My Protocol — Share your wellness stack

Supplements (12)

Blueprint Longevity Mix

daily · Morning pre-workout (5:25am)

Blueprint

1 scoop

Prebiotic Galactooligosaccharides

daily · Morning pre-workout

Blueprint

2.5g (+ 2.5g in Longevity Mix = 5g total)

daily · Morning pre-workout

½ tsp

Inulin

daily · Morning pre-workout

1 tsp

Arabinogalactan powder

daily · Morning pre-workout

1 tsp

Blueprint Essential Capsules

daily · With breakfast (~5:35am)

Blueprint

2 capsules

Blueprint Advanced Antioxidants

daily · With breakfast

Blueprint

1 capsule

Ashwagandha & Rhodiola

daily · With breakfast

Blueprint

1 capsule

NR (Nicotinamide Riboside)

daily · With breakfast

Blueprint

800 mg

Proferrin (iron)

daily · With breakfast

Proferrin

10.5 mg

daily · With breakfast

450 mg

daily · With breakfast (in Longevity Protein)

Blueprint

11g

Jardiance (Empagliflozin)

Prescriptions (10)

Acarbose

daily · Daily

200 mg

Tadalafil (Cialis)

daily · Daily

2.5 mg

Candesartan

daily · Daily

8 mg

daily · Daily

10 mg

Repatha (Evolocumab)

daily · Every 2 weeks

140 mg

Metformin

daily · 6-week cycles on/off

500 mg

Armour Thyroid

daily · Daily

60 mg

Levothyroxine

daily · Daily

100 mcg

Oral Minoxidil

daily · Daily

3.75 mg

Topical Minoxidil (7%)

daily · Nightly (scalp)

1 mL

Day 1: Full-body strength + moderate cardio

Exercises (9)

daily · Morning 6am

45-60 min

Day 2: HIIT (Tabata) + Zone 2 cardio

daily · Morning 6am

25-40 min

Day 3: Strength + flexibility/mobility/yoga

daily · Morning 6am

60 min

Day 4: HIIT intervals

daily · Morning 6am

25-40 min

Day 5: Full-body strength

daily · Morning 6am

45-60 min

Day 6: Norwegian 4x4 HIIT protocol

daily · Morning 6am

25-40 min

Day 7: Active recovery, yoga, meditation

daily · Morning

35-50 min

Light activity breaks

daily · Every 30 min during work

2-3 min

Weekend activities

daily · Weekends

Varies

Meal 1: Longevity Protein + Blueberry Nut Mix

Diet (10)

daily · ~5:35am

Blueprint

With collagen 11g + EVOO 1 Tbsp + berries

Meal 2: Metabolic Protein shake

daily · ~10am

Blueprint

EVOO 1 Tbsp + collagen 1 scoop + berries

Meal 3: Super Veggie

daily · ~11am

Black lentils 45g, broccoli 250g, cauliflower 150g, mushrooms 50g, garlic, ginger, EVOO, hemp seeds, fermented foods

Meal 4: Stuffed sweet potato

daily · ~Noon (final)

Blueprint

Sweet potato 300g + chickpeas 45g + avocado + veggies + Blueprint Snake Oil

EVOO consumption

daily · Across all meals

3 Tbsp/day total

daily · With meals

Blueprint

20-30g/day total

Caloric restriction

daily · Daily

2,250 cal/day (10% CR)

daily · All meals before noon

~6.5hr eating window

Zero alcohol

daily · Always

None

Alkaline RO water

daily · Until 4pm

Mineralized, stop fluids at 4pm

Wake naturally at ~5:00am

Sleep (12)

Bedtime: 8:30pm

daily · Every night

Asleep within 3 minutes

daily · Every morning

~8.5 hours in bed

Last meal at noon

daily · Daily

8.5 hours before bed

Stop fluids at 4pm

daily · Daily

No drinks after 4pm

Screen-Free Before Bed

daily · ~7:30pm

No screens/social media/messages

Evening wind-down walk

daily · ~7:30pm

10 min walk

Red/amber evening lighting

daily · After sunset

Blue light blocking, f.lux, red phone mode

Cool Bedroom Temperature

daily · All night

18-20°C

Temperature-controlled mattress

daily · All night

Eight Sleep

Copper pillowcase

daily · All night

Antimicrobial pillow

SomnoDent Bruxism Device

daily · Worn while sleeping

SomnoDent

Night guard

10,000 LUX light therapy

daily · Upon waking

3-4 min

Wellness (3)

Oral care: Waterpik + Floss + Electric brush + Tongue scraper

daily · Daily

5 min upon waking

daily · 2x/day

Full oral hygiene protocol

10-min walks

daily · 2x/day

~10:10am and ~7:30pm

Skincare (3)

Skincare: Cleanser + Serum + Moisturizer

daily · 2x/day

Blueprint

Morning and evening

UV protection

daily · Daily

UV-tinted windows, UV umbrella, mineral sunscreen

Laser skin treatments

daily · Every 6 months

Sofwave

1927nm + 1550nm lasers + Sofwave ultrasound

Biohacks (9)

HBOT (Hyperbaric Oxygen Therapy)

daily · Daily

Plunge

200°F for 20 min

daily · 5x/week during protocol

HPO Tech

90 min at 2 ATM, 100% O2 face mask (60 sessions total)

IHHT (Intermittent Hypoxic-Hyperoxic Training)

daily · Alternates with HBOT

42 min sessions

Red Light Therapy

daily · Daily

6 min full body

Shockwave therapy

daily · 3x/week

Sofwave / Stemwave

5 min, 4500 shocks/session

Blueprint 302 Laser Cap (hair)

daily · Daily

Blueprint

6 min, 655nm

Scalp massage

daily · Nightly

1-2 min with silicon scrubber

Gene Therapy (Follistatin)

daily · One-time (Oct 2023)

First gene therapy recipient

Mesenchymal Stem Cell injections

daily · One-time (Mar 2024)

CellcoLabs

300M young Swedish bone-derived MSCs into knees, hips, shoulders

A

Andrew Huberman

Supplements (16)

Tongkat Ali

daily · Morning

400 mg

Fadogia Agrestis

daily · Morning, cycled 8-12 weeks on/off

400-600 mg

daily · Daily

2-3g EPA

daily · Daily

5,000 IU

Vitamin K2

daily · Daily

Standard dose

daily · Daily

5g

Multivitamin (Opti-Men)

daily · Daily

Optimum Nutrition

1 pill

Zinc

daily · Daily

~15 mg

Boron

daily · Daily

2-4 mg

Grape Seed Extract

daily · With meal

400-800 mg

Ginger Root

daily · With food

~1,100 mg

Magnesium L-Threonate

daily · Before sleep

145 mg

Apigenin

daily · Before sleep

50 mg

L-Theanine

daily · Before sleep

100-300 mg

Glycine

daily · Before sleep, 3-4 nights/week

2g

GABA

daily · Before sleep, 3-4 nights/week

100 mg

A

Andrew Huberman

Day 1: Legs (squats, leg curls, calf raises)

Exercises (8)

daily · Sunday

50-75 min

Day 2: Heat/cold exposure (sauna + cold plunge)

daily · Monday

Varies

Day 3: Chest, shoulders, back (push)

daily · Tuesday

50-75 min

Day 4: Zone 2 cardio (jog, hike, bike)

daily · Wednesday

35+ min

Day 5: Back, biceps, rear delts (pull)

daily · Thursday

50-75 min

Day 6: HIIT / sprints

daily · Friday

20-30 min

Day 7: Rest or light activity

daily · Saturday

Varies

Brazilian Jiu-Jitsu

daily · Multiple times/week

Varies

A

Andrew Huberman

Morning Sunlight Exposure

Sleep (5)

daily · Within 30-60 min of waking

10-30 min (depends on cloud cover)

Evening sunlight viewing

daily · Late afternoon before sunset

10+ min

NSDR / Yoga Nidra

daily · As needed (afternoon or mid-night waking)

10-30 min

Dim lights after 10pm

daily · 10pm-4am

Minimal overhead lights

Consistent wake time

daily · Every day

Same time daily

Wellness (2)

Delayed caffeine

daily · Wait 90-120 min after waking

Standard

daily · 2-4 sessions/week, early in day

1-5 min per session, 11 min/week total

P

Peter Attia

Supplements (11)

daily · Daily

Carlson's Maximum Omega 2000

~2.5g EPA + ~1g DHA (4 caps)

daily · Daily

5,000 IU

Magnesium

daily · Daily (L-Threonate at bedtime)

Jarrow MagMind / SlowMag

~700 mg/day total

Methylated B Vitamins (B12 + Folate)

daily · Daily

5g

daily · Daily

Jarrow Methyl B-12 & Methyl Folate

1 tablet

Theracurmin (Curcumin)

daily · Daily

Natural Factors CurcuminRich

Standard dose

AG1 (Athletic Greens)

daily · Morning

AG1

1 scoop

Probiotics (Glucose Control + Akkermansia)

daily · Daily

Pendulum Therapeutics

Standard dose

Glycine

daily · Before sleep

Thorne

2g

Ashwagandha

daily · Before sleep

Solgar

300 mg

Magnesium L-Threonate

daily · Before sleep

Jarrow MagMind

2 capsules

P

Peter Attia

Zone 2 Cardio (stationary bike or cycling)

Exercises (5)

daily · 4x/week (Tue, Thu, Sat, Sun)

45-60 min each session

Strength Training (lower body)

daily · 1x/week (Monday)

45-60 min

Strength Training (upper body + grip)

daily · 2x/week (Wed, Fri)

45-60 min

VO2 Max Training (Zone 5)

daily · 1x/week (Saturday)

Integrated into ride

Stability Training (DNS-inspired)

daily · Daily 5-10 min + 1 dedicated session/week

~1 hour total/week

P

Peter Attia

Prescriptions (6)

Rapamycin

daily · Weekly

Dose unconfirmed

Repatha (Evolocumab)

daily · Biweekly

Standard dose

Ezetimibe

daily · Daily

Standard dose

Bempedoic acid

daily · Daily

Standard dose

SGLT2 Inhibitor

daily · Daily

Standard dose

Pregabalin + Trazodone

daily · Before sleep

Standard doses

David Sinclair

Nicotinamide Mononucleotide (NMN)

Supplements (10)

daily · Morning, mixed in yogurt

1g

Resveratrol

daily · Morning, with fat (yogurt) for absorption

1g

TMG (Trimethylglycine)

daily · Daily

500-1,000 mg

Spermidine

daily · Morning

1-2 mg

Quercetin

daily · Morning

500 mg

Fisetin

daily · Morning

500 mg

daily · Daily

4,000-5,000 IU

Vitamin K2

daily · Daily

180-360 mcg

Taurine

daily · Daily

2g

Low-dose Aspirin

daily · Daily

83 mg

Prescriptions (3)

Metformin

daily · Evening

800-1,000 mg

Statin (high dose)

daily · Daily

Dose unspecified

Rapamycin

daily · Weekly

Dose unconfirmed

David Sinclair

Diet (5)

Homemade probiotic yogurt

daily · Daily

Skip breakfast, often lunch too

Plant-forward diet

daily · Daily

Heavy on vegetables, mushrooms, pulses, whole grains

Limited red meat

daily · Ongoing

Fish and occasional chicken; avoids red meat

daily · Morning

2 spoonfuls with NMN + resveratrol

No sugar, no refined carbs, minimal alcohol

daily · Always

Strict avoidance

David Sinclair

Exercises (3)

Running (high intensity)

weekly · 1-2x/week

Varies

Weight Training

weekly · 2-3x/week

Varies

Boxing

weekly · Regular

Varies

Wellness (2)

weekly · Regular

Varies

Meditation

weekly · Regular

Varies

Rhonda Patrick

Supplements (15)

daily · Morning, in coffee

Thorne Creapure

10g (split 2x 5g)

Sulforaphane

daily · With breakfast

Avmacol Extra Strength

2 capsules

daily · Split AM + PM

Metagenics OmegaGenics

2g/day total

Alpha-Lipoic Acid (ALA)

daily · With breakfast

Pure Encapsulations

600 mg

daily · Evening

Pure Encapsulations D3+K2

4,000-6,000 IU D3 + 100mcg K2

Multivitamin

daily · Afternoon

Pure Encapsulations ONE

1 capsule

PQQ

daily · Afternoon

Life Extension

20 mg

Cocoa Extract

daily · Afternoon

Cocoavia

3 capsules

CoQ10 (Ubiquinol)

daily · Evening

Pure Encapsulations

100 mg

Magnesium Glycinate

daily · Evening

Pure Encapsulations

120 mg

Melatonin

daily · Before bed

Pure Encapsulations SR

~10 mg

Inositol

daily · Evening

Pure Encapsulations

2g

Vitamin C

daily · Evening

Pure Encapsulations Ester-C

600 mg

daily · Morning

Sparkle Wellness

1 serving

Glutamine

daily · Morning

Thorne

5g

Rhonda Patrick

Strength/HIIT (CrossFit-style)

Exercises (3)

daily · 3x/week

~1 hour

Zone 2 Running

daily · 2x/week

30+ min

Daily movement minimum

daily · Daily

≥15 min

Wellness (2)

daily · 3-4x/week, post-workout

20 min at 175-189°F

daily · After sauna sessions

Cold shower or plunge

Rhonda Patrick

Diet (5)

Micronutrient Smoothie

daily · Daily

64oz (shared): kale, chard, spinach, carrots, tomato, apple, blueberries, banana, avocado, flaxseed

Cruciferous vegetables with mustard powder

daily · Daily

8-12 hour window, final meal by ~5:30 PM

Wild salmon + salmon roe

daily · 2-3x/week

Dinner main protein

daily · Dinner

Cooked broccoli, cauliflower, Brussels sprouts

Fermented Vegetables

daily · With meals

Regular portions

Sleep (1)

Morning Sunlight Exposure

daily · Upon waking

30-60 min bright natural light

T

Tim Ferriss

Supplements (6)

AG1 (Athletic Greens)

daily · Morning

AG1

1 scoop

Lion's Mane Mushroom

daily · Daily

Host Defense

Standard dose

daily · Daily

Optimum Nutrition

1-2g maintenance

Omega-3 Phospholipids

daily · Daily

Nordic Naturals

Standard dose

Transcendental Meditation

daily · Daily

NOW Liquid D3

Standard dose

MCT Oil

daily · Morning, in tea

Bulletproof C8

~1 tbsp

Diet (1)

Titanium Tea

daily · Morning

Pu-erh + Dragon Well green tea + turmeric + ginger

Wellness (3)

Make bed

daily · First thing (~10am)

Immediately upon waking

daily · Morning

20 min + 2 min decompression

5-Minute Journal

daily · Morning

5-Minute Journal

Gratitude, intentions, affirmations

T

Tim Ferriss

Kettlebell swings (two-handed)

Exercises (4)

daily · 2-3x/week

75 reps with 53-lb bell (15-20 min)

Peloton HIIT

daily · Regular

Peloton

20 min

Rock climbing

daily · 2x/week

Varies

Acroyoga

daily · 2x/week

Varies

Diet (3)

Slow-Carb Diet

daily · Daily (6 days)

5 rules: no white carbs, same meals repeated, no liquid calories, no fruit (except avocado/tomato), 1 cheat day/week

Core meals: eggs, lentils, black beans, spinach, chicken

daily · Daily

Repeated simple meals

Weekly cheat day ("Dieters Gone Wild")

daily · Saturday

Eat whatever you want

T

Tim Ferriss

Honey + Apple Cider Vinegar drink

Supplements (3)

Magnesium L-Threonate

daily · 30-60 min before bed

144 mg

Apigenin

daily · 30-60 min before bed

50 mg

L-Theanine

daily · 30-60 min before bed

200 mg

Diet (1)

daily · Before bed

2 tbsp ACV + 1 tsp honey in hot water

Sleep (1)

Phone on airplane mode

daily · Night before

All night

Wellness (1)

daily · Evening

Ice bath 10 min or cold shower 30-60 sec

Joe Rogan

Supplements (10)

Multivitamin

daily · Daily

Pure Encapsulations

9 capsules

daily · Daily

Carlson's Finest (Lemon)

Multiple tsp/day (~1600mg Omega-3 per tsp)

Nicotinamide Mononucleotide (NMN)

daily · Daily

Thorne

5,000 IU

Alpha Brain

daily · Pre-workout

Onnit

4 pills

Shroom Tech Sport

daily · Pre-workout

Onnit

4 pills

daily · Morning

~1g

Resveratrol

daily · Morning, with fat

~1g

Lion's Mane Mushroom Coffee

daily · Daily

20g (10g twice daily)

daily · Morning

Four Sigmatic

1 serving

IV Vitamin Drip (C, Zinc, Glutathione)

daily · Weekly

Clinical dose

Joe Rogan

Exercises (6)

Kickboxing / MMA striking

daily · Before every workout

3 min at ~34°F (1°C)

Weight Training

daily · 3x/week

~60 min

Hot Yoga (Bikram-style)

daily · 2x/week

90 min

Running / Hill sprints

daily · 2x/week

40+ min

Brazilian Jiu-Jitsu

daily · When schedule allows

1-2 hrs

daily · When schedule allows

Varies

Joe Rogan

Elk meat (primary protein)

Diet (4)

daily · Daily

Main protein source

"Hulk Loads" green shake

daily · Daily

Cucumber, apple, garlic, ginger, celery, kale

Carnivore cycling (January)

daily · Annual

Full month, all meat

No bread, minimal carbs, no sugar

daily · Ongoing

Strict avoidance

Wellness (2)

Sensory deprivation / float tank

daily · ~4x/week

15-20 min at 180-190°F

daily · Regular

60+ min

Prescriptions (2)

TRT (Testosterone Replacement Therapy)

daily · Ongoing since ~age 40

Injections

HGH (Human Growth Hormone)

daily · Ongoing

Standard dose

M

Mark Zuckerberg

Brazilian Jiu-Jitsu (competition)

Exercises (5)

MMA / Striking + BJJ

daily · 3-4x/week, morning

~2 hours

daily · 3-4x/week (combined with MMA)

1-2 hours

Strength & conditioning

daily · Off days from fighting

Varies

Murph Challenge (annual)

daily · Memorial Day

~40 min

Walking (active recovery)

daily · When too tired to train

Varies

M

Mark Zuckerberg

High-calorie intake during training

Diet (3)

daily · Daily

~4,000 cal/day

No caffeine in morning

daily · Daily

Zero coffee

Not restrictive with food choices

daily · As needed

McDonald's: 20 nuggets, quarter pounder, fries, McFlurry

Sleep (2)

Sleep Duration Target

daily · Nightly

Wake 7:00-7:30 AM

Eight Sleep + Oura Ring

daily · Nightly

Temperature-controlled sleep + tracking

C

Chris Hemsworth

Strength training (Centr Power)

Exercises (4)

daily · 6 days/week (bulking) or 4x/week (maintenance)

~1 hour max

Functional fitness (climbing, wood chopping, real-world movements)

daily · Regular

Varies

Cardio & endurance (increased post-2023)

daily · Regular

2+ hours/week

Surfing

daily · Regular

Varies

C

Chris Hemsworth

Sleep (1)

Screen-Free Before Bed

daily · Nightly

1 hour before bed

Wellness (6)

daily · 3x/week, mornings

Full immersion

daily · Daily

Last 30 seconds of every shower

daily · Regular

20 min at ~175°F (80°C)

Meditation

daily · 3x/week+

Mindful meditation

Nature walks (phone-free)

daily · Regular, under pressure

Varies

daily · Regular

20 min without phone

C

Chris Hemsworth

Supplements: BCAAs, Vitamin C, Magnesium/Zinc

Supplement (1)

daily · Post-workout + before bed

BCAAs in shakes, 1g Vit C, Mag/Zinc at 9pm

Diet (4)

High-protein, 6 meals/day (bulking)

daily · Every 2-3 hours

~450 cal/meal, 30-40% protein

Veggies and fish emphasis (post-Limitless)

daily · Daily

Plant-forward with wild fish

Morning green shake

daily · Morning

Green power shake with protein

daily · 3x/week minimum

No eating before midday

L

LeBron James

Wellness (7)

Hyperbaric oxygen chamber

daily · Morning + pre-game

10-15 min

Cryotherapy chamber

daily · Regular

As low as -250°F

daily · Game days: 90 min nap inside

90 min at pressure

NormaTec compression boots

daily · Game days: 1 hour

60 min

Red Light Therapy

daily · Regular

Standard session

Post-game icing (knees + back)

daily · After every game

Ice wraps immediately

Massage therapy

daily · Off days

Full session

L

LeBron James

Ladder protein shake (Ladder brand)

Supplement (1)

daily · Post-workout

~26g protein (chocolate, PB, banana, almond milk)

Exercises (4)

Activation lifts (light weight)

daily · Daily, even game days

Variable — "a little small lil' lift"

Stretching

daily · Morning + pre-game + before bed

Dynamic stretches

VersaClimber, spin, Pilates

daily · Regular

Varies

Tonal smart trainer

daily · Regular

<25 min sessions

Diet (2)

Whole, organic foods — no sugar, no fried, no processed

daily · Daily

Year-round discipline

Game day meals

daily · Game days

Breakfast: egg white omelet, smoked salmon, GF pancakes. Pre-game: chicken, pasta, salad, protein shake.

L

LeBron James

Total daily sleep: ~12 hours

Sleep (5)

Sleep Duration Target

daily · Nightly

8-9 hours minimum

Afternoon nap

daily · Noon to ~2pm

~3 hours (including hyperbaric nap)

Cool Bedroom Temperature

daily · Nightly

Temperature controlled

Screen-Free Before Bed

daily · Nightly

Limited screens

daily · Daily

8-9 night + ~3 napping

Dr. Gabrielle Lyon

Supplements (4)

daily · Daily

5g

Urolithin A

daily · Daily

Timeline (Mitopure)

500-1000mg

Whey Protein

daily · With meals

25-50g per serving

daily · Daily

25mg

Dr. Gabrielle Lyon

First-meal protein threshold

Diet (3)

daily · Breakfast

30-50g protein

Daily protein target

daily · Throughout day

1g per lb bodyweight

Protein distribution

daily · Every 4-5 hours

3-4 meals

Dr. Gabrielle Lyon

Exercises (2)

Resistance Training

daily · Weekly

3-4 sessions

Compound Movements

daily · Each session

Focus on major lifts

G

Gary Brecka

Supplements (8)

Methylated B Complex

daily · Morning

1 serving

Methyl B12

daily · Daily

1000mcg

Methyl Folate

daily · Daily

800mcg

daily · Morning

10,000 IU

daily · With meals

2-3g

Magnesium

daily · Evening

400-800mg

NAD+ or NMN

daily · Morning

500mg

Probiotics

daily · Morning

1 serving

G

Gary Brecka

Wellness (2)

daily · Upon waking

30 deep breaths

daily · After breathwork

Exhale hold for increasing duration

Plant-Based Protein Powder

Supplements (3)

daily · Once daily or every other day

Vega or 22 Days Nutrition

1 scoop

Perpetuem

daily · During long training

Hammer Nutrition

As needed

Electrolytes

daily · During/after training

Cytomax

As needed

Diet (4)

Morning hydration

daily · Upon waking

1 liter water with apple cider vinegar

Green Smoothie

daily · Breakfast

Large serving

Light lunch

daily · Midday

Salad or blackened vegetables

Hearty dinner

daily · Evening

Largest meal

Exercises (5)

Morning Run

daily · Morning

1-3 hours

Swimming

daily · Alternating days

4,000-5,000 yards

Cycling

daily · Alternating days

2-3 hours

Yoga/Stretching

daily · Afternoon

Regular sessions

Core Work

daily · Afternoon

Planks, push-ups, lunges, kettlebells

Sleep (1)

Sleep Duration Target

daily · Nightly

8+ hours

Wellness (2)

Wake Time

daily · Daily

5:00 AM

Meditation

daily · Morning

60 minutes

Biohack (1)

daily · Morning

Variable duration

Wellness (1)

daily · Evening

~1 hour alternating

Intermittent Fasting (OMAD)

Diet (2)

daily · Around 6:30 PM

1 meal per day (dinner only)

Weekend Fasting

daily · Weekends

Sometimes full weekend fast

Exercises (2)

Walk to Work

daily · Daily

5 miles

7-Minute Workout

daily · As needed

7 minutes

Dr. Mark Hyman

Nicotinamide Mononucleotide (NMN)

Supplements (12)

Multivitamin

daily · Daily with meals

2-6 capsules

daily · Daily

900mg

daily · Daily

2,000-5,000 IU

daily · Daily

500-1,000mg EPA/DHA

Magnesium Glycinate

daily · Daily or evening

200-400mg

Probiotics

daily · Daily

5-10 billion CFU

Curcumin (Turmeric Extract)

daily · Daily

3-5g

CoQ10 (Ubiquinol)

daily · Daily

200mg

daily · Daily

500-1,000mg

Alpha-Lipoic Acid (ALA)

daily · Daily (split doses)

300-600mg

Astaxanthin

daily · Daily

4-12mg

B-Vitamin Complex (Methylated)

daily · Daily with meals

2 capsules

Dr. Mark Hyman

Diet (4)

Vegetables

daily · Every meal

75% of plate

Quality Protein

daily · Every meal

25% of plate

Healthy Fats

daily · With meals

Generous amounts

Avoid processed foods

daily · Always

Eliminate

N

Novak Djokovic

Diet (3)

Warm Lemon Water

daily · Upon waking

1 glass

Celery Juice

daily · On empty stomach

1 serving

Manuka Honey

daily · Morning

2 spoonfuls

N

Novak Djokovic