andy
galpin

andy’s day.

• 5:30–6:30
  Wakes without an alarm

  “I wake up when my body tells me to, usually between 5.30 and 6.30am… I don’t use an alarm.”

  sleep
• First thing
  Dogs out, no podcasts

  he takes the dogs outside and skips music, podcasts and rituals: “I’m actually kind of anti-routine in that way.”

  focus
• 7:30
  Family breakfast with game meat

  two whole eggs, a cup of egg whites, a cup of berries, a slice of sourdough and 3–4 oz of elk, venison or bear, with a half-caf latte.

  nutrition

• Early afternoon
  Dog walk, no headphones

  after about four hours of work, 20–30 minutes in the hills with his wife. “No headphones, no calls.”

  fitnessfocus
• 1–2 pm
  Train after lunch

  lunch around 12–12:30, an hour to digest, then training. It splits the day into two work blocks.

  fitness
• Every quarter
  Blood tests, then adjust

  he tests his blood each quarter and adjusts his supplements and training goals to the results.

  supplements

• 6 pm
  Family dinner, half the plate veg

  always a protein, a starch, some fat for flavour, and half the plate non-starchy vegetables. No separate kids’ meals.

  nutrition

• Evening
  The kids’ wind-down sets his

  a 45–60 minute bath, teeth and stories routine for the kids sets his rhythm too. He doesn’t avoid screens but stays off work and the news.

  sleep