My Daily & Weekly Routine

Been feeling pretty solid lately, except for part of last Saturday. I've been on this new health protocol with Tom Nikkola for 3.5 weeks and am starting to reap some rewards, so I am stoked about that.

Here's a rundown of the protocol and what my days/weeks look like...

  • High protein diet, target 165g
  • 3-4 meals per day, no snacking
  • Meals every ~4 hours
    • Breakfast (usually between 9-10a): 3 eggs, 3-4oz turkey/chicken/pork sausage, protein shake
    • Lunch (usually between 1-2p): 6oz chicken, either as a salad or with some rice/quinoa and a veggie (usually broccoli or green beans)
    • Dinner (usually between 5:45-6:45p): 4-6oz ground beef (usually a burger on lettuce bun), coconut yogurt with scoop of collagen, walnuts, chia seeds, flax, blueberries, and green apple
  • Yin yoga 4-5 days/week (mornings or evenings)
  • Resistance training 3-4 days/week (always mornings)
    • 3 sets dumbbell press with light weight
    • 3 sets dumbbell rows with light weight
    • 3 sets air squats (no weight or light weight)
    • Recently implemented a core workout-- Russian twists, 3 sets
  • My approach with work outs has been extremely conservative because in the recent past my body has not responded well to the stress of working out due to the increased heart rate. My body hasn't been handling any kind of stress well for years, so I basically gave up on working out until Tom explained this low and slow approach. Most of the time, it doesn't feel like I'm doing much, but I need to teach my body that it's safe and build some toning and strength to have a foundation to start to build upon. I also have a chronic neck/shoulder weight lifting injury that flares up if I go too hard. Like the turtle, slow & steady I go.
  • Been aiming for 2 mile walks almost every day in the evening
  • On several supplements to help my body process folate since I have both variants of the MTHFR gene mutation. Seems like this may be a big reason why I wasn't recovering from Lyme disease, my body wasn't able to detox and function properly because of this mutation.
  • I get out in nature as much as I can. Thankfully, I live near the woods. I love breathing the fresh air, smelling the delicious scents, listening to the birds sing their beautiful songs, connecting with all the animals and trees (yes, I talk to them...and you should too), reminding myself this is where I come from: Nature.
  1. First thing in the morning I have hot lemon water with a tablespoon of Baja Gold sea salt
  2. Second think I do is my 2 lymphatic exercises that I learned from taking the Lymph Mojo course by Stop Chasing Pain's Dr. Perry Nickelston
  3. Third is usually either yin yoga or resistance training (alternate days)
  4. Then breakfast and start my work day or weekend
  5. I've been throwing in random times of 4x6 breathing (in nose, out mouth) and meditation, usually never long, just a few minutes here and there. I'd rather do it more frequently throughout my day instead of focusing on longer practices. I find that by taking this approach I do it more often because it doesn't feel like it's going to take up too much time; then by spreading it sporadically through my day, I'm starting to do it while I'm working, walking, doing dishes, etc. My goal is to make it a regular habit, not a practice. The challenge to any healthy lifestyle change is sustainability. 
That's the gist of what my life looks like in this season. Weekends are almost always low key. I focus on resting and recharging and usually try to get out for a walk in the woods with a friend or my wife. Forgot to mention, every Monday evening I speak with my mentor for about an hour. Always a precious time. Then some more sporadic phone chats with my sister and one of my best friends. I keep my circle small. I don't socialize much simply because I live my life so differently than most do. I don't drink alcohol and am not into hanging out unless it's going to be meaningful, authentic conversation...OR to watch an Eagles game (GO BIRDS!). 

Over & out. 

Comments

Popular Posts