A Day In The Life Of: Nancy Luong

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In today’s episode, we’re joined by Nancy Luong — a tech leader, bestselling author, and passionate advocate for mental health, creativity, and community. With over 15 years of experience in program management, Nancy brings a grounded, thoughtful perspective on what it really looks like to build a life that feels supportive rather than rigid.

In our conversation, we explore how her relationship with wellness has evolved over time — from movement that once felt all-or-nothing to routines rooted in sustainability, enjoyment, and self-trust. What stood out most wasn’t a perfectly optimized schedule, but how much permission Nancy gives herself to listen, adjust, and choose what feels good.

Morning: Starting the Day Gently

Nancy usually begins her mornings with a one-hour walk, a routine that grew out of a period of injury, over-exercising, and dieting. What started as a necessity became something deeply therapeutic — a way to move without punishment, reconnect with her body, and build consistency without pressure.

Walking has become a cornerstone of her mental health. To keep it light and enjoyable, she listens to Real Housewives and other Bravo podcasts — fun, silly content that doesn’t demand emotional investment.

Hydration is simple and consistent:

One large water bottle per day (about 10 cups)
Three cups right after waking, then she heads out for her walk before starting work

Nancy’s water intake aligns well with dietetics guidance. The Academy of Nutrition and Dietetics notes that women generally need about 11.5 cups of total water per day, and because roughly ~20% of daily water comes from food, that translates to about 9 cups from beverages alone — right in line with her routine without being excessive.

Breakfast is easy and familiar:

Oatmeal or toast with peanut butter, banana, and honey
Eggs and toast on other days

We also love how her meals naturally include a mix of carbohydrates, fats, and protein, which supports steady energy, satisfaction, and overall nourishment — without overcomplicating things. If you want help building balanced meals in a flexible, feel-good way, take a look at our meal planning guide here.

Midday: Flexible, Not Fixed

Lunch is often whatever she didn’t end up making earlier in the day, keeping meals low-effort and realistic. Other go-to options include:

A salad with a turkey sandwich
Simple, repeatable meals that don’t require much planning

She works out 4–5 times per week, deciding day by day rather than following a strict schedule. OrangeTheory and run club are her mainstays — not just for the workouts, but for the community and friendships. Her approach to movement is far less regimented than it used to be, and far more sustainable.

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Evening: Letting Things Unfold

Dinner is usually straightforward and practical:

Trader Joe’s staples
A classic “girl dinner” moment — pre-cooked chicken, pita bread, garlic sauce

Evenings are intentionally unforced. Rather than sticking to a strict wind-down routine, Nancy listens to what she needs that night — whether that’s reading, watching TV, going for a walk with a friend, or writing.

Creativity plays a big role in her overall wellness. Writing, in particular, feels nourishing — something she views as essential for the soul, not just productivity.

We love her inclusion of creativity as part of her wellness — research shows creative activities can help lower stress and support emotional well-being by engaging parts of the brain tied to mood and self-expression. Even simple creative habits, like writing or journaling, have been linked to improved mental health and resilience over time.

Weekly Rhythms & Trying New Things

A few nights a week (2–3 times), Nancy prioritizes going out with friends and staying socially connected.

She’s also very aware of how stagnation affects her mood. When she starts to feel stuck or notices a spiral creeping in, she intentionally does something that scares her a little — like public speaking or stepping into a challenging situation. Growth, for her, often lives just outside her comfort zone.

She’s open to trying new wellness trends and workouts, even if they don’t all stick:

Cold plunges weren’t her favorite (though she might try again someday)
Pilates didn’t click
She enjoys switching up workouts to keep things interesting

Things she’s curious about next include infrared therapy and getting more into skincare.

Looking to learn more about red light therapy masks? Click here for our full blog post.

Her Best Advice

“Don’t compare.”

She also recommends The Power of Your Subconscious Mind as a book that’s had a meaningful impact on her own mental health and thoughts.

Extended Interview

If you have the Looli app, we continue the conversation with Nancy in an extended Q&A where we dive deeper into journaling, self-belief, social media, and everyday wellness. We cover:

Tips for getting started with journaling
Go-to journal prompts for:
- Morning routines
- Beginners
- Before bed / sleep
- Self-love
- Body image
How to stay motivated, keep journaling fun, and build consistency
How she stays believing in herself
Erewhon smoothies: hype vs. reality from a true Cali girlie
Favorite forms of fun cardio
Natural beauty tips
How she handles self-comparison online
The toughest parts of social media for her