chris
williamson

chris’s day.

• 6:59 am
  Up at 6:59 for the radio news

  “I wake up at 7am, or technically 6.59am so I can hear the 7am headlines on the radio. I’ve used a Philips sunrise alarm clock for 10 years now.” Five weeks earlier, in his February 2026 Q&A, it was “6 6ish”; in 2022–23 interviews, 7–7:30.

  sleeplight
• Before the phone
  Dressed and out for a walk

  “I get dressed and go for a walk before looking at my phone.” The walk and training are scheduled in his calendar.

  lightfitness
• After the walk
  LMNT, N1O1, then a Neutonic

  “An orange LMNT electrolyte drink and an N1O1 tablet,” then a can of Neutonic, the energy drink he co-founded, and “straight to the gym.”

  energy
• First 90 minutes
  No caffeine for 90 minutes

  “No caffeine within 90 minutes of waking. Just push your caffeine a little bit later.”

  energy
• Gym
  Train fasted, then a whey shake

  “I fast until after training. Afterwards I have a protein shake with Momentous grass-fed whey protein powder.”

  fitnessnutrition
• Mon, Wed, Fri
  Chest and back, shoulders and arms, legs

  “Just four sets per exercise, eight to 14 reps per set, and maybe between six and eight exercises per session… I can usually get it done in an hour.” An optional Saturday session; Sunday is typically off.

  fitness
• 10 am
  First meal around 10

  “My first meal is typically at 10am; it’s usually scrambled eggs, some light vegetables, maybe corn breakfast tacos.” Five weeks earlier, in his February 2026 Q&A, it was a 16:8 with “nothing until 1:00 p.m.”

  nutrition

• After meals
  A walk after eating

  “If I eat, I just use that as the trigger for a walk.” Walks through the day are “just a little 15 minutes.”

  fitness

• 7:30 pm
  Done eating by 7:30

  “I try to finish eating before 7.30pm.”

  nutrition
• 8 pm–6:30 am
  A screen-time blocker overnight

  he runs Opal “from about 8 o’clock until 6:30 in the morning,” and keeps social media off his main phone: “I have a cocaine phone and a kale phone.”

  focus
• During a movie
  Resonance breathwork

  “Ohm’s resonance breathwork lamp is outstanding… I do hour-long breathwork sessions while watching a movie.” In his February 2026 Q&A, his mornings opened with 10–20 minutes of resonance breathing, then meditation and about 10 minutes of reading.

  focus

• 9:30 pm
  In bed at 9:30, phone outside

  “Get into bed at 9.30pm, then I’ll read or watch some Netflix for a while.” He keeps “my phone outside my bedroom when I sleep”; on Diary of a CEO (Dec 2025) he called that “an instant 15% quality of life increase.”

  sleep
• In bed
  Eight Sleep, WHOOP, nose strips

  “It feels primitive or medieval to sleep on a bed that doesn’t have a liquid-cooled mattress top.” He has “tracked like 2,000 nights” on WHOOP and uses Intake nose strips.

  sleep

• Once a week
  One Zone 2 session

  “45 minutes at about 145 BPM. Just incline walking on a treadmill… put the treadmill at like 15 degrees and put it on 2.8 or 3.”

  fitness
• 28 minutes
  The Norwegian 4x4

  “The Norwegian 4x4 which Rhonda Patrick talks about, 4 minutes on, 3 minutes off, four rounds of as hard as you can go on some sort of cardio equipment is horrible, but such a game changer… It’s 28 minutes. You’re out.”

  fitness
• Daily
  Creatine, omega-3s, magnesium

  “5-10 grams of creatine a day, high quality omega-3s that are NSF certified. Big fan of magnesium, especially in the evening time.”

• Over the years
  1,500 meditation sessions

  “Five or six years of daily journaling on a morning, 1,500 sessions of meditation, maybe 1,000 of breath work.”

  focus