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Dr. David Barzilai: A Harvard Medical School Lecturer on the Five Health Habits Worth Your Time
18 min read
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The Three S's: A Longevity Framework That Outlasts Motivation
8 min read
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Creatine for the Brain: Why the Standard 5g Dose May Not Be Enough
8 min read
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Magazine
-
Dr. David Barzilai: A Harvard Medical School Lecturer on the Five Health Habits Worth Your Time
18 min read
-
The Three S's: A Longevity Framework That Outlasts Motivation
8 min read
-
Creatine for the Brain: Why the Standard 5g Dose May Not Be Enough
8 min read
Weekly picks on longevity, brands, and health science. No spam—unsubscribe anytime.
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Tools
- →The 30s Longevity Guide for Women
- →Postpartum Recovery Guide
- →Perimenopause Longevity Guide
- →Dopamine Reset Guide
- →Pregnancy Longevity Guide
- →Peptide Guide
- →Home Detox Guide
- →Slow Aging Guide
- →Pro Supplement Guide
- →Safe Supplement Guide
- →Bio Age Calculator
- →Blood Testing Guide
- →Deep Sleep Guide
- →Pro Longevity Dashboard
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My Routines
As a father of 3 young kids & dog, my time is very limited, that's why I try to keep things as simple as possible.
For my health and fitness, my goal is very simple - stay as fit as I can, for as long as can!
In a normal week, I try to get c. 90min of zone 2 cardio, a mix of functional/strength training, training no longer than 45min. to 1hr x session to optimize results and recovery and play tennis whenever I get the chance to.
I try to be active every day by integrating 2 training sessions per day, one in the morning and the other in the evening (1 cardio and 1 strength-driven). Sometimes depending on time I might throw in a lunch activity like a walk or an hour of tennis.
Avg Day:
Morning:
- Wake up: 5:00am
- Hydration & Coffee: 500ml water + electrolytes & 2 shots of fresh brewed espresso
- Morning Workout: Focus on functional strength, hypertrophy, or kettlebell work.
- Breakfast: Focus on Protein, Fats and Complex Carbs
- Wake up and prep kids for school and kindergarten
- Dog walk/run in the woods 60min
- 90min Work Batch
lunch:
Fresh cooked meal
Occasionally get a workout in or Tennis Session
Afternoon:
- Pick up the little ones
- 90min Working batch
- Family Time and Dinner Prep
Evening:
- Dog walk/run 60min
- Evening Workout: Recovery-based, cardio (zone 2), or mobility work.
- Wind down read/podcast
- Occasionally another 60-90min work batch
Bedtime: 10-11pm
Diet: Keep it simple, it real organic food and try to get 2gr. of protein per Kg.
For my health and fitness, my goal is very simple - stay as fit as I can, for as long as can!
In a normal week, I try to get c. 90min of zone 2 cardio, a mix of functional/strength training, training no longer than 45min. to 1hr x session to optimize results and recovery and play tennis whenever I get the chance to.
I try to be active every day by integrating 2 training sessions per day, one in the morning and the other in the evening (1 cardio and 1 strength-driven). Sometimes depending on time I might throw in a lunch activity like a walk or an hour of tennis.
Avg Day:
Morning:
- Wake up: 5:00am
- Hydration & Coffee: 500ml water + electrolytes & 2 shots of fresh brewed espresso
- Morning Workout: Focus on functional strength, hypertrophy, or kettlebell work.
- Breakfast: Focus on Protein, Fats and Complex Carbs
- Wake up and prep kids for school and kindergarten
- Dog walk/run in the woods 60min
- 90min Work Batch
lunch:
Fresh cooked meal
Occasionally get a workout in or Tennis Session
Afternoon:
- Pick up the little ones
- 90min Working batch
- Family Time and Dinner Prep
Evening:
- Dog walk/run 60min
- Evening Workout: Recovery-based, cardio (zone 2), or mobility work.
- Wind down read/podcast
- Occasionally another 60-90min work batch
Bedtime: 10-11pm
Diet: Keep it simple, it real organic food and try to get 2gr. of protein per Kg.
