This Isn't About Optimization Theater
Let me start with a confession: I've tried a lot of ridiculous health protocols over the years. Bulletproof coffee phases. Circadian fasting windows that made me insufferable at dinner parties. Supplements that cost more than my car payment.
Most of it was noise. What I've landed on after years of experimentation is surprisingly simple. Here's what an average Tuesday actually looks like for me now.
Morning: The Non-Negotiables
I wake up around 6:30am. Not because I'm a morning person (I'm really not), but because consistency matters more than the specific time. Same alarm, every day, weekends included. My circadian rhythm has finally stopped fighting me.
First thing: I go outside. Even before coffee. Even when it's cold. Ten minutes of morning light tells my brain it's daytime and starts the clock for melatonin release later. This single habit fixed my insomnia more than any supplement ever did.
Then meditation. Just five minutes. I'm not shooting for enlightenment—I'm just letting my brain warm up before I drown it in emails. Some days I skip this. I always notice when I do.
Breakfast is protein-forward. Eggs, Greek yogurt, or a protein shake. I learned the hard way that a carb-heavy breakfast kills my afternoon. Getting 30+ grams of protein first thing also spreads my intake across the day instead of cramming it all at dinner.
Work Block: Protecting My Attention
From about 8am to noon, my phone lives in a drawer. No notifications. No quick checks. This took months to build as a habit, and people initially thought I was being rude. Now they've adjusted.
These four hours are for the work that actually matters. Writing. Strategic thinking. The stuff that requires focus but always gets pushed aside by the urgent-but-unimportant. I get more done in this window than in the rest of the day combined.
I take breaks by staring out the window or making tea. Sounds boring. That's the point. My brain needs time to process, not more input.
Afternoon: Movement and Fuel
Lunch is around 1pm. Another protein hit—usually salad with chicken or fish, tons of olive oil. I've stopped counting calories. I count protein servings and vegetable variety instead.
Exercise happens around 3pm. Most days it's Zone 2 cardio—cycling or walking at a pace where I can still talk. Not glamorous, but the research on longevity heavily favors this over constantly crushing HIIT sessions.
Two days a week I strength train instead. Squats, deadlifts, presses. Nothing fancy. The goal isn't Instagram aesthetics—it's maintaining muscle mass so I'm not frail at 80.
Evening: Winding Down (For Real)
Dinner is early-ish, around 6:30pm. Gives my body time to digest before sleep. More protein, more vegetables, usually some starches. I've relaxed on food timing—life is too short to be weird about eating dinner with friends.
After sunset, lights go dim. Blue-blocking glasses if I'm watching anything. The bedroom stays cold—around 66 degrees. I resisted this for years because I like being warm, but my sleep quality difference is undeniable.
If I can hit the sauna that day, I do. Twenty minutes, hot as I can handle. The research on heat exposure and cardiovascular health is compelling enough that I'll tolerate the discomfort.
Screens go away by 9pm. I read an actual paper book. I'm usually asleep by 10:30pm.
The Honest Truth
I don't follow this perfectly. Maybe 70 percent of the time? Travel disrupts it. Social events disrupt it. Life disrupts it. But having a baseline to return to matters. I'm not chasing perfection—I'm building a sustainable system.
The biggest insight after years of this: consistency beats intensity. Every time.