Breakfast

• Matcha + AM powder supplements
• Plant Power Blend

Lunch / diner

• Various recipes
  • Protein: Fish and seafood
  • Carb: Lentils, steel-cut oats, quinoa, black rice, white yam and teff
  • Fat: Olive oil, avocado, and nuts (walnuts, macadamias, and pistachios), and chia seeds
  • Fiber: Focus on cruciferous vegetables (kale, broccoli, broccoli sprouts, Brussels sprouts, cauliflower, arugula, bok choy) and other high-fiber vegetables such as asparagus and celery

Duration

• 150 minutes per week, over 3-4 days

Targets

• 80% in zone 2 (60-70% max HR)
• 20% in zone 4-5 (80-100% max HR)

Exercises

1. Cycling: 1 endurance session per week, 45–75 minutes

Duration

• 45-60 minutes per session, 3 days per week

Targets

• Full body
• 10-20 sets/muscle group/week

Protocol

• 3-Day full-body home protocol or
• 3-Day full-body gym protocol

Duration

• 10-15 minutes, 1-2 sessions per week

Protocol

• Basic Stretching Protocol
• Dead hang: 1 min every day

Daytime

• No caffeine within 8 hours before bedtime (extend to 12 hours if sensitive to caffeine)

2-3 Hours Before Bedtime

• Room light color switched to red hue, or wearing blue light blocking glasses
• Phone/computer screens to night mode
• Avoid eating/drinking
• No exercise or sauna

1 Hour Before Bedtime

• Tech-free time
• Meditation: 10-15 minutes

Sauna

• Temperature: 80°C (176°F) with 10–20% humidity
• Duration: 20 minutes
• Frequency: 4 times per week

Cold shower

• 1–3 minutes after routine cardio (avoid after strength training)

AM powder with matcha

• Chondroitin 1.2 g
• Collagen (type I, II, III, V, X) 20 g
• Glucosamine 1.5 g
• Hyaluronic Acid 250 mg
• NMN 1 g
• TMG 1.5 g

Pre-workout drink

• Beta-alanine 3 g
• Creatine 5 g
• L-citrulline 6 g
• L-Leucine 3 g
• Magnesium 200 mg from 1,333 mg of magnesium malate
• Potassium 1 g from 2.6 g of potassium citrate
• Sodium 380 mg from 1,000 mg of himayalan salt
• Taurine 4 g

AM with first meal

• Astaxanthin 24 mg
• Berberine 500 mg
• Cod Liver Oil 1 g (vitamin A 750 mcg RAE)
• Copper 2 mg
• CoQ10 (Ubiquinol) 100 mg
• Fish Oil (EPA & DHA) 1,200 mg & 900 mg
• Fisetin 1 g (20 mg/kg) for 3 days monthly ‡
• Lutein & Zeaxanthin 40 mg & 1,600 mcg
• Rhodiola rosea 200 mg (Mon-Fri)
• Probiotics †
• PQQ 40 mg
• Turmeric Curcumin Extract (Meriva) 1 g
• Vitamin B Complex
• Vitamin C 500 mg
• Vitamins D3 5,000 IU
• Vitamin K2 (MK-7) 100 mcg
• Zinc 15 mg

PM with second meal

• Berberine 500 mg

1 hour before bed

• Apigenin 100 mg
• Ashwagandha KSM-66 300 mg (3 weeks on, 1 week off)
• Glycine 5 g
• L-Theanine 200 mg
• Magnesium 200 mg from 1,666 mg of magnesium glycinate
• Melatonin IR/XR 1.5 mg
• N-Acetylcysteine (NAC) 1.5 g

CJC‑1295 (no DAC)/Ipamorelin ‡§

• 200 mcg + 200 mcg subQ once daily
• After 2–3 hours fasting
• 5 days on / 2 days off
• 3 months on → 1 month off → repeat

Epithalon ‡§

• 5 mg subQ
• 1 hour before bed
• 20 days every 6 months

GHK‑Cu/KPV ‡§

• 2 mg + 0.8 mg subQ once daily
• 3 months on → 1 month off → repeat

MOTS-C ‡§

• 5 mg subQ
• 30–60 min before workout
• 3×/week for 4 weeks → 1×/week for 4 weeks → 4 weeks off → repeat

Semax ‡§

• 250 mcg intranasal every morning
• 4 weeks on → 2 weeks off → repeat

SS-31 ‡§

• 3 mg subQ once daily
• 4 weeks every 3 months

Thymosin alpha-1 ‡§

• 1.5 mg subQ twice weekly
• 4 weeks on → 4 weeks off → repeat

AM routine

1. Non-exfoliating cleanser (Innisfree Green Tea Amino Acid)
2. Toner (SKIN1004 Centella)
3. Antioxidants (Revision Skincare C+ Correcting Complex 30%)
4. Moisturizer (SkinCeuticals Advanced RGN-6, Revision D·E·J Eye Cream, Revision Nectifirm)
5. Mineral sunscreen, SPF 50+ (ISDIN Eryfotona Actinica)

PM routine

1. Exfoliating cleanser (Innisfree Volcanic)
2. Toner (SKIN1004 Centella)
3. Multi-peptide serum (DIY multi-peptide serum)
4. Tretinoin 0.05% (prescription); every other day
5. Moisturizer (SkinCeuticals Advanced RGN-6, Revision D·E·J Eye Cream, Revision Nectifirm)

Hair growth

• Minoxidil 5% topical solution: Once daily