This as-told-to essay is based on a conversation with Krishna Kaliannan, the 35-year-old founder of Catalina Crunch, based in Austin. The following has been edited for length and clarity.
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I’m the founder of Catalina Crunch, a low-sugar, high-protein snack company. Inspired by my experience with type 1 diabetes, I started the company in 2017, a few years after leaving my career in finance. As of 2024, I’m no longer the company’s CEO, but I’m still part of the team, working toward the company’s long-term vision.
Here’s what a day in my life looks like.
### Morning Routine: Consistency and Family Time
I wake up every day at 6:45 a.m. Consistency is key to living a predictable life. The first thing I do each morning is shower, which gives me space to think about the coming day and what I want to accomplish.
From 7 a.m. to 8 a.m., I spend time with my two-year-old daughter and four-month-old son while making and eating breakfast. Every morning, I have plain Greek yogurt with Catalina Crunch cereal on top. I prefer having the same breakfast to minimize decisions, since I know I’ll make plenty of others throughout the day.
Recently, however, my daughter has started changing up what she eats for breakfast, which is a bit challenging since it’s different from what I’m used to. Depending on her mood, she sometimes has Catalina Crunch cereal with almond milk or oatmeal topped with the cereal.
### Staying Informed and Active
During this time, I also read the news to better understand what’s happening in the world. I like to read conflicting stories to get different perspectives and cycle through international news outlets as well.
I try to spend about 15 minutes outside in the sun, taking a quick walk around the block. It helps me reset my body and prepare for the day. Plus, I find that I sleep more easily at night when I do this.
Since I have type 1 diabetes, walking after meals really helps control how much my blood sugar rises, so it’s important for me to walk throughout the day.
### Starting the Workday
When I’m not traveling, I work from home in a separate office. My daughter goes to preschool and spends afternoons with my parents, while my son stays with my wife. This arrangement allows me to focus in a quiet environment.
Getting a productive start often begins the day before—I make a to-do list every evening for the next day, so when I start working, I already know what I want to focus on and accomplish.
I also try to avoid morning meetings as much as possible to allow more time for deep work. Without setting this boundary, it’s easy to get caught up in emails, phone calls, and frequent trips to the refrigerator.
Around 10:15 a.m., I take another 15-minute walk. I also use this time to check my blood sugar and see if I need to take more insulin, since it’s about two hours after I finish breakfast.
### Lunch on the Go
From 12 p.m. to 12:30 p.m., I eat while I work to maximize productivity. Like breakfast, I usually eat the same thing for lunch: four slices of turkey breast, baby carrots with hummus, and a small serving of Catalina Crunch snack mix.
### Afternoon Focus and Team Connections
In the afternoons, I shift to more creative work, brainstorming, and meetings. Since the brain tends to get foggy later in the day, I find this timing works best.
One thing I like to do weekly—usually on Friday afternoons—is to meet virtually with someone at the company I haven’t talked to in a while. These check-ins are a great way to hear new ideas, learn what’s going well, where we’re struggling, and identify any risks I should be aware of.
Around 3 p.m., I check my blood sugar again. Because I usually eat the same breakfast and lunch, my levels tend to be consistent, but I still like to monitor them.
### Evening Routine: Exercise and Family Time
I typically wrap up work around 5 p.m. Then, I go for a three-mile run followed by some sit-ups and push-ups before dinner.
Dinner is the time when my family and I indulge and mix up our meals. I don’t always eat the same thing for dinner—sometimes my amazing wife cooks, and other times, we walk to a local food truck. We really enjoy a Thai food truck about a 30-minute walk from our house.
On weekends, we spend as much time as possible with our parents. My dad, who grew up in India, really enjoys Southern Indian food, so we like to visit a restaurant called Sangam in the Austin area.
### After Dinner: Work or Wind Down
Depending on the day, I might work another two to two-and-a-half hours after dinner. Other times, I’ll go on a walk.
After that, I set my alarm for the next day and avoid using my phone for the rest of the night. As a workaholic who likes to be productive, it helps me physically separate from my phone to avoid seeing emails and notifications.
I put our daughter to bed while my wife puts our baby to bed. I give my daughter her bath, brush her teeth, read books, sing songs, and then she goes to sleep.
### Nighttime Routine: Simple Habits for Better Sleep
My wife and I regroup and watch a show together. I hardly watched any TV growing up, so we’ve been enjoying older shows like *Better Call Saul* and *The Office*.
To prepare for sleep, I brush my teeth in the dark. About four years ago, during a big freeze in Austin, the power went out for several days. Brushing my teeth in pitch black helped me get a better night’s sleep, so I’ve maintained that habit ever since.
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This is a typical day in my life, balancing the challenges of entrepreneurship, family, and managing type 1 diabetes while working toward the long-term vision of Catalina Crunch.
https://www.businessinsider.com/day-in-the-life-catalina-crunch-founder-krishna-kaliannan-2025-10