Supercharge your day with these productivity booster foods
Many people ask me how my productivity stay so high. Waking up at 5, meditate, have coffee, go to the gym and still be in the office by 8:45. In addition I am well trained and lean with only 10-12 % body fat. Not to bad for someone that is soon to be 40.
Well it is not hard. You can do it to. Actually anyone can do it. It all comes down to taking care of your body and eating the right things.
To make sure I am alert, feel really good, build muscle and stay lean I do a slow-carb diet food plan based on Tim Ferris book the Four Hour Body. Further down in the article I give you a description on how the diet works in detail.
Daniels daily routine for success
To be at my absolute top this is what I would do during a day.
5:10 AM – Wake up and don’t snooze. Instead I try to go up as soon as possible.
5:30 AM – I eat four eggs fried in coconut oil, sallad, legumes and sauerkraut. I drink a glas of water and I eat my pills of Zinc, Garlic, Vitamin C and B.
5:45 AM – I meditate for 10 minutes using Headspace a brilliant app that have really helped through some though times. Get it at www.headspace.com
6:00 AM – I walk in to town
6:20 AM – I arrive at my favourite coffee place, Bar Centro and drink a Cafe Macchiato while talking to the owner and reading the daily newspaper. I love this moment of the day. I just am!
6:40 AM – I arrive at the gym and start to stretch and warm up and then I start my work out routine.
8:00 AM – I am finished, quick shower, protein shake mixed with creatine and then I walk to the office.
8:45 AM – In the office holding a cup of coffee doing our daily sales meeting
12 PM – I have lunch with good combination of vegetables, legumes and some type of meat or protein rich vegetable.
3 PM – I have skipped afternoon snacks and instead I drink coffee.
7 PM – I have left work and I eat dinner that contains vegetables, legumes and some type of meat or protein rich vegetable. I drink water and I have some pills of Vitamin-D and Magnesium.
8 PM – I work or do some of my private projects
10 PM – I am supposed to be in bed. This never works of course so usually I am bed sometime between 10-11 PM
I just want to point out that I am not perfect, and I don’t do this every day. Sometimes I travel, I eat lunch with friends, I have a drink or two. If you don’t live a little it would be boring. But I try to make this my routine, meaning this is what I do 80%. It gives me focused energy and I don’t feel tired even though I am working really long days. I try to avoid sugar since it makes the blood sugar go up and down and makes me really tired.
The Supplements I eat
By eating clean and healthy you will get the most vitamins and minerals you need. I have decided to add below to my daily routine to boost my health, performance and to avoid deficiency.
Morning – Immune System Boost
Before, During and After Exercise – Increase muscle growth
Protein Supplement – You need protein to build muscle and become stronger. Read more at Examine
Evening – Deficiency Protection
Magnesium – Magnesium deficiencies are the second most common deficiency in developed countries, the first being Vitamin D. I make sure to not to take Magnesium with Zinc since they take out each other. Read all recommendations and research at Examine I buy the following product Magnesium Synergi (only available in Sweden)
Vitamin B – Good for many things and there is a risk of deficiency so I take it for prevention. I buy the following product B-Komplex (only available in Sweden)
Comment about my choice of diet and supplementation
There is no right or wrong when it comes to food, diet, routines and supplements. This article is about what works for me, my body and my situation. You need to find out what works for you and make sure it becomes a lifelong routine. I created this page to inspire and give you links to all the resources I use. I wish you the best of luck to find your perfect health routine.
Slow-carb diet food plan by Tim Ferris
Below you have the details for the slow-carb diet that I follow. Most important is that I follow the diet strictly for 6 days and then on day 7 I have a cheat day where I eat what I want.
Slow-Carb Diet – what to eat – 6 days a week + breakfast on “cheat day”
- Eat the same few meals over and over again. Pick three or four meals and repeat them. Water, unsweetened tea / coffee with no more than two tablespoons of cream is acceptable.
- Proteins – as much as you like – egg whites with 1-2 whole eggs for flavor (or whole organic eggs), chicken breast or thigh, beef (preferably grass fed), fish, pork. Eat at least 20 grams of protein per meal.
- Legumes – as much as you like – lentils, black beans, pinto beans, red beans, soy beans
- Vegetables – as much as you like – spinach, broccoli, cauliflower, other cruciferous vegetables, sauerkraut, kimchee, asparagus, peas, green beans. There’s no need to limit yourself to these vegetables, although the more variety you attempt the more likely you are to quit as this makes the diet more complicated.
- Tomatoes and avocadoes are allowed. Eggplant is also mentioned as ok. There’s no discussion of other fruits used as vegetables, e.g. bell peppers and olives, but presumably they’re acceptable as well.
- Up to 2 glasses of red wine a day are allowed.
- Butter is fine. Cottage cheese is also acceptable. (Yes, this appears to contradict the “no dairy” rule below).
- Oils aren’t discussed in detail, although “good fats” are mentioned. Olive oil, grapeseed oil and macadamia oil, as well as nuts as a source of fat, are preferred.
- Canned foods are fine.
- Drink plenty of water.
- Timing: Make sure you have your first meal within an hour of waking (preferably within ½ hour), and have meals approximately 4 hours apart.
Slow-Carb Diet – foods to avoid – 6 days a week + breakfast on “cheat day”
- Avoid “white” carbohydrates. No bread, rice (including brown), whole grains, cereal including steel-cut oats, potatoes, pasta, tortillas, and fried food with breading. Cauliflower is ok.
- Don’t drink calories. Do not drink milk (including soy milk), normal soft drinks, or fruit juice. Limit soft drinks to no more than 16 ounces per day, as the aspartame can stimulate weight gain. No beer or white wine.
- Don’t eat fruit or fructose.
- No dairy because of its high insulinemic response on the insulinemic index (II or InIn) scale. Milk is better avoided. Up to 2 tablespoons of milk in your coffee is ok.
- Avoid refined soy products, if possible, including soy milk.
- Don’t deep fry foods – stir fry is okay.
- Be careful with “domino foods” – nuts, chickpeas (garbanzo beans), hummus, peanuts, macadamias. They are very easy to overeat and prone to portion abuse. A few almonds (5-10) are fine.
- Limit consumption of artificial and natural sugar substitutes, even agave nectar – they can stall weight loss.
Slow-Carb Diet – what to eat – 1 “cheat day” a week
- Take one day off a week, preferably Saturday as you’re not working and can recover the next day. The first meal of the day is not a binge meal. After that you eat until you’re a little sick, no restrictions. Start the diet at least 5 days before your designated sick day. The “cheat days” have guidelines to ensure that as much of the food ingested either goes into muscle tissue or out of the body unabsorbed.
- Drink plenty of water.
- Consume a small quantity of fructose (fruit sugar) in grapefruit juice before the second meal, to encourage defecation.
- Consume citric juices.
- Increase the speed of gastric emptying (passage of food through your stomach) to limit absorption; he suggests caffeine and yerba mate tea.
Some more tips and ideas can be found in Erin Frey’s article about the slow-carb diet and everything you need to know about it. -> Click here to read the article.
Infographic – Foods known to make us more productive at the office
I got a tip about this Infographic and I think it is a really good and give guidance of what you should eat. As you may notice candy is not listed ;-).
Click to Enlarge Image