Listen to my latest podcast episode:

TMHS 791: Eat Like This To Boost Your Energy, Prevent Disease, & Live Longer! – With Dr. Casey Means

TMHS 097: A Day In The Life Of Shawn – Health, Work, Family, And Fat Loss

There is a wonderful quote that says, “People will judge you by your actions, not your intentions. You may have a heart of gold — but so does a hard-boiled egg.”

It’s the things that we do, not our wishful thinking, that makes the biggest difference in the lives of those around us and the world at large. This motivated me to take you into my world and show you what I do, step-by-step, on a daily basis.

In this powerful episode, I’ll take you through my morning routine, my work week, and even a tour of how my exercise and nutrition are mapped out during the day.

One of the biggest things you’ll discover is that, for my work week, I do something called “chunking” to super-charge my focus, keep my energy high, and get more done in a day than most people get done in a week.

To give you a quick example, there was a time when I would be working from 8am to 8 pm going from writing an important article, to seeing a few clients, to giving a presentation somewhere, to writing some more later in the day. All the while trying to maintain my nutrition and exercise habits.

It was a stressful time to say the least.

I constantly had to shift gears in my mind to be in an optimal place for many different things. I could do it. But I definitely could have done things better.

Today, because I’ve made the decision to cut away a lot of the clutter and “chuck” my time into specific things on specific days, I’m able to “get in the zone” on a consistent, daily basis and accomplish much more than I ever have before.

Time for work, creating, teaching, exercise, family time, and even my favorite activities are all done with ease and grace. You’re about to learn how I do it, plus the powerful daily rituals I use to set the template for it all.

In this episode you’ll discover:

  • How creating certain habits can make it difficult to get out of shape.
  • Why habits generally have a negative connotation.
  • What time I start my day (and how it relates to my kids and being of service to the world).
  • Why it’s important to take an “inner bath” each morning.
  • When to take your probiotics (the best time of day and why).
  • How to ensure that you’re regularly eliminating wastes from your body.
  • Why meditation is so valuable.
  • What my meditation practice consists of.
  • Why so many people struggle to breathe properly and simple breathing exercises you can use.
  • How your facial expression can change your mood.
  • The real value that visualization has on your life.
  • Why exercising in the morning can help you sleep better at night.
  • What the benefits of contrast showers are (this is super valuable!)
  • What the best breakfast for fat loss and energy is.
  • Why “sleeping in” can cause problems with your energy and motivation.
  • How to optimize things with your pre- and post-workout nutrition.

Thank you so much for checking out this episode of The Model Health Show. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on Apple Podcast by clicking on the link below. It will help us to keep delivering life-changing information for you every week!

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  1. really been enjoying the podcase, such great research and information. A great resource on my journey to reclaim my life. I was listening to podcase 97 A day in the life of Shawn Stevenson and you mentioned a pdf of what you daily schedule looks like and I am unable to find it. The link errors out. Thanks so much. Recently retired and needing some direction

  2. Hey Shawn! so grateful for your content. LOVE that you use research to support most of your recommendations and insights.

    Speaking of which, would you mind sharing the research behind why a high fat breakfast primes your body for fat loss? Thanks!

  3. Sir, for the life of me I’m trying to find an example of what you eat in a day. Please show it, I’m dying to know.

    Kind regards,


  4. Pingback: 020: Shawn Stevenson Joins The Revolution! - Revolution Oils
  5. Hi Shawn! Thank you so much for doing this podcast. I’ve listened to it many times! It’s fantastic and just what my husband and I had been hoping you would put out there for us all! We are HUGE fans and tell everyone about you and the extremely beneficial information you project. You are our GAME CHANGER, baby!! lol 🙂

    THANK YOU!! Blessings to you and Jade!

  6. Hi Shawn! I love, love your podcast, and this episode is one of my favorites. I’ve listened to it three times, soaking everything in. I downloaded the PDF you generously shared, and the link to the meditation music you listen to doesn’t seem to be working. Could you please share the link or source again?

  7. Hey Shawn, thank you so much for doing this episode, it’s always nice to see other people routines. I was looking at your meals in the PDF, and I noticed you don’t eat any fish. Is there any particular reason for that health-wise, or do you just not like fish? I thought the oils and stuff were really important?

    1. Hey Shaz, thank you so much! And great question… I actually have a bit of an allergy to my favorite fish (salmon and cod) so it doesn’t show up in my routine very often. Good observation. I’m a big fan of fish if it jives with your body 🙂

  8. Good morning Shawn, this was simply awesome podcast. I just have a question or two for you. In your liter of water in the morning what else do you put in it beside Himalayan salt? I have been doing lime and Himalayan salt for few months now and have noticed my blood pressure has risen slightly. Is there an alternative to using Himalayan salt?

    1. Thank you so much for that :). To answer your question, some other things to utilize are ionic mineral drops, Willard’s Water, MSM, or simple fresh-squeezed lemon.

  9. I really appreciate you opening yourself up to share your secrets to living such a purposeful life. I am writing out my own routines right now! Thanks also for sharing your diet with us. After reading the Calorie Myth and listening to your podcasts I have been trying to eat healthier, and it helps to see what nutritionists eat. My greatest challenges to eating healthy are my three young children, who aren’t too keen on eating 10+ servings of vegetables and going grainless. So I’m trying to balance my desire to eat healthy and have my kids eat healthy with harmony in the home and not spending forever in the kitchen making different meals for everyone :). I would LOVE to hear about what your kids typically eat! Thanks for all you do to make the world a healthier, happier place.

  10. You are my long distance mentor, so inspiring! Thank you for sharing your routine, I really resonate with it. I’ve been wanting to create a routine and this is EXACTLY what I needed to help me get set up. Much love!

  11. Shawn, how do you spell the teas you mentioned on your podcast ? Thanks.

    1. Danny, some of my favorites are Yerba Mate, Pu-erh, and Rooibos. Hope that helps!

  12. The BEST, BEST, BEST show ever! Your honesty, openness and total willingness to share your private thoughts, mantra’s, feelings and events of the day made me want to just hug you! Thank you, thank you, thank you! Your show is amazing and so are YOU!

    1. Janine, I felt your sincerity, and I appreciate you SO much. I receive every bit of that 🙂

  13. Wow SHAWN! I truly love your podcast! I look forward to your new shows everytime! You both have such a great way with your guests and I love your genuine nature! Your knowledge is power and I feel so lucky that you are willing to share!
    I especially love this podcast because I like a detailed plan that I can follow. And everything you do daily truly residnates with me and what I’ve learned about healthy living thus far.
    I started trying to implement your daily activities into my day and I feel so empowered! It’s so amazing when my day is filled with intention and positivity! Thank you thank you! Thank you for working so hard to bring such goodness to the world! I feel so happy when I can pay this forward and share you with friends and fam! Enjoy your day!!!
    Ps…I’ve really fallen in love with therapeutic essential oils because of some sports injuries in highschool. I use them daily for my family and I. I also train many people and medical people how to use them in a therapeutic and safe way. I’m curious if you’ve considered using them at all in your daily practices?

    1. Trish, thank you for sharing that! That acknowledgement means the world to me. As for the oils, yes, we have them imbued in our lives here and there. And some point I’ll get around to studying them more so that I can talk from a place of experience ;-).

  14. Shawn, I listen to you and Jade religiously; I never miss a podcast. This particular episode was one of the best ever!! I literally sat down at the table and took notes in my journal while listening. I typically listen to you and Jade during my 45 minute commute to and from work, but this podcast was so special for me that I listened to it twice so I could take my own notes. I meant to reach out to you and Jade right after listening, but this is the first chance I’ve had. I really want to express my gratitude for your sharing such personal information about your daily routine and way of living life to it’s fullest. Your wisdom, kindness, spirituality, sense of humor and generosity of spirit are sincerely appreciated. Keep up the awesome work!

  15. Hi Shawn

    As usual – mind blown!

    Can you share some info about the probiotics you take?

    Thanks so much for you, your passion and nurturing your gift!

  16. Shawn, thanks so much for this episode. I listened with great interest with Pat did his show about his schedule, and I actually thought to myself, ‘wow, how great would it be if Shawn did the same kind of thing?!’ And then a couple of weeks later…what should appear in my podcast player! This was so valuable. I listened to it right away and am still re-listening to some parts as I apply some things. And Jade, I tried the contrast shower…it’s not so bad! Just ease into the cold the first time and you’ll get right into it!

    Thanks for putting great content out there!


  17. Shawn and Jade
    This show is a wealth of knowledge. I’m listening to every single episode while I’m airborne. I’m also trying to catch up of the episodes from the beginning. Just finished listening to Type-2 diabetes episode. I was wondering if you can point me to the right direction where I can download the transcript of all the episodes, so that I can share them with my family back in India.
    Thank you for what you’ve done, are doing and will do for the community. Amazing show!!! Booo-yaaaa. I’m feeling WONDE-RAMA (Wonderfully Amazing) 😛

  18. Fantastic and timely! I was especially excited to hear about the Good Dad website and the upcoming podcasts. My son is a single dad your age sharing custody of a daughter and son. His daughter’s entry into her teenage years and his ex-wife’s so far unsuccessful attempt to move them 3,000 miles away, has been very trying on him emotionally and financially. He gets enough stress from his critical nursing job. I have already sent him the links to this very positive website and know he would find podcasts with the two of you extremely affirming and beneficial. Thank you so much for bringing this project to your listeners attention.

    You also mentioned accessing you information on building better butts. There was no link in your notes and I couldn’t locate it in a search. I have no butt at all and was excited to hear one might be possible.

  19. Hey shawn i was wondering if you could point me to or suggest a morning rebounding routine? It looks like it would be very beneficial for me. Thank you.

  20. Hi Shawn,

    Thank you for delivering such quality contents continuously. I’ve been listening to your podcast about a year now ,and it’s been really helping me grow as a person.

    I love your book, Sleep Smarter! Do you have it in audio version in Korean? I would love to give a copy to my mother since she has chronic sleeping problems. She is not a big reader, but she would really enjoy the audio book. If you don’t have one yet, could I make a request?

    It is exciting to find out that you eat kimchi. I am tickled to hear that the Korean staple is a part of your diet since i am a proud kimchi maker/eater.

    If you ever need a simple recipe for kimchi, let me know.

    Thank you again, and I look forward to many more episodes to come.



  21. Hi shawn great episode as usual! Thank you very much for sharing your life with us. Just as quick question on previous episodes you mentioned that you practiced qigong especially the 10min morning and evening. When would you practice this?
    Thank you again

  22. This has to be the most amazing Model Show episode I’ve experienced. your words brought me back home to the things I once used to practice. Thank you Shawn for opening your heart to mine.

  23. Shawn, you are a blessing. My wife Elizabeth and I are raving fans of yours. We have begun to tell so many people about your podcast and your book. Please keep doing what you are doing, you are healing the world one person at a time. The information that you, Abel James, Sara Gottfried and Pedram Shojai are sharing should replace what is on the evening news. It is that valuable and important. Thank you for everything you do!

    1. Vincent, that was a powerful statement. I truly do appreciate that! The evening news better watch out!

  24. Greetings. I don’t see the show transcripts anymore. Did you stop them?
    Love your show.

    Juan Jose

    1. Juan, thanks so much for listening. We did stop doing the transcripts for now because the demands didn’t match the cost of investing in them. That’s why for this particular episode I created the PDF with the major points for everyone. We might circle back around to adding them back in later though.

  25. Shawn- Thank you for the great work on this last episode. You speak with clarity, openness and positivity. It lights a fire in me to keep practicing and improving my health and at the things you discussed in this episode. I am almost 30, some would say a late bloomer, and still not as disciplined as I would like to be. Ive been practicing ways to be organized and structured in my daily routines. This episode was fantastic – in meditation, I like how you shared your methods and made it clear how important it is to you to do every day. I’ve committed myself more to this practice now . I can see the improvement it’s made on my life when I do meditate. I have a question…What would you recommend doing to find, and keep a mentor? Who’s mentored you? Who have you mentored? And what made you decide to mentor them? I have listened to your podcast quite a bit, and don’t recall an episode with this information. Maybe I need to go digging? Thanks again for this great episode!!!!

  26. Shawn, thank you for sharing this personal information. We learn a lot from you and your habits. This world needs more people like you, who cares for others. I will try to follow your steps and share this valuable information.
    thanks a lot!

  27. Shawn, your work here is probably the best I have seen (and heard) yet! I’ve been studying holistic wellness for over 20 years for myself and family, and I feel you are making the biggest difference in the lives of your listeners. Your informational presentations are very motivating and inspirational, and the way you present each topic is very engaging. Thank you for what you do and for making the change you want to see in the world! Love you and Jade! Bright blessings to you both!


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