Routine is Lethally Awesome
“If you think adventure is dangerous, try routine — it’s lethal.”
— Paulo Coelho
I love this quote. I think if a routine is monotonous and uninspired, then yes, it’s lethal. But when designed with intention, rhythm, and purpose, a routine can be lethally awesome.
As a performance and sports nutrition coach, I’ve seen how a well-planned daily routine transforms energy, focus, and recovery. It’s not about rigidity. It’s about alignment.
The Science of Routine
For optimal health and performance, the body needs food, hydration, activity, rest, and sleep - at the right times. The timing of these behaviors profoundly affects our energy metabolism, hormone regulation, and recovery capacity.
The body operates on internal biological rhythms, known as circadian rhythms; 24-hour cycles controlled by the suprachiasmatic nucleus (SCN) in the brain. These rhythms synchronize physiological processes such as hormone release, digestion, and sleep-wake cycles. When they’re stable and aligned with natural light-dark patterns, everything functions smoothly.
But when we eat, train, or sleep out of sync with these rhythms (such as late-night meals or inconsistent sleep) we disrupt the body’s internal timing. Research shows that circadian misalignment can impair insulin sensitivity, increase inflammation, and reduce exercise recovery efficiency.
A consistent daily routine helps your internal clock (or biological chronometer) stay synchronized. This alignment supports better glucose control, mitochondrial efficiency, and hormonal balance, translating to greater performance and longevity.
My Sunrise-to-Sunset Routine
For the past month, I’ve been following a sunrise-to-sunset rhythm - and it’s been amazing. I go to bed early, wake naturally with the sunrise, and feel genuinely rejuvenated and energized.
Starting my day on the water at dawn brings both clarity and joy. The combination of early light exposure and movement signals my circadian system that it’s time to wake up, increasing serotonin and cortisol at the right time of day to enhance alertness and motivation.
The fresh air, natural light, and gentle exercise also elevate melatonin synthesis at night, promoting deeper sleep later on. My plant-based brunch afterward feels like perfect fuel: nourishing, colorful, and timed to match my body’s natural hunger rhythms.
The Power of Rhythmic Living
During the day, I focus on what I love: creating new recipes, workouts, and recovery routines. When work ends, I intentionally let it go. I turn off my laptop, stretch, and give my mind and body time to decompress.
As the sun sets and darkness falls, my melatonin levels naturally rise, signaling my body that it’s time to rest. Avoiding screens and bright light during this phase allows my circadian clock to stay synchronized, leading to deeper, more restorative sleep.
Studies from Harvard Medical School and Sleep Medicine Reviews show that regular bedtime routines improve sleep quality, cognitive performance, and immune health; while inconsistent sleep patterns are linked to higher stress hormones and slower muscle recovery.
A Routine That Works for You
A routine doesn’t have to mean doing the same thing every day. It means creating rhythm with purpose. Align your nutrition, exercise, and rest cycles with your natural energy peaks.
Train when your body temperature and coordination peak - usually late morning or afternoon.
Eat your largest meals during daylight hours to align with digestive efficiency and insulin sensitivity.
Wind down with dim light and calm activities after sunset to promote melatonin production.
Aim for consistency - even a 1-hour shift in bedtime or meal timing can affect energy and sleep cycles.
When your behaviors align with your body’s clock, performance improves. Not through force, but through flow.
The Takeaway
Routine is not the enemy of adventure. It’s the foundation that allows you to thrive. When your rhythms are aligned with nature, your energy feels effortless.
Your body performs best when it knows what to expect; that’s when recovery, focus, and creativity peak.
That’s what I call lethally awesome.
I’ll share more in upcoming posts about creating your own balanced routine for nutrition, movement, and sleep.
What questions do you have about building a rhythm that supports your best self?
References
Panda S. (2016). “Circadian physiology of metabolism.” Cell Metabolism.
Johnston JD, Ordovás JM, Scheer FAJL, Turek FW. (2016). “Circadian rhythms, metabolism, and chrononutrition.” Physiological Reviews.
Scheer FAJL et al. (2009). “Adverse metabolic and cardiovascular consequences of circadian misalignment.” Proc Natl Acad Sci USA.
Cajochen C et al. (2005). “Role of melatonin and light in human circadian physiology.” J Clin Endocrinol Metab.
Stothard ER et al. (2017). “Circadian entrainment to the natural light-dark cycle in humans.” Current Biology.
Morris CJ et al. (2020). “The human circadian system and physical performance.” Sleep Health.
Potter GDM et al. (2016). “Circadian rhythm and sleep disruption: Impact on metabolism and health.” Sleep Med Rev.
Phillips AJK et al. (2019). “Irregular sleep/wake patterns and circadian timing in humans.” Science Translational Medicine.
Wehrens SMT et al. (2017). “Meal timing regulates the human circadian system.” Cell Metabolism.
Zitting K-M et al. (2018). “Human circadian rhythms and athletic performance.” J Physiol.