sahil
bloom

Author of The 5 Types of Wealth · investor and writer of the Curiosity Chronicle

21 steps · last checked 19 oct 2026

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.

from his 2025 GQ Real-Life Diet interview, his own posts on LinkedIn and X, his Curiosity Chronicle newsletter, his YouTube channel and a MyBodyTutor Q&A.

what sahil uses see the routine

the stack · at a glance

what sahil uses.

stack as of sep 2023

9 items

supplements6

Greens drink (AG1) used by 4in 16 oz of water each morning · pick: AG1
soon
Electrolytes (LMNT) used by 5with the AG1 each morning · pick: LMNT
soon
Creatine used by 205 g daily; brand not named
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Omega-3 (fish oil) used by 18brand not named
soon
Vitamin D used by 15brand not named
soon

show all 6 supplements

Whey protein used by 8one scoop a day at most
soon

gear3

Maurtengel 100s and the 320 drink mix on long runs (2023)
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COROS Apex 2 Protracked all his marathon training; he said he has no affiliation (2023)
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Cumulusthe machine that makes his cold brew (2025)
soon

copy the whole stack

food · what he has described

what sahil eats.

first thingfrom 4:15
water + greens + salt
a big glass with a greens powder and salt (2025); in 2023, 16 oz of water with ag1 and lmnt.
1·’25 2·’23
breakfast7:45
6 eggs, cottage cheese, 2 dates
raw honey on the eggs; the dates with grass-fed butter and sea salt. every single morning (2025).
1·’25 5·’24
lunchmidday
chicken or turkey, veg, rice
8–12 oz of chicken or ground turkey, a vegetable and sweet potato or rice (2025).
1·’25 5·’24
dinnerabout 5 pm
about 16 oz red meat + veg
he cooks; no carbs late in the day unless he needs them to hold his weight (2025).
1·’25 5·’24
before bednight
protein dessert
a shake, or cottage cheese with chocolate protein powder and blueberries.
5·’24
long runs90 min +
maurten gels + drink mix
a gel 100 every 6–8 miles; a 320 drink mix with 2–4 lmnt before his longest runs (2023).
4·’23

the exact same meals every day when he’s not travelling5·’24
1–1.2 g of protein per pound of bodyweight; 215 g a day in marathon training4·’23
high protein and higher fat, with carbs earlier in the day1·’25
on the road: 200 g+ of protein from big egg breakfasts, steak dinners and his own protein powder5·’24
a drizzle of raw honey with sriracha; stainless steel pans1·’25

in his morning waterag1ag1 · with lmnt in 16 oz of water2·’23 8·’24

link soon

in his morning waterlmntlmnt · mango chili in 20248·’24

link soon

on long runsgel 100 + 320 drink mixmaurten · runs over 90 minutes4·’23

link soon

the routine · 21 steps

sahil’s day.

morning8 steps day6 steps evening5 steps night2 steps

morning

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 & heat recovery
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.
fitness energy
Before breakfast
Water with greens and salt
a big glass of water with a greens powder and salt; in 2023 he described it as 16 oz of water with AG1 and LMNT.
energy nutrition
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

day

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

evening

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.
focus sleep
Evening
Reading in the sauna
he takes his evening reading into the sauna for 20 minutes at 210°F.
cold & heat recovery sleep
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

night

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

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joe rogan

host of the joe rogan experience · ufc commentator and comedian

a cold plunge first thing every morning, kettlebell circuits and a sled, the sauna at 189°F, wild game, and a daily stack of basic vitamins and fish oil.

see the habits