The Chris Masterjohn Daily Routine for 2025

Wake Up

Chris Masterjohn allows his body to decide when it’s ready to start the day, usually sometime between 7 and 8 in the morning. This natural rhythm helps him avoid the stress of alarms and gives his body the chance to finish its nightly restoration fully.

No exposure to EMF at night: He avoids unnecessary wireless signals while sleeping, as they can interfere with cellular repair. By limiting this kind of exposure to times of productivity during the day, he helps preserve the restorative value of sleep.
Waking without alarms: Alarms can interrupt deep stages of sleep, leaving the body sluggish and under-rested. By waking naturally, he ensures his energy systems are fully recharged and ready for the day.
Optimized sleep environment: A cool, dark bedroom allows the body to conserve energy overnight. Lower temperature and reduced light support deeper rest and let the body focus on recovery instead of managing extra stimulation.
Supporting natural sleep cycles: Letting sleep run its full course gives mitochondria the time they need to repair and restore energy. Cutting this process short can leave the body feeling drained, even after many hours in bed.
Reducing sleep inertia: Waking in the middle of a cycle often brings grogginess and mental fog. Rising naturally at the end of a cycle helps him start the morning clear-headed and focused.
Temperature control for deep rest: Cooling the body during sleep reduces energy spent on temperature regulation. This frees up resources for deeper recovery and better energy levels the following day.
Blocking excess light: Darkness at night signals the body to produce melatonin and stay in a deeper state of rest. By eliminating nighttime light, he supports stronger circadian rhythms and better-quality sleep.

This morning practice reflects his focus on giving the body the best chance to restore itself overnight. By rising naturally in the early hours, his day begins with steady energy and a clear mind.

Morning Measurements

Within minutes of waking, Chris Masterjohn pays attention to how his body performed overnight before moving into the day. These early checks, often done right after getting out of bed, give him a clear picture of energy balance, recovery, and overall metabolic health.

Tracking body composition: Monitoring weight, waist size, and skinfold levels helps him understand how food intake compares with daily energy use. These numbers provide a snapshot of balance between calories consumed and calories burned.
Metabolic markers: Measuring glucose, ketones, and lactate offers insight into how effectively the body is managing and producing energy. These values reflect how well different fuel pathways are working to support daily activity.
Reviewing sleep quality and recovery: Assessing sleep data alongside personal ratings of energy, tension, and stress provides feedback on how well rest contributed to physical and mental performance. Signs like morning alertness, libido, and muscle relaxation point to strong recovery.
Daily readiness check: By combining physical measures with how he feels, he builds a broader picture of readiness. This helps him know if adjustments to diet, training, or rest are needed to stay on track with long-term health.

Taking these measurements first thing in the morning helps him set the tone for the rest of the day. With this information in hand, he can adjust his habits in a way that keeps his energy steady and his recovery consistent.

Coffee, Mobility Work, Perceptive Work

As the morning moves forward, usually an hour or so after rising, Chris Masterjohn shifts his focus toward practices that prepare both mind and body for the rest of the day. These activities blend physical movement, mindful observation, and light stimulation to support steady energy and clear thinking.

Morning sunlight for energy signals: Exposure to natural light activates the body’s internal clock and signals the brain to regulate circadian rhythm. This helps align daily energy production with the availability of oxygen and nutrients throughout the day.
Stretching and mobility in the sun: Gentle movement outdoors combines flexibility training with sunlight exposure. This not only loosens muscles and eases tension but also improves posture and supports smoother movement patterns.
Perceptive work before meals: He uses this time for activities that require focus without heavy decision-making. Tasks such as reviewing tracking data, reading, or absorbing new information fit well here, leaving more demanding creative work for later in the day.
Coffee without sugar: His coffee is taken plain with added fat for energy, avoiding sugar due to his limited tolerance for fructose. This choice suits his metabolism, providing a steady source of fuel without energy crashes.

Together, these practices set a balanced tone for the morning. By combining light exposure, movement, focused thinking, and a simple coffee routine, he supports mitochondrial function while preparing both body and mind for the day’s bigger challenges.

Fasted Endurance Cardio

On certain mornings, before the first meal of the day, Chris Masterjohn sets aside time for fasted endurance work. Training in this state gives his body a different challenge compared to sessions that happen after eating, helping him develop resilience and energy efficiency.

Mitochondrial resilience: Performing endurance exercise without food forces the body to draw on stored energy. This strengthens the ability of mitochondria to produce fuel under conditions of limited resources.
Variety in training: He rotates his endurance workouts based on his physical goals. At the moment, he is focusing on boxing drills that demand strong rotational power and diagonal force, building both stamina and coordination.
Weekly cardio structure: His approach includes a one-hour fasted session once a week, while the rest of his training centers on resistance work and skill practice. Strength and neurological training are saved for after meals, when the body has more immediate fuel available.

This type of training adds a different layer to his routine, pushing the body to adapt in ways that fed workouts cannot. Fasted cardio strengthens energy systems under stress, while resistance and skill training after meals provide power and growth, giving him a complete balance between endurance and strength.

Breakfast

Around 10:00 in the morning, Chris Masterjohn has his first meal of the day. This timing gives his body enough space after waking and any morning training to be ready for food. His breakfast combines a mix of fresh produce, quality protein, and nutrient-dense staples that work together to support energy and recovery.

Fresh fruits and vegetables: Strawberries and tomatoes add vitamins, antioxidants, and natural compounds that help protect cells while supporting overall health. Egg yolks bring additional nutrients and healthy fats to balance the plate.
Animal-based protein sources: Grass-fed beef provides complete protein along with important minerals, while collagen supports joint and skin health. Cheese adds calcium and additional protein for satiety.
Plant-based staples: Sprouted lentils and white rice supply steady carbohydrates and plant proteins. The sprouting process enhances digestibility and improves nutrient absorption.
Traditional grains: Nixtamalized corn tortillas are a source of fiber and minerals, made more bioavailable through the traditional process of nixtamalization. This preparation also improves flavor and digestibility.

This balanced breakfast is designed to give a steady release of energy and a wide range of nutrients. It fuels his body for the demands of the day while supporting both short-term performance and long-term health.

Diet Plan

Chris doesn’t just eat randomly throughout the day, he structures his meals in a way that supports energy, muscle recovery, and overall health, while still keeping sleep quality in mind. His diet is carefully balanced to provide enough protein, carbohydrates, and fats without tipping the scale too far in one direction.

Food selection approach: Choices are made to meet both macro and micronutrient targets while keeping digestive health in check. Foods are adjusted as needed based on how they impact his performance, recovery, and sleep.
Protein intake balance: He aims for 140–150 grams of protein daily, a level he finds supports strength and muscle growth without disturbing his sleep. Higher amounts of protein are avoided since they tend to interfere with rest.
Macronutrient breakdown: On average, his meals add up to about 2,740 calories, with 147 grams of protein, 137 grams of carbs, and the rest from fats, giving him steady energy throughout the day.
Staple foods: The bulk of his meals come from nutrient-rich options such as grass-fed beef, organ meats, eggs, and dairy. These are paired with a mix of vegetables, fruits, and starches like sprouted lentils, tomatoes, broccoli, strawberries, rice, and corn tortillas.
Healthy fats: Cooking oils and added calories often come from simple, natural fats like olive oil or cream, which provide flavor while supporting overall health.

Focusing on nutrient-rich whole foods and keeping his macros within a clear range allows Chris to maintain strong energy levels, build muscle effectively, and still protect his sleep. His diet plan is as much about quality as it is about balance, showing how thoughtful nutrition can directly support mitochondrial health.

Supplements

Chris uses supplements that specifically support his cellular energy and overall wellness. His choices are shaped by lab testing and his understanding of how certain compounds affect mitochondria, recovery, and sleep.

Creatine support: Taken in divided amounts across the day, creatine strengthens the energy system within mitochondria by helping cells transport and use fuel more effectively. It plays a role in muscle recovery while also supporting steady energy for daily activity.
Vitamin C benefit: Regular supplementation with vitamin C helps reinforce antioxidant defenses. Based on his testing, Chris has seen measurable improvements when adding it consistently, showing its value for immune function and energy balance.
Vitamin K2 advantage: This nutrient contributes to bone and dental strength while also helping maintain healthier mitochondria. Chris has a higher genetic requirement for K2, making it an important piece of his daily stack.
Ubiquinol effectiveness: A highly bioavailable form of CoQ10, Ubiquinol supports mitochondrial health, especially in cases where the body has trouble producing or recycling CoQ10 efficiently. For Chris, this makes a noticeable difference in energy production at the cellular level.

Using supplements with a clear purpose allows Chris to cover gaps that food alone may not fully provide. Each one plays a targeted role in supporting energy, recovery, and long-term cellular health, making his supplement plan an essential part of his overall routine.

Light Decision-Making Work

Once the morning meal is finished, Chris Masterjohn doesn’t jump straight into high-intensity exercise. Instead, he gives himself a buffer of time, and by about 10:30 am, he uses this period for lighter tasks that still keep his day moving forward. This approach allows him to stay productive while his body processes food and his mind warms up for bigger challenges.

Making small but useful decisions: He handles choices that don’t require deep focus, like approving simple plans or giving quick input. These lighter tasks keep progress flowing without draining mental energy.
Providing direction to his team: Offering feedback and clearing up bottlenecks helps his team keep moving, while also freeing him from having to revisit small issues later.
Handling practical planning: He uses this time to outline upcoming priorities, organize responsibilities, and set the tone for what comes next in his schedule.
Tackling easy to-do items: Instead of letting minor tasks pile up, he checks off smaller responsibilities so they don’t weigh on his focus during more demanding work later.
Easing into productivity: This lighter workload creates a smoother transition from rest and recovery into the more intense parts of his day, both mentally and physically.

This method of starting with light decision-making helps him maintain momentum while saving his energy for the critical work that requires greater focus and effort later in the day.

Workout

Chris Masterjohn treats his training as more than just exercise, using it as a way to build strength, refine skills, and improve overall movement capacity. Around 11:10 am, he begins his workout with a mix of focused drills and structured strength sessions that keep both his muscles and coordination developing.

Skill practice rotation: Each day begins with a mix of skill-based drills, including boxing combinations, forward and backward rolls, and controlled leg movements while holding a headstand. These short but focused practices sharpen coordination and body control.
Progressions toward advanced moves: He works on wall kickups, toe pulls, and squat jumps with increasing intensity, aiming to build toward more advanced skills such as a stable handstand and full 360-degree squat jumps.
Mobility and alignment exercises: Daily corrective work is included to improve pelvic positioning and support hip mobility. This helps prevent imbalances and makes more demanding training smoother and safer.
Strength and hypertrophy rotation: His weekly structure includes dedicated sessions for back, chest, arms, and shoulders, along with separate days for core and leg strength. This ensures every muscle group receives focused attention.
Skill-focused training days: Some sessions are devoted specifically to skill development, where high-intensity intervals and extended practice sessions are used to master movements like handstands and advanced jump variations.

This balanced approach blends strength, mobility, and skill development into a complete routine. It allows him to train his body in multiple ways, supporting long-term progress while keeping workouts challenging and engaging.

Infrared Sauna

After completing his workout, usually late in the morning, Chris Masterjohn adds a short sauna session to his routine. This practice is not about pushing the body harder but about extending recovery and providing benefits that go beyond exercise itself.

Short and consistent sessions: He spends 5–10 minutes in the sauna, which is enough time to stimulate the body without adding unnecessary strain. The goal is gentle support, not exhaustion.
Completing the light spectrum: The sauna provides infrared wavelengths that the body would normally receive from natural sources such as sitting by a fire. This helps round out exposure that is not always available in daily life.
Supporting circulation and recovery: Heat encourages blood flow, which can help deliver oxygen and nutrients to muscles after intense activity. This contributes to faster recovery and reduced soreness.
Relaxation for the nervous system: The warmth also signals the body to relax, creating a natural shift from the stress of training into recovery mode.

Ending his training block with infrared heat helps him move smoothly into recovery, combining the benefits of light exposure, circulation, and relaxation in just a few minutes.

Shower

Once training and recovery work are finished, Chris Masterjohn shifts into a refreshing routine that signals the body and mind it’s time for the next part of the day. Around midday, he uses his shower as more than just a way to clean up, it becomes part of his transition into a focused work mindset.

Post-workout reset: A shower after exercise helps regulate body temperature and remove the physical strain of training. It provides a sense of closure to the workout, making it easier to mentally separate exercise from the next part of the day.
Cold water finish: Ending with cold water sends a strong signal to the nervous system, boosting alertness and sharpening focus. The sudden shift in temperature can also improve circulation, leaving the body feeling refreshed and awake.
Mental transition: Alternating from warm to cold water creates a contrast that helps the mind switch gears. This moment of reset makes it easier to leave behind the physical intensity of training and move toward concentration and productivity.
Support for recovery: Cold water exposure can help reduce lingering muscle fatigue and aid recovery. It gives the body a gentle push toward repair while energizing the mind at the same time.
Routine consistency: Making this shower a non-negotiable part of his daily rhythm reinforces structure. Over time, the simple act of finishing with cold water becomes a reliable cue that it’s time to enter a work-focused state.

Ending his shower in this way prepares both body and mind for the tasks ahead. It serves as a bridge from the physical demands of training to the mental focus required for his work.

Deep Work

After the physical training and recovery routines are complete, Chris Masterjohn dedicates his afternoons to focused intellectual effort. Between 12:15 pm and 8:30 pm, he creates an environment that limits distractions and allows him to immerse fully in projects that require concentration and long-term thinking.

Mental reset before focus: He begins with a brief activity, like a quick game, to clear his head and set the stage for deeper concentration. This small ritual acts as a signal that it’s time to shift into work mode.
Distraction-free environment: To maintain focus, he removes potential interruptions by keeping his phone out of reach and working behind closed doors. This setup helps preserve mental energy for the tasks that matter most.
Research and writing sessions: The bulk of this time is spent producing in-depth work, including writing, analyzing data, and developing ideas that require extended periods of uninterrupted thought.
Scientific testing and analysis: He engages with projects that focus on understanding energy production at the cellular level. This involves identifying bottlenecks in metabolic processes and thinking about strategies that could support better outcomes.
Reviewing research and feedback: His work also includes staying updated with the latest findings, revisiting past studies, and analyzing real-world data to refine protocols and improve their effectiveness.
Applying knowledge to practical outcomes: He uses insights from his research to design approaches that integrate nutrition, supplementation, and lifestyle strategies, aiming to make science actionable and useful.

Spending long blocks of time in deep work gives him the space to think clearly and push important projects forward. It is during these hours that many of his most meaningful contributions take shape, supported by an environment built for sustained focus.

Lunch

Midway through the afternoon, at around 2:00 pm, Chris Masterjohn pauses his deep work to refuel with a nutrient-dense meal. His lunch is designed to provide steady energy and support his body’s recovery needs while keeping digestion light enough to maintain focus for the rest of the day.

Animal-based protein and fats: Grass-fed beef and cheese supply protein for muscle repair along with fats that provide sustained energy. The combination helps keep him satiated without causing an energy crash.
Plant-based carbohydrates and proteins: Sprouted lentils paired with white rice offer a balanced mix of slow and fast-digesting carbs along with additional plant protein. Sprouting improves digestibility and nutrient availability, making this choice easier on the stomach.
Traditional grains for balance: Nixtamalized corn tortillas contribute additional carbohydrates and minerals, made more bioavailable through their traditional preparation process. They add both flavor and functional nutrition to the meal.

This midday meal is carefully structured to give him the fuel needed to stay productive through the long afternoon hours. It balances protein, fats, and carbohydrates in a way that supports both physical recovery and mental clarity.

Dinner

As the day begins to wind down, Chris Masterjohn makes sure his final meal is both nourishing and supportive of rest. Around 8:30 pm, he shifts into a slower rhythm, using dinner not just as a source of fuel but also as a way to prepare his body and mind for recovery overnight.

Cooked vegetables for micronutrients: A mix of broccoli, peppers, and tomatoes provides vitamins, minerals, and antioxidants that support mitochondrial health while also adding variety and flavor to the plate.
Beef and organ blend for nutrient density: This combination supplies high-quality protein along with important nutrients found in organ meats, which help maintain energy balance and repair processes at the cellular level.
Cheese for fats and flavor: A small portion of cheese contributes healthy fats and protein, giving the meal more balance and satisfaction.
Meal timing for productivity and rest: Eating dinner at 8:30 pm allows him to complete his deep work before eating, while also using the meal as a signal to transition into a calmer state.
Lighting shift for circadian rhythm: Ambient lighting is switched to amber bulbs that emit no blue light, helping his body prepare for sleep by reducing disruption to melatonin production.

Through this evening routine, he ensures that nutrition and environment work together to support both his health goals and his nightly recovery.

Bedtime Ritual

Once the clock strikes 9:00 pm, Chris Masterjohn begins his nightly wind-down routine. This time is dedicated to creating the right environment and mindset for restful sleep, ensuring that his body is ready to recharge for the next day.

Blue-blocking glasses for light protection: Wearing these glasses helps reduce exposure to artificial blue light, which can interfere with the body’s natural melatonin production and make it harder to fall asleep.
Relaxing activities for stress relief: Instead of tasks that require problem-solving or heavy thinking, he focuses on lighthearted and enjoyable activities that ease the mind into a calmer state before bedtime.
Consistent sleep schedule for recovery: By setting his bedtime at 10:00 pm, he ensures his sleep remains regular, giving his body the best chance to repair and restore energy at the mitochondrial level.
Mental shift toward calmness: Avoiding stimulating conversations or demanding tasks helps the brain move from a high-energy state to one that supports relaxation and rest.
Protecting circadian rhythm: Creating a structured evening routine helps reinforce the body’s natural clock, allowing sleep quality to remain high and consistent over time.

A structured bedtime ritual allows him to disconnect from stress, protect his sleep cycles, and strengthen his mitochondrial health. This consistency not only helps him fall asleep faster but also supports deeper rest, which fuels higher energy levels and sharper focus the next day.

Weekly Workouts

Chris Masterjohn believes that movement is a daily investment in mitochondrial health. He structures his exercise around a few key principles that balance intensity, strength, and recovery. During the week, usually spread across different times of day, he makes sure to challenge both his muscles and his cardiovascular system in ways that support long-term energy and resilience.

Sprint sessions for power: At least once a week, he adds an all-out sprint lasting about 30 seconds. This can be done running, cycling, rowing, or any activity that allows him to push to maximum effort. On other days, he may do 4 to 8 shorter sprint intervals with rest periods in between, training his mitochondria to work under pressure and recover quickly.
Conditioning for endurance: Twice a week, he dedicates time to cardio at different intensities. One session is kept short and tough, lasting 10 to 20 minutes at a challenging pace. The other lasts closer to an hour, where he moves at a steady rate he can maintain comfortably, building stamina and strengthening the cardiovascular system.
Strength training for stability: Across the week, he completes 6 to 9 sets in key movement areas, including vertical and horizontal pushes and pulls, squats, and deadlifts. This mix ensures both the upper and lower body are challenged, helping him maintain muscle mass and function that supports metabolic health.
Rotational and lateral work: He doesn’t just stick to straight-line movements. Exercises that include twisting, side-to-side shifts, and diagonal lifts help train the body for real-life movement patterns, protecting joints and improving mobility.
Agility and quick response practice: At least once a week, he trains skills like balance, quick footwork, and the ability to change direction suddenly. He also practices reacting to unpredictable situations, such as catching an object thrown unexpectedly, sharpening coordination and nervous system response.
Daily light activity for balance: Beyond structured workouts, he makes sure to move every day. Walking for long stretches is a staple, ensuring that low-level activity supports circulation, recovery, and overall energy throughout the day.

Through this balanced workout structure, he creates a foundation that supports not only strength and endurance but also recovery and adaptability. His approach keeps exercise engaging, sustainable, and strongly connected to supporting mitochondrial health.

Daily Mitochondrial Nutrient Checklist

Chris Masterjohn believes that the foundation of strong mitochondrial health begins with food choices that supply the body with essential nutrients. Instead of relying only on supplements, he emphasizes getting these building blocks from whole foods spread throughout the day. Around 7:30 in the morning, he makes sure his meals are designed to cover a wide range of micronutrients that mitochondria need to keep energy production steady.

Liver (1–2 oz): A small serving of liver provides vitamin A, copper, B vitamins, and several other nutrients that directly support energy metabolism and cellular health. Even in small amounts, it’s considered one of the most nutrient-rich foods.
Oysters (1–2 pieces): These are packed with zinc, selenium, and trace minerals, all of which play an important role in enzyme activity and antioxidant defense within the mitochondria.
Nutritional yeast (1–2 tbsp, unfortified): Known for supplying most B vitamins except B2 and B12, nutritional yeast supports the metabolic reactions that help convert food into usable energy.
Vitamin C-rich foods: Items like bell peppers, citrus fruits, and strawberries are part of his checklist. They help with collagen production, immune function, and protect cells from oxidative stress.
Calcium-rich foods: Dairy, small edible bones, or leafy greens such as kale and bok choy provide calcium, which is necessary for muscle contraction and signaling pathways inside cells.
Potassium-dense foods: Lean meat, legumes, tubers, fruits, and vegetables all help maintain fluid balance, nerve signaling, and proper muscle performance by supplying potassium.
Digestive supporters: Small amounts of fermented foods, ginger, or herbal bitters are included with meals. These aid digestion and improve nutrient absorption, making sure the body can use the vitamins and minerals effectively.
Tracking with Cronometer: To make sure nutrient needs are consistently met, logging meals in Cronometer can be very effective. It shows exactly which vitamins and minerals are being covered and where gaps may exist. Chris Masterjohn even created a detailed guide on How to Track Your Diet in Cronometer, which helps users understand how to use the tool properly and get the most accurate results.
Multivitamin support: On days when food alone does not provide enough micronutrients, taking a high-quality multivitamin can help fill the gaps. Options like Adapt Naturals or Seeking Health Optimal Multivitamin Chewable are often recommended for broad nutrient coverage that supports mitochondrial function.

Paying attention to these food-based sources of nutrients gives mitochondria what they need to function at their best. Adding tracking tools and a supplement safety net makes the routine more reliable, helping maintain consistent energy, recovery, and long-term health.

Chris Masterjohn’s Science-Backed Mitochondrial Health Routine

How He Balances Work, Health, and Focus