Everything Youtube superstar Sarah’s Day eats in a day
Sarah’s Day is a powerhouse Youtuber and Instagram sensation, with over 1.2 million subscribers. Aside from vlogging, Sarah has her own activewear line, eyewear collection, inner health and beauty products, fitness eBook(s) and even a pyjama range.
And if that wasn’t already enough to keep her busy, she also recently became a new mum to baby boy, Fox.
Nicknaming herself ‘Youtubes Holistic Health Princess’ we knew Sarah would have an interesting approach to her diet and exercise regimen. Here, she shares her day on her plate, as well as her unique approach to fitness and how she balances all her responsibilities.
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What’s a day on a plate look like for you?
Essentially I focus on nutrient-dense, whole foods and incorporating at least three different colours in each meal. My day-to-day meals change depending on how I’m feeling, but I usually consume paleo-based meals, ensuring I’m consuming a good source of protein, carbs and fat in every main meal, and snacking in between. I snack quite frequently right now particularly because I’m always feeding Fox and always hungry!
Before I consume anything, I always have a large glass of water with a heaped teaspoon of my inner health and beauty powder; Body Bloom (tropeaka.com.au, $67).
Then for coffee I have a large long black with a dash of warm almond milk.
For food I’ll make something like; two slices of paleo toast with two poached eggs, a quarter of an avocado, with grilled cherry tomatoes and wilted baby spinach seasoned with pink Himalayan salt and pepper.
A cold green apple, a handful of activated nut mix and a quarter cup of my Deluxe Mix.
I usually make a homemade nourish bowl packed full of baby spinach, rocket, baked sweet potatoes, alfalfa sprouts, poached chicken or chickpeas, cucumber, beetroot, and my homemade vegan ranch dressing that I make every week.
The afternoon is when my sweet tooth really kicks in, so I usually go for a huge, creamy protein smoothie.
I use one and a half tablespoons of Tropeaka Salted Caramel Lean Protein (tropeaka.com.au, $42) one banana, one tablespoon almond butter, chia seeds, a dash of coconut milk, water and ice, blended.
If I’m still peckish after that I often snack on some homemade vegan treats that I’ve whipped up earlier that week. I love to bake so there’s always something yummy hidden in my pantry.
Paleo Bolognese. Buckwheat spirals, zoodles, my homemade tomato pasta sauce, organic, grass-fed beef mince, nutritional yeast and mushrooms.
Loving earth chocolate, fresh raspberries and a sleepy tea.
Do you stick to a specific diet and fitness regime?
In terms of my diet, I don’t like to label myself, however, I often describe my eating style as ‘paleo-based’. I focus on nutrient-dense, whole foods and ensure I’m mindful with the foods I’m putting into my body.
While I don’t promote or believe in counting calories and tracking macros, I do believe in nutritional education. Understanding the importance of protein, carbs and fats, and being able to identify these foods is an integral part of my diet and ensuring I am fueling my body appropriately.
In terms of fitness, I’m extremely diverse in the way I train. Every day is different. I like to assess how my body is feeling throughout the day and go from there. My main form of exercise is body-weight, functional training, however, I also love Pilates, sand dune sprints, lifting heavy on with my lower body and walking my dog.
What is ‘bio-hacking’ and how do you incorporate this into your routine?
Biohacking is basically making changes to diet and lifestyle, and then having the ability to listen to your body to see if they are successful. Essentially implementing these strategies and changes allows you to become the healthiest, fittest and happiest version of yourself. It’s all about practising day-to-day activities that enhance your overall well being.
I could probably write a 500-page book about little tips and tricks I implement in my ‘bio-hacking’ approach, but here are a few of my favourites:
A ‘hack’ to drink more water: I’ve never been that person who can naturally smash down litres and litres of water. The taste bores me and I often just forget. Nowadays I like to sprinkle 1 tbsp of chia seeds into my 1L bottle of water and allow them to sweep up. This encourages me to consistently sip on my water as I enjoy chewing on the little chia seeds. It’s kind of like my all-day chewing gum!
Digestion: There is nothing worse than feeling bloated, lethargic and blocked up throughout the day. I make sure to have one heaped tsp of Body Bloom (tropeaka.com.au, $67) every single morning to ensure my digestion is feeling great.
Energy & Motivation: My natural energy levels tend to dip around 3pm so I like to get out of the house and soak up some sunshine. My favourite 3pm pick-me-up is a barefoot walk along the beach in the sunshine. Not only is this a great grounding exercise, but I’m also able to breathe in the fresh air and soak up some vitamin D.
What advice do you have for someone looking to start incorporating the ‘bio-hacking’ movement into their life?
Tune into your own body and assess what areas you need a little help in. Whether you feel like you’re struggling with your sleep quality, drinking enough water, eating enough vegetables or finding ways to de-stress; you should develop habits and bio-hacking strategies that are truly relevant to your body and your lifestyle. Reach out to experts for advice, educate yourself and don’t be afraid to be your own guinea pig on diet and lifestyle choices that have a great proven track record.
We loved following your pregnancy journey! How did you stay healthy throughout your pregnancy? Did you change anything about your diet and exercise regime?
In terms of my eating habits, I honestly lived and breathed my motto ‘listen to your body’.
The first trimester was a crazy experience where I found myself craving the strangest food combos and copious amounts of oranges - it’s literally all I wanted. The second and third trimester were fantastic and I stuck to whole, nutrient-dense foods. I did find I was a little hungrier than normal and made a conscious effort to increase my protein and carb intake to satiate me.
I had to reign back my fitness routine a lot, particularly after 29 weeks where I was diagnosed with SPD: symphysis pubis dysfunction. This meant I couldn’t squat, do any single-leg movements or split my legs further than hip-distance apart. This didn’t stop me from being super active though, I just swapped out my usual circuit training for swimming laps, Pilates with my pelvic floor specialist physio and long walks along the beach with my dog, Abby.
How do you balance a healthy lifestyle while running your social media, businesses and being a new mum?
To be honest, it’s something I’m still getting the hang of. I’d be lying if I said I didn’t find it challenging and every day is different. In a nutshell, I suppose I try to stick to a rough schedule. I train in the mornings, because that’s when I have the most energy and motivation, then I fit in my work around Fox’s nap times. Being a mum to my beautiful boy is my number one priority now.
What advice do you have for someone struggling with his or her mentality around food?
Don’t overcomplicate it and don’t overthink it. Stick to whole, real foods as much as possible but don’t let it control your life. Food is meant to be enjoyed while nourishing our bodies.
Do you have any sweat-proof beauty products you swear by?
To be honest, I don’t wear any make-up when I train or when I know I’m going to get sweaty. I wish I could say I had a natural mascara that didn’t leave black lines on my eye-lid but I’d be lying. I’m a natural, make-up free sweaty mess when I work out.
What are your three top beauty tips?
Good digestion and gut health results in good skin. Implement some digestive health strategies and see if you notice a difference in your skin’s appearance.
Drink even more water than you already are.
Implement serums and oils into your skincare routine. It honestly transformed the quality and texture of my skin.
You can shop Sarah's Day Tropeaka range at tropeaka.com.au
Do you have 'hacks' that help you live healthier?
image credit: @sarahs_day