Most people choose one lane: either they push their body, or they push their mind. But what if you’re building something that demands both? What if you’re training like an athlete, while coding, strategizing, and iterating like a founder?
That’s my life right now. I’m building Afitpilot, an adaptive AI performance coach for athletes who want more than static training plans. At the same time, I’m keeping my body sharp — because mental resilience starts in the nervous system, and the nervous system lives in the body.
Here’s the real routine. No fluff. No influencer gimmicks. Just the stack that keeps me focused, recovered, and in motion.
🕖 Morning Routine: High Voltage Activation
- Hydration:
500 ml water + pinch of sea salt + lemon — sometimes creatine (5g) if I train early. - Light:
15 minutes of direct morning sunlight. This isn’t spiritual. It’s neuroscience. Cortisol rhythm. Dopamine signaling. Discipline starts with sunlight. - Nutrient Stack (Taken with or after breakfast unless noted):
- ✅ Omega-3 (1–2g EPA/DHA) – with food (fat-based meal)
- ✅ Vitamin D3 (2000–4000 IU) – with food (boosts absorption)
- ✅ Magnesium glycinate – split dose:
• 150mg in the morning
• 150mg in the evening (1–2 hrs before bed) - ✅ Lion’s Mane (500mg) – with or after food, daily brain support
- ✅ L-Tyrosine (500–1000mg) – 30 min before training or deep work, on an empty stomach or with green tea
- ✅ L-Theanine (100mg) – taken with caffeine (coffee or matcha), smooths focus and reduces jitters
- Coffee or Matcha (90 minutes after waking):
Controlled. Intentional. No sugar spikes. No mind crashes. - First Meal (Post Hydration):
30–40g protein. Usually eggs, greens, oats, and berries. It’s not about “clean eating.” It’s about nutrient density, recovery, and brain fuel.
💻 Midday: Deep Work Meets Strength
- Training Block (late morning or early afternoon):
- Functional strength 3x/week
- Intervals or zone 2 cardio 2x/week
- Optional skill or flow-based day
- Post-Workout Nutrition:
- 30g protein (shake or whole food)
- 60–80g carbs (fruit, rice, sourdough, or oats)
- 5g creatine if not already taken
- Electrolytes if heavy sweat
- Cognitive Support Stack (for afternoon deep work):
- Rhodiola Rosea (200–400mg) – for stress resilience and mental stamina. It’s my go-to when the pressure mounts and I need to stay calm but dialed in.
- Optional: another 500mg L-Tyrosine if I’m running long focus blocks and need extra cognitive fuel
- Deep Work Window (Post-training to early evening):
I structure 90-minute sprints on Afitpilot. I don’t multitask. I treat my code like I treat my lifts: with presence.
🌇 Evening: Calm the System, Build the Body
- Dinner:
Protein (salmon, eggs, lean meats) + slow carbs + greens
I eat like I’m training for something — because I am. - Evening Wind Down:
- ✅ Magnesium glycinate (second 150mg dose) – aids sleep and recovery
- ✅ Ashwagandha (300–600mg) – if I’ve been under heavy stress
- ✅ No screen light after 9pm
- ✅ Reading, reflection, or movement — low-stimulation closing of the loop
- Sleep Target:
7.5 to 9 hours. Full cycles. Because no recovery = no output.
Why It Matters
I don’t do this for aesthetics. I do this because:
- Afitpilot deserves a founder with clarity and resilience
- I refuse to burn out or burn my brain for short-term gains
- Discipline is spiritual to me — it’s how I keep my integrity intact
This is a routine for people who want output without burnout, who want to feel sharp without spiraling, who want to build something real without losing their body, soul, or edge.
You don’t have to follow mine. But you better have your own.
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