1. 30g of Protein Within 30 Minutes of Waking
My first meal is always high in protein and low in sugar. Within 30 minutes of waking, I get at least 30g of protein—usually from a shake. This isn’t just for convenience; it also ensures I start hydrating early in the day. I try to front-load my water intake, aiming for at least a couple of pints in the morning.
Why it Works:
- Supports muscle growth and recovery
- Prevents energy crashes later in the day
- Helps with focus and sustained performance
- Kickstarts hydration to set up the day
2. Taking Balance Oil – The Ultimate No-Brainer
This is the supplement I never skip. Balance oil doesn’t just help me feel great now, it also stacks the odds in my favour for 30, 40+ years down the line. Chronic inflammation is linked to nearly every major health issue, and this tackles it head-on while optimising my omega-3 to omega-6 ratio. And the best part? It’s effortless. No sacrifice, just long-term benefits.
Why it Works:
- Reduces chronic inflammation (linked to heart disease, cognitive decline, joint issues, and more)
- Enhances focus, recovery, and overall well-being right now
- Maximises the benefits of other supplements
- A simple, no-effort way to improve both immediate and long-term health
- [97% of those (over 1 million people) we’ve tested need this.]
3. Caffeine Control: Delayed Start & Early Stop
I used to grab coffee first thing, but now I wait at least 45 minutes before my first caffeine hit to let my natural wake-up hormones do their job first. I also swap in mushroom-based alternatives to keep my caffeine intake lower. And by lunchtime, caffeine is done—no exceptions.
Why it Works:
- Helps prevent energy crashes and dependency
- Supports better sleep and recovery
- Keeps my natural cortisol rhythm balanced
4. Doing Something Healthy – Every Single Day
No matter how busy or tired I am, I always do something consciously healthy. It doesn’t have to be a full workout—some days, it’s just a few minutes of breathwork, stretching, or a short walk. The key is keeping my mind engaged with my health, so it becomes automatic rather than an afterthought.
Why it Works:
- Reinforces a health-first mindset
- Keeps me physically and mentally engaged
- Provides flexibility while maintaining consistency
5. Closing Out the Day with Awareness & Creating a Buffer Zone
I’ve learned to be mindful of the pull of work and smartphone distractions, especially in the evenings. To avoid getting stuck in late-night emails or mindless scrolling, I’ve built a close-out routine that helps me switch off.
A big part of this is creating a buffer zone—a clear divide between work and personal time. Whether it’s a walk, reading, or just stepping away from screens, this transition helps shift my mindset. I also take magnesium and zinc before bed, which I’ve found beneficial for relaxation, sleep quality, and recovery.
Another key habit I’ve added is a few minutes of breathwork when I get into bed. This small action helps shift my body into a parasympathetic state, improving both sleep quality and recovery.
Why it Works:
- Creates a clear boundary between work and rest
- Prevents late-night overstimulation from screens
- Improves sleep quality and recovery
- Helps avoid mental fatigue and burnout
These daily actions are simple, but they make a huge impact. They improve how I feel today while setting me up for a strong, healthy future—and none of them feel like a sacrifice. The easier a habit is to maintain and the greater its impact, the more likely it is to become a permanent part of your life.
What daily actions do you swear by?