Dr. Stillman's Daily Routine

What I do and why I do it

People often ask me for my daily routine. I've created a lifestyle that fosters good health, and I've seen the same positive effects for patients that I've seen myself.

So here it is, along with affiliate product recommendations, a few jokes, and a teaspoon of common sense. For more information on these products and why I use them, check out Dr. Stillman’s Gear Guide.

Natural light wakes me up in the morning. If you have abundant artificial light (from neighbors or street lights) that would invade your bedroom, then black-out curtains might be the best investment you'll ever make. For those of you who travel frequently or for some reason don't want to bother with curtains, I strongly recommend a sleep mask.

I sleep with the window open in the winter (in Florida it's in the 60's and 50's overnight), and cracked in the summer just so the air doesn't get stale (but I don't let all the cold air out!).

I wake up and immediately 1) brush my teeth and 2) put on my favorite phototherapy patches. Then I put the kettle on to boil water for coffee or tea. I either drink coffee, chai tea, or green tea. I get my tea from Mountain Rose Herbs.

The first few hours of my day are what I call, “sacred time.” Step one, get outside for at least a few minutes, even if it’s just to walk to the end of the driveway and back. It might be as long as an hour spent on the patio. It depends on the day. Step two, I open my Bible and read at least a chapter or two. Step three, I pick up a book that somehow improves my life. I read books on business, psychology, medicine, and faith (Christ is King). Step four, I reach out to four people to join my team, Team Quantum Wellness. You can find out more about what we’re doing at our weekly meeting, which you can register for here. That’s my network marketing team, which you can join by clicking here and completing a brief survey.

Breakfast depends upon what my goals are for the day and for my physique. If I'm trying to gain muscle or strength, then 30 grams of protein at breakfast is absolutely essential, otherwise I will struggle to hit my protein goals for the day. I may make a smoothie, which consists of chia and flax seeds, seaweed powder, greens, frozen fruit, and protein powder. I add Dr. Stillman’s Detox Powder to this.

I shower and shave after breakfast. Then I get to work. I start with the tasks that require the most creativity - recording, writing, or working on my practice.

Around 10 AM, I start to see patients. At noon, I break for lunch. I spend about an hour outside at that time for my vitamin D. During the winter, I'll use my Sperti D lamp and my EMR-Tek Firestorm for 5 to 10 minutes, for my vitamin D and a hefty dose of infrared and red light. At 2 PM, I resume seeing patients for two hours.

I wrap up my formal work day around 4 pm and hit the gym 3 days each week. When I don't hit the gym, I hit the sauna. I use the Sauna Space Luminati. I usually get home from the gym by 6 PM.

I wrote more about my favorite types of light therapy (sauna, red and infrared light, etc.) here:

The Quick and Simple Guide to Infrared and Red Light Therapy

Dinner typically looks like this:

• Protein - meat, fish, or shellfish

• Seaweed

• Whole grains and legumes

• Nuts and seeds

• Stock, chicken or beef depending on the protein

• Greens, frozen or fresh

• Onions and garlic

• Herbs and spices

• Salt

• Fresh fruit

I explained my basic meal plan template here:

Dr. Stillman's Million-In-One Meal Plan

I get my salt and my herbs from Mountain Rose Herbs.

After that, I try to spend time with my family. I do, however, host weekly meetings for my team, Team Quantum Wellness. You should join us. Fill out this application to learn more.

I wear my blue blockers after sundown and all the lights are low in blue light. I wrote a quick guide to blue blockers here and a quick guide to fixing your light environment here.

I tend to go to bed around 10 PM, giving me a solid 8 hours of sleep. However, the rule is more generally that I get to bed 8 hours before I'm going to wake up. Consistency in this rule is critical. There are nights, however, when I decide to go to bed at 9 pm and other nights when I get distracted and go to bed after 10 pm.

Things that just tend to happen during my day:

• Walks, particularly on the beach

• Trips out for coffee or lunch - your day needs variety and you need to have local businesses that you frequent for your sanity (or maybe that's just me?)

• Texts or phone calls to family and friends

• Checking in on my social media

• Reading the news (very briefly - bad news is an addiction you should avoid)

Yes, all the gear above is absolutely essential to wellness. That's why I am so specific about product recommendations and why they are part of my daily routine.

For more information on why I use each of these products, check out this post:

Dr. Stillman's Guide to Healthy Living

And that, for now, is my daily routine and the gear I use to get it done.

Until next time, be well,

Dr. Stillman