Kal Freese

Kal is the Co-Founder of Taika, a new kind of functional beverage company whose mission is to help millions of people live a healthier lifestyle through an approach they call “stealth health".

He's been ranked as one of the 10 best baristas in the world and his work has been featured in The NYT, LA Times, Bloomberg, CNBC, and TechCrunch.

On his morning routine.

My peak productivity is in the morning. 

I usually wake up before 6 and I’ll make a cup of coffee for my girlfriend and I. I’m in the coffee business, so this morning ritual is a rite of passage! I’ll use the same adaptogen blend that we use at Taika. This is a great way to get a smooth start to the day. 

I take 15 to 20 minutes in the morning to jot down my thoughts. There’s no structure to my writing but it’s a great way to spark my creativity for the day.  

I also meditate for 30 minutes every day. I’ve been meditating for a decade now. It’s particularly helpful when I’m stressed or overwhelmed. 

Lastly, I’ll try to get in some exercise. Sometimes I’ll go for a run or walk outside. I also do some quick CrossFit style workouts with kettlebells at home.

When I dive into work, my early mornings are dedicated to creative work or whatever is a top priority for the day. Then I’ll check my emails for an hour move into a team call.

On fasting and workouts.

I practice a lot of intermittent fasting. 

I’ll skip breakfast and eat lunch at noon or 1 PM. My diet mostly consists of coffee and water before then. 

I drink insane amounts of sparkling water! I have a separate fridge just for it. I like to experiment and try different brands. I used to drink a lot of La Croix, but my current favorite is Ugly. 

Regarding fitness, I want to increase my strength.

WFH has put a stop to most gym activities. It’s about finding alternative ways to incorporate the exercises you like. If I don’t work out in the morning, I’ll do a quick evening workout session or take a walk with my girlfriend.

On his foundational rituals.

My rituals have definitely developed over time. 

I started my first company right out of high school when I was 17. Now I’m 28, so I’ve been doing this whole founder-thing for a while! 

Building companies made me realize that I need to become more regimented if I want to do everything I aspire to.

Like everyone, I have good and bad days. But, in general, I have 3 keystone habits that are non-negotiable. 

The first is sleep. It’s the superpower that enables me to do anything. If I don’t sleep enough, I’m just a miserable person. 

I have 4 sleep trackers to make sure that I’m getting the appropriate amounts of sleep and that I’m recovering as I should. I try to get at least 8 hours a day, regardless of when I go to bed. 

The second and third are exercise and diet. There has always been this tug of war for me between eating healthy and exercising. I love food, but it’s important for me to control what I eat and ensure I’m healthy. 

It’s all about compromise.

On his evening routine.

I wrap up work by 6 or 7 PM because my productivity slumps around 5.

I’ve tried to push through it, but it never really works out well for me. 

I do have varying times when I am productive, and it really depends on what stage of life I’m in. If I’m working on like a sprint or crunch, then I find myself being most productive between 10 pm and 2 AM. 

Most nights, I eat dinner around 7. I cook as much as possible because it’s a fantastic creative outlet. My girlfriend and I use this time to disconnect from technology and just talk.  

I may work a bit more after dinner, but I’ll head to bed whenever I feel tired. Ideally by 11 PM. Luckily, I fall asleep pretty quickly, usually within 5 minutes of getting into bed.