Daily Routine
| 6:00 AM | Turn on lights at full brightness to help set circadian rhythm |
| Rinse mouth with xylitol | |
| Run outside a few miles. Early to avoid UV radiation. | |
| Red/infrared light therapy | |
| Molecular hydrogen, one tablet in one cup of water | |
| 8:00 AM | Go outside in the sun a few minutes to set circadian rhythm |
| Nitric Oxide Lozenge, Pneuma Nitric Oxide | |
| Mix the following in a cup of water: | |
| Dried peppermint leaves, 1 tbs | |
| Dried spearmint leaves, 1 tbs | |
| Dried parsley powder, 1/4 tsp | |
| Dried oregano, marjoram, thyme, rosemary, basil, sage, 2 tbs | |
| Psyllium husk powder, 1 tbs | |
| Fermented beet powder a few times per week | |
| 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 | |
| Blood Vessel Formula, Gladdin Longevity, 1-2 ml | |
| 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 | |
| Blood Vessel Formula, Gladdin Longevity, 1-2 ml | |
| 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 |