◐ Daytime
Batch content ideas
Collects and batches content ideas ahead of time so production never stalls.◐ Daytime
Deep-work session
Protects an uninterrupted block for the most important creative work.◐ Daytime
Home workouts when traveling
Keeps up exercise on the road with hotel-room or bodyweight sessions.◐ 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.◐ 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.◐ 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.◐ Daytime
Afternoon strength or skill
Adds a strength or skill session later in the day.◐ Daytime
Fast until about midday
Typically delays the first meal until late morning or midday.◐ Daytime
Sensory deprivation float
Uses an isolation float tank periodically for mental reset.◐ 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.◐ Daytime
Constant reading
Reads widely every day to find edges in business and technology.◐ Daytime
Deep work and reading
Blocks focused time for research, writing and reading in his field.◐ Daytime
NSDR / yoga nidra
Uses non-sleep deep rest to restore focus after lunch or poor sleep.◐ Daytime
High-protein intake
Targets a high daily protein intake spread across meals.◐ Daytime
Cryotherapy or cold
Uses cryo or cold exposure for recovery and mood.◐ 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.◐ Daytime
Periodic water fasting
Has publicly described an 86-hour water fast as a reset; repeats fasts periodically.◐ Daytime
Light, disciplined eating
Keeps meals simple and disciplined through the workday.◐ 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.◐ Daytime
Environment design
Sets up his surroundings so good habits are the easy default.◐ Daytime
Two-minute rule starts
Begins hard tasks with a tiny two-minute version to beat inertia.◐ 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.◐ Daytime
Prioritized task list
Works from a short list of the highest-impact tasks each day.◐ 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.◐ Daytime
Mostly plant-based diet
Eats a largely plant-forward diet and keeps meat and sugar low.◐ Daytime
Habit tracking
Tracks key habits to keep the chain going and stay accountable.◐ Daytime
Whole-food, low-processed diet
Eats simply: quality protein, fruit and unprocessed staples.◐ Daytime
High-protein meals
Eats a largely meat-forward, high-protein diet through the day.◐ Daytime
Single top priority
Focuses the workday on one or two highest-leverage tasks.◐ Daytime · 08:00
Deep work block
Concentrates cognitive work in the late morning when focus is highest.◐ 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.◐ 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.◐ Daytime
Group workouts (fitness classes)
Uses group fitness classes to keep cardio varied and consistent.◐ Daytime
Regular bloodwork
Re-tests blood markers to track the protocol's effect.◐ Daytime
Low sugar and refined carbs
Minimizes sugar and refined carbohydrates throughout the day.◐ Daytime
Short intense training
Prefers brief, high-intensity, tech-assisted workouts over long sessions.◐ Daytime
Brazilian jiu-jitsu
Trains grappling regularly as both exercise and skill practice.◐ Daytime
Content creation block
Dedicates focused time to writing and producing marketing content.◐ Daytime
Red-light and PEMF
Uses red-light and PEMF devices as part of a recovery-and-energy routine.◐ 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.◐ Daytime
Nutrient-timed meals
Times meals and macronutrients around training and energy needs.◐ 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.