MY DIET + DAILY ROUTINE
This is my typical day / routine when I’m home at my cabin in the mountains of Flathead Valley, Montana.
I attribute my ENTIRE lifestyle of outdoor adventures and challenges to my diet and daily routine. You may love the life you see me living and wish you could live that way too...
And you can, but I'm telling you, it ALL starts with good habits in your diet and daily routine.
I can't overstate this enough...
When it comes to me, having some structure and a plan for my day has been so impactful and important for my mental health, managing my stress and anxiety, accomplishing my personal and business goals, and just having more overall success and joy in all areas of my life.
Here's how you can have more of those same things.
First, you must find the people, places, and things that bring you joy, and fill your being with positive energy.
My days are based around fitness, biohacking, human optimization, outdoor adventure, entrepreneurship, self-care, social connection, and personal transformation.
For those new to the term "biohacking"... it simply means I'm hacking my biology to optimize my body's overall health and performance. I use 9 simple, and all natural biohacks everyday for human optimization, and I've built a lifestyle with the unlimited energy and insane health its given me. Basically, it's helping me stay alive longer and in incredible shape along the way.
Here's how it works:
6:30a - 8:00a
I wake up around 6:30am, and never set an alarm. Understanding your body's circadian rhythm is one of the BEST overall "biohacks" that you can start doing. It simply requires setting a morning and evening routine, and sticking to it. (this alone will transform your life)
Upon waking up, I drink a liter of room temp living spring water. (never crap purified water bought from the store), and then usually I'll answer the call of nature... while motivational affirmations play in the background.
I then head outside in only shorts to let the sun's natural blue light and the elements of nature signal to my body that it's time to wake up and kick ass, again. Yes... I do this even when it's freezing cold in the winter.
I then do my Morning Mobility and Warmup... which consists of 10-15 minute yoga flow, followed my 100 pushups and 100 air squats. If it's nice enough outside, I'll do it barefoot in the grass (another insanely healing biohack). If it's cold AF out... I'll come inside.
After that I sit and meditate for 10-15 minutes. I don't use anything to do this, but some people are very found apps such as Headspace, or Calm, or Simple Habit. If you just HAVE to have something... I would suggest using YouTube to find some binaural beats, since sound therapy is an INCREDIBLE biohack for health, healing, and performance.
I come back inside, and put on coffee and journal for 15-20 minutes. I write down a few things I'm grateful for, a few wins I want to celebrate from the day before, and then recap my game plan I wrote the night before.
If you're like I used to be, then you probably say things like "I don't need to write it down, I have a steel trap right up here". Well the problem with that is that your subconscious doesn't feel the same way.
When you never write anything down, or express the thoughts and emotions inside of you... it's like holding on to two heavy bowling balls, and never getting to put them down. It's the same with trying to "hold" everything in you mind. So just shut up, grab a journal, and start a habit of writing.
This "biohack" changed my whole life.
8:30a - 10a
When I finish journaling and reviewing my day, I start my "work day"
Now, I realize my "work day" is drastically different from 99% of people on planet earth. But I would like to remind you that I worked my face off for the last 8 years to build a business that I can now run from my phone, with only 1-2 hours a day.
For others who have freedom like me, or who are working towards having financial and lifestyle freedom, this step in my daily routine... IS the reason I've been able to create freedom in lifestyle and finances.
It's called Time Blocking and is arguably the #1 "performance and productivity hack" that you can use to get there. In the beginning years ago... I would set three 45-minute time blocks in my schedule each day.
I would then focus on accomplishing THREE things and only THREE things each day. After 8 years of hard work (and a lot of mistakes lol)... I now only have one time block in my schedule, it's 10-120 minutes long, and it allows me to help thousands and thousands of people all across the world get physically and mentally healthy.
It may be taking calls with new clients, actually coaching existing clients, planning or development on a product or service, or recording and creating content.
Anyways, after journaling... I create my time blocks, work the time blocks with everything I got, and then move on with the rest of my life and energy.
10a - 12p
By the time I "leave the office"... it's only 10 o'clock in the morning and I have the rest of day to explore and go on adventures! But first I go get a workout in! (I follow the 100 Day Fit For Adventure Challenge Protocol).
I don't know about for you, but for me, I absolutely love training my body and mind through functional and dynamic workouts that really challenge me in a short amount of time. I don't have all day to hang out at the gym (or even go to a gym for that matter).
My workouts are short and sweet and incredibly impactful. It's how I'm able to go on so on me outdoor adventures to really remote areas that most people can't get to. Health is wealth, never forget that.
12p - 1p
By this point, you've probably wondered "What do you eat for breakfast, Marshal?"
Well I hate to disappoint you... but I don't.
I don't eat breakfast anymore, and I haven't for about 2 years. Now that doesn't mean that I NEVER eat breakfast, because sometimes I while traveling or in a social setting. But by and large, even though breakfast food is my FAV... I just never eat breakfast.
Firstly... it's SO much easier. Skipping breakfast is one last thing I have to do or think about.
Secondly... recent science has proven that intermittent and prolonged fasting may be the #1 biohack for naturally reversing disease, increasing life span, reversing aging, enhancing energy, and so much more. (Salk Institute, Dr. Longo)
I began intermittent fasting when I started learning about how the body works better when you're fasting daily, it all began to make sense. As a result, I'm healthier, leaner, more muscular, and with way more energy at 36 than I was at 26!
An added benefit of drinking black coffee in the morning in a fasted state, is that it actually supports and boosts a cellular recycling process in your body called Autophagy... which helps you fight disease and live longer.
Depending on what I've been eating the days before, I'll fast anywhere from 16-24 hours a day, seven days a week. I even throw in a 72 hour fast once a quarter.
However, when it's time to eat, I eat a whole food, 80% plant based diet. Even though I LOVE meat, I only consume 4-8 ounces of meat, every 2-3 days.
I just want to say, I went 100% vegan for all of 2019. I have found that MY body responds best to meat and eggs in my diet. (I never eat any dairy and I try and limit most grains).
4 whole eggs scrambled
Broccoli, Kale, Mushrooms, Onions
1/2 C Rolled Oats
2 Tbs Raw Honey
Tbs Chia Seeds
After lunch I'll sit and read a book or listen to a podcast or audiobook. I may even float off for a short 10-20 minute power nap. (boom! another biohack!)
1p - 5p
Once 1 o'clock rolls around... I'm outside exploring Montana or traveling among the wilderness somewhere else! Being in nature and the great outdoors has completely and utterly changed my life.
As someone who's always dealt with anxiety, depression, mental health and attention disorders...
Which then led to addictive and compulsive habits that began to destroy my life...
Like attempting suicide and barely surviving...
Or to dropping out of college 5 times or the time I got divorced...
And even after all of the personal development and coaching...
Even after launching a successful business and traveling the world to speak on stages as a transformational speaker...
Even after helping thousands of people change their lives and making more money than I thought I ever would...
The ONLY place that I've found as much peace and joy and love and abundance... is when I get to use nature as a reflection for how I truly think and feel on the inside.
It's actually what led me to create the Born To Be Wild Club... so I could connect with others who are just like me, too!
Adventure Time for me can be things like hiking, biking, climbing, Stand Up Paddle Boarding, Kayaking, Camping, Fishing, Shooting, Foraging, repelling, off-roading, exploring and/or a whole lot more.
This is my time of the day to ENJOY my life by being present and fully plugged into the experience. Living intentionally and not letting another moment pass me by that I try to hide from or numb myself to.
Depending on where I am and what I'm doing, I'll usually get a big old salad and a piece of fruit around 2 or 3 pm.
EXAMPLE SALAD + FRUIT:
1/2 C Beans (I rotate through varieties of beans/lentils)
1/2 C Quinoa
Couple big handfuls of Power Greens
If I don't end up eating a salad during the day, I'll generally squeeze a smaller appetizer size one in before my dinner.
5p - 6p
I make dinner for myself. I don't do leftovers and I don't buy pre-made stuff. I know this may sound corny... but preparing my food everyday allows me to make an energetic connection to it, which allows me to give it gratitude for the nourishment it gives my body.
Hippocrates famously said, "Let food be thy medicine and medicine be thy food". I fully understand that plants become plants because of energy and nourishment from the sun and earth and air and dirt.
I'm aware that it then takes time for those plants to grow.
When I eat food that's real and grown from the earth, it's an energy exchange. All of the sun and rain and dirt that went into creating that plant, now goes in to creating me.
The time I get each day to give love and thanks for a process that I have NO IDEA how it even works (like putting how food literally turns into your body)... is some of the best parts of my day.
I take a few puffs, put on some classical or jazz music, and I dance my tail around the kitchen while preparing myself ( or guests) some amazing and nourishing foods!
6oz Bison Tenderloin or Fresh Trout
1 C of Power Greens
Mashed Sweet Potatoes
Usually something sweet like some "healthy" cookies or coconut ice cream (because life is short and I work hard lol)
6p - 9p
Let me tell you something I love to do... relax and watch movies. And almost every night around this time, that's what you'll catch me doing when I'm home. I like all kinds of movies, but I'm a sucker for a good RomCom or "Chick Flick"!
Don't let the muscles and outdoor ruggedness fool you, I'm a big old softy at heart!
9p - 10p
By 7 or 8 my phone is on airplane mode and put away for the night. At 9pm though, it's time to ditch the lights. I turn all electronics and begin my night routine. I'll journal, meditate, and stretch while listening to binaural beats.
By no later than 9:30 all light will be out, only candle light. Which gets me ready for a sound and peaceful slumber to repair and recover so I can live a long, healthy, and happy life.
SUPPLEMENTS I TAKE:
Hemp Protein Powder
WHAT SHOULD YOU DO NEXT?
Are you ready to live a healthier, happier, and more natural lifestyle?