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  • Adriano dos Santos

My Healthy Routine From Morning To Night

This daily schedule insures me that I get more energy, effective exercise sessions, healthier nutrition, and better sleep.

I always stress to my clients that it is not knowledge that ensures good health, but action. If you are not yet on the road to wellness, you can begin with this sample of a healthy day to get you moving. You can tweak the hours and supplements to your own needs— just use this as a guide. Remember the old adage, one that definitely rings true when it comes to nutrition: “If you fail to plan, you plan to fail.”

6:00 – 6:20 am:

Drink one cup of water with lemon, apple cider vinegar, and glutamine each morning. This simple habit keeps you hydrated, reduces inflammation, and is packed with lemon juice’s nutrients and phytochemicals.

6:20 - 6:30 am:

Make a delightful cup of bulletproof coffee, green tea with ginger, or my favorite - matcha tea.

6:30 - 7:00am:

Start my morning 15min meditation session preferably in the garden (being outside first thing in the morning, is very important for our circadian cycle and sleep quality)

7:30 – 8:30 am:

Before starting my 30-60 minutes of HIIT cardiovascular and strength exercises session I drink 250ml water with lemon and 5-7gr of creatine.

The reason I train on an empty stomach is that this will reduce elevated morning cortisol levels and burn extra body fat. In fact, an older study published in British Journal of Nutrition showed that people can burn up to 20 percent more body fat when exercise is done in the fasted state in the morning than when it’s done later in the day. Just goes to show you, timing is everything.

After the workout session, I’ve started recently taking cold showers for improved circulation, recovery, and immune system boost. Also straight after my workouts I drink at least 500ml water.

9:00 am till 6:00 pm:

I am at work, either in consultations, emails, writing nutrition/fitness programs, analysing lab tests results or meeting business partners.

12:00 pm: Lunch time (first meal)

Before all my meals (about 30min) I take one capsule of this ox-bile and one capsule of this digestive-enzyme-complex for improved digestion.

I vary my lunch every single day between smoothies, salads, pancakes, poke bowls, curries, and many more. My favorite first meal is having a creamy cold smoothie like this one. Check on my blog to see some of my favourite smoothies there. I also take some essential nutrients in supplement form, such as this high-quality multivitamin, a vitamin-D supplement, and capsules of omega-3 fish oils. This combo helps to reduce inflammation, boost immunity, lower blood pressure and ensure optimal health.

03:00pm: Afternoon meal

Have a snack that contains protein at mid-afternoon each day. Options can include a small apple with some pistachio, two boiled eggs, tomatoes with balsamic/olive oil dressing and a piece of feta cheese, hummus with veggie sticks, or this plant-based protein shake. I always keep a big bottle of water on my desk. Also, I like having a big teapot with high-quality organic tea in it. Drink the tea throughout the day in addition to your water.

6:00 –7:00 pm: Dinner Time

I try to eat my dinner as early as possible. Preferably three-four hours before bed to promote uninterrupted sleep. My plate usually includes lots of fibrous carbohydrates, made up of 50% veggies. About 20% of my plate is protein and I like eating mainly plant-based options like tofu, tempeh, this specific quorn product, and fat fish. Once and a while organic chicken or red meat. I’ve been cutting down the amount of animal protein sources and it feels great. The other 30% of my plates consist of fats and nutrient-rich ingredients such as ginger, curcuma, and powerful herbs. I love avocado, olive oil, and sesame oil as my sources of fats.

Together with my dinner I always take my second dose of omega-3 fish oils capsules with this meal and the enzymes as I already mentioned.

9:30 – 10:00 p.m.: Before bed ritual

I like spending at least 15min alone in the evening where I like to relax and concentrate on my breath, meditate, review my goals of the day, and write in my gratitude journal to wind down before bed. Also, I take another dose of glutamine, and 1 scoop of magnesium glycinate powder combined with another scoop of glycine powder. That helps me to relax completely and get a high quality of sleep.

10:15 – 10:30 p.m.: Bed time

I aim to get to bed before 10:30pm everyday. Consistency is important. I find it very important to sleep in a darkened and cool room for optimal recovery and to maximize the release of melatonin. Most sleep experts agree that seven to eight hours a night is optimal. However, some people may require more or less sleep than others. I try to wake without an alarm.

Download my free guide called “Kitchen Rescue Pack” and get some more ideas of ingredients and how to build your meals.

Try this schedule, and see if it works for you.


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