Health & Wellness
Just a quick note:
I am not a doctor and this is not medical advice. I've read a lot about health and wellness and I've tested my DNA, blood, and microbiome, many times to figure out what works best for me. Everyone is different.
If you're looking for a good place to figure out what YOU should do to become the best possible version of yourself, I’ve recommended the following health tests to all my friends and family: (Yes, I am an affiliate of some of these things but they are companies I use and love.)
- Blokes (for men) and Joi Wellness (for women) Blood Test (discount code RIKER)
- The DNA Company DNA Health Test (discount code RIKERLYNCH)
My Current Daily Routine (on tour in Europe)
I'm writing this from my hotel in Lisbon, Portugal getting ready to start the European tour with The Driver Era. So here's what a typical day on tour looks like.
8:45am
I do my absolute best to get to sleep by midnight on tour and wake up at 8:45am latest so I can get the morning sunshine in my eyes before 9am. This helps a LOT with sleep. Once I'm up, I grab my seafoam green Yeti water bottle and fill it with water and electrolytes. This tour I brought Protekt electrolytes with me but I also love LMNT. I'll squeeze a lemon in there too if we have some on the bus.
With the water, I head outside to get as much sun as possible, mainly on my eyes and face.
Once, I'm finished the water and I've gotten about 20 minutes of sunshine, I'll take care of my oral health. I use a Primal Life Organics electric toothbrush, tooth powders, and tongue scraper.
Around 9:15-9:30am, my wife and I will look for a good coffee shop. She has usually done good research and will have picked the perfect spot for us to walk to. I'll bring my Daylight Computer with me to journal or read while we have a coffee. Since I'm on the road and don't have access to my usual Danger Coffee, my go-to coffee order when traveling is a Flat White or a Cortado. Macadamia or coconut milk would be preferred, but I'll go classic if they don't have those.
We'll spend an hour or so at the coffee shop and if they have a good-looking breakfast, I'll order some eggs.
Once I have some good fats and protein in my body I take my supplements.
On tour, I'm taking Kion Colostrum (discount code RIKER), Vitamin DAKE and Minerals 101 from Suppgrade Labs. DHEA, Fatty15, Host Defense MyCommunity Capsules, Berberine Breakthrough, (discount code RIKER) L-Carnitine, Methlyfolate, and a B12 and Methylation Optimizer from The DNA Company. (discount code RIKERLYNCH)
After coffee and breakfast, I'll walk around the city with the Mrs and check out any local shops, and simply see the sights.
1pm
Soundcheck usually starts around 1pm so right before I do my vocal warmups, which takes me 5 minutes. I've been doing the same warmup since 2012!
By now I've had a quick chat with the guys about any songs or changes we want to make to the show. We swap songs in and out each night and at sound check we tend to decide exactly what we're going to play that night.
After sound check, I'll send the setlist to the team so everyone is on the same page and ready to go for the show.
For a post-soundcheck beverage, I'll have my Organifi Greens. (discount code RIKER)
3pm-6pm
This block of time varies a lot depending on the weather, the city, and any other work things like my podcast Glass Half Full with Riker and Bobby.
This is also when I get a workout in during a show day. In prep for my upcoming season as a semi-professional hockey player for the Breckenridge Vipers, I have been following ATG Training all year. Check out @kneesovertoesguy on Instagram if you aren't familiar. Each workout is about an hour Monday, Tuesday, Thursday, and Friday. On Wednesday I focus on mobility and the weekends are rest and active recovery like saunas and lots of walking.
During and after my workout I drink Kion Aminos to help with muscle building and recovery. (Discount code “RIKER” will get you 10% off products, 15% off bundles, 20% off subscriptions)
When we tour in the U.S. we bring an Ice Barrel (discount code RIKER) with us but currently in Europe, unfortunately, we don't have one. Sometimes I get lucky and the hotel has a cold tub or the venue has a big enough bathtub for me to fill with ice and water and jump in for 2-3 minutes.
So workout, Ice Barrel, shower, and get cleaned up, and then it's time for dinner.
6pm
Dinner is either at the venue or occasionally we'll go check out a local restaurant close by. I pretty much eat anything on tour as long as it's not really processed. Europe has such fantastic food I'm not too strict.
I will also take my nighttime supplements which are NAC, and BiOptimizers Magnesium Breakthrough. (discount code RIKER)
8pm-9pm
Time to get "show ready"! Any stretching or other warmups, reviewing anything new in the show, or simply just making sure everyone is ready to perform at their highest standard, all of that will happen in this hour.
9pm-11pm
Show time baby!
11pm
Once the show is over I'm moving as quickly as possible without rushing to get clean and back to the bus. I ice bath here if I didn't get cold exposure ealier on in the day, then shower, and I'll head to the bus to make tea with my wife or other sleepy-time beverage. Currently on tour I rotate between Sleep Mode and BiOptimizers Sleep Breakthrough. (Discount code RIKER) And sometimes just classic camomile tea.
After I enjoy the tea with Vanni, I'll brush my teeth and crawl in my bunk. I put on Airpod Pros and listen to some binaural beats for deep sleep and an audiobook. I'm currently listening to Wooden by John Wooden. It's amazing!
Then hopefully around midnight, I'll turn off all the electronics and fall asleep. Ready to wake up and do it all again, in a new country. Rock n roll baby!