Experts & Clinics
Supplements
My Routines
Routine:
• 6:00 AM Wake-Up: Hydrate with 32 oz lukewarm water, sea salt, and lemon juice
• Meditation: 20 minutes to center and reset
• Morning Light & Coffee: Outdoor exposure and journaling
• Red Light Therapy: 10–15 minutes during quiet time
• Workout: 30–60 min resistance training, biking, hiking or tennis
• Recovery: Sauna, steam shower, or cold plunge (3 min)
• 12:30 PM Lunch: Big fat salad with greens, wild fish, avocado, seeds, olive oil
• Hydration: Water + herbal teas (no caffeine after noon)
• Tracking: Oura Ring + CGM to adjust workouts, meals & recovery
• 5:30 PM Dinner: Veggies, clean protein (beef, salmon), healthy carbs (sweet potato)
• 9:00 PM Wind-Down: Dim lights, blue light blockers
• 10:00 PM Sleep: Dark, cool, tech-free room
Workout:
• 4–5x Resistance Training: Bands, bodyweight, mobility
• 4–5x Outdoor Cardio: Mountain biking, hiking, tennis
• 2x Weekly Yoga: Full body flexibility and recovery
• Flexible Intensity: Adjusted to recovery status (tracked via Oura)
Diet:
• Pegan-style: Plant-rich with clean animal protein and healthy fats
• 12–16h Overnight Fast: Break fast with longevity shake
• Low-Glycemic Meals: Balanced blood sugar, no afternoon crashes
• Daily Ferments: Probiotic foods like sauerkraut or yogurt
• No caffeine after noon, no sugar or refined carbs
Sleep:
• In bed by 10:00 PM consistently
• No screens after 9:00 PM
• Cool, dark, and quiet environment
Diagnostics & Tracking:
• Daily: HRV, sleep, recovery (Oura Ring), CGM for glucose
• Semi-Annual Labs: Blood panels incl. micronutrients & inflammation
• Occasional: PT check-ins and functional movement screening
Mindset & Resilience:
• Hormesis Tools: Cold plunges, sauna, strength training
• Movement even during injuries (adjusted with PT support)
• Meditation: Daily for mental clarity and stress reduction
• 6:00 AM Wake-Up: Hydrate with 32 oz lukewarm water, sea salt, and lemon juice
• Meditation: 20 minutes to center and reset
• Morning Light & Coffee: Outdoor exposure and journaling
• Red Light Therapy: 10–15 minutes during quiet time
• Workout: 30–60 min resistance training, biking, hiking or tennis
• Recovery: Sauna, steam shower, or cold plunge (3 min)
• 12:30 PM Lunch: Big fat salad with greens, wild fish, avocado, seeds, olive oil
• Hydration: Water + herbal teas (no caffeine after noon)
• Tracking: Oura Ring + CGM to adjust workouts, meals & recovery
• 5:30 PM Dinner: Veggies, clean protein (beef, salmon), healthy carbs (sweet potato)
• 9:00 PM Wind-Down: Dim lights, blue light blockers
• 10:00 PM Sleep: Dark, cool, tech-free room
Workout:
• 4–5x Resistance Training: Bands, bodyweight, mobility
• 4–5x Outdoor Cardio: Mountain biking, hiking, tennis
• 2x Weekly Yoga: Full body flexibility and recovery
• Flexible Intensity: Adjusted to recovery status (tracked via Oura)
Diet:
• Pegan-style: Plant-rich with clean animal protein and healthy fats
• 12–16h Overnight Fast: Break fast with longevity shake
• Low-Glycemic Meals: Balanced blood sugar, no afternoon crashes
• Daily Ferments: Probiotic foods like sauerkraut or yogurt
• No caffeine after noon, no sugar or refined carbs
Sleep:
• In bed by 10:00 PM consistently
• No screens after 9:00 PM
• Cool, dark, and quiet environment
Diagnostics & Tracking:
• Daily: HRV, sleep, recovery (Oura Ring), CGM for glucose
• Semi-Annual Labs: Blood panels incl. micronutrients & inflammation
• Occasional: PT check-ins and functional movement screening
Mindset & Resilience:
• Hormesis Tools: Cold plunges, sauna, strength training
• Movement even during injuries (adjusted with PT support)
• Meditation: Daily for mental clarity and stress reduction
