Look up! If you’re reading this at 4:30am on the West Coast, first off, you’re insane. But secondly, it’s still dark outside and you can watch two meteor showers peak at once before sunrise!

If the sun is already up where you are, don’t fret; last night/this morning may have been the peak, but you can still see a good number of these meteors over the next couple weeks. ☄️ 

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🗓️ My ideal daily routine (if I was optimizing for health and fitness)

Not every day can be perfect. Most can’t. But if everything went exactly according to plan, and I had the budget—which isn’t as out of reach as it may seem, aside from buying a sauna lol—it could be pretty attainable. Your ideal day is not as impossible to design as you think it may be.

This schedule below is built around a 9–5 work schedule (which in my ideal day, wouldn’t be the case, but hey, we’re keeping it realistic). Also note that I’m single and have no dependents, which makes this much easier!

Your ideal routine for health would probably look different from mine, and it should. But based off my knowledge, goals, and preferences, this is how I would set up an ideal daily schedule and regimen to follow on as many days of the week as possible.

Morning

• 6:00–6:30 am: Wake up

• 6:30: Cold plunge

• 6:35: Caffeine (coffee, yerba mate, or Celsius probably)

• 6:40: yoga/stretching

• 7:00–7:30/8:00: 30–60 min. of fasted morning cardio. Zone 2 most of the time, HIIT once or twice/wk. Running, walking with ruck sack/weight vest, or rowing

• 8:00–9:00: Shower, read, news, morning supplements, antioxidant protein smoothie:

  • Supps: Urolithin A (Mitopure), AG1, multivitamin

  • Smoothie: 2 servings mixed berries/fruit, 1 serving frozen spinach, 1 serving greek yogurt, 12 oz. Fairlife milk, 1 serving organic grass-fed whey protein powder, 1 serving chia & flax seeds, ½ serving mixed nuts (~60g protein, 10–15g fiber)

• 9:00–12:00pm: Work, alternating between sitting, standing desk, and walking pad

Afternoon

• 12:00–1:00pm: Lunch & pre- or post-lunch 20–30 min walk:

  • Something like a grilled chicken salad (~50g protein, 2 servings veggies)

• 1:00–5:00pm: Afternoon caffeine/coffee, work with 20–30 min. walk break in the middle

• ~3:00/4:00pm: Afternoon protein snack of choice (~20–30g protein)

• 5:00–6:30pm: Evening resistance training workout

  • Upper push, upper pull, or lower body workout

  • 5–10 total sets per muscle group at 2–0 reps from failure in the 5–12 rep range

  • 2–4 sets of core exercises or targeted rehab/prehab work

  • Sauna: 20 minutes at 190º+ 

Night

• 6:30–7:30: Shower, high protein dinner

  • Something like ground beef/turkey, a veggie, beans/lentils, a carb, etc. (~60g protein, 10+g fiber)

• 7:30–9:30: Social time with friends or alone time (sports, shows/movies, walks, games, choir, call someone, etc.)

• 9:30: Sauna if not done post-workout, read, wind down, etc.

• 10:00: Nighttime supplements & meditation + gratitude journal

  • Supps: Fish oil, magnesium, ashwagandha

• 10:00/10:30: Sleep!

So what do you think? How does this day sound to you? Is there anything you’d add or remove?

Reply to this email and let me know how it stacks up against your ideal day. I’d love to hear it!

✅ Take Action

Every newsletter's Take Action section will invite you to take small steps to improve your health. Recognizing that we all have different capabilities, I'll offer three different levels of action you can choose to take.

Level 1: Implement one change to your daily routine to make it more ideal.

Level 2: Pick or replace a habit or two that you can do 90% of days every month to better take care of yourself.

Level 3: Write out your own dream daily routine, and take action steps to make it your reality.

✍️ Drew's Picks:

• Rewire: Learn how to break the dopamine loop of scrolling on your phone, and take control of your scroll.

• Feed thyself: Top 50 countries that could sustain themselves on the food they produce in-country.

Catch you here next week, same time, same place! Hope you can see some meteors, but the Perseids—my favorite—are yet to come in several weeks.

Keep moving,

Drew

The content in Move to Improve is meant to be informative in nature, but it should not be taken as medical advice. It is always a good idea to consult with a trusted health professional before making any major lifestyle changes that could have a significant impact on your health. This is not a medical resource, and any opinions and articles are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional. Please think critically and take what I say with a grain of salt (aka don’t sue me).