Build a Routine to Power your Day
Build a routine to Power your day
Morning
Not too long ago my day would start with 2-3 cups of coffee, an instant high fiber and high carb breakfast. I would always seem to have a hard time getting going and would fall off mentally and physically in the late afternoon. I now start my day with a tall glass of water and a power walk a little prior to sunrise. I will not accept phone calls on the walk, but I will listen to one of my favorite podcasters or some great music. I walk with a conscious effort to have good posture, work on my nasal breath work and pump my arms ( like a sprinter does ) to increase blood flow in my upper body.
The walk is followed with some stretching, leg strengthening exercises and some body weight calisthenics. All before breakfast, or I’ll have a cup of coffee with a sliver of butter and a ½ tsp. of MCT oil ( I prefer Bulletproof brand), skip breakfast and eat a little later if I’m on an intermittent fasting schedule.
Breakfast will usually consist of 3 duck eggs (high in Omega 6 and protein), some cow organ meats like liver, heart and/or kidney, some ground beef -all the meats are from a regenerative farm , and cook it in some Tallow. The High fiber, high carb meal is replaced with a high fat, protein combination which satiates me till dinner. No more afternoon “fall outs”, I’m ready to go, and this routine keeps me energized throughout the day.
Evening,Bedtime
My past evening, night routine was to get home try to get in a 30-45 min. workout in, have dinner and crash out watching TV or get on the internet and snacking till I sleep with no scheduled time to sleep. I had no routine in mind and ultimately it contributed to the morning “brain fog”.
My current routine includes a lively 45- 60 minute resistance training session followed by sauna (4-5 days/week), and cold shower. Dinner will consist of a very healthy substantial High protein, high fat meal , low carb ( usually berrys and a small salad)- No refined sugar, substitutes, No gluten, No seed oils and No snacks or food of any kind 2-3 hours before bed. I will allow about an hour of TV or internet use, but that’s cut off 30-60 minutes before retiring for the night. I try to slot a time for sleep and avoid light after I brush my teeth.
I treat my night routine equally important as my morning routine-they are intertwined, and allow me to be centered.
I do get together with my tribe, have a bit of fun and get off the routine, but for the most part I’m pretty consistent with what I do and it’s made a huge difference for me. Many studies have shown that building good habits in the morning and evening contribute to a healthy and vibrant life as we age.
We all have little fuel cells called Mitochondria which are essential components of nearly all cells of the body. These organelles are the powerhouses for cells, providing energy to carry out biochemical reactions and other cellular processes. Mitochondria make energy for cells from the chemical energy stored in the food we eat. Building winning habits allow the “energy cells” to thrive.
Live Long, Be Strong. Be Bold or Get Old