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If you want average outcomes, do what the average person does. If you want extraordinary outcomes, you’re gonna have to do things differently.

Start at the beginning. Always.

Before I share my daily routine, I believe some context is crucial.

I have no interest in mediocrity. None.

I’ve spent the past 5 years pursuing health and I’ve discovered through a lot of iteration that there is a lot of good on the other side of discomfort.

As the patriarch of my family, I’m committed to leading from the front and doing the hard things that make me the best version of myself.

These things undoubtedly make me a better husband, father, protector, friend, and businessman.

It’s not instant gratification, like when you’re eating Cheetos binging Netflix. It’s delayed gratification and it lasts.

It makes my mind stronger. It makes my body stronger. It gives me energy I can’t explain. It keeps me motivated and inspired to maximize this life.

Discipline equals freedom.

DISCLAIMER:

I didn’t figure these things out overnight. It was a slow and iterative process with plenty of mistakes along the way (like the time I ran a full marathon without eating anything, or the time I got frostbite from staying in my cold plunge for too long — you get the idea).

What works for me might not work for you. The goal is to learn through trial and error.

Morning Routine

My morning routine is something I’ve been perfecting for nearly 5 years.
Win the morning, win the day.

5:45 - 6:15 am (wake up time)

40 oz water with Creatine (5 mg) + Redmonds Relyte
Heart & Soil: Beef Organs, Whole Package, Skin/Hair/Nails
Vitamin D (5,000 IU)
Onnit Alpha Brain
Diindolylmethane (DIM) 300 mg
Red Korean Ginseng
Cod liver oil (1 teaspoon)
Prayer / read 10 pages (15 minutes)
Redlight therapy + breathwork: 10+ minutes on Joovv
Ice bath: 3 minutes at 37° (towel dry)
Lift (45+ minutes)

8:30 am

Coffee (1-2 cups, 2 hours post waking up)
Commute

Work

Mind management > time management. I’ve found that when my mind is in the right place, I can get two weeks worth of work done in two days.

9:00 am

Hook studio — Monday/Wednesday/Friday
Home office — Tuesday/Thursday

Diet

My diet has been iteratively crafted after wearing a CGM (continuous glucose monitor) for 60 days and learning how my body reacts to certain foods. Diet is nuanced and individualized based on a variety of factors. Instead of buying into a fad diet (keto, paleo, etc), I believe it’s important to discover what works best for you.

My Basal Metabolic Rate (BMR) is 1,845 calories. Depending on my activity level, I aim to consume between 2,250 and 2,500 calories daily.

2 pm

50g raw liver + Bone broth with collagen and ghee butter (40 grams of protein) *Break your fast with highly bioavailable and nutrient-dense protein
Relyte hydration (32 oz)

3:30 pm

Beef protein stick or biltong + cheese (30-40 grams of protein)

5:30 pm

Ground beef (1 lb) or 6-8 eggs (40-60 grams of protein)
Jasmine rice (1/4 cup)

Optional evening snacks:

Salmon
Broccoli
Asparagus
Fruit — primarily blueberries, blackberries, raspberries
Greek yogurt
Macadamia nuts (in moderation)
Dried mango (in moderation)
Golden Kiwis
Purple Sweet Potatoes
Honeycrisp Apples
Avocados

*I consume a minimum of 180 grams of protein + 96 oz water before 8 pm
**I’ll adjust my carbs based on my activity level (they’re typically between 75 and 175 grams daily)
***I fill in the calorie gaps with healthy fats.

Products I Use and Recommend

Things to Remember

Doing hard things is a cheat code. When comfort is always the target, your threshold for discomfort becomes low. When your threshold for discomfort is low, you start to complain about things that aren’t real problems.
You get approximately 2.5 billion heartbeats in your lifetime. Stay calm. Slow down and breathe it all in.
The aging process itself is directly related to inflammation (chronic, low-grade inflammation ultimately characterizes what we refer to as aging). You can easily reduce inflammation by eating real whole foods, exercising, sleeping well, and including anti-inflammatory foods into your diet.
Omega-6 (seed oils) have a half-life of approximately 680 days. 680 days.
Prioritize: sleep, exercise, diet. In that order.
When your HRV is above 60, you are the best, happiest, most driven version of yourself.
98% of all vitamins sold are made synthetically. Source matters.