How a Nutritionist Actually Eats: Daily Routine, Protein, and Sleep | Hack Your Media

Why It Matters

The approach proves that simple, plant‑based nutrition combined with strategic meal timing and sleep can sustain demanding fitness goals, providing a scalable blueprint for health‑focused professionals.

Key Takeaways

• Keep nutrition simple, consistent, avoid over‑complication for lasting results.
• Aim for 1.6 g protein per kilogram daily to support muscle recovery.
• Train fasted in mornings; adjust if energy suffers
• Avoid eating close to bedtime to preserve deep, restorative sleep
• Plant‑based bowls with rice, veg, tofu/tempeh sustain performance throughout demanding training days

Summary

Simon, a plant‑based nutritionist, outlines his everyday eating, training, and sleep routine, emphasizing simplicity and consistency. He consumes roughly 1.6 g protein per kilogram, delays his first meal by a few hours after waking, and avoids food within hours of bedtime to protect eight hours of quality sleep.

His workout plan includes four resistance sessions, two dedicated cardio days, plus paddle or surfing for additional cardio. He trains fasted in the mornings, adjusting only if intensity drops, and relies on a staple bowl of roasted vegetables, rice or quinoa, and tofu or tempeh, seasoned with avocado and olive oil. Supplements and regular social interaction round out his regimen.

Simon stresses that white rice is not inherently unhealthy and that meal timing matters more than specific foods. When traveling, he front‑loads protein earlier in the day and selects restaurants with nutrient‑dense options, even if the dinner isn’t perfect. He also chooses destinations with good gym facilities to maintain his physique.

The routine shows that a straightforward, plant‑based diet paired with disciplined meal timing and sleep hygiene can support high‑intensity training, offering a replicable model for busy professionals seeking sustainable health performance.

Original Description

In this conversation, I discuss my simple, consistent routine on a non-travel day: delaying breakfast, training fasted, prioritising sleep and timing meals to support it, and aiming for roughly 1.6 g per kg of body weight in protein. I touch on my weekly training split, why food timing matters for sleep quality, and the evening habits that help me get eight solid hours.

This clip also explores what I actually eat most days, including my go-to bowl, thoughts on white versus brown rice, and plant-based protein sources. We get into staying on track when travelling, from planning ahead and front-loading protein to doing your best with restaurant options without making it a drama. There’s a brief note on daily supplements and the importance of staying social too.

Stream the full episode on YouTube: https://youtu.be/fqDRcHOa02s

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