New Year ~ Health & Wellness Routine Edition

Hey, y'all, I hope everyone is doing well, at least reasonably okay after the shitshow of the year, we've had 

a topic I've been really interested in over the past year or two is Health & Wellness. Im a big believer that if you invest in yourself, you will see benefits in all other aspects of life (relationships with loved ones & friends, work, etc..) The same can be said vise versa, so I am very interested in this topic and what y'all do.

It doesn't matter if your male/female, feel free to post your diets/supplements/workout routines. Also, skincare/haircare routines too! 

I'll post mine below to give y'all an idea ~ let me know if you agree with what I'm doing or if you think I should be doing something else.

Let's make 2021 a year to make ourselves healthier! 

Mental Health:

  • Meditation: Just recently decided to incorporate some mediation ~  5 - 10min in the morning or anytime I am free during the day
    • Stress is a huge contributor to the acceleration of aging in the body. 
    • Also, Stress plays a massive role in increasing the growth of disease cells in your body like Cancer and is shown to make ur brain more susceptible to Dementia as we grow older. 
      • SO VERY important to keep our stress levels in check!
      • Life is so stressful in addition to the stressful finance job we all have 
        • Meditating a couple of times a week has shown to really help improving mood functions and other aspects of life (relationships, work)


Workout Routine: 

Really focusing on cardio atm while supplementing it with weight training. I try to incorporate cardio most days while doing weight training 2-3x a week.

  • If the weather is nice ill go for a run outside. However, if it's too cold to run outside (like right now in NYC), I just hop on the treadmill to run. 
  • Usually will run 3-5ish miles, depends really on what day I am in my running plan.
    • Fun fact: Cardio or any aerobic activity, in general, is proved to be really good in longevity and slowing down the aging process dramatically.


  • Collagen powder: Vital protein grass-fed collagen in my morning coffee/smoothie
    • If you are going to get this, make sure it is grass-fed!
    • Good for skin/hair/nails/joints etc...higher recommend, especially for the older folks in here since we tend to lose collagen as we grow older
  • Vitamin D: Garden of Life
    • MUST HAVE especially since we are mostly indoors during the pandemic 
    • probably the most important supplement EVERYONE should be taking since it's so hard to access this from food.
  • Probiotic: Garden of Life
    • GUT health is SUPER important 
    • I've had problems with bloating, especially if I try to eat lots of fiber from salads and other cruciferous vegetables
      • found that this helps aid in gut health and seen a noticeable improvement 


  • No exact diet im following:
    • My main goal in this area is too limit processed foods and incorporate whole foods 
    • In other words, "try to limit the steps it takes from the farm to the plate"
      • So ask yourself: 
        • "is a twinkle something that mother nature created' ~ NO, this goes along with all processed foods made in a factory 
        • BUT, an avocado, for instance, is mother nature made
          • In essence, im just want to incorporate whole foods that the earth provided 
    • Meat: Controversial topic 
      • have a lot of vegan friends, but I do eat meat on occasion
        • Just make sure that it is GRASS FED  ~ if it's not, then AVOID 
    • Gluten: 
      • Currently trying to avoid this as there have been studies showing it harms gut health and causes inflammation
    • Dairy 
      • I stopped having dairy a while ago and currently drink almond/oat milk with my coffee

Skincare/Haircare Routine:

  • As a guy, I wash my hair everyday LOL, but I use the OUAI shampoo and conditioner 
    • Also, try to incorporate DIY deep condition masks on hair 
      • Ex: greek yogurt mask, avocado hair mask
  • Skincare ~ nothing really fancy 
    • I have a simple cleanser and exfoliator
    • I moisturize with argan oil on my face 
      • My skin has looked pretty good since i only use argon oil 
      • It glows and really hydrates my skin ~ especially in the cold months 


WOW, this has been A LOT.. Hopefully, some of y'all have learned something. But feel free to drop your routines or correct some stuff that I should be doing instead.



Comments (44)

Jan 8, 2021 - 4:28pm

I take flax oil, ginger and tumeric, vegetable and fruit powder, and 10,000 IU of D3 daily. 

I use Nitraflex preworkout for the first workout of the day and Prevail for any additional workouts. Usually I load with 1-2  100mg caffeine gels and have more gels if the workouts are long. 

On the side, I load with green tea a couple times per week and if I'm not drinking that, I'm having La Croix up to 12x or more per day some days.

I try to eat as many greens as possible a few times per week to cleanse.

"If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them." - Bruce Lee

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Jan 8, 2021 - 6:30pm

very interesting indeed

regarding 10,000 IU for vitamin d - did ur doctor give u that dosage amount or did u pick that urself? Ive been wondering for some time recently if I should increase the dosage of vitamin D. Currently take 2000 IU daily and I'm not sure if that's enough..

Jan 8, 2021 - 6:53pm

Most doctors agree that 5,000 IU is the minimum optimum amount for most people. I put more of a toll on my body through workouts so increase it to 10,000 IU per day everyday as a minimum. It's good for immune system health. My former coach had me taking 15,000 or 20,000 on extra heavy days (3-5hrs+).

"If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them." - Bruce Lee

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Jan 8, 2021 - 6:28pm

ooh thanks my guy...the biggest and hardest part for me is consistency

regarding weight training, I don't really have a structured plan like I do for running...I just try to use resistance bands, bench press, squats, dumbells, core workouts,etc..

currently trying to make a weight training plan to go along with running 

but for me really i try to do higher reps with less weight 


Jan 9, 2021 - 11:47am















wife sent me this pic. realized im balding

not gonna chase the dragon. gonna shave my head.

put on 40lb last year. gonna put on 50 this year.

getting on gear as well. i wanna see what happens when my test is at like 900

i quit smoking pot. deadass sober now all day every day. shit aint so bad actually


Look at all these wannabe richies hating on an expensive salad.
Jan 9, 2021 - 12:16pm



Stretching / Mobility 



4x/ week strength training 

1-2 x HIIT workout 


Quarterly: 1, 24-72 hour fast 


I have different goals for different times during the year. for example:

January- February ( build Muscle/Strength) 

February - April ( get lean) 

April- August ( build muscle/ stay lean)

September- October  ( Strength ) 

October- December ( build muscle) 


Diet wise I shoot for high quality protein with each meal and 2 servings of vegetables as often as possible. I play with carbs at different times of the year. Also Supplement with Vit. D, Omegas, and Carnitine. 


Jan 9, 2021 - 3:44pm

lots of fitness goals this year.. 

what I really want to do is meditate 10 mins a day this year. Until now i missed everyday lol. Can only get better from here on

and i try to minimize processed foods and get out under the sun the ONE TIME IT COMES OUT EVERY 2 WEEKS

Jan 9, 2021 - 4:03pm

yea yea feel the same away about going outside

its good for mental health obviously but also so good for our bodies, whether its a walk or a run I always try to set time outside to outside if the weather is good

also medidating is so hard cause I never am able to actually do it, but once u sit down and do it its so worth it ~ same thing can be applied with working out 

Jan 9, 2021 - 8:49pm

Hey boys love the topic! I've never been great with meditating but recently read Wim Hoff's book (got turned onto it through a Youtube Channel called Yes Theory). 

His breathing / meditation exercises and cold exposure have completely changed my physical and mental wellbeing. There is also a lot of science to back-up his methods. Check it out and lmk your thoughts. 

  • Analyst 2 in IB - DCM
Jan 9, 2021 - 9:01pm

Agree with limiting processed foods / incorporating more Whole Foods. I eat mostly vegan (and if not, vegetarian). I would encourage everyone to at least reduce or completely eliminate consumption of animal products. I think that we are heading in the right direction with that, and future humans will look back on this time and be in awe of our meat consumption, factory farm system, etc. Happy to talk about that from a perspective anyone here finds interesting (ethics, health, environment)

Jan 10, 2021 - 10:26am

We've certainly found a way to mass produce meat that our ancestors would be in awe at. But I don't quite get the push to eliminate meat consumption. Hard to beat animal proteins if you're someone deeply concerned with training, muscle building, etc.

Jan 9, 2021 - 9:07pm

Supps: Thorne basic nutrients 2/day, super EPA and creatine. Also take vitamin c regularly, just a habit at this point.

Diet: Just trying to keep it clean-ish. Hasn't been all that hard for me ever since I lost 30 or so pounds in highschool, learned a lot about dieting and now can be pretty aware of it fairly effortlessly. Personally try to eat more and more vegetables every year though.

Physical Training: Weights 5x/week, hoping to implement running and cycling 2x each/week once temps in NYC are around 40-45 degrees. Will be much harder to keep up if WFH comes to an end though. Also have weekly physical therapy for my lower back. Currently trying to get in the habit of spending 15-20 mins a day stretching.

Goals: Get my back to where I can squat and deadlift regularly again, hasn't felt good in 4-5 years but have been improving as of late. Also want to get in the habit of reading as I don't even know the last time I read a book cover to cover. Looking to do my first 100 mile ride on the bike as well as run a half marathon in 2021.

Jan 9, 2021 - 9:35pm

GF and I got the Peloton a couple months back it's great.

Been without BJJ since March. Not sure when I will be back. Hopefully by the Spring.

Going to get back into Boxing for now. A bit easier to justify training right now then Grappling.

Jan 9, 2021 - 10:06pm

Denim Cowboy

Been very interested in trying out BJJ, obviously will have to wait until covid is over. How many times did you go per week in the past?

Anywhere from 3-5x a week depending on work schedule. I'm a Purple Belt.

Jan 9, 2021 - 11:46pm

I didn't eat a vegetable all of 2020 and I ate nothing but animal products the first 6 months of it. In 2021, I want to eat even fewer vegetables. 

my dream home like ten thousand deadbolts and less than no windows


Look at all these wannabe richies hating on an expensive salad.
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