News#07 – Routine that works

Hi Student!

Today I want to talk to you about lifestyle and daily habits that allow you to live your best life. I seek the best life for myself every day, and truly believe that everyone needs to have this desire: it is a challenging search, but it’s totally worth it!

To begin to reflect on this theme, I ask you: how do you sleep? How do you start your day? What time do you wake up? How is your routine? What do you do on weekends? What tools do you use to ensure well-being?

There’s a lot to think about, I know! But take a deep breath and think closely, I’m sure that answering these questions for yourself will help you better understand who you really are, why do you have the life you have and, maybe the most important of all, you will be able to see how to change the things you want to change.

I will use my routine as an example, to make my point clear. I have always been very fond of trying new things, testing habits, seeing how my body and mind adapt to the most different scenarios. By doing this with awareness and consistency, I was able to access the infinite power of having a routine that works for me.

Before thinking about diets, sleeping or eating habits, and such, you need to take a step back and ask yourself: what sensations do you like and want to feel in your life? What sensations move you? What inspires you? Knowing what you are looking for is the first step in understanding where to look.

When I reflected on this, I found that what motivates me every day is to experience a feeling of unlimited energy. Do you know that feeling of constant disposition, fluid energy that is always present? For me this is essential, it is what I seek every day.

With that in mind, I managed to create a routine that brought me that feeling. Several daily habits helped me to build something bigger, lasting, making me the protagonist of my own well-being. Don’t forget this: the responsibility to seek what is good for you is entirely yours.

I’ll tell you a little more about what I do and how it works for me, I hope that I can inspire you to find a sustainable lifestyle that makes sense to you. Know this from the beginning: well-being and longevity cannot be achieved by copying someone else’s lifestyle, let alone come to you randomly. It takes self-knowledge, self-understanding, and a lot of planning!

Good reading!


I really, really like to sleep! I’ve had trouble sleeping in the past, but today I sleep very well. Despite this, I found myself very productive at dawn. So look what I do to enjoy both things: I wake up every day between 4 am and 4:30 am, very early. I do a 20-minute breathing exercise and determine all my intentions for the day.

I think about what I want to do during that day, with what quality and fluidity I am going to do my chores, how I want to feel doing all of this. I mentalize each action and fall asleep again. It is a way of gaining focus, organizing my thoughts, and walking towards that constant disposition. And all this without leaving aside my precious sleep!

I wake up again around 7 am. I start another 20 minutes of breathing, ending the exercise in a very cold bath! If I am in a place with a bathtub, I take an ice bath and then a cold shower. No hot water! For me, it’s an instant boost of energy.

Not to mention the other benefits that science has already proven from this practice, such as the impact on the production of testosterone in men, improvement in the quality of circulation in capillaries, changes in the way we burn fat, and almost instantly boost the system immune.

After that, I drink a black coffee and go to my practice. At least 4 hours of consistent and completely focused yoga practice every day. When I can’t do everything in the morning, I finish at the end of the day.

Despite many misconceptions about fasting, today it is already seen as a generator of health because it connects us with our ancestral nature. So I do a daily fast of an average of 15 hours! I eat dinner very early and eat my first meal at around 2 pm the next day. At least 3 days a week, I extend this fast for 24 hours, eating only once a day. It is a well-controlled and consistent practice, where I use a positive stressor (just like the cold water) to generate well-being, energy, and disposition.

As I said, I love to test new things and this also applies to diets. Now and then I discover a new diet that draws my attention, then I test it for about 6 months, observing how I feel and how my body behaves. Of course, I do regular exams to monitor everything very carefully.

I still remember the freedom I felt when I did my first 10-day fast drinking only water and teas. I was 20 years old back then. I learned so much about myself, my body, my functioning, my mind, and my emotions. Today, 30 years later, we can find hundreds of books and scientific articles proving the effectiveness of this technique in the treatment of countless chronic disorders, such as insulin resistance, inflammatory diseases, and various disorders in the nervous system.

As I always talk to my students, we have no lack of time in life, we just insist on filling our time with things that are not really important. To be able to live with a constant disposition and energy, you need to have a very precise time organization. I like having free time to be at peace, doing the things I love.

One of those things is gastronomy and wines. I love going out to eat, and traveling to find new types of food, it’s really amazing. And that always comes with a good wine, another passion of mine, which already comes with a very positive emotional context. It reminds me of my dear parents and my best friends, so it ends up being a ritual habit of togetherness, friendship, pleasure, and family.

On weekends … I follow exactly the same routine! You see, it makes no sense for you to create a life from Monday to Friday, wanting it to be different on Saturday and Sunday. We need coherence and consistency. You have only one life, which goes from Monday to Monday.

What is the logic in adopting a daily routine during the week, that you don’t want to do at the end of the week?! This sends a very contradictory message not only to the exterior, reaching the people around; but to the interior, impacting your brain and every cell in your body.

It’s the same as saying that you love swimming very much, but on the weekend, which is your most intimate moment of rest and enjoyment, you don’t want to swim at all. It’s time to rethink! Did you really like it?


Absolutely everything you do must be intentional. I don’t make any random choices in my life. There is always logic, a guide to choose, this applies to anything in my daily life. To have intention is to have a directed action. Neurologically coherent. That is going to help you to build a positive attitude, healthy and proactive relationship with life.

Between “I have to do it” and “I want to do it”, always choose the second option. It makes a brutal difference. If you “have to do it”, don’t do it.

All of these practices are very effective for me. They are not about deprivation, they are about prioritizing what I like to do to get what I want, in the short and long term. They are about having unlimited energy and constant disposition, which fills me. So I ask you again: what sensations do you like and want to feel in your life? What sensations move you? Answer that and you will be clear in your mind about what needs to change in your routine so that these sensations are fully achieved.

Well, I really hope that this brief incursion into my life, my sensations, and reflections can inspire you to look at yourself, look deeply, searching a lifestyle that brings that long-dreamed longevity.

For me, unlimited energy and willingness allow me to work as I want, as much as I want, and still have all the necessary disposition to enjoy my family time and the people I love! Choosing to live without disposition is choosing to love less the people who matter most to us.

Always practice with inspiration,

Francisco Kaiut

Subscribe Our Newsletter