george
heaton

Co-founder and creative director of Represent and Represent 247

16 steps · last checked 19 oct 2026

a 4:30 workout, sauna and an ice-cold shower, the same meals at the same times every day, salt before long runs and ready for bed by 8.

from a 2023 Flannels day-in-the-life interview, Represent’s own Los Angeles vlog (2024), his 2024 Men’s Health cover interview and The Diary of a CEO.

what george uses see the routine

the stack · at a glance

what george uses.

stack as of feb 2024

5 items

supplements3

Salt (sodium)about 1,000 mg before a long run and 1,000 mg during
soon
Creatine used by 20on weight-training days; brand not clearly named
soon
Omega-3 used by 16on training days; brand not named
soon

gear2

Puresport muscle and joint balmwhat he rubs in after long runs (2024)
soon
Represent 247 ownsthe training clothes he designs and trains in

copy the whole stack

food · what he has described

what george eats.

pre-workoutbefore 4:30
banana + coffee
before training (2023).
1·’23
meal oneafter training
1 egg, 6 whites, oats
one whole egg, six whites and a bowl of oats or cereal (2023).
1·’23
meal twolunch
chicken, cabbage, cauliflower
eaten on a break from the office (2023).
1·’23
snackafternoon
protein yoghurt + mango
one of his two smaller meals (2023).
1·’23
dinnerevening
steak + lots of green veg
always steak, then a protein dessert, or cereal if a long session is coming the next morning (2023).
1·’23
chef meal prepin la
steak, chicken, eggs, broccoli
a chef cooked several days of meals: fillet and skirt steak, chicken fajitas, shrimp with cauliflower rice and ground beef (2024).
3·’24

the same meal times on weekdays and weekends1·’23
salt regularly; he credits it with not getting sick4·’24
daily non-negotiables: train, show up, diet4·’24

the routine · 16 steps

george’s day.

morning8 steps day3 steps evening2 steps night3 steps

morning

Before 4:30
Teeth, bed, coffee, out
he cleans his teeth, makes his bed, gets ready for the gym, makes a coffee and heads out; the first thing he thinks about is the workout of the day.
focus
Pre-workout
Banana and coffee
a banana and a coffee before training.
nutrition energy
4:30 am
Train at 4:30
a mix of weights and endurance: a CrossFit-style workout of the day with extra time added.
fitness
After training
Sauna, then an ice-cold shower
straight after the workout he uses the sauna and takes an ice-cold shower before work.
cold & heat recovery
Long-run days
Salt before and during long runs
around 1,000 mg of salt before a long run and another 1,000 mg during it, with about a litre of water beforehand.
energy
Training days
Creatine and omega-3s
on days he lifts rather than runs, he takes creatine and omega-3s.
Meal one
One egg, six whites, oats
one whole egg, six egg whites and a bowl of oats or cereal.
nutrition
From 7:30
Solo work and a power list
he gets to HQ around 7:30 and spends an hour to an hour and a half working alone: emails, planning the day and writing his power list, then a quick team briefing.
focus

day

12 pm
A walk after lunch
lunch at 12, then he always goes for a short walk after eating.
energy
Every 6–12 weeks
Change the training block
he rotates between CrossFit, Hyrox, marathon running and bodybuilding blocks of six to 12 weeks.
fitness
Long runs
Long runs for ideas
outside, without his phone; he says that’s where his best ideas come from.
focus

evening

6:30 pm
Steak, sauna and ice again
home around 6:30, he turns the sauna on, cooks a steak, then does the sauna and ice.
cold & heat recovery
From the sauna on
Phone away
his phone stays away from sauna time onward, unless there’s a launch.
sleep

night

Before bed
Read for half an hour
he reads for about half an hour; in 2023 it was Ryan Holiday’s Discipline Is Destiny.
focus
Every day
Exact food, exact sleep
after he started 75 Hard, he says no day went by without training, eating the exact calories he needed and getting the exact amount of sleep he wanted.
sleep
8 pm
Ready for bed by 8
by 8 pm he’s ready to sleep.
sleep

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sahil bloom

author of the 5 types of wealth · investor and writer of the curiosity chronicle

up at 4:15 for a cold plunge and three hours of deep work, the same breakfast every day, a walk after lunch, sauna with a book at night and in bed by 8:15.

see the habits