sahil
bloom

sahil’s day.

• 4:15 am
  Up at 4:15, every day

  he’s up by 4:15 every single day and in bed by 8:15 the night before, for eight hours of sleep.

  sleep
• Alarm
  Alarm across the room

  his alarm is his phone, kept in a nearby spot at least 10 feet from the bed and set just loud enough for him to hear, so he has to get up to turn it off.

  energy
• First thing
  Three to five minutes in the cold plunge

  the first thing he does is get in the cold plunge on the deck off the bedroom, for three to five minutes.

  cold & heatrecovery
• While the coffee brews
  His 5-5-5-30

  five push-ups, five squats, five lunges per leg and a 30-second plank, a habit he’s kept since early-morning college baseball practices.

  fitnessenergy
• Before breakfast
  Water with greens and salt

  a big glass of water with a greens powder and salt.

  energynutrition
• Before 4:45
  Cold brew, year-round

  he makes a cold brew coffee every morning, from a Cumulus machine.

  energy
• 4:45 am
  Three hours on the most important work

  at his desk by about 4:45, he keeps the hours before his son wakes for his most important creative project, with noise-cancelling headphones and usually classical music.

  focus
• 7:45 am
  The same breakfast every morning

  six whole eggs with raw honey, a cup of cottage cheese and two dates with grass-fed butter and sea salt, made for the family hour once his son is up.

  nutrition

• 9–11 am
  Training on the calendar

  a daily block for training, typically between 9 and 11 am: a mix of running and lifting.

  fitness
• Before training
  Mobility and foam rolling

  in marathon training, a 10–15 minute mobility circuit as his warm-up, plus 5–10 minutes of foam rolling, lacrosse-ball work on his feet and massage gun.

  recovery
• Lift days
  Compound lift first, core last

  during marathon training: four lifts a week on an upper/lower split, each starting with a compound lift for four sets of 3–8, then secondary, accessory and core supersets, in about 45 minutes. The run always came before the lift.

  fitness
• After lunch
  A 15-minute walk, phone left behind

  lunch with his wife and son, then a walk together; he leaves his phone behind.

  energy
• 12–5 pm
  A second work block

  after the walk, his second working block runs from about 12 to 5 pm.

  focus
• Every day
  A, B and C routines

  each routine has an ideal A level, a baseline B and a bare-bones C; he puts it at A on about 20% of days, B on 70% and C on 10%.

  focus

• About 5 pm
  Red meat and veg for dinner

  he cooks: usually about 16 oz of red meat with plenty of veg, and no carbs late in the day unless there’s a reason.

  nutrition
• After bath time
  Tomorrow on a notecard

  about 15 minutes of prep for the next morning, writing his two or three priority tasks on a 3x5 notecard.

  focus
• Evening
  1-1-1 journaling

  a few minutes on his 1-1-1 method: one win from the day, one point of tension or anxiety, one point of gratitude.

  focussleep
• Evening
  Reading in the sauna

  he takes his evening reading into the sauna for 20 minutes at 210°F.

  cold & heatrecoverysleep
• After a hard day
  4-7-8 breathing

  in for four seconds through the nose, hold for seven, out for eight through the mouth.

  focus

• Before bed
  A protein dessert

  a shake or protein dessert, such as cottage cheese with chocolate protein powder and blueberries.

  nutrition
• 8:15 pm
  Lights out at 8:15

  time with his wife from 7:30, then asleep by 8:15.

  sleep