Sustainable Wellness Program

Prioritize 7-9 hours of quality sleep nightly. Establish a consistent bedtime (ideally 10-11 PM) and wake-up time (around 6 AM). If needed, incorporate relaxation techniques like NSDR or Yoga Nidra (10-30 minutes) to improve sleep quality.

“I try and get to bed by about 10 maybe 11:00 p.m. I don't always succeed um I wake up around you know 6:00 a.m. or so if I don't sleep enough or I don't feel rested I'll do a 10 to 20 minute maybe 30 minute NSDR or yoga Nidra”

Start your day with hydration (16-32 ounces of water) and exposure to natural sunlight or a 10,000 Lux light.

“I get up I like to hydrate uh first thing I try and do let drink 16 to 32 ounces of water I like just hydrate in the morning um get outside and get some sunlight if I can't get the sunlight I get in front of that 10,000 Lux light”

Focus on legs, calves, hamstrings, and quads. Exercises include glute ham raises, hack squats, leg curls, leg extensions, and calf raises (approximately 60 minutes).

“first day of the week for me it falls on a Monday but it could be any day I train my legs calvs hamstrings quads I'm a big believer in glute ham raises hack squats um leg curls leg extensions calf raises just keep the lower body strong keep the posterior chain strong they're bunch of different ways to do this one could do it with kettle bell swings or deadlifts but those are the things that work well for me and that I can consistently L add load or other ways of increasing intensity without getting hurt”

Rest or active recovery. Optional: Incorporate 20 minutes of sauna, followed by 3-5 minutes of cold exposure, repeated three times. Finish with a warm shower.

“next day um is a rest day typically after leg day and I'll try and do I don't always do but some deliberate heat and deliberate cold exposure in an ideal world it's 20 minutes of sauna 3 to 5 minutes of cold 20 minutes of sauna 3 to 5 minutes of cold 20 minutes of sauna 3 to 5 minutes of cold and yes I finish with a warm shower because I'm a human being um and I like that and I will listen to or books or something while I do it and helps my recovery it's also just thermal training has all the benefits of sauna and cold and I like to do it on that day”

25-30 minute run at a moderate pace (approximately 85% effort).

“the next day I'll do typically a run um a 25 or 30 minute run at a kind of faster Pace um so where I'm you know breathing hard for most of it but it's not all out maybe 85% of effort and um that's it”

Focus on torso, including overhead pressing, dips, pull-ups/chin-ups, rowing, and abdominal work. Include neck exercises to maintain posture.

“the next day I train um my torso um I know a lot of people were older eyes I'll be like what are you talking about how do you I I do I do some overhead pressing some dips some um pull-ups or chinups and some rowing and then I do some abdominal work and I I train my neck um because I it's an important part of the the you know structure of the upper body to keep the head stable and not get text neck and things like that I don't train it heavy but I train my neck and I do make sure I do things like rear delts um I I really am trying to emphasize you know outward you know external rotation of a limb so we're not you know kind of like hunched over like this and heavy in the traps you know just upright posture those kinds of things”

10-second hard cycling on the assault bike, followed by 20 seconds rest, repeated for eight rounds (approximately 10 minutes).

“the next day um the only workout is about 10 minutes long it's that 10c hard cycling on the salt bike 20 second rest 10 20 10 20 for eight rounds that's it V2 Max”

Biceps, triceps, calves, neck, and abdominal work (approximately 30 minutes).

“Saturdays um another short resistance training workout so three total for the week and then it's you know biceps triceps calves Little Neck work abdominal work it's kind of just small body part stuff”

Long run or hike (60-90 minutes). Optional: add a weighted backpack for added challenge.

“and then on Sunday which for me falls on a Sunday I try and do some long rock or hike often socially put on a backpack with some weight or if I'm by myself I'll do you know a 60 to 90 minute jog or something of that sort maybe hike part of it and listen to music or just let my thoughts go”

Focus on minimally processed foods. Example meal plan: Breakfast (optional), Lunch (lean protein, berries, rice/oatmeal, vegetables), Afternoon snack (protein drink, nuts), Dinner (vegetables, starches, moderate protein).

“nutrition I just try and emphasize nonprocessed or minimally processed foods I'm not really hungry until about 11:00 a.m. and then I like some meat some berries some rice or oatmeal sometimes and and some vegetable I'm not low carb in the afternoon I'll generally have a snack maybe a protein drink some nuts you know I do eat you know those Maui Nei jerky sticks or thing of bone broth or something it's not promotion it's just a fact and then for dinner I like I tend to emphasize less protein for me that works this runs counter to what everyone says but I like more vegetables pasta rice risotto occasionally I'll go out for a big steak or something like that but generally the heavier on the starches not heavy but heavier on the starches relatively and vegetables”

Consider a personalized supplementation plan based on your individual needs and consult with a healthcare professional before starting any new supplements. Example: Morning - Tongkat Ali, Foti, EPA/DHA, multivitamin, zinc, digestive enzymes, boron, vitamin D & K2. Evening - Magnesium, Apigenin.

“supplements okay this could be a long discussion our friend Brian McKenzie uh used to tease me if you ask me what supplements I take he'll just shout from the background all of them I don't take all of them but here's what I do take in the morning I do take um tongali Ali and fogia this is kind of for freeing up testosterone and for luteinizing hormone stimulation for me I've been on it for years it works great it shifted my testosterone and free testosterone in the right direction subtly not super significantly but subtly and meaningfully for me it works some people have not had good results with it some people have um I have no by the way um I have no relationship to any uh supplement company I do have a relationship to ag1 and element we can talk about ag1 if you want but um there's not a promotion of any kind we used to be associated with momentus uh we parted ways on good great terms it just was part and part for some other brand relationships we had so um search for best sources if you're going to explore these things I make it a point to take at least a gram of EPA form of essential fatty acids through in the form of fish oil um probably more like two grams per day is what I'm shooting for you've talked a lot about this I make that a point for me I feel better okay my blood work looks good and that's something I really I really strive to do and then I take take a bunch of things that I don't know the extent to which they've really shifted my physiology in the best Direction but I know it hasn't made me worse and I feel better okay what am I talking about I take a multivitamin with my first meal of the day just to cover any basis um that I might be um missing out on I take a ginger capsule seems to improve my digestion I take a couple digestive enzymes when I eat um I take 100 milligrams of zinc with that meal I do that consistently I take um let's see what else is in there I take uh a low dose of boron um and there are a few other and I make sure that I get enough vitamin D and K2 about 5,000 IU of vitamin D per day and some K2 and a little bit of grape seed extract and that's it that's it before sleep I will use magnesium and appenine 30 minutes before sleep”

Practice stress-reducing techniques, such as the physiological sigh (inhale, inhale, exhale) whenever feeling stressed. Consider other stress management strategies that work best for you.

“I do deploy the physiological sigh which sounds very technical but two inhales through the nose followed by a long exhale to lungs empty I try and do that anytime I feel that my stress is too high my lab published a clinical trial in cell reports medicine you collaboration with David Spiegel's laboratory at Stanford showing that 5 minutes a day of breath work of cyclic sighing so inhale inhale exhale both through the both inhales through the nose inhale inhale exhale done as a dedicated practice for five minutes a day led to some interesting changes positive changes in reductions in resting heart rate reductions in in um uh blood pressure improvements in sleep mood Etc not all significant but several of which were uh statistically significant but I don't tend to do breath work I tend to just use the physiological sigh whenever I'm feeling kind of overly ramped up”