The following is a relatively comprehensive list of everything the Rowley family (Britni Rowley & Jon Rowley - hence R+R) is doing and has been recommending to 2020 Clients over the years, to optimize health. By no means are we experts or doctors. We are just crazy passionate about improving our health to live the most optimal life possible - Then sharing what we learn with everyone who will listen.We're not complete puritans, as we like to 'live our lives', however we try to manage any negative repercussions as much as possible.
If you have questions or are interested in private coaching, please feel to reach out to me at jon@2020.fit.
One more NOTE: The objective of sharing this is to help those who are new to the Community to get up to speed. It took us a long time to figure out a lot of this stuff (and we're still learning) and we do NOT want it to take that long for you. Think of this as an accelerator for your health!Here’s a run down of what a day looks like as it relates to things I do to improve, maintain, or safe gaurd my health.
Mornings
- I use my Whoop to wake up so I don’t wake up my counterpart sleeping next to me and so I don’t need my phone in the room.
- First thing I do is hop in the cold shower to get primed - I’ll usually do 30 seconds - 2 minutes. If I’m feeling like a wuss, I’ll do 2 minutes hot and then a minute cold
- My morning drink - Psyillium husk, LMNT, ACV, and ION with 24 oz of water. Slam that I’m I’m off to the races
- I usually workout in the morning - aka 6 days a week. I typically go about 50% which may not produce the greatest results but it keeps me in the gym, from getting hurt and in pretty decent shape.
- Afterwards I do an Ascent protein and creatine + green food
- I’ve been on the breakfast bandwagon for the last year. I find that I can get away (and really enjoy) some carbs in the morning (oatmeal, toast, fruit etc) and my cravings go down big time later in the day.
- I’m off caffeine (unless on vacation) so if I have time to make a warm drink it’s dandelion root and chocolate collagen protein. It basically tastes like burnt crappy coffee but it replaces the desire to have something warm in the morning and I sleep light years better being off caffeine + I don’t have desires to take naps at 3 in the afternoon.
At the office
- The first thing I do when I get to my computer is fill out my gratitude journal where I simply write 3 things, people, events etc. that I’m grateful for. I try to be description about it vs. just saying grateful for Britni which should be said every day..
- I have a stand up desk as well as a stool that I’ll use to stretch my hips. Recently bought a treadmill for my desk but the verdict is still out. Loving it so far but we’ll see.
- I wear blue blocking glasses when working on my computer to reduce eye strain, + you look and feel smarter with glasses on
- Hydration - I’ll have about a 2 liters of water throughout the day. The big thing for me is electrolytes. In the winter I’ll have one LMNT per day. In the summer like today, I’ll have at least 3 and ensure I’m still getting adequate salt on my foods.
Rest of the Day
- Every day is different and I rarely have control of it. So long as I do all of the stuff above leading up to the afternoon, I’m in a pretty good position. I’ll make sure to finish eating as early as possible and I love to go to something after eating like a bike ride or a walk to burn off a little of the blood sugar before bed.
Bed Time
- Most of the recommendations are below however a couple things I still to.
- My phone goes dumb at 7 pm. Here’s how to do it.
- I try and be off my phone completely but that usually doesn’t happen until 8 pm if I’m honest. However - The phone is in the kitchen, NEVER in the bedroom.
- We turn the lights down in our house so it’s only mellow lighting to help single to us and the kids that it’s time to chill out.
- I try and get in bed as early as possible, typically a warm shower before hand.
- Mouth tape, eye mask, weighted blanket, red light glasses, a little reading and bam - out.
Nutrition- Priority Number 1 - Podcast on Nutrition
- #1 - Eat real food, minimize sugars, grains & anything out of a package
- Time restricted eating works. Just a matter of figuring out how it works best for you.
- Dr. Dom D'Agostino
- Dr. Jason Fung (the book is "The Complete Guide to Fasting")
- Dr. Rhonda Patrick
- You can get these non-organic and they won’t ‘kill you’. We still recommend organic where possible.
- Dirty Dozen https://www.ewg.org/foodnews/dirty-dozen.php
- Stay away from these unless they’re organic
- Non - GMO vs Organic - definition
- Our favorite grocery stores
- Whole Foods, Natural Grocers, Costco, Sprouts.
- Dairy thoughts: Most people have a sensitivity. Try removing it and then adding it back after a couple of weeks. If you are going to eat dairy or feed to your children, eat grass-fed whole fat
- Here is the Insta Pot we use that kills a lot of the lectins found in beans and rice which we like to eat :)
- Sardines - We like Wild Planet and feed them to the kids also
- Beef sticks - Any type that comes from grass-fed animals. We like Paleo Valley.
- Macadamia nuts - LOVE Royal Hawaiian
- How we cheat when fasting or when we need to detox (video on my hacks)
- Ketones - https://2020fitness.pruvitnow.com/
- Bulletproof Coffee
- Electrolytes
- MCT
- Bone Broth - Any brand that is pasture-raised or grass-fed
- Activated charcoal
- Gut food - Sauerkraut, kombucha, kimchi. Anything that is fermented that does NOT contain vinegar. Start off slow.
- The two supplements everyone should be taking -
- Omega 3 (fish oil)
- Vitamin D (Unless you are getting 2+ hours of direct sunlight every day)
Here’s a sample of the other crazy things we do that are easy to implement:
- Alcohol - Drink on an empty stomach and ensure that you go to bed sober. Or just don’t drink less. You'll feel the difference. I'll drink alcohol 2-3 times per year and I make sure it's worth my while (read: FUN)
- Turn your home WiFi off at night when sleeping - reduces EMF load - This Electrical Timer will do it automatically for you.
- Do not sleep with your phone right next to you. If you can turn on Airplane Mode at (note you will not receive calls). Even better turn WiFi off too. Further - if you have a TV in your room, remove it like yesterday.
- When traveling, bring a little electrical tape and cover any artificial lights in your hotel room
- Consume caffeine as early in the day as possible. Caffeine has a long half-life (up to 8 hours) and you want as much as possible to wear off before sleep.
- Finish all meals within 2+ hours of bed. If intermittent fasting, skipping dinner is the best (but hardest).
- Get barefoot in the grass or sand after a flight, especially when you change time zones. This helps 'ground' you. Sounds hippie but you can do some research at www.earthing.com
Things you can buy that will help improve your sleep - Podcast on Recovery
- Whoop. We utilize this tool as an objective tool to track our recovery and activity. Use join.whoop.com/2020FITto receive 10% off your order if you purchase a 12-month subscription (fully recommended)
- Way to curb the toxicity of blue light: Light bulbs we use for the lamps in our bedrooms & our kid's bedrooms.Utilize iPhone Night shift setting (set time for when the sun sets - you will need to change the time based on the seasons), the F.lux app on your computer does the same thing (removes blue light)
- Blue blocking glasses. TrueDark for nighttime (once the sun sets - don’t wear in public, you’ll look like a serial killer) and Felix Greys for the office/daytime blue light.
- Sleep Mask or blackout curtains (shop your favorite home decor location)
- Mouth Tape - 3M Micropore tape
- ChiliPAD (for hot sleepers). It's an investment but will save you money on AC costs in the summer and improves cuddling 10 fold.
- This is the Weighted blanket we have from Amazon - it fits a King bed pretty well
Bio-Hacking Tips
- Getting sunshine - first thing in the morning to set your circadian rhythm dialed in
- Ice baths / Showers - boosts testosterone + improves circulatory function. Wim Hof is the ultimate resource
- Sauna - We use a Sunlighten Sauna at home and a barrel sauna at the gym
- Red Light from Joovv - Enhances mitochondrial function. We each have these at our desks
- Gut microbiome testing through Viome. It’s crucial to understand what works for you and what doesn’t. Sending in a sample of your poop really does the trick! :)
- Quest Direct - you can order your own tests or go through your doc. Be specific about wanting a ‘full’ panel if you’re going through your doc.
- Earthing when traveling AND while at home to improve circadian rhythm. This is a funky topic but it’s a bit life changing and really cheap to do. We’ve also added a grounded mattress cover to our bed and have literally noticed 30-50% increase in REM sleep.
- Vitamin C & Glutathione/Vitamin B infusions - Search for a functional medicine doctor in your area
- Forest Bathing - Vitamin D production is key to serotonin production and almost every other biological function in your body.
Continued Resources That We Enjoy / Recommend Diving in to
- Dr Mark Hyman’s Doctor’s Farmacy and Broken Brain
- Andrew Huberman
- Wellness Mama
- Dr Rhonda Patrick’s Found My Fitness
- Dave Asprey’s Bulletproof radio
.jpg)
.png)
