These are our daily longevity routines. They’re constantly evolving as we learn more about the science of longevity, so please don’t take anything here as gospel.
Also, we’re not doctors! Make sure to consult with yours before making any changes to your own longevity regimen based on what we do.
Where possible in the life extension routine table below, we’ve linked to related scientific studies or our own articles to explain a little of the reasoning behind specific choices, supplements, and interventions.
| Daily Longevity Routines | J.P. | Rachel |
|---|---|---|
| Time of day | Intervention | Intervention |
| 7:00 AM | Step outside for 5-10 minutes of morning sunlight | Brush teeth 500 mg NMN 3000 IU Vitamin D 250 mg fish oil Sunscreen |
| 8:00 AM | 1 cup green or white tea sweetened with 1 tsp allulose 1 cup water with 1 packet hydrating powder (e.g. Pedialyte) | Breakfast of eggs, high quality EVOO, and berries |
| 9:00 AM | Brush teeth 100 mg quercetin 12 mg astaxanthin 1000 mg taurine 4000 IU vitamin D3 100 mcg vitamin K2 99 mg potassium 120 mg oral hyaluronic acid 1100 mg glucosamine 1000 mg vitamin C 15 mg zinc+copper complex Vitamin B complex | 20 minute walk |
| 10:00 AM | 1 cup coffee | |
| 11:00 AM | Pre-meal supplements: 400 mg berberine 1200 mg red yeast rice 1200 mg citrus bergamot 2000 mg krill oil 1 Brazil nut for selenium | 10 minute walk |
| 12:00 PM | 1st meal (typically smoothie with frozen wild blueberries, pomegranate seeds, 50 g whey protein powder, celery, 2 tbsp olive oil, 1/2 tsp Ceylon cinnamon, celery, kale, turmeric, European-style tart yogurt, almond milk, fresh-squeezed lemon juice, avocado) | Lunch (typically fish, chicken, or beans; slow carb, high fiber) |
| 1:00 PM | 2 tbsp whole psilium husk in water (drink it fast before it gets sludgy!) | Reapply sunscreen 20 minute walk |
| 2:00 PM | ||
| 3:00 PM | On workout days: 3 mg triple boron 5 g micronized creatine powder with 2 g l-citrulline malate powder mixed in water | 10 minute walk |
| 4:00 PM | Resistance training (3x/week–currently doing Plan A here) 75 g whey protein powder in water with 2 tbsp undutched cocoa powder | |
| 5:00 PM | 1 hr dog walk Shower (cold shower 1-3x weekly, testicular cancer check monthly) Apply a facial moisturizer with retinol | Strength training |
| 6:00 PM | Pre-meal supplements: 400 mg berberine 1200 mg red yeast rice 200 mg citrus bergamot | Dinner (slow carb, high fiber) |
| 7:00 PM | 2nd meal (typically something Mediterranean like roast salmon in olive oil and garlic with asparagus or purple sweet potato, and lemon squeezed on top) | 30 minute walk |
| 8:00 PM | ||
| 9:00 PM | 450 mg ashwaganda 500 mg curcumin 2 g magnesium l-threonate (equating to 144 mg magnesium) | Brush teeth & floss Wash face Vitamin C Topical retinol Moisturizer with hyaluronic acid |
| 10:00 PM | Brush teeth Use mouthwash with xylitol and fluoride Apply NEEL copper gel to face | 8-9 hrs sleep |
| 11:00 PM | 7-8 hrs sleep |
Does your life-extension regimen differ from our longevity routines? Any questions or concerns about ours?
Please share in the comments!