Health protocols I integrate as a founder
Before we start, first let me tell you what happens when I skip my health protocols.
I'm more reactive in meetings, I make half-hearted decisions, I snap at my team over small things, my creativity drops and I feel scattered and overwhelmed. I know this because I've been there multiple times.
After years of experimenting and learning, I finally learned my lesson and made my energy and well-being my number one priority. I learned how to pay close attention to how I feel - both in my mind and in my body. And if something is off, I always know how to get back to feeling energized and motivated to perform.
These protocols have become habits that I use for both my flow season and grind season. (Even more protocols are integrated during the grind season when I need peak performance.)
A lot of my knowledge on this comes primarily from listening to podcasts (shoutout to Huberman Lab and Tim Ferriss) and valuable insights from my business mentors like Anna Nassery.
This list is an accumulation of what I've learned over the past six years of taking these protocols seriously.
Protocol #1: Two to three hours of white space in the morning
This is probably the single protocol that changed everything for me.
The kind of lifestyle I was used to before was waking up and immediately needing to turn on - going straight to work before even really processing anything. I was always in a hurry, rushed first thing in the morning. I'd check emails before I even got out of bed.
Now, I make sure that my first two to three hours of the day are completely blocked, and there are 2 versions of my morning currently:
Version 1: Meditation + Journaling + Devotion
For my mind, I make sure that I do a meditation. Doesn't matter if it's 2, 10 or 20 minutes, the most important thing is just meditating first thing.
What I use: I alternate between Calm (10 min meditations) and Alo Wellness (longer, reiki-style meditation) and sometimes just silent meditation with a timer.
What this does: This immediately clears up my head, but it also helps me listen to my head - listen to my thoughts, what I have going on. Without this, I jump straight into reactive mode for the rest of the day.
After that, I journal and do devotion sometimes. This is my grounding phase. I first calm myself through meditation and then I ground myself through writing.
What I write: I don't follow strict prompts. Sometimes it's stream of consciousness - what's on my mind, what I'm worried about, what I'm excited about. Other times I write about gratitude, what I learned yesterday, or what my intentions are for the day. The key is just getting thoughts out of my head and onto paper.
Journaling has been proven to help you process your ideas and thoughts so they're not all swirling in your head. You'll be surprised with what you can actually come up with if you just write this out. Writing is thinking. So ultimately, people who journal a lot are able to process their thinking better.
Version 2: Walking + Meditating
If I don't feel like thinking or journaling first thing in the morning - maybe I'm restless, or I slept poorly, or I just need to move - I get on a walk instead. Sometimes I'll listen to a walking meditation while I'm walking. Other times I just walk in silence and let my mind wander.
What this looks like: Usually 20-30 minutes, around my neighborhood or at a nearby park. I try to go outside if possible, but if weather is bad, I'll use a treadmill.
The science behind it: Walking within the first 30 minutes after you wake up is really good for your body, especially getting outside. It's good for your visual and optic flow, and it reduces activity in your amygdala which reduces levels of anxiety. Getting sun exposure first thing also adjusts your circadian rhythm - you'll feel more energized during the day and sleepier at night. It's really the best for mental health.
I would do either version one or two of these protocols, or sometimes all of them if I have the time. But this first part of my morning is really important for me.
The business impact: I've noticed that on days when I skip this, I'm more reactive in client calls. I respond to things emotionally rather than strategically. I'm also more likely to say yes to things I should say no to because I haven't grounded myself in my priorities first.
Protocol #2: Planning before every work session
I never start a working session without first writing down my to-do list or my priorities.
I don't want to just work mindlessly. In every work session, I want to be doing one thing. I don't want to multitask because I want to actually get things done.
What this looks like: Before I open my laptop, I take 5-10 minutes to write down:
What are my top 3 priorities today?
What's the ONE thing that would make today a success?
What meetings do I have and what's my intention for each?
I prefer deep work more than shallow work, so I typically do this in the first three hours of my working session. I make sure that I'm working towards my goals, my big projects. And then I spend the afternoon more for meetings and admin work.
Why this order matters: My brain is sharpest in the morning after my routine. If I waste that on emails, I've lost my most valuable hours. Admin work doesn't require peak cognitive performance, so I save it for when my energy is naturally lower.
The business impact: This structure means I can accomplish more in 3 focused hours than most people do in 8 scattered hours. My consulting clients get my best thinking because I'm working with them during my peak hours, not my leftovers.
Protocol #3: Hydration and nutrition
These things, I see them as fuel. Hydration is fuel for my brain, my cells, and just overall feeling alive. Whereas nutrition is where I get my energy from.
What this looks like practically:
I start every morning with a big glass of water before coffee
I aim for at least 2-3 liters of water throughout the day
I keep a water bottle at my desk as a visual reminder
For nutrition, I just make sure to generally eat healthier, especially when I'm working on really big projects. I want to eat good food so that I know my brain can function better.
What "eating healthier" means for me: I'm not strict about it, but I try to:
Eat protein with every meal for sustained energy
Avoid heavy carbs during work hours (they make me crash)
Meal prep on Sundays so I'm not scrambling during busy weeks
Eat regular meals instead of skipping and then binge eating
Protocol #4: Movement
My ideal day would be if I'm able to walk 10,000 steps or more and if I'm able to move my body intentionally.
I do different types of movement, but the majority would be gym and Pilates (my love!). On some days, I would also do bikram yoga, boxing, HIIT classes or cycling. It really depends on my mood and what I feel my body needs.
My suggestion: Find a workout that you love to do so that it doesn't feel like a drag. You should generally enjoy the workout so you actually look forward to it. That's the key to maintaining consistency.
I used to force myself to run because I thought I "should." I hated it and never stuck with it. Once I found Pilates and realized I actually loved it, everything changed. Now I look forward to my workouts.
What this does for me: It gives me a mental break. It allows me not to be "on" all the time. When I work out, I just really focus on the workout. I don't think about anything else - I'm focusing on my body, and my body is also generating energy.
I can feel the difference when I don't work out. I'm more stressed, more anxious, less clear-headed. Movement is how I regulate my nervous system.
The business impact: After I started working out consistently, I noticed my stress management improved dramatically. I handle difficult client situations better. I'm less reactive and I can think more strategically under pressure.
How protocols change between seasons
I mentioned that my protocols differ between grind and flow seasons. The key is that protocols aren't abandoned during grind season - they're actually intensified. That's when I need them most.
Here's what that actually looks like:
During Flow Season:
I'm more flexible with timing but still maintain the core routines
Morning routine might extend to 3+ hours instead of the usual 2-3
I add more learning time - reading, podcasts, courses
Movement might be gentler - more yoga, less intense workouts
I give myself permission to skip things without guilt
During Grind Season:
I'm stricter with routines because I need them more
Morning routine is still 2-3 hours but non-negotiable
I add extra protocols: afternoon walks, breathwork between meetings
Movement becomes even more important for stress management
I schedule rest days proactively to prevent burnout
There are a few other things I do (sleep hygiene, supplements, etc.), but these are the core ones.
Finding your own protocols
I would just suggest for you as a business owner or high performer to make sure that you have your own protocols. You have to be intuitive about this - really listen to your body. You have to be aware of your energy and make sure that you're fueling yourself so that you will produce better output.
Questions to ask yourself:
What time of day do I have the most energy?
What activities make me feel energized vs drained?
What helps me think more clearly?
What can I actually be consistent with?
What does my body need when I'm stressed?
Your protocols will look different from mine. The key is finding what actually works for you and your lifestyle, not copying someone else's routine perfectly.
If you'd like to start your own, here's what I recommend:
Week 1-2: Pick ONE protocol Choose the one that feels easiest or most appealing to you. For most people, I'd suggest starting with:
10 minutes of morning quiet time (meditation, journaling, or walking)
OR planning your work day before you start
Week 3-4: Add a second protocol Once the first one feels natural, add another. Maybe it's movement or hydration.
Weeks 5+: Expand and refine Now you can start building out a fuller routine, but you've built momentum with small wins first.
It’s time to treat our energy like how we treat money.
Your business can only grow as much as you can sustain, and you can't sustain anything if you're running on empty. I used to think taking care of myself was a luxury I couldn't afford, but now I know it's the foundation that everything else is built on.
What health protocols do you integrate into your routine? What's the one thing that makes the biggest difference for you?
Let me know in the comments - I'd love to hear what works for you.
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Hi, I’m Mikee Federizo, entrepreneur and consultant making content around business, balance and self-development.
If you found this post helpful or have questions, DM me and let’s connect on Linkedin: https://www.linkedin.com/in/mikeefederizo
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