Healthspan Optimization Cheat Sheet

Daily Routine Overview

Morning Routine 🌅

• Wake Up Naturally 🛌 - Aim to wake without an alarm.
• Hydration 🚰 - Drink a glass of water with lemon.
• Personal Care 🧼
  • Oral Hygiene 🦷
    • Brush with natural toothpaste.
    • Tongue scrape and floss.
    • Rinse with mouthwash.
  • Skincare 🧴
    • Cleanse face.
    • Apply serums and moisturizers.
    • Use eye care products.
  • Haircare 💇‍♂️
    • Shampoo and condition.
    • Apply leave-in treatment.
• Light Exercise 🧘‍♂️ (40 mins)
  • Mini Trampoline Cardio 🤸‍♂️ (5 mins)
  • Stretching/Yoga 🧘‍♀️ (15 mins)
  • Inversion Table 🔄 (5 mins)
  • Foam Rolling 🌀 (15 mins)
• Mindfulness 🧠 - Deep breathing or meditation (5 mins).
• Supplements 💊 - Take morning supplements (see below).
• Breakfast 🥣
  • Chia Nut Berry Bowl 🍓🥜
  • Green Banana 🍌
• Biohacking Tools 🛠️
  • Red Light Therapy 🔴 (10 mins)
  • Grounding Mat 🌍

Midday Routine ☀️

• Exercise Session 🏋️‍♂️
  • Cardio 🚴‍♂️ - HIIT on CAROL Bike or run.
  • Strength Training 🏋️‍♀️ - X3 Bar, kettlebells.
  • Flexibility 🤸‍♂️ - Yoga trapeze, stretching.
• Post-Workout Recovery 🥤
  • Supplement Shake 🍶
  • Compression Therapy 🦵
• Lunch 🍽️
  • Protein 🐟🥑 - Sardines, avocado.
  • Veggies & Fruits 🥕🍎 - Carrots, apple.
  • Bone Broth 🍲
• Supplements 💊 - Midday supplements (see below).
• Biohacking Tools 🛠️
  • PEMF Therapy 🔋
  • Blue Light Blocking Glasses 🕶️

Afternoon Routine 🌇

• Light Snack (Optional) 🍏 - Nuts, fruits, or veggies.
• Stress Management 😌
  • Short walk 🚶‍♂️
  • Deep breathing 🌬️
  • Nature time 🌳
• Hydration 🚰 - Water or herbal tea.
• Biohacking Tools 🛠️
  • EMF Mitigation 📵
  • Air Purifiers 🌬️

Evening Routine 🌙

• Dinner 🥗
  • Large Salad 🥬 - Greens, veggies, goat cheese.
  • Healthy Fats 🥑 - Olive oil, flax oil.
• Supplements 💊 - Evening supplements (see below).
• Personal Care 🧴
  • Skincare 🧼 - Cleanse and apply nighttime products.
  • Haircare 💆‍♂️ - Treatments as needed.
• Light Activity 🧘‍♂️ - Gentle stretching or yoga.
• Pre-Sleep Routine 🌛
  • Limit screens 📵
  • Blue light glasses 🕶️
  • Relaxation techniques 📖🛀
• Sleep 🛌 - Aim for 7-8 hours. Use sleep trackers.
• Biohacking Tools 🛠️
  • NanoVi Device 🌈
  • Grounding Mattress Cover 🌍
  • Magnetic Therapy 🧲

Supplement Guide 💊

Consult a healthcare professional before starting any new supplement regimen.

Morning Supplements 🌅

• Telomere Support 🧬 - TA-65 or TAM-818
• Mitochondrial Support 🔋 - CoQ10, PQQ
• Hormone Support ⚖️ - Pregnenolone, DHEA
• NAD+ Boosters 🔄 - NR or NMN
• Antioxidants 🍇 - Resveratrol, Quercetin, Alpha-Lipoic Acid
• Vitamins & Minerals 🥕 - Multivitamin, Vitamin D3 + K2, Magnesium, Vitamin C, Zinc
• Joint & Bone Health 🦴 - Collagen Peptides, Glucosamine & Chondroitin
• Cognitive Support 🧠 - Phosphatidylserine, Ginkgo Biloba
• Gut Health 🌿 - Probiotics, Digestive Enzymes

Midday Supplements ☀️

• Amino Acids 💪 - L-Citrulline, L-Carnitine
• Antioxidants 🍉 - Astaxanthin

Evening Supplements 🌙

• Autophagy Support ♻️ - Fisetin, Spermidine, Sulforaphane
• Antioxidants 🍊 - Curcumin, Apigenin
• Mitochondrial Support 🔋 - Ca-AKG, Berberine
• Gut & Immune Health 🛡️ - Probiotics, Beta-Glucans
• Sleep Support 😴 - Magnesium, L-Theanine, Melatonin
• Joint & Muscle Recovery 🦵 - Collagen Peptides, MSM

Personal Care Products 🧴

Oral Care 🦷

• Natural toothpaste
• Mouthwash
• Tongue scraper
• Biodegradable floss

Skincare 🧼

• Gentle cleanser
• Exfoliator (2-3x/week)
• Serums and creams
• Eye care products

Haircare 💇‍♂️

• Natural shampoo & conditioner
• Leave-in treatment
• Hair coloring (if applicable)

Biohacking & Fitness Tools 🛠️

• Exercise Equipment 🏋️‍♂️
  • CAROL Bike 🚴‍♂️
  • AssaultRunner Pro 🏃‍♂️
  • X3 Bar 💪
  • Kettlebells 🎯
  • Mini Trampoline 🤸‍♂️
• Recovery Devices 🧘‍♂️
  • Infrared Sauna 🔥
  • Red Light Therapy 🔴
  • PEMF Devices 🔋
  • Compression Boots 🦵
• Environmental Optimization 🌍
  • Air Purifiers 🌬️
  • Water Purifier 🚰
  • Grounding Mats 🌿
  • EMF Mitigation Devices 📵
• Sleep & Fitness Trackers ⏱️
  • Oura Ring 💍
  • Whoop Band 📱
  • Sleep Tracking Mattress 🛌

Additional Wellness Practices 🌟

• Stress Management 😌
  • Meditation 🧘‍♂️
  • Deep Breathing 🌬️
  • Journaling ✍️
  • Nature Time 🌳
• Environmental Awareness 🌿
  • Air & Water Quality 🌬️🚰
  • Natural Products 🧼
  • Non-toxic Cookware 🍳
• EMF Mitigation 📵
  • Limit exposure
  • Use protective devices

Weekly Highlights 📅

• Monday to Friday 🗓️ - Follow the daily routine.
• Saturday & Sunday 🌞
  • Relax and enjoy leisure activities.
  • Optional light exercise.
  • Consider cycling off supplements.

Key Reminders 📝

• Consistency is Key 🔑 - Stick to the routine for best results.
• Listen to Your Body 🧘‍♀️ - Adjust as needed.
• Consult Professionals 👩‍⚕️ - Before starting new supplements or regimens.