Sleep Score and Energy Score Both in Excellent Range

Star Date 07.10.25

Lately, I’ve been getting lots of questions about my “odd” eating habits. People are curious, so today I’m pulling back the curtain to share specifics about my food choices and exercise patterns—both of which contribute to my consistently excellent sleep and energy scores.

First things first: I’m a big believer in measuring activity and sleep. It removes the guesswork. One of my favorite new metrics is sleep latency—the time it takes to fall asleep. My smartwatch now tells me exactly when I drift off, which is both fascinating and helpful.

Here’s a breakdown of yesterday:

I started the morning with some good old-fashioned learning. A quick YouTube search helped me troubleshoot an issue with my Weber grill. I thought the regulator was failing, but the real issue was opening the propane valve too quickly. Slowing it down saved me from buying an unnecessary part—and set the stage for a fantastic late-morning barbecue.

My one meal of the day:

• USDA choice cap-off steak (not as popular as ribeye, but flavorful and satisfying)

• Two fried eggs

• Crispy bacon

• Cottage cheese topped with blueberries and a drizzle of local honey—harvested from native bees who moved into an empty hive on a day job teammate’s property

Yes, it was as delicious as it sounds. I did sneak in some popcorn while catching up on Wimbledon highlights. No regrets.

At 4:45 PM, I hit the tennis courts. With the heat index near 100º, it was a scorcher. After drills, I played four sets of doubles. By the time we wrapped up, my extra-large water container—filled with Re-lyte electrolytes—was nearly empty. That’s how I know I left it all out there.

Later that night, I was asleep within 15 minutes of hitting the pillow. My total? 8 hours and 3 minutes of solid rest. The only thing unusual? I skipped my nightly glass of wine—not out of discipline, but exhaustion. The court time wiped me out, and I had no appetite afterward. I try to avoid late-night eating whenever possible.

This morning’s breakfast is a repeat of yesterday’s steak—yes, I barbecued enough for two days. Tonight’s menu includes steak and beans, accompanied by a couple of glasses of red wine. Snacks? None needed. I’m now comfortably eating just once or twice a day and rarely feel hungry in between.

Sure, there are days when my scores dip—but I never stress about that. I’m playing the long game. For me, it’s all about continuous improvement—showing up, learning, and growing every single day.

I hope this encourages you on your journey to better health. May you live long and prosper.

Have a great day.