If you’re curious what I actually do for longevity, here’s my weekly routine: ~5 hrs/week of exercise (when I'm not traveling). That includes: • CrossFit (~3 hrs/wk) for strength + high-intensity work • "Zone 2" running on recovery days for cardiovascular and brain benefits I also try to sauna... 5x/week at night for heat acclimation and supporting sleep quality. A simple, whole-food diet: • ~1.6 g protein/kg/day • Eggs + smoothie for breakfast, turkey burger for lunch, and vegetables/salad + meat for dinner Last is supplements: • In the morning, I take creatine (10 grams), a multivitamin, cocoa polyphenols, sulforaphane, and omega-3s • In the evening, I take magnesium, omega-3s, vitamin D + K2, PQQ, and nicotinamide riboside (NR) This is what I’ve found to be sustainable and aligns with the latest evidence.show more

On the count of three, can we all start quoting protein targets per lb and not by kg? 😃

For anyone looking to start their own journey, based on this: a) ~3 hrs/week if your constraint is time, not motivation. b) Two 30-45 min strength sessions: enough to hold muscle mass without requiring perfect recovery. c) One or two Zone 2 sessions at 20-30 min: keeps the engine functional without grinding you down. d) Protein stays at 1.6 g/kg minimum. Creatine and vitamin D, if you're adding supplements. Everything else is noise until the habit survives real life. That's the floor. Most fail because they design for ideal conditions. You travel. Deadlines compress your week. I see it every day in my practice. A 5-hour protocol that works twice and then collapses is worse than a 3-hour protocol you hit for 12 straight weeks. Consistency under friction beats intensity under perfect conditions. Remember that! The goal isn't to match @foundmyfitness's routine. The goal is to build a system that still works when real life hits (because it will.)

My Mom didn’t do ANY of this and she lived to 101 . She would be here today but she tripped and fell and hit her head . (While out on her daily 1 mile stroll .) Moral to this story is from my Mom💐… “ Don’t waste time worrying about all this crap . Go live your life to the fullest because we are ALL going to die . Sooner or Later . “ ZERO regrets for a ✨ Life well lived ✨ … ✌🏽🫶🏾

Why vitamin D in evening instead of morning?

longevity is boring. train weekly. hit zone 2. eat whole foods. stop hunting for a supplement that replaces discipline.

this is beyond excellent

But do you follow @PeterAttiaMD?

It sounds like Attia is big on underage women for his longevity plan

How many days a week should I take the Covid vaccine

Walk daily. Lift a little. Eat whole foods. Sleep on schedule. Supplement sparingly. Have fun. That’s it. All the rest is optional.

doesnt vitamin D at night negatively impact your sleep?

D in the evening is a bit unconventional as D usually comes from the sun and may have circadian implications for some folks NR on an empty stomach in the morning for nice mental clarity

Are you and @PeterAttiaMD still friends?

My question: Why NR instead of NMN? Most providers I've found sell the latter, as it is considered the most effective. I would love to hear your opinion on this. BTW, I also combine NMN with TMG (betaine), as I read that replenishing methyl levels is important to sustain the action of NAD+ boosters.

Metformin? Resveratrol? I thought these were a given as longevity supplements. I am incorrect a lot of the time 🤨

Griftin 24/7 tho

Can you tell me the reason you choose to take your omegas and vit. D in the evening

So no statement on Peter Attila, who you gave a big podium? You don't think that it's important to distance yourself from the sexual abuse?

👀

How does being friends with pedophiles help longevity? Thanks!

Your words are medicine. Keep protecting that beautiful energy.

Crossfit makes woman have no waist.

Sulforofane, pqq kkkkkk creatine kkkkk

Rhonda how do you augmentation this when youre ill?

Love how her “what I actually do” is just lifting, zone 2, sauna, real food and a nerdy supplement stack instead of some secret biohack.

You're awesome. Been following you for years and I recommend you often. Keep helping people! :-)

Thanks for posting. Did you stop taking Urolithin A. If so, why?

Dr Patrick - Are you for or against creatine in hot coffee? Very curious because I take my 10g of Creapure in my morning coffee. However, Dr Saladino is vigorously against it.

A very low barrier to entry intervention you follow. You couldn’t make it easier for someone to prioritise their health and longevity. Cost in terms of time and money are of some of the lowest for a full protocol I have seen. Smashed it Dr!

In the evening, I always take 7 g of glycine before bed

Sulforaphane: what’s your source? I used to do broccoli sprouts but looking for something that’s more realistic for me on a daily basis.

She pushed the vaccine, her opinion is null and void.

Nice to know you weren't in Epstein files

Please elaborate on PQQ and mitochondrial biogenesis.

No longer taking L glutamine for immunity?