This page lists the things I regularly do to optimize my health and longevity, from habits to supplements to products to changes I’ve made to my environment.
Supplements
These are the supplements I am currently taking.
Some of the items have been added specifically for me based on my biomarkers, so this list is not intended to be copied by anyone. The frequency is daily except when otherwise specified in the notes.
If you are interested in a supplement on this list and wonder whether it would be a good fit for you, I recommend checking what trusted experts are saying about it (not just AI or influencers). You can also search this website and I might have written about it, and feel free to ask questions in the comments.
I attempt to use supplements that have third-party CoAs that guarantee purity and dosage accuracy, and over time I am replacing the ones that don’t have those. If the supplement has 3rd-party CoAs, the confirmed dose will be noted in brackets in the “Ingredients/dose” column.
| Name | Ingredients/dose | 3rd-party CoAs | Notes |
|---|---|---|---|
| Morning | |||
| Blueprint Ashwagandha Rhodiola | Ashwagandha 120mg Rhodiola rosea 300mg (9mg rosavins) | ✅ | |
| Flow State AM Blend | Organic cordyceps extract 625mg Organic lion’s mane extract 625mg | ✅ | Stirred into coffee |
| Life Extension Ergothionine | L-Ergothionine 5mg | ❌ | |
| Life Extension L-Carnosine | L-Carnosine 500mg | ❌ | |
| NOW Taurine | Taurine (1000mg) | ❌ | |
| Mid day | |||
| Blueprint Advanced Antioxidants | Astaxanthin 12mg (12.59mg) Lutein 10mg (14.35mg) Lycopene 15mg (19.68mg) Vitamin K1 1500mcg (1840mcg) Vitamin K2 MK4 5mg (5.65mg) Vitamin K2 MK7 600mcg (720mcg) Zeaxanthin 2mg (3.37mg) | ✅ | |
| DoNotAge SulforaBoost | Glucoraphanin and myrosinase 77mg (this is 1/3 of a tablet, which is 1/6 of their recommended serving!) | ❌ | Unless I ate broccoli |
| Herbal Roots Organic Ginger | Ginger 1200mg | ❌ | Unless I ate ginger |
| Kyolic Aged Garlic Extract Formula 100 | Aged garlic extract 600mg | ❌ | |
| NOW Choline | Choline 300mg | ❌ | |
| NOW Glycine | Glycine 5g | ❌ | |
| NOW Vitamin D | Vitamin D 2000IU | ❌ | |
| Nordic Naturals Magnesium Complex | Iron 1.9mg Magnesium 225mg (34% magnesium bisglycinate chelate, 33% magnesium lysinate glycinate chelate, 33% magnesium malate) | ✅ | |
| Nordic Naturals Men’s Multivitamin | Boron (0.25mg) Calcium (120mg) Chromium (35mcg) Copper (0.3mg) Iodine (75mcg) Iron (0.5 mg) Manganese (1mg) Molybdenum (45mcg) Nettle Extract (60mg) Saw Palmetto Extract (80mg) Selenium (55mcg) Vanadium (10mcg) Vitamin A (900mcg) Vitamin C (90mg) Vitamin D3 (20mcg (800 IU)) Vitamin E (15mg) Vitamin K2 (MK-7) (90mcg) Vitamin B1 (Thiamin) (1.7mg) Vitamin B2 (Riboflavin) (1.8mg) Vitamin B3 (Niacin) (16mg NE) Vitamin B5 (Pantothenic Acid) (10mg) Vitamin B6 (4.5mg) Vitamin B7 (Biotin) (75mcg) Vitamin B9 (Methylfolate) (400mcg) Vitamin B12 (Methylcobalamin) (100mcg) Zinc (11mg) | ✅ | Not on workout days |
| Oceanblue Professional Omega-3 | Omega-3 1050mg (1240mg) | ✅ | |
| Simply Nootropics NMN Powder | NMN 500mg (510mg) | ✅ | |
| Simply Nootropics TMG Powder | TMG 1000mg (988mg) | ✅ | |
| Swolverine Beta-alanine | Beta-analine 5g | ✅ | |
| Transparent Labs Turmeric Curcumin C3 Complex | Curcumin blend 500mg (531mg curcuminoids) Bioperine 5mg (4.9mg piperine) | ✅ | Not on workout days |
| Mid-afternoon | |||
| DoNotAge Hyaluronic Acid | High Molecular Weight Hyaluronic Acid 200mg | ✅ | |
| DoNotAge Spermidine | Spermidine 8mg | ✅ | |
| Double Wood Supplements L-Citrulline | L-Citrulline 1200mg (1217mg) | ✅ | Double dose pre-workout |
| NOW Glucosamine Sulfate | Glucosamine sulfate 750mg (from 1047mg glucosamine potassium sulfate complex) | ❌ | |
| NOW Taurine | Taurine (1000mg) | ❌ | |
| Oceanblue Professional Omega-3 | Omega-3 1050mg (1240mg) | ✅ | |
| Evening | |||
| Flow State PM Blend | Organic chaga extract 416mg Organic reishi extract 416mg Organic turkey tail extract 416mg | ✅ | Stirred into chai |
Habits
These are regular habits I do for health reasons.
Fresh air and sunlight soon after waking.
This is a great way to get full-spectrum light from the sun including infrared, without the harmful UV that comes later in the day.
Red and infrared light devices on my face and head in the morning for 10 minutes.
Walking on a treadmill under a standing desk.
I work at a computer so it is important that I do a lot of walking while working to avoid sacrificing my health for my work. I typically get 10k+ steps per day thanks to that.
Frequent short breaks during work.
I use an app on my computer to remind me to take frequent breaks. On the breaks I make sure to look away from screens, into the distance if possible to relax my eyes, and I’ll do something like squats, stretches, or shaking out a stiff body part.
Ergonomic workspace
When I work, in addition to the standing desk and walking treadmill, I use a screen that is directly in front of me to support a good neck position, and I use an ergonomic keyboard and a sideways mouse, with the desk positioned so that my elbows are at roughly 90 degrees. I had problems with wrist soreness that was completely fixed by switching to a sideways mouse.
High intensity workouts 3-4x per week.
I go to a CrossFit gym 2x per week and I do another 1-2 intense workouts at home depending on how I feel, where I might follow the programming of the gym or just do what I want to work on. At home I usually use some combination of a pullup rig, Olympic barbell, hex dumbbells, Assault bike, rowing machine and skiiing machine or just bodyweight exercises.
Sauna regularly
I usually sauna 3-4x per week, often on the same days I do intense workouts. They have been shown to increase the positive effects of workouts, as well as improve cardiovascular health. They are also a great opportunity in the day to be free from screens and to let your mind wander, which is healthy in itself. If I have time I also combine it with cold showers, which I hate at the time but it makes me feel amazing afterwards like nothing else does.
Oral hygiene
I water floss and manual floss 1x per day, and brush 2x per day
Wash and moisturize face nightly
No waking alarms, limited notifications
Instead of using alarms to wake up, I adjust my bedtimes to roughly wake up at the right time. For me that usually means falling asleep around 10pm to wake up at around 6am.
My phone is always set to silent, and I disallow almost all apps from sending notifications. I usually keep my phone in another room and avoid carrying it in a pocket when possible. These habits were formed to reduce the feeling of being tethered to devices, which creates a constant background stress that I find very draining.
Environment
Here are the changes I have made to my environment related to health. Some of these are expensive and have been done over many years, so don’t obsess over having it all done right now. Just keep chipping away at the changes.
Home ventilation
This is obviously an expensive one but is also one of the biggest improvements you can make. Our homes are full of poisonous gases from furniture, paint and ovens, nanoplastics from our clothing/bedding, particulate matter from heating, CO2 and dust from us, radon and pesticides from the dirt, etc., and while we can and should work to reduce those things in the home environment (read my article about the risks of paint here) it’s much faster and easier to have fresh, filtered air running through your home while the stale air is extracted. That way you are reducing all of those things, as well as things we don’t even know are harmful yet.
Emissions-free car
I drive a PHEV (a plugin electric with a backup petroleum motor) which only ever uses petroleum on long drives like road trips. So for 99% of the time it is emissions-free which means I’m not breathing in the poisonous particulate matter and gas.
Air filter in the car
Eliminating emissions from my car protects me from a lot of the poisons in the air, but there are still all the other exhausts around me in traffic, so I have an air filter attached to the back of the driver’s seat. Read my article about car air quality here.
Full-spectrum lighting
Normal LED lighting has too much blue and not enough red, and no infrared. There are some LEDs that address most of these concerns, as shown in the graph below.
They are still not perfect because the infrared isn’t very balanced and drops off steeply, and incandescent light bulbs flicker and they don’t have much blue light.
I use full-spectrum LED lights mixed with incandescent lights which gives a good balance of a full Sun-like spectrum without UV. I’ll write an article about this topic soon.
Humidity control
I keep my house around 50% humidity at all times. It’s a sweet-spot where a lot of creatures like bedbugs, fleas and mites can’t survive for long, as well as many viruses, bacteria and moulds.
Temperature control
I keep my house at a minimum of 16 degrees celsius overnight and 19 during the day using a ducted heat pump.
Clothing
I have been slowly replacing my plastic clothing with natural fabrics. I get organic when possible, usually cotton or hemp but also merino or possum fur. This is getting a lot easier lately, when I first started doing it there were only about 2 companies I could find, but now there are more to choose from.
If you do this, watch out for marketing tricks. It’s common for companies to not disclose elastane, so they will say 100% cotton but then it has an elastane (plastic) part. Another trick is to have plastic waterproof coating. Another is claiming to be made of organic cotton but then only have 51% cotton and 49% polyester (plastic). Similar for nylon and spandex. Another trick I’ve seen is to use a proprietary blend with a greenwashed name, like “MerinoTech” or something (I just made that up, sorry if that actually exists) and it will be a blend of merino and plastic. I should do an article about this too.
Sleep
Similarly to clothing, I have slowly replaced synthetic bedding for natural, usually silk or cotton. The bedsheet is grounded too.
I completely black out the room to block the street light.
I use a nasal dilator to prevent snoring and mouth-breathing while I sleep. I notice my sleep stats like blood oxygen, breathing interruptions, and sleep score improve with it.
Water
I use a whole-house water filtration system, and I replace the filters every 4 months lately because there is a lot of construction on the water infrastructure that seems to get them more dirty than normal.
Food and drink
I usually eat whole-food meals for lunch and dinner that have a broad mix of ingredients including legumes, seeds, nuts, leaves, crucifers, tofu, high-polyphenol EVOO, carbs like sweet potato and quinoa. I usually eat salmon twice a week in sushi along with avocado and fermented ginger.
I have recently been experimenting with increasing my protein intake. It has historically been quite low at around 50g per day average (~0.8g/kg of bodyweight), and now I’m trying 120g (~1.4g/kg of bodyweight) to see where my blood biomarkers go.
I use organic ingredients whenever possible, and I use a bamboo brush to scrub the outside particularly when pesticides have been used. I grow some of my food too, which is always organic.
I use unsweetened soy milk, and homemade oat milk.
I drink filtered water throughout the day, I don’t have a fixed daily target but I mostly go by pee color, if it’s pretty clear then I’m hydrated.
For caffeine, I drink a coffee in the morning while I get natural light, then in mid-morning I have a green tea with lemongrass and ginger, then another coffee at mid-day. I don’t have caffeine after that.
I usually drink a berry smoothie with beet juice, and eat a tin of sardines in extra virgin olive oil in the mid-afternoon along with the mid-afternoon supplements. The fat from the fish and oil helps absorption of some supplements.
I eat a small plate of fruit an hour before bed. I have tried with and without it, and it helps with my sleep quality and hydration. I will usually have some mix of kiwifruit, grapes, cherries, strawberries and orange. I also sometimes have dark chocolate with it too, especially on workout days.
Along with the fruit, I drink a decaf chai with mushroom powders (see details in supplements section).
Changelog
2026-05-28
- Added Life Extension ergothionine
- Added NOW Glucosamine sulfate (750mg)
- Added DoNotAge Spermidine
- Added DoNotAge Hyaluronic Acid
- Added Flow State AM Blend with the morning coffee (organic cordyceps and lion’s mane extracts)
- Added Flow State PM Blend with the evening decaf chai (organic chaga, reishi, and turkey tail extracts)
- Increased glycine from 2g to 5g for glutathione and collagen synthesis
- Replaced Bioptimizers Magnesium Breakthrough with Nordic Naturals Magnesium Complex, because of third-party testing
- Replaced NOW L-Carnosine with Life Extension L-Carnosine, same dose
- Replaced NOW Beta-alanine (1500mg) with Swolverine Beta-alanine (5000mg), for third-party testing
- Reduced Rhodiola from 12.11mg rosavins to 9mg rosavins (Blueprint changed their dose)
- Reduced ashwagandha from 600mg (0.62mg withanolides) to 120mg (Blueprint changed their dose)
- Removed NAC from the regular rotation, it seems to reduce my inflammatory response to exercise too much
- Removed BePure probiotic
- Reduced protein goal from 1.6g/kg to 1.4g/kg
- Added tinned sardines in extra virgin olive oil
- Added beet juice to berry smoothies
- Added grounded sheet and nasal dilator to sleep section