My 2025 Longevity Protocol | FULL DAY

three years ago I asked the most Unthinkable and crazy question possible are we the first generation that won't die to explore this question I hired a team of 30 medical professionals we measured the biological age of every one of my organs and then we applied the very best science ever done on healthspan and lifespan it's worked I now have the best biomarkers of anybody in the world I am the healthiest person on planet Earth and while the protocol is always changing this is what I'm doing now every day begins for me not when I wake up but when I go to bed as sleep is my number one life priority I'm asleep by 8:30 p.m. and I naturally wake around 5:00 a.m. never using an alarm the very first thing I do when I wake up is I get 10,000 Lux light into my eyes for 3 to 4 minutes as I'm sitting there I'll take my inner ear temperature as my body temperature has dropped 5° F over the past few years given metabolic efficiencies then I'll do a body composition measurement looking at fat muscle hydration weight arterial stiffness using a smart scale I'll then apply a hair serum massage my scalp for 1 to 2 minutes and wear a red light hair cap for 6 minutes I'll do a breathing exercise or meditation for 5 minutes to get my mind and body set for the day then I'll consume an 8 oz drink consisting of blueprint longevity mix collagen peptides creatine and some prebiotics next I'll work out for 60 to 90 minutes I will focus on strength cardio flexibility and balance while working out I'll rotate listening to music books podcasts on the weekends I'll play pickle ball ride a bike climb hang out with friends next for breakfast I will have blueprint longevity protein and Berry nut mix collagen peptides extra virgin olive oil and 100% pure cacao with a few dozen pills after breakfast I will squeeze in a few additional therapies daily I do red and near infrared light therapy 6 minutes a day currently I have two additional therapies one is hyperbaric oxygen therapy and second is focused Shockwave therapy which I'm doing for my entire body first in world next I will jump into the shower wash my face apply moisturizer and vitamin C and then two to three times a week I will exfoliate with a Japanese washcloth at this point in the morning I'm feeling pretty good I've had a fantastic night's sleep I fully exercised I've had a nutritious breakfast I'm now going to step outside and do a 10-minute walk in the sun it feels fantastic on my skin now I'm mindful of the time I'm out when the UV index is low where I still get the stimulation and benefits to the Sun but without the damage after this my work day begins and it's my favorite part of the entire day because my morning hours are my best hours I'm open-minded I'm creative I'm fast and so I prioritize the hardest tasks in this window of time now in my office my desk and chair are situated so that I can rotate between sitting and standing always Main maintaining proper posture I find this to be useful because moving about increases blood flow which increases my alertness after the first few hours of the day of hard Focus I will have my next meal of the day typically something like super veggie which is a mixture of lentils broccoli cauliflower mushrooms hemp seeds garlic and ginger immediately following eating super veggie I will jump back in into focused work every 30 minutes I'll do roughly 5 minutes of light activity such as walking or body weight exercises stretching I find that it makes me more flexible of mind and of body an hour and a half or 2 hours later I will have my final meal of the day which will be some combination of veggies nuts seeds and berries for example I might have a stuffed sweet potato with avocado Tomatoes chickpeas with a tablespoon of extra virgin olive oil my daily caloric intake is 2250 calories which is made up of 25% protein 35% carbs and 40% fat note that I am plant-based by choice excluding the collagen peptides after my final meal of the day I will get back into work and as I did before every 30 minutes or so I will do 5 minutes of light activity which helps with blood flow awaken my mind and keep my body loose and flexible the liquid I drink throughout the day is mineralized either via tea or electrolytes I will stop drinking liquids around 4 p.m. to avoid getting up at night to go to the bathroom the rest of my day is filled with endless activ activities what a lot of people don't realize is I am currently the operating CEO of several Endeavors including blueprint don't die my longevity protocol is a full-time job I am a content creator and I am a father my favorite part of what I do no day is ever the same now as the end of day arrives I have been working nonstop the entire day I need to wind down this process commences with me taking a 10-minute walk outside I'll spend time with friends and family and then I'll do something like read a book meditate do breath work something to calm my body down I'll turn screens off I'll try to stop messaging or view social media nighttime mode is activated now I know from achieving the best sleep score in human history 8 months of perfect sleep that the single strongest predictor of my nighttime Sleep Quality is my resting heart rate everything I do is to lower the beats per minute of my heart the lower I go the better my sleep at 8:30 my head will hit the pillow and I will be asleep within 1 to 3 minutes on any given night I will average over 2 hours of Rim 2 hours of deep and I will be up less than 30 minutes a night these are the markers of exceptional sleep and then my favorite part of the entire thing I know I get to do the same thing tomorrow life is amazing [Music]