My Daily Routines
Please note that this page contains affiliate links, for which I may receive some compensation for purchases you make, while you gain a discounted price.
As an Amazon Associate, I earn from qualifying purchases. I'm retired, so please consider helping to support me by purchasing via my links.
I'm on vacation right now in Italy, so every meal this month will be from a restaurant! 😨
I know that the quality of ingredients here is far superior to what is allowed in the States, but it tends to be very high-carb here. I'm used to eating very low-carb.
But I'm embracing the culture while I'm here, so I'm riding the carb + sugar highs & lows just like everyone else, then drinking the double espressos ("caffe doppio") to even-out again. While it's all super delicious, it's just a constant cycle of one addiction necessitating the other.
And it's not just diet, it's also meal timing. Locals here don't typically eat until 9pm, which would absolutely kill my sleep quality, so I'm presently doing only one solid meal per day (with only a banana in the morning and croissant + espresso at "lunch", and then the big meal roughly between 6-7pm. It's been challenging to find places here that are open & serving at that time, catering to the touristas.
I'm also off all of my usual routines that are listed on this page: supplementation, sauna, and exercise. I'm travelling with a backpack only, so I did not have room for all my supplements. I packed only my "On Waking" and "Morning" supplements, since those are the smallest subset.
I'll be very curious to retest when I get home to see what all of this will have done to my pace of aging and epigenetic age scores! I expect they will be significantly faster & older. I'm not greatly concerned, since this will only be for a month. I'll be able to resume all of my normal eating, sleeping, exercise, and biohacking routines when I return home. 😅
About My Routines:
These are my regular routines that I simply perform out of habit. However, Life happens. If something should come up that would interfere with performing one or more of them, I don't stress out about it. I'll just do them at an alternate time or pick them up again the next day. While it's awesome to have good structure and discipline, some of the best things in life occur spontaneously!
My "me time" is extremely important to me, so I schedule for it, but I will not pass on an opportunity to spend quality time with others. As a single guy who lives alone, I'll trade that workout, sauna session, or biohack for connected quality time, every time. A single day of missing a few routines will not kill me. However, chronic undesired disruptions will certainly get me extremely agitated! 🙃
Morning Routine:
Wake-up whenever I wake up! No alarm! No stress!
While still in bed:
o Bemer B.Body mat, level 10 intensity for 8 minutes
o Stretch lower back (I need a new mattress): feet overhead with knees to chest, shins to forehead, for however long it takes to get there fully.
Take ‘On-Waking’ Medications & Supplements (see list)
Begin listening to Podcasts (see subscriptions) and/or to Audible Book Selection (see list)
Not necessarily in this order:
o Mini Trampoline - 5 minutes
o Various Floor Stretches - 15 minutes, hips, legs, back, shoulders
o Foam roller - 15 minutes (as needed)
o Inversion table - 5 minutes
o Check sleep scores on fitness trackers: Garmin, Oura, Whoop, Eight Sleep
At least one hour after ‘On-Waking’ Medications & Supplements, take:
o Morning Supplements (see list) weekdays only.
o Bioregulators of the week
o Various Proteolytic Enzymes
o Qualia Senolytic (for two days once monthly) + additional Quercetin, Fisetin, and Theaflavin
All washed down with:
o Home-Brewed Lemon Tea (see ingredients), 1 cup, mixed with:
o OMNi BiOTiC HETOX probiotics, 1 sachet
o Optivida Health Complete Essentials Fruit & Veggie Whole Food Vitamins & Minerals greens, 1 packet
o Collagen Peptides, 2 scoops
o Add another half cup of 3-stage filtered water to completely fill my glass mug.
Methylene Blue, occasionally
H2 tablet, occasionally
Joovv session, 20 minutes, hopefully before sunrise
CAROL Bike sprint (new acquisition as of 11/14/2023)
Prepare and begin drinking Pre/Post Workout Supplement Shake (see ingredients) throughout workouts.
One teaspoon each of the following:
o C60 in EVOO
Step outside for some sunrise exposure.
Normally, an outdoor walk or run would occur here in warmer weather. To avoid a slip & fall injury during the winter months, I opt for the treadmill in my basement whenever the outdoor temperature drops below freezing and/or snow & ice are present.
P90X workout of the day - sometimes all at once, sometimes performed piecemeal throughout the day in 'Exercise Snacks'.
TapoutXT 8-Pack Abs XT and P90X Ab RipperX, together, back-to-back, every other day.
Infrared Sauna & Meditation, 25-45 minutes
Inject Peptides of the day, when applicable
Shower with Dr Bronner's Castille soap and occasionally using Alitura Meteorite Facial Scrub.
Moisturize with La Roche-Posay Lipikar Balm AP+ Intense Repair Body Lotion for Dry Skin, especially in Winter.
Eat Breakfast (see Breakfast menu) with proteolytic enzymes.
Quarterly & Semi-Annual:
Plasma donations twice weekly for 2-3+ weeks, quarterly. Entire blood volume is filtered in less than 5 donations. I say there's no reason to pay for plasmapheresis when they will pay you for it.
Hyperbaric Oxygen Treatment (HBOT), ten 90-minute sessions, 10 days in a row, annually or semi-annually - for injury repair, DNA repair, telomere lengthening, and clearance of senescent cells.
Early/Mid Afternoon Routine (occasional):
Eat Lunch occasionally (I usually get too busy to stop to eat), only a few times/week (see Lunch menu), with proteolytic enzymes.
Pause listening to Podcasts and Audible books.
Begin watching YouTube videos (see subscriptions), while eating. (Yes, not very mindful)
Late Afternoon/Early Evening Routine:
End of listening to Podcasts, Audible books, and YouTube videos
Eat Dinner, typically between 3-5pm. (see Dinner menu)
Evening Supplements (see list) plus proteolytic enzymes, taken with dinner, weekdays only.
Begin watching Netflix in the kitchen while dining. (Again, not very mindful)
Smart Home with Philips Hue light bulbs in recessed lighting all through the house, shift to red at sundown and progressively dim throughout the evening.
All screens (TVs, monitors, tablets, phones) are set to automatically reduce blue light on a schedule.
I put on Blue Blocking glasses for everything else.
After Dinner Routine:
Continue watching Netflix in the Den while working on balance and flexibility with:
Eat Two Kiwi
Occasional light snack of Pistachios and Chlorella
Bedtime Routine:
Floss
Wash Face with La Roche-Posay Toleriane Hydrating Gentle Face Cleanser and La Roche-Posay Ultra-Fine Scrub for Sensitive Skin.
Apply whole-body skin treatments, especially on face, neck, chest, and hands, combining and/or rotating the following products:
o CharaOmni Stem Cell Regenerative Cream and Anti-Pigmentation Formula - Use code PASCOE at checkout.
o One Skin OS-1 – Face + Body + Eye
o Vitali Skin Care - (Save 10% off) - Skin Cell Restorative Serum + Eye and Lash GHK-CU Advanced + Skin Awakening Moisturizer + Restorative Body Cream
Sleep Breakthrough, mixed with (Update: I've been skipping taking any of these before bed, and I'm sleeping great without them!)
o Collagen Peptides, 2 scoops (in light of the above update, I may move Collagen Peptides to after dinner)
o H.V.M.N. Ketone IQ -15-30ml
Rapamycin - 6mg (weekly, or once every 2 weeks, on a Friday night)
Inject evening peptides, when applicable. Presently doing a round of Thymosin Alpha-1, TB-500, Thymulin, and BPC-157
Bemer B.Body mat, Program 2, without pulse, for 16 minutes, as I fall asleep.
Pray & review my daily blessings, until I fall asleep.