☀ Morning
Morning meditation
Meditates for about twenty minutes after waking to set a calm baseline.☀ Morning
Stability and mobility work
Starts many sessions with dynamic neuromuscular and stability drills to prevent injury.◐ Daytime
Batch content ideas
Collects and batches content ideas ahead of time so production never stalls.☀ Morning
Daily training
Works out every day — weights, cardio and boxing-style conditioning.☀ Morning
Regenerative therapies (publicly discussed)
Has publicly credited stem-cell treatment for his shoulder and surveys peptide therapies in Life Force.✦ Nighttime · 20:30
Sleep by 8:30 PM
Targets a long, regular sleep window as the protocol's single highest priority.☀ Morning
Methylated vitamin stack
Takes methylated B vitamins and minerals matched to his gene-test results.☀ Morning
Morning training (cardio/strength split)
Alternates endurance and resistance days across the week.☀ Morning
Make the bed
Makes the bed first thing as a small controllable win.✦ Nighttime
Consistent early sleep
Keeps a regular, early sleep schedule as the foundation of the protocol.☾ Evening
Review and gratitude
Closes the day reviewing wins and what he's grateful for.✦ Nighttime
Cool bedroom for sleep
Sleeps in a cool room to support metabolism and rest.◐ Daytime
Deep-work session
Protects an uninterrupted block for the most important creative work.☀ Morning
Hydrogen water
Drinks hydrogen-enriched water through the morning.☀ Morning
Review analytics
Checks traffic, rankings and key metrics first thing to guide the day.☾ Evening
No food close to bed
Finishes eating well before bedtime.☾ Evening · 19:00
Blue-light blocking
Switches to amber glasses and dim light in the evening to protect melatonin.☀ Morning · 05:00
Morning gym workout
Trains at the gym early each day as a stress outlet and fitness anchor.◐ Daytime
Home workouts when traveling
Keeps up exercise on the road with hotel-room or bodyweight sessions.☀ Morning
Email and inbox first
Starts the day working through email to stay responsive.✦ Nighttime
Screen dimming at night
Reduces bright light in the evening to protect sleep onset.✦ Nighttime
Early, protected sleep
Prioritizes an early bedtime and a dark, cool sleep environment.◐ Daytime
Zone 2 cardio
Trains steady-state cardio for mitochondrial health.◐ Daytime
Record the podcast
Spends long afternoon sessions in deep, unhurried conversation on the show.☀ Morning
Deliberate cold exposure
Uses cold showers or plunges for dopamine and resilience, several times a week.◐ Daytime
90-minute focused work bout
Protects an ultradian deep-work block for the hardest cognitive task.◐ Daytime
Hydration discipline
Prioritizes water intake through high-stress fight weeks.☀ Morning
Daily exercise
Trains most days, treating movement as a keystone habit.☀ Morning
Daily cardio
Does about an hour of cardio nearly every day via elliptical, workouts or basketball.◐ Daytime
Study new tech and AI
Sets aside time to learn emerging technology and AI to stay ahead.◐ Daytime
Daily biometric capture
Measures weight, temperature and other metrics to feed the protocol.◐ Daytime
Archery or hunting practice
Practices archery and hunts as a recurring outdoor pursuit.◐ Daytime
Regular exercise
Exercises to trigger beneficial metabolic stress and maintain fitness.☀ Morning
Fasted movement
Moves or trains in a fasted state, from mobility to harder workouts.◐ Daytime
Afternoon strength or skill
Adds a strength or skill session later in the day.☀ Morning
Delay caffeine 90–120 minutes
Postpones the first coffee to let adenosine clear and avoid an afternoon crash.☀ Morning
Breathing exercises (three sets)
Does explosive breathing sets to shift physiology before priming.☀ Morning
NMN and resveratrol
Takes NMN with a source of resveratrol in the morning as part of his longevity stack.◐ Daytime
Fast until about midday
Typically delays the first meal until late morning or midday.☀ Morning
No phone first thing
Avoids the phone right after waking to protect early focus.☀ Morning
Cold thermogenesis
Starts most mornings with cold exposure via a plunge or cold shower.✦ Nighttime
Magnesium and recovery stack
Uses an evening stack to support recovery and sleep.☀ Morning
Breathwork
Does a structured breathing practice to prime focus and calm.☀ Morning · 05:30
Zone 2 and resistance exercise
Does about an hour of daily exercise mixing cardio and strength work.◐ Daytime
Sensory deprivation float
Uses an isolation float tank periodically for mental reset.☀ Morning
Sauna sessions
Pairs cold with regular heat exposure.◐ Daytime
Grass-fed, low-toxin meals
Eats a high-fat, quality-sourced diet and avoids what he calls dietary kryptonite.◐ Daytime
Protect focus, avoid meetings
Keeps meetings to a minimum to preserve time for real work.☀ Morning
Gratitude journaling
Writes a short gratitude or intentions entry to start the day grounded.☾ Evening
Evening journal review
Closes the day with a brief journal entry on wins and lessons.☾ Evening
Light early dinner
Eats a smaller, earlier evening meal within the eating window.☀ Morning
Morning workout
Exercises early most days to set energy for focused work.◐ Daytime
Constant reading
Reads widely every day to find edges in business and technology.☾ Evening
No food before bed
Stops eating a few hours before sleep to improve overnight metabolism.☀ Morning
Cardio session
Adds treadmill, elliptical or hill work to round out conditioning.☾ Evening · 18:00
Data and metrics review
Reviews sleep, HRV and other tracked data to adjust the regimen.☾ Evening
Emotional health practice
Invests in therapy and self-reflection as part of overall health.☾ Evening
Evening reflection
Reviews how the day went and what to adjust tomorrow.☀ Morning
Coffee and news
Reviews the day's news over coffee before heading in.☾ Evening
Wind-down and reading
Reads and decompresses in the evening away from work.☀ Morning · 05:00
Blue-light therapy
Uses a bright-light device shortly after waking to reinforce morning alertness.☾ Evening
Neurofeedback / meditation
Trains his brain with neurofeedback-backed meditation practices.◐ Daytime
Deep work and reading
Blocks focused time for research, writing and reading in his field.☾ Evening
Metformin (evening)
Takes metformin, usually not on exercise days, as a metabolic lever.◐ Daytime
NSDR / yoga nidra
Uses non-sleep deep rest to restore focus after lunch or poor sleep.✦ Nighttime
Early bedtime
Goes to bed early to support the pre-dawn wake time.☀ Morning
Targeted supplement protocol
Takes supplements matched to bloodwork and gene testing under Brecka's protocol.✦ Nighttime
Consistent sleep
Aims for a solid night of sleep to support the next day's training.◐ Daytime
High-protein intake
Targets a high daily protein intake spread across meals.☀ Morning
Intermittent fasting
Compresses eating into a window, often skipping conventional breakfast entirely.☀ Morning
Hormone and peptide recovery therapy
Has openly discussed using testosterone replacement, growth-hormone and peptide-based therapies for recovery on his podcast.☀ Morning
Strength training
Lifts weights and uses kettlebells several times a week to maintain muscle.◐ Daytime
Cryotherapy or cold
Uses cryo or cold exposure for recovery and mood.☀ Morning
Hydrate with electrolytes
Starts the day with water and electrolytes before any caffeine.✦ Nighttime
Weekly weigh-ins and metrics
Tracks weight and health metrics on a regular cadence.◐ Daytime · 11:00
Final meal by 11 AM
Finishes all eating by late morning to widen the overnight fast.◐ Daytime
Midday walk
Takes a walk to think and break up focused work.☀ Morning
Cold exposure
Uses a cold shower or plunge to sharpen alertness.◐ Daytime
Periodic water fasting
Has publicly described an 86-hour water fast as a reset; repeats fasts periodically.☾ Evening
Afternoon sunlight viewing
Catches late-day light to buffer evening light sensitivity.◐ Daytime
Light, disciplined eating
Keeps meals simple and disciplined through the workday.☀ Morning · 07:00
Morning meditation
Meditates for about twenty minutes after waking to set a calm baseline.☀ Morning
Daily cold plunge
Begins every morning with an immediate cold plunge — no negotiation with himself.☀ Morning · 04:30
Wake at 4:30 AM
Rises before dawn on a fixed schedule to anchor a consistent circadian rhythm.◐ Daytime
Take the stairs / stay active
Builds incidental movement into the day rather than sitting for long stretches.◐ Daytime
Continuous glucose monitoring
Tracks blood glucose to understand how food and activity affect metabolism.✦ Nighttime · 20:00
Wind-down routine
Follows a consistent low-stimulation routine before the fixed early bedtime.◐ Daytime
Environment design
Sets up his surroundings so good habits are the easy default.☾ Evening
Sauna or heat
Uses sauna or heat exposure in the evening for recovery.◐ Daytime
Two-minute rule starts
Begins hard tasks with a tiny two-minute version to beat inertia.☾ Evening
Dim lights after sunset
Cuts bright and overhead light in the evening to protect melatonin.◐ Daytime
Nutrient-dense fuel
Eats clean fuel on event days, favoring greens, protein and supplements over heavy meals.◐ Daytime
Stay hydrated through the day
Keeps water intake up across the day to sustain energy.☾ Evening
Wind down and read
Ends the day reading rather than working late.◐ Daytime
Prioritized task list
Works from a short list of the highest-impact tasks each day.☀ Morning
Coffee and quick news scan
Reviews headlines and markets briefly over morning coffee.✦ Nighttime
No screens before sleep
Powers down screens ahead of bed to protect sleep quality.☀ Morning
Hydration and greens
Starts the day with water and a greens or nutrient drink.◐ Daytime
Brazilian jiu-jitsu
Trains grappling regularly as both exercise and skill practice.◐ Daytime
Weekend outdoors
Spends weekend time hiking or cycling outdoors to recharge and reset.☀ Morning
Peptide protocols (BPC-157, TB-500)
Has publicly documented using peptide protocols for injury recovery and performance in his books and podcast.☀ Morning
Priming ritual
Ten minutes of breathing, gratitude and visualization to set state before the day.☀ Morning
Peptide protocols (publicly discussed)
Has publicly discussed using peptides such as BPC-157 within his broader regimen.☀ Morning
Breathwork (30 breaths)
Does cyclic breathing rounds on waking to oxygenate and set state.☾ Evening
Blue-light blocking glasses
Wears amber lenses after dark to protect sleep chemistry.☾ Evening
No late-night eating
Stopped the late-night eating that defined his old schedule.✦ Nighttime
Cool bedroom
Keeps the bedroom cold to support deep sleep.☾ Evening
Evening family time
Protects time with family away from screens in the evening.☀ Morning
Hydrate on waking
Drinks water early to rehydrate before coffee.◐ Daytime
Mostly plant-based diet
Eats a largely plant-forward diet and keeps meat and sugar low.☀ Morning
Short intense workout
Uses brief high-intensity training, including specialized machines, to stay tour-ready.◐ Daytime
Habit tracking
Tracks key habits to keep the chain going and stay accountable.☀ Morning · 03:45
Wake at 3:45 AM
Starts the day well before dawn to get ahead of email and news.☀ Morning
Morning sunlight viewing
Gets outside for low-angle sunlight shortly after waking to anchor circadian rhythm.☾ Evening
Weekly habit review
Reviews habits and systems each week to course-correct early.☀ Morning
Vitamin D, K2 and omega-3
Adds vitamin D, K2 and omega-3 to the daily supplement routine.☀ Morning
Strength and rucking
Trains strength and carries a weighted pack to preserve muscle and bone.✦ Nighttime
Collagen and evening stack
Takes an evening stack aimed at recovery and sleep quality.◐ Daytime
Whole-food, low-processed diet
Eats simply: quality protein, fruit and unprocessed staples.✦ Nighttime
Consistent sleep schedule
Keeps a regular bedtime to sustain daily output.☀ Morning · 04:00
Read user email
Spends early morning reading messages from customers and employees.✦ Nighttime
Late but deep sleep
Sleeps fewer hours than most but guards sleep quality intensely.◐ Daytime
High-protein meals
Eats a largely meat-forward, high-protein diet through the day.☀ Morning
Longevity supplements
Takes a considered set of supplements and medications aimed at healthspan.☀ Morning · 06:30
First meal (Super Veggie)
Eats a fixed plant-heavy meal built around lentils, broccoli and greens.◐ Daytime
Single top priority
Focuses the workday on one or two highest-leverage tasks.✦ Nighttime
Cool, dark, consistent sleep
Keeps a regular sleep window in a cold, dark room.◐ Daytime · 08:00
Deep work block
Concentrates cognitive work in the late morning when focus is highest.☀ Morning
Green tea and coffee
Drinks green tea and coffee, which fit the low-sugar, polyphenol-rich approach.◐ Daytime
Afternoon training or jiu-jitsu
Trains a sport or lifts later in the day for a physical outlet.◐ Daytime
Focused work blocks
Structures the day around focused decision-making and meetings.✦ Nighttime
Earlier, longer sleep
Sleeps more since the overhaul and treats it as part of the protocol.☀ Morning
Cold plunge
Uses regular cold immersion for catecholamines and resilience.☀ Morning
Titanium tea and hydration
Drinks a morning tea blend and hydrates before doing anything demanding.☀ Morning
Light morning exercise
Does a brief kettlebell or movement session to wake the body up.☀ Morning
Butter coffee morning
Starts the day with his signature high-fat coffee in place of breakfast.☀ Morning
Sauna and contrast therapy
Follows cold with heat — sauna or hot tub — for circulation and recovery.✦ Nighttime
Sleep protocol
Protects a fixed sleep schedule in a cool, dark room as a top priority.◐ Daytime
Team and client meetings
Groups calls and meetings into set parts of the day.◐ Daytime
Nature walk or grounding
Spends time walking outdoors or grounding barefoot during the day.◐ Daytime
Clean, protein-forward diet
Cut sugar and processed food per the Brecka protocol; eats protein-forward meals.☀ Morning
Morning sunlight
Gets outdoor light early to set circadian rhythm and alertness.◐ Daytime
Group workouts (fitness classes)
Uses group fitness classes to keep cardio varied and consistent.☀ Morning
Red-light therapy
Uses red and near-infrared light for skin, energy and recovery.◐ Daytime
Regular bloodwork
Re-tests blood markers to track the protocol's effect.☀ Morning
Morning deep-work writing
Writes during the morning when focus is highest, before other demands.☀ Morning
Morning supplement stack
Takes fish oil, vitamin D and other supplements as part of a daily stack.✦ Nighttime
Consistent sleep and wake times
Keeps regular sleep and wake times to protect energy and focus.☾ Evening
Reading before bed
Reads fiction or non-work material to unwind at night.◐ Daytime
Low sugar and refined carbs
Minimizes sugar and refined carbohydrates throughout the day.☀ Morning
Sauna and cold plunge
Alternates a hot sauna with a cold plunge most days for recovery and stress resilience.◐ Daytime
Short intense training
Prefers brief, high-intensity, tech-assisted workouts over long sessions.☀ Morning
Skip breakfast (fasting)
Practices time-restricted eating by regularly skipping the morning meal.☾ Evening
Reading habit
Reads consistently each day to gather ideas and refill the well.◐ Daytime
Brazilian jiu-jitsu
Trains grappling regularly as both exercise and skill practice.☀ Morning
Phone-free first hour
Keeps the phone away in the first hour to start the day intentionally.☀ Morning
Early to the office
Arrives at work early to start on the day's priorities.◐ Daytime
Content creation block
Dedicates focused time to writing and producing marketing content.☾ Evening
Quiet reflection
Takes quiet reflective time to stay centered amid the workload.☾ Evening
Carb-forward dinner
Shifts carbohydrates to the evening meal to aid sleep onset.◐ Daytime
Red-light and PEMF
Uses red-light and PEMF devices as part of a recovery-and-energy routine.☾ Evening
Family dinner
Sits down for an evening meal with family, finishing eating earlier rather than late.◐ Daytime
Brazilian jiu-jitsu
Trains grappling regularly as both exercise and skill practice.◐ Daytime
Peak-state coaching blocks
Runs hours-long seminars managing energy deliberately through movement and state changes.☾ Evening
Avoid alcohol
Largely skips alcohol to protect energy and sleep.☾ Evening
Blue-light blocking at night
Wears blue-light-blocking glasses and dims lights in the evening.✦ Nighttime
Sleep tracking and optimization
Tracks sleep nightly and tunes bedroom, timing and supplements around the data.◐ Daytime
Nutrient-timed meals
Times meals and macronutrients around training and energy needs.☾ Evening
Evening wind-down
Backs off work in the evening more than in his pre-overhaul years.☀ Morning
Barefoot morning sunlight
Grounds barefoot outdoors in first light most mornings before anything else.☀ Morning
Peptide therapies (publicly discussed)
Discusses peptide therapies openly and has described using them within supervised protocols.☾ Evening
Plan tomorrow
Reviews the day and sets the next day's priorities before stopping.◐ Daytime
Learning and reading
Reads about marketing, business and trends to stay current.◐ Daytime
Walks and outdoors
Takes walks outdoors, sometimes in national parks, to recharge.☀ Morning
Journaling (Five-Minute Journal)
Writes a short gratitude-and-intentions journal in the morning and evening.