“A Day in the Life” with Cyndi Weis

It is said that you “make your habits and then your habits make you.” It can be daunting to create a life of healthy habits if you try to make all the changes at once. I am a big believer in picking up one good habit at a time — like rolling a snowball. I never say “never,” and don’t deprive myself. Instead, adding each new desired habit crowds out other habits (or what I like to call “energy vampires”) that don’t serve you.

I am often asked what my daily diet and exercise routine looks like. Or, just what are my non-negotiables? Now in my mid-sixties, my priorities are adequate protein (100 grams/day minimum), daily exercise, quality sleep, and doing things that make me happy. Below is a typical day in my life. While you may see a lot of healthy habits, this actually isn’t overwhelming to me because it was created one “roll of the snowball” at a time. Also, I’ll be the first to admit that I’m not perfect! This is just a snapshot of my daily routines. I hope you enjoy!

5:30am: Wake up

Before I check my phone or do anything else I “Rise, Pee, Meditate” (credit to davidji for this gem!). My meditation could be ten minutes or thirty, it depends on the day. I go straight to my yoga mat (which I roll out before I meditate) and again, ten minutes or thirty depending on the day. Once I roll up my mat, I check my Oura ring to see the quality of sleep from the night before. This non-negotiable sets the tone for my day.

6:30am: Get ready

I always start the day re-hydrating with 2 glasses of water with a squeeze of lemon for electrolytes. I get ready for work and am out the door in about 45 minutes

8:00am: Breakfast
I break my fast which is usually 12-16 hours overnight with my breakfast bowl. Most days I make my breakfast at breathe. I have been eating the same breakfast for (many!!!!) years. My custom bowl blends acai, housemade cashew milk, chia seeds, adaptogens, protein powder, and creatine powder. On top, breathe’s granola (it is my mom’s recipe!) and whatever berries I happen to get my hands on. I whisk collagen powder into my Bullseye Brew (coffee, grass-fed butter, and MCT oil). This coffee is the bomb! It gives me tons of focus without caffeine jitters. My total breakfast is 40 grams of high-quality protein, fiber, and antioxidants. It sets me up for sustained energy for a solid 4-5 hours. I LOVE IT!!! I also make sure to take my morning supplements. I love this pack because it’s 7 caps/tabs in an easy packet and it covers all my foundational supplements.

8:00–9:00am: Get organized for the day

Check my schedule. Check my emails. Do my daily paperwork.

9am–3pm: Time to work!

Most days I teach yoga and/or meditation, either in the studio or online. I love them both equally. I handle what comes up during the day. Midday I usually snack on nuts, Greek yogurt, and a cold-pressed juice. If I am home, I will choose cottage cheese and berries. I’m aiming for about 30 grams of protein. At this time I also take more supplements including a chewable vitamin D (4000 IU) and Urolithin A for cellular/mitochondria health.

3:00–5:00pm: “My time”

I either do a yoga class, Pilates, or strength training. Weather permitting, I go for a walk outside. I love to listen to podcasts or music when I walk and really look forward to this time. If I’m listening to music, it is an old-school playlist with Madonna, Bob Seger, Rolling Stones, etc. For podcasts, I like Dhru Purohit, Mark Hyman, and maybe a little Goop :) “My time” is also when I sneak in my second meditation of the day. 

5:00pm: Dinner

My husband, Larry, and I try to eat dinner between 5-6pm to get the benefits of intermittent fasting. Also having at least 3+ hours between dinner and bed gives me the best sleep scores on my Oura. My husband basically does all the cooking. He is a great cook, and I am so grateful!

Evening: Relax

Larry and I love to sit down after a busy day and do some streaming. We just finished Winning Times on Max which I LOVED!! I also loved Feud: Capote vs. The Swans on Hulu.  What a cast! I use my Omnilux face mask while we watch TV. I guess after being married for 42 years, my husband doesn’t think I am too crazy. He never bats an eye when he sees me all lit up with LED!

8:30pm: Get ready for sleep

I take my evening supplements (probiotic, omega-3 fatty acids mix, and magnesium). Tip: magnesium is great for a good night’s sleep! At this time I also do my nighttime ARCONA skincare regimen. 

9:00pm: Bedtime

I put my eye mask on. Lights off. Nighty night!