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 Guide to Biohacking.
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 like the sleep mask from Bon Charge.
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 move to the sunniest place in my home. That's outside, on the patio. 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.
I usually read a book first thing, but I also journal. Did you know journaling is good for you? "But I don't like journaling." I know, neither did I, but if you dislike journaling or don't feel like it's for you, then you need to read this book. I've found that the people who don't think journaling is important or who say they don't have time for it are the most out-of-touch with their emotions, and the most unhappy in life. Sorry if that hurts - it's just the honest truth. The less you want to or think you can journal, the more important it is that you do it.
I spend about an hour just letting my body and mind wake up in the morning. A little movement is great - swimming in a pool, going for a walk, taking a quick run, or hitting a punching bag are things I strongly recommend. There's nothing I like more than hitting the heavy bag in the morning for just 5 or 10 minutes.
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 shower and shave after breakfast. Then I upload my Oura ring data from the night before and see how I'm sleeping, how ready I am for the day, and what my HRV has been over the prior 24 hours.
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 4 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.
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 get my salt and my herbs from Mountain Rose Herbs.
I usually get back to work around 7 pm. I answer emails at night - I don't really understand why. Maybe because I hate answering emails? I sometimes watch a movie with dinner - I love movies.
I wear my blue blockers after sundown and all the lights are low in blue light. I like the incandescent bulbs from Hudson Lighting and the LED bulbs from Bon Charge. I wear RaOptics and VivaRays blue blockers.
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:
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And that, for now, is my daily routine and the gear I use to get it done.
Until next time, be well,
Dr. Stillman
Dr Stillman, I would like to refer you to Sally Norton's book Toxic Superfoods. Those of us who think we are eating healthily can overdose on oxalates fairly easily. Dr Mercola interviewed her recently and blew our minds! We are already receiving the benefits of a shift away from high-oxalate foods.
Fun to read your routine, not totally unlike my own, except I'm not as regimented about what I eat, and I certainly don't get enough sunlight. I journal frequently, and love to go over what I've written. Amazing the answers to questions I get! Your sharing has had me look at my diet. Thank you, Dr. Stillman!