Longevity Advice

Our Longevity Routines

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 RoutinesJ.P.Rachel
Time of dayInterventionIntervention
7:00 AMStep outside for 5-10 minutes of morning sunlightBrush teeth
500 mg NMN
3000 IU Vitamin D
250 mg fish oil
Sunscreen
8:00 AM1 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 AMBrush 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 AM1 cup coffee
11:00 AMPre-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 PM1st 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 PM2 tbsp whole psilium husk in water (drink it fast before it gets sludgy!)Reapply sunscreen
20 minute walk
2:00 PM
3:00 PMOn 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 PMResistance training (3x/week–currently doing Plan A here)
75 g whey protein powder in water with 2 tbsp undutched cocoa powder
5:00 PM1 hr dog walk
Shower (cold shower 1-3x weekly, testicular cancer check monthly)
Apply a facial moisturizer with retinol
Strength training
6:00 PMPre-meal supplements:
400 mg berberine
1200 mg red yeast rice
200 mg citrus bergamot
Dinner (slow carb, high fiber)
7:00 PM2nd 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 PM450 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 PMBrush teeth
Use mouthwash with xylitol and fluoride
Apply NEEL copper gel to face
8-9 hrs sleep
11:00 PM7-8 hrs sleep

Does your life-extension regimen differ from our longevity routines? Any questions or concerns about ours?

Please share in the comments!

4 Comments

    1. J.P.

      Brian, I’ve actually heard this from some others; I think I had it earlier in the day on the assumption it was in energy drinks for a reason, but I may have to adjust it to later in the day, thanks!

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