My Longevity Routine: A Personal Approach

Want to know the secrets to a longer, healthier life? I always get asked about my longevity routine, so I'm breaking it down for you. Without going into details and mentioning all the small details and the range of devices I stock at home, just the strategies that are working for me.

My approach is all about optimizing my biometrics. That means starting with key tests, such as DNA, epigenetics, microbiome, etc. I'm also tracking my bloodwork, hormones, sleep, activity, stress, sleep and HRV.

But it's not just about data. It's about building a sustainable routine that works for you, one step at a time: test, implement, track, and repeat.

And look, I'm not perfect. I have areas I'm still working on (breathwork, I'm coming for you!). But consistency is key, even when life throws curveballs.

Would you like to see what I'm doing? Here's a glimpse into my current longevity routine:

My Morning Routine: Optimized for Peak Performance

7:00 AM—Rise and Shine:?I'm not hitting snooze here. I'm up and at it, starting with 15 15-minute wake-up light lamp of red light therapy to kickstart my day. (I prepped my workout clothes the night before, so there are no excuses!) A few sun salutations and some body brushing get me energized and ready to move.

7:30 AM—Brainpower on Wheels:?I love a reasonable commute that multitasks. Biking to the gym gives me my cardio fix while I absorb knowledge from a longevity audiobook or podcast.

8:30 AM – Recovery & Fuel: Post-workout, it's time for a 20-minute meditation session. I amplify the benefits with red light therapy (meditation mode) and a vagus nerve stimulator for optimal focus and recovery. Then, it's a nutrient-packed green drink, supplements, and bulletproof coffee or tea with collagen, adaptogenic mushrooms, and a protein boost.

9:00 AM—Deep Work with a Twist:?Forget the afternoon slump. I'm all about "exercise snacks" throughout my workday. Every hour or so, I'll do a quick burst of activity—jumping rope, kettlebells, you name it. It keeps my energy high and my stiffness away. Oh, and I'm a standing desk convert now. It took some getting used to, but now it's a game-changer.

Lunchtime & Midday Recharge

12:00 PM – Fuel Up (Last Call!): I do intermittent fasting and stick to a 3-4 hour eating window, and lunch is my final meal. Think nutrient-dense greens, quality protein (sardines, shiitake mushrooms, lentils), and healthy fats with a flavour boost from olive oil, apple cider vinegar, and spices.

For dessert, it's a gut-friendly treat like chia seed pudding or sheep yoghurt with a nutritional boost. And, of course, my supplement stack: NMN, Omega-3s, Mitopure, Resveratrol, Quercetin, Collagen, plus personalized recommendations from my functional medicine doctor.

1:00 PM—Afternoon Activity:?It's time for another quick workout—a run, boxing, or my EMS fitness device. On lighter days, a lazy shortcut - a vibration plate. This will be followed by another 20-minute meditation session to recharge.

Evening Wind-Down

5:00 PM – Culinary Connection: I love cooking for my partner while we catch up on the day. It's a grounding ritual that helps us connect.

8:00 PM – Unplug and Recharge: Blue light blockers on, lights dimmed low. Journaling, stretching, and some time in the infrared sauna. I also love catching up on podcasts like The Diary of a CEO, which inspires guests and conversations.

10:00 PM—Sleep Optimization:?Sleep is non-negotiable. I track it religiously and use technology to optimize my sleep environment. My temperature-regulating mattress is a game-changer. Plus, I've got a new device that purifies the air and supports healthy cell renewal while I sleep. A sound bowl and another sleep-enhancing device with sound and a red light complete my sleep sanctuary.

Weekend Recharge

Weekends are for a change of pace. I'll often bike across the border to the Netherlands for a hot yoga class—the perfect blend of movement and mindfulness.

After that, I ditch the strict schedule. Still active with chores and maybe a long walk or gym session, but also allowing for some guilt-free couch time with podcasts and Netflix.

Every few months, I'll break for a two—to three-day fast to reset my whole body and mind. It's all about balancing, recharging, and staying on track with my wellness goals.

Why Personalization Matters

This routine is tailored to my goals based on my data and diagnostics. It's been years in the making and is constantly evolving. Remember, longevity is a marathon, not a sprint. Your routine should be personalized, sustainable, and flexible.

What's your routine like? Let's chat in the comments, and stay tuned for my tips on building healthy habits that stick.

Globetrotter Mode: Adapting to the Unexpected

You might wonder, "Does this routine go out the window when travelling?" Honestly? Kind of. I miss my home setup like crazy when I'm on the road.

But I do my best to stay on track. I minimize carbs and sugar, avoid aeroplane food, and load up on supplements that help combat travel stress and radiation (Shilajit, antioxidants, glutathione). Travel always throws my body into overdrive, so I prioritize meditation whenever possible.

It's not perfect, but it's about finding those pockets of wellness amidst the chaos of travel.

Now, I want to hear from you! What's the ONE thing you do consistently for your health and longevity? Drop it in the comments below!