figured I’d put something here to explain what I actually do day-to-day so folks know the kind of practical stuff we’ll be talking about.
My Current Routine
- Breakfast: Big shake that’s a mix between overnight steel-cut oats and Bryan Johnson’s nutty pudding, plus my NOVOS stack and a few extras.
- Supplements: I take a couple more NOVOS things after checking my phone.
- Strength: A few lifts with 25-lb weights (different variations) to strengthen my back — I learned my weak back muscles were causing more sweat → acne.
- Shower + skincare: PanOxyl on my back.
- Throughout the day: Sunscreen, staying fairly active.
- Night: Adapalene on my face and back.
I’m tall, a bit underweight, and fairly active, so the real challenge is eating enough food consistently — not exercise.
My Approach
I basically find the weakest link and improve it in a sustainable way. Most things I figure out by watching how my body and mind respond.
If I need precision, I’ll use a watch, scale, or blood tests.
What’s Next
- Add daily walks (short and consistent).
- Possibly use dog-walking apps — that way I get full-body movement and get paid.
Why This Matters
I’d been slowly sliding into a fog since middle school through college.
Taking my health seriously has felt like getting my superpowers back — clearer mind, more energy, better mood.
I wish more people felt this way. You’re your own greatest weapon in this world; better keep it sharp.
3 Tiny Things That Helped Me Stay Consistent
- Make big calorie dense meals with variety you can prep the night before (so you don’t skip) and keep eating calorie dense foods and drinks throughout the day, I check what I'm doing occasionally with the app called cronometer.
- Short, regular strength moves (5–10 minutes, same time every day) to build base muscle — consistency > intensity.
- Pair a habit with a trigger: “put on shoes → 10-min walk” or “shake in blender → take morning supplements.”
Small chains beat willpower.
Not to mention sleep, I thought I slept well until I started to really analyze what my sleep scores and habits were like and how I felt before during after sleeping.
Good health really is our greatest asset, and sleep's definitely a really important part of staying healthy!
If you don't mind I'll write down my habits too:
Calisthenics : Birddog, Side Planks, Curl Ups, Pushups, Planks, and flexibility stretches every morning, for core strength.
Cold showers: Lots of purported health benefits, nothing I can measure, but it improves my mood and I like how it feels now.
Lots of walking, minimum 30 minutes or more a day: Some days I want to stay in and read / play video games but I'll still do shorter 10 minute walks in between that during breaks.
Tied into the above: sun exposure: I try to get some sun in the morning before it gets too high in the sky, so I avoid the uv-b. If I don't manage this I try to do it in the evening. I've found that this helps me sleep. When the sun is high I don't wear sunscreen but use an umbrella instead, if I absolutely have to wear sunscreen I prefer mineral-based sunscreen.
Tap water filter: I filter my tap water, the filter is rated to remove PFAS.
Sauna: Thanks Jet for recommending this. Also a cold plunge after. Really helps me relax and sleep.
Drink lots of water. Self explanatory, but also because I once dehydrated myself unintentionally and started cramping in my sleep.
Intermittent fasting: I eat in a 6 hour window, with 18 hours in between. Recently, it's just been 1 meal a day, so it's been closer to a 20 hour window, if we also count milky drinks (kefir, lattes) since I've found that they do cause my blood glucose to go up. I'll also do a 72 hour fast once or twice a month.
Cook at home more: I like cooking in general so this is also fun for me, something like a leisurely pasttime plus I get something tasty out of it. But it also is cheaper than eating out and I get to know exactly what's in my food.
Quantitative results really are useful. I do a health checkup every year, blood tests every three months or so or when I feel like I could use them, and also can recommend the use of a Continuous Glucose Monitor.
If your feeling spicy you can get a inexpensive home lipid tester for $30ish from aliexpress.
You can also get a scale that estimates fat,muscle,water for not either
Nice! I'm glad you have worked it in!