Fitness

Overview: You can only enjoy your wealth if you take care of your health. Here are the protocols and tools I use to maximize my health and productivity

Last Updated: September 21st, 2023

Exercise

  • High Intensity Interval Training (HIIT)
  • Strength Training
  • Flexibility

References:

Fasting

  • Daily – 23 Hours
  • Weekly – 48 Hours
  • Monthly – 72 Hours

References:

  • Outlive – Peter Attia
  • Performance CEO – Michael Koch
  • Blueprint – Bryan Johnson

Nutrition

References:

Breathing

References:

  • The Oxygen Advantage – Patrick Mckeown
  • Breath – James Nestor

Sleep

References:

  • Why We Sleep – Michael Walker
  • The Wim Hof Method – Wim Hof

Recuperation

  • Ice Bath
  • Compression Therapy
  • Red Light Therapy
  • Hyperbaric Chamber

References:

Exercise:

Apps: Fitbod (Workout), Down Dog (Yoga), Down Dog (HIIT), Apple Health (Tracker), Apple Fitness (Exercise Tracker), Vesync (Weight Tracker)
Wearable: Apple I-watch

Morning (6:30am):

Fasted HIIT Cardio (M, W, F)
  • 45 Minutes of 3 HIIT cardio exercises. Choose from Treadmill, Rower, Stationary Bike, Stair Stepper
Fasted HIIT Fitness (T, Th, Sa)
  • 30 Minutes of HIIT Fitness with Down Dog HIIT App + 10 mins of Treadmill, Rower, Stationary bike, or Stair Stepper
Yoga (M, T, W, Th, F, Sa)
  • 10 Minutes of Yoga with Down Dog Yoga App after workout

Afternoon: (5pm)

Fasted Strength Training (M, T, W, Th, F)
  • I’ll use the Fitbod app and create a 45-minute 5 day split workout on a specific muscle or muscle groups with a dynamic warmup before and a static stretch cool-down after.
    • Monday – Chest
    • Tuesday – Back
    • Wednesday – Shoulders/Upper Traps
    • Thursday – Biceps/Triceps
    • Friday – Legs
    • Saturday – Outdoor activity

Nutrition:

Apps: MyFitnessPal (Tracking/Recipes), Zero (Fasting)
Wearable: Continuous Glucose Monitor (CGM)

Fasting:

I use 20-4 Intermittent Fasting windows but I try to narrow this down as much as possible. I usually eat from 6pm-9pm (3 hours) and fast for the rest of the day (21 hours).

Morning:

  • 24oz water
  • Black 1/2 decaf iced coffee (sip throughout the day before 3pm)
  • Thesis Nootropics. I’ll choose a different formula based on what I do that day. My favorite ones right now are Clarity and Motivation.

Afternoon:

  • I’ll drink a lot of water anytime I get a slight feeling of hunger.

Post-Strength Training Workout (Break Fasting):

Dinner (Eat Before 9pm):

  • I prep all my food in the beginning of the week by vacuum sealing my protein of choice and then cooking it sous vide to save time. I try to get in a total of 140 grams of protein and use MyFitnessPal to track how much I’m eating.
  • Protein (140 grams)
    • Lean Steak
    • Chicken Breast
    • Fish
    • Plant based
    • Beans
    • Lentils
    • Tofu
  • Carbohydrates
    • Vegetables
    • Fruit
  • Fats
    • Nuts
    • Avocado
    • Olive oil
  • Snacks

Sleep:

Apps: Headspace
Wearable: Oura Ring

Bedroom Environment

  • Black out curtains
  • Black out stickers over little lights around the room
  • A/C 70-72 degrees
  • Ikea Morgedal firm mattress (Recommended by a chiropractor to help with back issues over expensive mattresses)

Supplements

  • Calm Magnesium Supplement
  • Olly Melatonin (Used mainly when my sleep schedule gets off. I’ll use the 10mg to fix jet lag then move to 3mg if I’m having trouble sleeping)

Procedures

  • Caffeine intake stops at 3pm
  • No rigorous exercise 3 hours before sleeping
  • No naps past 3pm
  • No pets in bedroom
  • No work in bedroom
  • No phone while in bed
  • Use Headspace app for sleep meditation for 10 minutes

Recommendations:

The Daily Blueprint- Andrew HubermanDownload

Skin Care:

  • Musely for sun spots
  • Sunscreen
  • Under eye
  • Lotion

Hair Care:

  • Shampoo
  • Topical minoxidil 5%
  • Red light cap – 6 mins a day (Link)
  • Biotin
  • Omega 3
  • Vitamin C
  • Vitamin D
  • Vitamin E
  • Iron
  • Zinc
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