Daily Routine
5-6am Wakeup
Turn on lights at full brightness to set circadian rhythm
Molecular hydrogen, one tablet in a cup of water
Nitric Oxide lozenge
Rinse mouth with xylitol
Workout at gym
Red/infrared light therapy
7am
Go outside in the sun a few minutes to set circadian rhythm
8-9am Breakfast
Blend a small avocado, endive, radicchio, blackberries, lime juice, water.
The prebiotic vegetables above are varied to create a diverse microbiome
1-2 boiled eggs
Carrot
Soup consisting of lentils, onion, and chicken
Berries
Fermented beet kvass
Link
Mix the following in some water:
Psyllium husk powder, 1 tbs
Creatine, Thorne, 10mg
Collagen, 3 tablespoons
Inositol, 500mg
Trehalose
Set timer for 40 minutes, brush teeth
Morning supplements:
Aged Garlic Extract, Kyolic, 2 capsules
Arterosil, Designs for Health, 1 capsule
Astaxanthin, Designs For Health, 1 capsule
Link
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, 1 capsules
Curcumin, Prodrome Sciences, 2 capsules
Five Defenders Mushrooms, Real Mushrooms, 1 capsule
Lithium, Pure Encapsulations, 1 capsule
Lycopene 10 mg, NOW Foods, 1 capsule
Super K, Life Extension, 1 capsule
12pm Lunch
Soup consisting of split peas, leeks, shallot, salmon, salt
Berries
Go outside in the sun for one minute to produce dopamine in the eyes to prevent myopia
Set timer for 40 minutes, brush teeth
4:30pm Dinner
Chicken, steamed brocalli, rice, spices
Change the vegetable every day for a diverse microbiome
Berries
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
Set timer for 40 minutes, brush teeth
End of Day Dental Routine:
Brush teeth
Floss teeth
Tounge scraper
Hydro Floss with small amount of hydrogen peroxide
BasicBites for enamel health
7:30pm
Dim lights to prepare for sleep
Turn off computer
Put on tinted glasses
Read in dim light
9:30pm 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
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