My Daily Routine for Health, Performance, and Balance

Hi, I’m Maria Beach, FNP, and I believe that optimal health is built on daily habits—not just big changes. From nutrition and movement to mindfulness and recovery, I’ve structured my routine to support energy, longevity, and overall well-being.

Here’s a look into my daily routine, including meals, workouts, supplements, and the small habits that help me feel and perform at my best.

🌅 Morning Routine

🕢 Wake-Up (7:30–8:00 AM)

• Start my day with a full glass of water (sometimes mixed with LMNT electrolytes)

• Prioritize fiber with my first bites to support gut health—usually fruit with flaxseed sprinkled on top

🍽️ Meals & Nutrition

Breakfast (About 1.5–2 Hours After Waking)

☕ Small cup of coffee with creamer
🍳 Protein-first meal: I’m a big fan of eggs and bacon!

Midday Meals & Snacks

🍽 Lunch: Usually leftovers or a midday snack with a carb focus
🥯 Favorite snacks:

• Gluten-free biscuit with butter and jam

• Pistachios, almonds, or a slice of cheese

• Brazil nuts (great for thyroid support!)
  🍵 Hot tea or second coffee (before 3 PM to avoid sleep disruption)

Dinner

🥩 Meat entrée with veggies & potatoes
🍲 I love a good soup for dinner!

💊 Supplements I Take Daily

• Multivitamin

• Vitamin D3

• Omega-3s

• Baby Aspirin

• B12 & Folate

• Creatine

• Magnesium L-Threonate

🏋️ Workout & Movement Routine

💪 Resistance Training – 3-4x per week

• Mix of bodyweight/calisthenics and weightlifting

• Favorite time to train: Late morning (10 AM–Noon)

🧘 Yoga & Stretching – 2-3x per week

• Helps with breathing, meditation, and mobility

• Quick stretching session before bed to relax

🏃 Cardio & Activity – 1-2x per week

• Running, soccer, or playing in the park with my dog

• Goal: 30-45 minutes of elevated heart rate movement

🔥 Sauna Sessions – 15-30 minutes daily

• Huge fan of the sauna! I even have one at home.

📊 Health Tracking

⌚ Fitbit Watch – Tracks my workouts, recovery, and cycle health

🎸 Hobbies & Personal Interests

🎶 Music: I love playing guitar and coloring
🎮 Gaming & Anime: Big into video games, anime, and manga
🏈 Fantasy Football: My husband (a die-hard Cleveland sports fan) convinced me to join his fantasy football leagues—so here we are!

🌙 Evening Routine & Sleep Hygiene

✨ Wind-down habits:

• Stretching & sauna session before bed

• Shower, brush teeth, floss

• Journal before sleep
  📵 Limit screen time before bed and aim to be in bed by 10:30–11:00 PM

Final Thoughts

Health isn’t just about big transformations—it’s about consistent, daily habits that fuel longevity, performance, and well-being. What does your daily routine look like? Let’s optimize together!

💬 Have questions or want to build your own health-optimized routine? Work with us🚀