This routine represents what I aim for on 80% of my days, however, I leave room for life to happen and remember that being resilient is just as important as having the perfect routine and perfect biomarkers.

With that, let's take a Pareto principle approach to longevity and health optimization, looking at the things that truly move the needle.

1. Sleep

I prioritize sleep quality above all else when possible, but I also accept that the richest life experiences sometimes require sacrificing it. I have no problem losing sleep for travel, epic adventures, or meaningful social time.

My Sleep Routine:

• T-Minus 2 Hours: I start winding down from mentally stimulating activities. The lights go down, I'll have a nice herbal tea, and I consciously start slowly turning my brain off… as much as I can.

• T-Minus 1 Hour: All screens (phone, computer) are off. I'll often do some gentle stretching and then read fiction or less technical non-fiction.

• Sleep Kit: I use earplugs and an eye mask every single night. Making these staples of my routine means I'm accustomed to them, which makes travel significantly easier. I also take a few pre-sleep supplements, covered below.

2. Exercise

My training evolves with my goals to keep things fresh and motivating. The routine below is my baseline when I'm not training for a specific event like my current marathon prep. My big weekend adventures in the mountains always take priority, and I'll throttle my weekly workouts to ensure I'm ready for these days that bring me a lot of joy and meaning.

Strength: 3 Days/Week

• Workout A (Legs/Push): Squats, dumbbell lunges, goblet squats, calf work, pushups, shoulder press.

• Workout B (Legs/Pull): RDLs, glute work, hamstring curls, pullups, rows, face pulls.

• Workout C (Intuitive/Accessory): This is for whatever needs extra work. It often looks like sled pushes/pulls, kettlebell swings, box jumps, core work, or even a single set of curls to bring back memories of my bro-lifting beginnings.

Cardio: 2-3 Days/Week

• Workout A: 40-60 minutes of Zone 2 cardio, either running or mountain biking.

• Workout B: V02 Max or higher intensity session operating at higher heart rates and intensities. Generally ~45min

• Workout C (The Big One): My passion is long and intense mountain adventures. Most weekends, I'm doing a long-mileage, high-vertical day. This could be a mountain bike ride, backcountry skiing, or a long trail run/climbs. This effort is mostly in Zone 2.

I sprinkle in mobility, stability, and work on weak areas (like my current focus on foot strength) in small gaps throughout the day or as warmups.

3. Diet

My diet is built to support strong metabolic health, hit my macro/micronutrient and fiber targets, and fuel my training. I have no problem downing simple carbs around workouts for better performance. I try to get a majority of my food from whole sources, but I don't stress the small stuff and eat plenty of highly processed stuff in all honesty.

While I’m not rigid, I follow a few guiding principles:

• Protein Target: I aim for about 0.8 grams of protein per pound of body weight to support muscle mass and recovery.

• Fiber Intake: I make sure to get 40+ grams of fiber daily from whole foods.

• Gut Health: I eat fermented foods like Greek yogurt or kimchi most days.

• Time-Restricted Eating (TRE): I naturally fall into a 14:10 eating window, especially on non-training days when I skip breakfast.

The human body is incredibly resilient. A cheat meal or cheat week isn't going to derail your health. If you nail your overall energy balance and eat well most of the time, you aren't missing major longevity gains. For those who want a prescriptive plan, the research points towards a Mediterranean-style diet being the best north star.

An Example Day:

• Pre-Workout (if training): Oatmeal, blueberries, and honey. On non-training days, I skip this.

• Post-Workout/Breakfast: A shake with almond milk, grass-fed protein powder (⅔ unflavored, ⅓ flavored), 10g collagen peptides, chia seeds, flax seeds, and frozen blueberries. I add almond butter on days I need more calories. On weekends, I'll often have eggs instead.

• Lunch: This is provided by my work, so I have little control. I enjoy whatever meal is brought in and eat very large portions.

• Snacks: If I'm still hungry, I'll grab what's available at work: unflavored Greek yogurt, hard-boiled eggs, almonds, or fruit.

• Dinner: This varies but is always built around a protein (turkey, chicken, beef), a carb (quinoa, sweet potato, rice, lentils), and veggies (broccoli, brussel sprouts, salad). My go-to is an Asian-style bowl with a little teriyaki and sriracha. I will cook veggies and make all dressings with a healthy dose of olive oil.

4. Supplements & Meds

This list changes based on my goals, latest bloodwork, and new research that interests me. Supplements are highly specific to an individual, and I recommend that one gets blood work done to try to track biomarkers that any added supplement is targeting. For a majority of people, much of what I'm taking is a good general supplement strategy, however I do take things that are specific to my goals, and this is why supplements should to be looked at through an individual lens.

Core Supplements:

• Magnesium: ~300-400 mg of elemental mag (I rotate between Glycinate, L-Threonate, and Taurate) taken before sleep.

• Fish Oil: 2-5 grams total (1-3 grams EPA) taken with meals. This is to meet my Omgea3 index via OmgeaCheck of 8+%

• Creatine: 5 grams daily.

• Vitamin D: 1,000-5,000 IU daily, depending on the season and sun exposure to hit my blood level target of 40+ ng/dL.

• Vitamin K2: 45mcg 3-4 days a week taken with Vitamin D

• Boron: 3-6 mg. I have elevated SHBG, and this helps. I may cycle off to test the impact, but I'm sticking with it for now.

• Methylated B-Complex: Taken 3x a week (B12 + Folate). To manage my homocysteine levels.

• ALA (Alpha-Lipoic Acid): 600 mg daily. (not always taking this)

• Lutein + Zeaxanthin: Taken 3x a week for eye health.

• Glycine: 2-3 grams taken 30 minutes before bed (taken as needed).

• Zinc: 15 mg daily (not always taking this)

• Multivitamin: I only take ½ of a serving on days my diet is clearly lacking, which averages out to ~2-3 times a week.

• Taurine: 1-2 grams daily (new addition)

Situational Supplements:

• When Sick: 500-1000mg Vitamin C + 90mg of Zinc.

• Curcumin: When extra sore from a massive workout or adventure.

• Alpha-GPC: For an extra cognitive or physical boost before a workout.

• Phosphatidylserine (PS100): To lower cortisol after an intense workout, travel, or anything that might disrupt sleep. Used rarely.

• Ashwagandha: Cycled during periods of intense stress from work or travel.

• NMN/NR: I’ll add some NMN/NR when traveling or getting less exercise in. With my NAD+ levels I don't see the need to take this daily.

Prescription Drugs:

• Ezetimibe: My ApoB is higher than I'd like. Since diet had little impact, I use Ezetimibe to get my levels into my ideal range without having to obsessively avoid saturated fat.

• Rosuvastatin: I am just starting to experiment with very small doses <2.5mg daily to push my ApoB a little lower – TBD if I will keep in routine

• Trazodone (25mg): For rare situations where stress is exceptionally high and I know it will impact my sleep. Most often when traveling

5. Monitoring & Diagnostics

I use data to verify what I'm feeling and to ensure my routine is actually working. I don't obsess, but I track a few key things:

• Annual CGM: I wear a Continuous Glucose Monitor (CGM) for a few weeks each year. It's a quick and effective metabolic spot-check to see how my body is handling food, sleep, and stress.

• Daily HRV: I track my Heart Rate Variability (HRV) every morning. It's my simple, go-to metric for recovery and helps me decide whether to push hard in my workout or take it easy.

• Regular Bloodwork: Every 6 months, I get bloodwork done. This is how I track key markers like ApoB, inflammation (hs-CRP), fasting insulin/glucose, and Vitamin D to confirm everything is on the right track.

6. Other Stuff That Matters

• Hobbies & Projects: I have engaging projects outside my demanding main job that are intentionally in different domains. This provides a vital change of perspective, acts as a release valve from work, and keeps me learning.

• Red Light Panel: I use it ~2 times a week, mostly on rest days for extra recovery. The skin health research is promising, but I'm not expecting miracles.

• Sauna: I'd love one but haven't pulled the trigger. I do believe you can get many of the same heat-shock protein benefits from exercise-induced core temperature increases but would love a sauna for recovery or when unable to get a workout in.

• My Cat: She is super chill and loving. A purring cat on your lap is a proven stress-reduction biohack.

• Social Connections: life's less fun without them

My Guiding Philosophy

The biggest thing missing in the biohacking space is the optimization of one's life as a whole. A longer life lacking meaning, joy, and rich experiences is not better than a shorter one filled with them.

• Optimize for a life well-lived and stories to tell. Being healthy is great for lifespan, but it's far more impactful for making the most of every moment and being able to do cool shit (whatever that means to you). Hearing Bryan Johnson say that a simple trail run is extremely "risky" made me lose all respect for his approach to life. Ask yourself, “what am I optimizing for.”

• Don't judge others. Don't resent people who see the world differently and prioritize their energy differently.

• Vet your own ideas. Never be too confident in a concept you haven't personally vetted and don't deeply understand. Being a nonconformist for its own sake is just as foolish as blindly following trends. Also always be ready and willing to change your opinion the the face of new information.

• Know when to stop optimizing. Once you've captured 80-90% of the potential gains, your time may be better spent elsewhere. At this stage consciously decide where you want to put your time/energy. I see many people over-obsessing over their health to such a degree that the stress caused by this outweighs any marginal benefits they're squeezing out a little bit more optimization

• Embrace stillness. Stillness isn't a lack of motion; it often leads to better long-term results. We schedule rest days for our bodies; we need to schedule them for our minds and our ambitions, too.

• Protect your energy. Your energy is finite. Stop spending it on things you can't control.

• Perspective: I regularly remind myself that none of this matters if it becomes obsessive. Over-optimization is often a way to distract ourselves from something that truly scares us.

• Embrace antifragility. Don't just be resilient to chaos; benefit from it. Your body and mind grow stronger from occasional, intelligent stressors—a missed night of sleep for a great adventure, a challenging workout, a change in diet. A perfectly stable routine creates fragility; intentional variation builds a robust human.

• Your routine is a tool, not an identity. You are not "a biohacker"; you are a person who uses biohacking tools to live better. When your identity is separate from your practices, you gain the freedom to modify or even skip them based on the needs of your life, not the needs of a label. It allows you to eat the birthday cake and be fully present, without a shred of guilt.

Ready to get tested? Donate with Goodlabs.

San Francisco needs blood donors. You might need health insights.

Don't wait.

Book your appointment at Vitalant's Bush Street location through Goodlabs. Donate blood. Get comprehensive health testing. Help your community and yourself at the same time.

Book Your Donation + Free Health Testing →

About Goodlabs

Goodlabs partners with blood centers to deliver free, preventive health testing at the time of donation. Donors book via Goodlabs, donate blood, and receive private results with AI guidance. The model strengthens local blood supply and expands access to wellness insights. Goodlabs is live in San Francisco and expanding to LA, NYC, and beyond.

Questions? Email us at partnerships@hellogoodlabs.com