Longevity Program

My Routines

Sleep Practice

  • Bedtime = 9:51pm

  • Waketime = 5:51am

  • Pre-bed routine: Chamomile and Lavender tea with 1 tsp creatine + reading

 

Nutritional Practice

  • 1800-2000 calories per day

  • Lunch and Dinner OR Dinner Only

  • 800g of veggies and fruits

  • .7g of protein per lb of bodyweight

  • Healthy Fats/dairy/legumes/grains to meet calorie requirements

 

Movement Practice

  • Workout 1: Morning Metabolic Boost

  1. 8oz coffee with 1 tsp creatine

  2. 20 minutes moderate intensity cardio

  3. 5 minute contrast shower

  • Workout 2: Resistance Training

  1. 3 days of bodyweight movements

  2. 3 days of resistance training

  3. One day of total body recovery