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Sahil Bloom, a well-known writer, investor, and advocate for self-improvement, is famous for his dedication to health, productivity, and personal development.
The key to his success is his carefully planned routine, which shapes his day and supports his active lifestyle.
In this article, Routine Bias will look closely at Sahil Bloom’s morning routine and discuss how to adopt a similar regimen to help you reach your goal.
Are You a Night Owl?
You must be wondering what’s with that question at the beginning of the post!
Well, there’s reason.
Sahil Bloom has admitted that he used to be a night owl who would stay up late almost daily. But then he decided to take control of his life, and that’s when he started changing his sleep schedule.
To study Sahil’s daily routine, one has to look closely at his early-morning schedule.
So, how can you become a morning person if you are a night owl yourself?
Sahil Bloom has given the solution for it so that it becomes more accessible for people to follow his daily routine from scratch.
The Importance of a Morning Routine
Setting the Tone for the Day
A proper morning routine is crucial to start the day with positive energy. Research shows that our morning habits can dramatically impact our mood, productivity, and even overall health.
Sahil Bloom knows this and has made a routine that puts his body and mind in the best state to meet the challenges ahead of him in the day.
The Science Behind Morning Routines
Research has indicated that people who follow morning rituals experience increased happiness and productivity. Regular schedules can decrease decision exhaustion, enabling people to make improved daily decisions. By forming positive habits, Sahil enhances his performance and cultivates a feeling of control and achievement.
Sahil Bloom Morning Routine
“My morning routine starts the night before.“
Morning Routine Preparation
Sahil plans about 10 to 15 minutes in the evening, right before going to bed.
This includes top 2-3 priority tasks, 1-1-1 journaling to clear your mind and reduce morning friction, etc.
“I use a 3×5 Note Card and a Little Pocket Notebook to note down the 2-3 most important priority tasks for the next morning. In addition, I do believe in free-flow writing to reduce cognitive load.”
04:30 AM
Waking Up Early
Sahil Bloom wakes up at sharp 4:00 AM daily.
“I place the alarm 10+ feet away to avoid snooze (or in another room). Low volume to avoid disturbing my wife and kid.”
5-5-5-30 Method: I do 5 push-ups, 5 squats, 5 lunges, 30-second plank immediately after waking to boost energy.
“I have been doing that since my college days. I needed a way to energize myself – to get some blood flowing and wake up for the day. I’m pretty sure, this will instantly make you feel more awake.”
04:40 AM
Daily Cold Exposure
A bracing start to the day.
The Cold Plunge
Here’s a table summarizing Sahil’s morning routine involving cold exposure:
| Activity | Details |
| Start Time | 4:30 AM |
| Method | Cold dip (Cryotherapy) |
| Water Temperature | Approximately 39°F (3°C) |
| Duration | 3-5 minutes |
| Health Benefits | Various advantages (e.g. improved circulation, reduced inflammation, enhanced mood) |
“I’ve been doing Cold Plunge for several years. This makes me feel like a badass – filled with energy, psychologically fit, mood blast, and help to focus for the day.”
Benefits of Cold Exposure
As per experienced by Sahil Bloom’s daily cold exposure:
- Boosts Metabolism: It increases your brown fat production, enhancing calorie burning.
- Reduces Inflammation: Helps in reducing muscle soreness and aids recovery for athletes.
- Enhances Mood: Boosts norepinephrine release, improving mood as well as stress levels.
- Strengthens Immune: Enhances immune function, helping fight infections.
Improves Circulation: Cold exposure helps in the constriction and dilation of blood vessels.
“Not everyone has access to these things if you do I highly recommend giving Cold Plunge a shot.”
The Science Behind Cold Exposure
The physiological response to cold is interesting. When the body is exposed to cold temperatures, it triggers our sympathetic nervous system (think fight or flight mode), which results in an increased heart rate and blood flow.
This reaction can improve attentiveness and energize the body for what lies in stock during that day ahead.
Thus, when you peek into Sahil’s life, you see that his commitment to cold exposure is nothing more than strategic optimization of physical and mental performance.
Practical Tips for Cold Exposure
- Start Gradually: Begin with warm showers and slowly decrease the temperature.
- Set a Timer: Begin with 1-2 minutes and then increase the duration slowly.
- Focus on Breathing: Practice deep, controlled breathing to manage discomfort.
- Consistency is Key: Regular practice enhances the benefits of cold exposure.
- Listen to Your Body: Exit immediately if you feel excessive discomfort or pain.
04:50 AM
Morning Cocktail
My health cocktail is for everyone.
It’s a simple health drink combination of AG1 and LMNT Electrolyte Salt Powder (Mango Flavour). I mix both together and it’s delicious.
“I’ve been using AG1 every single day since 2011.”
Benefits of Consuming AG1 Drink
AG1 is a comprehensive daily foundational nutrition supplement for your overall health. You get 75 essential vitamins, minerals, and superfoods to support overall health.
It is a science-driven nutrition supplement and optimized for flavour without adding any artificial sweeteners.
Consuming it daily will enhance your gut health, focus, energy levels, stress levels, digestion, and immunity.
In addition, it is 100% vegan, gluten-free, and dairy-free.
45,852+ Verified 5-star reviews
“I recently started adding LMNT to my routine after I began running last summer. I discovered how we can become deficient in sodium when sweating a lot, and I realized I probably wasn’t consuming enough. Now, especially in the early morning, I make sure to hit those electrolytes and get enough salt to start the day feeling great and hydrated. I usually have about 16 ounces of water with it, so I get plenty of hydration.”
05:15 AM
Morning Coffee
Sahil picks cold-brew coffee from nearby Dunkin.
“I enjoy cold-brew coffee in the morning for an instant energy boost, focus for work and convenience. However, you can enjoy your favourite coffee brand at your home.”
05:15 AM
Morning Focus Work
After coffee, he begins working on the top 2-3 priority tasks outlined the night before.
Sahil’s quiet time for deep-focus work before the rest of the household wakes up.
“I work for 3 hrs. from 5:15 to 8:15. I try to focus as deep focus as possible.”
“Normally, for focus, I prefer some classical music on Spotify. This helps me focus better and I’ve been practicing this since college.”
“Ideally, you shouldn’t try to jump into a focused work habit with 90-minute sprints. Slowly build the muscle. Start with 30 min week 1 and increase by 5 each week.”
08:15 AM
Nutritious Breakfast
Sahil is obsessed with fueling the body with the right nutrients in the morning.
This breakfast fulfils the energy requirements for the whole day. Your morning meal is the most important of the day.
Key Components of Sahil’s Breakfast
Organic Eggs
Sahil is very particular about the eggs that go into his plate. He takes 2 Eggs laid by pasture-raised hens because they are a good source of protein and minerals.
Eggs are rich in choline, too — a nutrient that is very important for your brain.
Avocado
Avocados have around 20 vitamins and minerals. With its healthy fats, Avocado leaves you satiated and offers long-lasting energy.
“I consume 1 daily in the form of a spread or salad.”
Spinach
Full of nutrients, spinach is an excellent source of vitamins A, C, and K, along with minerals such as iron. It helps maintain good health and boosts immunity.
“You can also try Atlantis Nutrition’s Supergreens for daily green supplement intake.”
Mix Berries
He often mixes berries like blueberries and raspberries as part of his breakfast. They are loaded with antioxidants, which help fight oxidative stress and inflammation.
“I also consider Bryan’s Berries Bryan Johnson’s Blueprint Blueberry Nut Mix Bundle. It is super healthy and provides all vital daily nutrients.”
Milk & Oats
“I prefer 1 cup of whole milk with ½ cup of quick oats. This combination is healthy and tasty.”
Chia Seeds
These are omega-3 fatty acid-rich, fibre, and protein-packed superfoods. They help in digestion and give Sahil the energy he needs.
“You can also consider taking Omega 3 Supplements if you do not like the taste of Chia.
Walnut
With chia seeds, I put walnuts or oat mix in my salad. This adds extra fibre and nutrients in my breakfast.
Benefits of a Nutrient-Dense Breakfast
A nutrient-dense breakfast can have a great impact on physical and mental performance:
- Lasting Energy: Prevents blood sugar spikes and crashes.
- Enhanced Cognitive Function: Improves focus and memory.
- Weight Management: Reduces cravings and controls appetite.
Meal Prep for Success
Sahil frequently prepares his breakfast ahead of time to make his morning routine more efficient.
This habit helps him keep healthy choices easily accessible, minimizing the urge to go for less healthy options.
Below are some suggestions for successful meal preparation:
- Plan Your Meals: Spend time weekly planning breakfast options.
- Batch Cooking: Prepare larger quantities of items like eggs, oatmeal, or smoothie packs.
- Use Containers: Store prepped meals in high-quality containers for easy grab-and-go.
- Incorporate Variety: Include different fruits, veggies, and proteins weekly.
- Stay Flexible: Be open to adjusting your meal prep as needed.
Sahil Bloom’s Favourite Nutrient-Dense Foods
Leafy Greens
- Spinach or Kale: Rich in vitamins and minerals, it supports overall health.
Fatty Fish
- Salmon, Sardines or Tuna: High in omega-3s; promotes heart and brain health.
Berries
- Blueberries or Raspberries: Antioxidant-rich; reduces oxidative stress.
Nuts and Seeds
- Almonds, Walnuts or Chia Seeds: Healthy fats and protein.
Legumes
- Lentils, Chickpeas or Black Beans: Plant-based protein and fibre boosts energy.
Whole Grains
- Quinoa, Brown Rice or Oats: Complex carbs provide sustained energy.
Sweet Potatoes: High in beta-carotene, it offers antioxidants.
- Cruciferous Vegetables
Broccoli or Cauliflower: Nutrient-dense may support cancer prevention.
08:10 AM
Intermittent Fasting
A strategic approach to Sahil’s health.
Understanding Intermittent Fasting
Sahil includes intermittent fasting in his daily schedule along with his healthy breakfast.
His usual routine involves fasting for 16 hours and consuming all his meals within 8 hours using a 16:8 fasting method.
This activity has become well-liked for its potential positive effects on health.
Benefits of Intermittent Fasting
- Promotes Fat Loss: Shifts metabolism to burn fat for energy.
- Improves Insulin Sensitivity: Reduces type 2 diabetes risk.
- Enhances Cellular Repair: Initiates autophagy, removing damaged cells.
- May Extend Lifespan: Reduces risk of age-related diseases.
- Improves Mental Clarity: Enhances cognitive function and focus.
The Science Behind Intermittent Fasting
Intermittent fasting works by doing a lot of hormonal and metabolic changes in your body. While your body is in the starved state, the level of insulin goes down, and the body starts burning the fat more easily.
Apart from this, fasting increases the amount of norepinephrine, a hormone that stimulates the breakdown of fats. This results in better body composition and overall health.
Sahil’s decision to adopt intermittent fasting supports his objective of optimizing performance. By putting his body in a state of fasting, he improves metabolic function and boosts mental clarity, preparing for a successful day.
Tips for Successful Intermittent Fasting
If you’re considering intermittent fasting, here are some tips to help you succeed:
| Tip | Reasons |
| Start Slowly | Begin with shorter fasting windows and gradually increase. |
| Stay Hydrated | Drink water or black coffee while fasting. |
| Listen to Your Body | Change your plan if you feel tired or unwell. |
| Plan Your Meals | Focus on nutrient-dense foods when breaking your fast. |
| Stay Consistent | Focus on the fasting schedule you chose. |
09:00 AM
Sahil Bloom’s Workout Routine
“I call it movement where I start with a morning run of 4 miles before hitting the gym.”
Sahil’s dedication to exercise is a fundamental part of his schedule.
He devotes 4-5 days weekly to strength training, concentrating on compound exercises engaging several muscle groups.
This method enhances physical power and promotes overall health and wellness. Below are the components of Sahil’s strength training routine:
- Barbell Back Squats: Aims at glutes and quadriceps for lower body strength.
- Deadlifts: Engages the posterior chain, improving overall strength and functional fitness.
- Bench Press: Focuses on chest, shoulders, and triceps to build upper body strength.
- Pull-Ups: Bodyweight exercise targets the back, biceps, and core for stability.
- Overhead Press: Strengthens shoulders and triceps, promoting upper body stability.
Benefits of Regular Exercise
- Heart Health: Reduces cardiovascular disease risk.
- Mood Enhancement: Improves mood and reduces anxiety and depression.
- Cognitive Boost: Enhances function, memory, and focus.
- Healthy: Aging maintains muscle and bone density and reduces age-related decline.
Balancing Strength and Cardio
Along with strength training, Sahil includes 5-6 cardio sessions weekly, including HIIT and steady-state endurance workouts. This method guarantees his cardiovascular fitness while helping muscle growth and recovery.
The Role of Consistency
Sahil believes in exercising regularly because he knows that doing so consistently is essential. By making sure physical activity is always part of his day, he gets the lasting benefits of living healthily. Regular exercise improves his physical fitness and helps him become more disciplined and strong.
Creating an Effective Workout Plan
“It’s important to make a complete plan for your workout to get the most out of exercising.”
Here are some tips from Sahil Bloom for creating a good exercise schedule:
| Step | Description |
| Define Goals | Set clear fitness objectives |
| Mix It Up | Include various exercise types |
| Plan Workouts | Schedule regular workout times |
| Monitor Progress | Track workouts and improvements |
| Adapt as Needed | Modify the plan based on progress |
08:10 AM
Sauna Therapy
“Sometimes I prefer relaxing rituals after a workout.”
The Benefits of Sauna Therapy
Another unique part of Sahil’s daily activities is his use of sauna therapy.
In the evening, he spends 20 minutes in a sauna heated to between 180 and 210 degrees Fahrenheit (82-99 degrees Celsius).
This habit provides various benefits for both physical and mental well-being.
- Cardiovascular Health: Improves heart health and reduces hypertension risk.
- Muscle Recovery: Promotes relaxation and reduces soreness post-workout.
- Mood Boost: Releases endorphin.
- Immune System Support: Improves immune function, and thus, the body can stand against infections better.
Science Behind Sauna Therapy
Sauna therapy works by causing the body to experience heat, which leads to various changes in how the body functions. The heat makes the blood vessels wider, which increases the flow of blood and helps deliver oxygen and nutrients to the muscles. This can help with healing and improve overall health.
Also, using a sauna has been connected to creating heat shock proteins, which are essential for fixing and protecting cells. These proteins help reduce the harmful effects of stress and promote overall good health.
Incorporating Sauna Therapy into Your Routine
If you want to add sauna sessions to your regular activities, it’s important to begin gently and pay attention to how your body feels.
Slowly make your sauna visits longer and warmer so your body can get used to it. Try to get more than one sauna session each week to feel the calming effects.
Tips for an Enjoyable Sauna Experience
- Stay Hydrated: Drink plenty of water before and after your session.
- Use a Towel: Bring a towel for hygiene and comfort while sitting.
- Cool Down: Take time to cool down before showering or resuming activities.
- Listen to Your Body: Exit immediately if you feel dizzy or uncomfortable.
- Combine with Other Practices: Pair sauna therapy with relaxation techniques like meditation or deep breathing.
08:10 AM
Sahil Bloom’s Evening Routine
Sahil Bloom’s morning routine helps shape his day, but his evening routine is also very important for helping him recover physically and mentally.
By doing things that help him relax, reduce stress, and get good sleep, Sahil makes sure he’s well-rested and prepared to handle whatever comes up the next day.
Winding Down with Mindfulness Practices
After his sauna session, Sahil incorporates mindfulness practices into his evening routine to help him unwind and prepare for restful sleep.
He begins with a 10-minute meditation session, focusing on his breath and releasing any tension or stress accumulated throughout the day.
Benefits of Meditation
- Reduces symptoms of anxiety and depression
- Enhances focus and concentration
- Promotes emotional regulation and well-being
- Improves sleep quality
Following his meditation, Sahil engages in a brief journaling practice, reflecting on the day’s events, expressing gratitude, and setting intentions for the following day.
This practice helps him process his thoughts and emotions, promoting a sense of clarity.
Optimizing Sleep Environment
Sahil pays close attention to his sleep environment to ensure he gets quality sleep.
He keeps his bedroom cool, dark, and quiet, minimizing distractions that could disrupt his sleep.
In addition, Sahil Bloom also avoids screens and blue light exposure for at least an hour before bedtime, as blue light can suppress melatonin production and disrupt the body’s natural sleep-wake cycle.
“Avoid the news. The more news you consume, the less well-informed you are. You’ve scheduled time to disconnect, do it. One of my favourite wind-down activities includes a sauna, stretching sessions, and TV with my wife to disconnect from work & social media.”
08:10 AM
Sleep and Recovery
The Importance of Sleep
Sahil is very disciplined in his daily activities, but he knows that getting enough rest and allowing his body to recover is essential for maintaining his active lifestyle.
Sahil Bloom sleeps for 7-9 hours every night because sleep helps his muscles heal, keeps his mind sharp, and keeps him healthy overall.
Benefits of Adequate Sleep
- Cognitive Function: Enhances memory, focus, and decision-making.
- Muscle Recovery: Supports critical repair processes and tissue growth.
- Chronic Disease Risk: Reduces the risk of obesity, diabetes, and cardiovascular diseases.
- Mood Enhancement: Essential for emotional and mental well-being.
Strategies for Optimizing Sleep Quality
Here is a concise table summarizing Sahil’s sleep habits:
- Consistent Sleep Schedule: Goes to sleep and gets up at a particular time every day.
- Screen Time Management: Avoids screens and blue light at least an hour before bed.
- Sleep-Conducive Environment: Keeps bedroom dark, quiet, and cool for optimal sleep.
- Stress Management Techniques: Practice meditation and deep breathing to unwind before bed.
The Role of Sleep Hygiene
It involves the routines and practices that help you get a good night’s sleep.
By focusing on these good sleep habits, Sahil makes sure he gets the most out of his sleep, which helps him recover and feel better.
Taking care of his sleep is an important part of how he stays healthy and performs well in life.
Tips for Improving Sleep Hygiene
- Limit Caffeine and Alcohol: Avoid close to bedtime to prevent sleep disruption.
- Establish a Wind-Down Routine: Create a calming pre-sleep routine to signal relaxation.
- Keep a Sleep Journal: Track sleep patterns to identify areas for improvement.
- Consider Sleep Aids: Explore natural aids like melatonin or herbal teas.
- Seek Professional Help: Consult a healthcare professional for persistent sleep issues.
“I prefer Kindle on low brightness or a physical book to avoid blue light disruptions to your sleep-wake cycle.”
“I’m pretty sure that if most people replaced their bedtime TV habit with reading a good fiction book, 90% of their sleep problems would disappear. 30-60 min of fiction reading each night, and I’m out like a light.”
Tips for Creating a Sleep-Conducive Environment
- Room Temperature: Keep it between 65-68°F (18-20°C) for optimal comfort.
- Block Out Light: Use blackout curtains or an eye mask to eliminate light.
- Comfortable Bedding: Invest in a quality mattress and high-quality bedding.
- Minimize Noise: Use earplugs or a white noise machine to reduce disturbances.
- Consistent Sleep Schedule: Go to bed and wake up at the same time daily.
Consistent Sleep Schedule
Sahil follows a consistent sleep schedule, aiming to be in bed by 9:30 PM and waking up at 4:30 AM. This consistency helps regulate his body’s internal clock, known as the circadian rhythm, which plays a crucial role in sleep-wake cycles and overall health.
Benefits of a Consistent Sleep Schedule
- Improves sleep quality and duration
- Enhances daytime alertness and productivity
- Reduces the risk of sleep disorders and health problems
- Supports the body’s natural rhythms and processes
By sticking to a consistent sleep schedule, Sahil ensures that his body is well-rested and prepared for the following day’s challenges. This commitment to sleep hygiene is crucial to his overall health and performance strategy.
Adapting Sahil’s Routine to Your Life
“I think, you don’t need to follow my exact morning routine to achieve success in life, but I do think there are a few core principles that, if you adopt them into your own life to craft your own morning routine, you’ll build a better life than you currently have.”
Sahil’s daily schedule might look tough at first, but it’s important to know that he has built it step by step to fit his personal needs and aims.
The main idea is to begin with simple steps, try various activities, and slowly create a routine that suits your lifestyle.
Sahil Bloom’s Morning Routine Principles
Evening Preparation: You should spend 15 minutes the night before preparing for the next day. Not down your 2-3 priority tasks for the next day. This will give you direction.
Consistent Wake-Up Time: Wake up at the same time every day, even on weekends. Sleeping regularly really helps. It aligns your energy levels and your mood too. However, I don’t recommend waking up too early. You pick your time but try to start as a habit.
Morning Energy Boost: Start with physical activity to energize. Try to move yourself – do jumping jacks, push-ups, etc.
Focused Work Period: Dedicate early morning hours to high-priority tasks before distractions arise.
Daily Movement: Include physical activity to maintain overall well-being.
Learnings from Sahil Bloom’s Daily Routine
Start with Cold Exposure: Consider adding cold showers or plunges to boost metabolism and enhance mood.
Prioritize Nutrient-Dense Foods: Focus on whole, unprocessed foods to fuel your body and support overall health.
Explore Intermittent Fasting: Experiment with intermittent fasting to improve metabolic health and mental clarity.
Commit to Regular Exercise: Create a consistent exercise routine with strength training and cardiovascular workouts.
Incorporate Relaxation Practices: Explore sauna therapy or other relaxation techniques to support recovery and reduce stress.
Optimize Sleep Quality: Prioritize sleep hygiene and create a sleep-conducive environment to improve recovery and cognitive function.
FAQs
What time does Sahil Bloom wake up?
Sahil Bloom wakes up at 4:30 AM to maximize his productivity and have quiet time before the day gets busy. He believes that the early morning hours are ideal for setting a positive tone for the day and getting ahead on critical tasks. This habit has transformed his approach to productivity.
What type of exercise does Sahil Bloom incorporate into his daily routine?
Sahil prefers a mix of cardio and strength training. He considers running as therapy as it allows him to think, reflect and process thoughts.
Sahil often talks about the importance of physical fitness for maintaining mental clarity and energy levels.
How does Sahil Bloom unwind or relax at the end of the day?
Sahil spends time with his family (wife & kid) and engages in activities that help him relax and disconnect from work. He also spends some time with books, journaling, and listening to a podcasts.
Does Sahil Bloom use any specific tools or apps to manage his routine?
Sahil utilizes a combination of digital tools and traditional methods to manage his daily schedule. He uses Notion for task management and journaling, along with a simple calendar app for time blocking. Additionally, he prefers Spotify for focus work in the morning.
