Daily Routine
5-6:00 AM | Turn on lights at full brightness to set circadian rhythm |
Molecular hydrogen, one tablet in one cup of water | |
Nitric Oxide Lozenge, Pneuma Nitric Oxide | |
Rinse mouth with xylitol | |
Workout at gym | |
Red/infrared light therapy | |
7:00 AM | Go outside in the sun a few minutes to set circadian rhythm |
9:00 AM | Breakfast |
Blend avocado, endive, radicchio, blackberries, lime juice, water. | |
The prebiotic vegetables above are varied to create a diverse microbiome | |
Soup consisting of lentils, celery, shrimp, salt | |
Berries | |
Carrot | |
Olives | |
Macadamia nuts | |
Fermented beet kvass Link | |
Post meal routine: | |
Glycine powder, Now Foods, about 4 grams | |
Set timer for 40 minutes | |
Brush teeth | |
Morning supplements: | |
Arterial Protect, Life Extension, 2 capsules | |
Aged Garlic Extract, Kyolic, 2 capsules | |
Annatto-E 300, Designs For Health, 1 capsules Link | |
Arterosil, Designs for Health, 1 capsule | |
Astaxanthin, Designs For Health, 1 capsule Link | |
Aswagandha, Tribe Organics, 1 capsule | |
Biotin 5mg, Allergy Research Group, 1 capsule | |
Black Cumin Seed Oil, Sports Nutrition, 1 capsule | |
Boron, Pure Encapsulations, 1 capsule | |
Broc Elite Plus, Mara Labs, 1 capsule | |
CocoaVia Cardio Health, 2 capsules | |
Cordyceps Mushrooms, Real Mushrooms, 1 capsule | |
Curcumin, Prodrome Sciences, 2 capsules | |
Five Defenders Mushrooms, Real Mushrooms, 1 capsule | |
Lithium, Pure Encapsulations, 1 capsule | |
Lycopene 10 mg, NOW Foods, 1 capsule | |
Perfect Amino, Body Health, 10 tablets | |
Pomegranate Plus, Pure Encapsulations, 1 capsule | |
Primal Multi, Designs for Health, 1 capsule | |
Super K, Life Extension, 1 capsule | |
Taurine, Designs For Health, 1 capsule | |
Tru Niagen Pro 300, ChromaDex, 1 capsule Link | |
Vitamin C Time Release 1000mg, Solary | |
Vitamin D3, Jarrow, 10000IU | |
12:00 PM | Lunch |
Soup consisting of split peas, leeks, shallot, salmon, salt | |
Berries | |
Walk 10-15 minutes to reduce glucose spike, increase insulin sensitivity, and reduce cortisol | |
Go outside in the sun for one minute to produce dopamine in the eyes to prevent myopia | |
Post meal routine: | |
Glycine powder, Now Foods, about 4 grams | |
Set timer for 40 minutes | |
Brush teeth | |
5:00 PM | Dinner |
Chicken, steamed brocalli, rice | |
Consume a different vegetable every day for a diverse microbiome | |
Berries | |
Walk 10-15 minutes to reduce glucose spike, increase insulin sensitivity, and reduce cortisol | |
Supplements: | |
Aged Garlic Extract, Kyolic, 2 capsules | |
Arterosil, Designs for Health, 1 capsule | |
Broc Elite Plus, Mara Labs, 1 capsule | |
Curcumin Phytosome, Thorne, 1 capsule | |
Magnesium Threonate, Dr. Mercola, 2 capsules | |
Nitric Oxide Lozenge, Pneuma Nitric Oxide | |
Primal Multi, Designs for Health, 1 capsule | |
Vitamin C Time Release 1000mg, Solary | |
Post meal routine: | |
Glycine powder, Now Foods, about 4 grams | |
Set timer for 40 minutes | |
Brush teeth | |
Floss teeth | |
Tounge scraper | |
Hydro Floss with small amount of hydrogen peroxide | |
BasicBites for enamel health | |
8:00 PM | Lights dimmed to prepare for sleep |
Turn off computer | |
Put on tinted glasses | |
Read in dim light | |
10:00 PM | Go to sleep |
At every meal
Eat slowly, chew well, be in a parasympathetic state | |
Brush teeth 30-40 minutes after eating. |
Throughout the day
Stand at a standup desk while working | |
Maintain correct spine posture | |
Go outside a few minutes |
When Outside
Avoid going outside if UV index > 1 | |
If UV index higher then use mineral sunscreen, wide brim hat or UV umbrella | |
Look far away |
Quarterly Routine
Change toothbrush | |
Check CPAP machine apnea-hypopnea index |
Biyearly Routine
Go to dentist for teeth cleaning | |
Replace shower water filter | |
Replace whole house water filter | |
Replace kitchen water filter | |
HVAC service |
Yearly Supplement Routine
ImmunoLin + Immunoglobulin G | |
Saccharomyces boulardii CNCM I-745, Florastor or Jarrow Formulas |
Yearly Test Routine
Blood testing at Labcorp or Quest (No biotin for 4-7 days before test) | |
Stool occult blood immunoassay |
Decade Routine
Heidelberg Hydrochloric Acid test |
Occasional home tests
Weigh self on scale | |
Measure heart rate variability, use iPhone Welltory app | |
Measure urine pH strip test | |
Measure blood pressure | |
Nitric oxide strip test | |
Check humidity level of home | |
Test home for mold | |
Test drinking water and shower water for contaminants | |
Test home for radio frequency EMFs | |
Test home for magnetic field EMFs | |
Test home for electric field EMFs | |
Test home for dirty electricity EMFs |
Occasional lab tests
Genova Diagnostics, ION Panel | |
Prodrome Sciences, ProdromeScan | |
Genova Diagnostics, C15:0, also known as pentadecanoic acid |
Occasional review
Review EWG water filter functionality Link | |
Review Bristle dental microbiome results | |
Review nutrition at cronometer.com |
One-time
Polysomnography at a sleep lab | |
Kitchen water filter | |
Whole house water filter | |
Whole house air filter | |
Dehumidifier to prevent mold | |
Cookware from xtrema.com | |
Standing desk from varidesk.com | |
UV blocking screens over monitors to protect eyes from reticare.com | |
Cell phone permanently in airplane mode | |
Cell phone connected to Internet with ethernet adapter |
Avoid
No processed food | |
No canned foods | |
No trans fats, no fried foods, no margarine | |
No burned or blackened foods | |
No washing raw meat Link | |
No high-heat cooking | |
No high smoke point oils | |
Minimal fruit juice, instead consume whole fruit | |
No alcohol | |
No gluten | |
No industrial seed oils | |
No freshwater or farmed fish | |
Minimal flour / acellular carbohydrates | |
Minimal linoleic acid | |
Minimal lectins | |
Minimal oxalates | |
Minimal nightshades / aquaporins (spinach, potato) | |
Minimal protein powders | |
No whey protein powder | |
No fluoridated water | |
No carbonated water, harms teeth | |
Minimal caffeine | |
Minimal fructose | |
No high sugar fruits, berries are preferred | |
No grain and lectin fed chicken, no Whole Foods chicken | |
No meat that contains Neu5Gc. Only fermented meat | |
No A1 cow dairy. Only A2 goat or sheep dairy | |
No unfermented dairy | |
When cooking chicken use a thermometer to make sure it is 165°F | |
No chocolate with high heavy metals | |
No drinking water or liquids during meals | |
No plastic food containers or packaging | |
No Teflon or non-stick cookware | |
Minimal chemicals | |
Minimal heavy metals | |
Minimal drugs | |
Minimal antibiotics | |
Minimal IV antibiotics | |
Minimal NSAIDs | |
Minimal personal care products | |
No antiperspirant | |
No bright lights late at night | |
No EMFs, cordless phones, WIFI routers | |
Minimal x-rays and CT scans | |
Minimal TV | |
No dry cleaning, the chemicals cause Parkinsons disease | |
No living within 1000-2000 feet of a major freeway, for air quality | |
No carpet or vinyl floors, only hardwood floors | |
No gas stoves, use only electric | |
No fluorescent lights | |
No wearing shoes in the home | |
No scented products | |
No incense | |
No camping or contact with outdoor high grass to avoid Lyme disease | |
No inbound mouth breathing | |
No alcohol-baased mouthwash that kills oral bacteria which convert nitrate to nitrite | |
No metal dental implants, only ceramic zirconia | |
No fluoride in water | |
No fluoride topical dental treatment | |
No loud noise - this causes hearing loss | |
Careful of falling - common in older age | |
No antioxidants after exercise-induced oxidant production | |
Close toilet lid before flushing | |
Do not store toothbrush or water flosser close to a toilet |