My 2025 Longevity Protocol: A Full Day of Health and Wellness

What if the key to not just living longer, but truly thriving, lies in the daily habits you cultivate? With a rigorous longevity protocol, you can redefine your health, boost your wellness, and maximize your routine.

A Quest for Longevity

“Are we the first generation that won’t die?” — the unthinkable question that ignited this entire health journey.

Three years ago, I assembled a team of 30 medical professionals to measure the biological age of every organ in my body. Since then, I’ve applied the very best scientific research on healthspan and lifespan, and the results speak for themselves: I now hold some of the strongest biomarkers of health on the planet. This quest for longevity drives every element of my daily routine, from pre-dawn sleep rituals to evening wind-down practices.

Nighttime Ritual: Prioritizing Sleep

For me, the day begins the night before. I treat sleep as my number one life priority, lights out by 8:30 p.m., with no alarm required to wake me naturally around 5 a.m. Optimal rest supports cellular repair and hormonal balance, which are foundational to any longevity protocol. By calibrating my sleep-wake cycle, I ensure each morning starts with a well-rested body and a clear mind, ready to tackle wellness goals head-on.

Morning Health Checks

My morning launches with a three- to four-minute dose of 10,000 Lux bright light, which realigns my circadian rhythm for heightened alertness and optimal health. While soaking up the light, I measure my inner ear temperature—over the past few years, I’ve lowered my baseline by about 5°F, reflecting improved metabolic efficiency. I follow this with a smart-scale body composition check, tracking fat, muscle, hydration, weight, and arterial stiffness. Next comes targeted hair care: a nourishing serum, a brief scalp massage, and six minutes under a red-light hair cap. To center my mind, I dedicate five minutes to breathing exercises or meditation before sipping an 8 oz longevity drink blending collagen peptides, creatine, and prebiotics.

Powering Through Workouts

Exercise forms a cornerstone of my health and wellness routine. Each morning, I commit to 60–90 minutes of training that balances strength, cardio, flexibility, and balance. To keep things engaging, I rotate between music, podcasts, and audiobooks. Weekends offer a playful twist: pickleball matches, bike rides, and social workouts with friends. This varied approach not only builds a robust physique but also fuels consistent motivation and mental well-being—a true win for both longevity and overall happiness.

Nutritional Excellence at Breakfast

Breakfast sets the tone for the entire day. My meal features Blueprint longevity protein, a berry-nut mix, collagen peptides, extra virgin olive oil, and 100 percent pure cacao, accompanied by a tailored pill regimen to support my health objectives. Almost immediately after, I fit in a round of red and near-infrared light therapy for six minutes a day, followed by hyperbaric oxygen and focused shockwave therapies—cutting-edge modalities designed to accelerate recovery and enhance cellular health as part of my comprehensive wellness protocol.

Crafting a Mindful Workday

Fueled by breakfast, I dive into work during my peak performance hours. My home office encourages movement, with a desk and chair setup that allows me to rotate between sitting and standing. Proper posture and periodic shifts in position keep my blood flowing and my mind alert. Mid-morning, I pause for a nutrient-rich “super veggie” dish—lentils, broccoli, cauliflower, mushrooms, hemp seeds, garlic, and ginger—then return to deep work. Every 30 minutes, I take a five-minute activity break to stretch or walk, a simple habit that boosts creativity, prevents stiffness, and supports a resilient body and mind.

Evening Reflections and Light Movement

Dinner is plant-forward and nutrient-dense: vegetables, nuts, seeds, and berries, often including a stuffed sweet potato with avocado, tomatoes, and chickpeas drizzled with extra virgin olive oil. My daily intake of roughly 2,250 calories breaks down to 25 percent protein, 35 percent carbohydrates, and 40 percent fat—all plant-based aside from collagen peptides. Post-dinner, I weave in light movement every half hour and hydrate strategically until 4 p.m. to avoid nighttime disruptions. This rhythm of gentle activity and mindful nourishment enhances digestion, circulation, and overall wellness as evening unfolds.

Embracing Tomorrow

Each day concludes with a 10-minute walk outdoors, family time, and a quiet ritual of reading, meditation, or breathwork. I power down screens, silence digital alerts, and signal to my brain that it’s time to rest. Over eight months of perfect sleep, I’ve learned that resting heart rate is the single strongest predictor of sleep quality: the lower the beats per minute, the deeper and more restorative my rest. By 8:30 p.m., I slip into slumber within three minutes, averaging over two hours of REM and two hours of deep sleep, with under 30 minutes awake each night.

• Bold Takeaway: Build a personalized daily routine that prioritizes sleep, targeted nutrition, and consistent movement to elevate your health, extend your lifespan, and cultivate lasting wellness.

How will you reshape your daily habits to thrive tomorrow?