Name: Orangetheory CEO: My daily routine 'biohacks' for better sleep and slower aging
Uploaded: 2023-10-20
Duration: 3 min 58 s
Description: Co-founder and CEO Dave Long takes Fortune through his daily routine and wellness 'hacks' for better sleep and slower aging.

Co-founder and CEO Dave Long takes Fortune through his daily routine and wellness 'hacks' for better sleep and slower aging.

Orangetheory CEO: My daily routine 'biohacks' for better sleep and slower aging

Features

Life balance for a CEO or an entrepreneur really doesn't, it doesn't really exist. It's because you're carrying your passion, your work with you, no matter where you go, you can pretend to kind of bury it, but it's always there. Hello, I'm Dave Long, the co founder and CEO of Orange. Very fitness. I'm 45 years old and this is my daily routine. The typical time that I wake up in the morning is, uh between six and 6:30 a.m. I'm up fairly early. Um, definitely a coffee person. So my first thing in the morning is coffee often I'll work out fast food. So, besides the coffee, I'll, I'll eat after working out like my go to breakfast most days is kind of a custom smoothie with protein, some fruit Greek yogurt right now. I'm really just focused on, you know, a balanced diet, making sure I'm getting enough fuel for the workouts, enough fuel for the work day and whatever I'm trying to, I got into cold plunging years ago, you know, first off for the recovery benefits and then actually as a sleep aid, it actually, it sounds, maybe sounds wild, but the cold plunge at night actually helps you really sleep. And when I was doing it at night, I would do sauna first for a session and then finish with a cold plunge. But I kind of just had an epiphany and, and a lot of other people were doing it in the morning. Like, why not just start the day with? It's literally 3 to 4 minutes. Why not just start the day? Because I have a cold plunge in the garage. So it's readily available. I'm at the point with my daily workout routine where I really feel like I need to work out every single day to kind of feel my best and perform on any given day. It could be an orangey class on other days. I'll do either an outdoor run, which is probably 30 to 60 minutes, you know, kind of 4 to 8 miles. Um Other days, I'll do a one hour jiu jitsu session and then probably once a week, I'll do an additional strength focused workout usually about an hour, but it averages about an hour per day. The office is only about six miles from my house. So it's a pretty easy 15 minute commute. I'd say anywhere between 8 a.m. and 9 a.m. is where I'm typically arriving. So I'd say, you know, 66 meetings a day. There are times when I'll do some rapid fire and some skip level meetings that are 15 or 20 minutes where I may hit 10 or 12 meetings. I think it's rare that I'm in a meeting that I shouldn't be in. I spend a lot of time really curating that. So, even though there's a lot, I think, you know, it's doing it through prioritization, all very necessary. A typical, like office day. I'm usually winding down between 5 36. It's super important for me to, you know, to get home for dinner. Recently, the thing of this Hodi from Chobani was talking about that work life balance for a CEO or an entrepreneur really doesn't, doesn't really exist. It's because you're carrying your passion, your work with you, no matter where you go, you can pretend to kind of bury it, but it's always there and it's a really important part of, you know, that type of person's life. So really, I've been thinking about it, more of what he said is really, it's more about harmony. Like how do you find the harmony and the fact that you have something that's a very dominant part of your life and it's gonna be there. But finding the tending to find the balance and knowing that it's there and not always spending so much energy trying to kind of push it down and really focus on being more present, whatever you're doing, if you're at work, being all the way there. And if you're not just working towards being present, whether it's for your kids, whether it's for whatever else you're doing that. You're focused in the moment, working to unplug from the work day almost every night, a family dinner or some sort of kids activity before that. And then, um, it's kind of a wind down. We do a walk with the family al almost every night. A lot of times I'll actually do a ruck where I'll wear a weighted backpack as part of that walk. And often the kids are on scooters or bikes as part of it. Many nights I'll do sauna 2025 minutes and then one more coal plunge before bed sleeps. One of the most important things you could possibly do for literally for everything. And so 10 o'clock is my goal. It's probably, I probably average about 10 30. My goal is absolutely, um, eight hours I average right now, probably seven hours and 10 minutes. That's how close I try. I try to sleep.