How I Try to Stay Healthy
Last Updated: March 2026
Diet
- Whole foods, no processed foods. Limit seed oils.
- 0.7-1 gram of protein per ideal body weight, so around 150 grams per day.
- Stop eating 4 hours before bed.
Supplements
- Essentials for Everyone
- Creatine Monohydrate by Momentous
- Omega 3 Fish Oil by Momentous
- Vitamin D3 by Designs for Health
- Methylated Multivitamin by Pure Encapsulations
- Magnesium Breakthrough by BIOptimizers
- Essential Amino Acids by BodyHealth
- Sea Salt by Baja Gold
- Whey Protein by Transparent Labs
- Minerals by SuppGrade Labs
- Collagen by Blueprint
- L-Theanine by Bluebonnet
- Various Fiber Supplements
- Prebiotic Fiber by Supergut
- Fiber+ by Momentous
- Specific to My Lab Testing
- TMG by Double Wood
- 5-MTHF by Thorne
- NAD+ by Qualia
- Colostrum by Heart and Soil
- Whole Package by Heart and Soil
- Thyroid+ By Heart and Soil
- GLP-1 Postbiotic by resM
- Ubiquinol by Jarrow Formulas
Water Filtration
- Countertop Reverse Osmosis Filter by AquaTru
- Shower Head Filter by Jolie
Air Filtration
Health Tracking
- Wearables
- Whoop
- Eight Sleep
- Blood Glucose Monitor by Dexcom one month a quarter
- Brain Neurofeedback by Satoria
- Lab Testing
- Blood Biomarkers by Function
- Microbiome by Viome
- Mitochondria by Mitome
- Toxins by Vibrant Wellness
- Microplastics by Blueprint
- Speed of Aging by TruDiagnostics
- NAD+ by Jinfinity
- Full Genome Sequencing by SelfDecode
Exercise
- 10k steps every day
- Zone 2 cardio 3x per week
- Peloton cycle on Tuesday/Thursday
- 30-60 min
- Rucking on Sunday with 20-45 pound weight for 1-3 miles
- Peloton cycle on Tuesday/Thursday
- HIIT 1x per week
- Norwegian 4x4 every Saturday using Peloton cycle
- Strength training 3x per week
- 4 week mesocycle
- First 3 weeks of progressive overload
- Last week of deload with half the weight, half the reps, and half the sets
- Push/Legs/Pull Split
- Push on Monday
- Chest Fly with Dumbbells
- Overhead Press with Dumbbells
- Tricep Extension with Dumbbells
- Reverse Crunch
- Legs on Tuesday
- Bulgarian Split Squat Dumbbells
- Romanian Deadlift Dumbbells
- Calf Extensions
- Tibialis Raises
- Russian Twist with Dumbbells
- Pull on Friday
- Pullups
- Bicep Curls with Dumbbells
- Lawn Mower Rows with Dumbbells
- Bicycle Kicks
- 4 week mesocycle
- All training tracked via Whoop
Morning Routine
- Wake up at 4:30am
- Oral care
- Take morning supplements
- Creatine, Perfect Aminos, Fiber, Probiotic, Sea Salt in shaker bottle
- Postbiotic, Whole Package, Thyroid+
- Get light in my eyes using 10k lux lamp for 10 minutes and do the following
- Wim Hoff breathwork while using light lamp
- Red light cap for hair health while using light lamp
- 20 min red light therapy
- Perform exercise of the day
- 25 min infrared sauna session
- Consume whey protein and collagen
- Shower and get ready for work
- Bar Soap by Dr. Bronner
- Shampoo+Conditioner by Pura D’Or
- Facial Cleanser by Blueprint
- Moisturizer by OneSkin
- Sunscreen by OneSkin
- Hair Serum by OneSkin
- Deodorant by Native
- Journal using an app called Day One, answering the following prompts
- I am grateful for…
- Morning exercise
- What’s the most important question for today?
- What would I do if I couldn’t fail?
- What will you have a sense of urgency about today?
- What will you have a bias for action about today?
- How can I make today more fun?
- Daily affirmation
- Write for 30-60 minutes about anything that interests me
- Eat first meal around 7am and take rest of supplements (excluding supplements taken during evening routine)
- Kick ass the rest of the day
Evening Routine
- 6:00pm put on blue light blocking glasses
- 7:00pm oral, face, hair care
- same as morning, add floss
- 7:10pm do the following exercises
- 10 min breathwork
- 15 min neurofeedback session
- 7:30pm dim all lights, stop looking at screens, and take supplements
- 5-MTHF, Magnesium Breakthrough, L-Theanine
- Fall asleep by 9:00pm