First, Take Care of Your Own Health

By Alex The Builder Philosopher

1 January 2025

I wish everyone a happy and healthy New Year! For those looking to make resolutions to better themselves, this article might be for you.

My favorite mantra, “Mens sana in corpore sano,” has guided me through challenging times. As old as the Romans, even Socrates praised this concept for his “perfect leader” in The Republic. It means "a healthy mind in a healthy body."

In one of my favorite books on leadership, "First, Fast, Fearless: How to Lead Like a Navy SEAL," author Brian "Iron Ed" Hiner emphasizes the importance of physical fitness for leaders. I truly believe that leading by example and maintaining high personal standards makes it easier to get the job done. To me, this reflects discipline, commitment, and the ability to endure challenging conditions. After all, how can you be fit to serve others if you’re a mess?

We often realize how good we have it only when we fall ill. In the fall of 2023, my inflammation was so bad that I couldn’t climb the stairs in my own house to kiss my daughters good night. Overworked and neglecting my health, I had never taken the time to heal properly from old injuries. At one point, my stomach pain was so severe that I had to fast for three days. Afterward, I felt better, and my spirit lifted. (Fasting, by the way, does wonders for mental clarity.)

I decided that I would never let myself be in such poor shape again. I committed to living the longest, healthiest life I could. In a way, I chose to be the Tom Brady of building homes. Why Tom Brady? Because he became the oldest MVP at 43 in one of the most physically brutal work environments, competing at the Super Bowl!

Using his book as a reference and experimenting with strategies from thought leaders like Andrew Huberman, Gary Brecka, and Peter Attia, I developed my own theory: If you want to live a long, healthy life at peak performance, you need to minimize inflammation.

This New Year, I’m sharing my daily routine for running my body at peak performance. After a year of implementation, I can say that I feel better in my 40s than I did in my 20s.

My Daily Routine

1. Morning Gratitude: I begin each day with a prayer, thanking God for my health, creativity, and skills, and asking for wisdom to make good decisions.

2. Supplements: I take AG1 as soon as I’m up.

3. Exercise (5x/week):

   • 10 minutes of skipping rope

   • Shadow boxing with bag work (2x/week)

   • Shadow boxing with resistance bands (3x/week for tendon strength and injury prevention)

   • Sparring (1x/week to train under controlled stress)

   • Skip workouts if I’ve had a highly physical day, like framing houses for 12 hours.

4. Protein: 30g on muscle-training days.

5. Workday Planning: During my commute, I organize my day and visualize my goals.

6. Work: 9–12 hours, often listening to podcasts and audiobooks.

7. Intermittent Fasting: I eat one meal a day during the week, sometimes snacking on nuts, dried meat, or fruit after 11 a.m.

8. Diet:

   • Follow the Paleo diet: real, whole, unprocessed foods.

   • Red meat daily (preferably pasture-raised beef).

   • Organic or non-GMO grains only.

   • Homemade fermented foods for gut health.

   • Cook with cast iron, ceramic, or metal cookware—no non-stick or plastic.

   • No sugar, seed oils, or processed foods.

   • No meds unless absolutely necessary.

   • No alcohol or drugs.

   • Occasional indulgences (yesterday’s junk food and drinks, for example!).

9. Relaxation: Hot shower and stretching to prepare for sleep.

10. Evening Reading: Sci-fi is my go-to genre before bed.

11. Sleep Routine:

    • No cellphones after 7 p.m.

    • Gradually dim the lights after dinner.

    • No light in the bedroom.

    • Yoga Nidra if I feel tense.

    • Consistent sleep and wake times (+/- 30 minutes).

12. Maintenance: Monthly visits to a chiropractor, or weekly when injured.

13. Doom scrolling: No more than 7 minutes a day of dopamine hijacking content.

14. Rest: Sunday is for family, rest and reflections. I need to learn to rest more...

In Conclusion

A poorly maintained body and mind deteriorate quickly under stress. When I ignored my health, I became the proverbial house with cracks in its foundation—unable to support the weight of my work and responsibilities. Through this journey, I’ve rebuilt myself—stronger and more durable, just like the homes I create.

It’s the foundation of my life as a builder. Just as a home needs a strong, healthy foundation to stand the test of time, a healthy body and mind are essential for me to bring my best to every project.

Cheers!