The 4 Disciplines of Execution
Carb Manager App:
Dr Eric Berg on YouTube:
Keto and IF Start Here
Thomas DeLauer on YouTube:
5: A Typical Day
Most days I wake up somewhere between 6:00 and 6:30 AM. The first thing I do related to this lifestyle journey is hit the bathroom scale. Once I check my weight, I snap a photo of the reading, record it on my tracking sheet and mark off my scores for the previous day’s Lead Measures.
Next I’ll mix up and drink my ACV cocktail. I believe this elixir truly helps to manage my appetite through the morning. If I have any food prep to do for the day, I’ll usually do it at this time.
NEWS! Around 930 am I drink 300ml of coffee with 1Tbsp of grass-fed butter, 1 Tbsp of MCT oil and a pinch of salt. I buzz it up with a stick blender and add about 1/2 Tbsp of cinnamon. (I had never drank coffee before last October 2019)
My main meal typically occurs somewhere between noon and 1 PM, occasionally it might be as early as 11 AM, depending on my business schedule for the afternoon. There is some variation in this meal, my most common “break fast” is a two egg omelette with spinach, topped with 6 ounces of sliced beef steak, sautéed bell peppers, chopped jalapenos and colby jack cheese. Honestly, some days lately I only eat about two thirds of this and save the rest for later that day, or the next. I take my supplements with this meal.
Throughout the day I drink water every chance I get. At home I drink filtered water from the tap, usually with a little ice and a squeeze of lime. When I’m on the road, I keep a case of bottled spring water with me, and whenever I finish a bottle I put a new one in my cupholder.
About 4 PM or so, I’ll have my second meal (or a snack),
typically consisting of a mixed green salad, usually including my famous Spinach Milkshake and maybe some grilled chicken thighs, or a hamburger patty (70/30 ground beef). If I do a salad, I like Bolthouse Farms Cilantro Avocado yogurt dressing. Occasionally I will treat myself to something sweet, usually a blueberry or spice flavored mug cake, made with almond or coconut flour and a natural sweetener like Stevia.
I don’t really find myself having hunger much, throughout the day. If I do I’ll drink about half a bottle of water and that helps to satiate me. At the end of the day, close to bedtime I’ll often drink a cup of chamomile tea with a tablespoon of ACV, a squeeze of lemon juice and a dash of cinnamon.
As mentioned previously, during the first couple weeks I experienced some afternoon energy crashes. I overcame them with about a 40 minute nap (sometimes in my car). Since then, I seem to have gotten past the energy issues and feel alert and well through the day.
Next up: dealing with restrictions & challenges.