Daily Routine Overview
Morning Routine 🌅
- Wake Up Early 🛌 - 5AM wake up (more flexible on weekends)
- Make the Bed 🛏️ - Use this time to stretch and gently move
- Morning Hydration 🍵
- Green tea (select brands low in heavy metals)
- Spiritual Practice 🧘♀️
- Bible reading
- Journaling
- Spiritual reading or meditation
- Supplements 💊 - Take morning supplements (see below)
- Morning Light ☀️ - Get morning sunlight through car windows on gym commute
Workout Routine 💪
- Exercise Session (7AM) 🏋️♂️
- Monday: VO2Max (Norwegian 4x4), Core workout, Stretching
- Tuesday: Weight training, Core workout, Stretching
- Wednesday: VO2Max or Cardio, Core workout, Stretching
- Thursday: Weight training, Core workout, Stretching
- Friday: VO2Max or Cardio, Core workout, Stretching
- Saturday: Recovery day (light activity)
- Sunday: Rest day
- Recovery Practices 🧖♀️
- Sauna (20-30 minutes daily)
- Cold shower (4-5 minutes in Arizona winters)
Nutrition Schedule 🥗
- Mean Green Drink (9AM) 🥤
- 1 tsp moringa
- 1.5 tsp fermented dried greens
- 0.5 tsp chlorella
- 1 tsp maca
- 1 lemon, juiced
- Sweetener to taste
- 20g collagen protein
- Ice and water (32oz/1 liter)
- Optional: 8oz beet kvass
- Greens Latte (10AM) 🍵
- Bone broth (8oz/250ml)
- Cooked baby greens (4oz/110mg)
- Apple, flax seed, pecans, spices, protein powder
- Summer alternative: Cold smoothie with frozen berries
- Veggie Bowl (11AM) 🥦
- Mixed vegetables (8-10oz/220-300mg)
- Added protein (chicken, eggs, steak, cheese)
- Goal: 1lb/0.5kg vegetables daily
- Dinner (5PM) 🍽️
- Remaining vegetables for daily goal
- Adequate protein
- Aim to eat 3+ hours before bedtime
Midday & Afternoon ☀️
- Meditation (1PM) 🧘♀️
- 20-minute Transcendental Meditation session
- Consistent daily practice (with occasional days off)
- Supplements 💊 - Take midday supplements (see below)
Evening Routine 🌙
- Wind Down 😌
- Family connection time
- Evening supplements
- Sleep (9PM) 😴
- Consistent sleep schedule
Supplement Guide 💊
Consult a healthcare professional before starting any new supplement regimen.
Morning Supplements (5AM) 🌅
- NAD+ Boosters 🧬
- Nicotinamide Riboside - 300mg (TruNiagen)
- Novos Boost NMN - 250mg
- Vitamins & Minerals 🍊
- Vitamin D3/K2 - 5,000 IU
- Magnesium Taurate - 125mg
- Antioxidants 🛡️
- Liposomal Glutathione - 150mg
- Liposomal Vitamin C - 1,000mg
- Hormones ⚖️
- HRT protocol (as prescribed by doctor)
Midday Supplements ☀️
- With Greens Latte (10AM) 🍵
- B Complex (rotates between brands)
- Omega-3 - 1,000mg
- With Veggie Bowl (11AM) 🥗
- Longevity mix - NOVOS Core
- Sometimes mixed with: collagen, vegan protein or goat milk whey
Evening Supplements 🌙
- With Dinner (5PM) 🍽️
- Omega-3 - 1,000mg
- Magnesium Taurate - 125mg
- Before Bed (9PM) 😴
- Magnesium Glycinate - 125mg
- Progesterone (prescription) - 125mg
- Sleep support as needed:
- Valerian root - 200-400mg
- Melatonin - 0.3mg
- Optional additions: Inositol, L-Theanine, Apigenin
Key Longevity Principles 🌟
- Consistency Over Perfection 🔄
- "We're playing the long game here - like decades long."
- Build sustainable habits gradually
- Allow flexibility, especially on weekends
- Nutrition Priorities 🥦
- 1lb/0.5kg vegetables daily
- Distribute vegetable intake throughout the day
- Include adequate protein with each meal
- Exercise Balance ⚖️
- Mix of cardiovascular training and strength work
- Core exercises and flexibility
- Recovery practices (sauna, cold exposure)
- Stress Management 🧘♀️
- Daily meditation practice
- Early morning quiet time
- Spiritual practices
- Sleep Optimization 💤
- Consistent early bedtime
- Targeted supplement support as needed