Health & Longevity · My protocol

What I actually do, in quarterly cycles.

I've followed a structured health routine for over ten years, aimed at longevity, performance, and energy together. This is the process, why I do it, and how I check whether it's working.

Personal log← Health & Longevity

A personal log, not advice. This is what works for me, decided with my own blood work and with help from clinicians. Doses, specific products, and my numbers are deliberately left out. If you want to change your own routine, work it out with a clinician who knows your history.

The approach

One quarter at a time.

Nothing here is fixed. Every three months I set goals, adjust, measure, and review. Things get added when the data says they might help, and dropped when they've done their job.

Current focus

Improve VO2 max
Improve sleep quality
Build muscle

Set goals Pick two or three things to improve this quarter, based on the last round of data.

The routine

The building blocks.

Sleep

Eight hours, protected.

Around eight hours every night, on a consistent schedule. The room is cool and dark, screens go off before bed, and I wind down the same way each night. I track it nightly with an Oura ring.

WhySleep is the base everything else stands on. It's also part of my current focus.

Training

Strength, plus the right kind of cardio.

3×StrengthFull-body resistance training to build and keep muscle.
1×Zone 2Long, steady cardio at a pace where you can still hold a conversation.
1×Norwegian 4×4Four rounds of four minutes hard (about 85–95% of max heart rate), with three minutes easy in between.
+MobilityRegular mobility work to keep moving well.

WhyMuscle and cardiorespiratory fitness (VO2 max) are two of the strongest predictors of healthy aging. The weekly mix trains both.

Food

Three meals, heavy on the plants.

Nuts, seeds & berries A blended bowl of walnuts, macadamias, ground flaxseed, berries, and cinnamon.
Greens A large, vegetable-heavy meal built on broccoli, cauliflower, lentils, mushrooms, garlic, and ginger, plus a lot of dark leafy greens through the week.
Balanced A third, well-balanced meal that changes day to day.

WhyHealthy fats, fibre, and cruciferous vegetables every day, without having to think about it.

Supplements

Start, check, stop.

My supplements change every quarter, based on that quarter's goals and my latest blood work. Some I take for a while, then stop once the job is done. Vitamin D is a good example: I took it until my levels were where I wanted them, then stopped. I don't list the rest because they change too often, and a list invites copying.

WhyOnly take what the data says you need, for as long as you need it.

Measurement

Measure, don't guess.

Blood work A broad panel every quarter.
Body composition DEXA scans.
Sleep Tracked every night.

WhyWithout data, a routine is just a habit.

Tracking all this is the hard part.

Blood panels, DEXA reports, sleep data, and notes all live in different places. So I built Selfscope Health to put them on one private timeline, and I use it myself. I'm not publishing my results, at least not yet.

Get a founding invite Compare notes

← Health & Longevity