My Health Protocols

My personal health optimization system, designed to maximize healthspan over lifespan. Here you'll find the specific protocols I follow across nutrition, exercise, sleep, and stress management—each one backed by medical research and battle-tested in my own life.

Exercise

  • Coming soon.

    Strength Training

    Coming Soon
  • Conditioning.

    Conditioning

    Build cardiovascular fitness that optimizes both endurance and power for longevity benefits.

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Sleep

  • Bedtime supplements.

    Bedtime Supplements

    Two supplement stacks that target your brain's natural sleep chemistry to reduce wake-ups and deepen sleep.

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  • Diagram illustrating the connection between daytime activities, such as reading on a couch, and nighttime sleep, with icons of clocks, a brain, and sleep-related symbols in between.

    Wind Down Routine

    Set up a routine before bed to help guide you to sleep.

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  • Morning light.

    Morning Light

    Getting bright light first thing in the morning improves energy, mood, and sleep quality.

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  • A digital graphic with a white background and blue accents, featuring a message that says "COMING SOON Articles in progress" surrounded by icons like gears, a light bulb, a notebook, and various small decorative elements.

    Eight Sleep

    Coming Soon

Stress Management

  • A digital illustration of a man relaxing in a hot tub inside a smartphone, with steam and snowflake icons around him.

    Cold Therapy

    Morning cold exposure delivers a neurochemical boost while building mental discipline.

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  • A person sitting in a sauna room with wooden walls, benches, an hourglass, and slippers on the floor, with steam rising.

    Hot Therapy

    How regular sauna use triggers cellular repair mechanisms and activates longevity pathways.

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  • Illustration of a person meditating with digital representations of lungs and respiratory system around them

    Breathwork

    How I use a daily breathing practice activates your body's relaxation response and trains your mind to escort out racing thoughts.

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Nutrition