sort out your sleep if it's not optimal. The difficulty there is to make sure you can allocate 8-9 hours, resulting in 7-8 hours of actual sleep and then work on the quality of it. When able to do it - it's magical, all aspects get better - physical, mental, emotional.