A Day in the Life of Dr. Mike
I tend to field a lot of questions about what my own routine is as it relates to nutrition, exercise and stress management. Like everyone, I enjoy eating out, love good bourbon and sometimes just want to take it easy. But I do these things in moderation and that is the big takeaway I want my patients to learn. I approach each day with the goal of making healthy choices throughout because that will help prevent illness and injury. Here is a snapshot of an average day for me - I hope you can take from this that it is possible for you to be healthy and enjoy the pleasures in life (in moderation)
Waking Up
I typically wake up around 5am. The first thing I do is the YTWL. It’s called YTWL because while doing the workout your arms will form the letters YTW and L. Here is a link to learn how! I also include high knees, squats and ‘good mornings’. This is a great way to incorporate a quick full-body workout before you start your day.
Next step - and it’s a critical one - I drink 10 ounces of water. After a night’s sleep, you end up with 6-7 hours of dehydration, so it is extremely important that you rehydrate, especially before coffee. I keep a water bottle on my nightstand to make sure I do this.
Finally, it is coffee time. I add creamer but it is 2 tablespoons of full-fat whipping cream. I then read for 15-30 minutes. Your brain is just as important as the rest of your body and it is important to keep it trained, too.
Breakfast
It’s true that breakfast is the most important meal of the day. I am a big proponent of protein and mine comes from eggs, pork, or fish in the morning. Some options for my breakfast include:
Eggs - fried, scrambled, or poached (I will use unsalted butter or duck fat to cook them.)
Nitrate-free bacon
Sausage
Lox and an everything bagel with full-fat organic cream cheese
Overnight oatmeal
Fruit like strawberries, blueberries, raspberries or pears
While I am making breakfast I try to multitask by unloading dishes and getting the kids up and going. Did you know that while unloading the dishwasher, you can get around 25 squats in? Give that a try next time, instead of just bending over at the waist to remove the plates and utensils, etc. Doing the squats then and there can help relieve back and hip stiffness!
Morning
Now I am in full dad mode as I get my three kids ready for their day. This includes more than just breakfast and getting changed. I try to get them drawing, thinking, reading - whatever will help them conquer their day! This also helps out their mom and teachers :)
From there I drink another 10 oz. of water and take my supplements. The kids also take supplements. This all ties into prevention, which helps keep you out of doctors’ offices (including mine!)
Workday
After I get to the office I usually have a second cup of coffee along with 60oz of water (that brings my total to 80 oz. so far) While I may not consume a full traditional lunch, I snack on nuts, seeds, fruits and vegetables throughout the day. This keeps me full and with enough energy to meet the demands of the day.
Because it is easy for muscles to get tight, I will incorporate different exercises during the day to keep my body loose. Some exercises include:
YTWL
Neck retractions
Side planks
Glute bridge
Bird dog
Curl up four sets of 15-20 (I space the four sets throughout the day, not all at once.)
I also do belly breathing and close my eyes for 15 seconds periodically during the day. This helps center me, bring my heart rate down if elevated, and give me a moment of mindfulness.
I end the workday with another 20 oz. of water (now up to 100 oz. for the day). Then I head home.
Evening
My dinner typically includes a simple protein with vegetables. Options include:
Chicken and broccoli
Steak and mushrooms
Salmon and sweet potatoes with green beans and asparagus
Loaded up burgers (no bun) with sweet potato tots and salad
Taco salad and LOTS of guacamole
My favorite time of day is time with my kids so as soon as we are all home from school/work I love being on ‘dad duty’. This includes roughhousing (a great way to burn some calories and have fun), read, finish homework, shower/bath and then put the kids to bed.
Next on my list is my dog, who is a very active Vizsla named Paxton. As he is just one and half years old, he needs lots of activity. After the pup gets his exercise I then add in another quick workout. Most people can’t spend one-two hours in a gym every day, but I find that by breaking it up into smaller chunks, it is more manageable and I can be more present for each activity. My evening exercises include:
Push-ups
Pull-ups
Hip extension
Knee extension
Core
Arms
Ancillary muscle groups which I repeat for 4 sets
My last part of the evening typically includes sitting on the couch with my dog, who has patiently waited for HER/HIS one-on-one time with me. I will read medical articles to stay informed while also having the tv on. Sometimes I do have a nightcap - it could be calming tea or other times a bourbon neat or glass of pinot noir. I also include 10 more ounces of water (the approximate total for the day is 110 oz, which is a good fit for my activity level, build and weight. Each person is different but no matter what, you need to drink enough water so that you are hydrated. This means light-colored urine, the mouth is not dry and lips are not chapped. Some days I drink more water if I have consumed more sodium.
Finally, it is time for bed. Because many injuries can occur while you sleep due to improper sleep position, pillow or mattress quality, I do try to start off on my back with a neck/cervical pillow.
Restaurants and Alcohol
My wife and I love to eat out and it is possible to be healthy while dining out. My focus is always ordering proteins and vegetables and being mindful of what dressings, sauces or other toppings are used. I avoid processed foods and wheat because it can cause inflammation. Some of our favorite restaurants and what I order are:
Bomba - Poke bowls and shishito peppers
Thyme Table - Short ribs
Luca West - Fish special with caesar salad w/ anchovies (omegas!)
AJ’s Urban Grill - Steak, asparagus and compound butter
Heck’s Café Avon - Beet salad with protein and vegetables
If we get pizza I typically will order ½ loaded with vegetables and ½ cheese. I then remove the toppings from the loaded side and eat with a chopped salad with vinaigrette salad or garlic dressing.
When it comes to alcohol, moderation is key and so is rehydration. Alcohol acts as a diuretic which means alcohol can make the kidneys release more water. This can cause dehydration which can make you pee more and it also can cause headaches and nausea (we’ve all been there after a night of too many drinks). When I drink alcohol I avoid added sweeteners, especially if they contain high fructose corn syrup, so for margaritas, I only order ones made with real ingredients, not the mixes. I also like Gibson-style dirty vodka martini with onions, bourbon with ice (just a cube). I enjoy red wine, especially pinot noir, and while I do like the taste of Hefeweizen beers but because it causes inflammation I do avoid them. Inflammation presents as a stuffed nose when I drink these beers.
I hope this answers some of the questions you might have had. As you can see, I do like a nice restaurant meal and I do enjoy a great alcoholic beverage. But I do these in moderation because I want to make sure I am staying healthy and focusing on preventative health.
Curious about my routine? Give me a call or shoot me an email. I would love to answer any questions!