Luke's Personal Daily Routine and Biohacking

What does the first sort of hour of your day look like? How do you optimize mental, physical performance for the day ahead? Or do you not have anything? Bro, you understand I'm a real weirdo. So the first thing I do, I wake up, go into my kitchen, and I'm too lazy to actually make myself a coffee, so I pull down a thing of instant coffee and I put two tablespoons of instant coffee in my mouth, I put some water in there, I shake my head to disintegrate and I swallow it. And that's how I do it. That's like old school Mr. Bean. Yeah, that's what I do. And then, you know, normally it's like a little cuddle time with Zoe and the dogs.

and then man I just get my day started so you know it depends sometimes I go straight to the gym and I trains we've got a really nice home gym all Atlantis equipment and so for me by the end of the day I'm so exhausted that I'll say I'm gonna work out at 5 p.m 5 p.m gets there and I'm just done so I find that if I just go in and train in the morning get it over with and then start work okay cool and I guess on the other side of the spectrum do you have a specific like nighttime routine or anything yeah i do actually so nighttime routine is um is you know i'll work as long as my brain will work so i'll work and that's for me nowadays it's like if i'm if i start at you know 5 a.m and start doing stuff about five six o'clock my brain is just done so typically i cook it usually cook a semi-decent dinner i might sit we built a cinema room here and it's like a lecture room cinema room so i'll go in there crank on the projector i watch a little bit of netflix something like that and then um and then i'll have like the last kind of meal treat of the day is i usually eat a 700 gram uh container of greek yogurt so uh the the yo pro stuff i'll usually sit there and eat that and then you know i'll get in bed and maybe try to read a little bit or something and go to bed so but um like i i found a couple of papers on um on having like casein protein before bed and one of them it was they did a study it was 27.5 grams of protein 15 grams of carbs and like one gram of fat and they did another one that was 0.6 grams of protein per kilogram of body weight and what they showed was that the the people doing that study they tended to stay a bit more anti-catabolic while they were sleeping they ended up building more muscle especially specific to fast twitch muscle and they tended to be able to regulate their appetite more the next day so i said okay i'll try it so i started doing that for a couple of weeks and i found it was really effective especially when i was dieting so that's like i always plan for that to be my because i sit there and eat a bunch of netflix and i'll throw some blueberries in or something like that a perfect meal right before bed and the 700 grams is around 67 grams of protein so it's right up there like almost dead perfect with my body weight perfect um