The Lazy Longevity Method
Like most people who get into health, I went way too deep at first. I wanted something simple I could actually keep up with.
This is what I actually do every day. No theory, no marketing fluff. Just a routine built for maximum results with minimum effort that fits into a normal schedule.
My Four Pillars
The non-negotiables that drive everything else in my routine
Sleep: The Foundation
My non-negotiable recovery tool
7-8 hours of quality sleep above everything else. Sleep supplements like glycine and magnesium L-threonate are part of my nightly routine.
Never compromise on sleep—it's the foundation that makes everything else work.
Exercise: The Real Anti-Aging Drug
My daily medicine
Strength training 3x/week (push/pull/legs), Zone 2 cardio on alternate days, plus coordination work through dance.
30-min strength MWF + 45-min Zone 2 TTh/Sat + post-dinner dance for coordination.
Nutrition: Evidence-Based Fuel
Optimized for longevity markers
High-protein, anti-inflammatory approach focused on omega-3s, polyphenols, and micronutrient density.
Breakfast smoothie with berries + collagen + whey. Salmon lunch. Light dinner with eggs.
Targeted Interventions
Data-driven optimization
Prescription medications, targeted supplements, and regular monitoring based on personal risk factors and lab results.
Rx cholesterol meds, hair treatments, specific supplements for homocysteine and inflammation.
My Exact Daily Schedule
The specific routine I follow, with actual supplements, foods, and timing
Morning (6–7 AM)
Morning supplements including Rx oral minoxidil, vitamin B12/folate, multivitamin, and evolocumab injection every 2 weeks. Breakfast smoothie with frozen berries, collagen, whey protein, and creatine.
Midday (11 AM–12 PM)
High-protein lunch: sockeye salmon with olive oil and garlic, marcona almonds, sweet potato, cruciferous vegetables, and whey protein shake. Fish oil supplement and LMNT electrolytes.
Afternoon Exercise (4 PM)
Strength training 3x/week (push/pull/legs format) or Zone 2 cardio on treadmill + HIIT intervals. Optional 20-minute sauna session. Foot speed drills and coordination work.
Dinner + Evening Movement (6 PM)
Light dinner with soft-boiled eggs, sweet potato, and LMNT. Post-dinner tango or dance for coordination and glucose management.
Night Routine (9–11 PM)
Evening supplements: glycine and magnesium L-threonate for sleep, magnesium oxide, vitamin D, curcumin for inflammation. Rx cholesterol medications and topical treatments.
Weekend Routine
Blood pressure monitoring, longer cardio sessions or swimming. Cruciferous salad with smoked oysters, Greek yogurt with berries and cacao nibs.
Key Takeaways
What I've learned from actually living this routine
This isn't theory — it's my actual daily routine as a busy physician.
I measure key risk factors and adjust interventions based on data.
Consistency beats perfection: I do this routine 80-90% of the time.
I use both lifestyle interventions AND targeted medications when appropriate.
Everything is designed to be sustainable long-term, not just impressive short-term.